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  • Writer's pictureAttracta Roach


I don’t know about you, but there is always someone in our household who is getting the attack of the munchies, including myself. If you are like me you want to avoid overeating and to encourage your family to eat healthy food, but often the healthy food is not so appealing. Instead of being the food dictator supply your family with snacks that they will like, yet are not so bad for them. Ideal for work, school, on the run or just as an afternoon snack. The best thing is you will know exactly what has gone into them (no artificial additives or preservatives).

1. Oatmeal biscuits

Ideal to have on hand in the pantry. Oatmeal biscuits can keep fresh in an airtight container for 1 - 2 weeks.


½ cup butter, softened

½ cup packed brown sugar

¼cup honey

2 eggs

1 teaspoon vanilla extract

1 cup whole wheat flour

1 teaspoon baking soda

1 1/2 teaspoons ground cinnamon

3 cups quick cooking oats


chopped figs, dates or dried apricots

Raisins, best to pre-soaked

Chopped nuts e.g. macadamia, walnuts, etc.

And if you want to be a little bit naughty, chocolate chips


  1. Preheat the oven to 190°C (375°F). Grease a biscuit/cookie tray.

  2. In a bowl, cream the butter and the brown sugar.

  3. Beat in eggs one at a time, then stir in the honey and the vanilla.

  4. Combine the flour, baking soda and cinnamon and then stir into the creamed mixture.

  5. Finally add the oats and mix and any other ingredients you wish to add (like raisins or chopped nuts).

  6. If you want to improve the texture of the dough, place in an airtight container and chill for at least one hour, but it is not necessary, especially if you are in a hurry.

  7. Roll the dough into walnut sized balls, and place approximately 4 – 5 cm apart on the biscuit tray. Flatten each biscuit. Should get 24 biscuits.

  8. Bake for 8 to 10 minutes in a preheated oven. Allow cookies to cool on baking sheet for 5 minutes before transferring to a wire rack to cool completely.

2. Cupcakes

Easy to make and the perfect size as a snack. So eating one should not destroy your appetite for any meal.


225g (8oz) self raising flour

75g (2¾oz) butter, softened

55g (1.9oz) castor sugar

2 eggs

1 tsp vanilla extract

2 tablsp. milk

1 teasp baking powder


Coconut cupcakes: Replace milk with 1 cup (250ml) coconut milk and mix in ½ cup desiccated coconut with flour.

Chocolate flavour: add 2 tablespoons of Cacao powder.

Apple & cinnamon add 1 cup of chopped apples (granny smith is best) and ½teaspoon of cinnamon. May have to add more milk to moisten the mixture.


  1. Preheat oven to 180°C (356°F). Grease a cupcake tin or set out cupcake cases on a baking tray and set aside.

  2. Cream the butter until pale and fluffy. Gradually add in the sugar until well combined.

  3. Whisk one egg at a time into the mixture until you get a smooth mixture.

  4. Add the vanilla extract and milk. At this stage add any of the optional ingredients of your choice, until all combined.

  5. Sieve the flour and the baking powder into the mixture. Beat this into the wet mixture about a half a cup at a time until well combined.

  6. Fill the cupcake cases two-thirds full and bake for 20-25 minutes. Makes about 24 cupcakes.

3. Homemade wedges

Now you are probably thinking these are not a snack you can bring to school or to work, but surprisingly my kids love them cold. Most work places have a microwave, if you want to heat them up. So they are a great snack to prepare in advance and have on hand if you want a snack.


3-4 cleaned large potatoes (or as many as you want to make), skin left on and cut into wedges

Olive oil

1 -2 cloves of crushed garlic

A sprig of rosemary chopped



Replace the garlic and rosemary with spices e.g. curry, chilli or Thai flavourings, or with dill and parmesan cheese..

Instead of potato, use sweet potato.


  1. Preheat oven to 190°C (375°F).

  2. Shake a pinch of salt on the potatoes.

  3. Add the garlic, rosemary and oil and make sure every potato wedge is coated.

  4. Place on a baking tray and bake in the oven for 20-25 minutes.

  5. Serve straight away or allow to cool if taking as a snack. Once cooled, place in an airtight container. Keep refrigerated until use. Do not use after 2 days.

  6. Remember to keep the portion size to snack size.

These are just a few suggestions. I’m sure you have many more. We would love to hear what snacks you prepare for your family. Why not share in the comments section below.

Have an earthly passionate weekend,

Attracta & the earthly passionate team.

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