Katie Lolas: Teacher reveals her favourite healthy snack recipes perfect for meal prepping

A teacher known for her incredible meal prepping and organisation tips has shared the quick and healthy snacks that keep her satisfied through the week. Katie Lolas, from Sydney, pre-prepared a bunch of frozen meals ahead of the birth of her little girl Harper but still makes a haul of […]

A teacher known for her incredible meal prepping and organisation tips has shared the quick and healthy snacks that keep her satisfied through the week.

Katie Lolas, from Sydney, pre-prepared a bunch of frozen meals ahead of the birth of her little girl Harper but still makes a haul of delicious snacks every week including banana bread, hummus, chocolate protein muffins and a crowd favourite – ‘Twixola’ slices

She also includes healthy Tropeaka protein energy bars, fresh fruit, YoPRO yoghurt with raw granola and trail mix. 

A teacher known for her incredible meal prepping and organisation tips has shared the quick and healthy snacks that keep her satisfied through the week while raising her baby girl

Katie Lolas, from Sydney, pre-prepared a bunch of frozen meals ahead of the birth of her little girl Harper but makes a haul of delicious snacks every week including banana bread , hummus , chocolate protein muffins and a crowd favourite - 'Twixola' slices

Katie Lolas, from Sydney, pre-prepared a bunch of frozen meals ahead of the birth of her little girl Harper but makes a haul of delicious snacks every week including banana bread , hummus , chocolate protein muffins and a crowd favourite – ‘Twixola’ slices 

Recipe: How to make Katie Lolas’ famous TWIXOLA SLICES

Introducing TWIX-OLA – my version of a healthier homemade twix bar. With a coconut shortbread base, gooey (date-free) caramel filling, and chocolate to top.

INGREDIENTS      

Base

1 cup coconut flour

1/2 cup maple syrup

1/2 cup coconut oil, melted

1 tsp vanilla extract

Middle

1/2 cup natural peanut butter

1/4 cup coconut oil, melted 

1/4 cup maple syrup

pinch of salt

Top

100g dark chocolate, melted

METHOD  

Step 1. Place all the base ingredients in bowl and mix until well combined. Allow the dough to rest for a couple of minutes before firmly pressing into the bottom of a lined tin

Step 2. In another bowl add all the ingredients for the middle layer and mix until completely combined and smooth. Pour the caramel on top of the base and freeze for approx 15 mins.

Step 3. Melt chocolate and coconut oil in the microwave and pour over your slice. Place your twixola in the freezer to set 

Notes: I tested this with different flours and coconut came out on top! Sore in an airtight container in the freezer. The tray I used is 24 x14 cm. 

‘These are the snacks I prepared for myself this week in case you need a little inspiration for your next grocery shop or cook up,’ the Balance Bare founder said.

‘I’m finding it useful to have healthy snacks on-hand because goodness only knows I don’t always have time to eat a full meal and it’s only too easy to grab something unhealthy if I haven’t prepared.’    

Katie said she always uses a variety of sweet and savoury foods that are nutrient dense and shares the recipes on her website.  

The ‘meal prepping queen’, as she has been dubbed by fans, regularly shares her tips and tricks and has been offering handy winter advice for those wanting to save and money during the cooler months.  

Katie said she always uses a variety of sweet and savoury foods that are nutrient dense and shared the recipes on her website

Katie said she always uses a variety of sweet and savoury foods that are nutrient dense and shared the recipes on her website

Recipe: How to make Katie Lolas’ delicious homemade HUMMUS

Enjoy this delicious dip with crackers, cucumber, Swiss cheese and/or cold meats.

INGREDIENTS  

1 400g can of chickpeas

1/4 cup fresh lemon

1/4 cup tahini

2 tablespoons extra-virgin olive oil, plus more for serving  

salt to taste

2 to 3 tablespoons water

dash of paprika, for serving

1 small crushed garlic clove 

METHOD 

Step 1. Add all ingredients – chickpeas, a pinch of salt, tahini, garlic lemon juice, water and olive oil, in a food processor and process until smooth

Step 2. Serve with a drizzle with extra olive oil and sprinkle of paprika – and you’re done!

According to the 35-year-old, if you want to get organised and prepped for winter, the most important thing to do is make sure you have a well-stocked pantry.

‘I purchase the majority of my staples like brown rice, quinoa, black beans and chickpeas from Aldi or opt for a Homebrand Woolies or Coles version,’ Katie told FEMAIL previously.

‘The quality, taste and nutritional value is always on par with the more expensive brands, so why not grab the less expensive option?’  

According to the 35-year-old, if you want to get organised and prepped for winter, the most important thing to do is make sure you have a well-stocked pantry

According to the 35-year-old, if you want to get organised and prepped for winter, the most important thing to do is make sure you have a well-stocked pantry 

'I purchase the majority of my staples like brown rice, quinoa, black beans and chickpeas from Aldi or opt for a Homebrand Woolies or Coles version,' Katie told FEMAIL previously

‘I purchase the majority of my staples like brown rice, quinoa, black beans and chickpeas from Aldi or opt for a Homebrand Woolies or Coles version,’ Katie told FEMAIL previously 

What are Katie’s top winter meal prep tips?

* Get the majority of your staples with homebrand items to save money 

* Opt for in-season fruits and vegetables to save cash

* Plan your meal prepping around in-store promotions and sales

* Stock up on frozen vegetables, which last longer and are great for bulking out smoothies and stir fries

* Prep ahead on a Sunday to ensure you have everything you need to eat for the week

The teacher’s other meal prepping tips include investing in long-life ingredients which often don’t cost much – and can help you make delicious budget dishes like stews, casseroles, hummus and soups.

‘I always try to buy the vegetables that are fresh and in season to save money,’ Katie said.

If you can plan your meal prepping sessions around sales and promotions, you’ll be winning even more – as this will save you valuable dollars off your grocery bill.

‘Vegetables that are in season include Asian greens like boy choy and Chinese broccoli, eggplant, kale, leeks, mushrooms and potatoes,’ Katie said.  

‘Seasonal fruit includes grapes, apples, plums, avocados, pears, oranges, guava. These are plentiful and available at most local groceries for a competitive price.’

Katie is also not averse to buying frozen fruits and vegetables, which can work well thrown into smoothies, salads, stir fries and used on nights when you just can’t be bothered. 

For those looking to avoid gaining a winter waistline, Katie said the most important thing you need to think about is your portion sizes; she portions out in advance

For those looking to avoid gaining a winter waistline, Katie said the most important thing you need to think about is your portion sizes; she portions out in advance

Katie is also not averse to buying frozen fruits and vegetables, which can work well thrown into smoothies, salads, stir fries and used on nights when you just can't be bothered

Katie is also not averse to buying frozen fruits and vegetables, which can work well thrown into smoothies, salads, stir fries and used on nights when you just can’t be bothered 

For those looking to avoid gaining a winter waistline, Katie said the most important thing you need to think about is your portion sizes.

‘I try to reduce comfort eating by asking myself whether I’m actually hungry or just cold,’ she said.

She also prepares food ahead on a Sunday, so it means she’s never tempted to go for something less healthy on a Wednesday just because she can’t be bothered cooking something healthy.

‘I cook up my weekly batch of fresh food on a Sunday morning, to ensure I have everything ready for work on Monday,’ Katie said. 

‘It takes between 1.5 to two hours depending on what I make. I always have my groceries ready though, so I can start cooking on Sunday morning.

‘I prepare five breakfasts and between four and five lunches each week. To change things up, I usually have morning tea at work on Friday and I grab something different from the shops for lunch. 

‘I still like to make healthy choices even on my days off prepping. Sometimes I’ll have brown rice sushi for lunch or a brown bread egg and salad sandwich. It really just depends on what I feel like on that particular day.’ 

To read more from Katie Lolas, you can follow her on Instagram here

Next Post

In Celebration of Globe Bee Day, Registered Dietitian Maggie Michalczyk Shares World-Pleasant Ideas and Recipes

Sat Jun 5 , 2021
Michalczyk likes to remain aware of purely natural substances, these types of as healthful honey, which she incorporates into her day-to-working day, understanding it’s the 1st step to emotion her greatest and getting environmentally acutely aware. Some all-pure sweeteners are created through serious warmth, chemical additives, and ingredient manipulation in […]