10 Healthy Savoury Snacks & Recipes to Satisfy Your Salt Cravings - Tukr Snacks

10 Healthy Savoury Snacks & Recipes to Satisfy Your Salt Cravings

April 11, 2019

10 Healthy Savoury Snacks & Recipes to Satisfy Your Salt Cravings

If you're anything like us, you probably sway between craving sweet and salty things at least 20 times a day. However, like us, you probably also don't want to be eating straight from the salt jar, because that's super unhealthy and just really gross.
 
Well, our friend... We've got excellent news for you. We've created a list of all the possible savoury snack options that are currently available in our arsenal to arm you with the knowledge you need before you hit up your local supermarket with chips in mind. 
 
Meat Snacks
There’s nothing that screams savoury at us quite like meat snacks do. We’re thinking twiggy sticks, slices of cured meats, jerky, and the list just goes on...
 
 just jerky
 
If you’re craving meat, it doesn’t necessarily mean that you need to throw on a steak at 7am in the morning (although, we’d love if somebody did that for us…). Simply picking up some cold cuts and cured meats from your deli can make an excellent snack if you have a cold pack or a fridge to keep it cool.
 
These also go really well with crackers. One this we would have to say is to watch out for the sodium content of these cured meats… They tend to be a little high!
 
Nuts & seeds 
If the thought of nuts and seeds has your eyes fluttering shut - just hold up!
 
While nuts and seeds tend to cop some heat for being on the ‘boring’ side of our savoury snack foods - when baked with the right spices, you'll be reaching for these instead of chips.
 
  tukr snack pod ninja tortoise
 
Not to boast, but we’re pretty sure we’ve perfected the spices for our pods... Especially the Ninja Tortoise one. We won’t reveal our secret recipe to you just yet - but there’s a little bit of zest and a spicy kick to it that makes it one of our best sellers.
 
Dried Beans & Pulses 
Faba beans have got to be one of our favourite chip replacements. Not only are they chock full of nutritional value, but they’re also baked, making them super light and crispy.
 
 pangkarra faba beans
 
There are no saturated fat or cholesterol and contain a high concentration of thiamin, vitamin K, vitamin B-6, potassium, copper, selenium, zinc and magnesium. They are an inexpensive source of lean protein.
 
Wet Beans 
While it’s all well and good to have dried beans - it doesn’t really feel that substantial and can often leave your mouth feeling a little parched. This is where we introduce Beanopini's lupini beans. The lupini beans are gently soaked, rinsed and pickled for bite, juiciness and flavour. This means that not only are they quite juicy to eat, they’re also great for salads as well.
 
beanopini lupini beans
 
Roasted Seaweed 
These are light, delicate and have a very subtle salty, earthy type of flavour. While it’s not for everyone - chances are that you’ve had it in some way, shape or form before. They are a great alternative to chips, being low in calories and saturated fat, a good source for Vitamin b12, high in iodine, and also a very good source of calcium, phosphorus, magnesium and vitamin C.
 
roasted seaweed 
 
Popcorn
Air popped, plain popcorn is a healthy whole grain food that is low in calories (about 30 calories per cup) and high in fibre (about 1g per cup), which makes them a much healthier alternative to chips. While popcorn may only contain a smaller quantity of vitamins and minerals, such as B6, magnesium and iron - a study in the U.S. has suggested it may also have as many antioxidants as some fruit and vegetables.
 
Vegetable & Fruit Chips
We’ve been doing a fair bit of ripping into chips in this article - but these are some chips that we can vouch for. Fruit & vegetable chips tend to be air fried or fried using only a little bit of oil, with many of them retaining most of the nutrients that did before the process.
crispy fruit apple chips 
While its all well and good to have these snacks laying around, here are a few easy to make recipes that can be made and stored for a couple of days before they begin to taste less fresh.

 

RECIPES

  

Curry Chickpeas

What you need?

    • 2 cans chickpeas, drained, rinsed, patted dry
    • 2 tablespoons olive oil
    • 2 teaspoons curry powder
    • 1 teaspoon kosher salt

Simply preheat your oven to 220°c. On a baking tray - toss your chickpeas with oil, curry powder, and salt. Spread in an even layer and bake until crisp and golden brown, 35–40 minutes.

 

Spicy Guacamole

What you need?

    • 1 large ripe avocado, peeled, pitted
    • 2 teaspoons fresh lime juice
    • 1/2 cup chopped fresh coriander
    • 1/4 cup finely chopped onion
    • 2 large garlic cloves, finely chopped
    • 2 large serrano chillies seeded, chopped
    • 1/4 teaspoon salt

Using a fork, mash avocado with lime juice in small bowl. Add cilantro, chopped onion, chopped garlic, serrano chillies and salt and stir to combine.

 

Caramelised Onion Dip

What you need?

  • 2 tablespoons unsalted butter
  • 2 medium onions, thinly sliced
  • kosher salt and black pepper
  • 1 8-ounce bar cream cheese, at room temperature
  • 1 cup sour cream
  • 2 tablespoons chopped fresh chives
  • thick-cut potato and vegetable chips, for serving

Melt the butter in a large skillet over medium-low heat. Add the onions and salt and cook, stirring occasionally, until deep golden brown (30 to 35 minutes). Remove from heat and let cool.

In a medium bowl, mix together the onions, cream cheese, sour cream, chives, ¼ teaspoon salt, and ⅛ teaspoon pepper. Serve with the chips.

 

We hope that this list has given you an excellent idea of all the healthy, savoury options that are available to you. 

Is there something we missed? Let us know!

 






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