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Eating regularly helps to balance blood levels, not to mention assists with diminishing sugar cravings. However, when it comes to snacking, many of us are time-poor and don’t have time to prep nutritious snacks to energise our day.

An important element of a snack is a carbohydrate source. As you may know, the brain is a very energy-hungry organ and requires a constant supply of energy. Carbohydrates are the brain’s preferred source of fuel and eating carbs regularly can help support concentration and mental clarity. Carbohydrates also offer a source of B-vitamins, which are needed for energy production in the body, as well as nervous system support. A carbohydrate snack offering a source of fibre is also a great way to count towards your overall daily fibre intake. Finally, eating a carbohydrate-rich snack before and after exercising is important to fuel performance and prevent muscle tissue breakdown post-exercise.

I often get asked for bite-sized snack ideas, which can be eaten on-the-go and are guilt-free. A snack that ticks all of the right boxes, nutrition- and convenience-wise, is SunRice Rice Cake Bites.

Rice Cake Bites are naturally gluten-free, made from 100% Australian wholegrain brown rice and available in 3 delicious flavours; Sour Cream & Chives, Smokehouse BBQ, and Sea Salt & Rosemary.

SunRice Rice Cake Bites can be eaten on their own. I’ve also created a simple dip to whip up and take with you to have alongside them. Happy snacking!

Avocado, Goat Cheese and Cashew


100g soft goat cheese

¼ cup cashew nuts, soaked overnight and drained

1 ripe avocado, skin and pip removed, mashed

1 tsp. lemon juice

1 spring onion, finely chopped

pepper, to taste


Combine all ingredients into a food processor and pulse until desired consistency is reached.