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Cold Snacks That Won’t Ruin Your Workout


Thinking up healthy snack ideas that cool you down on a hot summer day can be tough. Sometimes it seems like the only cooling options are loaded with sugar, forcing you to choose between health and comfort.

Luckily, there are plenty of healthy afternoon snacks to keep you cool at home, on the beach or just after hitting the gym. Here are our favourite 4 healthy snack recipes for cooling down without ruining your workout.

4 Healthy Summer Treats

Frozen Grapes

Keep things cool and simple with this frosty recipe. Grapes have a sweet taste while actually improving blood sugar balance, and are stuffed with nutrients and antioxidants to benefit your whole body.


  • 1 bunch grapes (green, red or black)


  1. Thoroughly rinse grapes in water.
  2. Pat with paper towel to absorb excess water, but leave a little moisture for that frozen sheen.
  3. Put grapes in a plastic bag and seal.
  4. Freeze overnight

For a variety of flavours and sweetness, try combining different colours of grapes in this tasty snack!

Banana Sushi

Yep, you heard us. Fun, refreshing and endlessly customisable, Banana Sushi is the perfect snack on a scorching hot day.


  • Banana
  • Any nut or seed butter, e.g. almond butter, pistachio butter
  • Your choice of toppings (chia seeds, crushed pistachios and unsweetened coconut are amazing)


  1. Peel banana, place on a baking sheet and spread nut/seed butter onto top side of banana.
  2. Sprinkle on toppings, pressing lightly to make them stick.
  3. Evenly slice banana and place into freezer for an hour.
  4. Move banana to a Tupperware container so it won’t freeze to the baking sheet. Store in freezer.

Homemade Tomato Salsa

Perfect as a salad (or accomplice to the occasional naughty corn chip), this delicious salsa can serve 4 and be whipped up in 10 minutes or less!

Chilies are super-high in vitamins and minerals, reduce cholesterol and may even help prevent diabetes. Add to that the health benefits of tomatoes, onions, garlic and lime juice and this is one cooling snack that will also fortify your immune system.


  • 4 diced tomatoes
  • 1/2 cup diced onions
  • 3 Serrano chilies, seeded and finely chopped
  • 1/4 cup chopped cilantro
  • 1/2 tablespoon minced garlic
  • 1/2 a lime, for juice
  • 1 teaspoon salt


  1. Mix all ingredients in a bowl until combined.
  2. Optional: refrigerate to intensify the flavours!

Coconut Quinoa with Fresh Berries

This delightful treat is super-healthy and can be easily multiplied to serve more people (or if you’re just extra hungry). Quinoa is naturally gluten free and packed with vitamins and protein, coconut milk can help defend your body against disease and infection, and the antioxidants in berries can help stave off cancer and age-related conditions.


  • ¼ cup uncooked quinoa
  • ½ cup water
  • Coconut milk
  • Fruit, berries and nuts of your choice (banana, blueberries and raspberries work well)


  1. Rinse the quinoa thoroughly in a fine-mesh strainer for 2 minutes. Drain.
  2. Place rinsed quinoa into saucepan, add water and bring to boil.
  3. Once boiling, reduce heat to minimum and place lid on saucepan for 15 minutes.
  4. Remove from heat and let the quinoa stand for 5 more minutes.
  5. Fluff gently with a fork and allow to cool.
  6. Spoon cooled quinoa into a bowl, add coconut milk.
  7. Top with your choice of fruits, berries and nuts.