Snack attack


When 3pm hunger strikes, it’s handy to have premade snacks at the ready, to keep you from munching on less healthy alternatives. Carry these with you to work or school for an easy mid-afternoon saviour.

Pork and apple sausage rolls

Serves: 24 | Prep: 30 mins | Cook: 55 mins


  • 6 sheets frozen puff pastry, partially thawed
  • 1 egg, lightly beaten
  • 1 Tbsp black sesame or poppy seeds
  • Tomato or barbecue sauce, to serve

For the filling

  • 1 Tbsp olive oil
  • 2 brown onions, peeled, coarsely grated
  • 8 slices thick white bread, crusts removed
  • 1/4 cup milk
  • 2 large Granny Smith apples, peeled, cored, coarsely grated
  • 500g sausage mince
  • 500g pork mince
  • 1/2 cup flat leaf parsley leaves, finely chopped
  • 1 egg, lightly beaten


  1. Preheat oven to 200°C fan forced. Lightly grease two large oven trays.
  2. To make filling, heat oil in a medium frying pan over a medium-low heat. Add onions. Cook, stirring occasionally, for five minutes or until onion is soft. Set aside to cool.
  3. Meanwhile, tear the bread into small pieces. Place in a large bowl. Pour over milk. Stand for five minutes. Squeeze and discard excess milk from the bread. Return bread to the bowl. Squeeze and discard the excess moisture from apple. Add apples to the bread and onion, mince, parsley and egg. Season. Use your hands to mix well.
  4. Place pastry sheets on a clean surface. Cut in half crossways. Spoon a heaped ½ cup of filling down the long side of each piece of pastry. Roll up to enclose. Brush tops with egg. Sprinkle with seeds. Cut each roll in half crossways. Place on oven trays, allowing room between each. Bake 50 minutes. Serve with sauce.

Recipe courtesy of Australian Onions |

Banana nut bites


  • 2 mashed bananas
  • 1 cup Mayver’s Protein+ Peanut Butter with Hemp seeds (Hemp provides additional protein and nutrients) 
  • 1 cup oats


  1. Blitz together in food processor.
  2. Roll into balls and roll in coconut.
  3. Put in fridge for two hours to set. Voila!

Recipe courtesy of Mayver’s

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