Good Mood Food – Energising snacks to stop negativity in its tracks

Blog by Sophie Claessens, Work Ready Dietitian
I had great fun representing the BDA during my presentation at the BBC Good Food Show Live in the Summer Kitchen, supported by Chris Bavin, TV presenter and a huge advocate for the work of Registered Dietitians.When asked to create ‘Good Mood Food’ snacks, I wanted to demonstrate the benefits of regular intake of slow-release, wholegrain carbohydrates on preventing feelings of hunger and low mood – otherwise known as being ‘hangry’! I chose three recipes using energising wholegrain oatcakes with different satisfying, delicious toppings.

First up – the ‘Super satisfying’ avocado hummus on seeded oatcakes. This satisfying mix of nutrient-rich avocado and protein-rich chickpeas is great as a between-meal pick-me-up. The high fibre oatcake base stabilises energy levels, preventing mood swings. The addition of pomegranate and chia seeds adds flavour and ups the brain-boosting omega-3 credentials of your snack (although beware, the type of omega 3 found in chia seeds is not as easily accepted by the body as that found in oily fish or flax seed oil).

Next up, ‘The Energiser’ oatcakes. Never sure about what to snack on before the gym (or simply when you can’t make it to the next meal without raiding your cupboards)? This protein-rich, high fibre snack is ideal to eat an hour before a workout, or between meals. The fibre-packed oatcakes stabilise energy levels, as does the energising protein in the peanut butter. To boot, the apple and yoghurt contain pre- and pro-biotics respectively, important for gut health.

Finally, my favourite, the ‘Sweet-tooth mood booster’ raspberry cheesecake oatcake! If your addiction to sweet treats is getting you down, try faking it with this recipe which tastes delicious and actually does you good (and takes a fraction of the time to make compared to an actual cheesecake)! The oat biscuits contain 40% less sugar than your average biscuit, the quark is fat-free and high protein and the raspberries provide vitamins and anti-oxidants. This treat really can be enjoyed guilt-free!

So, there are my ‘Good Mood Food’ recipes providing energising snacks to stop negativity in its tracks. Thanks for having me BBC Good Food Show Live and the BDA!

BDA Work Ready dietitians are on hand to deliver food demos to best suit your employees’ work environments. For more information or to book your local dietitian get in touch with the Work Ready Team today at or 0121 200 8027.

‘Super satisfying’ Avocado hummus on seeded oatcakes


  • 1 Avocado, peeled and chopped into chunks
  • 1x 400g tin chickpeas, drained
  • 1 garlic clove, crushed
  • 1/2 lemon juice
  • Sprinkling chilli flakes (optional)
  • 1-2x seeded oatcakes
  • 1-2tsp pomegranate seeds
  • 1tsp chia seeds


  1. Simply add the avocado, chickpeas, garlic, lemon juice and chilli flakes to the blender. Blitz until smooth.
  2. Spread a heaped teaspoon of the avocado hummus onto each oatcake and sprinkle each with the pomegranate and chia seeds.
  3. Tuck in!

‘The Energiser’ peanut butter, yoghurt and apple oatcakes


  • 2-3x Plain Oatcakes
  • 2-3tsp Meridian smooth peanut butter (100% peanuts)
  • 2-3tsp Plain greek yoghurt
  • ¼ apple, thinly sliced
  • Ground cinnamon (to taste)


  1. Take your oatcakes and spread each with 1tsp peanut butter, followed by 1tsp greek yoghurt.
  2. Top with apple slices and sprinkle a little cinnamon.
  3. Enjoy!

‘Sweet-tooth mood booster’ Raspberry cheesecake oatcakes:


– 2-3x Nairn’s stem ginger oat biscuits

– 2-3tsp Quark (fat-free soft cheese)

– 6-9 Fresh raspberries


  1. Simply layer each oatcake with 1tsp quark and 3 raspberries each.

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