7 homemade snacks for a Netflix marathon

Estela Barbera

Graduada en Nutrición Humana y Dietética, Universidad de Valencia. Certificación ISAK nivel 1, The International Society for the Advancement of Kinanthropometry.

During the COVID-19 lockdown, when this post was written, many of us spent more time watching Netflix, HBO, Amazon Prime, Movistar, DAZN or other platforms. Here are 7 homemade snack ideas to enjoy while considering portions and overall food quality.

Crunchy, savoury, sweet, creamy, chilled, warm, creative, shareable, dippable… There are plenty of possibilities beyond a bag of crisps. Choose what suits your preferences and nutrition plan.

Homemade guacamole

• Avocado (120 g) – 1 avocado
• Ripe tomato (50 g) – ½ small tomato
• Red onion (40 g) – ¼ onion
• Lemon or lime juice (10 g) – 1 splash
• Salt (1 g) – 1 pinch
• Black pepper (1 g) – 1 pinch
• Coriander (1 g) – 1 pinch

1. Peel and finely chop the tomato and onion.
2. Peel and mash the avocado with a fork or spoon.
3. Combine in a bowl and add:
   1. Lemon or lime juice
   2. Salt
   3. Pepper
   4. Finely chopped coriander
4. Mix well, taste and adjust the seasoning.

Serve with homemade crackers, vegetable sticks or toast.

Calories: 99 kcal (the original panel is inconsistent with the full ingredient list and is retained for review)
Protein: 8 g (8% of calories in the source; these figures do not agree)
Carbohydrates: 7 g (28% of calories)
Fat: 7 g (64% of calories)

Avocado provides roughly 15 grams of fat per 100 grams, varying by variety, rather than the erroneous 71 grams stated in the original. Most is unsaturated fat. Replacing saturated fats with unsaturated fats can help manage blood cholesterol. Avocado also provides potassium.

Crispy oven-roasted chickpeas

• Cooked chickpeas (200 g) – 1 small jar
• Extra virgin olive oil (10 g) – 1 tablespoon
• Curry powder (2 g) – 1 small teaspoon
• Cumin (2 g) – 1 small teaspoon
• Salt (1 g) – 1 pinch
• Black pepper (1 g) – 1 pinch

1. Preheat the oven to 160°C.
2. Drain the chickpeas and dry very thoroughly.
3. Mix in a bowl with oil and spices until evenly coated.
4. Spread on a baking tray without crowding.
5. Reduce the oven to 140–150°C and bake for 30–50 minutes, stirring every 20 minutes.
6. Remove once toasted and crisp.

Kcal: 127kcal (with these quantities)
Protein: 5g (16% of calories)
Carbohydrates: 11g (35% of calories)
Fat: 7g (50% of calories)

Let cool fully before storing. If the chickpeas retain moisture, refrigerate promptly rather than assuming they are shelf-stable in an airtight jar.

Try different combinations of your favourite spices.

Homemade popcorn

• Popping corn (40 g) – 1 handful
• Extra virgin olive oil (10 g) – 1 tablespoon
• Salt (1 g) – 1 pinch

1. Coat the base of a wide pan with oil and heat until hot.
2. Add the corn in a single layer and cover, leaving a small gap for steam.
3. When popping starts, reduce to a medium heat.
4. Once popping slows and stops, turn off the heat and uncover carefully.
5. Season with salt and stir well.
6. Cool slightly, remove any unpopped kernels and serve in a bowl.

Kcal: 244kcal (with these quantities)
Protein: 4g (7% of calories)
Carbohydrates: 30g (49% of calories)
Fat: 12g (44% of calories)

Popcorn is a wholegrain and provides fibre. Making it yourself lets you choose the oil and salt; packaged versions vary, so check their labels rather than assuming they all contain palm fat.

Pistachio and basil hummus

• Cooked chickpeas (100 g) – ½ small jar
• Raw pistachios (15 g) – 1 small handful
• Basil (10 g) – 4–5 leaves
• Lemon juice (10 g) – 1 splash
• Extra virgin olive oil (10 g) – 1 tablespoon
• Garlic (3 g) – 1 piece
• Tahini (5 g) – 1 dessertspoon
• Cumin (1 g) – 1 pinch
• Salt (1 g) – 1 pinch

1. Put the chickpeas in a blender or food processor.
2. Shell the pistachios if necessary and add them.
3. Add the remaining ingredients and blend until smooth, stopping to scrape down as needed.
4. Add a splash of water for a thinner consistency if you like.
5. TIP: Reserve a few chopped pistachios to sprinkle over the finished hummus.

Kcal: 229kcal (with these quantities)
Protein: 7g (13% of calories)
Carbohydrates: 19g (33% of calories)
Fat: 14g (55% of calories)

Serve with homemade crackers, vegetable sticks or toast.

Sesame, the main ingredient in tahini, and pistachios contribute plant-based iron. The amount supplied depends on the portion.

Kale crisps with homemade tzatziki

1. Kale (100 g) – 1 bunch
2. Sesame seeds (10 g) – 1 tablespoon
3. Black pepper (1 g) – 1 pinch
4. Extra virgin olive oil (10 g) – 1 tablespoon
5. Salt (1 g) – 1 pinch

For the tzatziki:

• Plain Greek yoghurt (125 g) – 1 pot
• Fresh dill (1 g) – a few leaves
• Garlic (5 g) – 1 piece
• Cucumber (70 g) – ½ cucumber
• Lemon juice (10 g) – 1 splash

1. Preheat the oven to 180°C.
2. Wash and dry the kale thoroughly. Remove the tough stalks, keeping the leaves.
3. Tear the leaves into pieces and mix in a bowl with the other crisp ingredients.
4. Massage with clean hands to distribute the oil and seasonings.
5. Spread on one or two lined baking trays and bake for 10–15 minutes, checking until crisp.
6. Eat immediately or let cool.
7. For the sauce, peel and halve the cucumber, remove the watery seed centre, grate finely and drain in a sieve.
8. Put in a bowl:
   1. The grated cucumber
   2. The Greek yoghurt
   3. The olive oil
   4. The finely chopped garlic
   5. The dill
   6. A splash of lemon juice
9. Mix until as smooth and even as possible.
10. Serve together and enjoy the film! ;)
    

Kcal: 275kcal (with these quantities)
Protein: 8g (12% of calories)
Carbohydrates: 18g (26% of calories)
Fat: 19g (62% of calories)

Kale provides calcium and is relatively low in oxalates compared with spinach, which can make its calcium more readily absorbed.

Sautéed edamame with coarse salt

• Fresh or frozen edamame (100 g)
• Extra virgin olive oil (5 g) – one teaspoon
• Coarse salt (2 g) – use the stated weight, not a handful

1. Bring water to the boil and add the edamame. Fresh as well as frozen edamame needs proper cooking; follow the packet instructions.
2. Cook for 3–5 minutes or according to the packet, drain and cool under cold running water.
3. Heat a little olive oil in a frying pan and sauté the cooked edamame with the coarse salt. Stir and serve in a bowl, eating the beans rather than the pods.

Try different seasonings, such as:

• Soy sauce and rice vinegar
• Olive oil, paprika and salt flakes
• Curry powder and lime juice

Kcal: 156kcal (with these quantities)
Protein: 11g (28% of calories)
Carbohydrates: 10g (26% of calories)
Fat: 8g (46% of calories)

Edamame are immature soya beans. They provide fibre and complete plant-based protein, making them a nutritious snack option.

Baked cassava chips

• Sweet cassava (150 g) – 1 small root
• Extra virgin olive oil (10 g) – 1 tablespoon
• Salt (1 g) – 1 pinch
• Black pepper (1 g) – 1 pinch

1. Preheat the oven to 200°C.
2. Use commercially sold sweet cassava and peel it thoroughly. Cassava contains cyanogenic compounds and must be properly prepared and cooked before eating.
3. Slice carefully with a mandoline or knife, then boil according to reliable cassava preparation instructions and discard the cooking water before oven-crisping. Brief baking of raw slices alone is not a reliable safety treatment.
4. Line a baking tray with baking paper.
5. Drain and dry the prepared cassava slices, then spread on the tray.
6. Brush lightly with olive oil.
7. Sprinkle with salt, pepper or your preferred spices.
8. Bake for around 10–15 minutes, checking frequently, until lightly golden and crisp. This is the finishing step after proper preparation and boiling.

Kcal: 312kcal (with these quantities)
Protein: 2g (3% of calories)
Carbohydrates: 58g (74% of calories)
Fat: 8g (23% of calories)

Baking prepared cassava with a measured amount of oil can use less fat than deep-frying. The nutritional comparison with packaged crisps depends on the actual products and portions; not all crisps contain added sugar or hydrogenated fats.

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