Powerful Snack Combo

Here’s one thing I often see in my clients’ food choices: High-carb low-protein snacks.

For the record, carbs are NOT bad. We need high-quality carbohydrates to give us energy so we can do physical tasks [1] such as standing, walking, household chores, exercise and sports, and mental tasks such as thinking, studying and focusing [2].

But, there is one way to improve our snacking habit: Add more protein!

By having a snack with a carbohydrate-protein combo, you can

  • feel more satisfied with your snack and therefore prevent you from eating more, which helps in controlling your calorie intake
  • feel satisfied for longer therefore preventing cravings later on, again helping you lessen your sugar and calorie intake
  • build and repair body structures including skeletal muscles, internal organs, bones, teeth, hair, and skin.

For example, instead of eating plain bread for snack, eat protein-rich foods with it such as nut butter, egg, milk or cheese.

Speaking of cheese, I’d like to share with you a cheese roll recipe that has a bit of spice in it. I wanted to call it by my first name but I might get into trouble ? so let’s just call it:

Spiced Cheese Rolls

Dry ingredients:

  • 2 cups All-purpose flour
  • ½ Tbsp Instant dry yeast
  • 4 Tbsp White sugar
  • ½ tsp Salt
  • 1 pack Real California Pepper Jack Cheese

Wet ingredients:

  • 2 Large eggs
  • 1 cup California Sunshine Homogenized Milk
  • ½ cup Unsalted butter


  1. Pre-heat oven to 180 C
  2. Sift all-purpose flour, sugar and salt then mix with a spoon. Add the yeast and mix again.
  3. Make a hole at the center of the flour mixture and pour in the wet ingredients (eggs and milk)
  4. Combine all ingredients using a wooden spoon or a mixer until it forms into a dough.      
  5. Knead the dough while adding in the unsalted butter. Knead for 15 to 20 minutes until ready (smooth texture)
  6. Form the dough into a ball and place it on a buttered mixing bowl. Let it rest for 30 mins to 1 hour.
  7. Once the dough has doubled in size, punch it to release the air.
  8. Portion the dough into 50g-60g pieces or depending on your desired portion size.
  9. Roll the dough to form round shapes and let them rest for 5-10 minutes (cover with kitchen towel or plastic)
  10. Using a rolling pin, flatten the dough. Place the cheese slices and roll it to wrap the cheese slice with the dough.
  11. Let all the dough rest for 30mins to 1 hour until doubled in size.
  12. Bake for 20-30 mins in 180 C.
  13. Optional: After baking, brush the cheese rolls with unsalted butter and sprinkle with sugar.          

Snacks that contain nutrient-dense carbohydrates are good for us, but we can make them better by adding protein.

Cheese is a delicious source of high-quality protein, calcium and nutrients essential for good health.

So, add cheese and other protein-rich foods to your snacks often to help you stay healthy both physically and mentally.

Kain po. 🙂


[1] Kanter, M. (2018). High-Quality Carbohydrates and Physical Performance. Nutrition Today. Published by Wolters Kluwer Health, Inc. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5794245/

[2] Edwards, S. (20160. Sugar and the Brain. Harvard Medical School. https://hms.harvard.edu/news-events/publications-archive/brain/sugar-brain

This post is sponsored by Real California Milk Philippines. All opinions are mine.

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