Healthy Eating Made Simple! Snacks

Scrumptious Snacks!

Snacks are important because they help keep our blood sugar from crashing between meals. For athletes, snacks can be an important part of recovery if the snack is consumed after a workout. If eaten prior to a workout, it serves as fuel during the workout. Eating small frequent meals helps keeps your metabolism going all day long. The following are some basic rules for snacking:

Rule 1: Choose a protein. This could be 10 nuts, a string cheese, peanut butter, yogurt, hummus or a few slices of nitrate/nitrite free low sodium deli meat.

Rule 2: Choose a starch serving. Fruit is a great choice because it is filling and full of nutrients. Veggies such as baby carrots, celery, sliced bell peppers are also a great choice. If you choose crackers or grains choose whole grain.

Great snack ideas:

1) Fruity Yogurt

Step 1: Add ½ cup diced fresh fruit or berries to a bowl. If using frozen fruit use a microwave safe bowl and microwave fruit until thawed (approximately 1 minute).

Step 2:  Add 1 cup of Greek yogurt and mix with fruit.

Step 3: To add crunch, sprinkle on a couple tablespoons of granola (try nutty granola), sliced almonds or walnuts.

2) Nutty Granola

¼ cup raw steel cut oats

½ cup raw pumpkin seeds

½ cup coarsely chopped raw cashews

¼ cup unsweetened dried coconut

¼ cup sliced raw almonds

1 teaspoon ground cinnamon

1 ½ tablespoons extra virgin coconut oil

1 teaspoon maple syrup

Directions:Mix all dry ingredients together. Mix in coconut oil and honey. Spread on a cookie sheet and bake at 350 degrees until golden brown, approximately 10-15 minutes, stirring once through the cooking process. Remove from oven and let cool on cookie sheet.

Store granola in an airtight container for up to 5 days or in the freezer for 1 month.

Per serving nutrition informationper ¼ cup: Calories 156, Protein 5 g, Total Carbs 8 g, Total Fat 12 g, Fiber 2 g, Sodium 2.5 mg

3) Homemade Protein Bars

1 cup whey or soy protein powder

½ cup oat bran

½ cup almond flour or whole grain flour

½ cup old-fashioned oats

½ teaspoon sea salt

½ cup raisins

½ dried cranberries

1 (12 ounce package) silken tofu

½ cup apple cider

½ cup honey or maple syrup

2 large eggs, beaten, or 4 egg whites

2/3 cup natural peanut butter or almond butter

Coconut oil for pan

Directions Line the bottom of a large baking dish with parchment paper and coat lightly with coconut oil. Set aside and preheat the oven to 350 degrees.

In a large mixing bowl, combine the protein powder, oat bran, flour, oats, and sea salt. Set aside. Chop dried fruit and set aside. In a second bowl, whisk tofu until smooth, then add apple juice, honey and peanut butter and whisk to combine. Add this to the protein powder mixture and stir well to combine. Fold in dried fruit. Spread evenly over prepared baking dish and bake 35 minutes. Remove from oven and cool completely before cutting into squares.

4) Mango, Banana Yogurt Smoothie

½ cup fresh or frozen mango

½  of a banana banana

2/3-1 cup Greek yogurt

½ cup water or milk

*1 bunch of spinach or kale

Combine  all ingredients in a blender and blend until well mixed.

*Spinach and kale are optional but taste great added to a smoothie and are a great way to get your greens!

5) Easy Hummus

1 (15 ounce) can of garbanzo beans, drained and liquid reserved

1 clove garlic

1 teaspoon ground cumin

1 teaspoon ground chili powder

1/2 teaspoon salt

1 tablespoon olive oil

Directions: Blend beans, garlic, spices, salt and oil in a blend or food processor. On low speed, gradually add bean liquid until desired consistency.

Nutrition: Calories 118, Fat 4 g

Another snack idea: Almond butter and banana sandwich on sprouted grain bread (pictured below)