Let’s face it, many of us have busy schedules which can make it difficult to maintain a healthy eating routine. However, it is possible to do with a little preparation and the knowledge of what to grab in a pinch. Below find some of my favorite healthy snacks and quick recipes to help you stay nutritious while on-the-go!
Snack options in healthy portions:
- 1 oz. or 23 Almonds and 2 Tbsp. raisins
- Celery and 1-2 Tbsp. of almond butter (or peanut butter)
- 10 Pita Chips with 2 Tbsp. of hummus
- 14 Baked Tortilla Chips and salsa and/or 2 Tbsp. guacamole
- Veggie sticks (celery, carrots, cucumber) with 2 Tbsp. hummus
- Kale chips (make your own, recipe below)
- Zucchini oven chips (make your own, recipe below)
- Apple slices (1 small apple) with almond butter or Better’n peanut butter (found at Whole Foods and Trader Joes)
- 1 oz. or 85 Pumpkin seeds and craisins (1/4 cup)
- Greek yogurt with granola (Tip: read labels – avoid high fructose corn syrup and artificial colors & sweeteners)
- Green smoothie with flax or chia seeds (recipe below)
- Fresh fruit or fruit salad (1 cup)
- Make your own trail mix with raw nuts, seeds and dried fruit
- Pumpkin smoothie (recipe below)
- Salad with a variety of vegetables and olive oil-based dressing
- For an easy on-the-go snack, check out Lara Bars (get the ones without added sugar).
- 1 cup Mixed berries (or mixed berry smoothie with flax seeds or chia seeds)
- 1 cup whole grain cereal with almond milk
- 1 cup of edamame, boiled or steam, serve hot or cold, season with salt.
1 bag of Kale
1 Tbsp. olive oil
1 tsp. salt
Preheat oven to 350 degrees F. Line a non-insulated cookie sheet with parchment paper. Drizzle kale with olive oil and sprinkle with salt. Bake 10-15 minutes until the edges are browned but not burnt.
1/2 cup Pumpkin Puree
1/2 very ripe medium sized banana
3/4 cup fat free vanilla yogurt
1 tbsp. honey
1/2 tsp pumpkin pie spice
1/4 tsp vanilla extract
1 cup crushed ice
Place all ingredients in a blender and puree until smooth, making sure the ice is completely crushed. Makes two serving 8-10 ounce servings at approximately 167 calories.
1 cup frozen or fresh berries
1/2 cup water
1/4 cup low fat plain yogurt or Greek yogurt for added protein
1 Tbsp. unsweetened soy protein powder
1 tsp. honey
Combine ingredients in blender. Puree until smooth; drink immediately while cold.
1 Zucchini, thinly slices
1 Tbsp. olive oil infused with garlic
Preheat oven to 350 degrees F. Place zucchini in a bowl. Drizzle olive oil over zucchini and lightly toss to coat. Season with salt and pepper, to taste. Spread zucchini onto a baking sheet. Bake in a preheated oven until lightly browned about 20 minutes.
1 cup green grapes
3 cups frozen unsweetened pineapple chunks
1 cup firmly packed baby spinach
2 cups natural unsweetened organic pineapple juice
3/4 cup vanilla yogurt (non-fat or low fat is fine)
2 Tbsp. chocolate hazelnut spread
Place the grapes in a waxed paper lined jelly roll pan or baking sheet. Freeze grapes for 15 minutes and then transfer to the blender. Add the Pineapple chunks, then follow with the remaining ingredients in the order listed. Puree until smooth about 3-4 minutes; drink cold.
Genine Brand R.D., L.D.N. is available for Personalized Nutrition Counseling. Contact us at: 305-446-6899 for more information.