In my previous post I wrote about healthy snacking strategies. Maybe you have been trying out one or two strategies for healthy snacking. But now for some tips on what to snack on.
Ideally you want a snack to be fulfilling, it has to give you the energy you need to make it until your next meal.
For some of you this means a mind shift; don’t snack because you’re bored, snack because you need to bridge the gap between the previous and the next meal.
Things that give you energy are (good) fats, protein, fibre and bonus points for vitamins and minerals. So we are looking for snacks that contain at least a few of these things.
Healthy snacks, these are my tips:
- Greek yoghurt with a few berries or muesli. Greek yoghurt contains more protein than normal yoghurt so it will give you more energy. Be sure to buy unsweetened Greek yoghurt. Also make sure to buy unsweetened muesli (you will get used to it, you will reach a point you don’t want it any other way).
- an apple (helps with sweet cravings as well).
- pitted dates (also help with sweet cravings). Pack it with some good fats by filling them with almond butter or (unsweetened) peanut butter.
- a handful of almonds (not the roasted, salted ones, but natural), these are packed with protein.
- a mixture of nuts and seeds; almonds, cashews, macadamia nuts, pumpkin, sunflower, sesame, chia seeds. (When you buy nuts for snacking make sure to buy the natural, unsalted versions).
- cucumber, carrot, bell pepper sliced, with humus or home-made raita/tzaziki.
- a few slices of cheese (combine with some nuts).
- a banana. Make it extra energising by: slicing the banana and spread some almond or peanut butter on it.
- a handful of cherry tomatoes.
Extra tip for the office: fill a jar with a mixture of nuts and seeds and take it to work with you. Beats the vending machine! If you keep a bag of pitted dates in the drawer of your desk you can deal with your sweet cravings as well!
Healthy snacks bonus recipes
If there’s one thing I would like to recommend buying for your kitchen, it’s a hand blender. Seriously, this will be your best friend. It helps you make pesto, soup, mayonnaise, and so much more and also today’s humus.
My shortcut version of humus:
1 can of chickpeas (that’s the shortcut)
juice of one lemon (and more to taste)
sea salt to taste
1 or 2 tbsp of tahini (or more to taste) (you can even make humus without tahini. As I always say, recipes are there to guide you, not restrict you)
a clove of garlic (or more or less if you like it garlicky or not so garlicky)
Blend this and then start adding olive oil until you like the consistency. You could add some paprika powder or cayenne pepper for a more spicy version.
My version of tzaziki/raita (my version is a mixture of the two):
roughly grade 1/3 of a cucumber. Salt it, wait a minute and squeeze out the excess moisture
add a finely chopped up clove of garlic
a good sprinkle of cumin seeds (or omit if you don’t have them)
a handful of finely chopped mint leaves (even this can be omitted if you don’t have it)
greek yoghurt add as much as you like depending on how you like it. I would say start with a cup
add more salt and/or pepper to taste.