Smart Snacking
Smart Snacking Preparing your favorite healthy snacks in advance and having them ready to go can take all the stress out of your food choices during the day. For those moments in between meals when you need a little something to tide you over, keep snacks handy in the car, at work, in your bag, and at home. Snacks are not a replacement for balanced meals, but learning how to snack smartly will keep you energized and satiated. The trick is to build your snack by starting with produce and adding a protein or healthy fat when you feel like it.
Crunchy
SIMPLE • Veggies: celery, carrots, bell pepper, cucumber, broccoli, cauliflower, snap peas, cherry tomatoes • Whole fruit: apple, banana, orange, kiwi, melon, peach, plum, pear, berries, apricot • Olives • Hard boiled egg
Savory
• Air-popped popcorn*
• Hummus and veggies
• Celery and nut butter
• Tzatziki yogurt dip with veggies
• Kale, beet, or zucchini chips* • Mixed nuts • Apple or bell pepper slices and cheese • Roasted sunflower or pumpkin seeds • Unsweetened toasted coconut flakes • Cheese crisps* *See page 2 for recipes
• Lettuce-wrapped grilled chicken slices with hummus • Tuna mixed with ¼ of an avocado and salsa • Edamame • Tomato with balsamic, basil, and mozzarella • Egg muffins*
CREAMY • Plain Greek yogurt with berries • Cottage cheese and melon cubes • Cheese sticks • ½ cup of oatmeal with cinnamon and almond butter • Cucumber slices with goat cheese
Sweet • Frozen grapes or blueberries • Melon skewers • Banana bites* • Baked apples with cinnamon and crushed nuts • Apple or pear slices with nut butter and cinnamon • Plantain pancakes*
Air Popped Popcorn Makes 2 cups, 1 serving Brown lunch bag 2 Tbsp. popcorn kernels Choose your toppings: rosemary, thyme, oregano, cinnamon, parmesan cheese, pepper, lemon zest 1. Pour popcorn into paper bag and fluff out the bag. 2. Fold the top over three times. 3. Microwave on high for 4 mins. Stop the microwave if popping slows to less than one pop per second. 4. Opening bag, add toppings and shake.
Egg Muffins
Beet Chips
Cheese Crisps
Makes 2 cups, 2 servings
Makes a 6 in. chip, 1 serving
3 large beets, peeled and sliced thin 2 tablespoons canola, avocado, or coconut oil Sea salt to taste
1/4 cup shredded cheese, any flavor
1. Preheat oven to 300 degrees F. 2. Peel and slice beets. 3. Brush beets with the oil and place on baking sheets lined with parchment paper. 4. Sprinkle with salt. 5. Bake for 30 minutes on one side, then carefully flip chips and bake until the edges turn dark and dry out, and the rest of the chip turns lighter.
Banana Bites
Makes 6 muffins, 6 servings
Makes 12 bites, 2 servings
5 eggs ⅓ c milk 1 Tbsp. oil Choice of veggies and/or meats like Canadian bacon, chicken, sun-dried tomatoes, artichokes, spinach ¼ cup grated mozzarella, cheddar, or goat cheese
1 ripe banana 1/2 cup rolled oats 1/4 cup pecan or walnut pieces sprinkling of cinnamon
1. Preheat oven to 375 degrees F. 2. Whisk milk into eggs. 3. Brush 6-muffin tin with oil 4. Fill each cup 3/4 full with egg mixture. 5. Add veggies or meat. 6. Top with cheese. 7. Bake 15-20 minutes, until cooked through.
1. In a bowl, combine ingredients with a fork. 2. Spoon approximately 12 cookie-sized bites on a parchment lined cookie sheet. 3. Bake for 15 mins at 350 degrees F.
1. Cover a microwave safe plate with parchment paper (not wax paper). 2. Place cheese on top of parchment paper and spread evenly in a circle. 3. Microwave on high for about 1 minute or until cheese turns a toasty color. 4. Allow cheese to cool for 2 minutes before removing from parchment paper.
Plantain Pancakes Makes 4 pancakes, 2 servings 1 large plantain, peeled 2 eggs 1 tsp vanilla ¼ tsp baking soda 1/8 tsp salt 1 Tbsp. butter for cooking 1. Blend all ingredients together except butter. 2. Melt butter in a pan over medium heat and add approximately a quarter of the batter at a time. 3. Cook until the bottom of the pancake is golden brown. 4. Flip the pancake and cook through.
Crunchy
SIMPLE • Veggies: celery, carrots, bell pepper, cucumber, broccoli, cauliflower, snap peas, cherry tomatoes • Whole fruit: apple, banana, orange, kiwi, melon, peach, plum, pear, berries, apricot • Olives • Hard boiled egg
Savory
• Air-popped popcorn*
• Hummus and veggies
• Celery and nut butter
• Tzatziki yogurt dip with veggies
• Kale, beet, or zucchini chips* • Mixed nuts • Apple or bell pepper slices and cheese • Roasted sunflower or pumpkin seeds • Unsweetened toasted coconut flakes • Cheese crisps* *See page 2 for recipes
• Lettuce-wrapped grilled chicken slices with hummus • Tuna mixed with ¼ of an avocado and salsa • Edamame • Tomato with balsamic, basil, and mozzarella • Egg muffins*
CREAMY • Plain Greek yogurt with berries • Cottage cheese and melon cubes • Cheese sticks • ½ cup of oatmeal with cinnamon and almond butter • Cucumber slices with goat cheese
Sweet • Frozen grapes or blueberries • Melon skewers • Banana bites* • Baked apples with cinnamon and crushed nuts • Apple or pear slices with nut butter and cinnamon • Plantain pancakes*
Air Popped Popcorn Makes 2 cups, 1 serving Brown lunch bag 2 Tbsp. popcorn kernels Choose your toppings: rosemary, thyme, oregano, cinnamon, parmesan cheese, pepper, lemon zest 1. Pour popcorn into paper bag and fluff out the bag. 2. Fold the top over three times. 3. Microwave on high for 4 mins. Stop the microwave if popping slows to less than one pop per second. 4. Opening bag, add toppings and shake.
Egg Muffins
Beet Chips
Cheese Crisps
Makes 2 cups, 2 servings
Makes a 6 in. chip, 1 serving
3 large beets, peeled and sliced thin 2 tablespoons canola, avocado, or coconut oil Sea salt to taste
1/4 cup shredded cheese, any flavor
1. Preheat oven to 300 degrees F. 2. Peel and slice beets. 3. Brush beets with the oil and place on baking sheets lined with parchment paper. 4. Sprinkle with salt. 5. Bake for 30 minutes on one side, then carefully flip chips and bake until the edges turn dark and dry out, and the rest of the chip turns lighter.
Banana Bites
Makes 6 muffins, 6 servings
Makes 12 bites, 2 servings
5 eggs ⅓ c milk 1 Tbsp. oil Choice of veggies and/or meats like Canadian bacon, chicken, sun-dried tomatoes, artichokes, spinach ¼ cup grated mozzarella, cheddar, or goat cheese
1 ripe banana 1/2 cup rolled oats 1/4 cup pecan or walnut pieces sprinkling of cinnamon
1. Preheat oven to 375 degrees F. 2. Whisk milk into eggs. 3. Brush 6-muffin tin with oil 4. Fill each cup 3/4 full with egg mixture. 5. Add veggies or meat. 6. Top with cheese. 7. Bake 15-20 minutes, until cooked through.
1. In a bowl, combine ingredients with a fork. 2. Spoon approximately 12 cookie-sized bites on a parchment lined cookie sheet. 3. Bake for 15 mins at 350 degrees F.
1. Cover a microwave safe plate with parchment paper (not wax paper). 2. Place cheese on top of parchment paper and spread evenly in a circle. 3. Microwave on high for about 1 minute or until cheese turns a toasty color. 4. Allow cheese to cool for 2 minutes before removing from parchment paper.
Plantain Pancakes Makes 4 pancakes, 2 servings 1 large plantain, peeled 2 eggs 1 tsp vanilla ¼ tsp baking soda 1/8 tsp salt 1 Tbsp. butter for cooking 1. Blend all ingredients together except butter. 2. Melt butter in a pan over medium heat and add approximately a quarter of the batter at a time. 3. Cook until the bottom of the pancake is golden brown. 4. Flip the pancake and cook through.
