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Healthy Snacks: On-The-Go!

healthy snacks Jul 04, 2016
assortment of healthy snacks on a wood table

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 our 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 LaraBars (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 steamed, serve hot or cold, season with salt.

Recipes

Kale Chips

  • 1 bag of Kale
  • 1 tbsp olive oil
  • 1 tsp salt
  1. Preheat oven to 350 degrees F.  Line a non-insulated cookie sheet with parchment paper.   
  2. Drizzle kale with olive oil and sprinkle with salt. 
  3. Bake 10-15 minutes until the edges are browned but not burnt.

Pumpkin Smoothie

  • 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
  1. 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.

Berry Smoothie

  • 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
  1. Combine ingredients in blender. Puree until smooth; drink immediately while cold.

Zucchini Chips

  • 1 zucchini, thinly slices
  • 1 tbsp olive oil infused with garlic
  1. Preheat the oven to 350 degrees F.
  2. Place zucchini in a bowl. Drizzle olive oil over zucchini and lightly toss to coat. Season with salt and pepper, to taste.
  3. Spread zucchini onto a baking sheet. Bake in a preheated oven until lightly browned about 20 minutes.

Green Smoothie

  • 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
  1. Place the grapes in a waxed paper lined jelly roll pan or baking sheet. 
  2. Freeze grapes for 15 minutes and then transfer to the blender.
  3. Add the Pineapple chunks, then follow with the remaining ingredients in the order listed. 
  4. Puree until smooth for about 3-4 minutes; drink cold.

Looking for extra support and guidance when it comes to your nutritional goals? Give us a call today and we will share our top referrals for nutritionists and dietitians that we trust!