Snack Attack!! Part 3, Healthy & Nutritious Snack Options :)

Here are a few ideas of healthy, nutritious snack options, with a few recipes below to get you started. Be sure to visit my blog for more healthy ideas: https://z4zest.wordpress.com

 

  • Water! Not quite a snack, but as mentioned above, its the first thing one should reach for. Drink enough water in between meals and drink water before reaching for a snack.
  • Popcorn (air-popped or cooked in a little coconut oil. Sprinkle flavourings such as: sea salt/herb salt, mixed herbs, turmeric, cayenne pepper/chili flakes, nutritional yeast (gives a delicious cheesy flavour), onion and garlic powder etc.
  • raw vegetables (eg: carrot or celery sticks, cucumber, baby tomatoes or sugar snap peas) and a dip (e.g. hummus, tahini, cashew mayo – lookout for these recipe posts within the next few weeks!)
  • rice cakes/rye/seed/flax crackers with hummus or avo 
  • kale chips (find recipe on my blog) 
  • a handful of olives
  • trail mix (see below for ideas)
  • fresh fruit
  • Frozen fruit (seriously, on a hot day, frozen fruit such as frozen berries, chopped pineapple,bananas or grapes are almost as good, if not better than a frozen lolly – try it!! And yes, I often eat them just like that!)
  • a small handful of dried fruit such as dates, raisins, figs, mango
  • powerballs (see recipe below)
  • apple slices with a spoonful of nut butter
  • fresh/frozen berries in coconut/nut-based yoghurt

 

Personalized Trail Mix

Choose one or more ingredients in each of the following categories and mix, according to your personal tastes and needs. Store in an airtight jar or container in a cool place such as the pantry or the fridge (for long-term storage).

 

  • Nuts: almonds, cashews, brazil nuts, walnuts, pecans, hazelnuts
  • Seeds: sunflower seeds, pumpkin seeds, hemp seeds,
  • Dried fruit: dates, raisins, figs, mulberries, mangoes cranberries, goji berries
  • Coconut: flaked
  • Additional/optional: Cacao nibs/carob pieces

 

Basic Powerballs

Makes about 50 small power balls

(For more variations, check out my blog)

 

Ingredients

    • 2 cups Mixed nuts and seeds*
    • 2 cups Dried dates** (or medjool dates)
    • 1/3 cup Carob/raw cocoa powder
    • 2 TBS – 1/3 cup raw honey (according to taste)
    • 1/3 cup Peanut butter/tahini (sesame seed paste, high in protein and adds a nice flavour!)
    • Pinch of salt

 

  • Optional: 1 tsp cinnamon, 1 tsp ground/fresh ginger
  • To coat: 1 cup Desiccated coconut (or extra raw cocoa powder, ground goji berries, hemp seeds etc.

 

Method:

(NB: if you have a powerful processor, you could try blend everything at the same time, but this is what I do with ours to make it easier):

  1. Blend nuts and seeds in food processor, until chopped finely (but not powder!)
  2. Add rest of ingredients (except for pre-soaked dates) and blend.
  3. Add dates and blend once more.
  4. Roll small handfuls of the mixture into balls (about 2cm in diameter), then roll into desiccated coconut other coatings
  5. Best kept in freezer. Enjoy!

 

Notes:

* I normally use cashew nuts/walnuts and sunflower seeds, but any other nut/seed is also great eg: almonds, brazil nuts, macadamia nuts, pumpkin seeds, hemp seeds etc.

 

Also, when snacking, I generally like to pre-soak the nuts and seeds (for at least an hour) especially if using almonds, as I find that my body more easily digests them. There are many benefits to soaking nuts and seeds such as reducing/eliminating phytic acid and neutralizing inhibitors to release enzymes. You can read more here (http://www.foodmatters.com/article/the-benefits-of-soaking-nuts-and-seeds ). However, pre-soaking nuts/seeds for these powerballs can cause the mixture to turn wet and sticky. Adding extra dry ingredients such as desiccated coconut can help with this. The power balls will have a softer texture (as opposed to a more chewy/crunchy texture if left unsealed). Again, decide according to personal preference.

 

**If using dried dates (versus medjool dates), pre-soak them for at least 30min – this makes it easier to process/blend (I usually use just dates, but you can also add raisins, dried apricots, figs, cranberries, goji berries etc)

 

 

Read Part 1 

Read Part 2

 

References:

http://healthyeating.sfgate.com/benefits-healthy-snacks-7642.html

http://healthyeating.sfgate.com/healthy-snacks-important-6727.html

“Perfect Health: The Natural Way” by Mary-Ann Shearer

 

 

 

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