Healthy Summer Snacking: Part Two

July 11, 2016

Piggybacking off my Part 1 of Healthy Summer Snacking, let’s venture into Part 2. Healthy snacks can be simple or creative. One important thing to understand when it comes to diet is variety. Oftentimes we get stuck in a cycle or have “staples” in terms of snacks and meals – eating the same snacks or meals day after day. When we limit the diet to only a few choices, we are limiting a variety of vitamins, minerals, and other nutrients necessary for our bodies. If you hesitate to venture out beyond your choices, start off small. Once or twice a week, make it a goal to choose a new snack or variation to your snacks. For example, it could be as simple as swapping your banana for a cup of strawberries. While the banana is a great choice, strawberries supply additional fiber as well as antioxidants that the banana could not provide. If you like low-fat yogurt, try Greek yogurt — by this simple swap you will get an additional boost of protein into your diet.   [divider height="1" bg_color="#E3E3E3" margin="20" /] Here are additional healthy snack ideas apart from Part 1 of Healthy Summer Snacking. Some ideas may be repeated or somewhat similar – those are preferably my favorites and I like to mention them often: • Kale chips + hummus (to dip) or parmesan. Want to make your own? Tear kale leaves into large pieces and arrange on a baking sheet. Spritz with olive oil and bake in a 350° oven until crisp. While still warm, sprinkle with parmesan • Toss bagged coleslaw mix with a cup (or however much salsa you like) salsa and roll up in a whole-wheat tortilla. Add black beans if desired. • Fresh or frozen edamame with sea salt (Seapoint Farms is my favorite) • Microwave a sweet potato, split it open and drizzle a small splash of OJ into it • Quick CARB fix pre-workout: tangerine slices dipped in honey • Cottage cheese + apple butter • Cottage cheese + Splenda + sliced apples • Frozen banana (1-2), pulse in a food processor with roasted peanuts and a splash of almond milk • In Blender: kefir with frozen açaí and cocoa powder • Lettuce wraps: lean turkey or ham and hummus or low-fat aioli wrapped inside a lettuce leaf • Spiced Cashews: Toss raw cashews in coconut oil and curry powder; roast at 400° until golden • 2 oz turkey jerky and ¼ cup dried cranberries • Place smoked gouda slices and dried cherries on a whole wheat tortilla and microwave until hot and melted • Low-fat chocolate milk and banana (or other fruit) • Low-fat microwavable popcorn with olive oil or Olivio Butter spray, a dash of hot sauce and a handful of crumbled blue cheese (kind of like a “Buffalo” style popcorn) • Wasa crackers (alone or with apple butter, or peanut butter, or hummus, or cheese) • 1 sliced apple, spread with almond butter and topped with pumpkin seeds and cinnamon • 1 sliced Granny Smith apple with cashew butter and dried cranberries on top • Plantain Chips and salsa (I prefer Whole Foods fresh Mango & Black bean Salsa) • 1 cup plain Greek yogurt, pumpkin, sesame, and flax seeds, and cinnamon • Low-fat cottage cheese with ¼ cup canned pumpkin and Splenda (mix together) • Sliced seedless cucumbers and guacamole • 2 multi grain Wasa crackers topped with salmon, cottage cheese OR add chopped smoked salmon onto lettuce leaves and top with dill • 2-3 hard-boiled eggs and fruit • Roasted chickpeas (make your own by roasting drained canned beans on baking sheet, drizzled with olive oil, at 400F for 10 minutes). Add paprika if desired. • For those with an espresso machine: Mini Coffee Pops – Add brewed espresso to vanilla rice milk or vanilla almond milk, pour into an ice cube tray and freeze, using cinnamon sticks as handles • Hummus and raw veggies OR dip with: babaganoush or tatziki • Crumble feta cheese over cold watermelon cubes; sprinkle with fresh mint • Spread a layer of softened cream cheese on sliced smoked turkey breast and top with thinly sliced tomato. Roll up and eat. • Toss fresh blackberries and raspberries with granola and microwave until warm (drizzle with honey and brown sugar if desired)   If you have any questions or suggestions for healthy snacks, I would love to hear them! Please contact me at: