Not all snacks are created equal. These 5 healthy homemade snacks will be nutrient-dense and will give you an instant energy boost.
Snacking is actually really good for you. It helps give you steady energy throughout the day by stabilizing blood sugar levels. However, not all snacks are created equal. It is very important to differentiate between a healthy snack versus a light or low-calorie snack; the latter is usually processed in a way to make it “lighter” by adding unhealthy ingredients. A healthy snack is one that is nutrient-dense, and the best ones can easily be made at home.
Energy Balls
These energy balls are packed with nutrients, a great source of omega-3 fats, and high in fiber and natural fruit sugar. A great alternative to store-bought energy bars that are often high in saturated fat and refined sugar.
Health Warning: not suitable for individuals with nut allergies.
Ingredients:
2 cups date paste
1 cup walnuts
1 cup almonds
Preparation method:
Coarsely blend walnuts and almonds in a blender and add to the date paste. Mix together using your hands and roll into small balls. Makes about 30 energy balls. Keeps for 2 months in the fridge.
Flavored-Toasted Nuts:
These oven-baked flavored-toasted nuts are full of healthy unsaturated fats, vitamin E, iron and protein. Their store-ought counterparts are generally fried and salted.
Health Warning: not suitable for individuals with nut allergies.
Ingredients:
2 ½ cups mixed raw nuts (peanuts, cashews, almonds, pecans, walnuts)
2 tablespoons soy sauce or tamari sauce (if you’re gluten-intolerant)
1 tablespoon dried onion flakes
1 teaspoon onion powder
¼ teaspoon cayenne pepper
Preparation method:
Preheat oven to 180 degrees Celsius. Line a large baking sheet with parchment paper. Mix all ingredients together in a large bowl. Place the flavored nuts on the baking sheet in a single layer. Bake until nuts are toasted and golden brown, about 10-15 minutes, tossing once half way through baking. Allow nuts to cool for 5 minutes, then divide them into ¼ cup portions and then place in air-tight containers. Keep for 3 months in cool dry place.
Berry Chia Jam
This is a perfect way to keep pricey berries fresh longer instead of having them go moldy after a few days in the fridge. Berries are full of antioxidants and chia seeds are high in fiber, essential fats and protein. Perfect to flavor plain yogurt or spread over some whole-grain bread.
Ingredients:
5 cups berries of choice
¼ cup chia seeds
2 tablespoons orange juice
3-4 tablespoons organic maple syrup or agave
Preparation method:
Place the berries in a pot over low heat. Once they start to release their juice, use a potato masher to puree them. Once pureed, bring to a low boil. Turn off heat add the maple syrup or agave and chia seeds. Allow to sit until chia seeds swell up and give the mixture a jam-like texture. Place in an air-tight jar. Keeps for 3 weeks in the fridge.
Chia Pudding
Loaded with fiber, protein and healthy fats, this pudding is low in sugar and can be made ahead of time in batches. Store them in the fridge so you will have the ultimate snack or a filling quick breakfast at hand.
Ingredients:
2 cups unsweetened almond milk
6 tablespoons chia seeds
½ teaspoon vanilla extract
2 tablespoons organic maple syrup or agave
Preparation method:
Whisk all ingredients together in a bowl, cover and place in the fridge. Remove after 10 minutes and whisk again to break up any chia clumps, return to fridge for 1-2 hours. Divide into 5 portions and place in small air-tight containers in the fridge. Top with fresh fruit or chia jam when you’re in need of an energy boost. Keeps in the fridge for 5-7 days.
Trail Mix
This is a nutrient dense snack that can be carried around all day. Balanced in complex carbohydrates, protein, and unsaturated fats, it is also rich in fiber, vitamins and minerals and packed with antioxidants.
Ingredients:
8 cups popcorn, preferably air-popped, otherwise use extra virgin olive, walnut or avocado oil.
1 cup of dried cranberries
1 cup raw almonds
½ cup sunflower seeds
Preparation method:
Combine all ingredients together and divide into 10 portions. Place in air-tight bags or containers.
Stays fresh for 2-4 days.
