Wellness
Use these recipes as guidelines. Try them out,
then make them your own. Use the provided tips + variations to fit your preferences or pack in the nutrition. Tweak them to suit your lifestyle or swap out ingredients to make them allergy-friendly. I’ve taken out the nutrient guesswork by adding whole food ingredients with extra vitamins, minerals, fiber, antioxidants & omega-3s.
Check out more free recipes or order The DIY Kitchen Cookbook on Amazon. This Kindle book contains 62 recipes to craft your own make-ahead mixes, seasoning blends, snacks, breakfasts, condiments, dressing & drinks. The included do-it-yourself, copycat recipes are healthier, cleaner versions of what you'd normally buy.
Download a free Kindle app for any device.
Healthy, High-Energy Snack Ideas to Grab on the Go
August 29, 2012 by Melanie Zook
We’re all busy. We’re all multi-tasking. But “convenience” items, drive thrus & energy bars or drinks aren’t the best choices. What to do instead?
Why not energy bars?
They can contain excess calories. (Don’t forget that energy = calories!) They can also contain overly processed ingredients (such as processed soy), unproven additives (such as herbs), sugar and/or other sweeteners, and even excess sodium. A lot of energy bars are high in protein, but contrary to popular belief, most of us don’t need more protein than we’re already getting from a balanced diet. Finally, when combined with supplements, fortified foods/drinks or other bars you’re consuming throughout the day, you may be getting too much of one or more vitamins or minerals.
These bars might satisfy your hunger, but they may not satisfy your appetite. And it’s the combination of satisfying hunger and appetite that gives us a feeling of satiety—that feeling of satisfaction that temporarily halts our desire to keep eating.
Plus, they’re expensive.
Time-saving, organizational tips for on the go to cut down on those last-minute grab-anything moments…
Plan, plan, plan. As with anything, set yourself up for snacking success by planning ahead the night before or in the morning. Plan out your snacks, just like you plan out your meals.
Keep your car stocked with healthy snacks.
Keep a snack section in your bags—your work bag, your gym bag, your kids’ pool bag.
Have plenty of reusable containers on hand (I’m partial to glass or stainless steel). Try divided containers for more options.
Stay organized. Keep separate clear bins in your pantry and refrigerator/freezer that are designated for grab, pack, and go items for snacks. Keep your pantry bin stocked with milk in aseptic packs, pouches of wild Alaskan salmon, pre-portioned nut butters, snacks such as dried fruit or whole grain crackers that you’ve pre-portioned into reusable bags, or prepackaged store bought items. Keep your fridge/freezer bin stocked with: pre-portioned or store bought yogurt, hummus, applesauce, hard-boiled eggs, whole grain fruit muffins, string cheese, cut up fruits & veggies pre-portioned in reusable bags, frozen soups, frozen pre-sliced chicken breast, and frozen smoothies (see below).
What to eat for energy-boosting snacks?
The perfect snack combinations have healthy fats, protein & fiber, including the right balance of good carbohydrates & protein.
Fruits & Vegetables
Fruits & vegetables are always a great snack, and what’s easier than one that comes in its own package? DOLE bananas are a good source of vitamins B6 & C, as well as potassium & fiber. A banana is already nature’s original energy bar, but you could also make your own nutrition-packed energy bars using whole food ingredients, like these raspberry almond granola bars. Make these ahead, freeze them individually wrapped, then just toss one in your bag on the way out the door. Bananas are also a great for an energy boost for workouts. In a study done that compared them to sports drinks, bananas provided equal performance & recovery, more nutrients & no artificial ingredients, but at a 1/3 of the price.
Dried fruits + nuts/nut butter: try pecans & dried mixed fruit, or a piece of whole wheat toast with peanut butter + raisins or dried cranberries
If you’re looking for a hearty, high energy snack for at work or even after school, Garden Lites (“The Delicious Vegetable Company”) makes vegetable soufflés that are 200 calories or less and have 2 full servings of vegetables. They’re a great combo of good carbs & protein to boost your energy, and have fiber to keep you full. They’re gluten-free too.
Veggies, such as red bell pepper + hummus
Almonds + a pear + milk
Hard-boiled egg + berries
KIND Bars, for when you just have to grab a ready-to-go bar. They’re full of simple, real food ingredients like nuts & fruit.
Savory Snacks
Pouch of wild Alaskan salmon or sliced, grilled chicken breast—combine with whole grain crackers
Cheese cubes & a sliced apple
Pirate’s Booty is trans-fat, gluten, peanut and tree nut free. It’s baked, all-natural, and has half the fat & fewer calories than regular fried potato chips, but the real cheese & crunch make you feel satisfied.
Soups. Freeze vegetarian bean soups, such as minestrone or lentil, in 2-cup glass bowls. When they’re frozen, warm the outside just enough so that the frozen soup pops through. Freeze the soup “molds” in zip top freezer bags. When you need a serving of soup, pop a frozen “mold” of soup back in same bowl & defrost.
Sweet & Creamy Snacks
Oatmeal. It’s not just for breakfast! Carry it in a travel mug or Thermos. Find your favorite flavor combination or change it up with the seasons: dried tropical fruit + shredded coconut in the summer, pureed pumpkin & spices in the fall, egg nog in the winter, and berries in the spring.
Greek yogurt parfait: layer plain Green yogurt with nuts, raw oatmeal and fresh or dried fruit. Add a touch of honey or maple syrup if you need it sweeter.
Edy’s Slow Churned Ice Cream has half the fat & 1/3 fewer calories than their regular brand. You could make a green smoothie using the vanilla bean flavor & freeze them ahead in these push-up frozen pop makers. Then just grab one on your way out the door.
You can also help Operation Smile give 500 cleft surgeries to children in need just by posting a picture of your ice cream smile on the Edy’s Facebook page.
Disclosure: This is a sponsored post. I was compensated for my time & sent samples of products; however, all opinions stated are my own.
