Snacking doesn’t have to be as bad as you think. If you make the right choices, you actually do well. American dietitian Rachel Beller even says that snacking is just as “mandatory” as breakfast. If you are too hungry between breakfast, lunch and dinner, it will have a negative effect on your motivation and productivity. You would consume more calories if you took larger portions during your lunch or dinner, because the extra portion contains more than one snack.
But then the key question: how can you snack healthily? The trick is to choose especially nutritious snacks or to make combinations of a protein and fiber-rich product.
Here is a nice overview with twenty-five healthy snacks for when you have to give in to your snacking needs.
1.Sweet potato fries
Rich in vitamin A. Sprinkle with sea salt and if necessary. chili or paprika powder. No olive oil, it makes them weaker. Bake for half an hour at 200 degrees.
2. Kale chips
Source of vitamins K, B, A, C and fiber. Place quite a few leaves on a baking tray covered with baking paper, drizzle with olive oil, a little salt and if necessary. garlic or sesame. Bake for 15 minutes at 180 degrees. Also delicious in a salad.
A surprising source of fiber and antioxidants. Separate bags of popcorn are available at the supermarket and can be prepared quickly and easily in a pan with a lid. Vary with toppings: salt, garlic powder, fries herbs.
4. Rice snack
Cook a little bit of brown or brown rice. After draining, add a little salsa sauce, hummus, herbs and roasted corn.
5. Turkey wrap
Make a snack with three slices of turkey or chicken. Spread a little mustard on it and then top with thin slices of apple (or pickle) and lettuce. Roll up and done.
6. Apple pastry
Yes, a real (fiber-rich) treat. Ideal if you don’t get the two pieces of fruit, but don’t feel like a regular apple. Cut an apple into wedges and put them in a bowl. Mix in some cinnamon and raisins. Three minutes in the microwave or frying pan and you have a delicious “apple pie”. Take? Sprinkle a few drops of lemon juice over it so that it doesn’t brown as quickly.
7. Fruit with chocolate dip
The best of both worlds. Melt a few cubes of dark chocolate to spice up your serving of fruit. Ideal to also meet your chocolate cravings.
Cut three (roma) tomatoes into cubes. Mix these with olive oil, fresh basil, pepper and sea salt. Divide this over (fiber-rich) crackers and buon appetito!
Opt for unroasted, unsalted nuts to avoid getting extra unnecessary fats. Mix with some raisins, cranberries or goji berries.
For a real treat, heat a teaspoon of olive oil in a frying pan, add a handful of mixed unsalted nuts, and cook for a few minutes until they brown. Add a generous tablespoon of honey and immediately remove from the heat. Caramelized, sticky nuts are incredibly tasty and nutritious, yet healthy.
10. Cottage cheese
Cottage cheese or Hüttenkäse is a delicious low-fat cracker spread. Strawberries or blueberries on top for the finishing touch, extra tasty and healthy.
11. Whole grain mini waffles
Do you have the luxury of a waffle iron? Then make wholemeal waffles. Or buy them ready-made. Cut them into bite-sized squares and top with low-fat cream cheese and blueberries, blackberries or strawberries.
12. Coconut bread
The version without sugar, sweetened with honey and / or fruit juice.
13. Edamame soy beans
Yes, that includes the sushi. But these Japanese beans are available in the supermarket, and a healthy snack. For those who are getting acquainted with it for the first time: you don’t eat the skin, but you suck out the beans.
More of a breakfast for most, but at least nutritious and healthy. Season it with fruit, nuts, cinnamon and honey or maple syrup.
15. Banana snacks
Did you know that you can also make oat cookies, ice cream and cake with a banana? Check out 5 simple recipes here. With only 3 ingredients! Or bake a healthy banana bread. Are you right enough for the whole week?
16. Chia pudding
Just like overnight oats, you can leave this on overnight. Ideal if you have less time the next day. Mix 2.5 tablespoons of chia seeds with 1.5 tablespoons of grated coconut and 125 ml of almond milk or water. Let this soak overnight. Just before eating, add some fruit and possibly cinnamon and you have a healthy breakfast or snack.
Could not be missing from this list, and in your fruit basket. Always good on a cracker and feeds well when you feel like snapping. Plus a boost for your skin!
18. Rice cakes
So with that avocado. Or chicken. Or cottage cheese. Or egg. In any case with toppings, they do not feed bare and you will get even more appetite.
19. Greek yogurt
Delicious with super healthy blueberries and a source of protein.
20. Crunchy fruit salad
Do you think your normal fruit snack is a bit ordinary? Add some chopped nuts and honey and it tastes very different.
21. Fruit wrap
And so it can be. A big bite, or a good lunch tip. Take a whole grain wrap and place pieces of strawberry (or other fruit) in the center line. For more bite, drizzle some balsamic vinegar on top and add soy beans.
22. Raw vegetable sticks with dip
No surprise in the list of healthy snacks, but tasty when the time comes. Nowadays you can already buy ready-made snack carrots, pepper strips or cucumber sticks. Delicious or with a dip, hummus for example.
23. Roasted chickpeas
You don’t necessarily have to make hummus from chickpeas. You can also roast them, super tasty. A kind of healthy cocktail nuts.
24. Dried fruits
A nice variation on the regular fruit and has a longer shelf life. Think dried figs, dates and apricots. But also, for example, banana, apple and mango. Simply for sale at the supermarket or on the market. Mix and match your own fruit chips.
25. Healthy muffins or energy balls
An afternoon off? Then make your snacks for a whole week. There are tons of recipes, but these healthy muffins and energy balls are among our favorites. And also super easy.