Snacks that actually taste great and are good for you!

Achieving the perfect food balance so you don’t feel like you are missing out, but also so you don’t end up with unwanted kilos is a battle for most of us

We have search the internet (and then tried and tested in the name of research) these great ‘healthy options’ so you you have a few ideas for snacks and treats.


ROASTED EDAMAME

This is a great snack as it is high in protein, omega-3 fatty acids, and fiber. Fiber slows the digestion and absorption of carbohydrates, which helps prevent blood sugar levels from spiking throughout the day.

(Translation: It keeps you from reaching for unhealthy, sugar-filled snacks for a quick pick-me-up).

Ingredients: 
1 pound frozen shelled edamame (green soybeans) 
1/2 teaspoon sea salt 
1/2 teaspoon freshly ground black pepper 
1 1/2 teaspoons extra virgin olive oil

Prep:
1. Preheat the oven to 400 degrees Fahrenheit. Lightly spray a baking sheet with canola oil spray.
2. Thaw and drain the edamame in a colander. Pat dry. 
3. Toss the edamame, salt, pepper, and olive oil in a large bowl. Spread the edamame evenly on the baking sheet and roast for 50 to 60 minutes, or until golden.

Each serving contains: 
130 calories 
10 g carbohydrate 
7 g fat 
11 g protein 
129 mg sodium 
4 g fiber

 

PUMPKIN CRUNCH

This tasty option is loaded with omega-3 fatty acids, “good fats” that have been shown to improve our bodies’ sensitivity to insulin, which in turn can make our bodies better at using stored body fat for energy. Also, the combination of protein and carbohydrates promote fullness, she says, which means you’ll consume fewer calories overall.

Ingredients: 
1 cup pumpkin seeds 
1 1/2 teaspoons canola oil 
2 tablespoons pure maple syrup 
1/2 teaspoon ground cinnamon 
1/2 teaspoon ground nutmeg 
1/4 teaspoon ground allspice 
1/2 teaspoon sea salt 
1 1/4 cups dried cranberries

Prep:
1. Preheat the oven to 300 degrees F. Lightly spray a baking sheet with canola oil spray. 
2. Toss the pumpkin seeds and canola oil in a small bowl. Spread the coated seeds evenly on the baking sheet. Roast for 20 minutes, or until almost dry. 
3. Place the pumpkin seeds in a medium bowl and stir in the maple syrup until coated. 
4. Combine the cinnamon, nutmeg, allspice, and salt in a small bowl. Add the spice mixture to the pumpkin seeds. Stir to combine. 
5. Return the pumpkin seeds to the baking sheet and roast for 15 minutes, or until dry, stirring occasionally. Turn the pan several times to ensure even roasting, checking frequently — seeds burn easily. Set aside until completely cool, about 30 minutes. 
6. Combine the seeds and dried cranberries in a large bowl. Store in a tightly sealed container.

Each serving contains: 
125 calories 
13 g carbohydrates 
7 g fat 
4 g protein 
123 mg sodium 
1 g fiber

 

NAPOLEON OF HEIRLOOM TOMATOES AND MOZZARELLA

Tomatoes are low in calories and a good source of fiber — known to lower bad cholesterol and increase heart health. With the added protein from the mozzarella, this is a healthy, filling option.

Ingredients: 
1 medium red tomato 
1 medium yellow tomato 
4 ounces fresh mozzarella 
1 cup chopped fresh basil 
1 tablespoon balsamic vinegar 
1/2 teaspoon sea salt 
1/4 teaspoon freshly ground black pepper 

Prep:
1. Slice each tomato into 4 equal slices. 
2. Cut the mozzarella into 8 thin slices, each weighing 1/2 ounce. 
3. Combine the basil, vinegar, salt, and pepper in a small bowl and toss together. 
4. To build a napoleon, place 1 red tomato slice on a plate and top with 1 mozzarella slice. Place a yellow tomato slice on the mozzarella and top the tomato with another slice of mozzarella. 
5. Top each napoleon with 1/4 cup basil-vinegar mixture.

Each serving contains: 
95 calories 
6 g carbohydrates 
5 g fat 
8 g protein 
393 mg sodium 
2 g fiber

 

CRANBERRY PEAR CRISP

Pears and cranberries are lower calorie fruits than most — yet they’re high in complex carbohydrates, which keep you fuller longer and subsequently help you eat less throughout the day. Add a dollop of Greek yogurt on top to boost the protein content (and fool yourself into thinking you’re eating whipped cream).

Ingredients: 
3 cups peeled, cored, and sliced pears 
1/2 cup dried cranberries 
2 tablespoons evaporated cane juice 
1/4 teaspoon ground nutmeg 
1/4 teaspoon ground cinnamon 
1 tablespoon unsalted butter, softened 
1/4 cup whole wheat flour 
1 tablespoon firmly packed light brown sugar 
1/2 tablespoon ground nutmeg 
1/2 teaspoon ground cinnamon 
1 1/2 teaspoons honey 
1/2 cup steel-cut oats

Prep:
1. Preheat the oven to 400 degrees F. Lightly coat six 4-ounce ceramic ramekins with canola oil spray. 
2. Mix together the pears, cranberries, cane juice, nutmeg, and cinnamon in a large bowl until well combined. 
3. Mix together the butter, flour, brown sugar, canola oil, nutmeg, cinnamon, honey, and oats in a small bowl. 
4. Fill each ramekin with 1/2 cup pear mixture, then sprinkle with 2 tablespoons of topping. 
5. Bake for 8 to 10 minutes, or until light golden brown. Serve warm.

Each serving contains: 
175 calories 
33 g carbohydrates 
3 g fat 
3 g protein 
2 mg sodium 
5 g fiber

 

SUMMER FRUIT PARFAIT

This snack combines low-calorie fruits and good sources of protein for a light snack. The combination of protein and fruit will fill you up, keeping your from overindulging later

Ingredients: 
3 tablespoons evaporated cane juice 
1/4 cup cranberry nectar or juice 
1 cup diced peaches 
1 cup raspberries 
1 cup blueberries 
1 cup blackberries 
1 cup plain Greek yogurt 
3 tablespoons low-fat cream cheese 
3 tablespoons pure maple syrup 
2 teaspoons evaporated cane juice 
1/2 teaspoon pure vanilla extract 
Seeds scraped from 1/4 vanilla bean

Prep:
1. Combine the cane juice, cranberry nectar, peaches, raspberries, blueberries, and blackberries in a large bowl. Lightly crush the fruit while mixing the ingredients together until the cane juice is dissolved. 
2. Combine the yogurt, cream cheese, maple syrup, cane juice, vanilla, and scraped vanilla seeds in a blender and blend until well mixed. 
3. Layer 1/4 cup fruit with 3 tablespoons vanilla sauce in each of eight small parfait glasses.

Each serving contains: 
140 calories 
28 g carbohydrate 
1 g fat 
4 mg sodium 
4 g protein 
125 mg sodium 
0 g fiber