Image is from D. Sharon Pruitt via Flickr
When I ask my clients what they really want to know regarding nutritional health tips, the question that comes up repeatedly is how to prepare healthy, delicious snacks for on-the-go. From my first published book, Living Wellness, I’ve picked the seven easiest snacks to sneak to work… school, kids sporting events, travel, your daily commute, or just out and about. The snacks are paired to include at least one produce item and a healthy fat or protein (or sometimes both) for optimal nutrition absorption. Use organic produce when available to reduce your exposure to toxins.
The key to effective meal and snack planning is in the preparation. You can make all seven of these snacks at one time and enjoy them all week! Wash the produce with an organic fruit and vegetable spray before you begin, which takes about three minutes to do properly. I recommend storing your snacks in glass containers when available to reduce your exposure to toxins. Finally, swap out any ingredients you don’t enjoy for one of your favorites. Preparing your own snacks saves you money and keeps you healthier!
#1 Orange Sunshine
Our first snack is the easiest. Easy to make, easy to pack, easy to travel with—hard boiled eggs and sliced oranges. Oranges are a great source of vitamin C and eggs are a great source of vitamin D, also known as the sun vitamin! If you like a little salt on your egg, choose mineral, Himalayan, or Celtic salt, just a pinch. Slice the orange. Why sliced? Because it removes one potential barrier from eating it! Peel the egg, and then place the egg and orange slices in a container and store.
1 orange, sliced, 50 cals.
2 free-range, hardboiled eggs, 140 cals.
Total Calories: 190
#2 I Heart Cottage Cheese
I Heart Cottage Cheese includes of the healthiest foods on earth: walnuts. Walnuts contain heart-healthy monounsaturated fats and they are an excellent source of those hard to find omega-3 fatty acids. Mix all of the ingredients together and store. Wait to add the walnuts until you are ready to eat this snack to avoid them getting soggy. You can put the nuts in a snack baggie or small glass jar (washed out baby food jar works well to store nuts) and sprinkle them on later if you prepare the snack for the future.
½ cup cottage cheese, 110 cals.
1/8 cup raw walnuts, 98 cals.
1/8 dried cherries, 65 cals. Sprinkle of cinnamon, 0 cal.
Total Calories: 273
#3 Fresh Berry-Go-Round
My children nicknamed this snack Berry-Go-Round because they love stirring the colorful ingredients round and round. Berries are packaged with free-radical fighting antioxidants and almonds are an excellent source of magnesium and vitamin E. Both are good for your skin and getting a good night’s rest! If you have a hard time getting to sleep at night, try prayer or meditation, but if you think you need a nutritional boost, eat a serving of almonds an hour before you go to bed. Mix all ingredients together and store.
1 cup strawberries, 47 cals.
1 cup blueberries, 85 cals.
1 cup raspberries, 65 cals.
2 Tbsp. raw almonds, 40 cals.
Sprinkle of cinnamon (optional) Drizzle real maple syrup or honey (optional)
Total Calories: 237
#4 Tropical Frozen Fruit Smoothie
This tropical treat can be a meal, snack, or dessert. The frozen fruit smoothie is delicious and packed with protein, antioxidants, vitamins, and minerals. Do not let the high calorie count scare you, this treat will fill you up for a long duration, curb cravings, and nourish your body. It’s a perfect snack or meal for breakfast or on the go. Blend all ingredients together and enjoy—or freeze overnight and bring with you for a late afternoon snack.
1 banana, 105 cals.
1/2 cup frozen blueberries, 30 cals.
1 Tbsp. chia seeds, 60 cals.
1 Tbsp. almond butter, 90 cals.
2 Tbsp. organic cream (optional), 40 cals.
1 cup unsweetened coconut milk, 45 cals.
Total Calories: 370
#5 Beauty and the Broccoli
Broccoli is high in vitamin A, potassium, fiber, and B6– and one cup of broccoli gives you more than 100% of your daily vitamin C! Adding one serving of extra virgin olive oil (EVOO) delivers heart healthy mono- and polyunsaturated fat, which is vital to proper nerve function, digestion, and nutrient absorption. Store ingredients in a glass container. Melt cheese over broccoli and drizzle on olive oil when you are ready to eat! (Optional: add rotisserie chicken for a more substantial meal.)
1 cup chopped or steamed broccoli, 31 cals.
1 ounce white cheddar cheese, 113 cals.
1 Tbsp. EVOO, 120 cals.
Total Calories: 264
#6 Bluebirds on a Branch
Bluebirds on a Branch offers our lowest calorie count yet! The almond butter can be subbed for peanut butter, but most people digest almond butter better. This snack is a great post-workout snack—celery delivers natural electrolytes to refuel your body! Spread the almond butter on the celery, sprinkle on the dried blueberries and store.
1 cup celery, chopped, 16 cals.
1 Tbsp. unsweetened almond butter, 90 cals.
1 Tbsp. dried blueberries, 20 cals.
Total Calories: 126
#7 The Explorer Trail Mix
The Explorer Trail Mix is another one of favorite snacks—and one of the easiest—mix all ingredients together and enjoy! Nuts are a healthy source of fat, protein, antioxidants, and fiber. You could split this treat into 2 servings of about 150 calories each or enjoy the whole mixture as a delicious explorer meal!
1 Tbsp. raw pecans, 50 cals.
1 Tbsp. raw walnuts, 48 cals.
1 Tbsp. raw almonds, 40 cals.
1 Tbsp. dried cranberries, 26 cals.
1 Tbsp. dried blueberries, 32 cals.
1 Tbsp. dried banana chips, 21 cals.
1 Tbsp. organic milk chocolate chips, 100 cals.
Total Calories: 317
Go to my website www.ashleydarkenwald.com for more recipes, nutrition articles, corporate wellness tips, weight loss secrets, and more!
Because you are created for more than mediocre.
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