Snack Attack
Aug 30, 2024
Healthy Snack Ideas for Adults & Kids
"Snacking smart is like fueling up a race car—just the right boost to keep you going strong without slowing you down!"
Incorporating a healthy snack in your day can help you Nourish to Flourish especially when you choose nutrient packed ideas to fuel your day!
| Calorie Count | Snack Idea | Description |
|---|---|---|
| 100 Calories | Dark Chocolate and Almonds | 1 square of dark chocolate paired with 5-6 almonds for a sweet and crunchy treat. |
| Greek Yogurt with Berries | 1/4 cup Greek yogurt with a handful of mixed berries for a creamy and refreshing snack. | |
| Nori Seaweed Sheets | 5-6 nori sheets for a light, savory snack with a unique texture. | |
| Cottage Cheese and Cucumber | 1/4 cup cottage cheese with cucumber slices for a cool and crunchy snack. | |
| Rice Cake with Hummus | 1 rice cake topped with 1 tbsp hummus for a crunchy and satisfying bite. | |
| 200 Calories | Apple Slices with Peanut Butter | 1 medium apple sliced with 1 tbsp peanut butter for a sweet and savory combo. |
| Whole Grain Crackers with Turkey | 5 whole grain crackers topped with 2 slices of turkey for a filling and savory snack. | |
| Nori Wrap with Tuna | 1 nori sheet wrapped around 2 oz tuna for a protein-packed snack with a crispy texture. | |
| Dark Chocolate with Strawberries | 1 square of dark chocolate with a few fresh strawberries for a decadent, fruity treat. | |
| Greek Yogurt with Granola | 1/4 cup Greek yogurt with 2 tbsp granola for a creamy and crunchy snack. | |
| 300 Calories | Avocado Toast with Egg | 1 slice of whole-grain toast with 1/2 avocado and a poached egg for a hearty and satisfying snack. |
| Smoothie with Spinach and Protein Powder | A small smoothie made with 1/2 banana, 1/2 cup spinach, 1/2 scoop protein powder, and 1/2 cup almond milk. | |
| Nori Roll with Brown Rice and Salmon | 1 small nori roll filled with brown rice, avocado, and 2 oz salmon for a filling and flavorful snack. | |
| Quinoa Salad with Veggies and Chicken | 1/2 cup quinoa mixed with chopped veggies and 2 oz grilled chicken for a balanced and nutritious snack. | |
| Cottage Cheese with Pineapple | 1/2 cup cottage cheese with a few pineapple chunks for a sweet and creamy snack. |
Here's a recipe for high-fiber, gluten-free, low-fat muffins using applesauce, berries, and chia seeds.
High-Fiber Gluten-Free Muffins with Applesauce, Berries, and Chia Seeds
Ingredients:
- 1 1/2 cups gluten-free oat flour (certified gluten-free)
- 1/2 cup gluten-free rolled oats
- 2 tablespoons chia seeds
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon cinnamon
- 1/4 teaspoon salt
- 1 cup unsweetened applesauce
- 1/4 cup maple syrup (or honey, if not vegan)
- 1/4 cup unsweetened almond milk (or other dairy-free milk)
- 1 teaspoon vanilla extract
- 1 cup mixed berries (fresh or frozen, such as blueberries, raspberries, or strawberries)
Instructions:
-
Preheat Oven:
- Preheat your oven to 350°F (175°C). Line a muffin tin with paper liners or lightly grease with cooking spray.
-
Mix Dry Ingredients:
- In a large mixing bowl, whisk together the gluten-free oat flour, rolled oats, chia seeds, baking powder, baking soda, cinnamon, and salt.
-
Mix Wet Ingredients:
- In a separate bowl, combine the unsweetened applesauce, maple syrup, almond milk, and vanilla extract. Stir until well combined.
-
Combine Wet and Dry Ingredients:
- Pour the wet ingredients into the dry ingredients and mix until just combined. Be careful not to overmix.
-
Add Berries:
- Gently fold in the mixed berries, ensuring they are evenly distributed throughout the batter.
-
Fill Muffin Tin:
- Divide the batter evenly among the prepared muffin cups, filling each about 3/4 full.
-
Bake:
- Bake in the preheated oven for 20-25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
-
Cool:
- Allow the muffins to cool in the tin for 5 minutes, then transfer to a wire rack to cool completely.
Storage:
- Store the muffins in an airtight container at room temperature for up to 3 days, or refrigerate for up to a week. They can also be frozen for longer storage.
Tips:
- Add-Ins: For extra fiber, you can add 1/4 cup of ground flaxseed or a handful of chopped nuts (if not avoiding nuts).
- Berry Options: You can use any combination of berries or just one type, depending on your preference.
These muffins are a great high-fiber, low-fat snack or breakfast option!
20 Snack Ideas for Kids
- Apple slices with sunflower seed butter.
- Carrot sticks with hummus.
- Whole grain crackers with cheese slices.
- Greek yogurt with honey and a few berries.
- Small nori rolls with avocado and cucumber.
- Baby carrots with ranch dip.
- Sliced bananas with a drizzle of honey.
- Mini rice cakes with almond butter and raisins.
- Cucumber slices with cream cheese.
- Hard-boiled egg with a sprinkle of salt.
- Celery sticks with peanut butter and raisins ("ants on a log").
- Small smoothie with mixed berries and spinach.
- Whole grain toast with mashed avocado.
- Cheese cubes with whole grain crackers.
- Sliced bell peppers with guacamole.
- Mini whole grain wraps with turkey and cheese.
- Popcorn with a sprinkle of Parmesan cheese.
- Mixed fruit cup with a side of yogurt.
- Mini quesadilla with whole wheat tortilla and cheese.
- Sliced strawberries with a dollop of Greek yogurt.
20 Gluten-Free, Dairy-Free, and Nut-Free Snack Ideas
- Nori Seaweed Snacks: Enjoy a handful of crispy nori seaweed sheets for a light and savory snack.
- Veggie Sticks with Hummus: Carrot, cucumber, and bell pepper sticks paired with hummus for dipping.
- Rice Cake with Avocado: A gluten-free rice cake topped with mashed avocado and a sprinkle of salt.
- Cucumber and Turkey Roll-Ups: Slices of cucumber wrapped around deli turkey slices for a fresh and protein-rich snack.
- Fruit Salad: A mix of seasonal fruits like berries, apples, and grapes.
- Sweet Potato Chips: Baked sweet potato chips with a dash of sea salt.
- Apple Slices with Sunflower Seed Butter: Crisp apple slices paired with sunflower seed butter for a sweet and savory combination.
- Cherry Tomatoes with Guacamole: Juicy cherry tomatoes dipped in creamy guacamole.
- Popcorn: Air-popped popcorn with a sprinkle of nutritional yeast for a cheesy flavor.
- Kebob Snack: Skewers of grape tomatoes, cucumber chunks, and grilled chicken bites.
- Rice Crackers with Salsa: Crunchy rice crackers served with a side of fresh salsa.
- Banana Slices with Coconut Flakes: Sliced banana topped with unsweetened coconut flakes.
- Roasted Chickpeas: Crispy roasted chickpeas seasoned with your favorite spices.
- Cantaloupe with Prosciutto: Slices of cantaloupe wrapped in prosciutto for a sweet and savory bite.
- Mini Veggie Skewers: Skewers of cherry tomatoes, olives, and cucumber slices.
- Mango Slices with Lime: Fresh mango slices drizzled with lime juice and a sprinkle of chili powder.
- Crispy Kale Chips: Baked kale chips seasoned with olive oil and sea salt.
- Sliced Bell Peppers with Sunflower Seed Dip: Colorful bell pepper slices dipped in sunflower seed dip.
- Frozen Grapes: Frozen grapes for a cool and refreshing treat.
- Pumpkin Seeds: Roasted pumpkin seeds with a touch of sea salt.
Here's a simple and delicious recipe for energy balls that are nut-free, gluten-free, and dairy-free.
Nut-Free, Gluten-Free, Dairy-Free Energy Balls
Ingredients:
- 1 cup rolled oats (certified gluten-free)
- 1/2 cup sunflower seed butter (or tahini)
- 1/4 cup maple syrup (or agave syrup)
- 1/4 cup unsweetened shredded coconut
- 1/4 cup dried cranberries (or raisins)
- 2 tablespoons chia seeds
- 1 teaspoon vanilla extract
- 1/4 teaspoon cinnamon (optional)
- Pinch of salt
Instructions:
-
Mix the Ingredients:
- In a large mixing bowl, combine the rolled oats, sunflower seed butter, maple syrup, shredded coconut, dried cranberries, chia seeds, vanilla extract, cinnamon, and salt.
- Stir well until all the ingredients are fully combined. The mixture should be sticky enough to hold together when pressed.
-
Form the Balls:
- Scoop out about 1 tablespoon of the mixture and roll it between your hands to form a ball. Repeat until all the mixture is used. You should get about 12-15 energy balls.
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Chill:
- Place the energy balls on a baking sheet or plate lined with parchment paper and refrigerate for at least 30 minutes to set.
Tips:
- Add-Ins: Feel free to customize with add-ins like pumpkin seeds, sunflower seeds, or a sprinkle of cocoa powder.
- Make it Sweeter: If you prefer a sweeter energy ball, you can add a little extra maple syrup.
These energy balls are perfect for a quick snack or a pre-workout boost!
For more nourishing blogs and recipes, connect with Karie!
Karie Cassell RD, LMC
Bestselling Author, Dietitian, Nutrition Coach
[email protected]
www.kariecassell.com
Ph. 780-814-2983
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For Nourish to Flourish healthy tips and recipes, contact Karie!
Bestselling Author
Phone: 780-814-2983
[email protected]
www.kariecassell.com
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