Healthy Snacking : 10 Recipes 

Author: Hamid

My name is Hamid. I am from Afghanistan and enrolled in the full-time diploma program at Providence Country Day School Global Campus. Currently a 12th-grade senior, I proudly serve as a student ambassador for Hudson Global Scholars, overseeing the engaging activities of both the "Be Real Trivia" and "Health & Fitness" clubs. My interests revolve around health and fitness, stemming from my journey of transitioning from junk food to nutritious eating. I've experienced increased energy levels and muscle gain since making this change. Eager to share my insights, I've gathered a list of 10 mouthwatering and nutritious snacks to keep you fueled throughout the day.

Welcome

Welcome to this blog, where we’re discussing delicious and nutritious snacks! If you're looking for easy and healthy recipes to satisfy your cravings, you've come to the right place. We've compiled a collection of ten mouthwatering snacks that are not only tasty, but also packed with the nutrients you need to get you through your day. From energizing smoothies to guilt-free pancakes, get ready to discover a world of wholesome snacking that will keep you feeling great.

What is Snacking?

Snacking is when you consume food or beverages between your regular main meals.  The term “Snack Foods” is often used to refer to processed, high-calorie items like chips and cookies. We have always heard that “snacks are mostly unhealthy and can harm you, mainly, through causing weight gain.” This is somewhat true since most snacks that we intake are high in calories, carbs, and fats. These can harm our health and trigger unhealthy weight gain. Some believe that snacks can be healthy if we attempt to make the correct choices when snacking and eat the right types and amounts of food. We may snack because we are hungry, food is available or environmental and social cues are present.

Here are 10 Healthy Snack Recipes:

Apple With Almonds

 Ingredients:

  • Almonds – 20g

  • Apple – 120g

Health Benefits:

  • Almonds are High In Protein

  • Almonds Are a Good Source of Vitamin E

  • Apples are usually a good source of Vitamin C

  • Apples are very rich in fiber (Fiber can help improve fullness and cause weight loss)

Preparation:

  • Wash The Apple

  • Serve it with the Almonds

 Nutritional Facts:

172 kcal - 5g protein - 11g fat - 15g carbs

Strawberry Smoothie with Coconut Milk

Ingredients:

  • Strawberries – 150g

  • Oat Flakes – 30g

  • Milk (Coconut Milk is recommended) – 200ml

Health Benefits:

  • Strawberries are loaded with Vitamin C

  • Berries are one of the lowest sugar fruits, with several benefits for diabetes management

  • Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. They contain many vitamins and minerals.

  • Coconut milk is higher in Manganese, Copper, Iron, and Fiber compared to regular milk

Preparation:

  •  Wash and Cut the Strawberries into slices

  • Add the Strawberries, oat flakes and coconut milk to a blender and blend until you get a smooth consistency

 Nutritional Facts:

199 kcal - 6g protein - 3g fat - 37g carbs

Natural Yogurt with Nuts and Blueberries

Ingredients

  • Blueberries – 50g

  • Mixed Nuts – 15g

  • Pumpkin Seeds – 10g

  • Yogurt – 125g

Health Benefits:

  • The blueberry is a very popular berry. It is low in calories but high in fiber, Vitamin C and Vitamin K

  • Blueberries are one of the top antioxidant1 foods

  • Blueberries can help maintain brain function and improve memory

  • Full-fat yogurt contains almost every single nutrient you need

  • Nuts are high in fat, low in carbs, and a great source of several nutrients, including Vitamin E, magnesium, and selenium

  • Pumpkin seeds are a natural source of tryptophan, an amino acid that's associated with improvements in sleep

 Preparation:

  •  Grind the nuts

  • Put the yogurt in a bowl

  • Add the ground nuts and mix everything

  • Add the blueberries

  • Top with the Pumpkin seeds

 Nutritional Facts:

330 kcal - 14g protein - 25g fat - 14g carbs

Banana Cream and Oatmeal

 Ingredients:

  • Banana – 100g

  • Fresh Orange Juice – 250ml

  • Oat Flakes – 30g

Health Benefits:

  • Bananas contain a fair amount of carbs, water, fiber, and antioxidants but little protein and no fat

  • Bananas help to build lean muscles

  • Orange juice is high in many nutrients, including Vitamin C, folate, and potassium

  • Orange juice can increase the pH of the urine and, as a result lower the risk of kidney stones

  • Oat Flakes may modulate immune function

  • Oatmeal may help you lose weight by making you feel more full

  • Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. They contain many vitamins and minerals.

Preparation:

  • Put all the ingredients in a blender and blend

  • Pour the batter into a frying pan and cook it on both sides 

Nutritional Facts:

182 kcal - 3g protein - 0g fat - 44g carbs

Avocado, Strawberries and Cocoa Smoothie

Ingredients

  • Avocado – 40g

  • Cinnamon Powder – 5g

  • Cocoa Powder – 5g

  • Strawberries – 60g

  • Walnut – 2x

  • Water – 100ml

Health Benefits:

  • Avocados are rich in healthy fats, vitamins, minerals, antioxidants, and fiber, which can lower cholesterol, improve heart health, and protect your eyes and skin

  • Cinnamon has been linked to a reduced risk of heart disease

  • Cocoa can improve blood flow and reduce cholesterol. Eating up to one serving of chocolate per day may reduce your risk of heart attack, heart failure and stroke

  • Strawberries are a good source of Vitamin C, manganese, folate (Vitamin B9), and potassium

  • Walnuts contain nutrients that may help protect your brain from damaging inflammation and support good brain function as you age

  • Water's important function in the body is to regulate temperature

  • Water is calorie-free. Drinking water can help you lose or maintain weight when you drink it in place of high-calorie beverages

 Preparation

  • Put all the ingredients in a blender and blend them well

 Nutritional Facts:

354 kcal - 12g protein - 26g fat - 18g carbs

Scrambled Egg and Orange Slices

Ingredients:

  • Eggs – 2x

  • Oranges – 140g

  • Cinnamon Powder – as needed

Health Benefits:

  • Eggs are a great source of several vitamins and minerals, including vitamin B12, selenium, and iron.

  • Eggs are high in choline, an essential nutrient which has been linked to liver and brain health

  • Oranges are a good source of Vitamin C and potassium, both of which can help lower blood pressure and rich in fiber

  • Cinnamon is well known for its blood-sugar-lowering properties and has been widely studied for its potential use in cancer prevention and treatment

 Preparation:

  • Break The Eggs into a hot frying pan and stir

  • Peel and Slice the orange and sprinkle some cinnamon on top

 Nutritional Facts:

192 kcal - 16g protein - 11g fat - 8g carbs 

Pancakes with Yogurt

 Ingredients:

  • Eggs – 1x

  • Milk – 25ml

  • Yogurt – 75g

  • Flour – 50g

Health Benefits:

  • Eggs are a good source of high-quality, complete protein

  • Milk is a very good source of calcium, phosphorus, Vitamin D, riboflavin, and Vitamin B12

  • Milk and other dairy products help provide calcium, protein, and Vitamin D for strong bones and muscles

  • Yogurt is a good source of protein

  • A single cup of plain whole milk yogurt contains approximately 11.4 grams of carbohydrates, making it a good low-carb snack option

  • Carbohydrates in flour provide energy for our bodies.

 Preparation:

  • Mix Flour, the egg and milk in a blender

  • Heat a non-stick frying pan

  • Put the mixture in pan and let it brown, then flip it over and do the same on the other side

  • Place it on a plate and top it with some sweet yogurt

Nutritional Facts:

368 kcal - 18g protein - 14g fat - 41g carbs

Stuffed Eggs

 Ingredients

  • Fresh Chives – 10g

  • Eggs – 2x

  • Black Pepper Powder – as needed

  • Cayenne Pepper Powder – as needed

  • Salt – as needed

  • Mustard Dijon – 2g

  • Paprika – as needed

  • Homemade Mayonnaise – 5g

Health Benefits:

  • Chives contain nutrients that are important for sleep and bone health

  • There are a host of important vitamins and minerals to list when looking at egg nutrition facts, including Vitamin D (important for the absorption of calcium), phosphorus, Vitamin A (for healthy vision, skin, and cell growth), and two B-complex vitamins that your body needs to convert food into energy

  • Black Pepper Powder is an excellent source of manganese, which is important for bone health, wound healing, and a healthy metabolism

  • Hot peppers like cayenne peppers are packed with Vitamin C

  • Salt supports healthy digestion, facilitates body movement, and supports heart health

  • Blood sugar medication, when taken with mustard, may lower blood sugar levels in people with type 2 diabetes more effectively than those following just medication alone

  • Paprika is rich in several vitamins, minerals, and antioxidants

  • Mayonnaise has health-promoting properties such as the nutrients Vitamin E, which improves heart health, and vitamin K, which is important for blood clotting

 Preparation:

  • Boil the eggs in a pan of water and once boiled, peel the eggs

  • Carefully remove the cooked yolks and place them in a large bowl

  • Crush the yolks with a fork

  • Wash and chop the chives

  • Add the mayonnaise, mustard and cayenne pepper

  • Stir until Smooth

  • Season with salt and pepper

  • Fill the egg whites with the yolk mixture. Top with paprika and chives.

 Nutritional Facts:

198 kcal - 15g protein - 15g fat - 0g carbs

Yogurt With Granola

Ingredients:

  • Natural Yogurt – 125g

  • Homemade Granola – 25g

Health Benefits

  • Yogurt provides a natural immunity boost

  • Yogurt can ⁠regulate blood sugar levels

  • Yogurt provides almost every nutrient that your body needs. It’s especially high in calcium, B vitamins, and trace minerals

  • Granola can help skin care

  • Granola can also aid in weight loss

  • Granola is preferred by many athletes and people that need to work at a high intensity, thanks to its ability to improve energy levels

  • Granola can improve digestion

Preparation:

  • Put the yogurt in a bowl

  • Add the granola and mix everything

Nutritional Facts:

182 kcal - 11g protein - 11g fat - 10g carbs

Cashew Nuts

 Ingredients:

  • Cashew Nuts – 30g

Health Benefits:

  • Cashews support bone health

  • Cashews improve brain function

  • Cashews are an excellent source of magnesium, phosphorus, copper, and manganese. It is also a good source of zinc and iron

  • Cashew nuts provide Vitamin K (Vitamin K supports bone health and metabolism)

 Preparation:

  • It’s ready to serve

 Nutritional Facts:

172 kcal - 5g protein - 14g fat - 5g carbs