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Healthy Snack Ideas!
Beth M. Ley, Ph.D

Here are some natural, healthy alternatives to eat as snacks, lunch for travel and to even take to work with you.

Fresh Fruit
  • Apples
  • Pears
  • Peaches and nectarines
  • Kiwi - you don't have to peel them, just slice up like a tomato
  • Oranges
  • Mango
  • Grapes



Got leftovers?
Make an Easy Fruit Salad
In a large bowl place about 1 cup plain non-fat) yogurt. Add about 1-2 teaspoons stevia and about 1 tablespoon lemon juice. Add chopped fruit (about 3 cups) and about 1/4 coconut if desired. Toss together and serve chilled.



Instead of ice cream... Try a bowl of plain non-fat organic yogurt topped with fresh berries or sliced nectarines or other fruit. Sprinkle on some freshly ground flax seed and a light drizzle of honey or maple syrup and you are set for a feast.



Dried Fruit
  • Raisins, apples, mango, papaya, etc. make a good snack, but avoid those with sulfites and added sugar.
  • If you have glucose concerns it is best to not eat dried fruit alone due to it's high glycemic index rating. Combine with protein such as nuts, jerky or cheese.



Raw Nuts - Especially almonds, but all are good when raw and in their natural state.




Fruit/Nut Combo
Combine raw almonds (or other raw nuts) and dried fruit (such as cranberries or cherries) in a plastic baggie for travel.



Trail Mix
Combine and mix together:
  • 3/4 cup golden or red raisins
  • 1/4 cup dried cherries, cranberries, apples, pineapple other dried fruit (chopped if necessary)
  • 1/2 cup raw almonds
  • 1/2 cup raw cashews
  • 1/2 cup raw sunflower seeds
  • 1/2 cup soy nuts. peanuts or other nuts



Granola
Healthy natural unsweetened granola can be purchased at healthfood stores or you can make your own.
  • 3 tablespoons butter
  • 2 tablespoons apple or orange juice
  • 2 teaspoons stevia powder
  • 2 tablespoons real maple syrup
  • 2 cups thick rolled oats
  • 1/3 cup sunflower seeds
  • 1/3 cup slivered almonds
  • 1/2 cup wheat germ
  • 1/2 cup raisins or chopped dried apple
  • 2 teaspoons cinnamon

Heat oven to 350 degrees, Melt butter in 9 x 13 baking pan. When melted, remove pan from oven and add maple syrup and juice and stir. Add other ingredients except last 3 ingredients. Bake for 15 minutes, remove and stir in last 3 ingredients and bake about 10 minutes longer.


Hard Boiled Eggs



Jerky
An excellent low fat source of natural protein. Make your own in a dehydrator, low heat oven or smoker, or look for brands containing no preservatives (nitrates, etc.)



Chopped vegetables
  • Carrot sticks
  • Jicama
  • Cucumber slices
  • Broccoli
  • Cauliflower
  • Tomato
  • Asparagus spears
Cut vegetables into pieces and store in plastic baggie for travel.



Spicy Black Bean Dip
  • 2 cups cooked black beans
  • 1/2 cup chopped onion
  • 1 sliced roasted red bell pepper - skin removed
  • 2-3 tablespoons salsa
  • 1 teaspoon Cajun seasoning
  • Additional spices to personal preference: cayenne, garlic, etc.

Place items in food processor and blend until smooth. Serve with vegetables, non-hydrogenated oil corn chips or tortillas.



Lentil Pate
  • 1-1/2 cups cooked pinto beans or 1 15 oz. can
  • 1 cup cooked lentils - cooked in vegetable or meat stock if possible
  • 1/2 cup chopped onions
  • 3 tablespoons lemon juice
  • 2 cloves garlic, minced
  • 1/2 teaspoon red pepper

Place items in food processor and blend until smooth. Spoon into crock or serving dish. It is best to refrigerate overnight to blend favors. Serve as a dip for vegetables or as a spread for crackers. Top with chopped green onion if desired.



Cucumber Sandwiches
Place a piece of natural cheese between two cucumber slices



Celery sticks & Nut Butter - fill sticks with freshly ground nut butter (no sugar added) and freshly ground flax seed

For travel, you can mix your nut butter and flax seeds and store in a container and dip your celery sticks into the mixture!



Celery Sticks & Cheese - fill sticks with cream cheese or other soft cheese - stir in dried onion, sun dried tomato, other spices and ground flax for variety. Same as above for travel.



Fruit Smoothies


It's hard to find healthy crackers that contain all whole grains and NO hydrogenated oils. Here is a recipe for:

Flax Crackers
  • 4 cups whole flax seeds, soaked 4-6 hours
  • 1/3 to 1/2 cup Braggs Aminos
  • juice of 2-3 lemons

Soak flax seeds for 4 to 6 hours in purified water. You will then have a gelatinous mixture, be sure to keep moist and loose for spreading. Add Braggs and lemon juice to taste and mix well. Spread mixture as thin as possible on your dehydrator trays with a teflex sheet on top. Keep your hands wet as this will help on spreading the flax seeds (or use a spatula) Dehydrate at 105 degrees for 5-6 hours and then flip the mixture and remove the teflex sheet. Continue dehydrating until the mixture is completely dry. Approximately 5-6 hours.

Or "bake" at 115 degrees for 8-12 hours (depending on thickness of crackers). Turn over for last few hours to dry out bottom side. Leave the oven door open a crack to let moisture escape.

Optional: Add garlic, onions, carrot juice, taco seasoning, Italian seasoning, chili powder, cumin in any combination. Be creative! This is excellent snack or lunch served with thin slices of provolone cheese and an apple or other fresh fruit.



Other ideas for travel or to take to work:
  • Leftover soup in a thermos
  • Salads in a container with a lid.