Healthy Snack Ideas

The quality of the foods that we eat can largely determine the state of our health, vitality and longevity. While we rely on food as the fuel to keep our bodies going throughout the day, not all foods provide the best quality energy and nutrition. When you eat a better diet filled with these power packed foods your body will be happier and healthier.

Here’s a list of ten of the top power packed foods that will give you more energy, vitality and all around improved health!

1. Beans – They can give you gas, so take precautions before you eat them. Soaking them overnight in a glass jar on the counter first can help. Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in plant protein which contains very little fat, carbs and calories. Eating a healthy portion of beans each day can keep your digestive system healthy because of their high fiber content.

2. Oatmeal – Oatmeal can lower your blood cholesterol, it’s full of fiber that makes your feel full, and it helps
to keep your blood sugar levels even giving you energy throughout the morning when you eat it for breakfast. Make it quickly at home using rolled oats. Adding cinnamon adds antioxidant power and a delicious flavor.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A. Antioxidants fight free radical damage
in the body and reduce the risk of cancer. Berries such as blueberries and grapes have the highest amount of antioxidants. Be sure to choose an array of fruits in a wide variety of colors for maximum health. The antioxidants in fruit boost the immune system and fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots. Garlic is full of cholesterol
lowering power. Allium vegetables guard the body against the risk of cancer and other diseases. They also help lower blood pressure and prevent blood clots. Eating these power packed vegetables raw–especially garlic–increases their health benefits.

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults. Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed – Like salmon it contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix or muffin mix to name a few.

7. Peppers – Peppers are colorful. They contain antioxidants like beta-carotene and Vitamin C. Peppers range from mild and sweet to so hot you’ll be calling the fire department. All peppers contain a substance called capsaicin. Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease. They are good in salads, salsa and all sorts of dishes.

8. Nuts and seeds – Nuts are high in beneficial fats. Peanuts, almonds, Brazil nuts, walnuts and pistachios all
provide good fats and protein. Grind nuts into a fine powder and use as a coating for chicken or fish instead of bread crumbs. Nuts also help to lower cholesterol. Eat them right out of the shell with no additives.

9. Açai – This berry has been in the news lately. These berries are rich in antioxidants and increases energy
allowing you to get more done and look better while doing it. You can get Acai juice and supplements in your health food store.

10. Yogurt – Fat free yogurt is best, but be aware of the amount of sugar in flavored yogurts. Yogurt contains calcium, Vitamin B, and protein. If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth. Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Your health is built on the foods that you eat. Incorporate these power packed foods into your daily diet and get a head start on the road to better nutrition and health.

Healthy Pizza Snack Recipe

Yield: 4 servings

2 whole wheat English muffins sliced in half
4 TBSP Marinara (tomato) sauce
1/2 cup (low fat) Mozzarella cheese or soy cheese
1/4 cup Mushrooms chopped
2 TBSP chopped green pepper
1 Tsp Dried oregano
1 Tsp chopped fresh Basil (or dried)
1 tsp garlic powder

Spread the marinara sauce on the four English muffin halves. Then sprinkle with cheese and the remaining ingredients. Place on a cookie sheet under a broiler until the cheese melts and gets a little brown on the edges. Serve warm.

Fall is definitely in the air, and pumpkins are everywhere these days. The taste of pumpkin, cinnamon and allspice make me think of autumn and cooler days.

I was in search of a good pumpkin cookie recipe and I came across this one at the Natural Papa blog. It’s wholesome and uses healthy, fresh ingredients. The smell when these cookies are in the oven will have the neighbors knocking on your door.

Ridiculously Good Pumpkin Spice Cookies

Preheat oven to 325°F

Ingredients (all organic, yes?):

* 1 cup cooked pumpkin (cut in half, scoop out seeds, place cut side down on baking sheet and bake at 350 until soft. Peel and mash or blend the pumpkin.)
* 1/2 cup coconut oil (or butter, or even olive oil)
* 3/4 cup unrefined sugar (or maple syrup or honey)
* Egg replacer equivalent for 2 eggs
* 2 cups whole wheat flour
* 2 tsp baking powder
* 1/4 tsp sea salt
* 1/4 tsp baking soda
* 1/2 tsp ground cinnamon
* 1/4 tsp ground cloves
* 1/2 cup chopped walnuts

Mix all of the ingredients together, adjust spices to your taste, and chill in the refrigerator for 1 hour. Drop by the spoonful onto greased cookie sheets and bake for 8 to 10 minutes.

Try substituting sweet potatoes or butternut squash (or any winter squash) for the pumpkin for a different taste, put them in muffin tins, or bake in a loaf pan.

Healthy snacks can help you to maintain a productive energy level, stick to your diet and keep your metabolism on an even keel. There is a myth that says between meal snacking is not good for you. Actually, eating good, healthy snacks in small quantities can be very good for you. Let’s take a look at the good things healthy snacks can do for you.

Having a good variety of healthy snack options available at home, at work and on the go helps to keep you from getting too hungry. When you go too many hours between meals your blood sugar drops and your metabolism begins to slow down. At your next opportunity to eat you may then feel the urge to over-eat because you are so hungry.

Giving your body a steady quantity of high-quality fuel helps to keep your blood sugar on a much more even keel, and it can keep you from over-eating.

You should always choose snacks that will support your healthy living goals. Make it a habit to factor snack
supplies in to your grocery shopping trips. When you are calculating your daily calories if you are on a weight
management routine, always remember to include a healthy snack and you will never be hungry and more likely to stick with your diet.

If you have a safe place to keep your snacks at work, be sure to keep a good supply on hand so that you will not be tempted to make unhealthy choices when you get hungry in the mid-afternoon. When we travel it’s not always easy to find healthy snack options. Roadside convenience stores are filled with chips and candies and sugary sodas, but you do not have to be at the mercy of these stores. Take the time to plan ahead and pack some convenient snacks in your travel bags. A great side benefit to this practice is that you can save money by not purchasing those expensive, unhealthy snacks.

Here are a few simple, healthy snack ideas that you can keep on hand:

• Cut-up vegetables (fat-free dressing for dip)
• Fresh fruit
• 1 oz. low-fat cheeze with whole/multi grain crackers
• Handful of mixed nuts
• Low-fat or fat-free yogurt sprinkled with Flax seed or fresh fruit

Eating healthy snacks in between your regular meals can be a good way to keep you on track with your weight loss or weight maintenance plan. They can rescue you from the temptation to satisfy those mid-afternoon munchies with sugary, salty or fattening snacks that you will surely regret later.

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Spiced Nuts
(Yields 12 Servings)

1 Egg white
1lb. Pecans (or Almonds or another nut of your choice)
1/4 tsp. Salt
1 tsp. Cold water
1/2 cup Sugar
1/2 tsp. Cinnamon

Beat egg white and water until frothy. Mix in pecans. In a small bowl, combine the sugar salt and cinnamon. Add to the pecans. Mix well. Butter the bottom of a 9×13 pan. Pour the nuts into the pan. Bake at 250 degrees for 1 hour.

For savory nuts you can substitute garlic powder or curry powder for the cinnamon and omit the sugar.

Update: Khaya Cookies are running an online special. You can purchase any three boxes of Khaya Cookies for $15. and the shipping is free when you use the code, “Quest” at checkout. You are then automatically entered to win any of the prizes at QuestforCapetown.com.

Let’s begin by my confessing that I am a cookie lover, but I am also a baker who’s famous in my circle of friends for my tasty cookie treats, so cookies are a product that I don’t normally purchase on my weekly grocery runs. I often admittedly get into a baking rut and make the same recipe over and over, which tends to bore my children. But then we tried some Khaya cookies, and got a taste for the exotic ingredients and the subtle flavors in these yummy cookies and now we will be expanding our cookie horizons to include these fabulous treats.

Khaya’s gourmet cookies are made from the freshest ingredients in the winelands of South Africa using indigenous ingredients with no preservatives, no additives and no trans fats.

The box holds the cookies, which are sealed in a plastic bag that has a re-sealable sticker just in case you don’t eat them all in one sitting.

But the thing that appeals to me is the company’s social mission. They are committed to using natural ingredients to make these cookies by hand. They hire previously unemployed local men and women and train them to become skilled bakers, but they also teach them life skills such as budgeting and debt management. So, while you are enjoying these delicious cookies you can be confident that you are helping to support people who are improving the lives of the members of their community.

Here are the five different flavors that I tried:

Orange & Chocolate Krunchi
These are one inch granola bar squares with bits of Belgian chocolate, orange zest and a light honey flavor. These cookies have a rich, dense texture from the granola. The honey also serves to soften the texture while it adds a distinctive flavor.

Cranberry Rooibos Shortbread
The bright, tart, sweet flavor of cranberry adds a spark of flavor to these shortbread squares. They also contain Rooibos, an herb indigenous to South Africa which is naturally rich in antioxidants and other health benefits. The Rooibos adds a subtle, earthy undertone to the flavor of the cookie, which also has a buttery, flaky, salty sweet flavor.

Grapeseed Shortbread
These cookies also come in 3/4″ tiny squares but they pack a delghtful flavor and texture. The currents are chopped fine and they add a surprising burst of flavor and texture to these buttery, light and crispy confections. The finish on these is a little grainy, which I suspect is from the grapeseed.

Granola Fruit Krunchi
These had the most exotic flavor to me. The combination of the dried apricots, and dates and honey gives it a rich, deep complex flavor. The texture is firm but not dry and they taste like a hearty, wholesome granola bar with an international flair.

Orange Rooibos Shortbread
These cookies come in small, 3/4″ squares. They have a classic shortbread texture–which is crispy and crunchy, but not at all dry. These buttery cookies have a nice light flavor which allows the fresh orangy-citrusy flavor to shine through. The salty-sweet component

While these healthy snack treats are made with all natural ingredients, they are not a low calorie snack. Each nutrition label clearly lists the allergens each product contains, and the fact that they are manufactured in a a factory that uses tree nuts and peanuts.

I liked all of the five flavors, but I must confess that the Orange Rooibos Shortbread was my hands-down favorite with the Orange & Chocolate Krunchi coming in at a close second. I would serve these with tea or at a festive event on a dessert tray. They would also make a delicious addition to a gift basket.

Khaya’s Cookies are available for $5.75 per 4.6 oz box at: Peet’s Coffee and Tea Stores, online at their web site: khayacookies.com and in a few retail locations, which you can find listings of on their web site.

I must confess that I have a teensy bit of an addiction to this simple little snack. How much easier can a snack be to prepare? Steam them, sprinkle with coarse sea salt and enjoy. They make a great, light appetizer, too, and they make a simple, lovely presentation.

Edamame is just green soybeans. They are grown in China and frozen. You can purchase them either in the pod, or out of the pod. For some reason, popping them out of the pod makes them fun to eat, but that’s just me.

Edamame

1 package frozen edamame pods

sea salt

Bring 3 cups of water to a boil in a medium saucepan. Add edamame pods and steam for 4-5 minutes. Drain and sprinkle with sea salt. Serve warm or chilled.

Here’s another easy, light and healthy snack recipe. You can eat them as they are, or use them as a base for mini-appetizers for entertaining. Try a sweet version as an alternative to these savory ones by substituting cinnamon, nutmeg and honey for the dried herbs.

Herb Seasoned Rice Cakes
Yield: 4 servings

24 Unsalted mini rice cakes
1/4 cup Softened cream cheese
1/4 cup low fat sour cream (or plain, low fat yogurt)
1 tsp minced onion
1/4 tsp dried tarragon leaves
1/4 tsp Dried rosemary leaves
1/4 ts Dried oregano leaves
1/4 tsp Garlic powder
1/8 ts Dried dill weed

Arrange the rice cakes on baking sheet. Mix remaining ingredients together and spread
them evenly on the rice cakes. Bake in a 350 degree oven for 3 to 5 minutes.

When kids come in the door after school the first thing they want to do is eat something. It’s been hours since lunch and they will need a new supply of energy to power them through the homework and after school activities.

With childhood obesity at epidemic levels, it’s clear that not all parents are providing healthy meal and snack options for their kids. The snacks that kids eat should be factored in to their overall caloric intake for the day, but snacks are important in keeping blood sugar levels even and energy levels steady.

Here are some basic tips for stocking your cabinets with healthy snack options for kids:

• avoid most pre-packaged food laden with lots of sugar, fat and salt

• always have a supply of fresh fruits and vegetables on hand

apple slices
bananas
grapes
melon slices

• fruit cups or canned fruit preserved in juice or light syrup (heavy syrup is a lot of added sugar)

• baby carrots, celery, and broccoli served with a low-fat dip (reduced fat ranch dressing works well)

• guacamole and rice cakes or baked pita chips

• low fat, low sugar yogurt served with graham crackers

• air-popped popcorn with no butter

• low fat, low salt pretzels

• low fat granola bars

Make sure that kids eat their afternoon snack as early as possible  so that they don’t impact the child’s appetite for dinner. Keep the calorie count low by controlling the portions so that it doesn’t end up counting as a meal.

Be mindful also of the additional calories in the beverages that they consume along with their snacks. Avoid sugary sodas and juices and encourage them to drink water, lowfat milk or 100% juices that don’t have added sugar.

If you keep a good variety of healthy snacks in the house you’ll be prepared when the hungry children are ready to eat.