Healthy Snacks

By Ashley Sorensen

2 Snacks That Take Some Effort

Banana Protein Muffins

Serves 12. Hands on time: 10 min. Total Time: 40.

Ingredients:

·        12 egg whites

·        2/3 C uncooked, old fashioned oatmeal

·        2/3 C high-fiber cereal (Think All-Bran, Grape Nuts or something Kashi)

·        2 fresh bananas

·        6 TBSP low-or no-sugar jam, any flavor

·        ¼ TSP vanilla extract

·        Dash of Cinnamon

·        1 TSP baking soda

·        1 TSP baking powder

·        2 TBSP honey

·        Olive oil or coconut oil cooking spray

·        1 oz raw, chopped pecans

·        Aluminum cupcake liners

Instructions: Preheat oven to 350 degrees. In a blender, mix everything but the cereal. Fold the cereal into the batter.

Line muffin tines with aluminum cupcake liners (this affects the consistency) and spray with cooking spray.

Pour the mixture evenly into the liners and top with chopped pecans. Bake for 30 minutes or until a toothpick inserted comes out clean.

Yogurt Bark

This is a “choose your own adventure” snack with a multitude of possible flavor combinations. These are the flavors I went with for “Minterest”.

Ingredients:

·        16 oz plain Greek yogurt

·        2 TBSP honey

·        1 TBSP cranberries

·        5 strawberries, chopped

·        1TBSP dark chocolate chips

Instructions: Mix yogurt and honey. Stir in the cranberries.

Line a baking tray with parchment paper. Pour yogurt mixture on top. Smooth until even. Spread the strawberries and chocolate chips evenly over the yogurt.

Allow to freeze 1-2 hours. Remove from freezer and use knife to break the bark into piece. Serve immediately.

Filling 100 Calorie Snacks

1. 2 Slices extra-lean ham + 2 TBSP light cream cheese

2. 2 TBSP light guacamole + 2 celery stalks, sliced

3. 4 cooked shrimp + 1 TBSP cocktail sauce

4. 1 oz goat cheese + ½ slice cucumber

5. 1 hard boiled egg + salt, pepper and paprika

6. ½ c cottage cheese + ¼ C blueberries

7. 1 sliced tomato + 1 oz mozzarella + salt, pepper and 1 TBSP balsamic

8. 1 slice turkey + 1 slice reduced-fat Swiss cheese

9. 1 C diced watermelon + 1 oz reduced-fat feta, = 1 TSP chopped mint

10. 3 almonds, chopped + 4 oz plain yogurt + a drizzle of honey

11. ½ C sliced peaches + 1 oz prosciutto

12. ½ C blueberries + ½ C strawberries + ½ C raspberries

13.  ½ C salsa + 1 C sliced jicama

14. 10 baby carrots + 4 oz Greek yogurt + 1 tsp ranch mix

15. 1 C sliced apples + 1 oz low-fat cheddar cheese.

Pre Workout Snacks

·        1 C dried fruit, of your choice

·        1 C fresh fruit, of your choice

·         Rice cakes with 1 TBSP nut butter, of your choice

·        1 Banana with almond butter

·        8 oz fruit or green smoothie

·        Whole grain cereal with 1 C almond milk

·        1 Fruit and nut bar such as Larabar

Post Workout Snacks

·        8 oz glass of chocolate milk (believe it or not!)

·        2 hard boiled eggs

·        Protein shake

·        4 oz low-fat cottage cheese with ¼ cup blueberries

·        Greek yogurt with berries of your choice

·        Peanut butter on wheat toast

·        2 oz Hummus with 15 baby carrots

·        1 oz low-fat cheddar cheese with 12 whole grain crackers

·        A handful of almonds