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Quick and Easy Snacks

by Katie Frizzell

We’ve all heard the saying about eating three square meals a day, but what about snacks? Snacks are an important part of any healthy diet, as they can offer supplemental nutrition to anything missed during meals and most importantly, they hold us over between meals so that we don’t become ravenous. Hangry, anyone? The problem is, as a society, we are always on the go and often don’t have time for snacks that take too long to make. This can lead to unhealthy snack choices. Having a healthy snack already made or one that is super quick to throw together, makes healthy snacking so much easier. Check out these recipes for quick, easy, and healthy snacks.

Fruit Pizza

Yield Sauce makes 24 Servings | Serving size 1 rice cake w/ 2 Tbsp of sauce | 230cal per serving

Ingredients:

  • “Sauce”
    • 2 c plain yogurt
    • 2/3 c nut butter
    • 3 Tbsp honey
    • 1 tsp vanilla
  • Rice Cake, plain unflavored
  • Fruit toppings of choice

Directions:

  1. For sauce, mix all ingredients together. Makes enough for 8 pizzas; serving size is 2 Tbsp.
  2. To assemble pizza, put “sauce” on one rice cake then top with fruit of choice.

Tips:

  • Use any nut butter you want.
  • Make sure to get plain, unsweetened yogurt because you will sweeten it yourself in this recipe.

Fruit can be fresh, frozen, or canned – just make sure there’s no added sugar

Tropical Trail Mix

Yield 4 Servings | Serving Size ½ c | 363cal per serving

Ingredients:

  • 1/4 c mixed nuts
  • 1/4 c dried pineapple, roughly chopped
  • 1/4 c dried banana chips
  • 1/3 c dried mango, roughly chopped
  • 4 Tbsp semi sweet mini chocolate chips

Directions:

  1. Toss all ingredients together in a bowl.
  2. Separate out into serving sizes for a grab and go snack. Store in airtight containers.

Tips:

  • You can use any fruit, nuts, and chocolate you want, but it will change the calorie amount per serving.
  • I bought roasted salted nuts and my dried fruit came sweetened with cane sugar. If you buy dried fruit with no sugar added, it will alter the calorie amount per serving.
  • Separating it into serving sizes will prevent you from eating too much at a time.
  • I had to chop my pineapple and mango because they came in large pieces and I wanted them to be more bite sized.

 

Granola Bars

Yield 12 bars | Serving size 1 bar | 287cal per serving

Ingredients:

  • 2 1/2 c oats
  • 1/2 c coarsely chopped nuts of choice
  • 1/3 c honey
  • 4 Tbsp oil of choice
  • 1/4 c brown sugar
  • 1/4 tsp salt
  • 1 tsp vanilla
  • 3/4 c mix in of choice

Mix In Ideas: mini chocolate chips, coconut flakes, dried fruit, cereal, seeds

Directions:

  1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper.
  2. Spread the oats and nuts in an even layer on the baking sheet, then bake for 4 minutes. Stir and bake for another 4 minutes until toasted. Remove from oven.
  3. In a medium saucepan, combine the honey, oil, brown sugar, and salt over medium heat, stirring constantly, just until smooth. Do not let it come to a simmer or boil – this will alter the taste of the honey to be bitter. Immediately remove from the heat and stir in the vanilla extract.
  4. In a large bowl, combine the toasted oats and nuts with the honey mixture. Stir in any other mix-ins that won't melt like coconut or dried fruit. Let cool for 15 minutes before adding any chocolate chips.
  5. Line a 9 x 9 square pan with parchment paper or foil, then press the granola mixture firmly into the pan by placing a piece of parchment paper on top and pressing down or using a rubber spatula.
  6. Sprinkle extra mini chocolate chips or other mix-ins on top, if desired, and press them in.
  7. Cover and refrigerate for at least 1-2 hours, then let the bars sit on the counter for 10 minutes before cutting into 12 rectangles using a sharp knife.
  8. Store in an airtight container in the fridge or on the counter for up to 1 week or freeze for up to 2 months.

Tips:

  • Different nuts and mix-ins will alter the total calories per serving. The calories per serving is an estimate for this recipe.

I hope you will give some of these quick, easy and healthy snacks a try!

Stay Savvy,

Katie

 

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