Top 16 Whole & Healthy Snack Options
That will leave you feeling nourished and satisfied!
All of the suggestions for snacks I have included here (for the most part) have under 5 ingredients and really fast to make.
They are fresh, nutrient dense and cover all food groups from protein, fruits, vegetables, whole grains and dairy… as well as the essential probiotics!!! Enjoy these snacks on their own or in combination with each other. For you or for your kids and family. Any one of any age will enjoy these snacks. If you need more information on any of these snack: contact me
Vegan Banana Chocolate Muffins
These muffins are filled with banana, flax meal (ground flaxseed), whole grains, apple sauce, dark chocolate and moringa!! These muffins are a superfood snack that is always a loved one for the kids and parents alike because all the nutrients are hidden by the delicious chocolate chips & cocoa. Any ingredient you do not have however, put it on your grocery list to get (as we use often in our WAHK) and leave it out for now or substitute it.
To Make:
Use one bowl and muffin liners to avoid dishes. Use what you have in your cupboards. If you don’t have some of the added ingredients like moringa, flax etc dont use it! They are there for added nutrition not to complicate the recipe Recipe Found Here
Nutrients:
See Moringa chart listed in this recipe. Flax seed nutritional benefits.
Nutrients:
According to Web MD Chia is an edible seed that comes from the desert plant Salvia hispanica, grown in Mexico dating back to Mayan and Aztec cultures. “Chia” means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster. That makes sense, as chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium.
Chia Superfood Pudding Parfait
This delectable snack is perfect to make ahead of time and have in a hurry. Its also devoured by kids and anyone looking to satisfy a sweet tooth. Chia is a seed, then when added to liquid becomes more like a pudding/jelly. Its tasteless, absorbs the flavor of what you put into it and we absolutely love it. You can find it at any grocery store generally in the baking or health food aisle, at walmart or costco. They are also on sale often as they don’t have a long shelf life. We also put it in all our shakes, in oatmeal, on salads or on anything we can think of.
To Make:
All You need is your milk of choice, sweetener of choice, chia seeds and fruit/toppings of choice. Recipe Here
Edamame
We do not eat soy in our diet, except for these natural, protein packed and organic beauties.
To Make:
I buy them in the frozen section and prepare them by boiling water in the kettle and pouring water over frozen edamame twice. I sprinkle salt and eat them just like that. If serving for adults I add minced garlic to a pan with oil, and let those dethawed edamame cook in the garlic oil for 2 minutes and its done. Soooo delicious these snacks are. They can also be an appetizer to any meal. They also can be eaten when room temperature for an easy grab and go snack option.
Nutrients:
They are a complete protein and calcium, vitamin C, and other key nutrients.There are also organic options. I buy them frozen and in the pod so we have to suck the beans out with our teeth! Adds to the fun. Even Ella loves it.
Candied Roasted Vegetables
I make roasted vegetables a few times a week, and every time I do I double the amount I need for dinner so we have some for the next day. I warm them up in a fry pan and take on the run to eat luke-warm.
To Make:
My favorite vegetables to roast are sweet potatoes, carrots, parsnip, cauliflower, broccoli, potatoes, beets. Add avocado, grapeseed or olive oil, and sea salt. Bake for 30-40 minutes and they are done. Recipe Found Here
Roasted Chickpeas
We love love love these in my home. My family says these taste like french fries!! They take 2 minutes to prep, and 35 minutes in the oven, until they are crispy and delicious. There are many flavors to try and they are delicious on their own or in many dishes.
To Make:
All you need is cooked or canned chickpeas, olive oil, salt and spices of choice. Recipe Found Here
Nutrients:
Chickpeas are also called Garbanzo beans and they are aplant-based protein and also contain fiber, iron, zinc, phosphorus, B vitamins and more.
Steamed Vegetables
with Coconut Oil & Sea Salt!
Most would not guess steamed vegetables to be a snack to be enjoyed, but believe you me, when done correctly its delicious and nutritious.
To Make:
Cut vegetables of choice into even pieces. I love broccoli, carrots, cauliflower and green snap peas (although I eat these raw most times). I add vegetables to a steamer. Either a steamer machine or a pot steamer like you see in the picture. If you have neither, fill a pot with water that rests just below the vegetables. Let steam / cook for 5-7 minutes. You want them soft and a fork to go through but not wilted. Rinse with cold water, and immediately add 1 tbsp coconut oil and 1 tsp Himalayan pink salt (or sea salt). Mix all together and enjoy. These are delicious hot, or warmed in pan, or even cold. They work as a snack in afternoon or side dish to many meals.
Seaweed Snacks
I clearly do not make these, but I do buy them and we do love them. Ella can eat an entire container and they are an easy go to snack. If you think you don’t like seaweed, you can buy a single pack at the health food store just to try. We think they taste like sesame more than seaweed. Sometimes we also cook sticky rice and Ella will make her own “sushi” by adding a small amount of rice and avocado inside a seaweed wrap and rolling it up. She has so much fun with this! Sometimes for ourse I had a dash of spicy mayo in there 🙂
To Buy:
Costco, health food store, ethnic aisle of most grocery stores. If your grocery store does not have them, ask them to bring them to the store. And specify organic preferred and having only ingredient you can pronounce on label, like seaweed and sesame oil and salt. Our Favorite brand is: SeaSnax or Gimme Seaweed
Nutrients:
Roasted Seaweed is also called Nori. It is high in iodine, B12, potassium, fibre and also protein, calcium, vitamin c and magnesium.
To Make:
Serve with Kefir Vanilla Bean. Remember that a serving size is about 1/4 cup to 1/2 cup. And the Kefir has added probiotics and protein that is good for your good gut bacteria ” the good buddies”.
Straight-Up Cereal (with Kefir)
We don’t eat cereal in the mornings as we believe in whole meals with 20-30grams of protein within 1 hour of waking helps increase health and feeling satisfied all throughout the day. (I repeat do not feed (especially) the sugary kinds of cereal to your kids or yourself in the morning. Its one of the worst ways to start the day)
When we do eat cereal, its for a snack midday! And we generally only buy 2 kinds of cereal. You can see them in the picture. Our Fav’s are Kashi Go Lean Very Berry and Jordans Morning Crisp Berries or Jordans Bursting with Nuts. These go on sale VERY often as there are no preservatives. So what may look like an expensive box of cereal, becomes quite average when on sale so often. I buy many boxes when it is on sale to save in the long run.
Zucchini Muffins
You do not, I repeat do not taste the zucchini in these even though there is close to 2 cups! They are strictly there for nutritional value.
To Make:
All you need is oats, apple sauce (or yogurt), zucchini, flax meal (or eggs), and staple baking ingredients. It can all be mixed up in one bowl. Ella loves to help me make these. I bake them directly into baking tin, just make sure you oil them up first. Recipe Found Here
Nutrients:
One medium zucchini has over 50 percent of your daily vitamin C needs. They also contain antioxidants, potassium, B vitamins and helps to aid in digestion.
Hummus & Crackers
I often make my own hummus as I find it is far cheaper in the long run and we eat it so often and on so many things (like on pizza instead of tomato sauce! or thinned with lemon and olive oil for a salad dressing!) that its worth the effort. But you could buy it, and if you do, I recommend getting it from costco or the sabra brand from most stores. When I am in for a real treat, I buy Sunflower Kitchen Hummus- curry lentil with spicy cilantro chutney- it is my fav beyond fav hummus!!!
Make it:
I always soak and sprout my chickpeas, but you can also use canned chickpeas. I also use tahini, lemon, maple syrup, oil, salt, garlic. I also make it pink using beets! Beet hummus is our family favorite! Serve hummus along side vegetables of your choice, crackers, naan, on pizza, in wraps, on sandwiches. Recipe Found Here.
Veggie Chips / Popcorn
In a hurry, want something crunchy? Veggie chips/straws are where its at. These are a staple in our home. They are so easy to take on the run (along with apples and bananas) to have as a snack on hand. We love the plain sea salt or rosemary from Garden Veggie. I find them every where from metro, to walmart, to costco to health food stores. Clearly they are not “vegetables” nor are they particularly nutritious, but, they are delicious, more nutritious then other “chip” like things and the kids love them. They are great to dip in hummus too!
Popcorn is also a regular go-to in our home! I would prefer to buy the kernals and add 1/3 cup to a large pot with a lid that has butter or olive oil or coconut oil at the bottom (about 1 tbsp). I then sprinkle a generous amount of sea salt, close the lid and wait for it to pop. The second it pops I shake the pot back and forth until it stops popping. About 3 minutes. This is great for movie nights too!! :)))
Fermented Sauerkraut
Make Your own my friends. Putting in 20-30 minutes of work gets you a few weeks of sauerkraut and trillions of probiotics with every meal. Its honestly the best snack ever for digestion and gut health. But please make it, so its fermented. All you need is a tablespoon or so of sauerkraut to serve your body good and as soon as you have it you will feel satisfied! Trust me! Buying sauerkraut from those jars at the store (which are often pickled not fermented) are not the same at all. Do you want to heal your gut and help your digestion out? Ferment & Eat sauerkraut!!!! Eat it on its own, along side a meal/snack or add to veggie burgers or hot dogs of choice.
To Make:
Watch this video. I am not a professional, but this lady tells you everything you need to know. I like to let mine ferment for about 3 weeks. If you have any questions, just ask me.
Nutrients:
Several studies on sprouted grains have found that sprouting can increase key nutrients such as B vitamins, vitamin C, folate, fiber, and certain amino acids. It also makes bread easier to digest and allows your body to extract all its nutrients. Here are the nutrients for Hemp hearts and Flax seed.
Sprouted Bread with Almond Butter, Hemp Hearts & Bananas
We use a deliciously scrumptious Sprouted Bread. We either buy Sprouted Mill or Silver Hills. I find both at my local Metro, Superstore, Walmart or even Costco. They are more expensive then normal bread, but again because of no preservatives I can often find them on sale and even up to 30% off. It is the only type of bread we buy. It actually gives your body life, vitamins, minerals and energy as opposed to white bread or plain whole wheat that turns to sugar in the body. We also love adding Almond butter, ground flaxseed and hemp hearts (which are totally optional but adds great protein!!!). All of which I find at costco. I always buy in bulk as I try to use flax and hemp in every meal that I can. I also add sliced bananas and a bit of honey. You can even use a cookie cutter to cut it out so its a fun design for the kids.
Make it:
Toast bread, add coconut oil (optional but delicious), almond butter, flaxmeal and hemp hearts (if using), sliced bananas and drizzle honey on top. I generally leave mine open faced and do a full sandwich for my hubby.
Sliced Garlic Zucchini
To Make:
I add olive oil to pan, I slice 3/4 of a large zucchini using veggie peeler and add to pan. I then put a whole garlic clove on my fork and use my fork with garlic on it to move the zucchini around until all perfectly cooked, about 3 minutes. I then slice the rest of the zucchini and move it around until it is also nice and soft for another 2 minutes or so. The garlic flavor seeps into the zucchini most deliciously.
Notes:
If you feel like your fruit or berries will go bad, lay them on a baking tray, not touching and freeze them. Once they are frozen you can throw them in a big freezer bag and use them in smoothies. Which is also, by the way, another amazing snack!!!
Berries, Fruit, Melon
Never forget the healing power of the food that nature gave us. A bowl of fresh fruit, berries or melon is often our #1 go to. It gives us everything from vitamins, minerals, antioxidants, nourishment and when they are in season (like now!) they melt in your mouth and are so fabulous. Our favorites are wild blueberries, strawberries, papaya, watermelon, cantaloupe, raspberries, pineapple, bananas and apples.
I also sprinkle some flax meal to up the fiber content because yes, fiber is still our best friend.
To Make:
Give all fruit and berries a wash. I soak them in water and 1 tsp apple cider vinegar to release any impurities. We try to buy organic, but we don’t always have the ability to. So when in doubt, wash them real good. I store them in the fridge and we can pop them in our mouths and eat as we go. I also pre cut up at least half my melon, and wrap the other half in plastic wrap, so that those are easy to grab and go as well.
Nature’s Sparkle Smoothie
This smoothie is jam packed with nutrition. If you do not have some of the ingredients like spirulina or flaxmeal or chia seeds (which are found at any health food store and often in health aisle of most grocery stores now), leave them out, but they are so nutrient rich that I highly recommend having them in your Kitchen
To Make:
INGREDIENTS
- Use 2 cups coconut water or coconut milk or other milk substitute (unsweetened) – or use cold water
- 2 cups kale or spinach
- 1 1/2 cups frozen wild blueberries
- 1 fresh or frozen banana
- 1/8 teaspoon cinnamon
- 1 tbsp flaxmeal
- 1 tbsp chia seed
- 1 tsp spirulina
INSTRUCTIONS
- Place all the ingredients in blender.
- Blend until smooth (about 1 minute)
Nutrition notes:
I recommend using WILD frozen blueberries. New studies make it clear that we can freeze blueberries without doing damage to their delicate anthocyanin antioxidants. Berries, in general, are considered low in terms of their glycemic index (GI). A recent study that included blueberries as a low-GI fruit has found that blueberries, along with other berries, clearly have a favorable impact on blood sugar regulation. This means you will not crash after this smoothie, and feel fuller longer.
