When we’re spending more time at home, suddenly we find ourselves in the kitchen grabbing a snack that we don’t really need. Usually, we end up grabbing the processed stuff that is in sight – the chips/crackers, kids’ cookies, those chocolate covered almonds, etc.
We KNOW it’s not a great habit.
In those moments, yeah we may be a bit hungry, but realistically it’s often more a craving (from having things available and plain view) versus actual hunger.
And we know that if we keep grabbing these not-so-healthy snacks, even if its tiny amounts, the pounds will add on.
WHAT CAN WE DO TO AVOID GAINING WEIGHT, AND EVEN HELP US LOSE WEIGHT?
It’s important to:
1) Avoid mindless snacking (grabbing a handful of something while standing up just because we walked into the kitchen; I’m totally guilty of this at times), and
2) Make all meals – snacks included – as healthy as possible. A small snack once a day is not a terrible thing; we can use snacks in our favor to have a slightly smaller plate at our next meal. But in order for the snack to work in our favor, it should contain FIBER, HEALTHY FATS and PROTEIN (and no processed junk) to keep blood sugar balanced.
They should be made from real foods and contain no added sugar.
With that in mind, I wanted to offer today 3 EASY snacks to satisfy your mid-afternoon sweet craving.
These snacks are healthy yet satisfying and will keep your blood sugar balanced, which supports weight loss. They’re also HIGH-PROTEIN, VEGAN and relatively LOW-CARB. Lastly, they’re super easy (require minimal to no prep) and are totally family/kid-friendly. What’s not to love?
1. CHIA PUDDING (my favorite) – and you can make different variations, i’ll share my 2 favorite basic recipes. Read more about benefits and extra recipes HERE.
2. HOMEMADE TRAIL MIX (the store-bought versions are almost always packed with sugar, sodium and processed oils, even when marketed as healthy)
3. APPLE OR PEAR WITH ALMOND BUTTER + sprinkle of hemp seeds or ground flaxseeds
RECIPES
Almond Chia Pudding
Ingredients:
¼ cup chia seeds
1 cup unsweetened almond milk
¼ teaspoon pure vanilla extract (optional)
¼ - ½ teaspoon cinnamon + a sprinkle of pumpkin pie spice
Optional: 1 -2 teaspoon(s) maple syrup or coconut sugar and/or pinch of stevia or monk fruit (to taste)
Toppings: 1 tablespoon slivered almonds + 1 tablespoon almond butter (+ option to add a bit of fruit)
Instructions:
1. Mix ¼ cup chia seeds with 1 cup almond milk, vanilla, spices & sweetener of choice. Stir well for a few minutes and refrigerate overnight (or min 1 hour).
2. When ready, stir well to make sure chia seeds are evenly distributed. Add additional water or milk if needed and stir again, allowing chia seeds to soak up additional milk. Taste and adjust as needed.
3. When ready to eat, serve 1/2 the chia pudding in a small bowl and top off with almonds, almond butter and fruit (if desired). Enjoy (and save the other 1/2 for later or serve for someone else)!
Coconut Chia Pudding
Ingredients:
¼ cup chia seeds
1 cup unsweetened coconut milk (or do 1/2 water, 1/2 coconut milk) + extra liquid as needed
Sprinkle of cinnamon and/or pumpkin pie spice
Optional: 1 -2 teaspoon(s) maple syrup or coconut sugar and/or pinch of stevia or monk fruit (sweeten to taste). i also love to add a drop or 2 of vanilla extract
1 tablespoon shredded coconut (+ more for topping)
Toppings (optional): blueberries and/or goji berries and extra coconut. For an extra crunch, add 1 tablespoon of your favorite nuts/seeds
Instructions:
1. Mix ¼ cup chia seeds with 1 cup coconut milk, spices & sweetener of choice. Stir well for a few minutes and refrigerate overnight (or min 1 hour).
2. When ready, stir well to make sure chia seeds are evenly distributed. Add additional water or milk if needed and stir again, allowing chia seeds to soak up additional liquid. Taste and adjust as needed. Add shredded coconut and mix.
3. When ready to eat, serve 1/2 the chia pudding in a small bowl and top off with the extra coconut flakes and berries (if desire). Enjoy (and save remaining chia pudding for later, or serve for someone else)!
Easy Trail Mix
Ingredients (serves 1):
10 raw walnuts or pecans (approx.)
10 raw cashews or almonds (approx.)
1 rounded tablespoon raw pepitas (pumpkin seeds) or sunflower seeds
1 rounded tablespoon coconut flakes (organic & unsweetened)
dried berry variation: 1 to 1½ tablespoons raw goji berries or dried cranberries, cherries or raisins (organic & unsweetened) or mixture of the above
cacao variation: 1 to 1½ tablespoons raw cacao nibs (or carob chips) + ½ tablespoon extra coconut
Instructions: Mix together and enjoy! You can also use it as a topping for your chia pudding or coconut yogurt for a more filling snack or healthy breakfast.
NOTES:
1. I offer 2 variations, one with dried berries one with cacao; try both and see which you like most. or you can even mix them if you’d like.
2. I suggest to multiply this recipe by 5-6 and store in a glass mason jar that you keep on the counter and just take a handful when you need it, place on a plate or napkin and enjoy (eating it slowly!).
Apple or Pear with Nut Butter + Seeds
Ingredients:
1 small green apple or pear, cored and sliced
1 ½ to 2 tablespoons almond butter (or nut butter of choice) *alternatively, just use raw nuts
½ tablespoon hemp seeds or ground flaxseeds
Instructions:
1. Core and slice the fruit. Serve on a plate, sprinkle the seeds on top and serve with your nut butter of choice. Note: I sometimes also add a sprinkle of ground cinnamon which helps lower blood sugar.
The most important thing is to have these healthy options on-hand ALWAYS to avoid grabbing the unhealthy snacks. Leave fresh fruit on your counter, homemade trail mix in mason jars, and chia pudding in the fridge (note: it lasts 3-4 days, so aim to eat when fresh and make a new batch every few days). TOSS the junk and HIDE the kids’ snacks.
Lastly, remember that every meal, no matter how small, should be eaten consciously on a plate while sitting down. It makes a huge difference, trust me.
FOR MORE of: my favorite snacks, go HERE; healthier swaps to your favorite snacks (and recipes), go HERE; ideas of snacks to buy, go HERE.
Lastly, please SHARE & COMMENT below: Did you find this helpful? What are your favorite healthy snacks (that are easy and require minimal prep)?
Hopefully I’ve inspired you to keep the cookies out of sight, the fruit and nuts easily accessible, and to eat your snack consciously and guilt-free.