Snacking done right!
A Snack is a small meal eaten between regular meals. As we go about our daily charged up schedules, regular meals take a back seat and we replace them with mindless noshing through out the day or snacking done wrong. This can pose a dietary disaster and dire consequences of unhealthy food choices. Done right, snacking can furnish essential nutrients missed at meals.
Eating regularly scheduled meals is fundamental to healthy eating. This helps avoid energy slumps and food cravings for empty calories. Snacking can be a satisfying way to maintain a steady flow of energy and boost essential nutrients we need to be our best at work or play.
Keep hunger in check by not going for more than four to six hours without food. Planned snacks fit right in here. For a healthy snack start with nutritious food choices; build a healthy snack by starting with a lean protein choice including low fat dairy; add a fruit and/or a whole grain. Here are some ideas:
· Cereal with fruit and low-fat milk
· Non-fat yogurt and fruit
· Vegetables and peanut butter
· Whole wheat crackers with string cheese & fruit
· Hummus roll ups (my recipe)*
Prepare snacks ahead and have therm handy when hunger calls! Purposeful and timely nutrient rich snacks can be vital to a healthy eating pattern. Do snacks right to help fuel a healthy and energetic lifestyle.
Makes 2 cups
2 cups chickpeas or 19 oz. can rinse and drain
3 tablespoons tahini or peanut butter
1tablespoon sesame oil
1 garlic clove, coarsely chopped
3 tablespoons lemon juice
1/4-cup extra virgin olive oil
1/2-teaspoon salt and 1/4 teaspoon freshly ground pepper
2 tablespoons fresh parsley, chopped for garnish
Mix all ingredients in a food processor or blender, thin with a little more oil or water if necessary. Make about 1 hour ahead to let flavors meld. Garnish with parsley. Serve at room temperature with veggies and pita chips or make sandwich and cut into snack size.