You can prepare he althy snacks that will replace the treats with suspect ingredients bought in stores, you can prepare yourself at home. It's not that hard - find out 16 recipes for crisps, nachos, french fries, crackers, tortillas or ice cream that will not harm your he alth!
In order to maintain full strength, we should eat 5 meals a day and avoid snacking like fire. However, as much as 90 percent. Poles admit to eating between meals. But it doesn't have to be a sin punishable by overweight and digestive problems. As long as you replace empty calories with valuable products. And there are many of them.
You can choose from natural, sweet and s alty snacks that will successfully replace chips and bars, and at the same time provide the body with many necessary nutrients. Preparinghe althy snacksin your own kitchen requires some willingness and time, but the taste and nutritional value of self-made delicacies compensate for the work put into them.
The Polish Society of Dietetics reminds us: A he althy snackis one that contains a lot of vitamins, minerals and other bioactive compounds that positively affect our he alth, but at the same time has a low energy value.
1. He althy snacks: crisps made of baked or dried vegetables and fruits
Dried carrot or beetroot crisps can be purchased at most major stores. For lovers of sweet taste, versions with apples and bananas are available. These types of crisps are prepared without the addition of fat, so they are much he althier than traditional crisps fried in unhe althy hydrogenated palm oil. They also have fewer calories - approx. 300 kcal / 100 g, and fried potato chips approx. 500 kcal / 100 g. Baked vegetable chips can also be prepared at home:
Ingredients:
- 500 g carrots
- 1 tablespoon olive oil
- a little s alt
- sweet and hot pepper
Preparation:Cut the carrot into thin slices, mix with olive oil and spices. Put them on a large baking tray lined with baking paper. Bake 40 minutes at 150 ° C, then 20 minutes at 170 ° C, until the vegetables are crispy.
2. He althy snacks: baked carrot, celery and parsley fries
Vegetable fries are a good alternative to classic onespotato fries fried in oil. They are he althier, less caloric and have a very interesting taste. It is better to use rapeseed oil than olive oil for baking as the baking temperature is high and the oil has a low smoke point (the temperature at which the fat starts to burn).
Ingredients:
- 4 carrots
- 1 celery
- 2 parsley
- 1 tablespoon rapeseed oil
- thyme
- a little s alt
Preparation:Cut vegetables into sticks, mix with oil and spices, put on a baking tray and bake at 200 ° C for about 30-40 minutes.
3. He althy snacks: raw vegetables, sliced into sticks + garlic, horseradish and tomato sauce
A platter of sliced carrots, peppers, cucumbers and celery, plus tasty vegetable dipping sauces are a great option for a light snack at a party or watching a movie.
Garlic sauce : mix a cup of natural yoghurt with the pressed garlic clove and Provencal herbs
Horseradish sauce : mix a cup of yogurt with 2 teaspoons of horseradish
Tomato sauce:Mix half a packet of tomato puree with basil, oregano, pepper and a clove of garlic pressed through the press.
4. He althy snacks: baked chickpeas
Chickpeas can be a perfect substitute for crisps or popcorn in the cinema. It is tasty, provides a lot of protein and fiber and can be eaten without remorse.
Ingredients:
- 250 g dry chickpeas
- 1 tablespoon rapeseed oil
- pinch of s alt
- spices, e.g. pepper, green czubrica
Preparation method:
Soak the chickpeas overnight, cook until tender, uncovered, in lightly s alted water (about 1.5 h). You can replace it with jarred or canned chickpeas. Drain the chickpeas, mix with the oil and spices. Place on a baking tray and bake for 30 minutes at 200 ° C.
5. He althy snacks: vegetable bread + hummus
Breads made of various vegetables are an alternative to traditional bread. They have much less carbohydrates than regular bread, which is important for people who have problems with blood sugar and carbohydrate metabolism and are slimming. Vegetable bread with hummus is a delicious snack for a meeting with friends.
Chleb
Ingredients:
- 7 medium eggs
- 1 full cup of grated vegetables (e.g. 1 zucchini and 2 carrots)
- half a cup of butter
- 1/3 cups coconut flour
- 1/3 cups of flax flour
- 1/4 glassespumpkin seeds
- 1 tablespoon of apple cider vinegar
- 1 teaspoon of baking soda, spices, e.g. basil
Preparation method:
Grate the vegetables on a fine grater, drain the juice well. In a bowl, beat the wet ingredients with a mixer until a loose, fluffy structure is obtained. Add dry ingredients, mix with a spoon, add vegetables and half of the pumpkin seeds. Mix thoroughly. Pour the mass into a 10x20 cm mold, sprinkle with the rest of the pumpkin seeds. Bake at 180ºC.
Hummus
Ingredients:
- 250 g of cooked chickpeas
- 1 teaspoon lemon juice
- 1 clove of garlic
- 5 tablespoons tahini paste
- pinch of s alt
- 1 tablespoon olive oil
Preparation method:
Mix the chickpeas with a dozen or so tablespoons of cooking water to make the paste smooth. Add lemon juice, garlic, pinch of s alt, tahini paste and olive oil. Mix until the ingredients are mixed.
6. He althy snacks: chia seed crackers
Sunflower, sesame andchia seed crackersprovide he althy fat and taste great. They are an excellent replacement for crackers available in the store - s alty and devoid of nutrients.
Ingredients:
- 1/2 cups of chia seeds
- 1/2 cups of sunflower seeds
- 1/2 cups of sesame
- 1/2 cups of almond flour
- 2 cloves of garlic, a pinch of s alt
- 1 glass of water, spices, e.g. kinek
Preparation method:
Mix the water, garlic and spices. Add the remaining ingredients to them. Wait a few minutes for the chia seeds to swell and the mass to thicken. Put the mass on a baking sheet covered with baking paper, spread evenly to a height of about 5 mm. Put in an oven preheated to 160 ° C for 20 minutes. Remove the tray, cut the cake into pieces and bake for another 40 minutes. Allow to cool, store in a closed container.
Calculate your daily caloric requirement
7. He althy snacks: homemade nachos
Nachos prepared at home are not much less caloric than a snack bought in a store, but certainly he althier, because we control what we add to them, and also cheaper.
Ingredients:
- 1 cup of cornstarch
- 1/2 cups of wheat flour
- 200 ml hot water
- a teaspoon of sweet and hot pepper, oregano, garlic, a pinch of s alt
Preparation method:
Mix the flour and spices in a bowl with half of the hot water. Knead the dough by addinggradually water until a compact mass is obtained. Transfer the dough to the counter, roll out the dough very thinly so that the nachos are crispy after baking. Cut into triangles. Place on a baking tray and bake for 8 minutes at 200 ° C with fan.
8. He althy snacks: millet muffins
Savory muffins are great as a lunch or lunch at school and work instead of a sandwich.
Ingredients:
- 200 g of boiled millet
- 280 g mushrooms
- cup of teff flakes
- 1-2 handfuls of fresh spinach
- 4 tablespoons of linseed
- 6 cloves of garlic,
- olives,
- favorite herbs and spices
Preparation method:
Grind the flaxseeds. Peel and chop garlic and mushrooms. Place all ingredients in a bowl and blend, but not too finely. Put the mixture in muffin molds, put the olive on top and bake at 200 ° C.
See the gallery of 9 photosThis will be useful to you
Simple snacks you can eat when you feel hungry:
- raisins- dried grapes satisfy the appetite for sweets, and at the same time strengthen bones and prevent osteoporosis (they contain a lot of calcium). In addition, they help reduce cholesterol. If you have digestive problems, you're constipated, eat raisins. Do not overdo it with the amount, because they are calorific - 298 kcal / 100 g.
- sunflower seeds- these inconspicuous seeds are a valuable source of protein and heart-he althy fats. Eating sunflower seeds lowers cholesterol. They are recommended for stressed people: they contain magnesium, which stabilizes the nervous system and facilitates concentration. Zinc and vitamin E in sunflower have a beneficial effect on the skin. Note: the seeds are high in calories (523 kcal / 100 g), so you should stop at a small handful.
- yoghurt- choose the natural ones instead of fruit ones, they are less caloric. Check if they contain probiotic bacteria - thanks to them you will improve the body's immunity. Avoid yoghurts that have a long inventory of ingredients. There should only be milk and strains of bacteria. Often there are also thickeners, dyes, etc.
- apples- are especially recommended for people on a slimming diet, because they have a lot of fiber, which makes you feel full and also improves digestion. But don't overdo it - a medium-sized apple (150 g) is about 70 kcal. They also contain calcium and silicon, which have an excellent effect on hair and nails. Apples are recommended to smokers because they help eliminate toxins from the body. It is important to eat these fruitsskin.
- carrot- Crunch it if you want to improve skin tone - Eating carrots on a regular basis gives your skin a slightly tanned shade. It is a rich source of beta-carotene, which has anti-cancer properties, and when converted into vitamin A, it has a positive effect on eyesight. Carrots have a great effect on the stomach, help with constipation, and relieve flatulence. It can be crunched whole or grated on a coarse grater
Polish Dietetics Society explains:Nuts - almonds, walnuts, hazelnuts, pecans, pistachios - a very good idea for a he althy snack, but they should not be eaten by too many people on a reducing diet, i.e. on a slimming diet. Nuts are rich in vitamins and minerals, as well as he althy fats, but at the same time provide a significant amount of calories.
9. He althy snacks: tortillas in lettuce
These tortillas can be prepared with any of your favorite stuffing, such as chicken, red beans, corn and tomato. Instead of a store-bought tortilla cake with a suspiciously long expiry date, it is worth using iceberg lettuce leaves in which the stuffing is wrapped and obtained a dish, e.g. for a light dinner or a snack at work instead of a sandwich.
10. He althy snacks: buckwheat pancakes
Buckwheat pancakes are prepared using yeast, which requires a bit more time, but their taste and delicate texture compensate for the effort. Pancakes can be eaten sweet, e.g. with jam or peanut butter, or dry, e.g. with spinach, sun-dried tomatoes and salmon.
Ingredients:
- 100 g spelled flour
- 100 g buckwheat flour
- 1 teaspoon dried yeast
- 1 egg
- 1/4 teaspoons of s alt
- 1/2 teaspoons of sugar
- 120 ml warm milk
Preparation method:
Put the flour, yeast and sugar in a bowl. Slowly pour in the warm milk, stir for a while until the ingredients are combined. Cover with a cloth and set aside for an hour in a warm place. After this time, fry the pancakes (1 serving from 1 tablespoon) in a hot pan, greased with coconut oil on both sides until golden brown.
11. He althy snacks: muesli bars
Homemade bars are much he althier than those made in the shop, which only pretend to be a he althy snack. The homemade bar is delicious, filling and does not contain refined sugar. Perfect as a snack for lunch or afternoon tea.
Ingredients:
- 1 cup of buckwheat flakes
- 2 tablespoons almonds
- 2 tablespoons of linseed
- half a cup of sunflower seeds
- 10soaked dates
- 5 prunes
- 2 tablespoons coconut oil
- spoons of peanut butter
- 1-2 tablespoons of honey
Preparation method:
Chop the almonds, dates and plums. Mix all ingredients thoroughly until they stick together well. Put the mass on a baking sheet covered with baking paper, knead it well and smooth it with a spoon. Bake at 160 ° C for about 20 minutes, until the mixture is golden brown. Cut into bars after cooling.
12. He althy snacks: date pralines
They are a he althy alternative to shop cookies. They are a great sweet addition to your morning coffee.
Ingredients:
- 100 g soaked dates
- 100 g hazelnuts
- 5 tablespoons of peanut butter
Preparation method:
Grind the nuts into flour. Add the dates and peanut butter. Blend. Shape into balls by hand and put in the fridge. Serve chilled.
13. He althy snacks: Oatmeal cookies
Oat cakes with amaranth not only taste good, but also provide iron and calcium. This is a he althy sweet snack.
Ingredients:
- 1 cup of expanded amaranth
- 3/4 cups of oatmeal
- 5 tablespoons oat flour
- 2 heaped tablespoons of coconut oil
- 1/2 cups mixed dried fruit
- 2 tablespoons chopped walnuts
- 2 tablespoons of sunflower seeds
- 4 tablespoons of honey
- pinch of baking powder
Preparation method:
Melt the coconut oil over low heat, let it cool down a little. Rub all ingredients into a homogeneous mass. Place walnut-sized pieces of dough on the baking tray and flatten them slightly. Bake for 25-30 minutes at 160 ° C.
14. He althy snacks: cookies with poppy seeds and sesame seeds
This is another proposal of he althy sweets that provide not empty calories, but fiber,B vitamins ,magnesium ,ironandzinc .
Ingredients:
- 1/2 cups of spelled flour
- 200 g oatmeal
- 3 eggs
- 3 tablespoons of honey
- 1 tablespoon coconut oil
- 50 g sesame
- 3 tablespoons of poppy seeds
- 1 teaspoon baking powder
Preparation method:
Sift the flour, add the remaining ingredients, and beat with a mixer until a smooth dough. Form balls, place on a baking sheet lined with baking paper and flatten slightly. Bake for 10 minutes at 170 ° C. Cool down. Store tightlyclosed container.
15. He althy snacks: flourless carrot cake
Carrot cake can be easily prepared in a dietary version without flour and lots of oil. It's a sweet, spicy pleasure that works best as a snack for a winter afternoon tea.
Ingredients:
- 0.5 kg of finely grated carrots
- 150 g flour, ground oatmeal
- 4 eggs
- pinch of s alt
- 2 tablespoons rapeseed oil
- 2 tablespoons of stevia
- a teaspoon of baking powder
- a teaspoon of cinnamon and ginger
- 4-5 tablespoons dried fruit
Preparation method:
Grate the carrots on very fine meshes. Grind the oatmeal, chop the dried fruit. Separate the egg whites from the yolks, and then beat the whites with a pinch of s alt to a stiff foam. Pour in the yolks and blend. Add the grated carrot to the finished mass and mix gently. Add oil gradually. Then add baking powder and spices and mix at low speed. Add dried fruit. Pour the dough into the mold and put it in the preheated oven. Bake for an hour at 180 ° C.
16. He althy snacks: homemade ice cream
Ice cream can be prepared in many combinations, depending on your favorite flavors. The lack of added sugar and chemical improvers should encourage you to make ice cream yourself.
Cream ice cream
Bananas cut into slices about 1 cm thick and put in the freezer (on a tray or in a bag). On the second day, blend the bananas at high speed.
Strawberry ice cream
Blend strawberries (300 g) with Greek yoghurt (400 g) and add a tablespoon of honey. Freeze 1.5 hours.
Chocolate ice cream with cinnamon
700g yogurt mix with 4 tablespoons cocoa and add half a teaspoon of cinnamon. Blend and freeze for 1.5 h.
About the author
Aleksandra Żyłowska-Mharrab, dietician Food technologist, dietitian, educator. A graduate of Biotechnology at the Gdańsk University of Technology and Nutritional Services at the Maritime University. A supporter of simple, he althy cuisine and conscious choices in everyday nutrition. My main interests include building permanent changes in eating habits and individually composing a diet according to the body's needs. Because the same thing is not he althy for everyone! I believe that nutritional education is very important, both for children and adults. I focus my activities on spreading knowledge about nutrition, analyze new research results, and make my own conclusions. I adhere to the principle that a diet is a lifestyle, not strict adherence to meals on a sheet of paper. In he althy andconscious eating is always a place for delicious pleasures.
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