Healthy Snacking

By Lori Powell
For One or Two Bites, a blog for singles and couples

Yes, there is such a thing…and I’m about to try a new kind of eating. Instead of three meals, I’m going to snack my way through the day eating seven or eight little meals. Sounds pretty good, eh?

If I got you excited, simmer down because it’s not utopia; remember, you just can’t just eat anything you want. Those snacks have to be power-packed with nutrients – they’re basically smaller bites of the three larger, healthier meals a day.

I did a trial run the other day. Okay, I know it was just one day and you can do just about anything if it’s only for one day (or as research tells us, even two or four days).

If you are skeptical, count me in! However, I do know that I feel better when I eat smaller bites of food throughout the day instead of eating three biggies where a nap should quickly follow each. Those were the days – remember kindergarten when that kind of thing was not only legal, it was encouraged? The lethargic feeling doesn’t occur when I do the wee bites method.

Here’s a small arsenal of ideas for when you need a snacking fix.

• Super Green Smoothie: Blend celery, kale or spinach, cucumber, tangerine juice, frozen mango or pineapple chunks and mint for a pick me up!
• Mediterranean Smashed Bean Dip: Mash together drained and rinsed canned beans with extra virgin olive oil, finely grated Parmesan cheese, chopped fresh herbs, a touch of sea salt (canned beans already have a bit of salt, so taste first before adding) and lots of freshly ground black pepper or hot pepper flakes. It’s like a chunky hummus with no electricity involved.
• Spiced Air-Popped Popcorn: Toss popcorn with a little oil, then toss with the seasonings. The oil acts as the glue to adhere the flavoring ingredients to the popcorn. Using an oil mister works well. Try these combinations:
  • Extra virgin olive oil, grated Parmesan cheese and a touch of smoked paprika
  • Dark sesame oil, sliced scallion greens and toasted sesame seeds
  • Olive oil, chili powder and finely grated Cheddar cheese
  • Extra virgin olive oil, finely chopped fresh rosemary, grated Parmesan cheese and hot pepper flakes
• Avocado Dip or Spread: Mash avocado with chopped fresh cilantro, fresh lime juice and garlic.
• Olive Cream Cheese Dip or Spread: Mix low fat cream cheese with chopped pitted green olives, a touch of the olive juice, some fresh lemon juice and if you want some crunch, some chopped toasted pumpkin seeds or pistachios. Use as a dip for celery or as a spread for whole grain bread.
• Toasted Rosemary Walnuts (or Pecans): Toss nuts with olive oil, chopped fresh rosemary and fresh minced garlic; roast nuts until golden and garlic is fragrant.
• Spiced Tamari Almonds: Toss almonds with some canola oil and tamari and roast.
• Honeyed Ricotta: So simple I feel foolish…mix part skim ricotta with some organic honey and black pepper…try it, you’ll like it!

I could keep going, but you get the point. Most of the stuff is already in your pantry, so get snacking the healthy way, with minimal fuss.

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