It's Snack Time!

It's springtime in western Oregon! We're on Spring Break right now and that means lots of activity with kids and family.

Spring in this area also means rain, with periods of sunshine. Then more rain. We are called to be outdoors when we see more sunshine: biking, gardening, hiking, taking longer walks with our kids and our dogs.

All the added activity and longer days means more challenges when it comes to snacks. These don't have to be complicated. A sliced apple with some nut butter, a handful of a healthy trail mix, or a quick lettuce wrap can fill the bill for between-meal-eating. There are even a few brands of pre-packaged snack bars that aren't too bad.

My criteria for snacks are low in sugar which means 7 grams of sugar or less per snack. I'm not too concerned about fats, which have gotten a bad rap for about 25 years. The fat in nuts and seeds are a good source of omegas, the essential fatty acids that many of us lack. A moderate amount of protein is also a good idea for a snack.

Here are some ideas for healthy snacking, which are mostly gluten, dairy, soy, and egg free.

Hummus with cut up veggies: carrots, celery, zucchini, cucumbers, jicama, peppers, etc.
Tuna salad with veggies or lettuce-leaf wraps
Almond or walnut butter on apple slices or celery sticks
Goat cheese-not dairy free on Ezekiel-not gluten free or Manna bread-not gluten free**
Trail mix of raw almonds, cashews, pecans, walnuts, macadamia nuts, pistachios, raisins, coconut, pumpkin seeds, sunflower seeds, dried unsweetened cherries, goji berries. ¼ cup
1/2 LARA bar. These bars are whole food, usually no more than 5 ingredients and include dates, nuts, coconut, cocoa mass, and other whole foods. They are not low glycemic foods and very concentrated.
1/2 KIND nut bars. These are high fat, moderate protein, lower than usual carbohydrate snack bars from Australia. Very satisfying due to fat content.
1/2 TRIO bar. This is another high fat nut and seed bar. They are gluten-free and vegan. However, they are made in China, so use your best judgement. Each bar has 3 nuts, 3 seeds, and a small amount of dried fruit.
Veggie dip: Pureed lightly steamed broccoli, parsley, spinach mixed with goat cheese – not dairy free**, or tahini/almond butter. Spread on raw veggies.
Guacamole with cut up veggies. Try red bell peppers, jicama, or celery for dippers.
Lettuce Wraps: wrap chicken, turkey, or tuna salad in romaine or butter lettuce leaves.
Yogurt - sometimes tolerated by those with a lactose or milk intolerance - or almond butter topped fresh blueberries, raspberries, strawberries or other fruit. Cashew and macadamia nut butters are particularly good as a fruit topping.
Bean dip from pinto, black, or white beans with cut-up veggies.

Do you have a healthy snack that you'd like to share? Please post it here.