This week, I was travelling for work and am soon heading out on a road trip to visit my family and meet my newest niece! (stay tuned for photos!)
As I’ve mentioned in previous posts, travel used to completely throw off my eating and routine and I was left feeling bloated, sluggish, inflamed and just gross! I had to learn the hard way that preparing food ahead of time and planning my meals was the only way I could continue to travel this often and feel healthy. For this week’s Friday Five, here are 5 snacks that are super easy to prepare and bring with you to work, travel or wherever!
These suggestions are all things that I often suggest to my clients in meal plans because they all contain two very important things: protein and fat. When building snacks, it is very important to make sure that they always contain good quality proteins and healthy fats - both will help to stabilize your metabolism and blood sugar, and keep you feeling full for longer.
This is one that is not only easily customizable, but also easy to quickly make and portion out for the week. Nuts and seeds are packed with important nutrients, including healthy fats, protein, fiber, and vitamins including B vitamins, Vitamin E and minerals such as iron, zinc, magnesium and selenium. One thing to keep is mind is portion size when it comes to nuts, as they tend to be higher in calories – aim for about 1/3 cup per serving.
My favorite combo:
Veggies & Hummus
Raw vegetables and hummus is one of the easiest and most satisfying healthy snacks out there. If you chop the vegetables ahead of time, it’s easy to portion out and take on the go. I love roasted garlic hummus with carrots, celery and cucumber.
Hummus is made from a base of chickpeas, which are packed with protein and fiber, and mixed with tahini (sesame seed butter), which is a great source of healthy fats.
If you’re buying store-bought hummus, be sure to read the ingredients and make sure there isn’t anything added in that doesn’t need to be there. In general, hummus should only include chickpeas, tahini, olive oil, lemon juice and some natural flavors (roasted garlic, olives, etc.)
Smoothies are incredibly versatile, and can be used as a meal replacement or as a snack. They’re also great because there are endless combinations of fruits, veggies and fun additions so that you never get sick of them! They’re also a perfect way to pack veggies in throughout the day.
When building a smoothie, it’s important to make sure you don’t have too much sugar, which usually happens when the smoothie has too much fruit in it. My rule of thumb is to have 60% vegetables, 20% fruit (preferably berries), 10% fat and 10% liquid.
A great snack-sized combination:
Peanut Butter Hemp Cookies
These are so good, it’s almost hard to call them a healthy snack! The combination of oats, peanut butter, chia seeds, and hemp hearts offers plenty of protein, healthy fat and complex carbohydrates and fiber and should help to fill you up for a few hours until your next meal.
Try this recipe:
1 cup large flake oats
½ cup unsweetened flaked coconut
2 Tbsp. cacao nibs
1 Tbsp. chia Seeds
2 Tbsp. hemp hearts
½ cup natural peanut butter (or almond butter)
¼ cup honey
1 tsp pure vanilla extract
In a food processor, combine oats, coconut, cacao nibs, chia seeds and hemp hearts until finely chopped.
Combine the peanut butter, honey and vanilla in a large bowl and stir until smooth
Mix wet and dry ingredients together and refrigerate for 10-15 minutes.
Once cooled, form into 1 tbsp. balls and flatten with a fork.
Put back in the fridge in sealed container to keep
Apple with Almond Butter & Hemp Seeds
This has been a go-to snack of mine for years! Almost every afternoon, I chop up an apple and dip it in almond or peanut butter and sprinkle it with hemp hearts. This snack is a great combination of protein (hemp hearts), fat (nut butter) and fiber (apple).
Almond butter in general is preferable to peanut butter because it contains more monounsaturated (healthy) fats, more vitamins and fiber and does not tend to grow mold as peanut butter does (which can be harmful to the gut).
I hope you give these easy snacks a try and that they make your meal prep and week much easier! I would love to hear what you think as you try them!