Nuts are the perfect on the go healthy snack.
Full of essential nutrients, nuts contain a balance of healthy fats, protein and fiber and have been shown to prevent certain cancers, depression and other illness in several studies.
Nuts are also high in calories and in healthy fats, so it is best to eat them in relatively small amounts (think handful size).
Pair with dried fruit and dark chocolate for a satisfying mid-day pick me up.
Bell peppers and guacamole make for a refreshingly healthy snack packed full of essential nutrients.
Bell peppers are high in antioxidants including beta carotene, capsanthin, and quercetin as well as vitamin C. In fact, one large red bell pepper contains over 300% of the daily value for vitamin C.
Slice a bell pepper and pair with guacamole for a healthy snack full of fiber and brain supporting fats.
This snack could also be used as a light appetizer before lunch or dinner, as it is always a hit with guests!
Plain greek yogurt topped with berries is a delicious and nutrient packed snack.
Together, greek yogurt and berries make a low calorie, high protein and antioxidant filled snack. What more could you ask for?
Greek yogurt packs around 10g of protein per serving while mixed berries bring a variety of antioxidants to the table. Make sure to include a colored variety of berries to ensure you are getting the most antioxidants possible!
Slice a medium apple and pair with your favorite nut butter for a satisfyingly crispy and creamy snack.
Apples are full of fiber and polyphenol antioxidants that help improve gut health and reduce the risk of heart disease. Some nut butters, including peanut butter, have also been shown to increase HDL (good cholesterol) and reduce LDL (bad cholesterol) as well as triglycerides.
Of course, nut butters are heavy in fats and calories so it is best to eat them in moderation. Aim for a tablespoon to eat with your apple. Enjoy!
Kale chips are an incredibly healthy and delicious snack.
Kale is packed full of fiber and antioxidants such as quercetin and kaempferol and is also high in vitamins A, C, and K.
These important compounds decrease blood pressure and have even been linked to a reduced risk of colon cancer.
Not sure how to make kale chips? Here is an simple recipe for you to try out!
Recipe: Easy Kale Chips
Ingredients:
Directions:
Mix all ingredients in a bowl. Place kale pieces on a parchment-lined baking sheet and bake at 350°F (175°C) for 10–15 minutes. Watch them closely, as they can easily burn. Let cool and enjoy!
Dark chocolate makes for a rich, satisfying and portable snack that boosts energy and cuts cravings.
Dark chocolate also has many health benefits, as it is loaded in flavanols that help to reduce blood pressure and reduce heart disease.
Pick out chocolate that contains 70% cocoa solids or higher for the most health benefits.
Dark chocolate also makes for a delicious and satisfying dessert. It is difficult not to eat the whole bar, but try your best to consume it in moderation!
Cucumbers and hummus are a match made in heaven. Together they are both delicious and healthy.
Cucumbers are high in water content and also contain cucurbitacin E, a compound that has been shown to reduce cancer. Hummus is usually made from chickpeas, olive oil, and garlic, along with added vegetables and herbs for flavor. This combination reduces inflammation and has been shown to improve heart health.
Spread an even layer of hummus on a cucumber slice and top with another cucumber slice to make cucumber sandwiches. Serve immediately or store with a cold pack.
Caprese skewers are made up of cherry tomatoes, basil, and mozzarella balls. Drizzled with balsamic vinegar and seasoned with salt and pepper, these skewers are impressive enough to serve at a party and easy enough to make for an everyday meal.
Caprese skewers are also a great meal prep item, as they can stay fresh in the fridge after being assembled several days in advance. Make sure to wait until serving to top with balsamic vinegar.
In addition to being delicious and visually pleasing, caprese skewers are also a healthy snack. Tomatoes are rich in vitamin C, potassium, and lycopene, an antioxidant that has been shown to reduce risk of cancer and heart disease. In addition, mozzarella is high in protein, calcium and vitamin B12.
Hard boiled eggs are a very healthy choice for a snack: they are low calorie, pack plenty of protein and contain vitamins K2 and B12.
Eggs are also very filling and help to reduce hunger throughout the day.
While eggs have been shown to increase cholesterol level, a moderate intake should not negatively effect heart health. For this reason, it is best to eat eggs moderately.
Eat one or two hard boiled eggs for a filling and healthy snack. For reference, two large, hard-boiled eggs contain about 140 calories and 13 grams of protein.
Hard boiled eggs are also a great post-workout snack because of the high amount of protein they contain.
Smoothies/shakes with whey protein are a delicious and healthy snack. Whey protein is an excellent source of high quality protein that contains all the essential amino acids and is easily digestible.
Here at AstroFlav, we make our protein supplements (IsoMix and MyoMix) with whey protein because we believe in the best quality ingredients. Here is one of our personal favorite, AstroFlav original, whey protein recipes:
Protein Oreo Shake
Ingredients:
Directions:
1. Add in all the ingredients into the blender starting with the milk. Blend on high until smooth and desired consistency has been reached.
2. If this protein smoothie is too thick for your liking add a little more milk or water to get the perfect smoothie!
3. Optional: Top with the sugar free whipped cream and sprinkle some crumbled Oreo cookie on top.
