This is a great snack as it is high in protein, omega-3 fatty acids, and fiber, says Brennecke. Fiber actually "traps" carbohydrates and slows their digestion and absorption, which helps prevent blood sugar levels from spiking throughout the day. (Translation: It keeps you from reaching for unhealthy, sugar-filled snacks for a quick pick-me-up).
Ingredients: 1 pound frozen shelled edamame (green soybeans)
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
1 1/2 teaspoons extra virgin olive oil
Prep:
1. Preheat the oven to 400 degrees Fahrenheit. Lightly spray a baking sheet with canola oil spray.
2. Thaw and drain the edamame in a colander. Pat dry.
3. Toss the edamame, salt, pepper, and olive oil in a large bowl. Spread the edamame evenly on the baking sheet and roast for 50 to 60 minutes, or until golden.
Each serving contains: 130 calories
10 g carbohydrate
7 g fat
11 g protein
129 mg sodium
4 g fiber
Photo 0/8
Coffee Crumb Cake
Cake? Healthy? Yup! This mid-morning snack is made with whole grains and antioxidant rich blueberries, raspberries, or cranberries -- all heart-healthy and loaded with fiber to keep you feeling full, says Brennecke.
For the crumb topping: 1/3 cup steel-cut oats
3 tablespoons whole wheat flour
3 tablespoons firmly packed light brown sugar
1/4 teaspoon ground cinnamon
Pinch sea salt
1 tablespoon canola oil
Ingredients: 5 tablespoons plus 1 teaspoon unsalted butter
1/4 cup low-fat cream cheese
1 1/3 cups evaporated cane juice
3 large egg yolks
1 teaspoon pure vanilla extract
2 cups unbleached all-purpose flour
2 1/2 teaspoons aluminum-free baking powder
1/2 teaspoon baking soda
1/2 teaspoon sea salt
1 1/4 cups buttermilk
1 pound fresh blueberries, raspberries, or cranberries
2 cups chopped pecans
Prep:
1. Preheat the oven to 325 degrees F. Lightly spray a 10-inch round cake pan with canola oil spray and dust with all-purpose flour.
2. Combine the oats, flour, brown sugar, cinnamon, salt, and canola oil in a medium bowl and mix well. Set aside.
3. With an electric mixer, cream the butter, cream cheese, and cane juice in a large mixing bowl. Add the egg yolks and vanilla and beat until just combined.
4. Sift together the flour, baking powder, baking soda, and salt in another large bowl.
5. Add half the flour mixture to the butter mixture and mix briefly. Add 3/4 cup of the buttermilk and mix briefly. Add the remaining flour mixture and mix until just combined. Add the remaining buttermilk and mix until just combined. Do not overmix.
6. Pour the batter into the prepared pan and top with the blueberries. Sprinkle the crumb topping and pecans evenly over the top of the batter.
7. Bake for 30 minutes. Rotate the cake 180 degrees and bake for an additional 20 minutes, or until a toothpick inserted in the center comes out clean. Cool on a wire rack until the cake pulls away from the pan. Cut into 16 slices to serve.
Each serving contains: 310 calories
45 g carbohydrate
13 g fat
5 g protein
229 mg sodium
2 g fiber
There's no denying it: Snacking is fun. Look at Pringles. "Once you pop, the fun don't stop." Oreos provide endless entertainment with all that cookie twisting. And Chester the Cheetah? Such an exciting guy.
When is snacking not fun? When you reach the bottom of an empty bag. When you wipe a greasy hand down your pants and feel immediate guilt and regret. When you notice you've mindlessly eaten so much that the top button of your jeans has made a distinct red indent above your belly button.
Unfortunately, many of the snacks we love so much -- chips, popcorn, cookies, the list goes on -- are anything but healthy. And the result of overindulging in these foods is showing up in our ever-growing waistlines.
This doesn't mean that snacking is inherently evil. Many scientific studies actually prove that people who snack regularly eat less at mealtimes, helping to maintain a healthy weight. Snacking, or eating several small, balanced meals a day instead of three large ones, keeps your metabolism revved because your stomach and body have to continually work to digest food, says Alyse Brennecke, RD, regional director in the nutrition division of MenuTrinfo. That means you'll burn more calories throughout the day.
It's the salt-laced, carb-heavy, "empty calorie" snacks we all typically eat that are busting our seams.
So, what's the best way to keep snacking without the sad side effects and subsequent guilt? Make your own.
And before you utter that "Puh-lease! Impossible!" hear us out. Healthy snacks can be delectable -- you just have to know what to make. Enter Canyon Ranch's "Nourish" by Scott Uehlein and his "indulgently healthy cuisine" philosophy. These seven easy recipes fill you up with fiber, keep added sugar and salt to a minimum, balance portions of protein and carbs, and keep healthy fats in moderation. So go ahead -- snack on these.
