5 Healthy Snacks With Only 3 Ingredients
We are all about our whole grains – including popcorn. (Photos by Jackie Newgent)
Snacking is the norm in America. It contributes about a quarter of total daily calorie intake for adults. Luckily, snacking can be a beneficial part of your daily repertoire. The key is making these calories count toward a healthful lifestyle instead of working against you.
Follow these six simple snack-time strategies: (1) Have a snack plan to steer clear of a snack attack; (2) Aim to eat something every five waking hours to keep your metabolism revved and hunger at bay; (3) Mind the gap by using snack time to help fill your nutrient shortfalls; (4) Please the “pang” by selecting snacks with a punch of protein and fiber when possible; (5) Go for “mindful munchies” rather than “mindless munchies” by making food, not screen time, the focal point at snack time; and (6) Enjoy your snack while sitting down at a table with a plate or bowl and using utensils if possible. Here are five fresh, tasty and simple snacks:
1. Popcorn Snack Mix Popcorn is a whole grain! But you do need to watch out for a couple of things when snacking on it. First, select popcorn that’s organic or labeled non-GMO, since the majority of America’s corn crop is genetically modified. And be choosy with how it’s prepared and served. Ladling it with a buttery sauce as if it’s gravy over mashed potatoes is obviously not the best idea. But you don’t need to completely go the other route and choose plain, air-popped popcorn with absolutely nothing added. Find a happy medium. Try popcorn that’s popped in healthy oil then lightly sprinkled with real bits of fun by way of dark-chocolate chips and nutrient-rich pistachios. Now that’s a snack with benefits! CALORIES: 267. Get the recipe here.
2. Mango Lassi Lassi is a yogurt-based beverage with origins in India and Pakistan. It’s been around for many centuries, though this inspired three-ingredient version was invented just recently. It’s heavy on the mango for natural sweetness and a burst of vitamin C.
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Plain yogurt is still a key ingredient for creaminess and probiotic benefits. Then, for drinkable consistency, the nontraditional pick here is iced green tea for its flavor nuance and potential role in weight management. Use a flavored green tea if you prefer, such as jasmine green tea for its floral notes. When whirled together, this creamy drink will have you at first sip. CALORIES: 135. Get the recipe here.
3. Vegetarian Chili Potato Healthy snacks can be warm and comforting. This classic combination gets new life as a snack. It’s ideal for those of you who are highly active and can benefit from the carbs. Alternatively, split this snack with someone you love for half the calories and carbs. To make it, you’ll bake a potato – which can be done in just five minutes in the microwave. (By the way, a potato with skin is actually loaded with health-promoting antioxidants!) Halve the potato, top with warm vegetarian chili of choice and spoon on some organic low-fat sour cream. Plain Greek yogurt or quark is fine, too. Savor slowly with a fork and knife. CALORIES: 207. Get the recipe here.
4. Power Pesto Pasta Salad Pasta salad doesn’t have to just be a side dish. It can be a scrumptious and satisfying snack, and it provides a delicious way to pump up your vegetable intake as well. All you need to do is cook the whole-grain pasta and quickly chill it (in order to save water, toss it with ice cubes rather than rinsing it in cold water). Then toss it with a prepared pesto sauce and fresh baby spinach. After all, any opportunity to get more leafy greens into your diet is a good one because eating them is associated with heart health, eye health and so much more. CALORIES: 207. Get the recipe here.
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5. Avocado, Kale and Citrus Salad Having a challenging time getting enough vegetables or fruits (or both) at mealtime? Use snack time to help you meet your produce quota. Luckily, you don’t need to punish yourself by munching on raw vegetable sticks until your jaw hurts (unless you want to).
Rather, have a lovely salad for a snack. Go with a salad that has both vegetables and fruits like this one! You’ll take full advantage of the orange in three ways – zested, freshly squeezed and chopped. The dressing is a combination of the fresh juice and grated zest. No oil is needed since avocado provides the healthful-fat component. Best of all, this bowl of superfood goodness is scrumptious. CALORIES: 198. Get the recipe here.
The original article “7 Healthy 3-Ingredient Snacks“ appeared on LIVESTRONG.COM.
By Jackie Newgent
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