Making healthy snacks: practical tips + 10 nice suggestions!
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Healthy snacking often sounds easier than it is. You don't always have time to dive into the kitchen extensively for oatmeal muffins or other grand baked goods. And especially when you're on the road or at the office, you don't want to have to walk around with a bag full of unwieldy snacks.
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Fortunately, that really doesn't mean that you have to rely on the machines with chips and sweets. Making healthy snacks can be very easy if you know what to look for. Below we give you a few useful tips and mention some suggestions for healthy snacks.
Benefits of healthy snacks
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Not everyone immediately sees the value of healthy snacking. After all, it seems counterintuitive â € “haven't we all learned that snacking is unhealthy? There is indeed that prejudice… but it has more to do with the fact that most people only eat unhealthy things in between. If you opt for healthy snacks, it has many advantages.
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Not everyone immediately sees the value of healthy snacking. After all, it seems counterintuitive â € “haven't we all learned that snacking is unhealthy? There is indeed that prejudice… but it has more to do with the fact that most people only eat unhealthy foods in between. If you opt for healthy snacks, it has many advantages.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu
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45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad
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30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade
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30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
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This way you prevent your blood sugar from plunging into a deep valley, so you don't have to be lethargic and grumpy all afternoon. In addition, healthy snacks can actually contribute to your total intake of all kinds of important nutrients. The only trick is to prevent you from still going to the chips. If that works, snacking is allowed!
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This way you prevent your blood sugar from plunging into a deep valley, so you don't have to be lethargic and cranky all afternoon. In addition, healthy snacks can actually contribute to your total intake of all kinds of important nutrients. The only trick is to prevent you from still going to the chips. If that succeeds, snacking is allowed!
Tips for healthy snacks
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All right, chips, chocolate chip cookies, and sugary candies are clearly not too good of you. But what makes a snack healthy? And how do you keep it practical when you no longer pull your snacks straight out of the machine? We give you five handy tips for making healthy snacks.
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Good, chips, chocolate chip cookies and sugary candies are clearly not too good of you. But what makes a snack healthy? And how do you keep it practical when you no longer pull your snacks straight out of the machine? We give you five handy tips for making healthy snacks.
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Usually you eat snacks because you are hungry â € “so it is important that they help with that too! Otherwise you will be hungry again within half an hour. The best way to make sure your snacks are really full is to make sure they have enough fiber.
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Usually you eat snacks because you are hungry - so it is important that they help with that too! Otherwise you will be hungry again within half an hour. The best way to make sure your snacks are really satiating is to make sure they contain enough fiber.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake
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20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat
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40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce
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15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
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They swell up in your stomach and thus provide a fuller feeling. In addition, your snack will help you reach your daily goal of 30 to 40 grams of fiber. Fiber is found in virtually all plant products, such as fruits, vegetables, whole grains and nuts.
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Especially if you want to achieve a high daily intake of protein, it is wise to ensure that your snacks are also rich in it. That saves you another ten grams. In addition, proteins have a strong satiating effect, just like fiber. Animal products, legumes, nuts, soy and certain vegetables are all rich in protein.
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Especially if you want to achieve a high daily intake of protein, it is wise to ensure that your snacks are also rich in it. That saves you another ten grams. In addition, proteins, just like fibers, have a strong satiating effect. Animal products, legumes, nuts, soy and certain vegetables are all rich in protein.
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Besides proteins, healthy fats can also really be an addition to a snack. And no, fats do not automatically make you fat. You just shouldn't eat too much of them, because they contain a relatively large amount of calories. A surplus of fats can therefore lead to a positive energy balance, from which you will store fat. However, in small amounts, healthy fats are insanely healthy.
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Besides proteins, healthy fats can also really be an addition to a snack. And no, fats do not automatically make you fat. You just shouldn't eat too much of them, because they contain a relatively high amount of calories. An excess of fats can therefore lead to a positive energy balance, from which you will store fat. However, in small amounts, healthy fats are insanely healthy.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti
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15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango
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30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos
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95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
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Then a practical tip: it is best to make your own healthy snacks. You will find a lot of products in the supermarket that claim to be healthy, but on closer examination that is always disappointing.
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The â € ˜ natural sugar â € ™ they use, for example, is just date concentrate â € “pure glucose, that is. Or they contain too much salt, or are packed with fat and are therefore too high in calories. Not all very healthy. Making your own really is the best way to know what you're putting in your mouth.
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25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks
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20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing
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15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li
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15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
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But, you might say, I really don't have time to put together snacks every day? Of course, that is impossible for most people. For that reason it is useful to work in stocks. For example, if you bake healthy black bean brownies, you can eat them a few times.
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You have then arranged snacks for two weeks with one hour of baking. That can be planned a lot better, isn't it? If you always have a supply, you can be sure that you will never be surprised by sudden binge eating.
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You have then arranged snacks for two weeks with one hour of baking. That can be planned a lot better, isn't it? If you always have a supply, you can be sure that you will never be surprised by sudden binges.
Making healthy snacks
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So what are good healthy snacks to make? Below we list ten options - some can be made very quickly, some with a little more preparation time. Choose what you like and what is convenient for you!
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Hüttenkäse is very high in protein, and thanks to its mild flavor it goes with everything. Eat it with forest fruits, or with apple and lots of cinnamon!
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Vegetables are also a great snack thanks to their fiber. Dip cucumbers, bell peppers, carrots and celery in, for example, hummus, a quick yogurt dip or tzatziki.
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Making your own nut mix is very easy, and you can vary endlessly. Take unsalted and unroasted nuts and add some dried fruit of your choice - and done!
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Fresh soybeans are very rich in protein and fiber. You don't have to do anything for it, in many supermarkets they are now simply sold ready-made.
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Whole grains are very rich in fiber. Then add high-protein spreads - a boiled egg, lean meats, hummus, and so on - and you're done! Chicken wraps also fall into this category!
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25 minMain dishbalsamic vinegar, garlic, steak, Spaghetti, traditional olive oil, fresh green olive tapenade, arugula, Parmigiano Reggiano,spaghetti with steak and arugula
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15 minAppetizerfennel bulb, arugula, red pointed pepper, black agnus carpaccio (a 100 grams), capers,black angus carpaccio with fennel
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35 minMain dishsweet potatoes, salad onion, garlic, cooking dairy, grated cheese for vegetable gratin, almond shavings, peanut oil, breaded schnitzels, Broccoli,crispy schnitzel with sweet potato gratin and broccoli
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30 minMain disholive oil, onion, tomato, risotto rice, laurel leaf, thyme, saffron, turmeric, fish stock of 1 tablet, mixed seafood, mixed whitefish fillet, mussel, lemon,fish paella from the oven
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You have to be careful with this, because it contains a lot of calories and some sugar. But very dark chocolate is also packed with healthy substances and is therefore allowed every now and then.
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Fancy some healthy biscuits? Make them on the basis of oatmeal, which contains a lot more fiber than flour. Store airtight or freeze it, then you can go ahead for a while. [! 191941 => 1140 = 21!] Banana bread is basically just cake, but a lot healthier. When freezing, make sure you do it per slice, otherwise you will never get a knife through it again.
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15 minMain dishgreen tagliatelle, garlic, Red pepper, olive oil, tomato cubes, cocktail shrimp, mixed salad, vinaigrette,spicy tagliatelle with shrimps
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50 minMain dishsomething crumbly potatoes, sauerkraut natural, tomato paste, sambal oelek, bacon, semi-skimmed milk, unsalted butter, Gelderse smoked sausage,Sauerkraut with smoked sausage
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20 minBreakfastrucola lettuce, bunch onion, roasted red peppers in pot, traditional olive oil, medium sized egg, fresh cream, grated mature cheese, butter,creamy cheese omelet with arugula
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25 minMain dishceleriac, floury potatoes, olive oil, beef finches, onion, Apple juice, gravy natural, dairy spread,beeffinch with sweet apple gravy
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If you fancy ice cream, but not sugar, frozen yogurt is perfect. Again, there are endless variations possible with fruit and other seasonings.
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Many bars from the supermarket are not very healthy - but homemade muesli bars are of course a completely different story. Again, you can vary enough to snack with different bars every week.
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Need more inspiration? You will find dozens of healthy snack recipes on our FitChef platform!