One of the most common requests I get are for snack ideas. Everyone has different physiological needs: for some, if you are eating 3 meals a day, you may not need snacks. Others, especially those healing hypoglycemia (low blood sugar) may need smaller meals and a couple snacks daily. Try to incorporate a little protein, fiber, and some good fats in your snacks. Here are some good ideas:
*Brown rice bread toast/gluten free bread covered with 1 tbsp hummus or nut butter
*2 poached organic eggs sprinkled with sea salt or dulse flakes
*Smoothies – good for snacks, especially after workouts! A quickie: 1/2 banana, 1/2 cup coconut milk, whey protein powder, 1 tbsp flaxseeds, handful frozen strawberry, honey (if desired). Blend! Add nuts or nut butter to smoothies for extra oomph.
*1 piece fruit and 6-10 nuts or 1 Tablespoon nut or seed butter (tahini)
*Make your own trail mix: Sunflower seeds, Pumpkin Seeds, Chia seeds, goji berries, walnuts, dried cherries
*Nuts – almonds (a higher protein content; soak for 8 hours to remove enzyme inhibitor in the skin), walnuts, brazil nuts and pecans (6-10 nuts per snack). Raw (for their enzymes) and organic are preferred.
*Hummus with carrots or celery or rice crackers or gluten-free crackers (try Mary’s Gone Crackers brand)
*Small cup of coconut soup, chicken soup, or chili
*cup of miso soup
*Sliced organic deli turkey wrapped around avocado
*Rice bread with tahini and apple slices sprinkled with cinnamon, which has been proven to balance blood sugar!
*Leftover chicken with a brown rice or corn tortilla, hummus, avocado
*Make curried chicken salad from leftover chicken (mix safflower mayo, mustard, curry powder, and chopped onions and celery with leftover roast chicken)
*Lox with cucumber, gluten-free or sesame crackers
Mary Vance is a Certified Nutrition Consultant and author specializing in digestive health. She combines a science-based approach with natural therapies to rebalance the body. In addition to her 1:1 coaching, she offers courses to help you heal your gut and improve your health. Mary lives in San Francisco and Lake Tahoe in Northern California. Read more about her coaching practice here and her background here.