Food Communutiy, Recipes, Kitchen

10 Healthy Snacks For Intermediate

On most days I try to eat three wholesome meals. The more consistently I succeed, the fewer snacks I eat in between or after dinner. But sometimes it just does not work. Because I do not have enough time or I miss the desire to cook something. On those days, I tend to snack especially. I do not think that’s ideal, but that’s the way it is. After all, my snacks are healthier today than they were before.

Until a few years ago, I bridged my meals with unhealthy snacks. There was almost always fruit yogurt, pudding, semolina pudding or rice pudding in my fridge – just for a snack. I ate them in a matter of seconds and then tore open the next pack. Sometimes I also ate biscuits, sweet muesli, a roll with Nutella or I took a piece of the bakery.

Even if I thought I was eating a reasonably healthy snack, it usually contained large amounts of sugar. My then favorite cereal bar “chocolate banana” Corny consists of 33.3 percent sugar. That is not even unusual. Most bars from the supermarket shelf play in this league.

In the evening in front of the TV, I also ate salted peanuts, peanut flips or pretzel sticks. I do not like (and do not like) potato chips, but I can not keep my hands off them as soon as I grab the bag. These salty munchies are made to eat you lost in thought until the bag is empty.

All these snacks are incredibly unhealthy. I know that today and probably I knew it then, but I did not want to admit it. As a rare treat, they are fine, but they are not something to eat every day.

Today I snook much healthier. Sometimes still too much, but that’s another story. I would like to introduce you to my healthy alternatives in this article. Most of them are always in my storage cupboard.

1. Vegetables

Vegetables are the only snack that gives you unlimited food. You can eat many vegetables raw. So you do not need time to prepare, but at best you have to peel it and maybe cut it. These include cucumbers, carrots, kohlrabis, olives, peppers, radishes, tomatoes, and avocados. Sometimes I prepare a suitable cream cheese dip, which is no longer one of the unlimited consumable foods.

In addition, there are some vegetables that you can obviously eat raw, but I think it takes some getting used to. These include sweet potatoes, broccoli, beetroot, cauliflower, fennel, Brussels sprouts, and zucchini. I have not tasted it raw yet.

2. Fresh fruit

If you are looking for a sweet snack, fresh fruit is the healthiest substitute for a sweet. The natural sweetness of many fruits is significantly healthier than added sugar. Although fruit contains a good deal of fructose, it is bound together with nutrients and fiber throughout the fruit. As a result, we can make better use of it.

I always have some fruit at home. When supplies are slowly dwindling, I get up to buy supplies. I also recommend having some fruits on the way or in the office. However, you should not eat fruit in unlimited quantities. In case of doubt, prefer even healthier vegetables.

3. Nuts and kernels

Nuts and kernels are also genuine, unprocessed foods. Compared to fruit, they contain little sugar, but more fat. That’s why nuts are so energetic. However, she does not do that unhealthily. I’m not afraid of greasy real foods. However, I have to be careful with nuts and seeds, not too much of them to eat. Since they are so small, the stomach is hardly stretched. Therefore saturation sets in late – but then correctly. A handful of nuts should be enough as a snack in between.

Nuts and kernels should be eaten raw and without any additives such as salt or honey. The selection is really big: There are walnuts, hazelnuts, peanuts, macadamia nuts, pecan nuts, Brazil nuts, almonds, cashews, pumpkin seeds, pine nuts, and pistachios. Every now and then I have most of them in my storage cupboard.

4. Dried fruit

Dried fruits are natural sweets. They have a much higher sugar content than fresh fruit. Therefore you should eat them in moderation, even if they are real foods. Sometimes I buy some dates and eat them as a sweet snack. However, I only buy a few dates because it is not easy for me to stop eating.

Apart from dates, I do not eat dried fruit as a snack, but add it in small quantities to other foods, such as B. a cereal. Sometimes I also use dried fruits to prepare desserts or snacks. A delicious dessert based on dates is the sugar-free chocolate mousse.

In addition to dates, I buy raisins and rarely dried figs, apricots, goji berries, and plums. Make sure not to buy fruits with added sugar!

5. Sugar-free cereal

If I need a bigger snack – eg. For example, because I did not eat a full meal – I prepare a sugar-free cereal. For this, I take a handful of oatmeal and supplement it with nuts, seeds, linseeds, fruits, dried fruits, coconut flakes or cocoa nibs. Then I add yogurt, milk or a milk substitute (coconut, almond, oat milk). This is possible even without oatmeal as a low-carb cereal.

An alternative to muesli is Overnight Oats, which work quite similarly. You can prepare these well and take them with you in a closable cup on the go. How Overnight Oats work, you read in our sugar-free breakfast ideas.

6. Yogurt with fresh fruit

Even natural yogurt with sliced fruit is a quick and healthy snack. I prefer to eat Greek yogurt with a fat content of up to 10 percent – without added sugar or flavors. If you are struggling with the fat, you can choose a yogurt with low-fat content or change to “Sky”, the Icelandic “yogurt” almost without fat and with all the more protein. I do not like Skyr that much.

7. Chia pudding with fruits

Chia seeds are considered superfoods due to their beneficial nutrient content. They are rich in fats, proteins, and fiber. That’s why you do not have to eat chia seeds all the time, but they always make a good snack in between.

Put a few spoonfuls of Chia seeds together with some liquid (eg milk, oat, almond or coconut milk) in a glass or small bowl, stir well and put everything in the fridge for 20 minutes. The result is a kind of pudding, which you can enrich with fruits so that it gets some flavor. Add unsweetened cocoa to get a chocolate pudding.

8. Wholemeal bread with a hearty toppings

Even if I do not want to eat too much bread, two slices of wholegrain bread are a good snack in between. The harder the better, because if a bread is not so soft, I automatically eat less of it.

I particularly like my avocado with some salt and pepper. I also like to put peanuts or a slice of cheese on the bread. Other classics are cream cheese or cottage cheese with cress.

9. Tomatoes with mozzarella

I’m not a big fan of tomatoes, but in combination with mozzarella, a few leaves of basil, some salt, pepper, and oil, I think they are delicious. A small plate of it is prepared in two minutes and is a healthy snack for the home.

10. Homemade snacks

If it may be something special, you can even prepare a little more elaborate snacks yourself. Some of them are reminiscent of the classic snacks from the supermarket – but without the unhealthy additives. I have baked energy bars myself a few times. They consist of rice pudding, nuts, and dried fruits. The concrete recipe can be found here.

An alternative is energy balls, which also consist of nuts and dried fruits, but do not have to be baked. A recipe can be found in our desserts, as the balls are also suitable as a dessert.

Both snacks can be easily portioned and taken along the way. In addition, they keep a few days, so you can prepare them on the weekend if you have more time.

I think that’s a whole lot of healthy snacks provided by nature. Many of them are also suitable for the office or on the road, so with a bit of planning, there is no reason to buy industrially processed snacks in the supermarket or at the kiosk, which contain an awful lot of sugar, fat and other additives. Healthy food is based on real food. Also between the main meals.


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