Nutritious Yet Delicious Snack Alternatives
Looking for a head start in adopting a healthy lifestyle? Start with your snack choices. Below, food blogger Angelica Arias provides ten healthy midday meals to substitute for your comfort food stash.
Cauliflower Cheesy Breadsticks
Ingredients (yields 4 servings):
1 cauliflower head
1 egg
2 cups shredded mozzarella cheese
1 tsp dried oregano
½ tsp dried thyme
½ tsp dried basil
1 tbsp garlic powder
Salt and pepper to taste
A handful of chopped fresh parsley (plus more for garnish)
Instructions:
Remove cauliflower florets from stem and pulse in a food processor or chop into very small pieces.
Put cauliflower in a bowl and cover with a towel or paper towel. Microwave for 2 minutes to soften.
Using a cheesecloth or paper towels, squeeze cauliflower as much as possible to drain all water out until cauliflower is dried.
Preheat the oven to 400 degrees.
Place drained cauliflower back in the bowl. Add the rest of ingredients and mix well together.
Line a baking sheet pan with parchment paper.
Spread cauliflower mixture over parchment paper and create a rectangle about ½ inch thick. Make sure it’s evenly spread and not too thin.
Bake for 18-20 minutes until crust is golden.
Slice crust into breadsticks as wide as you wish.
Garnish with parsley and serve immediately with your favorite marinara sauce (you can buy a healthy jar of it here).
Why They’re Considered Healthy:
Cauliflower contains antioxidants and phytonutrients that protect against cancerous cells inside of the body. It’s also filled with fiber, which promotes weight loss and digestion, and choline that enhances memory. Mozzarella is a healthier, low-fat option, as opposed to cheeses such as American and goat. Seasoning the snack with oregano has health benefits as well, including prevention of urinary tract disorders, gastrointestinal conditions and menstrual cramps.
2. Loaded Apple Nachos
Ingredients (yields 2 servings):
2 Granny Smith Apples
2 tbsp peanut butter
1 tbsp semi-sweet mini dark-chocolate chips
½ tsp cinnamon
A drizzle of maple syrup
A handful of chopped walnuts
Instructions:
Slice apples and place on a large dish.
Microwave for 30 seconds to a minute.
Spread peanut butter over apples.
Sprinkle cinnamon, chocolate chips, and walnuts over the apples.
Drizzle maple syrup over everything.
Why They’re Considered Healthy:
Granny Smith Apples manage cholesterol levels and protect cells from genetic mutations. They’re high in non-digestible dietary fiber, low in carbs and contain phytonutrients to promote healthy functions inside of the body. Additionally, peanut butter has roughly 3 mg of vitamin E to prevent damage caused by free radicals, 49 mg of magnesium to strengthen bones and 208 mg of potassium to balance nerves and muscles. The snack is topped with dark chocolate, a strong source of antioxidants that can lower your risk of being diagnosed with heart disease.
3. Vegan Jalapeño Nacho Cheese
Ingredients (yields 4 cups):
2 roasted jalapeños
3 carrots
2 russet potatoes
½ cup cauliflower
½ cup cashews (soaked overnight)
¼ cup olive oil
1 tsp garlic powder
½ tsp salt
¼ tsp black pepper
1 tbsp lemon juice
½ cup nutritional yeast
Instructions:
Peel and roughly chop carrots and potatoes.
Steam or boil carrots, potatoes, and cauliflower until softened.
Add veggies and all other ingredients to a food processor or high-speed blender.
Blend together until smooth and a soft texture is reached.
Serve immediately.
*Note: The dip goes well with the nacho fries in the recipe below.
Why It’s Considered Healthy:
Jalapeños are low in calories and high in vitamins, fiber and antioxidants. Vitamin C and and vitamin B6, in particular, fight free radical damage, keep skin looking firm and contribute to multiple bodily reactions. It has even been proven that capsaicin—a compound found in jalapeños—is capable of killing over 40 types of cancerous cells. Additionally, russet potatoes in are a great source of minerals, providing an abundance of iron, magnesium, phosphorus, zinc and calcium. Two medium russet potatoes contain approximately 2.8 mg of iron, crucial in forming red blood cells and helping oxygen move throughout the body. Carrots and cauliflower are nutritious as well, featuring a variety of essential vitamins and complex carbohydrates.
4. Nacho Fries
Ingredients (yields 4 servings):
2-3 large russet potatoes
1 tbsp chili powder
¼ tsp garlic powder
¼ tsp onion powder
¼ tsp dried oregano
½ tsp paprika
1 ½ tsp cumin
1 tsp salt
1 tsp black pepper
1 tbsp avocado oil or coconut oil
Instructions:
Peel and cut potatoes lengthwise into fries.
Place the fries in a bowl and soak in cold water for at least 20 minutes--the longer the better. (See note below).
Drain and rinse the fries. Gently dab with a paper towel to dry them.
Preheat the oven to 400 degrees.
Place fries on a baking sheet pan and sprinkle with a bit of salt.
In a small bowl, combine all the spices and mix them together.
Drizzle avocado or coconut oil over the fries and coat.
Pour mixed spices over the potatoes and evenly coat them, making sure all fries are well seasoned.
Bake for 25 minutes.
When they are done baking, change the oven to broil method on the highest setting.
Broil the fries for 2 minutes.
Remove from oven and serve immediately with nacho cheese dip (the previous recipe works perfectly).
*Note: This process removes some of the starch from the potatoes, which helps them get crunchier when baking.
Why They’re Considered Healthy:
Russet potatoes possess several B vitamins, including vitamin B6, niacin, folate, thiamine and riboflavin. Each of these compounds helps turn food into energy; maintain a normally-functioning nervous system; and keep the hair, skin, eyes and liver strong. Two medium russet potatoes also have roughly 28.8 mg of vitamin C, promoting the growth of new tissues and the reparation of wounds. Drizzling the fries with avocado oil adds a boost of heart-healthy oleic acid and increases HDL cholesterol (aka “good” cholesterol).
5. Frozen Yogurt-Berry Cups
Ingredients (yields 12 cups):
2 cups plain Greek yogurt
¼ cup maple syrup
½ cup blueberries
⅓ cup raspberries
¼ cup crushed almonds
Instructions:
In a large bowl, combine yogurt and maple syrup and stir well.
Mix in almonds and make sure they’re well-blended.
Fold in blueberries and raspberries.
Add the mixture into a silicone muffin pan, scooping two tablespoons at a time.
When all muffins are filled, evenly spread the rest of the mixture throughout the pan.
Freeze for at least two hours until the cups are hardened.
*Note: If you’re using a tin muffin pan, use muffin liners.
Why They’re Considered Healthy:
Greek yogurt—made by straining out excess whey—has less sugar and more protein than regular yogurt. The snack will give you energy, help transfer oxygen across cell membranes and strengthen the immune system. Blueberries and rasberries improve memory and lower your risk of having a heart attack, while almonds add a boost of fiber to increase the metabolism.
6. Garlic-Parmesan Zucchini Chips
Ingredients (yields 4 servings):
1 zucchini
1 cup Parmesan cheese
½ cup Panko breading
1 tbsp garlic powder
1 tsp paprika
½ tsp salt
2 eggs, beaten
Instructions:
Slice the zucchini into thin rounds.
Take out a baking sheet pan and sprinkle a bit of salt over it. Cover with a paper towel for as long as possible, preferably at least an hour. (See note below).
Preheat the oven to 405 degrees.
Remove paper towels and dab all zucchini slices, making sure they’re completely dry.
Mix Panko breading with garlic powder, paprika, and salt.
Put the beaten eggs inside a bowl, the parmesan cheese on a plate, and the seasoned panko breading on another plate.
Start by dipping one slice of zucchini into the egg, then the cheese, then the egg again, and then the panko breading.
Repeat with every slice until all slices are coated.
Spread all coated zucchini on a baking sheet pan and bake for 25 minutes.
Allow the chips to cool off for a bit before serving.
*Note: Sprinkling zucchini slices with salt and covering them with paper towels reduces the moisture to allow them to get crispy when baking.
Why They’re Considered Healthy:
Zucchini contains high levels of vitamin C, manganese and dietary fiber to keep your body in top shape. Not to mention, the superfood has been proven to prevent cancer and protect against infections. Parmesan cheese provides calcium, which helps strengthen your bones and muscles, and garlic is comprised of antioxidants (i.e. selenium) to regulate high blood pressure and cholesterol.
7. No-Bake Oatmeal Energy Bites
Ingredients (yields 12 balls):
2 cups gluten-free rolled oats
⅓ cup crushed walnuts
½ cup dried cranberries
½ cup chocolate chips
⅓ cup dates
1 tsp cinnamon
1 tsp vanilla extract
1 ½ cup peanut butter (creamy no-salt PB is a great option)
¼ cup maple syrup
Instructions:
In a food processor, pulse together walnuts and pitted dates.
Add that mixture to a large bowl and add in oats, cranberries, chocolate chips, cinnamon, maple syrup and vanilla extract.
Fold in peanut butter in parts, making sure that every part of the mixture is covered with it.
Refrigerate for 15-20 minutes to allow it to chill.
Line a baking sheet pan with parchment paper.
Remove mixture from fridge and roll into 1-2 inch balls until all is gone.
Freeze for at least two hours until balls have hardened.
Why They’re Considered Healthy:
Oats are a natural superfood: the gluten-free whole grain provides an abundance of vitamins, minerals, fibers and antioxidants. Studies have proven that oats can lower blood sugar levels, reduce the risk of heart disease and aid in digestion. Dried cranberries are low in calories and packed with vitamins C, A and K; they have also been linked to lowering the risk of urinary tract infections and can prevent cancerous cells from developing. Peanut butter—filled with protein, fiber, potassium and healthy fats—adds an extra dose of nutrition.
8. Banana-Chia Pudding
Ingredients (yields 2 servings):
½ cup plain Greek yogurt
1 ripe banana
1 tbsp chia seeds
1 tsp maple syrup
More banana and crushed walnuts for the topping
Instructions:
Mash the ripe banana.
Mix with Greek yogurt and maple syrup.
Add in chia seeds and make sure it’s well-blended with the yogurt.
Place in a mason jar or airtight container and refrigerate for at least two hours (preferably overnight).
Top with more banana and walnuts.
Why It’s Considered Healthy:
Greek yogurt is rich in protein, and one banana provides approximately 422 mg of potassium, an essential mineral that ensures your heart beats regularly and lowers the effect of sodium on blood pressure. Chia seeds provide a supply of omega-3 fatty acids, fiber, antioxidants iron and calcium, and they also help the skin maintain its radiance.
9. Low-Carb Pizza Bites
Ingredients (yields 4 servings):
4 portobello mushrooms
½ cup pizza or pasta sauce (preferably homemade. You can find a great recipe here.)
⅔ cup shredded mozzarella cheese
4-5 cherry tomatoes
2 tbsp fresh basil (plus more to garnish)
1 tbsp avocado oil
Instructions:
Preheat the oven to 350 degrees.
Coat mushrooms with avocado oil.
Spread sauce on the bottom side of each mushroom.
Sprinkle cheese throughout all mushrooms.
Top with tomatoes and basil.
Bake for 15-20 minutes.
Garnish with more basil.
Why They’re Considered Healthy:
Portobello mushrooms are low in saturated fat and cholesterol and high in fiber. They’re also a significant source of copper, an essential nutrient that enables the body to form red blood cells and maintain strong, healthy bones. Mozzarella, on the other hand, strengthens nails: due to its high vitamin B7 content, nail beds are unlikely to turn brittle. Additionally, the cheese is rich in vitamin B2 to prevent migraine attacks, while cherry tomatoes contain vitamin C to improve immunity and reduce fatigue.
10. Hazelnut Butter-Strawberry Bark
Ingredients (yields 4 servings):
1 cup hazelnut butter
1 tbsp maple syrup
2 tbsp coconut oil
⅓ cup macadamia nuts
1 tsp vanilla extract
2-3 sliced strawberries
Instructions:
In a small saucepan, bring hazelnut, maple syrup, coconut oil, and vanilla extract to a simmer until all ingredients are dissolved.
Line a baking sheet pan with parchment paper.
Spread hazelnut over the lined baking sheet.
Spread macadamia nuts and strawberries over the hazelnut butter.
Freeze for at least two hours.
Remove the bark from the freezer and break it apart.
Store in an airtight container and keep frozen.
Why It’s Considered Healthy:
Like the majority of nut butters, hazelnut butter is packed with health benefits. It features unsaturated fats and protein, which lower levels of LDL cholesterol (aka “bad” cholesterol) and improve breast health. Coconut oil works on the opposite end of the spectrum by increasing HDL cholesterol (aka “good” cholesterol). Strawberries feature antioxidants and vitamin C, which prevent cataracts and protect against harsh UV rays.