Snack Attack

STORY AND PHOTOGRAPHS BY NATALIE FINDLAY

You hear your stomach rumbling. Those around you can hear your stomach rumbling. Your regularly scheduled meal is hours away. It’s time for a snack to tide you over. Not too big so you’re not hungry come mealtime, and not too small so that you’re hungry again in half an hour. What to do?

To build a balanced snack, you need at least two of the following:

Carbohydrates - for energy

Protein - for a sense of fullness

Fat - for richness and boosting satiety

The combination of carbs + protein and/or healthy fat is the perfect balance for sustained energy, fullness and stabilizing blood sugar.

The size of snack should match the size of the person. A six-year old is not the same as a 16-year old or a 36-year old. Each person has their own individual needs when it comes to satisfying their hunger. Plan accordingly.

Having the right size containers (to avoid over- or under-eating) is helpful when planning snacks for you and/or your family. Put snacks in small plastic containers or bags so they are easy to carry in a pocket, purse, or backpack.

The best way to keep from eating junk food or other unhealthy snacks is to not have these foods in your house. And the best way to not have those foods in the house and still enjoy snacks is to make your own snack mixes each week.

Here are two examples of easy to prepare and easy to eat meat and cheese wraps:

1. Take a slice of ham and place a slice of apple and a slice of cheese and then roll the ham around the filling (see photo).

2. The same for the turkey wrap. Take a slice of turkey, a slice of brie cheese, and a teaspoon of cranberry sauce and wrap the turkey around the filling.

These are great for all ages. They are delicious, filling, and a great balance of carbs, fat and protein, with far less additives and preservatives than prepackaged meat and cheese products.

There are many ways to have healthy snacks on hand. Here’s a list of ideas to get you started.

30 Balanced Snack Ideas

1. Apple + spicy roasted chickpeas

2. Mixed nuts + chocolate

3. Carrot and celery sticks + hummus

4. Crackers + guacamole

5. Nut butter cup + raspberries

6. Peaches + cottage cheese

7. Popcorn + mixed nuts + dark chocolate

8. Gluten-free pumpkin muffin + nut butter (*recipe opposite page)

9. Berries + yogurt + granola

10. Tortilla chips + bean dip

11. Dried fruit + mixed nuts

12. Celery sticks + peanut butter

13. Rice cakes + tomatoes + hummus

14. Veggies + Greek yogurt pesto dip

15. Boiled egg + pepperoni sticks

16. Banana + nut butter + chocolate

17. Anytime cookies (*recipe below)

18. Quinoa chocolate crisp bars

19. Baked oatmeal cups

20. Pear + walnuts

21. Turkey + cranberry jam + brie wraps (*see photo)

22. Tomatoes + chicken cubes

23. Homemade trail mix

24. Chia pudding

25. Tuna or salmon salad + crackers

26. Chocolate black bean muffins

27. Ham + apple + cheese wrap (*see photo)

28. Peanut butter + jelly sandwich cookies

29. Chocolate zucchini bread

30. Smoothie with veg, fruit, nut butter + yogurt

Gluten-free Pumpkin Muffins

These muffins will keep covered at room temperature for a couple of days or you can freeze for 2 months.

Makes 12

2 large eggs

¾ cup (180 mL) pumpkin puree

¼ cup (60 mL) apple sauce

½ cup (120 mL) neutral oil such as avocado

¼ cup coconut sugar or brown sugar

¼ cup (60 mL) maple syrup

¼ cup (60 mL) Greek yogurt or sour cream

¾ cup oat flour

½ cup sweet rice flour

½ cup millet flour

2 Tbs tapioca flour

2¾ tsp baking powder

½ tsp baking soda

½ tsp sea salt

2 tsp ground ginger

½ tsp ground cinnamon

10 grates nutmeg

¼ tsp allspice

½ tsp ground cardamon

Pepitas (pumpkin seeds) and cardamon sugar for topping, optional

1. Preheat oven to 350º F and line a standard muffin pan with 12 liners.

2. In a large bowl whisk together the eggs, pumpkin puree, apple sauce, oil, sugar, maple syrup and yogurt.

3. Sift in the oat, sweet rice, millet, and tapioca flours, baking powder and soda, salt, and spices. Whisk batter until smooth.

4. Using an ice cream scoop or small measuring cup, scoop batter and fill each muffin cup ¾ full. Sprinkle top with pepitas and cardamon sugar if using.

5. Bake the muffins approximately 18 minutes or until a toothpick inserted in the middle comes out with a few moist crumbs. Remove from oven and let sit a few minutes to firm up. Then remove and let cool on a wire rack.

Anytime Cookie

Makes 12

1 banana

1 egg

1/3 cup (80 mL) apple sauce

1/3 cup (80 mL) almond butter

1/3 cup (80 mL) maple syrup

1 tsp sea salt

2½ cups rolled oats

1 tsp baking powder

2 Tbs chia seeds

1½ tsp ground cinnamon

1 Tbs ground flax seed

½ tsp ground ginger

Optional fun flavour additions:

• dried blueberries + dried cranberries + shaved almonds

• candied ginger + walnuts + coconut flakes

• chocolate chips

• or any combination you like best

1. Preheat oven to 350º F and line a baking sheet with parchment.

2. Add the banana, egg, apple sauce, almond butter, maple syrup, and salt, into a large bowl and whisk until combined.

3. Add the oats, baking powder, chia seeds, cinnamon, flax seeds, and ginger, and mix until everything is fully incorporated.

4. Stir in your preferred fun flavour options.

5. Using a large scoop or spoon, form 12 large cookies gently pressing them to slightly flatten. Place on baking sheet and bake for 15 minutes or until cookies are golden brown. Let cool. Enjoy anytime you need a delicious on the go snack option.

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