Ask a Dietician

ASK A DIETICIAN: Smart Snacking

What is an easy snack that can be eaten on the go but still healthy?

Healthy smart snacking sounds easy right? However some of the convenient healthy snacks are packed with hidden sugar and sodium. There are many different snacks that can be prepared ahead of time that can have limited amount of sodium or sugar. One easy snack that comes to mind is trail mix. It’s a snack that not only appeals to those who enjoy savory snacking but those who enjoy something sweeter. It’s easy to make a large batch and separate into appropriate snack size potions. It is also a snack that can be eaten on the go.

Trail mix is primarily made of a variety of different nuts, seeds and dried fruit. Sometimes chocolate can be added for an added sweetness. Each ingredient has it rage of health benefits from plant based protein to a good source of healthy fats or even fiber.

When deciding to make your own trail mix, look for a variety of different nuts that do not have any added salt. Try to purchase nuts that can be bought in the bulk section of the grocery store that are labeled “raw.” Nuts such as peanuts, almonds, pecans, and cashews are a great source of protein. They are all vegan friendly as well. Nuts are also a great source of omega 3’s. Omega 3’s are what we consider a “healthy fat” and can aid in eye health, heart health, as well as

brain development in pregnancy and early life. Almonds specifically are a great source of fiber. Fiber helps aid in bowel health and can help with regulating blood sugars. Seeds such as pumpkin or sunflower are also commonly found in trail mix. Pumpkin and sunflower seeds are good sources of B vitamins, which help lower cholesterol and aid in immune health.

When it comes to choosing something to add sweetness, try adding dried fruit or dark chocolate. Dried cranberry, cherries or even raisins are great options. Look for dried fruit that has “no added sugar” or “50% less sugar”. Making your own dried fruit is also a way to reduce the amount of added sugar. Cranberries, raisins and dark chocolate are a good source of antioxidants which can reduce the risk of heart disease. Dark chocolate also provides other nutrients like magnesium, iron, and fiber.

As you can see most of the ingredients in trail mix provide a great source of antioxidants and help with reducing risk for heart related diseases. Above is a simple recipe I like to use. You can always swap out any ingredient or add additional ingredients if desired. Fun fact: August 31st is National Trail Mix Day and what’s a better way to celebrate than making your own!

Royal Bavaria royal-bavaria.com 2401 S. Sooner Road 405-799-7666 HOURS: Monday – Saturday 5:00 p.m. to 9:30 p.m., Sunday 5:00 p.m. to 8:30 p.m. BIERGARTEN: Open from May through October Thursday, Friday, and Saturday nights – Live Music (jazz, blues, 70’s and 80’s, and more) Royal Bavaria Still Serving Up Authentic German Food & Beer A ndy Gmeiner, the owner of Royal Bavaria, grew up in a restaurant-oriented family in Germany, enjoying classic German dishes cooked by his parents “A lot of people are surprised to find out that we serve great steaks,” said Gmeiner. “We also have chicken breasts and orange roughy for folks who aren’t’ very adventurous. and his grandparents. Gmeiner says he realized

Gmeiner’s training includes two stints at chef school to school and picked up his master’s degree in Restaurant “Jörg told me he was opening a German restaurant in Oklahoma and wanted me to come help him get started,” said Gmeiner. “So, I came over thinking I was going to be here for about 6 months, and here I am, still here today.” When Kühner decided to sell Royal Bavaria in 2008, it was an easy decision to step into a new role as the owner for Gmeiner. With the closure of Choctaw’s Old Germany restaurant in 2019, Royal Bavaria is the only authentic German restaurant left in the greater OKC area.

“I am all about old school German recipes,” said Gmeiner. “We stick to the great recipes I learned from my parents and my grandparents back in Germany. I’m not into a lot of foo-foo kind of recipes or trends. Take our Jägerschnitzel, for example. It’s the German answer to the chicken-fried steak. It’s our most popular dish, and it’s classic comfort food. It just makes you feel good. Very old, traditional dishes, and our customers appreciate that.”

Gmeiner says those recipes work so well that Royal Bavaria has a regular flow of repeat customers who have helped the business navigate the difficult COVID-19 period.

“They don’t even have to look at the menu,” said Gmeiner. “They’re like family or friends to us. They’ve been awesome; even during the lockdown, they were coming by to pick up curbside orders.”

Royal Bavaria also offers a selection of steaks that have surprised patrons who ventured off the popular path of classic German meals. early on that he loved the family business. Another very popular part of the Royal Bavaria experience is the availability of authentic German beer. The

“I started with cooking when I was around 13 years old,” restaurant brews its own beer onsite using equipment imsaid Gmeiner. “I started working at my family’s restaurant ported from Germany and installed by German brewmason the weekends and decided I wanted to be a chef.” ters. Gmeiner says all of Royal Bavaria’s beers are brewed

in Munich, where he picked up degrees as a chef in 1986 “All of our beers fall under what’s known as the ‘German and then a second degree as a pastry chef in 1988. He then Beer Purity Law,’” said Gmeiner. “That means we brew served his mandatory military service in the army, where only with pure ingredients: whole grain malt, German he worked as Head Chef, preparing meals for around 800 Andy Gmeiner, owner of Royal Bavaria yeast, Hallertauer hops, and pure water with no artificial soldiers daily. After his military service ended, he went back carbonation.” and Hotel Management. Beer-lovers will find five regular beers on tap at Royal Bavaria along with a selec

Then, in 1994, he got a call from his friend Jörg Kühner. beers and great German food in an authentic Biergarten.

to the highest standards possible. tion of excellent seasonal beers. And from May to October, they can enjoy those

“When I bought the restaurant back in 2008, one of my missions was to completely recreate the Biergarten,” said Gmeiner. “We relandscaped it and made it a great place. Every Thursday, Friday, and Saturday night, we have live music. It’s very popular.”

Gmeiner says he hopes people understand that the classic German Biergarten is more of a family gathering place.

“It’s like your backyard, only with live music and full service,” said Gmeiner. “People come out and sit for two, three, or four hours and just enjoy being outside with the music. We’ve built a children’s play area, so the parents don’t have to worry about getting a babysitter.”

The COVID-19 situation has been challenging for Gmeiner and his crew, but he says they’re surviving thanks to faithful patrons. He invites everyone to come out and enjoy the only authentic taste of Germany in the metro OKC area.

“We’re grateful to be here and to offer our friends great food, great beer, and great

music,” said Gmeiner.