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12 Healthy Snacks

SHA Wellness Clinic
January 27, 2015

Whether it’s fueling up before hitting the gym or taking a midday snack break to avoid the afternoon lull, high energy, healthy snacks are the tastiest way to keep on going. They are the perfect way to fill up and provide enough long-lasting energy to tide us over. Enjoy these 12 smart snacks to munch on at home or take on-the-go.


1. Mini rice balls with seeds

This is a great way to use up leftover rice. Wet your hands with a little Umeboshi vinegar and roll a small amount of cooked brown rice into a ball. Toss with toasted sesame seeds or chopped nuts. Take two or three for a high energy boost.

2. Tofu or Tempeh Sticks

A light, bright protein lift. Simmer squares/small sticks of firm tofu or tempeh in a broth of shoyu, fresh ginger, a dash of oil and a little kombu. Cook for 15 minutes. Remove and place in a container. Can add a garnish of sauerkraut. Great to munch on after a work out.

3. Toasted nori

A super simple pick-me-up snack. Toast a sheet of nori and cut it into strips. Place in a small sandwich bag to take with you for a quick bite while busy.

4. Hummus and veggie sticks

Re-use a glass jar and put some hummus in the bottom. Add sticks of celery, carrot and radishes cut in half. Screw on the lid and you have a great snack on the go.




5. Edamame

An easy protein boost. Lightly blanch whole Edamame in boiling water, remove, and sprinkle with salt. Simple and tasty.

6. Almond Bars

Mix together chopped almonds, almond butter, apricots, vanilla, and rice syrup for an easy non-baked bar that gives a boost of energy.

7. Berries with touch of almond cream

Make your berry snack a bit more interesting with a dash of almond cream. Place a little at the bottom of a container and place the berries on top.

8. Walnuts with raisins or peanuts with dried apricots

A great way to stop the chocolate cravings. Use a tablespoon of chopped walnuts, a few grains of sea salt, and a tablespoon of raisins. The walnuts can be toasted if you like. Can also try a tablespoon of roasted peanuts with a tablespoon of dried and chopped apricots.





9. Instant miso soup with ginger and cilantro

A super quick and easy snack. Use a sachet of instant miso soup, a few sprigs of cilantro and a slice of fresh ginger. Place the cilantro and ginger in the bottom of your favorite mug. Add boiling water and stir in the contents of the sachet. A yummy soup in a jiffy.

10. Fruit Kanten cut into squares

This is a fun and refreshing snack. Make a kanten with agar agar flakes and sugar free fruit juice. Add in fresh fruit of your choice such as raspberries, pears, apples, blueberries or tangerines. Allow time for the kanten to cool and firm, then cut into squares and place in a container to take with you.

11. Amasake tangerine smoothy

Blend Amasake, apple juice, blueberries and the juice of tangerines for a nourishing smoothy

12. Quick Cous Cous Pudding

A tasty, easy, dessert or snack with extra for the next day. Bring 1 cup almond milk, 2 tablespoons rice syrup, 1 tablespoon tahini, 1/4 teaspoon almond extract and a pinch of salt to a boil. Add 1/2 cup whole-wheat couscous, 1 cup raspberries and 1 cinnamon stick; cover and cook 2 minutes. Remove from the heat and let sit, covered, 8 minutes. Top with toasted sliced almonds and a little more rice syrup, if desired.




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