Snacking gets a bad rap but, as most people feel the need to eat between meals, it becomes an opportunity to support your health with nutritious food and treat your tastebuds in the process. I was looking for ideas for my mid-morning snacks, so I asked a registered dietitian (RD) what she’d recommend.
Avery Zenker, an RD for Everflex Fitness, gave me her top three go-to snacks for when she’s feeling hungry. They are quick and easy to assemble, and built around nutritionally dense foods, such as fruits, nuts and pulses.
Zenker is a registered dietitian, has a Master's degree in nutrition and is passionate about wellness. Within nutrition, her areas of expertise include plant-based and vegan diets, digestive health, disordered eating, sports nutrition, intuitive eating and weight loss.
1. Fruit cereal
Ingredient
- Fruit Such as berries, sliced bananas, sliced peaches.
- Nuts and seeds Such as pumpkin seeds, almonds, hemp seeds.
- Milk of choice For example, unsweetened vanilla almond milk.
- Protein powder (optional)
- Cinnamon (optional)
Method
- Add the ingredients to a bowl and enjoy!
Why Zenker recommends this snack
"It's quick and easy to make, and tastes sweet and crunchy," says Zenker. "The fruit provides whole-food carbohydrates, fiber and essential vitamins and minerals. The nuts and seeds provide fiber, as well as healthy fats and protein. I like adding pumpkin seeds because they're one of the best sources of magnesium and a good source of iron and zinc, too. The combination of fiber, protein, fats and fluid from the milk helps keep you satiated."
2. Two-ingredient oat banana cookies
Ingredients
- 1 banana
- ½ cup oats
- Optional: peanut butter, chocolate chips, cinnamon, nuts and seeds, pinch of salt
Method
- Mash ingredients together and form into cookie shapes on a baking sheet.
- Bake at 350℉ for five to seven minutes, or until formed.
Why Zenker recommends this snack
"I like that it only requires two simple ingredients, and that you can add whatever other ingredients you want—so the cookies can help meet your preferences and goals," says Zenker. "Oats are a great source of fiber, especially soluble fiber, which helps support a healthy gut, lowers cholesterol and regulates blood sugar."
3. Smashed edamame
Ingredients
- ½ cup edamame beans Buy frozen and thaw quickly using a microwave or hot water
- 1tbsp tahini
- 1-2tsp lemon juice, to taste
- Spices Such as salt, garlic powder, black pepper, onion powder.
Method
- Mash the ingredients together, modifying quantities as desired.
- Serve on toast or with crackers.
Why Zenker recommends this snack
"This snack is high in protein and fiber. The combination of protein, fiber and healthy fats helps make this snack satiating. It can be used as part of a meal, such as in a sandwich or wrap, or be a nice savory snack to satisfy a salty craving."
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