skip to Main Content
A collection of healthy snacks

Your midafternoon hunger has come knocking, and low blood sugar has left you sleepy and unfocused. You might be tempted to hold out until dinner — but you know resisting those hunger pangs now will actually make you more likely to overeat later.

Sugar or caffeine may seem like the answer to the afternoon slump, but they’ll lead to an inevitable crash.

Keeping your blood sugar steady throughout the day is the key to avoiding those energy dips. With that in mind, many experts recommend eating every three or four hours, ideally real food that offers a combination of protein, healthy fats, complex carbohydrates, and fiber.

These recipes are designed with that nourishing balance in mind. Plus, they’ll keep you satisfied and humming along until it’s time for your next meal.

Energy Bites

Makes 12 servings
Prep time: 10 minutes

Cocoa-Almond

cocoa almond energy bitesPhotos: Andrea DAgosto; Prop Styling: Alicia Buszczak; Food Stylist: Paul Jackman

Ingredients

  • 1 cup soft dates
  • 1/4 cup rolled oats
  • 3 tbs. almond butter
  • 1/2 tsp. vanilla extract
  • 1 tbs. cocoa powder, plus 2 tbs. for coating

Matcha

Matcha Energy BitesPhotos: Andrea DAgosto; Prop Styling: Alicia Buszczak; Food Stylist: Paul Jackman

Ingredients

  • 1 cup soft dates
  • 1/4 cup rolled oats
  • 3 tbs. tahini
  • 2 tsp. matcha powder
  • 1 tbs. sesame seeds, plus 2 tbs. for coating

Coconut-Lime

Coconut Lime Energy BitesPhotos: Andrea DAgosto; Prop Styling: Alicia Buszczak; Food Stylist: Paul Jackman

Ingredients

  • 1/2 cup soft dates
  • 1/2 cup dried pineapple, coarsely chopped
  • 3 tbs. almond butter
  • 1 tbs. fresh lime juice
  • 2 tsp. fresh lime zest
  • 1/4 cup coconut flakes, plus 2 tbs. for coating

Directions

  1. Place all the ingredients for your chosen flavor (minus the coating) in a powerful blender or food processor. Blend, scraping down the sides frequently until the mixture forms a coarse purée.
  2. Spread coating on a large plate. Scoop out level tablespoons of the mixture, then roll into 1-inch balls and place on the plate. Roll the balls in the coating until well covered, then place in an airtight container and refrigerate for up to a month.

Why Dates?
This dried fruit adds a hint of sweetness while also being high in polyphenols, which means it delivers a dose of anti­oxidants. A concentrated source of pre- or postworkout energy, a 3.5-ounce serving (about four large Medjool dates) also contains nearly 7 grams of fiber and about 2.5 grams of protein.

Go Nuts
High in fiber and healthy fats, nuts are a satisfying snack choice. They also boast some serious health-enhancing benefits. Studies have shown that eating about 1 ounce of nuts daily can reduce the risk of heart disease by some 30 percent.|

Hummus, Three Ways

homemade hummusPhotos: Andrea DAgosto; Prop Styling: Alicia Buszczak; Food Stylist: Paul Jackman

Makes 3 cups
Prep time: 10 minutes

Beet

  • 1 cup steamed, mashed beets
  • 1/2 cup tahini
  • 1 14–oz. can chickpeas
  • 3 tbs. fresh lemon juice
  • 2 cloves garlic, minced
  • 1 tsp. paprika
  • 1/2 tsp. salt

Sweet Potato

  • 1 cup baked, mashed sweet potatoes
  • 1 cup walnuts, chopped
  • 1 14–oz. can chickpeas
  • 1/4 cup fresh lemon juice
  • 1/4 cup orange juice
  • 2 cloves garlic, minced
  • 3/4 tsp. salt

White Bean and Almond

  • 1/2 cup oil-packed sun-dried tomatoes, drained
  • 1/2 cup almonds, chopped
  • 1 14–oz. can white beans
  • 1/4 cup fresh lemon juice
  • 2 cloves garlic, minced
  • 1/2 tsp. salt

Directions

  1. Place all ingredients for your chosen flavor in a powerful blender or food processor. Blend until smooth, scraping down the sides as needed.
  2. Serve with pita, whole-grain or nut-based crackers, or sliced vegetables.
  3. Keep leftovers in an airtight container in the refrigerator for up to four days.|

Trail Mix Variations

homemade Trail MixPhotos: Andrea DAgosto; Prop Styling: Alicia Buszczak; Food Stylist: Paul Jackman

Makes about 3 cups
Prep time: 10 minutes

Curry

Base:

  • 1 cup raw cashews
  • 1 cup raw pumpkin seeds
Coating:

  • 1 tbs. coconut oil
  • 1 tsp. turmeric
  • 1 tsp. cinnamon
  • 1 tsp. cumin
  • 1 tsp. freshly ground black pepper

 

Mix-ins:

  • 1/2 cup dried apricots

Tamari-Almond

Base:

 

Coating:

  • 2 tsp. toasted sesame oil
  • 1 tsp. tamari or soy sauce
  • 2 tsp. honey
  • 1/8 tsp. cayenne

 

Mix-ins:

  • 1/2 cup wasabi peas
  • 1/2 cup goji berries
  • 1/2 cup dried cherry halves
  • 1/2 cup raisins

Nut Butter and Chocolate

Base:

Coating:

  • 1 tbs. avocado oil
  • 1 tbs. creamy nut butter
  • 1 tbs. honey
  • 1 tsp. cinnamon

 

Mix-ins:

  • 1/2 cup raisins

Directions

  1. Mix base ingredients in a medium bowl. In a medium sauté pan, warm oil for coating over medium heat, then add remaining coating ingredients and stir until mixture just starts to bubble.
  2. Add base ingredients and stir well to coat. Cook over medium-low heat for about two minutes, then add mix-ins and stir to combine.
  3. Remove from heat and transfer mixture to a bowl to cool, then store in an airtight container at room temperature for up to a week, or in the refrigerator for up to two weeks.

Breakfast Egg Muffins

Breakfast Egg MuffinsPhotos: Andrea DAgosto; Prop Styling: Alicia Buszczak; Food Stylist: Paul Jackman

Makes six servings
Prep time: 45 minutes

Ingredients

  • 5 large eggs
  • 1/2 tsp. salt
  • 1/2 cup plain Greek yogurt or 4 oz. lox, chopped
  • 1 tbs. extra-virgin olive oil
  • 1 1/4 cup Roma tomatoes, chopped (about 2 medium)
  • 1 cup kale, chopped
  • 1 tbs. fresh thyme or rosemary, or 1 tsp. dried

Directions

  1. Preheat oven to 350 degrees F. Line a 6-cup muffin pan with paper liners, or grease with plenty of olive oil.
  2. Whisk the eggs and salt in a medium bowl. If using yogurt, whisk into the eggs until smooth. If using lox, fold into the eggs until combined.
  3. Heat olive oil in a small sauté pan over medium-high heat. Add the tomatoes, kale, and herbs, then stir to combine. Cook, stirring frequently, until the vegetables are soft and shrunken and the pan is nearly dry, about three minutes. Remove from heat and let cool to room temperature, then fold into the egg mixture.
  4. Divide mixture among prepared muffin cups and bake for 25 minutes, until the tops are puffed and browned.
  5. To store, cool completely and transfer to an airtight container. Refrigerate for up to four days, or freeze in an airtight container or freezer bag for up to a month.

Our Nutrition Philosophy
We believe in focusing on eating high-quality, whole foods — an array of vegetables, fruits, legumes, meats, fish, eggs, whole-­kernel grains, and healthy fats and oils — for meeting daily nutritional needs. We recommend choosing organic, local, and unprocessed food as often as you can, and aiming for grassfed or grass-finished meats, free-range poultry, and wild-caught or sustainably farmed fish. We also favor full-fat dairy, with its more naturally bioavailable nutrients. We advocate for quality over quantity and trusting your body to guide your food choices. — The Editors

This originally appeared as “Snack Smart” in the March 2019 print issue of Experience Life.

Photography by: Andrea D'Agosto; Prop Styling: Alicia Buszczak; Food Stylist: Paul Jackman

Thoughts to share?

This Post Has 0 Comments

Leave a Reply

Your email address will not be published. Required fields are marked *

City and state are only displayed in our print magazine if your comment is chosen for publication.

ADVERTISEMENT

More Like This

Boost Your Energy With Protein Snacks
By Experience Life Staff
How protein-rich foods can increase your energy and mental alertness.
go easy on the sugar and flour
By Pilar Gerasimo
These two ingredients have a starring role in most packaged foods we eat. More than any other culprit, they fuel our chronic-disease epidemic.
candy bars
By Jamie Martin
Senior editor Jamie Marting admits to all-too-frequent sugar binges — and shares her strategies for taking control. Again.
Back To Top