5 Nutritious Snacks for Strength, Stamina, and Health

Nutritious Snacks for Energy and Well Being. 

These snacks will keep you going through the day, give you energy, and make you feel good!

1.  Rice Cake with Almond Butter and Banana Slices

Take a rice cake (I like Lundberg salt-free brown rice cakes.) Top with natural almond or peanut butter.  Make sure it's the good stuff without hydrogenated oils.  Add banana slices on top, or any other fruit slices you want!  I also like to use dried cranberries, raisins, or dark chocolate chips when you have a sweet tooth. :) 

2.  Smoothie

I love starting my day with a nutrition-packed smoothie!  Whenever I trade my morning latte for a nutrient-dense smoothie, I have much more energy and don't crash mid-day.  When you're active first thing in the morning, a smoothie can help you get off on the right foot, giving you the nutrients you need to stay energized throughout your day.

Everyone has a different preference when it comes to smoothies.  Some prefer more greens, others prefer more fruit.  Here's what works for me:

1 cup almond or cow's milk. 

1 tbsp. peanut butter or nut butter of choice.

1/2 banana

3 - 4 strawberries or other berry in season, frozen or fresh  

1 tbsp flax seed

2 tbsp Protein powder or shake powder

3 - 4 ice cubes

Blend on high until smooth.  :) 

3.  Greek Yogurt with Gluten Free Granola or Cereal

Take a few tablespoons 0% or 2% Greek yogurt.  Then add gluten free / additive free granola-- homemade or store bought.  Simple and nutritious! 

4.  Carrot 'Chips' and Hummus

I love hummus!  It's soo good and packed with protein! 

Slice carrots so they are in 1 inch circles, like a chip.  Spread out on a plate and dip into the hummus.  Make it homemade or buy hummus pre-made at the store.  If you're going the homemade route, make the humus ahead of time so it's ready when you want it.     

5.  Egg and Vegetable 'Muffins'.  Full Recipe Below:

This a great one to make ahead of time and grab on the go whenever you need a protein-filled snack.  They'll keep in the fridge for about a week.  You can add whatever vegetable you have in the house, frozen or fresh.  I recommend peas, carrots, potatoes, broccoli, spinach, kale... the list is endless. 

Make sure you coat the muffin tin with a healthy oil like coconut or olive oil so the egg doesn't stick.  Recipe below makes 12 muffins.  

Prep Time:  15 minutes.  Cook Time:  18 minutes. 

1.  Preheat oven to 375 F.  Coat pan with coconut or olive oil (or use non-stick spray).  In a large bowl toss veggies together.  There should be about 3 cups veggies total.   I recommend 1 cup spinach, 1 cup carrots, and 1 cup sweet potatoes.

3.  Loosely pile about 3 tablespoons of the veggie mixture into each muffin cavity, so that each is filled about 2/3 to 3/4 full. 

4.  In a bowl, whisk 4 eggs. Add 1/2 cup Greek yogurt and 1/2 cup almond or nonfat cow's milk. whisk together. Add salt and pepper to taste.  Pour about 2 - 3 tablespoons of egg mixture into each muffin cavity. 

5.  Optional:  Sprinkle some cheese on top, like grated Parmesan or shredded Mozzarella.

6.  Bake for 18 - 20 minutes, until muffins are cooked through.  Allow muffins to cool before eating.  Enjoy!