10 Healthy Summer Snacks

Posted by Healthworks Nutrition
Date: 16-06-2015

Summer is coming! I love this time of the year — the slower pace, warm weather, and family vacation time are what keep me going through the crazy busy-ness of the spring season. I look forward to short (or long) road trips and days spent at the zoo or the beach. But this also means that I have to be ready with an assortment of healthy snacks at all times.

Being prepared with some healthy options, should the kids or I get *the munchies*, has saved me many times. Sometimes you end up in a place where healthy options are not available — because let’s face it, theme parks do not usually have the best food options.

So, without further ado, here are some ideas to get you through all your summer adventures.

  1. Trail Mix
    All nuts and seeds should be raw — roasting changes the oils and makes them harmful to the body.
    Buy one that is pre-made, or be creative and make your own! Pumpkin seeds, sunflower seeds, almonds, coconut flakes, brazil nuts, dried/unsulphured fruit, cashews… the list goes on.
  2. Muffins
    Find a recipe for muffins made from coconut or almond flour — great gluten-free alternatives to wheat flour. Spelt flour is also a great low gluten alternative. You can also swap out oil or butter for apple sauce or plain greek yogurt. Add flaxseed, sunflower seeds, zucchini, apple to increase the nutritional value.  Here is an awesome almond flour muffin recipe that you can experiment with.
  3. Kale chips
    Mmm… kale chips (recipe here) are crunchy and can be very tasty! Make them simple with olive oil and sea salt, or be adventurous and spice them up. You can use your oven or dehydrator.
  4. Smoothie Pops
    This treat may need to stay home, but it is something that almost all kids will love! Whip up a healthy smoothie, pour into popsicle molds and freeze. (My go-to recipe is: 1 banana, a couple handfuls of any sort of dark green leafies, 1-2 dates, blueberries or other berries — frozen blueberries mask the green color the best, 1 tsp vanilla, 1/4 tsp sea salt, water or non-dairy milk.) The possibilities are endless!
  5. Fresh Fruit/ Berries
    Fruit is the ultimate easy snack to grab on the go. It is prepackaged, completely natural, and so good for you!
  6. Veggies Sticks
    Cutting up vegetables and storing them in the fridge as an easy snack is a great option — and kids (okay, adults too) are more likely to see raw vegetables as an option when they are ready to go. Keep dips, like hummus or tzatziki, on hand as well.
  7. Ants on a Log
    Remember these?  Celery sticks loaded with nut butter and raisins.  This is still one of my favourites — even as an adult. For a nutrient-rich version (better than the sugar-laden peanut butter one) use raw almond butter.
  8. Dehydrated Fruit Leather
    If you have a dehydrator, you can make all sorts of treats. Fruit leather is a fun option: Puree any fruit or blend of fruit with a bit of water, lemon juice and cinnamon. Spread the puree out on some plastic wrap on your dehydrator tray. When it is ready, just roll it up and store in the fridge. You can also make fruit leather on a low oven setting (but, in this case, the plastic wrap is not a good idea).
  9. Homemade Granola Bars
    A much healthier option than the store-bought kind. Try this recipe and add anything you like to it!
  10. Roasted Chickpeas
    Savory or sweet — you can make them however you want. Here are some ideas for flavour combinations.

Keep this list handy — and add any other ideas that you come up with. There is some prep involved but if you plan ahead, that road trip or day at the outdoor pool will be much easier!

** This list is also great for packed lunches.

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