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The last time my daughter came to visit for a few days she was rummaging around in the kitchen for something to eat mid-afternoon when she turned to me and said (okay, complained), “You never have any snacks in the house, Mom.” She wasn’t wrong, but my lack of munchies in the pantry was not due to a shopping oversight. It was a (misguided) strategy. At this stage of my life, I know my strengths and weaknesses. Unfortunately, snacking can go right into the weakness category.
In general, I eat a healthy diet and I’ve never been a fan of deprivation. The problem is that if I have things like pretzels or chips in the house, my willpower (and portion control) goes out the window. On the other hand, If I don’t have something to eat mid-afternoon, I get too hungry and not only grow cranky (hangry!) but also there’s a greater chance I will overeat at dinner. Luckily, I have found a solution — or four — for this dilemma.
\What I’ve discovered is that instead of saying no to snacks, saying yes to a few well-chosen and satisfying snacks not only makes me happier, it may even make me — and you! — healthier. The trick is to swap out highly processed snack foods (I’m looking at you, chips and cookies), which have been linked to an increase in weight, cardiovascular disease, diabetes and a host of other not-so-pleasant outcomes, and swap in just-as-yummy alternatives.
Whether you crave something crunchy or sweet, here are some of my favorites that are not only easy to make with just a little prep, but they have proven health benefits. Most important for us snackaholics, they are totally delicious.
Pop this way!
Whenever I go to the movies with my grown daughter, she accuses me of eating all my popcorn before the movie begins. I have zero resistance, it’s true. Now, though, I make popcorn all the time at home and eat an entire bowl on my own, totally guilt-free.
Taking just a few minutes (less than five!) to make popcorn on the stovetop with a little olive oil yields more than enough perfectly popped corn to keep you munching through your favorite show. And, unlike the movie theater version, there are solid health benefits. Popcorn, a whole grain, is high in fiber, which can help you feel full while also controlling hypertension. It even contains antioxidants. One-quarter cup of raw kernels clocks in at only 120 calories. Plus, according to the American Heart Association, olive oil, which is a staple of the Mediterranean diet, may lower your risk of heart disease.
Try this: Heat two tablespoons of olive oil and three kernels of popcorn in a medium-sized pot with a lid. When you hear them pop, add ¼ cup of kernels, cover and cook over medium to high heat, shaking the pan until the popping subsides, usually in about four to five minutes. Sprinkle with a little (not too much) salt and enjoy. Smothering popcorn in butter negates the health benefits but feel free to play around with spices. I love sprinkling cinnamon on top.
Chips even a health expert can love
Most store-bought chips are loaded with decidedly unhealthy fats but that doesn’t mean you can’t enjoy a crunchy treat. Enter kale chips. The Mayo Clinic has called kale a superfood, stating “Kale is a nutrition superstar due to the amounts of vitamins A, B6, C, K, folate, fiber, carotenoids and manganese it contains. One cup of raw kale has just 20 calories.”
Let’s face it, chances are you don’t want to sit down in front of your favorite series with a fistful of raw kale. (Though if that’s your jam, have at it.) Instead, in just a few minutes you can turn the superfood into crunchy chips that satisfy the munch-craving.
Try this: Break the kale leaves off of the stems and shred into bite-size bits. I like using curly kale, but any kind will do. Spray a baking sheet with our good friend olive oil, spread the kale out in a single layer and spray it lightly again. Sprinkle with salt and bake at 350 degrees for about 15 minutes or until the edges are crispy.
A sweet (easy!) treat
“An apple a day may reduce high blood pressure, lower cholesterol and help you live longer,” according to the Cleveland Clinic. The nutrition experts there go on to point out that the antioxidants in apples may help reduce blood sugar and ease inflammation. To make it a bit more, well, treat-like, I like to slice a crisp apple and spread each piece with natural (no sugar added) almond or peanut butter. Even without the sugar, the combo will satisfy a sweet tooth. The protein in peanut or almond butter can help you stay full longer. It also contains lots of good-for-you minerals.
Try this: Simply slice apples and spread a bit of peanut butter on each slice, sit back and enjoy. One thing to keep in mind: both kinds of butter can be high in calories (approximately 100 calories per tablespoon) so think about a thin spread rather than a thick smear.
Bonus: Go bananas!
Sometimes what I really want, especially as the weather cools down, is something warm, sweet and soothing. (Pudding was my favorite dessert as a kid.) My go-to solution: Slice a banana into a microwave-safe bowl, sweeten it with cinnamon and zap it for about a minute or two. When it’s warm and mushy, stir and enjoy.
Okay, yes, it sounds like baby food but don’t judge. Trust me, it’s yummy and truly satisfies a sweet tooth. Plus, bananas are rich in potassium, a key mineral for heart health, as well as good-for-the-gut probiotics. I like to save it for a night-time snack, but you do you.
Now if you’ll excuse me, I’m going to make some popcorn before my daughter comes to visit. Even she approves of my snack solutions!
Photo Credits: Shutterstock; Getty Images (5)
What's your go-to healthy snack when you're hungry? Let us know in the comments below.
