Healthy Snacking 101

Snacking-101-2

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Hi all, I hope you’re having a great week!

It’s already the end of October and many of you are probably heading to the grocery store and thinking about feeding yourself and your family this coming week. I have an amazing recipe that works for both snacks AND dinners that will please even the pickiest eaters. It’s dairy free, nourishing, and totally my idea of a comfort food. Check it out below.

In the meantime, I wanted to share with you a bit about a workshop on snacking I did a few weeks ago.

How can snacking be beneficial?

• It helps prevent low blood sugar
• It prevents overeating and cravings later in the day
• It gives your metabolism a kick in the pants

What types of snacks should I (or should I not) be eating?

The best snacks are nutrient dense, whole foods that are high in protein, healthy fats, fiber, and water. Stay away from refined carbs, sugar, caffeine (especially on an already empty stomach).
• Protein: Digested slowly, which stabilizes blood sugar levels and prevents the “sugar high.” Some sources are animal proteins such as poultry, fish, eggs, dairy, or grass-fed beef and plant-based protein such as legumes, grains, nuts, seeds. Make sure you’re getting plenty of different plant-based proteins in order to create a complete protein.
• Healthy fats: Fats makes you feel full and satisfied. Like protein, they help stabilize blood sugar and provide sustainable energy. Some sources are avocado, nuts, seeds, coconut, and healthy oils such as olive oil, coconut oil, and walnut oil. Omega-3 fatty acids from salmon, halibut and other cold-water fish, sardines, flax, walnuts, eggs.
• Fiber: We need about 35-50g of fiber per day for healthy digestion and balancing the bacteria in the gut. Fiber helps eliminate toxins and keeps us regular. Some sources are whole grains, beans, nuts, seeds, veggies, and whole fruit.
• Water: Veggies are mostly water, but also packed with fiber, valuable micronutrients, and antioxidants. Making sure you stay hydrated will help regulate digestion, improve circulation and improve concentration, to name just a few. Some sources are veggies, flavored soda water, fresh green juice, coconut water, and fermented drinks.

Want the full handout with a bunch of recipes? Click here

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Sweet Potato and Carrot Cashew Sauce

Like I said, aaaaaaahhhhh-MAZING. I made a huge batch and used it all week for dips, spreads, and this decadent dinner. It’s just as satisfying as creamy mac ‘n cheese but much better for you when you feel like indulging in the occasional pasta dish. These are gluten-free brown rice and quinoa noodles from Trader Joe’s, but this sauce would be just as good on soba noodles, any cooked grains, or a pile of steamed veggies.

Ingredients:
1 ½ cup raw cashews
1 ¼ cup water
1 cup each steamed sweet potato and carrot
2 Tbs. nutritional yeast
1 clove of garlic
Juice of ½ lemon
1 ½ tsp sea salt
½ tsp fresh pepper

Directions:
Combine everything together in a food processor and blend until smooth. Add more salt and pepper to taste.

For More Articles like this visit:

http://18grains.com/healthy-snacking-101/

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