10 delicious ideas for healthy snacks

Most nutritionists agree that an adult needs to eat 5 times a day. Snacking between breakfast, lunch and dinner is an opportunity to introduce additional nutrients into the body and avoid overeating during the main meal, which leads to weight gain.

Healthy snacks help maintain stable blood sugar levels, which prevents type 2 diabetes, obesity, heart disease and high blood pressure. However, not only your body but also your mind will appreciate a balanced snack. It has been proven to improve concentration and eliminate fatigue. To snack correctly perform its function, it must be balanced in nutritional value. It should contain a balanced ratio of carbohydrates, proteins, fats, fiber, vitamins and minerals. We offer 10 snack ideas that meet this criterion.

1. Hummus with vegetables

Hummus entered the world cuisine of healthy living from Lebanon. It can be bought ready-made in any supermarket or cooked at home. Soak dried chickpeas overnight in cold water with 1 teaspoon baking soda. Boil the soaked chickpeas for at least 1 hour in salted water. If you do not have time for such preparation, you can buy a jar of hummus and thereby speed up the whole process.

To 1 can (425 ml) of hummus you need to add 3 teaspoons of sesame seeds, 3 tablespoons of olive oil, 1/2 teaspoon of cumin, 1 garlic clove, fresh juice of half a lemon, salt and freshly ground pepper and any vegetables. Mix all the ingredients into a paste using blenders. If the mass is very thick. It can be diluted with olive oil, water or liquid from chickpeas. Store the finished hummus in a closed box in the refrigerator. 

2. Whole grain bread sandwich with cheese and radish

Choose homemade cheese without a pronounced taste. Neutral taste properties make it an ideal addition to both sweet and salty dishes. It is rich in protein, sodium and calcium. In the version with whole grain bread and radish, cheese becomes a nutritious snack between lunch and dinner. Fresh cheese can be seasoned with salt and pepper. If it seems too dry, you can add a little Greek yogurt or olive oil. Sandwiches can be sprinkled with fresh garlic.

2. Oatmeal or muesli

This is a great choice not only for breakfast but also for a morning snack. The advantage is that almost everything can be added to a crumbly oatmeal base – from seeds and nuts, and dried fruits to pieces of chocolate.

Simply fill the mixture with hot milk or water, cover and leave for a few minutes. We recommend supplementing the finished base with fresh fruits. And you can improve the taste and nutritional value by adding a piece of butter, honey, maple syrup, and dates.

4. Whole grain toast with peanut butter

Peanut butter contains nothing but peanuts. It is a useful ingredient for making breakfast or afternoon tea. In a special way, it tastes great if you spread it on whole grain toast and sprinkle it with sweet fruits, in particular bananas. 

5. Baguette with cheese, smoked salmon and dill

Salmon is not only one of the most delicious fish. It is also very rich in protein. Contains vitamins and minerals. It is one of the best natural sources of omega-3 fatty acids that the human body cannot produce itself, so it must be taken with food.

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Smoked salmon goes well with dill. Spread the pieces of fish on a whole grain baguette, spread with white cream cheese, and garnish with dill

6. Light vegetable salad with egg

Eggs contain many vitamins and minerals such as phosphorus, calcium, potassium, iron, and zinc. They are easily absorbed, and thanks to the exogenous amino acids contained in them, their consumption maintains memory and concentration. Eggs are perfectly combined with fresh vegetables and oil, providing the body with additional vitamins and fiber. For nutritional value, you can eat this salad with a piece of black or whole-grain bread.

7. Canapka with avocado, tomatoes and arugula

Inclusion in the diet of avocado is recommended because of its excellent nutritional value. It is rich in both minerals (containing potassium, copper, phosphorus, and magnesium) and vitamins (C, E, K, H, V3 and B5). Contains a minimum of sugar and a large amount of healthy fats, which in composition resemble olive oil.

Due to its consistency and mild taste, avocado is suitable for cooking a wide range of salty and sweet dishes hot and cold. The easiest thing is to cut it and spread it on bread, decorating it with tomatoes, and arugula, and add a little salt.

8. Corn waffles or yeast-free bread with cheese, vegetables and herbs

Just mix the cheese with your favorite vegetables and season. Salt is not necessary – do not be afraid to experiment with different mixtures of spices. Especially fresh herbs, such as garlic or basil, can give it an absolutely exclusive smell and taste. Prepared salad can be eaten without any additions spread on bread, corn, or rice waffles, which give the dish a pleasant fragility.

9. Greek yogurt with fruit

If you choose low-fat yogurt, you will get a product containing about 10 g of protein per 100 g of yogurt, with a minimum amount of fat. You can add some favorite fruits, dried fruits, or snacks to it. Bananas or grapes can give much more energy than just an apple.

10. Rice with milk, butter or olive oil

Usually a midday or evening snack with pieces of fruit (fresh or dried) and nuts, grated chocolate.

Try and make sure that each of these snacks saturates the body, gives energy and raises the mood.