People don’t have time to meal prep every part of their weekly meals. This makes it so easy to run through the grocery store and grab a quick snack. Sometimes these snacks are healthy and well-portioned. However, most of them aren’t. Many packaged snacks contain high amounts of sugar, salt, and fat. Of course, they will taste delicious, but they aren’t the best thing to eat.
Since I moved to Japan, it’s been difficult finding snacks that aren’t heavily processed. Everything is either too sweet, too salty or doesn’t satiate my hunger. Also, it’s been difficult for me to meal prep. I have a small fridge with two shelves, a large appetite and a little bit of time. I can’t afford not to eat healthily and I can’t afford to spend all day in the kitchen. I’ve had to figure out ways to eat without sacrificing my healthy lifestyle. If you are busy and trying to maintain a healthy lifestyle without sacrificing a whole day to meal prep, here are four quick and easy snack recipes:
1. Apples with Peanut Butter and Yogurt Dip
Fresh fruit and peanut butter; what more could you want?
1/2 tablespoon of peanut butter
1 tablespoon of yogurt
1 shake of cinnamon
1 shake of nutmeg
1 apple, thinly sliced
In a small bowl, mix the peanut butter and yogurt together until smooth.
Next, add the cinnamon and nutmeg to the mix and stir.
Serve with sliced apples.
Recipe Notes: I used peanut butter and dairy yogurt but it’s so easy to change it up. Make it vegan by using a plant-based yogurt, such as almond or soy yogurt. You can even use almond butter or sunflower seed butter instead of peanut butter. If you are short on time, buy the apples pre-sliced.
2. Spicy and Mashed Avocado on Crackers
A great pre-workout snack without feeling heavy.
1/2 teaspoon of smoked paprika
A pinch of salt
A pinch of pepper
Your favorite healthy crackers
First, cut the avocado in half, remove the seed and scoop it out into a bowl.
Then, add the paprika, salt, and pepper.
Next, with a fork, mash the ingredients together until well mixed and smooth.
Serve on top of crackers.
Recipe Notes: Want to make this snack fully plant-based? Slice one carrot or a stalk of celery and spread the avocado mixture on top.
3. Quick Trail Mix
A simple trail mix without the sugary candy.
1/4 cup of unsalted cashews
1/4 cup of walnuts
1 tablespoon of dried fruit
In a bowl or a bag, add the ingredients together and shake.
Recipe Notes: I love this recipe because it’s something you can make before you run out the door. Also, it can be easily made nut-free by replacing the cashews and walnuts with sunflower seeds and pumpkin seeds.
4.,Spiced Nori (Seaweed) Chips
A healthy alternative to potato chips.
2 dried nori sheets cut into squares
1 teaspoon of shichimi ( Japanese Seven Spice Mix)
In a bag, add the nori squares and spice mix to a bag and shake.
Recipe Notes: Nori is low in calories, sodium and provides a good source of fiber. It’s also vegetarian, vegan and keto friendly. If you aren’t able to use shichimi, use your favorite spice mix.
5. Insert Your Creativity
This last recipe is an opportunity for you to make your own snack. One of the best things about living a healthy lifestyle is learning how to create dishes from scratch. Of course, this article is a great start, but it’s even better to make your own go-to healthy snacks. Some advice is to choose two plant-based ingredients; this can be fruit, vegetables, nuts or seeds. Next, decide if you want it to be sweet, spicy or a little salty. Finally, get in the kitchen and try it out. If it doesn’t work out, try it again.
Living a healthy lifestyle doesn’t have to be time-consuming nor should it be stressful. It should be your time to enjoy new foods and flavors. With these simple recipes, you can create easy grab and go snacks in under five minutes.
About The Author
Maia is the creator of Better My Veggies, a food and lifestyle blog. She has worked and studied in Costa Rica, China, and Japan. During her travels, she became interested in learning more about different cuisines and how to prepare them. Outside of cooking, she enjoys running, playing video games and exploring cooking. Find more from Maia @bettermyveggies