Maintaining a balanced and healthy diet is critical for both physical and mental health. Therefore, snacking is important to control hunger and not to exceed the limits of food intake in the main meals of the day (breakfast, lunch, and dinner). For fussy children a nutritional healthy snack recipe is the best option.
With that in mind, the challenge is to pay special attention to intermediate snacks, with options that can be prepared at home and even taken to work. Forget cookies, salty snacks and other industrialized products. So, it ends the excuse to stay long periods without eating.
Snacks that sandwich the main meals should be light and may be salty or sweet. If you go to work the first tip is: get plastic containers with a lid and a thermal mini back. This will make it easier to preserve the snacks, keeping them refrigerated until you get to work.
Here are snack recipe, quick and easy to prepare for you to eat at home or take to work.
Salad Sticks
Cut the vegetables, saldas like carrots, the heart of palm and cucumber in the form of little sticks. You can also make mini-settes with cherry tomatoes. Store in a refrigerator in a tightly closed plastic container to avoid drying.
Prepare a light seasoning with olive oil, white wine vinegar, salt and oregano and place in a little pot. Dip the chopsticks into the seasoning and enjoy.
Vegetables are important sources of minerals and vitamins. The carrot is rich in vitamin A, important for vision, maintenance of the skin and nails. The cucumber is a source of vitamin K, C, B1, containing anti-inflammatory and antioxidant properties. But the palm is rich in potassium, fiber and also contains calcium, essential for the maintenance of bones.
Tortilla wrap or Leaf bread
The tortilla or bread leaf you find easily in large markets. Buy vegetables of your choice to assemble the Wrap, which can be made with several fillings, here’s an example:
On a wrap, disk wipe a thin layer of light ricotta cream or light cottage cream. Add 2 lettuce leaves, 2 tablespoons finely chopped tomatoes, grated beets and 1 tablespoon brazil nuts. Wrap the wrap, cut in half and store in a plastic bag sealed under refrigeration.
Chips of Salsa Potato with herbs
Thoroughly rinse the peanuts and peel them. With a knife cut thin slices of mandioquinha/ salsa potato.
Grease a baking sheet with a string of olive oil and arrange the chips side by side, not one on top of the other, so that they evenly gild.
Add the salt and herbs and bake for 20 minutes at 180ºC in a preheated oven. Then leave for another 5 minutes at 200ºC.
Let cool and store in anti-hermetic pots to keep from wilting.
Banana and Apple Chips
Cut the banana and apple into slices, squeeze 2 lemons, quickly dip the slices in the lemon and let it drain, this will prevent browning.
In one form wrap paper and place the apple and banana slices side by side without bending over, you can sprinkle cinnamon to taste.
Preheat the oven to 180ºC, roast for 1h to 1h45 depending on the thickness of the slices.
Let cool and store in anti-hermetic pots to keep from wilting.
Whole grain pancake to eat with fruit and honey
Ingredients
- ½ cup (tea) whole wheat flour
- ½ cup (tea) oatmeal
- 1 tablespoon flaxseed flour
- 1 and ¾ cup of skim milk
- 1 teaspoon baking powder
- ½ teaspoon coconut oil (to sprinkle)
Method of Preparation
Put all the ingredients in a deep bowl and mix with a mixer (or whisk in the blender). Spread 3 tablespoons of the dough in the bottom of a small non-stick frying pan preheated and greased with coconut oil. Doure on both sides.
You can take 3 units to work with a chopped fruit of your choice and 2 tablespoons of honey. Whole grains are source fibers, which give satiety and regularize the functioning of the intestine, in addition to helping in the maintenance and reduction of cholesterol.
Cocoa Mousse
Ingredients
- ½ avocado
- 2 medium bananas chopped
- 3 tablespoons chopped sweetener
- 2 tablespoons cocoa powder
Method of preparation
Beat in the blender the avocado, the chopped bananas, the sweetener and the cocoa. Beat until creamy on mousse point. Pour into a bowl or into 5 individual pots. Let it freeze.
Cocoa pure powder has no added sugar, it has an antioxidant effect and helps in the control of cholesterol.
Oilseed Mix
Oilseeds such as almonds, Brazil nuts, cashew nuts and walnuts are rich in vitamin E and omega 3. They have antioxidant and anti-inflammatory properties, as well as being a healthier snack option.
They can be purchased in natural wholesale at large emporiums in downtown SP. This way you will save money. When buying large quantities you can not use everything at once, so there goes a tip for you to store in bags and freeze.
When using the nuts, remove only one of the bags from the freezer and in a mild aluminum form in the oven preheated to 180ºC. Bake until golden brown, remove from oven and allow to cool. Store in antihermetic pots to keep them dry, lasts up to 15 days if stored well.
Natural Fruits
Fruit is a fast and convenient snack option, no matter how often it is a routinely indicated option, natural foods are never unhealthy.
Now the tip is to prefer to eat the fruit instead of taking the juice. This is because, in the fruit juices, even being natural, we lose the fibers of the fruit at the moment we strain. By eating the whole fruit we can benefit from all the vitamins, minerals and fibers it contains.
The variety of colors of the fruit is that indicate their vitamins, so always have a very colorful fruit. If making a fruit salad add 1 tablespoon of oats, flaxseed or chia, further enriching your snack.
Understand the colors of fruits and their nutrients:
Green – Contains lutein, an antioxidant that strengthens vision, also rich in potassium, vitamin C, K and folic acid (iron).
Orange – Risks in vitamin C and beta-carotene, boost the immune system, maintain good vision and healthy skin, nails and hair.
Red – These are risks in lycopene and anthocyanins, which help reduce the risk of cancer and improve heart health.
Purple – They are antioxidants and photochemical, combat aging, diminish and preserve memory.
White – These are photochemical and potassium hazards, help lower cholesterol, lower blood pressure and prevent diabetes.
Overnight Oat
The overnight oat means oats from one day to the next. The novelty is a great option for those who want to take healthy snacks without getting into the monotony. You’ll need glass bottom pots with lid, like those jelly that’s over, you know? In it you will assemble layers of chopped fruits, yogurt, granola, oatmeal and whatever else comes to your imagination.
In the basic recipe, you should put in the bottom of the pot 2 tablespoons of oatmeal to 6 tablespoons of skim milk. Add the chopped fruits, such as strawberries. Then add skimmed yogurt with sweetener, granola, and more strawberries. In the last layer put milk and oats again. Cover and let in the refrigerator overnight. Take it to work and make yourself a nice snack.
Some tips:
- Pots should always be prepared one day before consumption and stored in the refrigerator.
- During the night the ingredients soften and gain more flavor.
- The original recipe takes oats but can be made with other cereals like flaxseed flour, quinoa and granola without added sugar.
- Always leave the pots under refrigeration until the time of consumption.
