Fast and healthy snacks should be easy to prepare and should contain nutrient-rich foods that are essential for the proper functioning of the body, such as fruits, seeds, whole grains, and dairy products. These snacks are great options for light and simple meals to make in the morning or afternoon snack, or to eat before bed. Some examples of fast and healthy snacks are:
- Vitamin fruit;
- Skimmed Yogurt with dried fruits and seeds;
- Skimmed milk with granola;
- Fruit with crackers or cracker;
- Unsweetened fruit juices, with leafy vegetables and seeds.
Check out the following video for some great options:
Best moments to snack
Snacks should be made every 2 to 3 hours, thus avoiding periods of fasting and low energy. Even snacks made at night should be consumed at least half an hour before bed so that digestion does not interfere with sleep and the presence of food in the stomach does not cause reflux. In addition, you should also avoid drinking caffeinated beverages, such as coffee and green tea, until 3 hours before bedtime, so as not to cause insomnia.
Growing children and adolescents should use whole or semi-skimmed milk and dairy products because the fat in these foods contains nutrients important for proper growth.
Following are two recipes for healthy snacks that can be consumed throughout the day.
Recipe for banana vitamin with chocolate
Ingredients:
- 200 ml of skim milk
- 1 banana
- 1 tablespoon chia
- 2 tablespoons light chocolate
Method of preparation:
Peel the bananas and beat everything in the blender. This drink can be accompanied by 3 whole or 4 type biscuits.
Oatmeal Cookies Recipe
Ingredients:
- 2 cups whole wheat flour;
- 2 cups of Oats;
- 1 cup Chocolate;
- 3/4 cup sugar;
- 2 tablespoons Yeast;
- 1 Egg;
- 250 to 300 g of butter, if you want in the softest consistency or 150 g for more hard biscuits;
- 1/4 cup Flaxseed;
- 1/4 cup sesame seeds.
Method of preparation:
1. Mix all ingredients with a spoon and then mix / knead everything by hand. If possible, use also with the pasta roll, so that the pasta is as homogeneous as possible.
2. Open the dough and cut into pieces with the help of a small round shape or the shape you want. Then place the biscuits in a covered form with parchment paper, spreading the biscuits so that they do not touch one another.
3. Leave in the preheated oven at 180ºC for about 15 minutes or until the dough cooks.
Oatmeal cookies can be made at the weekend to be eaten as a quick and healthy snack during the week. The presence of seeds makes the biscuits rich in good fats for the heart and in fibers that improve the functioning of the intestine.
See other healthy recipes ideas at:
- Healthy snack
- Afternoon snack
