Sweet, creamy, and filling, this trio feels completely indulgent. The combination of fiber, healthy fats, and protein are sure to get you over any 3pm slump. Plus, the vitamin C in raspberries increases your body's fat-burning ability, according to research in the Journal of the American College of Nutrition. Combine a single-serving container of Greek yogurt, a cup of raspberries, and a half-tablespoon of honey.
A heaping bowl of comfort food is a healthy way to start your day, especially if the idea of quick sugar fixes like cereal just isn’t your thing. To make things speedier, make the oatmeal the night before or on the weekend in a big batch. Then portion out enough for your day. When you’re ready to eat, you need only focus on poaching your egg, which makes this incredibly hearty and healthy breakfast easy enough for a weekday.
These are perfect keto snacks alone, but they’re even tastier together, says Boise, Idaho-based dietitian Emily Norbryhn, RD, who often works with keto clients. “The fat, protein, and fiber in this snack will keep you full for hours,” she adds. Mix together two tablespoons crea\my almond butter, one teaspoon chia seeds, one teaspoon sunflower seeds, one teaspoon flax seeds, and two teaspoons pumpkin seeds. Dig in.
Did I have you at cheesecake? Made with frozen berries and cottage cheese (which IS indeed keto-friendly), you get the cheesecake taste in a glass with this clever recipe from Lindsay Cotter, the woman behind the gluten-free-dedicated blog Cotter Crunch. You can also cut way back on the sugar by using Stevia or xylitol syrup as a sweetener. Simply add berries, almonds, coconut milk, cashew cream or cottage cheese (for the cheesecake part), and a dash of cinnamon to a blender, and blend until smooth. Pour into cups and enjoy!
Popcorn is quite simple. Just buy a packet of popcorn kernels, fry them in oil in a covered pan, and add salt, or anything you like. You can really create your own flavor here, like cinnamon, plain salt, salt and pepper, spicy, and so on. Just make sure that the frying pan is covered. That is very important, otherwise, the popcorn kernels are going to be popping all over your stove top, cabinets, the floors, you get the idea. It is going to look like an explosion in Molly Weasley’s kitchen (Yes, I read all the Harry Potter books 😉 )
There's nothing better than the addictively delicious Italian treat. Simple chop up tomatoes — try to remove as many seeds and juice as possible so the toppings aren't too wet — throw in some finely minced garlic, basil, salt, and pepper, and a touch of balsamic. Refrigerate while you toast and break apart bite-sized pieces of fiber-rich bread. Then top each golden bread-bite with the toppings. Take a bite and enjoy!
Since popcorn is all whole grain, its insoluble fiber helps keep your digestive tract in check and prevents constipation. A 3-cup serving contains 3.5 grams of fiber, and a high-fiber diet can help promote intestinal regularity, according to the Food and Drug Administration (FDA). Who knew this small snack could make such a huge impact on digestive health?
Feeling in the mood for cookies? While one standard Oreo or Chips Ahoy won't likely derail your diet, it's tough to stop at one. That's where a good substitute comes in. McLachlan recommends 2 graham cracker squares spread with light peanut butter. You'll get a mix of sweet and salty flavors, plus a protein and fat boost from the peanut butter, which will keep you full till your next meal.
Simple. Delicious. Addictive. 8 grams of protein per bar. Meet the protein bars that carried us through miles and miles of walking throughout NYC! I added protein powder to rev up the protein in these bars, making sure they would give me lasting energy when out and about. I wasn’t really sure what they would taste like with 1/2 cup of protein powder, but I was pleasantly surprised by the outcome! Just make sure you use a pleasant tasting protein powder and you’ll be fine. I used an unsweetened rice protein powder (Garden of Life) which worked great as it doesn’t have a strong flavour.
There may come a time during your watermelon-eating phase each summer when you’re running low on ideas of how to use up extra watermelon, and this recipe helps fill that void: Instead of making a watermelon-flavored drink, you can make refreshing tea, and simply add a bit of fresh watermelon and basil to the tea for a subtle but beautifully balanced beverage.
One is sweetened with maple syrup (or any liquid sweetener), and the other is sweetened with jam. I used a fruit juice sweetened jam in my fave flavor–blueberry. I am partial to the jammy version as it has better texture and extra fruit flavor, but I wanted to give you options. Plus some flavors (ahem…orange) aren’t easy to find in a jam. Both of the recipes can serve as templates for making any flavor you like. Just switch up the type of juice or jam and you can have snacks of just about any fruity sort.
These open-faced egg toast beauties are much more than your average egg salad sandwich—the flavors, textures, and even look are elegant and original. Folded into the egg salad mixture is a mustardy vinaigrette, briny capers, fresh parsley, and just-bitter-enough radicchio leaves. Heaped on top of toasted sourdough, the result is both fresh and hearty, a win-win! This mixture would also be delicious piled on a whole grain like brown rice or quinoa, or even served as a salad for a lighter meal.
Tips for Success: Read your labels. Watch out for hidden carbs; to calculate the grams of carbs that impact your blood sugar, subtract the number of grams of dietary fiber from the total number of carb grams. Also double-check serving sizes on labels; some foods and drinks are actually two or more servings, so you need to add in those extra carbs and calories.
I’m pretty sure this post will make vegan marathon training more doable for me! I’m doing pretty good, but I get sooooo hungry between meals the day or two after a long run. This should help hold me over. Perfect timing too, because in the next few weeks I’ll be up to the longest runs. I just tried the endurance crackers and the protein bars and despite the fact that my crackers came out WAY thicker than yours did, they’re still great snacks! I think my favorite are the oatmeal squares. Awesome breakfast for sure! Thank you for the awesome ideas. :-)
Well you are wayyy faster than me (I’ve read some of your running posts)! Slow and steady for me. :-) But I seriously don’t think I could do it without your blog. I really am feeling better, more energy and focus, so much so that my boyfriend has been eating mostly vegan with me during the week! I’m so glad that I found your blog…and I’m sure you’ve heard this a million times before, but you really have helped me become a healthier person!! I don’t know if I’m glowing yet, but I’ll get there. :-)
I love agar agar and have used it to test out a cheese recipe! I, too, wonder why the double “agar agar” lol! So silly! But, hey, whatever! I’m dying over how gorgeous and vibrant these are and dang, I love how much healthier they are than the sugar-tastic ones full of crap at the grocery stores! My husband is not a big sweets fan, but he absolutely LOVES gummies, so I absolutely need to make these for him. He’d gobble them up super fast I’m betting…oh and me and Olivia would too. I love that you did 2 different flavors and I would be all over the orange ones. I love orange juice and syrup of course, so I’m practically salivating all over my keyboard looking at them and thinking about them. Totally serious. What a wonderful and easy recipe. Totally better than black-eyed pea cupcakes, haha! Ewww!!
High-Fat Cheeses — Although hard cheeses make for a great keto snack, they aren’t the best cheese for increasing your fat intake while minimizing protein. The highest fat cheeses that can serve as great high-fat, low-protein snacks are mascarpone cheese and cream cheese. Feel free to combine them with other snacks from this article, such as pork rinds, pepperoni, and nuts, for a wonderfully tasty keto snack.
Instead of meaty mushrooms, this vegetarian pâté relies on nutty pecans and the deep umami flavor of roasted cauliflower. The recipe calls for butter and cream to get a smooth consistency, but you can easily replace those ingredients with oil and vegetable stock in the same quantities. The result is a dip that's slightly less pâté-like, but just as tasty.
Toasted bread is a blank canvas for creativity. At dinner, you can stretch the bounds of typical “breakfast” toasts, too. Smoked salmon is a rich and luscious fish, and a little goes a long way: a pound will easily feed a family of four. Creamy yogurt, tangy capers, and crisp red onions balance the fattiness of the fish, but you can let people pick and choose the toppings they want with their smoked salmon toast. No one would say no to a bit of smashed avocado on this easy breakfast for dinner dish.
For a dairy-free take on addictive spinach-artichoke dip, a purée of cooked cauliflower and raw cashews proves impressively effective as a creamy base. We blitz them in the food processor along with the cauliflower cooking liquid, then add flavor to the mixture with vegan mayonnaise (homemade or store-bought), nutritional yeast, mustard, garlic powder, and lemon juice. Add the artichokes and cooked spinach, pulse until combined, and it's ready to be baked until browned and bubbling.
Snack foods can be one of the trickiest things for new vegans to figure out but with a little creativity there are plenty of yummy and healthy foods to keep your energy levels humming until your next meal. Try these quick and easy vegan snack ideas to help keep hunger at bay, enjoy some delicious food and get in plenty of nutrition. This list includes quick snack ideas, easy vegan recipes and the best healthy packaged snacks.
Vegan adults know what restrictions they're signing up for, but it can seem a little more difficult for parents of vegan children to find meals and snacks that will satisfy. Good news: it's probably not as difficult as you think! Below are some favorite snacks that kids, vegan or not, will love. Some take longer to prepare–like soft pretzels and bread–while some are whipped together in just minutes.
For many women, dieting equals food restriction. Snacks? They usually get eliminated in the name of saving calories. But snacking when you're watching your weight is actually a good idea. "[When dieting,] people often wait too long in between meals, so by the time they eat, they're so hungry, their portions or choices are out of control," says Linda McLachlan, RD, CDN, a New Jersey dietitian with Nutrition Matters, LLC. "Snacking helps keep you satisfied and wards off cravings." Here, seven low-calorie snacks to help you with your diet goals.