healthy snacks

25 Tasty Topping Ideas for Rice Cakes

Myscha Theriault — Tue, 15 Nov 2011 11:00:35 +0000

When people start looking for ways to cut calories, one of the first products they tend to reach for is rice cakes. While I’ve previously thumbed my nose at them, a recent haul of generic items at my local Winn Dixie has me listing rice cakes at the top of my grocery list. At roughly two bucks per large sleeve, they provide cheap lunch fodder and make stocking the pantry a simple and affordable process. (See also: 6 Painless Ways to Cut Calories)

However, it took me a while to come up with some topping ideas for rice cakes that suited our eating style and budget. Since I had to research a few for myself anyway, I put it a bit of extra time to come up with a list that provided options for meat lovers, vegans, and vegetarians alike. And since we’re talking rice cakes, that makes all of these ideas appropriate for the gluten-free crowd. Score!

1. Hummus

Full of fiber and suitable for spreading on plain or flavored rice cakes, hummus is a fun lunch treat that can also be topped with chopped sprouts, scallions, or even chopped tomatoes and zatar for a bit of Middle Eastern flair. If you’d like a break from the traditional, consider a homemade alternative like white bean hummus with sundried tomatoes to mix things up a bit. I recently made a hunger-satisfying snack hummus using garlic, tahini, and brown lentils because I wanted to take advantage of their high nutrient density.

2. Guacamole

If you’re craving full-fat flavor but still want to keep things healthy, consider some guacamole or mashed avocado with diced veggies to top off your rice cakes. They’re full of good-for-you oils and are one of my favorite secret-weapon foods for going vegan. You can even mix in a little canned corn if you like to bulk up your midday meal to keep you going strong until dinner.

3. Mexican Mix

Try topping your rice cakes with refried black beans with shredded soy cheddar, black olives, and other Mexican ingredients. Of course you can always use pinto beans, but the black beans add an extra antioxidant punch and keep things fresh and unexpected on the lunch front.

4. Nutty Butters

For frugality, it’s tough to beat peanut butter, but there are other options including both almond and cashew. For those with across-the-board nut allergies, consider making a homemade “butter” from sunflower seed kernels. You’ll still have a bit of nuttiness in the flavor, but you’ll remain allergen free.

5. Organic Strawberry Spread

There are any number of lower-calorie jams and jellies worth spreading on your rice cakes at breakfast or snack time, but I’m particularly fond of strawberry for a couple of reasons. First, I’ve always been a strawberry fan. Second, it’s one of several great bulk bargains available to me when I shop at Costco, and I haven’t found any other low-sugar organic fruit spread that compares in price.

6. Lentil Pâté

It’s no secret that I’m a huge fan of lentil recipes, so it should come as no surprise to see lentil pâté on my list of low-calorie topping ideas for rice cakes. There are several different kids you can make. Some of them are based on red lentils; others include the brown variety combined with mushrooms and nuts. The point is, this is a simple way to use a recipe you can whip up affordably in a large batch and have on hand for snacks and lunches throughout the week.

7. Mushroom-Walnut Spread

Mushrooms bring a great deal of meaty flavor to the plant-based diet table, so if you’re in the middle of a full-blown vegan transition, you may want to consider something for your rice cakes that includes them. This mushroom-walnut spread from She Runs, She Eats should do the trick.

8. Sturdy Soups and Stews

If the soup or stew you are digging into is sturdy enough, rice cakes can make an excellent delivery system. Scooping up an old-fashioned split pea soup or some other suitably chunky alternative with your rice cake bulks up the meal and adds extra fiber along with stick-to-your-ribs goodness. Use scallions or other soup garnishes to liven things up and add a bit of extra crunch.

9. Nutella

A decadent chocolaty-nutty spread available around the world, Nutella makes great travel food and the perfect topping for your rice cakes when something sweet is in order.

10. Chutney

When you want something a little chunkier than jam on the fruit front, consider a hearty chutney. Available in a variety of flavors like mango, papaya, pineapple, and more, chutney makes a great condiment as well as a rice cake topping.

11. Apple Butter

A low-fat spread that’s perfect for autumn, apple butter is one of many fantastic uses for apples and a powerful topping idea for rice cakes at that time of year. If you’d like even more frugal fiber, consider mixing in a few raisins, chopped nuts, and perhaps a bit of coconut.

12. Baba Ghanoush

Healthy and extremely rich-tasting, baba ghanoush is one of my favorite Middle Eastern eggplant recipes. Spread some of its smoky goodness on top of your rice cakes and sprinkle on a little chopped parsley to liven things up.

13. Caribbean Eggplant Spread

I wish I had the time and energy to make this stuff every day. That’s how much I love this Caribbean eggplant spread. Loaded with roasted eggplant, jerk seasoning, chopped tomatoes, garlic, and cilantro, it’s as tasty on rice cakes as it is toasted bread rounds and cucumber slices.

14. Olive Tapenade

A fun alternative topping for your rice cakes, olive tapenade is also fantastic on strips of flatbread and cocktail crackers. Granted, to keep it affordable, you’ll definitely need to utilize your bulk buying skills. It’s still possible, however, especially with large-quantity deals available at places like Sam’s Club and Whole Foods.

15. Artichoke Spread

Artichokes are an unsung hero when it comes to dairy-free ways to add a bit of creaminess to favorite comfort foods. They’re also spectacular in a variety of spreads that are well-suited to rice cakes. Two that caught my eye are this warm vegan artichoke spread from Vegan Street and a white bean and artichoke spread from the folks at Go Dairy Free.

16. Spinach Dip

There are a number of ways to tweak the calories with reduced-fat cream cheese and other ingredients, making spinach dip suitable for lunchtime rice cakes as well as afternoon snacks. Use frozen spinach to keep it thrifty and toss in a piece of fruit and some carrot juice for extra energy.

17. Surimi Salad

Otherwise known as imitation crab meat, surimi is a budget seafood product popular for its affordability. Mix some with scallions and a light mayo and spread on a couple of rice cakes for a late breakfast.

18. Pizza Toppings

According to the people at Taste of Home, you can make rice cake pizzas. Who knew? Simply choose your favorite pizza sauce and other toppings such as sliced mushrooms, pepperoni, or ground beef and pop the whole shebang into the toaster oven for a few minutes. Basically, it’s an easy gluten-free version of English muffin pizzas.

19. Vegan Tuna Salad

Who says vegan sandwiches have to be made with bread? Try using a couple of rice cakes to create an alternative to this toasty and hearty vegan tuna melt. Mix in some chopped chives or sprouts for a little green, and you’re good to go.

20. Chicken Salad

If you’re looking for more open-faced sandwich ideas to try with your rice cakes, try using up the rest of those baked chicken leg quarters to make a horseradish-infused chicken salad. It's perfect with a little chopped fresh spinach mashed into the top and a great way to use up leftovers.

21. Salmon Spread

While I normally make my cream cheese and salmon spread as a cocktail appetizer for moderate-to-large gatherings, there’s no reason it can’t be used as a jazzier lunch option to pair with rice cakes as well. Using canned salmon helps control the cost and enables you to stock a key ingredient affordably in your pantry.

22. Chopped Ham and Relish Spread

If you’ve got some leftover ham and a few extra ingredients, you can whip up a fun rice cake topping. Mix finely-chopped ham with minced onion, pickle relish, mayo, pepper, and salt to taste and store in a container until you are ready to use. It’s a great way to stretch your meat money and bring some fun flavor to an otherwise hum-drum afternoon meal.

23. Cream Cheese Spreads

There’s nothing wrong with plain cream cheese, but sassing things up a bit with homemade cream cheese spreads is much more fun. Mix in some fun extras like raisins, pineapple, coconut, or fresh herbs to make your rice cakes sing.

24. Pumpkin

If you want to bring some traditional holiday flavors to the rice cake table, using canned pumpkin to create a hostess-worthy spreadable butter will do the trick. It works great on rustic baked goods as well.

25. Traditional Tuna

Mix in a bit of horseradish and some red onion to take traditional tuna salad to the next level. Put it in a separate container to spread on your rice cakes during your break and polish off with a crisp apple. You’ll have a full-flavored brown bag experience without breaking the bank.

There’s no reason to be bored if you’ve decided to work rice cakes into your menu plans. With these 25 ideas to get you started, you’ll have plenty of options to choose from.

Written by Myscha Theriault and published on Wise Bread. Read more articles from Wise Bread.

7 Fresh Ideas for Healthy Road Trip Snacks

Myscha Theriault — Wed, 24 Aug 2011 09:48:20 +0000

If you’re going on a family road trip, you really can’t escape the need to pack some food. Even if you’re planning on eating out or preparing food in the kitchen at your destination, packing a few healthy road trip snacks is still a necessity. Traffic delays, vehicle troubles, and other travel snafus are common enough that at some point you will indeed be dining in your car. Here’s how to stay prepared. (See also: Meals on Wheels: Four Simple Tips for Dining in Your Car)

Roasted Chickpeas

Typically I’d use these more for family movie night than for road trip snacks. That being said, there’s no reason you can’t take a batch of roasted chickpeas in the car with you. Season them with a flavor blend the whole family likes and store them in kid-friendly airtight containers for the road trip. They’re crunchy, packed with protein, and perfect for families dealing with peanut allergies.

Canning Jar Anti-Trail Mix

Before all of the world’s backpackers descend and accuse me of sacrilege, let me just say that I am indeed a trail mix fan. That being said, when it comes to healthy road trip snacks, I’ve found we get more meal mileage by keeping certain items separate. By filling quart-sized canning jars with various items such as sunflower seed kernels, walnuts, and dried fruit, we have the items we need to mix up trail mix if we desire. However, we also have individual items that can be used for hotel oatmeal toppings, salads, and other simple travel meals.

The jars are easy to keep organized in sectioned, fabric wine bags. Remember those ones I pick up for free while bargain shopping at Whole Foods? I can easily slip canning jars into the sections designed for individual wine bottles and stand the whole thing upright in a milk crate or clear tub. If we run out of something a few days into the trip, the jars are easy enough to fill up again from the bulk bins at the grocery store.

Sun Tea

Hey, it’s not just for your back porch anymore. Using large canning jars filled with water, slip an organic green or white tea bag in and hang the string and paper tag outside of the jar before putting the cover on. If you do this in the morning and store it in a clear tub or milk crate near the back window, you’ll have fresh sun tea to pour into your travel mugs by your mid-day stop. Just be sure to pack something soft behind the jar so it doesn’t accidentally get cracked. If you use a half-gallon sized canning jar, you’ll have enough for several people. Plus, you can start another batch after you distribute the tea from the morning. How cool is that?

Whole Fruit

It doesn’t get more low prep than this. Simple, whole fruits like bananas, apples, and even seedless grapes make perfect healthy road trip snacks. Keep a container to hold the peels and cores and compost them when you arrive at your destination. It’s an easy, zero-waste solution that keeps road food fun and nutritious.

Crudités

They are selling large bags of pre-cut crudités mix now at warehouse stores for a song. Pack a jar of homemade peanut sauce, or purchase large bulk jars of salad dressings that can also be used as dips. Ranch, honey-mustard, or Vidalia onion flavors all work well, as does the sweet Thai chili sauce in the quart-sized bottle. If you decide to go with the dipping option, then these are more of a snack to enjoy at the rest area. Otherwise, you’re going to have sauce all over the car. (Tip: A nice middle-of-the-road option here is to use plain peanut butter on the crudités. The kids will dig it, and you’ll have less mess than with a thinner sauce.)

Grab and Takes

While you can certainly find a power bar on the market to suit any dietary requirement (halal, vegan, kosher, gluten free), finding an affordable and easy option to make yourself is a great way to control nutrition, cost, and calories. For me, that option is breakfast cookies. Easily customized to suit your family’s tastes and budget, breakfast cookies can be prepared with chopped walnuts, dried cranberries, raisins, and even dates.

Spiced Almonds

With all the health benefits associated with almonds, finding ways to incorporate them into your diet more often just seems to make good sense. Normally, I make spiced almonds for holiday treats and hostess gifts. But if we have a long road trip ahead of us, I’m not above whipping up a batch for those extra-long days in the vehicle. They taste great, travel well, and provide a serious protein hit precisely when we need it.

Whatever road trip snacks you choose, keeping food in your car does more than save you money. It saves your sanity when travel difficulties arise. So how about it, readers? Do you have any additional ideas for healthy road trip snacks?

Written by Myscha Theriault and published on Wise Bread. Read more articles from Wise Bread.

4 Ways to Eat Healthy(ish) From Vending Machines

Chris Birk — Tue, 28 Jun 2011 10:00:35 +0000

They’re omnipresent. And typically omni-unhealthy.

Vending machines are everywhere, clustered especially in spots where you'll find students, office workers, and other on-the-go types. To be sure, more nutritious-conscious contraptions are starting to appear in workplaces and community spots (our company has an amazing fresh fruit vending option in the main office). But these remain few and far between.

The vending machine business takes in a staggering $110 million per day in the U.S. according to 1.800.VENDING. The vast majority of those purchases aren't waistline friendly. But for healthy-minded folks stuck in a pinch, there are some semi-healthy options.

Check out some of these tips so you know what buttons to push next time you’re face-to-face with a vending machine. (See also: Healthy, Frugal Eating)

Go Nuts...and Seeds

No snack hunter will have problems finding peanuts and sunflower seeds in vending machines. In fact, different flavors of each are common. For those hankering for a sweet snack, honey-roasted peanuts or even peanut M&Ms fare better than sugar-laden candy bars. Mixed nuts are the ideal snack in the late afternoon when you’re running on empty until dinner. Since the human body slowly digests monounsaturated fat, which is found in nuts and seeds, this path provides longer-lasting energy and an extended “full” feeling.

Choose Salty Snacks Wisely

Bagged goodies can hit the spot for those looking for a salty snack. The key is avoiding potato chips packed with simple carbohydrates. Too many simple carbs cause a short-lived energy boost and then a crash. However, Lays’ line of baked potato chips, Sun Chips, and reduced-fat popcorn serve as healthy alternatives. Generally low in calories and fat, these snacks have some fiber. Pretzels are a safe alternative, too, although they have little nutritious value. Whole-wheat cracker sandwiches with either cheese or peanut butter come with complex carbohydrates, the good kind. Not only do good carbs keep us full and more energized, but they also keep us alert for a longer period of time.

Use Fruits to Satisfy a Sweet Tooth

Candy bars, breakfast bars, and baked goods get us salivating. But like fatty potato chips, these overly sweetened indulgences contain tons of simple carbohydrates. Again, we get an abbreviated energy boost and then crash. Instead, look for fruit or fruit-based nibbles to satiate a dessert craving. Fig Newtons are exemplary in this role as they’re low in fat and calories.

Hydrate

It’s important to drink plenty of water even if you’re not doing anything that’s physically tasking. Dehydration may be masked as hunger, so try satisfying that hungry feeling with water. Avoid sodas, as they’re overloaded with sugar, empty calories, and simple carbohydrates. Energy drinks are seldom nutritiously different than soda. Water is the best choice, followed by sweet tea or flavored water.

Written by Chris Birk and published on Wise Bread. Read more articles from Wise Bread.

How to Make Your Own Popcorn

Meg Favreau — Wed, 11 May 2011 10:24:09 +0000

Addictive, fluffy, and crunchy, popcorn is, dare I say it...? The perfect snack.

We already know that it makes for great movie noshing. But popcorn can also be one of the healthiest snacks you can make, with three cups of air-popped popcorn coming in at around 90 calories. And humble popcorn can easily satisfy cravings for salty, sweet, and crunchy foods all at once. (See also: 6 Healthy Snacks That Won't Break the Bank)

Of course, we also know that some of the more popular forms of popcorn — the movie theater fare and microwave-at-home bags — and not very healthy. Heck, there's even a lung disease nicknamed "popcorn lung" that employees at microwave popcorn factories have developed.

Thankfully, healthy popcorn is both easy and inexpensive to make at home. Here are a few methods you can try.

On the Stovetop

This is how I usually make popcorn. I add 3 tbsp of olive or vegetable oil to a large pot and start to heat it over medium-high heat. Then I add a 1/2 cup of popcorn kernels and cover. As soon as it starts to pop, I put on oven mitts and shake the pot, still over the heat. The kernels will begin popping rapidly. When the popping slows down, remove the pot from the heat. Don't wait until you don't hear any kernels popping; there's a good chance that keeping it on the heat that long will burn the kernels on the bottom.

Remove the lid. Be careful — there might be a lot of steam.

If you'd like to make kettle corn, follow the same basic steps, but add 1/4 cup vegetable oil and 1/4 cup sugar at the beginning. Feel free to experiment with more or less sugar and oil to taste.

In the Microwave

You don't need Mr. Redenbacher all up in your business in order to make microwave popcorn. Simply take a brown paper lunch bag, add 1/4 cup of kernels, fold the top of the bag down a few times, and microwave it until the popping stops. You can add oil or butter to the bag before popping, or simply add it after.

Other Methods

If you really love popcorn and plan to make it regularly, there are some tools you can buy specifically for popping it, including hot air poppers, the stovetop Whirley-Pop, microwave bowls, and old-fashioned/theater-style popcorn poppers. If you're seriously considering getting one of those last ones, though, you might also want to reconsider just how much popcorn you're eating.

And of course, once the popcorn is popped, you can top it with whatever you want (in fact, some of these alternative pizza sauces might be quite excellent). If you know of any other particularly delicious topping combinations, please share them in the comments!

Written by Meg Favreau and published on Wise Bread. Read more Food and Drink articles from Wise Bread.

6 Pre-Workout Snacks to Keep You Moving

Healthy Theory — Mon, 31 Jan 2011 15:00:46 +0000

For most of us, a balanced meal 4-6 hours ahead of a workout provides enough energy to get through a 30-45 minute routine. But once we start adding intensity and duration, we need a bit more than breakfast or lunch to sustain the workload. That's because after about 60 minutes, we will have burned through the ready stores of glycogen stockpiled in our muscles and livers and begun to burn other sources — fat and protein.

Burning fat during a workout may sound like a good thing (and some researchers think it can be, occasionally), but it's inefficient. We run out of steam, intensity suffers, and fitness improvements come more slowly. As for protein, our bodies have much better things to do with such an essential ingredient than breaking it down and converting it to energy.

A small snack of 200 calories or fewer, 30-60 minutes ahead of a workout can give us just what we need to make the most of every rep. The International Society of Sports Nutritionists suggests a snack that has a ratio of 4-1 or 5-1 carbohydrates to protein. The carbs should come from fruits, vegetables, whole grains, or other complex carbs that take a while to break down. The protein helps replace some of the protein burned during intense exercise.

Lots of small bites fit the bill. Here are six to get you inspired — and keep your workout motivated.

(All nutrient data are from the USDA database. cal = Calories, CHO = Carbohydrate, PRO = Protein, F = Fat, in grams.)

1. Banana and Peanut Butter

(1 medium banana: 105 cal, 27CHO, 1PRO, .5F; 1 TBS chunky peanut butter: 94 cal, 3CHO, 4PRO, 8F)

Take away the bread, and Elvis's favorite sandwich makes a pretty good pre-workout treat. There are plenty of carbs to avoid a late workout slowdown, plus potassium to keep electrolytes balanced and help prevent cramps. If peanut butter is impractical, a handful of almonds is a good substitute for the protein (but not the Elvis impersonation).

2. Protein/Energy Bars (in the Correct Ratio)

It's hard to beat the convenience of these, but watch out for sugar, which will give you the wrong kind of boost too soon in the workout. The goal is to have carbohydrates available at the end of the workout, not to replace glycogen at the beginning. Protein bars will be a little light on carbohydrates, but the energy bars such as those offered by sports drink manufacturers are usually at 4-1 or 5-1.

3. Oatmeal

(1 cup, cooked: 166 cal, 28CHO, 6PRO, 3F)

Who knew oatmeal had so much protein? Bodybuilders! Plus it's got lots of good, slow-to-digest carbohydrates and fiber, and little fat. Cook your own to avoid the sugary pre-packaged kind.

4. Nonfat Yogurt with Fruit

(1 cup, plain: 137 cal, 18CHO, 14PRO, .5F)

Not everyone's stomach can tolerate dairy during a tough workout, but it's hard to beat yogurt as a convenient source of protein. Add some fruit — perhaps a banana or an apple (95 cal, 28CHO, .5 PRO, .5F) — to boost the carbs.

5. Trail Mix

(1/2 cup: 346 cal, 34CHO, 10PRO, 22F)

Look for a good-quality trail mix with lots of dried fruit, and avoid the chocolaty chunks. Nuts pack a lot of protein — and a lot of fat. Fortunately, those fats are the "good" unsaturated fats that lower cholesterol and blood lipid levels. If your trail mix includes flax seeds and walnuts, you're getting Omega-3 fats that can improve heart health, too.

6. Half a Turkey Sandwich

(2-3 oz. turkey: 60 cal, CHO1, 13PRO, .5F; whole wheat bread, 1 slice: 69 cal, 12CHO, 4PRO, 1F)

Pack this ahead of time with your lunch, and it's almost as convenient as an energy bar. Packaged sliced turkey is usually higher in sodium and fat (the "bad" fat) than freshly sliced turkey from the deli or meat counter. A slice of tomato and a dab of mustard make this more delicious and won't slow you down.

After you've finished at the gym, your pre-workout bite helps your body rebuild its glycogen stores for tomorrow's workout. You can accelerate that process by drinking something that's in the same 4-1 or 5-1 carbohydrate-to-protein ratio. There are lots of options here, including sports and recovery drinks, but none are simpler or more effective than an old favorite — a glass of nonfat chocolate milk.

Guest Post Blurb:

This is a post by Lars Peterson from our sister blog, Healthy Theory. Visit Healthy Theory for more health tips and news.

Written by Healthy Theory and published on Wise Bread. Read more Food and Drink articles from Wise Bread.

4 Healthy PTO Fundraising Ideas for the New School Year

Healthy Theory — Mon, 02 Aug 2010 17:09:29 +0000

Many school programs, such as band, cheerleading and Parent Teacher Organizations rely on fundraising activities to pay for equipment, activities, field trips and supplies. A study conducted in 2000 found that 80 percent of schools nationwide participate in some form of fundraising. However, most of those catalog sales and events tend to focus on unhealthy foods.

The most popular fundraising programs sell candy bars and high-fat baked goods, according to an educational report called "Sweet Deals: School Fundraising Can Be Healthy and Profitable" by the Center for Science in the Public Interest (CSPI). Just Googling "School Fundraisers" will lead someone to one of the most commonly conducted catalog fundraiser: the sale of cookie dough.

In school cafeterias, food service departments are under increased pressure to provide more healthful foods due to the dramatic increase in childhood obesity over the past 20 years. Studies also show that healthy kids learn better — good nutrition is linked to better behavior and academic performance. So why are the fundraisers promoting junk food? You can have a profitable fundraiser offering more healthful options.

Fresh Fruit

The most obvious healthy fundraiser is the sale of fresh fruit. The website www.800apples2.com offers navel oranges, red grapefruit, apples (red, golden and granny smith), and tangelos. They also have variety gift boxes and gift baskets of fruit. According to the organizations, even a small group of 15 people selling an average of 20 boxes each can make a profit of $2100. Florida Indian River Groves is another fruit fundraising option. The company suggests navel oranges and red grapefruit, because they are most popular.

Coffee

Why not try some gourmet coffee? Recently, many studies have found that the once-restricted beverage actually has many healthy benefits, such as lowering the risk of diabetes, Parkinson's disease and colon cancer. The Ultimate Beverage Collection includes coffee, hot cocoa, cappuccino, chai, iced tea, smoothies, and gift sets/beverage mugs. Prices range from $10 to $18 and the PTO can get a 40-50% profit on sales.

Nuts

Try some gourmet nuts instead of candy bars this year. Mascot Pecan Shelling Company offers pecans, peanuts, and cashews among its more healthy offerings (just watch out for the ones marked "glazed" as these are much higher in sugar and calories). While nuts can be high in calories, they are also full of beneficial nutrients such as fiber, antioxidants including vitamin E and selenium, and omega-3 fatty acids. Just remember to keep portion sizes around one to two ounces per day.

Events and Activities

Instead of a fundraiser around food, plan an event for learning (such as a book fair) or physical activity (a walk-a-thon or fun run). Scholastic book fairs are among the most popular for schools because they also offer the option of using some of the proceeds toward improving the school library.

Hosting a fun run can be a challenge, especially the first time, but it is a great way to promote physical activity. After determining the date, time and location, other factors to consider are distance (for children, the best is between two and four miles), how the money will be raised (flat rate or donation per mile; you can also ask local businesses for sponsorships), and whether or not you will offer concessions and t-shirts (which can also bring in money).

Creating healthful after school activities and fundraising events reaps its rewards in healthy, happy kids — and isn't that what it's all about?

Guest Post Blurb:

This is a guest post by Denise Reynolds from our sister blog, Healthy Theory. Visit Healthy Theory for more health tips and news.

Written by Healthy Theory and published on Wise Bread. Read more Family articles from Wise Bread.

6 Healthy Snacks that Won’t Break the Bank

Myscha Theriault — Thu, 22 Oct 2009 13:00:07 +0000

We all need a little something to get us by between meals now and again. Healthy snacks are a way to ward off hunger without getting too far off track calorie wise. Problem is, if you listen to all the ads and hype, you might think keeping a few appropriate items on hand has to cost big bucks. Here are six healthy snacks that won’t break the bank.

Popcorn

The giant bag I picked up at the warehouse store came in at just over thirty cents a pound. Definitely within anyone’s definition of a cheap healthy snack. Now, you can dress it up, turn it into caramel corn and generally take it to the next level calorie wise quite easily. In fact, our favorite way to enjoy it is by making garlic Alfredo popcorn to watch online movies with. The point is, the base ingredient is unprocessed and relatively healthy. From there, you can omit salt, or reduce the butter by half by mixing it with grape seed oil. Or just enjoy it plain as an extra item to tuck in with your brown bag lunch. Bonus? Kids dig it.

Fruit

In addition to the seasonal fruit access which varies depending on your location, there are a few which are reasonably affordable all year long. My top four for price and function? Apples, bananas, clementines and raisins. Apples are a grab and take snack that require no preparation and dirty no dishes. They can also go into a myriad of other recipes, providing serious flexibility. Bananas are quick, always available at your local Save A Lot for less than forty cents a pound, and like apples can be used for many other things besides a quick healthy snack. (Think bananas foster, daiquiris, breakfast cookies and more.)

Clementines may not provide as much flexibility, but as far as appropriate snack size and low mess items go, these things rock. Kids dig ‘em, they peel easily and are much lower on the messy scale than oranges if you’re looking for something to dress up the school lunches. I know I’ve written before about recipes and ideas for raisins, but I’m throwing them out again here. Why? Because honestly they’re pretty tough to beat when it comes to price, ease of storage and menu planning flexibility. A handful or two makes a great quick treat, and having them on hand for the pantry allows you to jazz up some otherwise humdrum meals with affordable ease.

Sauces, Dips and Spreads

These don’t exactly stand alone in the category of healthy snacks. You pretty much have to pair them with something. That being said, if you choose veggies instead of potato chips and carefully select your dipping medium, you’ll come out ahead in the calorie game. Think peanut sauce, spicy eggplant spreads, guacamole or bean dips instead of heavy cheese sauces or ranches. Mix up your honey mustard dip by using agave nectar instead. Some of the more flavorful vegan recipes in this category are worth considering, if calorie shaving is your main concern. Personally, we’re dippin’ and dunkin’ fans at our house, so finding substitutes in this area is an ongoing process. (Look for a post in the fairly near future on healthier dips and spreads, FYI.)

Pretzels

These things are available in uber bulk for a song if you enjoy shopping at Costco. Not only do they meet my definition of healthy snacks, they bring a flexibility to the recipe arena that’s comparable to popcorn. Two favorites at our house are chocolate covered pretzels for holiday treats and gifts and baked honey mustard pretzels for a low calorie upgrade to the plain variety. We’re always on the lookout for more bulk pretzel ideas however, so feel free to share your inspired ideas below in the comment section.

Smoothies

There are more recipes out there for smoothies than could ever be properly listed here. We do have a couple of favorites however, including peanut butter banana smoothies with soy milk and a cholesterol lowering berry smoothie that was doctor recommended to my Dad. I don’t have cholesterol issues, but do like the flavor and protein punch this one provides. (Again, would love it if you all would share your fave smoothies below.)

Trail Mix of Choice

This is sort of wide open for recipes as well. Starting with another frugal food I’ve written on before, peanuts, toss in raisins, dark chocolate chips, sunflower seed kernels and whatever else floats your boat. You can really mix and match here according to your ingredient preferences and budget.

healthy snacks

25 Tasty Topping Ideas for Rice Cakes

1. Hummus

2. Guacamole

3. Mexican Mix

4. Nutty Butters

5. Organic Strawberry Spread

6. Lentil Pâté

7. Mushroom-Walnut Spread

8. Sturdy Soups and Stews

9. Nutella

10. Chutney

11. Apple Butter

12. Baba Ghanoush

13. Caribbean Eggplant Spread

14. Olive Tapenade

15. Artichoke Spread

16. Spinach Dip

17. Surimi Salad

18. Pizza Toppings

19. Vegan Tuna Salad

20. Chicken Salad

21. Salmon Spread

22. Chopped Ham and Relish Spread

23. Cream Cheese Spreads

24. Pumpkin

25. Traditional Tuna

7 Fresh Ideas for Healthy Road Trip Snacks

Roasted Chickpeas

Canning Jar Anti-Trail Mix

Sun Tea

Whole Fruit

Crudités

Grab and Takes

Spiced Almonds

4 Ways to Eat Healthy(ish) From Vending Machines

Go Nuts...and Seeds

Choose Salty Snacks Wisely

Use Fruits to Satisfy a Sweet Tooth

Hydrate

How to Make Your Own Popcorn

On the Stovetop

In the Microwave

Other Methods

6 Pre-Workout Snacks to Keep You Moving

1. Banana and Peanut Butter

2. Protein/Energy Bars (in the Correct Ratio)

3. Oatmeal

4. Nonfat Yogurt with Fruit

5. Trail Mix

6. Half a Turkey Sandwich

4 Healthy PTO Fundraising Ideas for the New School Year

Fresh Fruit

Coffee

Nuts

Events and Activities

6 Healthy Snacks that Won’t Break the Bank

Popcorn

Fruit

Sauces, Dips and Spreads

Pretzels

Smoothies

Trail Mix of Choice

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