Diabetes And The Art Of Snacking Well: Eight Easy Ideas
Taking time, everyday, to create an appealing, glucose-compatible snack is not a small feat when so many tasty, but unhealthy packaged temptations abound.
However, by collecting just seven quick and satisfying snack ideas, and keeping their ingredients on hand, we will always have a week’s worth of interesting refreshment to choose from. Collect and stock another seven ideas, and snack boredom will be vanquished by delectable diversity.
Eight Snack Ideas
Here are eight snack recipes that may help even the most kitchen-phobic among us turn snacking into an art form. They are nutrient-rich, ultra-easy to prepare, balance carbs with protein, and use ingredients that last at least a week if stored properly—most keep much longer:
- Seeds and Raisins. One mini box of raisins, and 2 tablespoons of dry roasted pumpkin seeds create a nutty, sweet, and chewy concoction of carbs and protein.
- About 145 calories, 14g carb, 8g total fat (1.5 saturated), 5g protein, 50mg sodium, 3.5g fiber.
- Rice Thins & Sunflower Seed Butter. Two slices of whole grain rice thins might seem a rather taste-deficient snack, but top each slice with two teaspoons of sunflower seed butter, and you get a crunchy, nut-gooey treat.
- About 166 calories, 15g carb, 8g total fat (1g saturated), 7g protein, 63mg sodium, 3g fiber.
- Carrots & Cottage Cheese. Use one cup of raw carrot chips or sticks to scoop your way through a 4-ounce (snack size) small curd, low fat tub of cottage cheese. It’s naturally sweet with a big crunch factor.
- About 125 calories, 14g carb, 2.5g total fat (1.5g saturated), 12g protein, 455mg sodium, 2g fiber, 15 mg cholesterol.
- Open Face Bagel Melt. Top 1/2 of a whole wheat bagel thin, toasted, with one slice reduced fat Swiss cheese and one slice oven-roasted turkey breast. Give it a quick zap in the microwave to soften the cheese (optional).
- About 145calories, 12g carb, 5.5g total fat (2.5g saturated), 13g protein, 267mg sodium, 2.5g fiber, 23mg cholesterol.
- Yogurt with Strawberries. Six ounces of plain nonfat Greek yogurt mixed with 3/4 cup sliced strawberries makes a creamy, sweet, no-fat afternoon temptation.
- About 140 calories, 16g carb, 0g total fat, 18g protein, 81mg sodium, 2.5g fiber.
- Tuna Sandwich Byte. For an interesting blend of flavors and textures top three pieces of whole grain cocktail rye bread with a mix of three diced cherry tomatoes, three ounces tuna (water packed), and 1/4 cup diced cucumber.
- About 165 calories, 17g carb, 2g total fat (0g saturated), 20g protein, 420mg sodium, 2g fiber, 40mg cholesterol.
- Quick Quesadilla. Spice up snack time by sprinkling two extra thin yellow corn tortillas with 1/4 cup finely shredded reduced-fat cheddar. Fold in half, and microwave to melt the cheese. Serve with 1/4 cup salsa.
- About 160 calories, 16g carb, 7g total fat (3.5g saturated), 9g protein, 230mg sodium, 2g fiber, 20mg cholesterol.
- Unique Veggie Break. Munch on one cup raw kohlrabi sticks and a half cup shelled edamame, thawed. For those who’ve not tried kohlrabi, it’s crunchy and surprisingly sweet.
- About 126 calories, 15g carb, 4g total fat (0g saturated), 9g protein, 34mg sodium, 7g fiber.
To modify a famous Hippocrates quote: “Let snacks be thy medicine and medicine be thy snacks.”
Source: Diabetic Living