Winter Power Snacks

In my practice I work with many busy professionals who usually don’t have a lot of time to cook and many don’t have a set meal schedule because of their work and family demands. They rely heavily on snacks, many times to get through the day until dinner. And while this is not ideal, some feel that this situation can’t be helped so the solution here is to make sure that the snacks offer the highest possible nutritional value. Read on for five winter power snacks.

Here they are: simple, healthy, yummy. The catch? You need to plan, or else? Well… you can continue hitting the snack machine… and getting heavier and heavier…

1. Apple w/ nut butter: Sometimes an apple alone won’t hold you, especially if you are sensitive to carbohydrates — like I am. That doesn’t mean that apples are not good for you, but you might want to complement with a nut butter. Almond butter is my favorite, but cashew or peanut butter work well too. Whichever you like, make sure the label lists only that nut in the ingredients list. Commercial nut butters pack a bunch of hydrogenated oils and unnecessary sugar (did I hear Skippy?). Just keep some nut butter in the fridge at your office and you’re good to go.

2. Chicken broth: Unfortunately commercial broth doesn’t have the wonderful — and many — benefits of real mineral-rich bone broth, so if you want to keep a strong immune system and save money by using bones that otherwise are being wasted, then you should make just a little effort (see recipe below). Broth freezes very well, so use the biggest stock pot you have! A cup of broth with a little salt is a magic pick-me-up any time of the day — and very low in calories. You can carry some in a thermos or a coffee mug.

3. Baked sweet potatoes: When I discovered that I had a gluten intolerance I had to stop eating bread immediately. I tried different replacements, but one thing that really filled that “bread void” was baked sweet potatoes. I still eat them all the time and I still love them. They’re packed with nutrients and good quality carbohydrates. Just cut a medium-size sweet potato in half and bake it in medium heat for 20 to 25 minutes. Wrap it in foil and take it with you — they’re pretty good room temperature too. This is definitely my favorite winter snack .

4. Dried apricots w/ pecans: Yes, it could be any other dried fruit w/ any other nut too, but I just love this combination — it really satisfies my sweet tooth! Don’t buy the nut and dried fruit mixes as they are usually made with low quality ingredients and lots of unnecessary sugar. Just bring pecans and apricots in separate baggies so that you can eat as much of each as you want. Make sure to get sulfite-free apricots.

5. Miso soup: There’s nothing easier to make! Just keep miso in your office fridge and put a whooping tablespoon in the same hot water that you would use for tea. Mix it up and ta-da! This is as comforting as hot chocolate, without the sugar, and gives you great probiotic bacteria — we all can use more of that. Try miso soup when you have a headache or for a painful menstrual cramp.

And if you are ready to bring your wellness to the next level and feel better this year than you ever did, I’d love to talk to you. Call or email me and let’s see if I can help!