Set yourself up for success by having healthy snacks on hand which can help balance blood sugar and support energy levels and mood throughout the day.
Some of us thrive on three square meals a day and others with smaller meals with snacks. I am one of those people - I consider myself a professional snacker. Having snacks are a great way to balance your blood sugar and to boost and sustain energy levels throughout the day. I encourage my clients to combine a clean protein and healthy fat for a snack as it will be digested slowly and will not cause a spike in blood sugar. Studies have shown that monosaturated and some saturated fatty acids are very effective at glucose stabilization (Bauman, 2016). Examples include avocado, nuts, seeds, olive oil and fish. Do not fear fat! Fat is key for a healthy brain (the brain is 60% fat) and hormone health. Just be sure it is a healthy fat.
Other foods that are supportive in balancing blood sugar contain B vitamins, vitamin C, zinc, potassium and magnesium. These are important cofactors for insulin production (Bauman, 2016).
Having healthy, nourishing snack on hand is key! Here is some snack inspo:
- Hardboiled egg with sea salt
- Nut butter and fresh fruit
- All the dips (hummus, tahini, guacamole, salsa)
- Yogurt with ground flax seed and fruit
- Nuts (walnuts, almonds, cashews)
- Sweet potato toast
- Bone / vegetable broth
- Avocado with sea salt
- Dates with nut butter
- Nut butter with cacao nibs and shredded coconut
Personally, I am a huge fan of chips and dips and have a healthy and satisfying alternative! Below is a recipe for Baked Kale Chip & Avocado Tahini. Tahini is the real MVP, a ground sesame seed paste that has a rich and nutty taste. Sesame seed is packed with zinc, selenium, iron, fiber and protein. This recipe is the ultimate beauty food as it includes avocado which is rich in vitamin E and will get your skin glowing. I did a live food demo with my friend Carly Perkins (certified life coach) where we chatted about our favorite healthy snacks, allium alternatives, and kids cooking classes. Check out the live food demo here.
Baked Kale Chips, Carrots & Radish with Avocado Tahini
Baked Kale Chips (serves 2-3)
Inspired by my friend Alicia Farris
1 bunch kale (rinsed and dried)
2 tsp extra virgin olive oil
1 tsp sea salt
-Preheat the oven to 300 degrees. Line a baking sheet with parchment paper.
-Bake for 10 minutes. Flip the kale. Bake for 10 more minutes.
-Allow kale to rest for a few minutes after cooking, they will crisp up a little more once out of the oven
PRO TIP: Wash and dry kale well. You do not want the kale to be wet when baking (this will result in soggy chips). Use a paper towel to take out the excess water. Tear the leaves from the stems in as big pieces as possible, keeping in mind the chips shrink as they bake. Discard the stems.
Avocado Tahini (makes 3/4 cup)
Inspired by Eat Feel Fresh by Sahara Rose
1 large ripe avocado, pitted
2 tbs tahini
juice of 1/2 lemon
1 garlic clove, minced
1/2 tsp sea salt
1/2 tsp cumin
-In a food processor, combine all ingredients
-Blend until it reaches your desired consistency
-Taste and adjust seasoning as needed
Toppings: cilantro, parsley, pepitas, olive oil, paprika
Bauman, E & Friedlander, J. (2016). Therapeutic Nutrition Textbook - Part 1. Penngrove, CA: Bauman College.