Picture a voracious beast gnashing down on anything fatty and puffy—a seal, a tourist, a doughnut—that happens to float by. That’s you, every day around 3 p.m. Your targets: sugary and calorie-loaded drinks, chips, crackers, candies, cake, and pastries.
But as you’re about to see, snacking doesn’t have to mean indiscriminate feeding. “Use between-meal eating to deliver nutrients you’re not getting otherwise,” says Willow Jarosh, R.D.
Here are 15 delicious snacks to tame your midday hunger beast, whether you’re craving something salty, crunchy, savory, creamy, or a little sweet. (
Curry Roasted Chickpeas: Heat 1 1/2 tsp olive oil in saucepan over medium-high heat. Add 1/2 cup rinsed, drained, and dried Eden Organic No Salt Added Chickpeas (thumbs-up for their BPA-free cans). Cook 5 to 7 minutes, flipping frequently. Toss with 1/2 tsp curry powder and a generous pinch each of cumin, paprika, garlic powder, and sea salt.
Tuna & Feta Salad Mix: 3 oz canned tuna with 1/2 cup chickpeas, 1/2 cup chopped bell pepper, 3 Tbsp feta, 1 tsp olive oil, and 1 tsp red wine vinegar.
Chips & Guacamole: Combine 1/3 mashed avocado with 2 Tbsp chopped tomato, 1 Tbsp chopped onion, 1 tsp fresh lime juice, and a generous pinch each of garlic powder, chili powder, and sea salt. Serve with 10 Garden of Eatin’ Black Bean Tortilla Chips, which we love because they’re made from organic corn and black beans (that means more protein for staying full).
Parmesan-Chive Popcorn: Pop 2 Tbsp Arrowhead Mills Organic Popcorn Kernels. Whisk 1 Tbsp grated Parmesan, 2 tsp extra virgin olive oil, 2 tsp water, 2 generous pinches of garlic powder, and a generous pinch of sea salt in small microwaveable bowl. Microwave 10 seconds. Drizzle over popcorn. Toss well. Sprinkle with 1 Tbsp finely chopped chives.
Garlicky Bean Dip With Fennel Puree: 1/2 cup rinsed and drained Eden Organic Cannellini Beans, 1 1/2 Tbsp water, 1 Tbsp grated Parmesan, 1 tsp olive oil, 1/4 clove garlic, and a generous pinch each of dried thyme and sea salt in food processor until smooth. Serve with 1/4 fennel bulb (or cucumber), cut into matchsticks.
No-Bake Granola Bars: Line 8″ x 8″ baking pan with wax paper. Combine 1 cup rolled oats, 1 cup Barbara’s Organic Brown Rice Crisps Cereal, 1/2 cup roughly chopped peanuts, 1/2 cup tart dried cherries, and 1/2 tsp sea salt. Melt 3 Tbsp unsalted butter with 6 Tbsp brown sugar and 3 Tbsp honey in saucepan. Stir well. Bring to a boil. Reduce heat and simmer 2 minutes. Stir into granola mixture. Fold in 1/2 cup organic dark chocolate chips (60% cacao). Transfer to pan. Cover with wax paper and press into pan. Chill 30 minutes. Cut into 12 bars (2″ x 2 2/3″). (Makes 12 servings).
Whole Grain Waffle With Lemon-Herb Ricotta: Toast 1 Kashi 7-Grain Waffle. Top with 1/4 cup part-skim ricotta mixed with 1 tsp lemon zest and 1 Tbsp chopped mixed herbs such as parsley, oregano, and tarragon.
Egg, Avocado & Salmon Wrap: Spread 2 Tbsp mashed avocado onto an 8″-diameter whole grain tortilla; top with 1 oz smoked salmon and 1 sliced hard-boiled egg.
White Bean & Mozzarella Toss: Mix 1/2 cup canned white beans with 1/2 cup diced mozzarella, 1 tsp olive oil, and 1 tsp vinegar. Season with salt and pepper to taste.
Tzatziki With Whole Wheat Pita Wedges: Whisk 1/3 cup 2% Greek yogurt, 2 Tbsp reduced-fat sour cream, 1/4 cup shredded cucumber, 1 1/2 tsp fresh lemon juice, and 1/4 tsp minced garlic. Serve with 1 organic whole grain pita cut into bite-size wedges.
Fig-Almond Power Parfait: Layer 1 cup 2% Greek yogurt with 2 Tbsp sliced almonds and 2 diced dried figs.
Chocolate, PB & Banana Shake: Blend 1 cup plain low-fat yogurt, 1 banana, 2 tsp peanut butter, 2 tsp cocoa powder, and a handful of ice.
Lemony Quinoa-Apricot Muffins: Heat oven to 350°F. Whisk 3/4 cup 1% milk, 3 Tbsp expeller pressed canola oil, 1 egg, zest of 1 lemon, and 1 tsp vanilla extract in large bowl. In separate bowl, whisk 1 3/4 cup flour, 2/3 cup sugar, 1 1/2 tsp baking powder, and 1 tsp salt. Stir into wet ingredients. Fold in 1 cup cooked quinoa and 1/3 cup chopped dried apricots (try Anna and Sarah Dried Turkish Apricots). Divide in lined muffin pan. Bake 30 minutes. (Makes 12 servings).
Creamy Blueberry-Almond Smoothie: Blend 1 1/2 cups fortified milk, 1/2 cup fortified orange juice, 1 Tbsp almond butter, 1/2 cup frozen blueberries, 1/2 banana, and 1/2 cup crushed ice.
Roasted Pear With Cinnamon-Spiced Greek Yogurt: Coat 1 quartered and cored Bosc pear with olive oil spray. Bake in a 425°F oven until tender, 20 minutes. Cool slightly. Top with 1/4 cup Fage total 2% Greek Yogurt whisked with 1/2 tsp agave nectar and a generous pinch of cinnamon.