Gotta run? Take these healthy snacks with you. These make-ahead and no-cook recipes travel well and are perfect for the office fridge or your desk drawer.
A nice break from nuts, edamame give this unconventional trail mix a satisfying crunch. For a shortcut, substitute 3/4 cup store-bought roasted edamame for the homemade.
Make this crunchy snack at home over the weekend, pack it in an airtight container, and munch on a handful whenever cravings strike.
Soak 1 cup dried yellow split peas in 3 cups water for 4 1/2 hours. Drain and pat dry. Over medium-high heat, coat a large skillet with oil. Add half the peas; cook, stirring frequently, until golden brown and crunchy, 6 to 10 minutes. Season with salt. Repeat with remaining peas. Makes 12 servings (55 calories each).
The seeds scooped from a pumpkin, also known as pepitas, offer plenty of protein and magnesium, and 1/4 cup delivers a third of your daily requirement of immunity-protecting zinc. They are sold with or without their white shells.
For a tasty snack, rinse pepitas well, making sure to remove any pulp from the pumpkin. Let them dry overnight. Spread the seeds onto a baking sheet sprayed lightly with olive oil, and sprinkle with salt, pepper, garlic, paprika, or other seasonings. Cook for one hour at 250 degrees (125 calories for 1 ounce, or about 85 seeds).
Soybeans served still in their shells, also known as edamame, are a protein-rich snack. Steam them at home, then stash them in the fridge and eat them cold -- or reheat them in a microwave. Sprinkle coarse salt on top for a crunchy burst of flavor. Makes 4 servings (70 calories each).
Prepare this snack in the morning while you're making tea and getting ready for your day, and pack it in a reusable container. Come afternoon, you'll be glad for the energy boost it can provide.
Cover eggs with cold water by 1 inch. Bring water to a boil. Keep covered and remove from heat. Let stand 13 minutes. Drain and run under cold water. To spice it up, cut the egg in half and top with a dash of salt mixed with paprika; pepper and lemon zest; or chili flakes. One large egg is 1 serving (78 calories).
Although these pickles take two days to make, once canned they're the perfect portable snack. They'll stay stable and high-quality for at least a year; when you're ready to indulge, take them to the office and share the wealth with coworkers. (Just be sure to refrigerate them after opening.) Makes 3 quarts (about 15 calories for one large pickle).
These easy recipes and simple food pairings, all under 200 calories, are great for an afternoon snack, an appetizer platter, or a satisfying side dish.
Sweet potatoes' orange glow gives away their beta-carotene content. By serving this dip with whole-wheat pita and raw vegetables such as red peppers and broccoli, you also get selenium, vitamin C, and sulforaphane. Makes 4 cups (56 calories per serving).
Mix 3 cups whole nuts with 1/4 cup each flaxseeds, quinoa, and sunflower seeds (bottom left in photo). In a separate bowl, whisk 2 egg whites with 2 tablespoons honey, 1 1/2 teaspoons coarse salt, and 1/4 teaspoon each cayenne, cumin, and cinnamon. Toss with nut mix. Spread in a single layer on a baking sheet; bake at 325 degrees until dry, stirring occasionally, about 30 minutes. Scrape from pan while cooling, to avoid sticking. Makes 16 servings (178 calories each).
Intensely flavored almond flour stands in for wheat and gives these gluten-free poppy crackers a buttery crispness, along with a measure of protein, calcium, vitamin E, and folic acid. Makes 12 crackers (130 calories each).
Pack this parfait in the morning and enjoy breakfast on-the-go or a sweet afternoon snack.
In a small jar, layer 1/2 cup fruit cut into 1/2-inch cubes (kiwis, mangos, and pineapples are nice) with 1/4 cup plain low-fat yogurt. Top with 1 tablespoon toasted sliced almonds. Makes 1 serving (100 calories each).