Healthy Snacking - What We Always Have in Our Kitchens!

We’re serious here at Kale Blossom about food - and you can be too! Eating good food is one of the best things we can do for our health. Food is also the primary “tool” which we use in practice. Depending on the type of food, it may create a beautiful transformation towards health, or burden our bodies tremendously. 

Snacking is important for most of us - we may need a little something during the day to keep us moving. It can regulate our mood, curb cravings, improve overall health, boost brain power, and keep our energy elevated throughout the day. However, the wrong snack choices can significantly alter your day and send you down lethargy lane! Successful snacking starts with a little planning and preparation. We’ve put together a list of our go-to snacks and simple ideas. You certainly deserve to nourish yourself and those around you with the good stuff!

1. Avocados

You may have been expecting this on our list, and yes, it’s right at the top! Avocados are loaded with powerhouse nutrients, including vitamins C+K, potassium, fiber, folate, selenium, calcium, choline, and a great dose of heart-healthy omega-3 fatty acids. These nutrients improve heart health, support skin, eyes and hair health, enhance digestion, boost mood, and even reduce the risk of metabolic syndrome (think wacky blood sugar, high cholesterol, and excess belly fat - yikes!)

Grab a spoon and dig in, mash it up to enjoy with fresh chopped veggies, or sprinkle with your favorite spices for added flavor and health benefit - turmeric or curcumin, anyone? 

Our Favorite Crunchy Avocado Recipe

2. Nuts + Seeds

They might be small, but they’re mighty! Each little morsel is packed with good quality fats, protein, magnesium, and calcium. A good rule of thumb for serving size is simply a small handful. You can consume raw, grind them up to use as breading, throw onto salads, or add to your morning bowl of oatmeal. We like to mix it up and enjoy almonds, pecans, walnuts, cashews, pistachios, and macadamias. Our favorite seeds include chia, hemp, pumpkin, and sunflower.

3. Nut/Seed Butters

Nut butters really are THE best. They can turn an ordinary snack into a more nutrient-rich option. Nut butter is great to spread on apples, celery sticks, carrots or eat straight off the spoon (and kid-friendly!). We like almond, cashew, and sunflower seed butters (perfect nut-free option!). Toss a spoonful of nuts + seeds on a salad, add a dollop of butter to your smoothie or your morning oatmeal to enhance the flavor and protein content.

4. Berries

Fresh or frozen...these colorful gems are great scavengers of toxic free radicals within the body. Just ½ cup per day does the trick. It is best to eat organic as berries are commonly found on EWG’s Dirty Dozen list (they can be loaded with pesticides and plenty of other unsavories). Pair this sweet treat with a handful of nuts and seeds to keep your sugar/protein ratio in check.

Acai, blueberries, blackberries, goji, raspberries, strawberries

*Organic frozen berries are a great option when fresh are not abundant or out of season.

Recipe: Brain Boosting Smoothie

Recipe: The Perfect Smoothie

5. Fresh Cut Veggies

Eat the rainbow, friends! Slice up colored peppers, cucumbers, carrots, fresh tomatoes from your garden, or snap peas. Use your mashed avocado or hummus for dipping.

6. Hummus

Keep hummus on hand for dipping those veggies!

Recipe: Garlic Lemon Hummus

7. Bone Broth

Maybe not what you expected for a snack, but bone broth is full of protein, magnesium, calcium, and other beneficial minerals. These nutrients are especially helpful to support detoxification and gut integrity! There are many great store-bought options (we like Kettle & Fire) or try making your own. We’ve provided a link to our favorite homemade recipe below.

*Extra tip: freeze small servings to have on hand for the dreaded cold/flu season. The nutrients in bone broth provide great immune support and will give any bug a run for their money!

*Picky kids? Not great protein eaters? Have them sip bone broth or mix in their food.

Recipe: Make-It-Yourself Bone Broth

8. Hard-Boiled Eggs

Have you noticed the beautiful, bright color of egg yolk?! We think it’s such to catch your attention as it hosts vitamins A, D, E and K, essential fatty acids as well as calcium, iron, folate, B’s 6 and 12, zinc, phosphorus, zinc, and thiamine...besides protein. Phew! Besides these benefits, so easy to prepare and pack when you’re on the run.

9. Veggie Chips

Slice up a few sweet potatoes and rip up some kale. Lightly coat with oil and season with your favorite spices. Much better chip choices than what you’ll find in the vending machine!

Recipe: Easy Kale Chips

10. Tortilla Chip + Salsa

The perfect little snack when you need some crunch. We like Siete grain-free chips + fresh, no sugar added salsa. (Grab some of those cut veggies to dip, too!)

11. Meat Sticks

Packed with protein and an easy option for on-the-go! Beware of added ingredients including MSG, eww! We like Epic brand!

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