How to make it to lunch and dinner: healthy snack ideas

Healthy lifestyle

How to make it to lunch and dinner: healthy snack ideas

December 7, 2020


Everyone knows that snacking helps to avoid acute hunger. But we either forget to schedule it, or we chew a sausage sandwich on the run. David Perlmutter, in Food and the Brain in Practice, offers a list of healthy snacks. Keep them close at hand – in your car, purse, or desk drawer. Or, if you’re at home, make something light (like a simple salad dressing).

Here are some useful options:

  • A handful of raw nuts, olives, or seeds (not peanuts)
  • Several pieces of dark chocolate (cocoa content over 70%)
  • Raw vegetables (bell peppers, broccoli, cucumber, radish) cut into pieces and wedges, which can be dipped in sauces and pastes such as guacamole, tapenade, hummus, tahini, baba ganoush, soft goat cheese or nut butter
  • Pieces of cold roasted turkey, roast beef or chicken with mustard and Grain Brain mayonnaise. Note: Be very careful with traditional deli meats, especially vacuum sealed (they may contain gluten)
  • Half an avocado, lightly drizzled with olive oil and freshly squeezed lemon juice, sprinkled with salt and pepper
  • Two hard boiled eggs

Each egg has only 70 calories. – A source

  • Inspired salad: for example, a chopped tomato with thin slices of mozzarella, drizzled with olive oil and sprinkled with chopped basil leaves, salt and pepper;
  • Tomato and basil salad with kefir sauce, bacon and fresh dill

For 1 serving you will need: 1 ripe red tomato (remove top and bottom and cut into 3 round slices), 2 fresh basil leaves, 2 tbsp. l. kefir sauce, 2 slices of bacon, toasted and finely chopped, 1 tbsp. l. extra virgin olive oil, sea salt.

Cooking method: Place the tomato mugs on top of one another on a plate, with basil leaves in between. Drizzle with sauce, sprinkle with bacon slices on top, add olive oil and salt. Nutritional value per serving: calories 273, fat 24 g, protein 9 g, carbohydrates 9 g, sugar 6 g, fiber 2 g, salt 480 mg.

For kefir sauce for 2 cups you will need: 2 cups of kefir, 2 tbsp. l. red grape vinegar, 1 sprig of finely chopped fresh dill, 2 tbsp. l. extra virgin olive oil, sea salt and freshly ground black pepper.

Cooking method: Whisk the kefir, vinegar and dill in a medium bowl while slowly pouring in the olive oil until it is completely mixed with the mixture. Season with salt and pepper to taste. Store in an airtight container in the refrigerator for about a week. Nutritional value per serving (two tablespoons): 35 kilocalories, 3 g of fat, 1 g of protein, 1 g of carbohydrates, 1 g of sugar, 0 g of fiber, 50 mg of salt.

  • cold peeled shrimp with lemon and dill;
  • Smoked salmon: Try dipping slices of it in Grain Brain mayonnaise or putting slices of goat cheese on top of it.
  • one whole or sliced ​​fruit (for example, grapefruit, orange, apple, berries, watermelon, pear, cherry, grape, kiwi, plum, peach, nectarine);
  • vegetables fermented with lactobacilli (for example, sauerkraut);
  • protein bars.

A selection of these snacks will help you maintain self-regulation: you will not have an excess of sugar in your blood, which occurs when you consume a large amount of carbohydrates, causing the feeling of unquenchable hunger. On the contrary, for several hours you will experience a sense of satisfaction thanks to the fats and proteins contained in these snacks. Say goodbye to lethargy, hunger and fatigue and say hello to your new energetic self 🙂

Based on the book “Food and the Brain in Practice”

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