Weekday blues have you reaching into your snack drawer? You're not alone. I for one have a tendency to get caught up in work, realize too late that I'm ravenous, and reach for the first filling thing I can grab — whether it's cheese and crackers, a cookie, or those little cups of pudding in the back of our fridge.
But with a little bit of planning, you can arm yourself with healthy snacks that will give you more energy and power for your day, without taking a toll on your waistline. Check out our top five healthy snack recipes from around the Reno-Tahoe area.
Dark Chocolate Trail Mix Clusters
(courtesy of Mena Spodobalski, owner and fitness trainer, Evoke Fitness in Reno. Makes about 8 clusters)
This snack is easy to make and great to have on hand for a pre-workout snack or after-school treat, too!
¼ cup Whole Foods Market's Antioxidant Secret Trail Mix (or your own preferred type of trail mix)
3 tablespoons organic dark-chocolate chips
In microwave-safe bowl, melt chocolate chips in microwave. Make sure not to overheat or they will burn. Microwave 20 seconds and stir. If they have not completely melted after stirring, microwave an additional 10 to 15 seconds. On piece of wax paper, make chocolate circles with spoon, about the size of a quarter (about 8). Place trail mix on top of chocolate drops and lightly press down into chocolate. Let chocolate set, around 40 to 60 minutes, or refrigerate for faster results. Now try to eat just one!
Nutritional content (per cluster)
39 calories • 1.5 grams fat • 6 grams carbohydrates • 0.05 grams fiber • 2.5 grams sugar • 0.08 grams protein
(courtesy of B.Ann Lattin, co-owner, Lattin Farms in Fallon. Serves 4)
Lattin Farms in Fallon has been growing hearts of gold cantaloupes for more than 50 years. Their melons are used by food vendors at the festival and they're always sold fresh at the festival's farmers' market.
2 cups cantaloupe, ½-inch dice
2 cups tomatoes, cored and seeded, ½-inch dice
¼ cup onion, minced
1 to 2 tablespoons fresh jalapeño, minced
2 tablespoons fresh lime juice (or more, to taste)
2 tablespoons fresh orange juice
1 tablespoon orange zest
1 tablespoon granulated white sugar (or more, to taste)
¼ teaspoon kosher salt (or more, to taste)
⅛ teaspoon black pepper, freshly ground
¼ cup fresh basil, roughly chopped
In large bowl, add cantaloupe, tomatoes, onion, and 1 tablespoon jalapeño. Add lime juice, orange juice, zest, sugar, salt, and pepper. Toss thoroughly so all flavors are well distributed.
Add basil right before serving and toss again. Taste for balance, adding more jalapeño, lime juice, sugar, or salt as needed.
Biker Snack Bars
(Courtesy of Carson High School Culinary Arts. Yields 24 bars.
Created for Edible Pedal 100 2012) ¾ cup white or brown sugar
4 egg whites
1 large egg, beaten
¾ cup rolled oats
1 cup whole wheat flour
2 cups raisins
½ teaspoon baking powder
2½ cups super nutty granola
½ cup nonfat milk powder
1 tablespoon canola oil
1 teaspoon salt
¾ cup chocolate chips (optional)
Preheat oven to 350 degrees F. Grease a 9-by-13-inch pan. Blend eggs and oil in a mixing bowl. Sift together dry ingredients except fruit. Add dry ingredients to eggs mixture and blend. Stir in fruit. Spread evenly in greased 9-by-13-inch pan. Bake 30 minutes. Cool, cut into 24 pieces, wrap in foil, and freeze.
Dehydrated Cinnamon Apples
(courtesy of Mallori Knoblich. Serves 2)
Cinnamon, to taste
Core apple with knife or apple corer. Slice apples into thin pieces (about one centimeter thick or less); the thicker the slice, the longer it will need to dehydrate. Sprinkle with cinnamon. Dehydrate at 112 degrees F for 24 hours.
It's important to check on apples every few hours.
All dehydrators are different. Apples are done when they feel dry.
Fun for Kids Jungle Trail Mix
(makes 18 ½-cup portions)
4 cups animal crackers
2 cups whole grain wheat and raisin squares
2 (6 ounces) packages mixed dried fruit bits
1 cup candy-coated milk chocolate pieces
In large bowl, combine all ingredients with wooden spoon. Stir well. Pour mixture into large storage container with loose-fitting cover. Place in ½ cup snack-sized bags.