See recipe links below!

Fat/fiber/protein - give you energy, stabilize blood sugar, keep you full and satiated

Cravings/deficiency chart

1. Fruit and nut/seed
Fresh fruit - Pear Wedges with Cashew Butter and Coconut - Slice a ripe pear into quarters and drizzle with 1-2 tablespoons of cashew butter. Sprinkle with unsweetened coconut chips to finish.
Variations - apple, peach
other nut and seed butters
sprinkle w chia seedsDried fruit - and nut - keep separate, trail mix make it interesting, make sure dried fruit does not have added sugar
Cashews and cranberries
Walnuts or pistachio nuts and dried cherries
Almonds or pumpkin seeds and dried blueberries
Homemade bars and energy bites
Fruit leather (no added sugar)
Savory nut and seed clusters

2. Egg based
Jammy egg with toppings -something saucy, crunchy- contrast so satiating; or with tomato on toast
Cook up a dozen hard-boiled over the weekend, let cool, and store in an airtight container lined with a paper towel for quick snacks. Top multi-grain or gluten-free toast with a sliced egg, a thick slice of tomato, and a sprinkle of coarse sea salt.
Frittata - change vegetables and herbs based on the season. Can make in muffin tins or mini muffin tins and freeze. Keeps in the fridge for up to 4 days.

3. Spoonable
Yogurt based - dairy or dairy-free;
Chia pudding
Blueberry Cacao Parfait - team up textures (and a balanced mix of nutrients)  fresh or frozen blueberries and crunchy cacao nibs
Apple sauce and tahini

Apple Cider Pudding

This is one of my absolute favorite snacks in the winter - nourishing, warming, not too sweet. It takes less than 3 minutes to make and only has four ingredients. Kuzu root starch, referred to as kudzu in Japan, is known to help ease belly aches and cold symptoms. I love it for breakfast or when I'm winding down after dinner. Find kuzu in the global aisle of your grocery store, near the packaged seaweeds.

Serves 2

1 ¼ cup apple cider, divided
2 tablespoon kuzu root starch
1 ½ teaspoons tahini 
½ teaspoons vanilla extract 

In a small bowl, combine kuzu with the remaining apple cider, mixing and mashing the kuzu with a fork until the kuzu dissolves.

In a small pot, bring 1 cup of apple cider to a boil then reduce the heat and simmer.

Add the kuzu mixture and cook over low heat until thickened, stirring constantly to prevent the kudzu from clumping together, until the milky white color turns clear. Once thickened, stir in the tahini and vanilla, then pour into two mugs and serve.

For a thicker pudding, mix together more kuzu with cold water and stir it into the hot cider. 

Variations:

• Stir in a dash of cinnamon and/or cardamom when adding the tahini.
• Add a slice of fresh ginger to the pot with the cold cider and remove it before serving.
• Use almond butter, peanut butter or your favorite nut butter in place of tahini. 

4. Almond Butter-Filled Dates or Apricots
Fill two pitted Medjool dates with almond butter and top with a sprinkle of cocoa powder and shredded coconut for long-lasting energy. Switch up the nut butter, or just put a nut inside the date, sprinkle w cinnamon, cardamom…

5. Half-Size Smoothie
Get creative. handout smoothiology
Divide your morning smoothie in half (or make a double batch) and save one for your morning snack. (Tip: Smoothies with flax seed, chia seeds, or oats tend not to separate when stored in the fridge.)

6. Miso Soup
Tofu or other protein, green onion, ginger, garlic, seaweed, veg

7. Vegetables and hummus or another dip, spread, puree
Make a batch of hummus on the weekend or choose a store-bought version (the fewer ingredients, the better) and dip in fresh veggies like sliced bell pepper, snap peas, celery, or carrots. or simply sprinkle of salt, salsa, guacamole, hummus, baba, romesco, avocado, muhammara, tapanade, avocado, tuna/salmon/sardine/anchovy, nut/seed butters, edamame dip, ( or on toast)

8. Toasts
Various “toast” bases - sweet potato, tortilla, english muffin, rice cake
Spicy Avocado - Top a slice of your favorite toast with mashed avocado, sliced radishes or cucumber, crushed red pepper, and a drizzle of olive oil to satisfy you until mealtime.

9. Textured things

Amaranth Crackers
Makes 18 crackers

First, cook the amaranth:
Cooked Amaranth

1 cup dry amaranth

In a small pot, combine the amaranth with 3 cups liquid over high heat and bring to a boil. Reduce the heat and simmer, stirring occasionally, until liquid is absorbed and the grains are tender and have a glossy sheen (somewhat gelatinous), about 25 - 30 minutes.

For the crackers:

2 tablespoons extra-virgin olive oil
1 batch cooked amaranth (see above)
Sea salt
Freshly ground black pepper
Optional spices, nuts, seeds 

Preheat the oven to 325 degrees. 

Line two baking sheets with parchment paper. With a silicon, rubber or small offsetspatula, evenly distribute 1 tablespoon of the olive oil onto the parchment paper. Drop 9tablespoons amaranth evenly spaced and use the spatula, coated with olive oil, to spread the amaranth in a very thin layer. Sprinkle with salt, pepper, and any other spices, nuts, seeds. 

Bake until the crackers lift up from the parchment paper and are golden brown, around 35 minutes, then flip over and return to the oven for another 5-10 minutes to crisp up the middles. 

Store in an airtight container for up to 1 week. 

crunchy chickpeas
Parmesan crisps
pickles
olives
seaweed

10. Other
Breakfast inspired for snack - granola, cereal, waffle, pancake, - spread w pb and j, overnight oats, cottage cheese with fruit
Quick taco - canned beans, salsa, avo, shred cabbage, cilantro
Salad rolls - make extra peanut sauce
Half avocado with sprinkle of flake salt, everything bagel mix

Sweet and Savory Rosemary Popcorn - addictively delicious and not the healthiest, but on my mind for holiday season to feed a crowd so thought you may like!