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Quick, Easy And Healthy Snacks

Quick, Easy And Healthy Snacks
Our next #30in30 #nutritionmonth blog post is Tamara Saslove, a BASc student from Ryerson University. Thank for submitting!
 
According to the Dietitians of Canada, healthy snacking can help you get all the nutrients you need to stay healthy and feel energized. Snacks can keep your blood glucose (sugar) levels stable throughout the day if you find your energy level drops between meals. Here are a few quick, easy, and healthy snacks that you can try!
 
Roasted Chickpeas



Many people enjoy raw chickpeas in salads, but you can also enjoy roasted chickpeas as a snack. You can also toss them on salads for a crunchy twist. Roasted chickpeas are filled with a lot of protein and energy and are a great source of dietary fiber, protein, iron, and vitamin B6. Here’s a recipe that you can try:  
 
Ingredients
  • 1 can chickpeas, rinsed in cold water
  • ¼ tsp. salt
  • ½ tsp. smoked paprika
  • ¼ tsp. cayenne
  • 1.5 tbsp. olive oil
 
Directions
  • Preheat oven to 400°F. Line baking sheet with parchment paper
  • Rinse chickpeas with cold running water, then pat them dry with a paper towel
  • Toss the chickpeas in olive oil.
  • Mix salt, smoked paprika, and cayenne together and then sprinkle over chickpeas and stir with a spoon to coat.
  • Place chickpeas on baking sheet, then bake them for 20-30 mins (or until they become crunchy). 
These are best eaten within 24 hours. They are still perfectly edible after, but they tend to lose their crunch. If you’re entertaining, it’s best to make them just before guests arrive to ensure optimal crunchiness!
 
Nutritional Information
Serving size: ¼ cup 10g Protein
82 Kcal 8.75g Dietary fiber
3g Fat  
 
 
Pita Chips and Homemade Hummus
Pita chips are handy when you need a quick snack. It can be expensive to purchase pre-made chips, but you can make your own in time! You can add you favorite seasonings, or eat them plain. I always opt for whole wheat pitas because once the chips are baked and become crispy, you can’t tell the difference between the white and whole wheat varieties and whole wheat provides more nutrients. Hummus, another snack that is easy to make, pairs nicely with the pita chips.
 


Ingredients

Pita Chips
  • 2 whole wheat pitas
  • 1 tbsp. olive oil
  • 1 tsp. paprika
  • ½ tsp. garlic powder
  • ¼ tsp. salt 
Hummus
  • The juice of 1 lemon (about ¼ cup)
  • ¼ cup tahini
  • 1 clove of garlic
  • 2 tbsp. of olive oil
  • ½ tsp. cumin
  • ¼ tsp. salt
  • Pinch of paprika
  • 1.5 cup of canned chickpeas, rinsed with cold water  (If you want a super smooth texture, you will want to remove the skins)
  • 2 tbsp. water
 
Directions
Pita chips
  • Preheat oven to 425°F.
  • Line baking sheet with parchment paper.
  • Tear up pitas into pieces, whatever size you like, I tear each into about 16 pieces.
  • Place pita pieces in a bowl and drizzle olive oil on top.
  • Sprinkle the paprika, garlic powder and salt on top and toss to coat.
  • Place onto baking sheet, without overlapping.
  • Bake for 5 minutes and then check, may require an extra 2 minutes or so depending on your oven. They are done once they are crispy to the touch. 
Hummus
  • Place juice from lemon and tahini in a food processor and blend for about 20 seconds, scrape down sides and blend again for about 10 seconds.
  • Add in 1 clove of garlic, 2 tbsp. of olive oil and the spices and blend for 20 seconds.
  • Add in the chickpeas and blend until it becomes too hard to blend any further, scrape down sides.
  • Then add 2 tbsp. of water and continue to blend until smooth.
  • Garnish with olive oil and paprika is desired and enjoy! 
Nutritional Information: Pita Chips
Serving size: 8 chips 2.1g Protein
70 Kcal 1.7g Dietary fiber
3.5g Fat 3.4% iron
 
Nutritional Information: Hummus
Serving size: ¼ cup 6.6g Protein
185 Kcal 4.6g Dietary fiber
12.7g Fat 9% iron
 
To store:
Pita chips – in an airtight container on the counter for up to 5 days
Hummus – In an airtight container in the fridge for up to 7 days. 
 
Kale Chips



Kale is a super food that offers an abundance of nutrients. It is high in fiber, calcium, vitamin A, K and C. Kale chips have become popular, but they cost a fortune if you buy them from a store. They are just as easy to make as pita chips and require the same steps, and you can make them salty, sweet, or spicy (the possibilities are endless)! Here are my three favourite flavor combinations – now you can decide which your favorite is.
 
Ingredients
  • 12 cups of kale, washed and patted dry with paper towel, place 4 cups of kale into 3 separate bowls and tear into small pieces, trimming off the thick stems 
Flavor combo #1
  • 1 tbsp. olive oil
  • 1 tsp. paprika
  • ¼ tsp. salt
Flavor combo #2
  • 2 tbsp. balsamic vinegar 
Flavor combo #3
  • 1 tbsp. olive oil
  • ¼ tsp. salt
  • ¼ tsp. cayenne pepper
  • ½ tsp. garlic powder
  • 2 tbsp. nutritional yeast
 Directions
·       Preheat oven to 375°F. Line a baking sheet with parchment paper.
  • Wash kale and pat dry with paper towel and tear into pieces and place in 3 separate bowls (if trying out each flavor, or one big bowl if sticking to 1 flavor).
  • Toss the kale in the flavor combination of your choice and place onto the lined baking sheet, without overlapping kale pieces.
    • Flavor combo #1 should only take about 6 minutes to cook, but I advise checking after 4 minutes.
    • Flavor combo #2 will take the longest because it uses twice the amount of liquid as the first flavor combo. They should take about 10 minutes, but I like to flip them halfway through in case
    • Flavor combo #3 should take about 8 minutes.
You will know the kale chips are ready once they are shrunken and crispy, but still green in color.
 
Nutritional Information: Flavor combo #1
Serving size: 1 cup 2.9g Protein
64 Kcal 2.6g Dietary fiber
4.1g Fat  
 
Nutritional Information: Flavor combo #2
Serving size: 1 cup 2.9g Protein
38 Kcal 2.4g Dietary fiber
0.6g Fat  
 
Nutritional Information: Flavor combo #3
Serving size: 1 cup 4.9g Protein
79 Kcal 3.4g Dietary fiber
4.3g Fat  
 
*All nutritional values and information derived from MyFitnessPal: Calorie Counter. (n.d.). Retrieved January 2, 2016, from https://www.myfitnesspal.com/
 
Tamara Saslove will be graduating with a BASc in Food and Nutrition from Ryerson University in April 2016. She has a passion for food and will be taking the course to become a Professional Home Economist (PHEc) this Summer.

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