One of the biggest healthy eating hurdles I hear is 'healthy eating is time consuming and hard'. That there is NOT enough time in the day to make something healthy. And I totally get that. If you're not in the habit of preparing healthy, convenient things for snacks, for dinners, for lunches... you my friend... are screwed. Not everyone finds chopping vegetables meditative and soothing (this has to be a nutritionist thing). The siren call of the not great tasting, but emotionally comforting fast food burger and fries and soda en route home is hard to resist when you're a ravenous wild animal and ain't nobody got time to make salmon and a salad. That's why these 5 convenient super food snacks are the perfect tricks to keep in mind for your busy week.
1. Icelandic Yogurt with Chia Seeds: Meet my new obsession. I kind of hate to say it but I feel 'over' most Greek yogurt. I've noticed a definite decrease in quality of most Greek yogurt brands as they try to scale up to meet demand. The product is more thin, more sweet, and uses thickeners instead of the traditional straining technique. Boo. Then I found Icelandic yogurt which is even BETTER for you. And not to come off mildly hipster, but try this and you'll like Icelandic yogurt before it was mainstream. Get your satisfied protein fill with less calories and add chia for a super food boost. You can learn how to make my more dessert like chia pudding here.
2. Oats or Granola To Go: I'm not sure why I haven't thought of this one before. If you need an instant breakfast or granola or filling any time snack, pre-mixing everything you need for balanced oats in your pantry, in a jar, is BRILLIANT. Kind of like how people are bringing their own tea bags with them and ordering hot water on the go, you can do the same with a healthy blend of oats, nuts, super foods and dried prunes. I know you're like "Hold on Carlene...prunes? Like for old people?" and, yes, I do mean prunes but get over the old people stereotype. They're prunes. They're proud. They're nutritionally awesome. All the cool kids are eating them. One serving of Amaz!n Diced Prunes is a good source of fiber for only 100 calories. Prunes also have a low glycemic index, which means they keep you feeling fuller longer. There are also some studies that show they could be the most bone-friendly fruit out there! So ladies, stock up. To make an easy blend you can take with you anywhere make a large batch of this to portion out when you're on the run. You can scale this recipe up or down.
- 1 Cup Instant Oats (not my favorite on the regular since steel cut oats are way healthier, but this is convenience)
- 3 T hulled hemp hearts
- 1 T dark chocolate chips
- 1 T chopped nut of choice
- 2 T Amaz!n Diced Prune
Keep in a baggie or small container when you're on the run and order a yogurt or a cup of hot water to make oats on the run or to round out a parfait.
3. Hard Boiled Eggs: It doesn't get more super simple than this. Hard boiled eggs are my high protein go-to at home or when I'm on the run to my Georgetown office. Eggs meet the markers for a beauty food: high protein for building cells, under 100 calories each, and have lutein for your eye health. Even though there's still a 90's mentality floating around that eggs have too much cholesterol, we've got to knock that off! Eating an egg or two is NOT a big deal. In fact, cholesterol in foods does not translate to raising your cholesterol levels in your blood. That's a myth.
4. Avocado with Lemon and Sea Salt: Open avocado, remove seed. Consume with high levels of happiness. It doesn't get more simple than that. Avocados are packed with healthy fats that help keep your hair, skin and nails glossy and healthy. Eating healthy fats also helps you feel full and satisfied. I love Meyer lemon squeezed over the top to add a bright top note of flavor!
5. Green juice: You guys know my stance on juice cleanses vs juices. This is the perfect example of the perfect time to use a balanced juice the right way. It's convenient. It's hydrating and if you're like most people you certainly need an extra dose of greens in your life. Greens are hands down one of my most important nutrition recommendations.
What are your go-to healthy convenience foods?
I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.
Dietitian Nutritionist. My husband Chris and I create food and beverage photos, videos, stopmotions and recipes. And they're really cool.