Healthy

Snacks
A guide to loving
snack food and
nutrition
Kelsea Hopkins

Kelsea Hopkins

Hopkins Healthy Snacks

What makes a healthy snack?

Portion size (look on the back of a label or learn measurements)
Sugar should be low or absent from the ingredients list
Naturally sweetened such as using fruit to sweeten products is a good option
Pairing protein and carbohydrate will help keep you full for long. Fat and
carbohydrate is also beneficial.
Think whole wheat (fiber), fresh fruits and vegetables, and/or meats
Carbohydrates give quicker energy for the body and fiber provides fullness
Protein makes you feel fuller longer, heals wounds, maintains muscle
strength, provides building blocks for cells
Fat gives longer lasting energy, provides essential fatty acids for cell
function and skin integrity
Balance and moderation are key
V = Vegetarian
GF = Gluten Free
L = Lactose Free
Tbsp = tablespoon
Tsp = teaspoon

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Hopkins Healthy Snacks

Make it yourself

Powerballs
Carrot Cake PowerballsV, GF, L (adapted from joyoushealth)
1 cup soaked, pitted dates (soak in fridge in 2-3 cups
of water overnight)
cup soaked raw nuts (could be a nut mixture or
sing nuts, 50/50 cashews/almonds works well. Soak
overnight in the fridge with about 1.5 cups water)
3 carrot sticks, chopped (about - cup)
cup unsweetened coconut flakes
tsp cinnamon, tsp nutmeg, tsp ginger, tsp cloves
1-2 tsp of honey or brown rice syrup may be added later if the mixture needs to
stick together better

Combine everything in a food processor and pulse until ingredients are

inforporated
Wet hands and form into balls (optional- roll in more coconut)
Cover and stick in the fridge for at least 1 hour (can last about 3 weeks)

Mocha-chocolate-peanut butter PowerballsV, L (adapted from averiecookies)

cup creamy or crunchy peanut butter
cup brown rice syrup or honey (brown rice syrup
makes things a little harder, honey a little softer)
cup unsweetened cocoa powder
2 tbsp instant espresso coffee granules
1 tbsp vanilla extract
1 cup old fashioned whole rolled oats (gluten free available if necessary)
Add cup of oats as needed until dough comes together, the dough should travel
around the base of the container like a ball
Combine all in a food processor and pulse until ingredients are incorporated.

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Use wet hands to form balls (can refrigerate before if the dough is too sticky)
Optional: roll balls in cocoa powder or a cocoa powder mocha mixture
Place balls in airtight container in the fridge (can last about 6 weeks)

Nutrition Spotlight//Coconut and Cocoa Powder

Coconut: Coconut contains fats, protein, and fiber.
The type of fat called medium chain triglycerides
(MCTs) are utilized differently than regular fats
within our body. They raise the metabolic rate and
are used directly as a fuel source (much like
carbohydrates). This provides the body with a
quick energy boost that is so helpful in the early
morning or afternoon. It also contains iron and
other minerals.
Cocoa Powder: Cocoa powder contains vitamin E, vitamin K, selenium, copper,
magnesium, and iron. All of these are essential for enzyme activities within your
cells and antioxidant power to help decrease inflammation. There are also
bioactive compounds (polyphenols) found in cocoa which help reduce
inflammation.

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Granola Bars
Cranberry Granola BarV,GF,L
1 cup pitted dates
2 cups walnuts
2 cups finely shredded coconut
cup dried cranberries
3 tbsp water
Toast the nuts slightly (170 degrees, for about 5-7 minutes), let them cool. Add to
food processor with dates, coconut, and cranberries. Process until crumbly.
Slowly add water and process until mixture is sticky.
Put mixture into a cling-wrapped baking
dish and press mixture down firmly. Put in
the fridge for a couple hours and cut into
bars. (optional: add more coconut)

3 Ingredient Granola Bars

1 cups packed dates (pitted)
cup peanut butter or other nut butter
cup rolled oats
Soak dates in warm water for 10-15 minutes and drain. Add dates to food
processor and process until they begin clumping into a ball of crushed dates.
Add peanut butter and oats and pulse until incorporated
Transfer to parchment lined dish and press down until flat. Slice into bars and
store in the fridge/freezer.

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Hopkins Healthy Snacks

Popcorn
Cheesy PopcornV,GF,L
4-5tbsp unpopped popcorn, popped in an air popper or over the stove (makes
about 5 cups). (Unsalted microwave popcorn can be substituted in a pinch)
2 tbsp flax oil
1 tbsp Mrs. DASH (Or add 1/8 tsp garlic powder, 1/8 tsp onion powder, 1/8 tsp
cumin, 1/8 tsp paprika, 1/8 tsp chili powder)
tsp salt
2 tbsp nutritional yeast
Place popcorn in a bag or bowl and slowly add oil while shaking the popcorn to
get an even coat. Continue shaking bowl and add remaining dry ingredients. Give
a couple extra shakes and enjoy!

Rosemary, Black Pepper, and parmesan popcorn V,GF

4-5tbsp unpopped popcorn, popped in an air popper or over the stove (makes
about 5 cups). Unsalted microwave popcorn can be substituted in a pinch.
2 tbsp extra virgin olive oil
2-3 teaspoons chopped fresh rosemary
1 clove minced garlic (optional)
cup grated parmesan (freshly grated if possible)
Salt to taste (note: parmesan contains some salt)
Place popcorn in a bag or bowl and slowly add oil while
shaking the popcorn to get an even coat. Continue shaking bowl and add
remaining dry ingredients. Give a couple extra shakes and enjoy!
Keep any extras in an airtight container for later

Nutrition Spotlight//Yeast and Flax

Nutritional Yeast: Nutritional Yeast is low in calories, high in fiber and protein. 2
tablespoons contains 2 grams of fiber, 4 grams of protein and several vitamins
and minerals, it is also a digestive aid
Flax Oil: Flaxseed oil is high in omega-3 fatty acids which help decrease body
inflammation and lower overall triglycerides

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Selection Spotlight//Oil
How to choose a good oil
o Select oils that are cold-pressed or expeller pressed and NOT solvent
extracted
o Unrefined (unrefined ensures no bleach or deodorizers are used)
o Organic if it is affordable so none of the pesticides or other toxic
compounds are there (these are generally more concentrated in fats
because they are fat soluble, so avoiding them here is best)
o The virginity of olive oil is when the oil was drawn off, extra virgin is the
least processed and often most fragrant and flavorful.
o Reading the label can be tricky. If an oil has something to brag about, it
will be on the label.

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Roll-Ups and Hummus

Mediterranean Cucumber RollsV,GF,L
1 cucumber
1 cup hummus
2 tbsp black pepper
1 chopped red pepper
cup feta cheese
Use a vegetable peeler and shave long thin slices of cucumber (or cut with a
knife). May not want to use the very inner slices (which are full of seeds)
Sprinkle each slice with black pepper and spread hummus on each slice. Sprinkle
1.5 tsp chopped red pepper and 1.5 tsp crumbled feta on each slice
Lightly roll the cucumber slice around the filling and secure with a toothpick
Alternative Preparation: cut cucumber into circles and top each piece with
toppings of choice. This is a little less time consuming and it is easy to use all of
the pieces, just not quite as unique of a presentation

Hummus RecipeV,GF,L
1 can garbanzo beans/ chickpeas (drained and rinsed)
1-2 tbsp water
2 tbsp olive oil
1 tbsp lemon juice
1 garlic clove minced
tsp ground cumin
tsp ground pepper
- tsp salt
Combine everything in a food processor and process until smooth
Store covered in the refrigerator (note: tahini is an optional add-in for flavor and
consistency, 1-2 tsp will work in this recipe)
Optional: you can add other ingredients to this base recipe such as sun dried
tomatoes, roasted red peppers, or other delicious components

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Hopkins Healthy Snacks

Turkey Rollups
1 cup greek yogurt
1 tbsp curry powder
1 tbsp lime juice
Salt and pepper to taste (about 1/8 tsp each)
Mix everything in a small bowl and let stand for 30 minute-1 day
Spread yogurt mixture across whole wheat tortilla and sprinkle with fresh herbs
(basil, rosemary, oregano, cilantro, or sage would all taste wonderful)
Lay thinly sliced turkey across wrap
Add avocado, thinly sliced carrot, and thinly sliced cucumber
Lightly roll, cut, and pin with a toothpick if necessary

Nutrition Spotlight//
Not only do herbs and spices add
flavor, but they also contain
vitamins, minerals, and bioactive
compounds. They help the body
enjoy foods that are otherwise
less palatable while also helping
with immune function and
disease processes.

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Hopkins Healthy Snacks

Other Fun Snacks

Gogurt GF,V
1 cup plain yogurt
1 cup frozen fruit
Optional: if you like a sweeter yogurt, add a tsp of agave or a few slices of banana
Combine everything in a food processor or blender and process until smooth
Put the mixture into Zipzicle ice pop molds or baby food jars, or make your own
using a sealer. These will keep for about 2 weeks in the fridge and 2 months in the
freezer
Note: you can also add vegetables if you have a vitamix to make a fruit and veggie
pop

Nutrition Spotlight//Whole Milk

Whole milk yogurt, whole milk tastes sweeter and retains more nutrients. Yogurt
is fermented with good bacteria which helps the gut, and as more and more
research is showing, the entire body (when buying, make sure there are
bacteria/probiotics in the yogurt such as acidophilus).

Tuna Salad Stuffed Peppers GF,L

Combine in a medium bowl
2 tbsp minced red onion
1/8 tsp salt
Juice of 1 lime
1 tsp olive oil
2tbsp chopped cilantro
1 minced jalapeo
1 can drained tuna
Cut bell pepper into 4-5 large slices and stuff tuna inside, keep in tupperware and
grab on the go. Or use it as a dip with slices of bell pepper!
Optional: add avocado slices on top of tuna salad

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Nutrition Spotlight//Tuna
Tuna is high in omega 3 fatty acids which are anti-inflammatory and high in
protein.

Digestive Yums
Curtido KrautV,GF,L (adapted from fermentationrecipes)
1 head (2lbs cabbage), sliced into small cuts
4 tsp kosher salt
1 medium white onion, chopped
2 medium carrots
1 jalapeno pepper
2 tsp black pepper
1 tsp cumin
Combine everything into a small bowl
Place mixture in a fermentation glass jar (1 gallon with a wide mouth or several
large mouth mason jars will do the trick). Use another glass jar to compress the
mix, make sure they are tightly compacted.
Place some something heavy directly on top of the vegetables (the goal is to
submerge them in their own brine). Place the jars on a counter and push down on
them several times during their brining/fermenting process.
The next day, there should be enough liquid in the container to completely cover
the vegetables. Now cover the jar with a cloth to keep dust out. Leave for 4-12
days depending on how crunchy or tangy you want the vegetables.
After you are happy, leave it in jars in the fridge until used (note that the kraut
will still continue to ferment at a slower rate in the fridge but flavors may change,
and that is ok).
Eat with a fork, eat on chips, or eat on tacos! It may sound crazy, until you have
tried it, but this is a Latin American kraut that acts as a great digestive aid.
If it all sounds like too much work, try a kraut at your local grocery store or
farmers market!

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Hopkins Healthy Snacks

Greek Yogurt Tzatziki SauceGF,V

2 cloves garlic
tsp salt
1 medium cucumber
1 cup greek yogurt (traditional/plain style, no flavors)
1 Tbsp fresh lemon juice
1 Tbsp (flavorful) extra virgin olive oil
1 Tbsp finely chopped fresh dill
tsp ground pepper
Peel and mince/puree garlic, place in a medium bowl. Remove ends of cucumber,
peel, and cut in half, scrape out seeds, and proceed to grate/mince (depends on
preferred chunkiness).
Over the sink, squeeze grated cucumber firmly to extract as much liquid as
possible (discard juice), and add cucumber to bowl. Add yogurt, lemon juice,
olive oil, dill, and pepper to bowl. Stir together well, cover, and refridgerate for at
least 2 hours.
Serve as dip with chips/crackers or vegetables, on sandwiches, or as a sauce for
meat entrees.

Nutrition Spotlight//Digestives
What is a digestive?
Raw foods (salads, salsas, slaws, vinegars)
o Why? These offer enzymes and/or fiber. Fiber is food for our gut
bacteria which helps our own digestion. The enzymes are not
commonly found within ourselves and help break down the food. Extra
enzymes means extra nutrients for us and our gut microbiome!
Fermented foods (sauerkraut, kimchi, pickles, miso, red wine, kobucha,
aged raw-milk cheese)
o Why? These foods develop their own bacteria over time, these
contribute to the probiotics within our gut and make our bodies happy
Cultured foods (tempeh, yogurt, crme fraiche, sour cream, kefir)
o Why? These foods have bacteria added to them to promote growth,
these again contribute to the probiotics within our own bodies.
Note: Digestives cannot be heated much (once it is too hot to touch, the
enzymes/bacteria have been lost).

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Hopkins Healthy Snacks

Dont have time to pre-prepare

These are healthy options to buy when there is little time in the week to pre-prepare.
o String cheese with fruit
o Dark chocolate covered nuts
o Trail mix with no added sugar
o Whole wheat crackers or fruit with peanut butter/almond butter/ cashew butter
o Vegetables or crackers with hummus
o Fresh fruit and yogurt
o Hard-boiled eggs
o Larabars
o Oatmega bars
o Zing Bars

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