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September 10, 2020
TOP 5 QUICK AND HEALTHY SNACKS | By Hubert Cormier
As we all know, the start of the school year often kicks off a new routine for the whole family. Organization and creativity go hand-in-hand when it comes to preparing lunches! Some people don’t know where to start. Here are a few ideas that will make everyone’s morning routine a little easier! Below are my top five perfect healthy, portable snacks that you can easily slip into your purse, school bag, gym bag or lunch box.
APPLESAUCE AND CHEESE CUBES
For a well-balanced snack, the combination of applesauce and cheese is a real winner. One of the things I love about applesauce is that it comes in very convenient formats. In bulk, in small cups or in pouches, it’s the perfect accompaniment for a quick lunch. Just make sure you choose one with simple ingredients and, ideally, without added sugar to keep it nutritious. Cut some cheese into cubes to go with it. They provide calcium and vitamin D for stronger teeth and bones, and protein to keep you going until your next meal!
Did you know that there are “squeezable” pouches you can fill yourself? They can be filled with applesauce, yogurt or a smoothie, and are washable and reusable!
BOXED SOY BEVERAGE
Soy beverages are available in different flavours, and come in large or individual sizes (in Tetra Pak packaging that can be stored at room temperature without any problem). When combined with a piece of fresh fruit, they provide just the right amount of carbohydrate, fat and protein for a nutritious snack. Make sure the drink is fortified with calcium and vitamin D for the most nutritious choice.
CRACKERS AND SOY BUTTER
The risks of food allergies are not to be taken lightly, which is why peanuts and tree nuts are not allowed in Quebec’s schools. Why not replace traditional peanut butter with soy butter? Similar in taste and nutritional value, it spreads just as well on a whole wheat cracker. My advice as a nutritionist: Choose crackers with more fibre and less sodium per serving.
HOMEMADE TRAIL MIX
Trail mix is delicious and convenient, so remember to take some with you for a snack on the go. Almost all commercial trail mix contains nuts, which are not allowed in most schools. I suggest you prepare your own mix using dried or freeze-dried fruit (raisins, cranberries, dates, apricots, bananas or apples), soybeans and roasted chickpeas. The more adventurous can also add granola, coconut or a touch of cinnamon. Prepare single servings at the beginning of the week to have small amounts ready at all times.
HUMMUS AND RAW VEGETABLES
Raw vegetables that require little preparation are a lunch box’s best friend. For example, cherry tomatoes, yellow or green beans, Nantes carrots and radishes can be left uncut! Just add some protein for a satisfying combo. Personally, I have a weakness for hummus because it’s both tasty and nutritious. You can also make a silken tofu or egg dip for an equally good source of protein.
Many snacks can be portioned well in advance. By taking a bit of time on the weekend to prepare individual portions, you’ll save those precious minutes during the rest of the week. Welcome back to school!📚
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