The Best Portable Healthy Snack Ideas Part 2

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snack time

Last week I shared part 1 of my healthy snack ideas (If you didn’t see it, you can check it out here).

Before I get into the rest of my list I wanted to mention the importance of adding protein and healthy fats to your snacks.

They are what keep us feeling full and help regulate our blood sugar levels.

I’m not saying that you should stress about specific nutrients, however if it feels like your child is constantly asking for more food, or straight after eating is often still complaining of being hungry, stop and have a think about how much protein and fat was in the last “snack” or meal they had.

If there wasn’t much then try to offer protein rich foods for their next snack.

This is a good segway into the next ideas:

Canned Fish

Photo credit: Tassal

Although a bit smelly, canned fish like tuna, salmon and sardines make for a fabulous (portable) snack. High in protein and the healthy omega 3 fatty acids, fish really is brain food.

Top your favourite whole grain bread or cracker with some canned fish, a slice of cheese and tomato and you have yourself a delicious whole food snack.

A squeeze of lemon or a splash of olive oil plus a pinch of salt and pepper will make it even more fancy!

But never fear, if you can’t manage to assemble that when you’re out and about, straight from the can with a fork does the trick nicely.

I try to opt for line and pole caught fish wherever possible and choose the unflavoured varieties to avoid added sugars and oils. Also don’t get the low fat varieties as you’ll be missing out on all the benefits of the omega 3’s.

Safcol and Sirena are good brands for tuna. Tassal is a brilliant Australian salmon option, while Brunswick takes the cake for best Sardine option.

 

Canned Beans/Legumes

incorporating-more-legumes

Legumes and beans make great portable snack options and are high in protein and fibre too.

You can roast them with some spices and oil to make a tasty crunch snack (see recipe below), whiz them into your favourite dips, or simply just give them a rinse off and stir them through with some canned fish, a squeeze of lemon and some good quality olive oil.

roasted-chick-peasSmokey Roasted Chickpeas

Ingredients

  • 1 can of chickpeas, drained and rinsed well
  • 2 tsp smoked paprika
  • 1 tsp ground cumin
  • pinch of salt and pepper

Method

Preheat the oven to 160 degrees.

Dry off the chickpeas with a tea towel and place them on a lined baking tray. Sprinkle the spices over the top and toss to coat.

Bake in the oven for 45 minutes or until crunchy.

Allow to cool on tray.

Store in an air tight container.

 

Hard Boiled Eggs

eggs

Eggs are a wonderful source of complete protein and healthy fats, plus they come in their own wrapper which makes them a perfect portable snack option.

Taking a few minutes to boil some eggs in advance to store in the fridge so they are ready to pop in a lunch box, add to a salad, sandwich, nibble platter… is a great way to make sure you’re easily getting a great source of protein into your snacking.

 

Leftover Meat

Slow-cooked-lamb-shoulder

I like batch cooking. In case you hadn’t picked up on that yet.

This is a fabulous way to ensure you’ve got some good quality protein on hand for filling hungry tummies.

Most weeks I cook a whole chicken and another big cut of meat like a lamb or pork shoulder or some beef to cover off on a few meals over the week (plus snacks!).

Other ideas include:

 

Cheese

rsz_foodiesfeedcom_piece-of-gouda-cheese

Cheese is another fabulous source of protein and calcium for healthy growing bodies so if you can tolerate dairy products, adding some cheese sticks or slices into lunchboxes makes for another great snack option!

When choosing cheese products, check the ingredients to make sure it only contains ingredients required to make “cheese”, such  as pasteurized milk, milk cultures, rennet (the enzyme that allows it to set) and salt.

And not this:

Cheese (59%) , (Milk, Salt, Starter Culture, Non Animal Rennet), Water, Milk Solids, Food Acid (331), Preservative (200), Natural Colours (100, 160b), Milk, Salt, Starter Culture, 

Avocado

avo2Avocado  is a fabulous source of healthy fats. Plus it comes it it’s own wrapper making it another fabulously portable snack option.

Simply BYO knife to cup it open and slice segments onto some fresh bread or wholewheat biscuits.

Or smash up with a fork, add a splash of lemon juice and a pinch of salt for a quick and easy guacamole dip!

 

Sandwiches

Sourdough-with-nut-butterFor some reason bread has been given such a bad wrap lately, which means the humble sandwich is often overlooked as a great snack option.

Obviously the highly refined white loaves that are available at most supermarkets aren’t necessarily the best choice when it comes to bread options. However there are some fabulously nutritious wholegrain breads that are readily available.

Opting for a wholewheat, whole grain loaf is a great place to start. Sourdough wholewheat loaves are even better. And sourcing your bread from a reputable baker who you know uses traditional baking methods is key!

What’s probably more important is what you put in your sandwiches.

Here are some of my quick and easy ideas that typically travel well for lunchboxes and being on the go:

  • Good quality ham and cheese generally travels pretty well without going soggy
  • Avocado and Vegemite
  • Peanut butter

Martyna from Wholesome Cook has 22 fabulous healthy sandwich filling ideas in this post you can check out for more inspiration.

 

Chia Pods

Photo credit: The Chia Co

Chia seeds are another source of healthy omega 3-fatty acids and when paired with some protein in the form of cows milk or yoghurt and added to some fresh fruit, makes for a highly nutritious snack option.

You can buy the little pods already made up from most supermarkets. They’re located in the yohurt section!

Or quite easily whip them up yourself at home.

rsz_img_8868Chia Pudding

Serves 1

Ingredients

  • 2 tbsp chia seeds
  • 1/2 cup milk of choice
  • 1 tbsp nut butter
  • 1 tbsp cacao powder
  • 1 tsp vanilla extract
  • 1/2 banana, sliced

Method

Combine the chia seeds, milk, cacao powder and vanilla in a small jar or bowl and mix well.

Allow to stand for about 10 minutes until the chia seeds start to set.

Add nut butter and banana and mix well.

Enjoy!

 

 

Homemade Muffins, Scrolls, Cookies and Slices

Eggy-Quinoa-Muffins

Anything that can be pre-baked, pre-packaged and frozen in portions makes for a perfect snack option!

Because if all you need to do is grab them from the freezer and you’re on your way, you’re winning!

Recipes we love:

Savory:

We love how quick and easy these Eggy Quinoa Muffins are.

Lee from Healthy Natural Changes has a delicious Mini Fritatta Recipe your kids will love.

Georgia from Well Nourished has a great idea in including Rice Paper Rolls in her kids lunchboxes!

Jo from Quirky Cooking has just shared a great Zucchini Muffin recipe too.

Cheese and Vegemite wholegrain scrolls are always popular in our house too!

 

Sweet:

Mamacino’s delicious Strawberry and Banana Muffins are scrumptious.

Brenda Janschek’s Muesli Squares are great for a nice 3pm pick me up.

The Nourished Physiologist has your chocolate cravings covered with these Choc Chip Cookies.

Or feel free to browse some of my recipes here.

 

 

Just quickly before you rush off and start filling your handbags or kids lunchboxes with these ideas –

Please be mindful of food safety!

Remember to wash your hands before handling food and keep refrigerated foods cool using cooler bags and ice packs!


Author: Brigid

Brigid is The Wholesome Mum to two gorgeous daughters, Lilly and Georgie. And wife to handsome, funny Carl.
 
She spends a big portion of her days making sure their household doesn't fall apart, that the girls are fed, clothed and everyone is generally happy. This can be tough with a 3 year old!
 
The rest of her time is spent divided between pottering around in the kitchen concocting up healthy wholesome recipes and running. She loves running!
 
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