by: Katherine McNitt, MS, RDN, LDN
Summer is the perfect time to enjoy fresh, light, and nutritious snacks that keep you energized and satisfied. As a registered dietitian, I'm excited to share some of my favorite healthy snack recipes that are perfect for these hot days. These snacks are not only delicious but also packed with essential nutrients to keep you feeling your best all summer long.
Delicious & Refreshing Snack Options
1. Greek Yogurt with Berries and Nuts
Ingredients:
1 cup Greek yogurt (unsweetened)
1/2 cup mixed berries (strawberries, blueberries, raspberries)
2 tablespoons chopped almonds or walnuts
1 teaspoon chia seeds
Instructions:
Scoop the Greek yogurt into a bowl.
Top with mixed berries, chopped nuts, and chia seeds.
Enjoy immediately or refrigerate for later.
2. Roasted Chickpeas
Ingredients:
1 can chickpeas, drained and rinsed
1 tablespoon olive oil
1 teaspoon paprika
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Salt and pepper to taste
Instructions:
Preheat the oven to 400°F (200°C).
Toss the chickpeas with olive oil and spices.
Spread on a baking sheet and roast for 20-30 minutes, stirring occasionally, until crispy.
3. Veggie Sticks with Guacamole
Ingredients:
1 ripe avocado
1 small tomato, finely chopped
1/4 red onion, finely chopped
Juice of 1 lime
Salt and pepper to taste
Carrot sticks, cucumber sticks, bell pepper strips
Instructions:
Mash the avocado and mix with tomato, red onion, lime juice, salt, and pepper.
Serve with assorted veggie sticks.
4. Edamame with Sea Salt
Ingredients:
1 cup shelled edamame
Sea salt to taste
Instructions:
Steam or boil edamame according to package instructions.
Sprinkle with sea salt and serve warm or chilled.
5. Apple Slices with Almond Butter
Ingredients:
1 apple, sliced
2 tablespoons almond butter
Instructions:
Slice the apple.
Serve with almond butter for dipping.
6. Hard-Boiled Eggs with Veggies
Ingredients:
2 hard-boiled eggs
Cherry tomatoes
Cucumber slices
Bell pepper strips
Instructions:
Slice the hard-boiled eggs.
Serve with cherry tomatoes, cucumber slices, and bell pepper strips.
7. Zucchini Chips
Ingredients:
1 large zucchini
1 tablespoon olive oil
Salt and pepper to taste
Instructions:
Preheat the oven to 225°F (110°C).
Thinly slice the zucchini.
Toss with olive oil, salt, and pepper.
Arrange on a baking sheet and bake for 1-2 hours until crispy.
8. Cottage Cheese with Berries and Flaxseeds
Ingredients:
1 cup cottage cheese (low-fat or full-fat, based on preference)
1/2 cup mixed berries (strawberries, blueberries, raspberries)
1 tablespoon flaxseeds
Instructions:
Scoop the cottage cheese into a bowl.
Top with mixed berries and flaxseeds.
Enjoy immediately.
9. Spicy Roasted Almonds
Ingredients:
1 cup raw almonds
1 tablespoon olive oil
1/2 teaspoon smoked paprika
1/2 teaspoon chili powder
1/4 teaspoon cayenne pepper
Salt to taste
Instructions:
Preheat the oven to 350°F (175°C).
Toss the almonds with olive oil and spices.
Spread on a baking sheet and roast for 10-15 minutes, stirring occasionally.
Delicious and Refreshing Smoothie Options
1. Green Protein Smoothie
Ingredients:
1 cup unsweetened almond milk
1 scoop plant-based protein powder (vanilla or unflavored)
1 handful spinach
1/2 avocado
1 tablespoon almond butter
Ice cubes
Instructions:
Blend all ingredients until smooth.
Pour into a glass and enjoy immediately.
2. Berry Almond Smoothie
Ingredients:
1 cup unsweetened almond milk
1/2 cup mixed berries (fresh or frozen)
1 scoop plant-based protein powder (vanilla or unflavored)
1 tablespoon almond butter
1/2 teaspoon cinnamon
Ice cubes
Instructions:
Blend all ingredients until smooth.
Pour into a glass and enjoy immediately.
3. Anti-Inflammatory Turmeric Smoothie
Ingredients:
1 cup unsweetened almond milk
1/2 frozen banana
1/2 cup mango chunks (fresh or frozen)
1/2 teaspoon turmeric powder
1/4 teaspoon ginger powder
1 tablespoon chia seeds
Ice cubes
Instructions:
Blend all ingredients until smooth.
Pour into a glass and enjoy immediately.
4. Green Detox Smoothie
Ingredients:
1 cup water or unsweetened almond milk
1 handful kale
1/2 cucumber
1/2 green apple
Juice of 1/2 lemon
1 tablespoon chia seeds
Ice cubes
Instructions:
Blend all ingredients until smooth.
Pour into a glass and enjoy immediately.
5. Peanut Butter Banana Smoothie
Ingredients:
1 cup unsweetened almond milk
1 frozen banana
1 tablespoon natural peanut butter
1 scoop plant-based protein powder (vanilla or unflavored)
Ice cubes
Instructions:
Blend all ingredients until smooth.
Pour into a glass and enjoy immediately.
6. Strawberry Spinach Smoothie
Ingredients:
1 cup unsweetened coconut milk
1/2 cup strawberries (fresh or frozen)
1 handful kale (fresh or frozen)
1/2 avocado (fresh or frozen)
1 tablespoon flaxseeds (ground)
1 scoop Vital Proteins Vanilla Collagen (or other supplement of choice)
Instructions:
Blend all ingredients until smooth.
Pour into a glass and enjoy immediately.
7. Blueberry Oat Smoothie
Ingredients:
1 cup unsweetened almond milk
1/2 cup blueberries (fresh or frozen)
1/4 cup rolled oats
1 tablespoon almond butter
1/2 teaspoon cinnamon
Ice cubes
Instructions:
Blend all ingredients until smooth.
Pour into a glass and enjoy immediately.
8. Mango Ginger Smoothie
Ingredients:
1 cup unsweetened almond milk
1/2 cup mango chunks (fresh or frozen)
1/2 frozen banana
1/2 teaspoon fresh ginger, grated
1 tablespoon chia seeds
Ice cubes
Instructions:
Blend all ingredients until smooth.
Pour into a glass and enjoy immediately.
9. Raspberry Chia Smoothie
Ingredients:
1 cup unsweetened almond milk
1/2 cup raspberries (fresh or frozen)
1 tablespoon chia seeds
1 scoop plant-based protein powder (vanilla or unflavored)
Ice cubes
Instructions:
Blend all ingredients until smooth.
Pour into a glass and enjoy immediately.
These healthy summer snacks are perfect for keeping you fueled and refreshed during the hot months. Enjoy these nutritious and delicious options as part of a balanced diet to maintain your energy and wellness all summer long!
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