9 healthy snack recipes

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9 healthy snacking recipes

Yes, snacking between meals is to be avoided to keep the line. But, in the event of a peck in the middle of the day, there are healthy snacks that will not make you gain a weight.

How to choose a healthy snack?

The golden rule? Your snack should consist of a protein source and a carbohydrate source with a low glycemic index. You can turn to protein mueslis available in organic stores for the sake of time.

On the same subject

However, try toprefer “homemade” : crispy mueslis, granolas or industrial products remain real sugar bombs devoid of protein.

Regarding carbohydrates, avoid white bread. It may raise your blood sugar. Prefer slow-release carbohydrates, such as the famous wholemeal oatmeal, wholemeal bread, or even pancakes made from unrefined flour. etc If you want to spread them, choose honey or purees of oilseeds of natural origin.

Fibers, vitamins and fruits also fit into the list of healthy snacks. Forget pasteurized juices or store-bought cake packets. Barley, oats and rye have a high soluble fiber content. Breads made from whole seeds, such as wheat, millet, quinoa or flax seedswill ensure a decrease in the glycemic index.

As for the rice, prefer the basmati variety. Tastier, it is made up of a glycemic index much lower than that of white rice.

Why do you want to snack?

Even if you eat on a regular schedule and reach fullness, you may sometimes feel your stomach rumbling between meals. Either your meals aren’t providing you with enough nutrients (meaning they’re too light), or you’re not eating enough. In this case, you must review the nutritional composition of your meals, as well as the quantity.

Certain ingredients or products, which at first glance are identical, do not play the same role in your feeling of satiety, your digestion, or even in the fixation of vitamins and minerals in your body. Simple carbohydrates induce quick and easy digestion. But you can slow down this process by combining them with other foods. Conversely, complex carbohydrates, longer to digest, have a fairly low glycemic index. They bring energy to your cells continuously and are not stored in your fat reserves.

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biscuits maca

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Maca cookies
Mix 1 teaspoon of mixed flax seeds, 70 g of almond powder, 70 g of almond puree without added sugar, 60 g of agave syrup, 60 g of raw cocoa, 1 tablespoon of maca powder, 2 tsp water, 1 vanilla extract
and 1 pinch of fleur de sel. Mix and place the dough on a sheet of baking paper. Form a ball to flatten it with a rolling pin and place in the freezer for 30 min. Cut it out using a cookie cutter.

muffins facon banana bread

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3/9 –

Banana bread muffins
Mix 3 bananas with 2 tablespoons of chia seeds, mix and set aside so that the seeds swell. In a container, mix 120 ml of vegetable milk with 2 tablespoons of lemon juice. In a bowl, pour 250 g of T80 flour, 120 g of coconut sugar, 1 teaspoon of yeast, 1 of baking soda, 2 of cinnamon, 1 of vanilla and salt. Mix and add the mashed banana, the milk, 60 g of melted vegetable margarine and 50 g of peanut butter without added sugar or oil. Whisk and oil 12 muffin tins to bake for 25 min at 180°.

chips pommes

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4/9 –

Apple crisps
Cut 2 apples into 3mm thick slices. Place them on a non-stick sheet on the oven rack. Sprinkle with cinnamon and bake for 1h20 at 100°.

tartines bananes beurre cacahuete

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5/9 –

Banana and peanut butter toast
On two slices of wholemeal bread, spread a thin layer of peanut butter. Place the slices of a banana on top and sprinkle with poppy seeds.

yaourt aux fruits maison

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Homemade fruit yogurt
Pour 1 plain yogurt into a bowl then mix with agave syrup. Cut 1 kiwi and 2 strawberries into cubes to place them on the yoghurt.

mug cake aux pommes

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7/9 –

apple mug cake
Cut 1 apple into small dice and place in a microwave-safe bowl. Sprinkle with a pinch of cinnamon and cook in the microwave for 60 seconds at maximum power. In a small bowl, place 30 g of flour, 1 teaspoon of yeast, 1 pinch of cinnamon and mix. Melt 10g of vegetable margarine for 20 seconds in the microwave. In the small bowl, pour 30g of oat milk, the apples and the margarine. Mix and pour the batter into a mug. Heat in the microwave at maximum power for 1 min.

cookies chocolat avoine

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8/9 –

Chocolate and oatmeal cookies
Soak 1 tablespoon of flax seeds in 2 of water and set aside. Mix 140 g of rolled oats. In a bowl, mix 120 g of wheat flour, 80 g of coconut sugar, 70 g of maple syrup, 50 g of ground almonds, 1 teaspoon of sodium bicarbonate, 1 of vanilla extract and 1 pinch of fleur de sel. Add 80 g of cold coconut oil and mix by hand. Add 50 g of dark chocolate chips. Form balls on a non-stick plate, flatten them and bake for 15 minutes at 180°.

barres beurre cacahuete

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9/9 –

Peanut Butter Bars
Mix 300 g of peanut butter without added sugar or oil, 100 g of maple syrup, 1 teaspoon of vanilla extract. Add 120 g of puffed rice without sugar and 30 g of pumpkin seeds. Pour and spread the mixture into a freezer-safe square dish. Melt 100 g of dark chocolate with 50 g of peanut butter and pour it over the mixture. Cover and place in the freezer for at least 30 minutes before cutting into bars.

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