If I had my way, there would be no such thing as snacking, but I’m realistic enough to know that healthy snacks can be a necessary crutch on the journey to extending time between meals and making the transition from sugar burner to fat burner.
So go ahead and snack (well, only if you’re truly hungry!). Use the following recipes to graduate from the Sugar Impact Diet as a smart, low-SI snacker.
Salsa is a hit no matter what the occasion. The beauty of this light, fresh sauce is that it can be made up to 4 hours ahead. Serve it with celery stalks, endive, Bibb lettuce cups, or purchased lentil chips (Cycles 1/3).
Makes 8 servings
1 (15-ounce) can organic no-salt-added cannellini beans, drained and rinsed
1 (15-ounce) can organic no-salt-added red kidney beans, drained and rinsed
2 plum tomatoes, seeded and chopped
½ medium avocado, cut into ¼-inch pieces
1 jalapeño pepper, seeded and finely chopped
⅓ cup finely chopped white onion
2 tablespoons chopped fresh cilantro
1 tablespoon lime juice
¾ teaspoon sea salt
Nutrient Content per Serving
Calories: 80
Fat: 2.5 grams
Protein: 4 grams
Fiber: 4 grams
Saturated Fat: 0 grams
Carbs: 12 grams
Sodium: 290 mg
Sugars: 2 grams
Craving a crunch? You can feel good about your family munching on these—they have none of the corn syrup, enriched flour, or inflammation-inducing oils you’ll find in most packaged pretzels. For a more aromatic pretzel, add ½ teaspoon ground cinnamon to the almond meal.
Makes 8 servings (16 pretzels)
1¼ cups almond meal or almond flour
½ teaspoon sea salt
1 tablespoon coconut butter
2 large eggs
2 tablespoons plus 2 teaspoons coconut flour
1 large egg white, beaten with 1 teaspoon water
2 teaspoons sesame seeds
Preheat the oven to 350°F. Line a large baking sheet with parchment paper.
Combine the almond meal and salt in a medium bowl. Add the coconut butter and rub it into the mixture with your fingertips. Stir in the eggs and mix well. Add the coconut flour and knead the dough until well combined. Let rest for 10 minutes.
Divide the dough into 16 pieces. Working with one piece at a time, roll the dough out into a 7-to 8-inch-long rope. Twist the dough rope into your desired pretzel shape and place on the prepared baking sheet. Repeat with the remaining dough.
Brush the pretzels with the egg white mixture and sprinkle evenly with sesame seeds. Bake until the pretzels are lightly browned, 23 to 25 minutes. Let cool before serving.
Nutrient Content per Serving
Calories: 150
Fat: 12 grams
Protein: 6 grams
Fiber: 3 grams
Saturated Fat: 2.5 grams
Carbs: 6 grams
Sodium: 180 mg
Sugars: 1 gram
You don’t just want to eat more almonds because they’re high in healthy fats and a good source of fiber. You want them to taste amazing, too! So sass them up now and then to keep them interesting. This take on roasted almonds adds just the right combination of zest and spice to do the trick. Make a double or triple batch and keep them in an airtight container in the refrigerator to maintain freshness. They can keep in the fridge for up to 2 months and in the freezer for up to 6 months.
Makes 12 servings (about 3 tablespoons per serving)
1 egg white
1 tablespoon lemon juice
2 cups raw almonds
1 teaspoon chili powder
½ teaspoon ground coriander
¾ teaspoon sea salt
⅛ teaspoon cayenne pepper
1 tablespoon grated lemon zest
Preheat the oven to 225°F.
Whisk the egg white with the lemon juice in a medium bowl until frothy. Add the almonds and toss to coat. Transfer the almonds to a colander and let drain for 5 minutes.
Meanwhile, combine the chili powder, coriander, salt, and cayenne pepper in a separate medium bowl. Add the nuts to the bowl and toss well. Transfer to a large rimmed baking sheet.
Bake the almonds, stirring after 15 minutes, until lightly roasted, 45 to 50 minutes. Remove from the oven, transfer to a bowl, and toss with the lemon zest. Let cool completely before serving.
Nutrient Content per Serving
Calories: 120
Fat: 10 grams
Protein: 5 grams
Fiber: 3 grams
Saturated Fat: 0.5 grams
Carbs: 5 grams
Sodium: 150 mg
Sugars: 1 gram
Hummus is hard to beat when you’re in the mood to dip, but you have to be wary of what you’ll find in expensive packaged brands. Take control and make this spiced-up version instead! It’s fast, easy, fresh—and oh, so much tastier.
Makes 8 servings (3 tablespoons per serving)
1 (15-ounce) can organic no-salt-added chickpeas, drained
1 jalapeño pepper, seeded
1 small garlic clove
3 tablespoons chopped fresh cilantro
4 teaspoons tahini paste
2 teaspoons raw almond butter
Grated zest of 1 lime
2 tablespoons lime juice
2 tablespoons water, plus more as needed
2 tablespoons olive oil
¼ teaspoon sea salt
Combine the chickpeas, jalapeño, garlic, cilantro, tahini, almond butter, zest, lime juice, and water in the bowl of a food processor and process to a puree. Transfer to a medium bowl and stir in the oil and salt. For a slightly thinner consistency, stir in an additional 1 to 2 tablespoons water. Store in an airtight container in the refrigerator for up to 4 days.
Nutrient Content per Serving
Calories: 90
Fat: 6 grams
Protein: 3 grams
Fiber: 2 grams
Saturated Fat: 0.5 grams
Carbs: 7 grams
Sodium: 80 mg
Sugars: 0 grams
Baba ghanoush is a Middle Eastern favorite that always delivers on the promise of its flavorful ingredients. It also has the added benefit of being rich in protein, vitamins, and minerals. Select eggplants that are firm and heavy for their size. Serve with celery and carrot sticks for a little crunch!
Makes 8 servings (about ¼ cup per serving)
2 (1-pound) eggplants, pricked all over with the tip of a sharp knife
2 tablespoons tahini paste
2 tablespoons extra-virgin olive oil
1 tablespoon lemon juice
2 teaspoons smoked paprika
1 garlic clove
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Place the eggplants on a large baking sheet. Roast until the eggplant is very soft, 45 to 50 minutes. Turn on the broiler, place the eggplant 4 to 5 inches from the heat source, and cook, turning occasionally, until the skin is slightly charred, 7 to 8 minutes. Remove from the oven and let cool for 30 minutes, or until cool enough to handle. Cut the eggplants in half and scoop out the flesh with a spoon discarding the skins. Place the eggplant in a mesh sieve or colander and let any excess liquid drain for 20 minutes.
Transfer the eggplant to a food processor and add the tahini, oil, lemon juice, paprika, garlic, salt, and pepper. Process until the mixture is well combined but not a completely smooth paste. Transfer to a serving bowl. Store in a covered container in the refrigerator for up to 1 week.
Note: If the whole eggplant won’t fit under your broiler, then increase the oven temperature to 450°F and bake for an additional 12 to 15 minutes to brown the skin to give it a slightly smoky flavor.
Nutrient Content per Serving
Calories: 90
Fat: 6 grams
Protein: 2 grams
Fiber: 4 grams
Saturated Fat: 1 gram
Carbs: 9 grams
Sodium: 150 mg
Sugars: 2 grams
Slow roasting is sort of like the culinary equivalent of “handled with care”; it lowers anti-nutrients, improves digestibility, and makes the nuts tastier all at the same time. Nuts are the perfect nutrient-dense, fat-burning fuel, so carry a handful with you to beat back cravings and get an on-the-go energy boost. Make sure your oven can be set at 140°F; otherwise, use a dehydrator.
Makes 8 servings (about 3 tablespoons per serving)
1½ cups raw nuts (cashews, walnuts, almonds, pecans, macadamias)
½ teaspoon sea salt
Place the nuts in a large bowl and add enough water to cover by 3 inches, then stir in the salt. Let the nuts soak overnight at room temperature.
Preheat the oven to 140°F.
Drain the nuts and spread them on a rimmed baking sheet or dehydrator trays. Bake the nuts for 8 hours or dehydrate for 8 hours. Remove from the oven or dehydrator and let cool completely (the nuts will crisp up as they cool). Store in a resealable plastic bag in the refrigerator for up to 3 months.
(Almonds)
Nutrient Content per Serving
Calories: 210
Fat: 19 grams
Protein: 8 grams
Fiber: 4 grams
Saturated Fat: 1.5 grams
Carbs: 7 grams
Sodium: 200 mg
Sugars: 2 grams
(Cashews)
Calories: 160
Fat: 12 grams
Protein: 5 grams
Fiber: 1 gram
Saturated Fat: 2 grams
Carbs: 8 grams
Sodium: 200 mg
Sugars: 2 grams
(Pecans)
Calories: 190
Fat: 20 grams
Protein: 2 grams
Fiber: 3 grams
Saturated Fat: 1.5 grams
Carbs: 4 grams
Sodium: 190 mg
Sugars: 1 gram
Chickpeas have been a dietary staple for thousands of years, and for good reason. These buttery, protein-rich legumes offer digestive support and blood sugar control and are so satisfying they’re eaten daily in some parts of the world. To help the spices stick, make sure you toss them with the chickpeas as soon as they come out of the oven. After they have cooled completely, store them in an airtight container for days of enjoyment.
Makes 4 servings (about ¼ cup per serving)
1 (15-ounce) can organic no-salt-added chickpeas, drained and rinsed
1 tablespoon Malaysian red palm fruit oil
½ teaspoon ground cumin
¼ teaspoon garlic powder
⅛ teaspoon ground cinnamon
¼ teaspoon sea salt
⅛ teaspoon cayenne pepper
Preheat the oven to 400°F.
Line a rimmed baking sheet with paper towels and spread the chickpeas over the top. Place more paper towels over the chickpeas and gently rub the chickpeas to thoroughly dry them. Discard any loose skins and transfer the chickpeas to a bowl and toss with the palm fruit oil.
Discard the paper towels and line the baking sheet with aluminum foil. Pour the chickpeas onto the baking sheet and roast, shaking the pan every 10 minutes, until the chickpeas are browned and crunchy, 33 to 35 minutes. Transfer to a bowl and gently stir in the cumin, garlic powder, cinnamon, salt, and cayenne pepper. Let cool completely before serving.
Nutrient Content per Serving
Calories: 100
Fat: 4 grams
Protein: 4 grams
Fiber: 3 grams
Saturated Fat: 2 grams
Carbs: 12 grams
Sodium: 160 mg
Sugars: 1 gram
Refreshingly juicy nectarines make this sweet and tangy salsa a wonderful alternative to its run-of-the-mill cousin. Enjoy it as a snack or as the perfect complement to pork chops, tuna, salmon, or chicken. Save time and make it ahead—you can refrigerate it for up to a day.
Makes 8 servings (about 2 cups)
1 tablespoon olive oil, plus more for the pan
3 large ripe but firm nectarines, pitted and quartered
½ medium red onion, halved lengthwise through the root end
½ red bell pepper, finely chopped
1 teaspoon grated lemon zest
1 tablespoon lemon juice
1 small serrano pepper, finely chopped
2 tablespoons chopped fresh mint
½ teaspoon sea salt
3 ounces bean chips
Lightly dampen a paper towel with a small amount of olive oil and wipe a grill pan with it; heat over medium-high heat.
Gently toss the nectarines and onion with the tablespoon of oil, then place on the grill pan. Grill the nectarines and onion until well marked and beginning to soften, 4 minutes per side. Transfer to a cutting board and let cool for 5 minutes.
Coarsely chop the nectarines and onion and transfer to a medium bowl. Stir in the bell pepper, lemon zest, lemon juice, serrano pepper, mint, and salt. Let stand for at least 15 minutes before serving with the bean chips.
Nutrient Content per Serving
Calories: 100
Fat: 4.5 grams
Protein: 2 grams
Fiber: 3 grams
Saturated Fat: 0 grams
Carbs: 14 grams
Sodium: 180 mg
Sugars: 5 grams
I believe garlic makes everything better, so you can do the math on my feelings about garlic + hummus! As ubiquitous as hummus is, it can be easy to dismiss until you make your own. That’s when you discover the deep, rich, authentic experience hummus is meant to deliver. For a little more zest, increase the Tabasco sauce to 1½ teaspoons.
Makes 8 servings (3 tablespoons per serving)
3 tablespoons extra-virgin olive oil
4 garlic cloves, thinly sliced
1 (15-ounce) can organic no-salt-added chickpeas, drained
4 teaspoons tahini paste
Grated zest of 1 lemon
2 tablespoons lemon juice
½ teaspoon Tabasco sauce
2 tablespoons water, plus more as needed
¼ teaspoon sea salt
4 ounces lentil chips
Heat the oil in a small skillet over medium heat. Add the garlic and cook, stirring, until lightly browned, 1½ to 2 minutes. Transfer the garlic and any oil in the pan to a bowl and let cool for 2 minutes.
Combine the chickpeas, tahini, lemon zest, lemon juice, Tabasco sauce, water, and the garlic and oil in a food processor and process to a puree. Transfer to a bowl and stir in the salt. For a slightly thinner consistency, stir in an additional 1 to 2 tablespoons water. Serve with the lentil chips.
Nutrient Content per Serving
Calories: 160
Fat: 8 grams
Protein: 4 grams
Fiber: 2 grams
Saturated Fat: 1 gram
Carbs: 17 grams
Sodium: 190 mg
Sugars: 1 gram
Holy guacamole! I don’t know if I can offer enough reverence for the avocado, but the transformation this low–Sugar Impact, nutrient-packed fruit makes when it becomes guacamole is just magical. When selecting your avocados, gently press the bottom with your thumb, and if it yields to light pressure, it’s ready for your fiesta.
Makes 8 servings
⅓ cup finely chopped white onion
½ jalapeño pepper, finely chopped
3 tablespoons chopped fresh cilantro
½ teaspoon sea salt
2 medium avocados, pitted and peeled
½ plum tomato, seeded and chopped
1 tablespoon lime juice
2 medium cucumbers, peeled and cut into 24 slices total (about ½ inch thick)
Combine 2 tablespoons of the onion, 1 teaspoon of the jalapeño, 1 tablespoon of the cilantro, and ¼ teaspoon of the salt in a medium bowl. With a wooden spoon, mash the ingredients six times to help release their flavors. Add the avocado and coarsely mash with a fork. Stir in the remaining onion, jalapeño, cilantro, salt, tomato, and lime juice. Place the cucumber slices on a large plate or serving platter and top each slice with about 1 tablespoon of the guacamole.
Nutrient Content per Serving
Calories: 70
Fat: 6 grams
Protein: 2 grams
Fiber: 2 grams
Saturated Fat: 0.5 grams
Carbs: 6 grams
Sodium: 150 mg
Sugars: 1 gram
Packed with protein and fiber, black beans are low Sugar Impact and can easily stand on their own as a meal. But that’s not always the most flavorful way to enjoy them. This dip will instantly get the undivided attention of your taste buds. If you’d prefer a milder flavor, substitute ½ teaspoon smoked paprika for the chipotle.
Makes 4 servings (about 5 tablespoons per serving)
1 (15-ounce) can organic no-salt-added black beans, drained
2 tablespoons lime juice
2 tablespoons olive oil
½ teaspoon ground coriander
½ teaspoon ground cumin
¼ teaspoon ground chipotle pepper
2 tablespoons water
3 tablespoons chopped fresh cilantro
½ teaspoon sea salt
20 celery sticks
Combine the beans, lime juice, oil, coriander, cumin, chipotle pepper, and water in a food processor and process to a puree. Transfer to a bowl and stir in the cilantro and salt. Serve with the celery sticks. Store in an airtight container in the refrigerator for up to 5 days.
Nutrient Content per Serving
Calories: 130
Fat: 7 grams
Protein: 5 grams
Fiber: 6 grams
Saturated Fat: 1 gram
Carbs: 16 grams
Sodium: 430 mg
Sugars: 1 gram
The devil of these eggs is in the details—the spices have been chosen with care to make sure they work together to deliver a heavenly experience. Eggs have been called nature’s perfect food because they provide an unbeatable source of protein and essential vitamins. For spicier palates, increase the chipotle to ¼ teaspoon. For bigger crowds, this recipe can be easily doubled or tripled.
Makes 4 servings
5 large eggs
3 tablespoons Sugar Impact Mayonnaise (here)
¾ teaspoon Dijon mustard
½ teaspoon grated lime zest
⅛ teaspoon ground chipotle pepper
⅛ teaspoon paprika
⅛ teaspoon sea salt
2 teaspoons chopped fresh cilantro
Place the eggs in a medium saucepan and add enough cold water to cover them by 2 inches. Bring the water to a boil over high heat; cover the pan, remove from the heat, and let stand for 12 minutes. Meanwhile, fill a bowl with ice and water. Transfer the eggs to the bowl of ice water and let cool for 15 minutes.
Peel the cooled eggs and halve each lengthwise. Place the yolks in a bowl with one whole egg white; set the remaining whites aside. Mash together the yolks and white with a fork until fairly smooth. Stir in the mayonnaise, mustard, lime zest, chipotle pepper, paprika, and salt; mix well. Set the reserved egg whites on a plate, cut-side up, and spoon the filling into each half. Cover with plastic wrap and chill for at least 1 hour before serving. Sprinkle evenly with the cilantro before serving.
Nutrient Content per Serving
Calories: 160
Fat: 13 grams
Protein: 8 grams
Fiber: 0 grams
Saturated Fat: 3 grams
Carbs: 3 grams
Sodium: 250 mg
Sugars: 0 grams
Warning! You won’t be able to stop at just one. But you’ll make more! (Remember that I warned you.) Even the most finicky snacker will ditch the potato chip like, well, a hot potato, once they savor this nutrition-packed, low-calorie treat. For a milder flavor, substitute smoked paprika for the ground chipotle.
Makes 4 servings
1 bunch kale (about 1 pound), washed and thoroughly dried
1 tablespoon olive oil
¼ teaspoon ground coriander
¼ teaspoon ground cumin
¼ teaspoon ground chipotle pepper
¼ teaspoon sea salt
Preheat the oven to 325°F.
Remove and discard the tough kale stems; tear the leaves into 1½-inch pieces. Toss the kale in a large bowl with the oil, gently rubbing the leaves with your fingers to help spread the oil evenly. Add the coriander, cumin, chipotle pepper, and salt and toss well.
Arrange the kale in a single layer on two large baking sheets. Bake one batch at a time, until crisp, turning the leaves once, 16 to 18 minutes. Repeat with the second batch. Let cool on the pan. Serve immediately or store in a covered container at room temperature for up to 2 days.
Nutrient Content per Serving
Calories: 60
Fat: 4 grams
Protein: 3 grams
Fiber: 2 grams
Saturated Fat: 0.5 grams
Carbs: 6 grams
Sodium: 170 mg
Sugars: 0 grams
I’ve got mad love for almond butter, and the intense aromatics of cinnamon make this version irresistible. Don’t worry if you’re right there with me—this butter offers some pretty sweet benefits, from healthy fats to blood sugar control. For a little variety, swap cashews or pecans for the almonds.
Makes 12 servings
1 cup slow-roasted almonds (see here)
4 teaspoons coconut butter
1½ teaspoons monk fruit extract
¼ teaspoon ground cinnamon
⅛ teaspoon almond extract (optional)
Combine the almonds, coconut butter, monk fruit extract, cinnamon, and almond extract (if using) in a food processor. Process until a smooth paste forms. Transfer to a covered container and store in the refrigerator for up to 3 months. Let stand at room temperature to soften slightly before serving.
Nutrient Content per Serving
Calories: 70
Fat: 6 grams
Protein: 2 grams
Fiber: 1 gram
Saturated Fat: 1.5 grams
Carbs: 2 grams
Sodium: 50 mg
Sugars: 1 gram