The flavorful snack recipes here will help you round out your five small meals a day and are easy to bring with you wherever you go. A healthy snack at mid-morning and another at mid-afternoon can keep your energy running smoothly, bring you a burst of nutrients, and cut back on the kind of cravings that lead to a fast food frenzy at your next break.
These savory snacks include everything you would want out of a calorie-packed bag of chips: they feature big, tasty flavors with an element of pleasing crisp texture. Best of all, you will find plenty of high-quality ingredients that will contribute to your health and longevity for years down the road. Enjoy!
Great Grab-and-Go Snacks
These are excellent snacks, both for their portability and for their healthy attributes.
| • | apples, with or without nut butter | • | hard-boiled eggs | |
| • | oranges | • | nuts and seeds | |
| • | bananas | • | seaweed chips | |
| • | grapes | • | rice cake chips | |
| • | berries | • | veggie chips | |
| • | dried fruits | • | olives | |
| • | half an avocado with a squeeze of lime juice and cilantro | • | yogurt, including soy, coconut, or rice milk | |
| • | sliced veggies like cucumbers, bell peppers, celery, broccoli, and carrots | • | smoothie or juice made from fresh fruit, veggies, and herbs | |
| • | edamame |
BENEFITS: HEART + IMMUNITY + ANTI-INFLAMMATION + METABOLISM + BRAIN & VISION + ANTI-AGING BEAUTY
This snack is a real anti-aging boon to your brain! Packed with protein and essential fatty acids, it is also chock-full of the amino arginine, which stimulates the pituitary gland at the base of the brain to release growth hormone, a substance that declines quickly after age thirty-five. The berries offer their own antioxidant benefits. Feel free to substitute dried cranberries for the goji berries if you prefer.
MAKES 6 SERVINGS
| 1 | cup walnuts |
| ½ | cup pine nuts |
| ¼ | cup sesame seeds |
| ½ | cup pumpkin seeds |
| ⅓ | cup dried goji berries |
| ½ | cup dried apricots |
| ½ | cup dried blueberries |
Mix the ingredients together and pack the mix in a sealed container or resealable bag to preserve freshness. Eat a small handful between meals every day as a snack. This mix of nuts and fruits supplies essential fatty acids, carotenoids, and antioxidants that will maintain a steady supply of fuel and energy for your brain.
With its two lobes that resemble a brain, walnuts aptly advertise their cognitive benefits. Rich in omega-3 essential fatty acids, walnuts protect cardiovascular health, improve cognitive function, and possess anti-inflammatory benefits that are helpful for asthma, rheumatoid arthritis, and inflammatory skin diseases like eczema and psoriasis. Additionally, walnuts contain the antioxidant compound ellagic acid, which supports the immune system and is thought to have many anti-cancer properties.
BENEFITS: HEART + IMMUNITY + METABOLISM + SEXUAL HEALTH
Hummus is widely enjoyed all over the world. The Chinese centenarians I met consume very large amounts of hummus. Chickpeas, while delicious, are just the tip of the hummus iceberg! Hummus can be made out of any bean or legume, including black beans, mung beans, and adzuki beans. Whatever bean you choose, you will be benefiting from a high-fiber, low-fat, high-protein snack. The lignans in beans and legumes are beneficial for the immune system and hormonal health, and helpful for women going through menopause. Some good chip alternatives to pair with this hummus include vegetable sticks, seaweed chips, veggie chips, rice cake chips, or another light, gluten-free food.
SERVES 3
| 2 | cups cooked black beans, or 1 16-ounce can |
| 1 | clove garlic, minced |
| Juice of 1 lemon | |
| 2 | tablespoons sesame tahini |
| 1 | tablespoon olive oil |
| 1 | tablespoon honey |
| 1 | tablespoon sesame seeds |
| 1 | pinch of cayenne pepper |
| Salt and freshly ground pepper | |
| 1 | sprig cilantro, for garnish |
Put black beans, garlic, lemon juice, tahini, olive oil, and honey into a food processor or blender and puree until smooth. Toast sesame seeds until slightly golden and add to food processor and puree, along with more olive oil, until desired consistency is achieved. Season with salt and pepper to taste. Serve in dipping dish and garnish with cilantro.
I am a fan of hummus made from any bean, but I especially like it when it is made from black beans, which are on my top-ten longevity food list. Like many other legumes, black beans are a very good source of cholesterol-lowering dietary fiber and are beneficial for your cardiovascular health. One cup of black beans will supply almost three-quarters of your daily value for dietary fiber. They are also rich in iron, which helps increase your energy level, and they are as rich as cranberries in the antioxidant compounds anthocyanins, which help protect against cancer. When combined with a whole grain, black beans become a complete source of protein, a great boon to vegetarians looking for protein alternatives to meat.
BENEFITS: HEART + IMMUNITY + ANTI-INFLAMMATION + METABOLISM + CLEANSING + BRAIN & VISION + ANTI-AGING BEAUTY + SEXUAL HEALTH
This is a fresh twist on the chickpea hummus found in Middle Eastern cuisine. The chickpeas offer a good content of cholesterol-lowering fiber, and the avocado is not only rich in heart-healthy monounsaturated fat, but it is also an excellent source of the antioxidant glutathione, which helps regulate the immune system. Enjoy!
SERVES 4
| 2 | cups cooked chickpeas, or 1 16-ounce can |
| 1 | clove garlic, minced |
| Juice of 1 lemon | |
| 2 | tablespoons sesame tahini |
| 1 | tablespoon olive oil |
| 1 | tablespoon honey |
| 1 | tablespoon sesame seeds |
| 1 | avocado, pitted and peeled |
| 1 | pinch of cayenne pepper |
| Salt and freshly ground pepper | |
| 1 | teaspoon paprika, for garnish |
Put chickpeas, garlic, lemon juice, tahini, olive oil, and honey into a food processor or blender and puree until smooth. Toast sesame seeds until slightly golden and add into puree along with avocado, and puree until creamy. Add more olive oil until desired consistency is achieved, then season with salt and pepper to taste. Serve in dipping dish and garnish with paprika.
Garbanzo beans, or chickpeas, are a good source of cholesterol-lowering fiber. In addition, garbanzos’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance, or hypoglycemia. Garbanzo beans help you feel full with their fiber content and are frequently recommended for weight loss plans. In traditional Chinese medicine, it is said that garbanzos help with some inflammatory skin conditions, like psoriasis and eczema.
BENEFITS: HEART + METABOLISM + SEXUAL HEALTH
With this snack, you get heart-healthy benefits from the flaxseeds and the sesame tahini. The essential fatty acids and dietary fiber of the edamame are also beneficial, and they give this hummus a distinctly Asian flavor.
SERVES 4
| 2 | cups cooked soy edamame beans or 1 16-ounce bag frozen, ready to serve edamame |
| 1 | clove garlic, minced |
| Juice of 1 lemon | |
| 2 | tablespoons sesame tahini |
| 1 | tablespoon olive oil |
| 1 | tablespoon honey |
| 1 | tablespoon flaxseeds |
| 1 | pinch of cayenne pepper |
| Salt and freshly ground pepper | |
| 1 | sprig cilantro, for garnish |
Put edamame beans, garlic, lemon juice, tahini, olive oil, and honey into a food processor or blender and puree until smooth. Toast flaxseeds and add to food processor and puree, along with more olive oil until achieving desired consistency. Season with salt and pepper to taste. Serve in dipping dish and garnish with cilantro.
Low in fat, low in cholesterol, and high in protein, edamame boasts a high content of essential fatty acids and dietary fiber, as well as numerous minerals and vitamins, such as folic acid, manganese, and vitamin K. Of course, edamame should be avoided by anyone who is allergic to soy.
BENEFITS: HEART + DIGESTION + BRAIN & VISION
Soy yogurt is a modern adaptation of a sweet soy dish that has been eaten in China for a long time. It is a great substitute for dairy and pairs well with cut vegetables. Soy yogurt is a low-fat, high-protein snack that provides beneficial bacteria for your gut. Most people don’t realize the wonderful benefits that cucumbers have! High in vitamin A, they reduce inflammation and have incredible anti-cancer properties. Carrots are full of fiber and beta-carotene. These are the two I like best, but you can use any veggies that you like.
SERVES 4
| 2 | large carrots, peeled and cut into 3-inch long sticks |
| 2 | large cucumbers, peeled and seeded and cut into 3-inch long sticks |
| 1 | jicama, peeled and cut into 3-inch long sticks |
| 2 | sprigs of parley, for garnish |
| 4 | 8-ounce containers plain soy yogurt |
| 2 | cloves garlic, minced |
| 1 | tablespoon fresh basil, minced |
| 1 | tablespoon fresh parsley, minced |
Arrange carrot, cucumber, and jícama sticks on a serving platter. In a serving bowl, mix yogurt, garlic, parsley, and basil and place on the platter. Garnish with sprigs of parsley.
Carrots are famous for their ability to brighten eyesight. Their characteristic orange color comes from a high content of beta-carotene, which is metabolized into vitamin A, the substance in carrots that helps improve vision, especially night vision. Beta-carotene not only improves eyesight, it can also delay the onset of aging and protect our skin from the sun’s damaging rays. Additionally, carrots have a high vitamin C content, a great support for your immune system.
BENEFITS: IMMUNITY + BRAIN & VISION
A caterer friend of mine from the Czech Republic in Eastern Europe shared these kale chips with guacamole, and I was so taken with their delicious taste. Kale is such a healthy green vegetable, but I frankly never liked kale until I tried this recipe. Try it out!
SERVES 4
| KALE CHIPS | |
| 1 | bunch kale, woody stems removed, cut into 2-inch pieces |
| 1 | tablespoon olive oil |
| Salt and freshly ground black pepper | |
GUACAMOLE |
|
| 2 | ripe Hass avocados |
| 1 | stalk celery, finely diced |
| 1 | tablespoon dried goji berries, soaked in cold water for 1 hour, drained, and patted dry |
| ½ | teaspoon paprika |
| 1 | teaspoon pickled ginger, finely chopped |
| 2 | scallions, finely chopped |
| Juice of 1 lemon | |
1. To make the chips, preheat the oven to 350°F. Line a baking sheet with parchment paper.
2. Pat the kale pieces dry and spread them evenly in a single layer on the baking sheet. Drizzle the oil over the kale and sprinkle the salt and pepper over the top. Bake for 10 to 15 minutes, until slightly browned and crisp but not burnt. Immediately remove them from the oven and let them cool on the pan.
3. To make the guacamole, cut the avocados in half, remove the pit, and scoop out the flesh into a bowl. Add the celery, goji berries, paprika, ginger, scallions, and lemon juice and mash together until completely mixed.
4. Serve with kale chips.
A member of the crucifer family, kale has incredible benefits for your health. Like other cruciferous vegetables, kale is a rich source of the antioxidant phytonutrients that help cleanse the body of cancer-causing substances. Kale leaves provide more nutritional value for fewer calories than almost any other food. Kale is rich in beta-carotene, vitamin K, vitamin C, manganese, and dietary fiber, among many other nutrients. Kale’s content of calcium helps build bones, vitamin E may play a role in lowering risk of cognitive decline, and the carotenoids found in kale support vision health. This is one green that is worth loving!
BENEFITS: IMMUNITY + ANTI-INFLAMMATION
I learned about this delicious snack when I was in China, interviewing a 102-year-old former doctor in Sichuan Province. He loved to snack on these chips made from these two powerful longevity foods.
SERVES 4
| 3 | large sweet potatoes, washed and scrubbed, sliced into ⅛-inch thick slices |
| 3 | tablespoons pumpkin seeds, lightly crushed in food processor |
| ¼ | cup grapeseed oil |
| ¼ | teaspoon ground cinnamon |
| 1 | tablespoon chives, minced |
| 1 | clove garlic, minced |
| 1 | teaspoon cayenne pepper |
| A pinch of salt |
Preheat oven to 375°F. Place all ingredients in a mixing bowl and toss to coat sweet potato slices. Lay sweet potato slices on a baking sheet and bake for 20 minutes, turning slices over halfway through. Remove promptly to avoid burning. Let cool and serve by themselves or with Avocado Hummus (here).
Crunchy and satisfying, pumpkin seeds, sometimes called “pepitas,” are much more than just snacks. They are high in zinc, which is a natural protector against bone loss, contain almost your whole daily requirement of magnesium, promote prostate health, reduce inflammation, help lower LDL cholesterol, and prevent kidney stones. These green seeds also contain the powerful antioxidant L-cysteine, which can help protect your body from the harmful effects of pollution, chemicals, radiation, alcohol, and smoke. This naturally occurring amino acid may also help boost the immune system, defend against heart disease, build muscle, and minimize fat buildup.
BENEFITS: ANTI-INFLAMMATION
A colleague of mine from Spain, a practicing doctor for more than thirty years, shared this recipe with me. He adapted this bread recipe to accommodate his gluten-sensitive patients. Multiple kinds of flour are used, which gives you a much more diverse nutritional profile than just wheat. Olives have excellent benefits of their own, including antioxidant and anti-inflammatory properties. This is an absolutely delicious bread that would be welcome at any table. The bread can also be made in a bread machine. Just prepare the dough as below and follow the manufacturer’s instructions with your machine.
MAKES 1 LOAF
| ½ | cup warm water |
| 1 | tablespoon active dry yeast |
| 1 | cup brown rice flour |
| 1 | cup white rice flour |
| ⅓ | cup chickpea flour |
| ⅓ | cup potato flour |
| ⅓ | cup tapioca flour |
| 1 | tablespoon xanthan gum |
| 1 | teaspoon sea salt |
| 2 | eggs, beaten |
| ¼ | cup avocado oil |
| ¼ | cup maple syrup |
| 1 | teaspoon vinegar |
| ¼ | cup chopped pitted black olives |
1. Preheat the oven to 375°F. Put the water in a small bowl and sprinkle the yeast over it. Let stand about 10 minutes, until foamy.
2. Meanwhile, in a large bowl, whisk the brown and white rice flours, chickpea flour, potato flour, tapioca flour, xanthan gum, and salt together until combined. In another bowl, whisk the yeast mixture, eggs, oil, syrup, vinegar, and olives together until well combined. Pour the wet ingredients into the dry and mix well with a wooden spoon until a thick dough forms and there are no longer any lumps of flour. Pour the batter into a large loaf pan and bake in the center of the oven until risen, firm, and a tester inserted in the center comes out clean, about 45 minutes.
3. Let the bread cool completely in the pan before slicing. Store in an airtight bag for up to 3 days.
Olives, one of the oldest known foods, are believed to have originated in Crete as far back as perhaps 7,000 years ago. This Mediterranean staple is a good source of iron and copper, is high in antioxidants, and has anti-inflammatory properties that benefit heart health. Their high concentration of monounsaturated fats, especially when combined with their vitamin E content, are thought to exert a protective effect on the body’s cells, lowering inflammation in the body’s tissues. These anti-inflammatory properties may help lessen the severity of asthma, osteoarthritis, and rheumatoid arthritis.