Fuel Up! Quick, breezy and nutritious at home snack recipes

The reality of COVID-19 means more people are working, learning, and eating more from home. With that extra at-home time, you might find yourself dipping into the snacks more often.

Snacks might get a bad rep, but they can be a nutritious way to stay fueled.

Why snack?

Choose-most-often snacks are a perfect way to fill up little bellies between meals and a fun way for kids to learn kitchen skills. And, having staples on hand makes eating healthy quick and easy.

Healthy snacking keeps your blood sugar levels in check and helps you avoid crashing. A carefully timed bite – ideally two hours before the next meal – can be just what you need to stay energized.

Always aim for a balanced snack

Canada’s Food Guide suggests incorporating two to four food groups in each snack. The guide encourages enjoying lots of fruits and vegetables, along with protein and whole grains. And, pairing your snack with water helps keep you hydrated.

Tips to Stock Choose-Most-Often Snacks

Make nutritious options easy to grab. Mix and match these staples for a wholesome snack:

• Veggies: washed, chopped and ready to grab in Ziplocs and Tupperware
• Dips: Hummus, tzatziki, salsa, and guacamole are delicious for dipping
• Dunks: Veggie sticks, whole wheat crackers, and pita wedges
• Fruit bowl: Store apples, bananas and oranges in a bowl, making them easy to grab and go
• Plain yogurt: Easy to dress up with cinnamon, honey, and fruit
• Eggs: A super source of protein, hard boil and store in fridge for up to one week.

These quick and breezy choose-most-often recipes use ingredients you have on hand, and incorporate two to four food groups:

Peanut Butter Banana Toast
Recipe adapted from Well Plated

• 1 slice whole grain toast
• 1 tablespoon natural peanut butter
• Sprinkle cinnamon
• Sprinkle granola
• ½ sliced banana

Spread peanut butter on a piece of whole grain toast. Top with sliced bananas, cinnamon, and granola.

Egg Muffins
Recipe adapted from Lemon Tree Dwelling

• 6 egg whites
• ¼ cup grated cheese
• Salt and pepper
• Mix-ins (diced peppers, onions, spinach, tomatoes, broccoli)

Generously coat a muffin tin with non-stick spray. Divide up mix-ins between cups. Whisk together the eggs, cheese, salt and pepper. Bake for 25 minutes at 350F. Muffins stay fresh in the fridge for up to one week.

Berry Parfait
Recipe adapted from the Food Network

• ¼ cup mixed berries
• ¼ cup sugar-free Greek yogurt
• ¼ cup granola

Layer berries and yogurt in a glass. Top with granola. Keep cold for serving.

Apple Nachos
Recipe adapted from the Simple Veganista

• 1 apple
• 1/8 cup natural nut butter
• 2 tablespoons craisins
• Sprinkle cinnamon
• 1/2 tablespoon lemon juice

Wash, core, and slice apples into quarters. Toss with lemon juice. Warm nut butter until runny. Lay apples on a serving plate. Drizzle nut butter on top. Top with chocolate chips and cinnamon.

APPLE Schools is an innovative school-focused health promotion initiative. It improves the lives of more than 20,000 students annually in 74 schools across British Columbia, Northern Alberta, Northwest Territories and Manitoba by improving their healthy eating, physical activity, and mental health habits.

Learn more about APPLE Schools on their website at appleschools.ca, or connect on Facebook, Instagram, and Twitter.