Many people, when snacking between meals, automatically opt for sweet snacks. such as pastries, cookies, energy bars, smoothies, yogurts or dairy desserts. Most of These options are too rich in sugarseven healthier options like energy bars, whole-grain crackers, or chocolate-dipped cereal pancakes.
Sweet snacks can have a big impact on health, and not just weight. Instead of sweet snacks, it is advisable, at least in most cases, Choose salty snacks or salty versions of the most popular snacks.
Why choose salty snacks
Salty and balanced snacks or snacks They have many health benefitsgiven that:
- They help regulate blood sugar and prevent cravings.
- They provide stable energy for many hours and improve performance.
- They help regulate hormones and make us feel fuller for longer.
- They can reduce the need to snack on sweets and the craving for unhealthy dishes.
- They can improve mood and increase good smoke.
- They can help us keep our metabolism active.
How to make healthy salty snacks
To choose a balanced salty snack, it is advisable opt for nutritious ingredientsrich in proteins and complete carbohydrates and fiber such as vegetables, legumes, nuts, whole grains and healthy fats.
You don’t need to get very complicated. A balanced snack can be as simple as any of these ideas:
- A handful of nuts
- Vegetable strips with a little hummus
- Seed crackers with avocado
- Whole grain sticks with legume vegetable pates
- Cereal pancake with tahini and vegetables
- Cheese with cherry tomatoes and cucumber
- A hard-boiled egg with a cracker and radishes
- Baked chickpeas
- A cup of gazpacho
- Some strips of baked tofu with vegetables
- Homemade popcorn
- Baked vegetables
- A small snack with a protein-rich filling
To better organize ourselves, we can use leftovers from other meals such as baked vegetables, legumes, tofu or veggie burgers and turn them into fillings for sandwiches, spreads and pates. Or we can include a recipe for a salty snack in our batch cooking and thus have options for several days.
3 recipes for healthy and original salty snacks
Apart from the ideas that we have offered you above, we leave you here some recipes for healthy and different salty snacks.
1. Cheese-flavored salty energy balls
Energy balls are one of the most popular snacks. Try this salty version for a snack, which gives you stable energy for many hours. It is ideal as a post-workout snack and it is ideal to make in batch cooking, since it is easy to transport and lasts in the refrigerator for about 5 days. For other combinations, try other nuts, legumes or other condiments with different herbs, curries, dried tomatoes, olives, etc.
INGREDIENTS FOR 4 PEOPLE
- 4 tablespoons rolled oats
- half a cup of almonds
- half a cup of cooked white beans
- 4 tablespoons nutritional yeast
- half a tablespoon of garlic powder
- 1 tablespoon parsley or other herbs
- salt
PREPARATION (10′ + cooking 10′:
- Preheat the oven to 180 degrees and toast the almonds and oat flakes for about 10 minutes.
- In a food processor, first grind the almonds and rolled oats. Add the rest of the ingredients and pulse a few times until you get a paste. If it is too liquid, add a little more rolled oats.
- Try the taste.
- With the help of your wet hands, form balls and store in a container in the refrigerator for up to 5 days.
2. savory rice, lentil and vegetable cake («handvo»)
If you are thinking of making a pastry dish at snack time, it will be difficult for you, because almost all of them are sweet: muffins, sponge cakes, donuts, palm trees, Neapolitans… But why not try a salty version of sponge cake, such as handvo.
Handvo is a salty cake, originally from India, that is prepared with lentils, rice and vegetables and spices typical of this region such as ginger, cumin, mustard, garam masala, turmeric and coriander, and is consumed accompanied by a good tea.
Try this easy version for a different snack. It is perfect to make during batch cooking for snacks throughout the week or as a snack to take to outdoor activities or excursions.
INGREDIENTS FOR 4 PEOPLE
- 1 cup brown rice
- 1 cup red lentils
- half onion
- 2 cloves of garlic
- 1 carrot
- half zucchini
- 2 tablespoons of oil
- 1 teaspoon ginger
- 1 teaspoon turmeric
- 1 teaspoon ground coriander
- 1 teaspoon turmeric
- 1/2 cup yogurt
- 1 tablespoon sesame seeds
- 4 tablespoons fresh cilantro
- 4 teaspoons baking powder
- salt
PREPARATION (15′ + cooking 55′ + 8h soaking):
- Combine the rice and lentils in a large bowl, cover with warm water and let soak for 6-8 hours.
- When preparing the cake, preheat the oven to 180 degrees and grease a cake pan with oil or line it with parchment paper.
- Chop the onion, carrot and garlic. Chop the vegetables very finely and grate the zucchini. Chop the coriander leaves.
- In a frying pan, heat 2 tablespoons of oil. Add the onion, garlic and carrot, a pinch of salt and cook for about 10 minutes. Add the zucchini and cook 5 more minutes. Add the spices and give it a couple of turns in the pan.
- Drain the lentils and rice well.
- In a powerful blender or with the help of a thermomix, blend the soaked lentils and rice with half a cup of yogurt.
- Pour into a bowl, add 1 teaspoon of salt, the sautéed vegetables, sesame, coriander and baking powder. Mix well.
- Pour into the cake mold and bake for about 40 minutes.
3. Crispy carrot chips
If you are a lover of crunchy snacks, but want to take care of your health and the planet, try these homemade carrot chips prepared in the oven.
INGREDIENTS FOR 1 TRAY
- 1-2 carrots
- 1 teaspoon olive oil
- salt
Seasonings (optional): 1 tablespoon of nutritional yeast, half a teaspoon of spices such as paprika, garlic powder, onion powder, curry, cayenne, ginger, coriander, fine herbs…
PREPARATION (10′ + COOKING 30′):
- Preheat the oven to 150 degrees. Line a baking tray with parchment paper.
- Peel the carrots and cut them as thinly as possible into diagonal slices. Ideally, use a mandoline or potato peeler.
- In a bowl, mix the carrot slices with the salt, oil and spices, place on the tray and bake for about 30 minutes. Flip it halfway through. Carrots become crispy when cooled.
- Consume the same day.