I’ll admit it, I’m a bit of a snacker. And when I’m feeling tired and woozy in the grocery store at the end of a long day, it is sooo tempting to grab a chocolate bar to get the pep-up I need to finish the shopping, get home and put dinner on the table. That’s why this quick and easy clean eating snack list comes in handy!
What is Clean Eating?
So what’s clean eating? Simply put, it’s eating like your great-grandparents did – healthy, whole and unprocessed foods and meals made from scratch. If a food doesn’t look like it’s in its natural state, it’s better to stay away.
EAT MORE whole grains, lean proteins, good fats, vegetables and fruits for example:
|Whole Grains||Proteins||Fats||Fruits & Veg|
|Brown Rice||Salmon||Olive Oil||Sweet Potatoes|
|Barley||Lean Meat||Chia, Flax seeds||Pears|
EAT LESS sugary, salty, artificially preserved and packaged foods, such as boxed cereals, chips, and shelf-stable cookies or cheese.
Ideally, you would reduce these kinds of “food-like substances” until they hardly show up in your day. That being said, I really think it’s important to have a balance in life, especially when it comes to food, and not to get completely obsessed with dietary restrictions. So if you have some packaged chips on the odd occasion, it’s not a big deal. Especially because, for the majority of the time, your body is being nourished with such good, wholesome food.
I like to use a “rule of thumb” when looking at ingredient lists in the grocery store. If I put my thumb over the top of the list and the list keeps going beyond my thumb, then it’s too processed. Plus, if you see ingredients that you can’t even pronounce, let alone understand, that’s also a clear signal to re-think the purchase.
Organic and sustainable is ideal, but if you can’t afford it, then try to support local farmers and food co-ops. Also, it’s good to try and reduce your pesticide residue intake by washing your produce well.
My Favorite Clean Eating Snacks
This is my go-to list for healthy snacks any time of the day! Except for the egg and tuna lettuce wraps, they are gluten-free and vegan.
Nuts & Raisins
I always keep a small bag of raw almonds, cashews, and raisins in my handbag for when I need a snack on the go. It’s so easy to put together and has been my saving grace in many a sticky situation such as the grocery store candy aisle…getting stuck in traffic…sitting in long school assemblies, etc.
You can’t go wrong with almonds, which are rich in Vitamin E, good monosaturated fats, and fiber, as well as numerous minerals and phytonutrients. They can also help you with glycemic control and feeling sated, rather than needing to continuously snack.
Celery Nut Sticks
This is a quick after-school snack for when the kids come home ravenous.
Simply chop up some celery sticks and slather them in almond butter, or your nut butter of choice. Maybe even pop a few raisins on top for a little sweetness.
Apple slices also go deliciously well with almond butter.
Medjool dates are the “king” of dates in my book. They’re large and fleshy, sweet and scrumptious. Just one or two of these will knock any sweet craving on the head, without setting you up for a sugar crash.
A boiled egg is packed with nutritional goodness and it’s easily taken on the go.
This is my all-time favorite snack. Avocados are full of good protein and healthy, unsaturated fats. They’ll keep you feeling full and stave off those niggly sugar cravings.
Use a whole-grain sourdough gluten-free bread. The fermentation of the grain makes it much easier for the body to digest. Place avocado slices (or smushed if you prefer) on your toast and sprinkle lightly with herb salt.
Turn it into more of a breakfast or lunch by adding extra toppings such as:
- boiled egg slices
- cherry tomato halves
- cucumber slices
- baby spinach leaves
- rocket leaves
- corn kernels
- roasted pine nuts (or other nuts)
To round out the meal I also like to have some veggie sticks on the side, such as carrots, fennel, celery or capsicum. So fresh, crunchy and delicious!
Banana Nut Tortilla
In a whole-grain corn tortilla, wrap a sliced banana covered in lashings of peanut butter. I also like to sprinkle in some coconut flakes. Superb!
Tuna Lettuce Wrap
Go for a small can of sustainable tuna to make this wrap. Mix in a little olive oil and herb salt and wrap dollops of tuna into a fresh, crisp lettuce leaf. Add finely diced celery for extra crunch and nutrition. You could also add a little mayo for a creamier taste.
My kids love a bowl of warm edamame (soybeans) sprinkled with sea salt. You can find a packet in the frozen section – just steam them for 5 minutes and they’re ready to shell and eat.
You can find packs of roasted and salted seaweed snacks in the grocery store – smaller versions of sushi nori, the seaweed sheets used to make sushi rolls (inari). Check out the Asian aisle. Make sure there’s only seaweed, vegetable oil, and salt on the ingredient list. My kids love taking these to school.
You can buy these fabulously nutritious “chips” in stores like Trader Joe’s and health food shops, but they’re quite pricey. Really they’re not that difficult to make yourself. You can either crisp them up in an oven, or use a dehydrator.
Check out this video to learn how to make a tray of yummy kale chips in the oven with Donal Skehan:
This is such a neat idea. Cut some cauliflower into small florets and toss lightly with a little coconut oil, herb salt, and nutritional yeast. Roast uncovered in a 400 deg F oven for about 25 to 30 minutes. Yummy! You can do the same with zucchini slices.
Veggie Sticks & Hummus
Whenever we go on a family outing, this delicious, healthy snack is in the bag. Our favorite veggie sticks are carrots, cucumbers, capsicum, and fennel.
As for the hummus, just whiz up these ingredients in your blender/processor until smooth like a dip. You may need to add a little water to get the right consistency.
- 1 x 15 oz can of chickpeas
- juice of 1 lemon
- 2 Tblsp of tahini (sesame paste)
- 2 Tblsp of olive oil
- 1 garlic clove
- sea salt to taste
The title makes this snack sound all fancy, but actually, it’s so simple! It’s just a few tablespoons of coconut yogurt with a handful of your favorite berries – blueberries, strawberries, raspberries. Top with some delicious nuts such as macadamias or walnuts.
Banana Almond Smoothie
My kids love to whiz up this super-easy smoothie for a healthy sweet snack. It’s just one banana, a cup of almond milk and a tablespoon or two of coconut yogurt. So much better than a milkshake made with artificial banana flavoring and tons of sugar!
Also, check out these wonderful green smoothie recipes. I like to whiz up a batch so hubby and I can drink today plus take one to work the next day.
Coconut Banana Chia Pudding
Whisk these ingredients until nice and smooth.
- 1/4 Cup White Chia Seeds
- 1 Cup Coconut Milk
- 1 Tblsp Maple Syrup (or your preferred sweetener)
- 1 Tsp Vanilla Essence
- 1/2 Tsp Cinnamon
- Pinch of salt
Pour into 2 cups and set in the fridge for 1 hour. Then they’re ready to devour, topped with banana slices and walnuts.
Here’s another idea: make it the night before and have it for breakfast. Chia seeds are filled with Omega-3 oil and fiber, making them very beneficial, especially for the digestive system.
Avocado & Relish Quesadilla
Ok, this snack requires a grill, but it’s done in 5 mins flat!
On one mini corn tortilla, add tomato relish, avocado slices and a sprinkle of shredded cheese. On a second tortilla just add a little shredded cheese. We use lactose-free or vegan cheese in our house due to food intolerances.
Grill tortillas for a few minutes until cheese is melted and bubbling. Then stick the two tortillas together and cut into pieces like a pizza. Yum!