Healthy snack recipes and suggestions


Snack is a meal which should provide us with energy, vitamins and minerals until the next main meal. You should always respect the postulates of proper nutrition, and this is the most important principle. If possible, consume three main meals and two snacks a day, with breaks of about three hours in between. Before afternoon healthy snack is eaten between breakfast and lunch, and the post afternoon sack between lunch and dinner, with about three hours gap between each meals. In this way we can avoid overeating and consume the appropriate components and protective substances in our body.

How to make a healthy snack - basic recommendations

Most diet plans recommend fruit for a snack, so that the need for this food is completely satisfied (about 400 g per day for adults). This amount of fruit you need because it contains vegetable fibres, pigments, enzymes, valuable minerals and vitamins that are essential to body. Thus conceived healthy snack can be varied if you work a lot. In fact, after breakfast, in the next six hours, you can have two snacks, when you get home - lunch, and in three hours - dinner. These snacks are usually caloric, take care if you are on a diet.
You can make shakes with fruits, vegetables and grains. You will cover the needs of large groups of foods and will be fed for a long time. Of great importance is also a healthy snack for children, especially in school, you also need to adapt to their needs, with the inevitable fruits. If you have an adolescent in the house, you must, in addition to fruits, provide an energy-rich snack. That would be a healthy sandwich with more vegetables.

Also, healthy snacks can be adapted to the person, depending on its state of health. For example, in the case of irritable bowels, when diarrhoea and constipation alternate, for lunch fruit compotes with the addition of appropriate crops are recommended.

Healthy snack recipes and ideas for every day

We have prepared a large number of outstanding suggestions, we will start with the first:

Homemade muesli with oats

You need:
  • 1 cup of yogurt,
  • 2 tablespoons of oat flakes,
  • 30 g of almonds.

This healthy snack is prepared in a simple way, put all the ingredients in the same bowl and stir them well.

A healthy energy mix as a snack

  • 1/4 cup of oats,
  • 1/4 cup of barley flakes,
  • 1/4 cup of corn flakes,
  • 1 tablespoon of raisins,
  • 1 tablespoon of dried cranberries,
  • 1/2 chopped of bananas,
  • 1 tablespoon of honey
  • 1/2 teaspoon of cinnamon
  • 1.5 cups of low-fat yogurt.

It is a real energy bomb, which is also easy to make. Mix all the ingredients and you can get a phenomenal and above all a healthy snack that will give you the necessary energy.

Apple compote as a snack

  • 200 g of apples,
  • 2 tablespoons of oat flakes,
  • Cinnamon powder.

How is it made? Cut apples, cover them with water and cook for about half an hour. When the apple compote is made, add the two tablespoons of oat flakes. Wait a while for flakes to get swollen, remove them from your stove, and add a little cinnamon. This way you can cook stewed pears, berries, plums (fresh, dried) - you cannot fail, they are all healthy snacks that are more than delicious.

Green shake for health

  • 1 cup of cabbage, 1/2 cup of chopped celery,
  • 1 cup of pineapple,
  • 1 cm of ginger root.

Put all the necessary ingredients into the blender, mix well and drink immediately.

Delicious pineapple shake as a healthy snack

  • 1 cup of spinach,
  • 1 banana,
  • 1 orange,
  • 1 cup of pineapple,
  • 1/2 cup of water.

Preparation: Blend all the ingredients and then consume.

Wonderful anti-stress beverage

  • 2 green apples,
  • 1 bunch of spinach,
  • 1/2 cucumber,
  • 1/4 lemon,
  • 1 cm of ginger root.

Preparation: All the necessary ingredients need to be cleaned, washed and put in juicer. Drained juice should be drunk immediately.

Carrot shake as a healthy snack

  • 1 carrot,
  • 1/2 a lettuce,
  • 1 banana,
  • 1 apple,
  • 1 cup of water.

Preparation: Pour all the ingredients into a blender, mix well and drink.

Bananas shake as a healthy snack

  • 1 cup of yogurt,
  • 1 banana,
  • 1 cup of chopped pineapple,
  • 1 tablespoon of rye flakes.

Preparation: Pour all the ingredients in your blender, mix them well and drink.

How to make a healthy smoothie that returns a smile on your face

  • 1/2 cup of almonds (you can make and almond milk)
  • 1 cup of chopped nectarine,
  • 1 cup pineapple,
  • 1 banana,
  • 2 tablespoons of coconut.

Preparation: Pour into a blender and mix well, then drink. This healthy smoothie is uplifting and stimulates the secretion of serotonin, the hormone of happiness.

Healthy snack "Greeny" is a real hit

  • 1 cup of chopped pears,
  • 1 banana,
  • 1 cup of spinach,
  • 1 cup of chopped green apples.

Preparation: Pour all the ingredients in your blender and mix them well and then drink. If you recommend “greeny” to your friends, it is possible that you will get that nickname ("affectionately") - as it happened to our colleague, this is a little joke, hope you do not mind.

Salad with grapes as a snack

  • 1 cup of spinach,
  • 1 cup of white grape,
  • 1 cup of red grapes,
  • 1 tablespoon of virgin olive oil,
  • 1 handful of toasted walnuts.

For the dressing:
  • 1 tablespoon of cottage cheese,
  • 1 tablespoon of cream,
  • 1 tablespoon of red wine.

Preparation: In a bowl mix the spinach, grapes, olive oil and nuts. Mix the ingredients for the dressing and season the salad.

Salad with cherries and carrots is a real healthy snack

  • 5 chopped carrots,
  • 1/2 tablespoons of honey,
  • 1/2 cup of cherries (pitted).

Preparation: Mix all the ingredients and immediately consume.

Healthy ice cream as a snack

  • 1 cup yogurt with 1.6% milk fat,
  • 1 cup frozen or fresh fruit,
  • (Strawberries, raspberries, bananas, apricots ...)
  • 1 tablespoon of honey

Preparation: Mix all the ingredients, then pour the mixture into moulds or cups and freeze them.

Salad as a healthy snack

  • 1 tea cup of black olives,
  • 2 chopped tomatoes,
  • 50 g of chopped fresh cheese,
  • 1 teaspoon of olive oil,
  • 1 squeezed lemon,
  • A pinch of pepper and oregano.

Preparation: Mix all the ingredients and immediately consume.

Shake as a snack

  • 1 banana,
  • 1 tablespoon of oat flakes,
  • 1 tablespoon of ground flaxseed,
  • 1/2 cup of yogurt,
  • 1/2 cup of milk.

Preparation: Mix all the ingredients well, and place the shake in the fridge to cool a little.

Red shake as a snack

  • 1 cup of fresh or frozen blueberries
  • 1 cup of fresh or frozen strawberries (5 pieces)
  • 2 cups of chopped nectarine,
  • 1/4 cup of water.

Preparation: Mix all the ingredients and allow it to cool. This red shake can last up to two days.

Healthy snack for school

  • 2 slices of rye bread (60 g)
  • 3 egg whites,
  • 1 tomato,
  • 1/2 a cucumber,
  • Butter to coat the bread.

Make your schoolboy this healthy sandwich for lunch, instead of giving them money for pastries, slices of pizza and the like. This is an excellent healthy snack, which will give them all the necessary energy they need. We recommend the text: Suggestions for a healthy breakfast.