Stephanie Kay Nutrition

Real Food for Real Life

9 Ways to Curb Late Night Snacking

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If you find yourself snacking late at night on the couch while you are watching TV, you are certainly not alone. Late-night snacking is a struggle for many people and, although there is nothing wrong with eating at night if you are hungry, more often than not, late-night snacking is done out of ritual, boredom, and stress, as opposed to actual hunger. So, if this is you, here are some simple ways to curb late-night snacking and help get you back in control.

9 Ways to Curb Late Night Snacking

Table of contents

How to Stop Snacking at Night

Here are 9 different strategies to help curb those late-night cravings.

1. Eat a larger dinner.

If you are the type of person who opts for light meals all day long thinking that you are doing yourself a favor, you may want to re-think your strategy. Eating well is not about avoiding calories or minimizing your food intake, it is about eating to the point of satiety and then stopping.

So, if you tend to eat a light breakfast, a light lunch, and a light dinner, only to find yourself starving in the evening, it’s time to flip the script. Instead of opting for a tiny portion at your meals, eat until you are full because you are more likely to make healthy choices at mealtime than at midnight when you’re looking for a treat.

2. Don’t skip meals.

The key to curbing your cravings is not only to change your choices at that moment but to consider all of the other choices that lead to your cravings throughout the day. If you regularly skip breakfast, skip lunch, or don’t eat until dinner time, it is no wonder you find yourself snacking at night – you’re simply hungry!

The issue with this is not the fact that you are hungry; there is nothing wrong with that, but rather it is the type of choices that we make late at night when we do feel hungry. It’s rare that people are reaching for scrambled eggs and salads in the evening; instead, it’s convenience packaged goods that can be eaten on the couch.

3. Eat Balanced Meals

Not only is eating enough food important, but ensuring that you eat a good balance of carbohydrates, protein, and fat in your meals can also help to curb cravings. Generally speaking, protein is the most forgotten macronutrient and it also happens to be the most satiating, so by undereating it you can leave yourself looking for an extra treat later on.

So, to help mitigate this, ensure that you eat well-balanced meals throughout the day, complete with protein and fat, to help balance your blood sugar and minimize mindless late-night snacking.

4. Go to bed.

Although this suggestion may seem silly, it’s really important. Not only is prioritizing sleep important for general health and well-being, but the number of hours we sleep greatly affects our hunger cues. The first and most obvious reason why sleep matters is that the amount of sleep you get directly affects how much food you put in your mouth.

However, the second and more influential reason is that lack of sleep contributes to hormone imbalances in insulin, leptin, and cortisol which have a profound on our cravings and hunger signals. When you deprive yourself of sleep, ghrelin, the hormone that drives hunger goes up, and PYY, the hormone that makes you feel full, goes down. So, by staying up late at night not only are you giving yourself more hours to eat during the date, but you are setting yourself up for more cravings the following day as well.

5. Break associations.

So many of our eating habits and hunger cues are triggered by routines. If you have a routine of changing into loose, comfortable clothing after dinner and vegging out in front of the TV for hours only to zone out while you mindlessly snack, you may want to reconsider your routine. In fact, if you can’t imagine TV time without a snack in hand, you may want to reconsider your post-dinner activity altogether.

6. Step away from the screens.

Screen time, everything from watching TV to browsing on your iPad has been linked to mindless eating and increased food intake. Eating in front of the TV, while playing video games, or surfing the Internet can distract attention from what and how much you eat, reduce satiety signals sent to the brain and lessen memory of snacking. It is for this reason that when you’re watching a movie your hand is hitting the bottom of the popcorn bowl before you even realize it’s empty.

7. Only eat while sitting at the table.

Eating directly out of the bag in the kitchen? Eating on the couch? Eating in bed? If you notice your food intake occurring all over the house, I would recommend implementing a simple rule: only eat while sitting at the dinner table.

This small adjustment can make a world of difference and make you more mindful of your food intake as you force yourself to sit down, slow down, and chew, as opposed to just cramming food into your mouth while looking for more food in the pantry.

8. Transition your snacks.

Cutting back on late-night snacking is a lot easier said than done, especially if it is a habit you have built over a number of years. If you’ve been eating cookies and chips on the couch every night for the past 20 years just telling yourself to cut it out cold turkey tomorrow is probably not that realistic. Instead, start by focusing on what you are eating.

For instance, if you always have a bowl of ice cream, try swapping it for flavored yogurt, then try swapping that for plain yogurt with berries, then try swapping it for a cup of tea. This transition period may take a month, even years, but if you simply focus on making a better food choice it will help make the transition a whole lot easier than simply stopping the habit altogether.

9. Ask yourself why.

Although there are many strategies that you can implement in order to help curb late-night snacking, the real solution is to find the root cause and ask yourself why. Why am I snacking? Am I hungry? Stressed? Sad? Tired? Bored? We often use food to deal with our emotions since it gives us a moment of temporary relief and pleasure, especially processed food.

Our bodies are equipped with natural built-in systems that tell us when we are hungry, when we are not hungry, when to eat more, and when to stop eating, however, junk food is designed in a way that overrides all of those built-in systems. To no surprise, eating junk food can bring a great deal of pleasure, and it can stimulate your body’s reward system.

This system was designed to “reward” you when you do things that encourage survival, including eating, and when this happens your brain releases feel-good chemicals, including dopamine. In fact, a recent study published in the International Journal of Obesity found that participants who felt stressed saw their levels of the hunger hormone ghrelin rise in the evening, which can cause them to eat more whether they are hungry or not.

The first step to curbing your late-night snacking is not just cutting it out, it’s figuring out what is triggering it in the first place. Simple tools like not skipping meals, tracking your meals, and stepping away from screens can help, but what is most important is thinking about why you are reaching for snacks in the first place. If the answer is that you are hungry, perfect, go ahead and eat, but if the answer is that you are bored, stressed, or tired, you may want to consider other lifestyle factors that can help to minimize the impact that these issues have on your hunger cues.

The Bottom Line

Eating at night if you are hungry is not a problem, but if you make a habit out of snacking late at night just for the sake of it, you may want to consider what is triggering it and how you can support the root cause. It’s important to keep in mind that changing eating habits is hard work and takes time, so don’t expect to fix things overnight. Do your best to bring some mindfulness to your eating habits and focus on the quality of food that you are choosing whenever possible. There is nothing wrong with having a treat, but if you are having it frequently at the expense of your own health and happiness, it is something that you might want to pay attention to.

Chicken Burrito Casserole

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Everything you love about a burrito in one simple dish, this chicken burrito casserole is the perfect weeknight meal! Filled with rice, shredded chicken, beans, and veggies, and topped with cheese, this recipe works well as a healthy lunch, dinner, or meal prep idea.

Chicken Burrito Casserole

There is nothing like a one-pot meal that you can throw together, walk away, and let the oven do all of the work, and this chicken burrito casserole is exactly that! Not only is this dish incredibly easy to prepare (and I mean incredibly!), but it’s a well-balanced meal complete with carbohydrates, protein, and fat that works well for lunch and dinner alike. Packed full of rice, beans, and plenty of veggies, it’s a great meal prep idea, or a simple weeknight dinner idea that will leave you with leftovers for days to come.

This chicken burrito casserole calls for cooked chicken, so it’s the perfect dish to make with leftovers, or grab a whole roast chicken at the grocery store to save yourself some prep work!

More Chicken Casseroles:

Simple vs. Complex Carbohydrates

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Carbohydrates are a major nutrient component of a healthy diet, but it’s important to understand that not all carbohydrates are created equal. Although simple carbohydrates have a bad rap, both simple and complex carbohydrates can be included in a healthy diet when you know what to look for and why. So, instead of focusing solely on the type of carbohydrate, understanding how these foods are classified and how they function in the body will help you to determine if they are an ideal choice or not.

Simple vs. Complex Carbohydrates

What are Carbohydrates?

Carbohydrates are one of three primary macronutrients, in addition to protein and fat, that are found in our food. During the process of digestion, carbohydrates are broken down into sugar (glucose) which is used as a primary source of fuel for the body.

Scientifically speaking, carbohydrate molecules are made of oxygen, hydrogen, and carbon atoms, and are also known as saccharides, which means “sugar”. Depending on the number of saccharides present in the structure, carbohydrates are classified as mono- (1), di- (2), oligo- (3-20), or poly- (many) saccharides. Monosaccharides and disaccharides are considered simple carbohydrates, while oligosaccharides and polysaccharides are considered complex carbohydrates.

What are Simple Carbohydrates?

Simple carbohydrates, as the name implies, are simple structures since they contain one or two sugar molecules linked together. Monosaccharides are single sugar molecules and include glucose, fructose, and galactose and are the building blocks for other carbohydrates, while disaccharides are double sugar molecules and include sucrose, maltose, and lactose. Because simple carbohydrates are made up of shorter sugar chains, they are more quickly digested and absorbed by the body given they require less time to be broken down.

Simple carbohydrates can be identified by their sweet taste and are found in most processed foods including breakfast cereals, baked foods, and candy, and include any form of processed sugar. These forms of simple carbohydrates are highly processed, devoid of their own nutrients, and are best avoided, however, not all forms of simple carbohydrates are processed. In fact, simple carbohydrates can also be found in many whole foods including fruit, dairy, and some vegetables. The benefit of whole food sources of simple carbohydrates is that they come packed with fiber, vitamins, and minerals which help to slow the rate at which sugar is absorbed and provide nutritional value at the same time. On the contrary, processed foods made of refined carbohydrates and added sugars are devoid of fiber and nutrients and therefore the rate at which the sugar is absorbed is much greater.

What are Complex Carbohydrates?

Complex carbohydrates are made up of sugar molecules that are strung together in long, complex chains, also known as oligosaccharides and polysaccharides. Complex carbohydrates are made up of digestible, partly digestible, and indigestible starches, and for this reason, take longer for the body to break down and digest and allow for a more gradual release of energy. Whole grains, beans, lentils, and vegetables are all examples of foods that contain complex carbohydrates and, compared to simple carbohydrates, contain a much larger amount of fiber.

However, the format in which complex carbohydrates are consumed can greatly influence whether they remain an ideal choice or not. For instance, grains are a form of complex carbohydrates, but when milled into refined flour they become a form of simple carbohydrates given the fiber and nutrient-dense bran and germ are removed in the process. These forms of carbohydrates are often referred to as refined carbohydrates and include items such as cereals, bagels muffins, cookies, crackers, and pastries, just to name a few.

Simple vs. Complex Carbohydrates: Which is Better?

It is important to understand that all forms of carbohydrates are digested into monosaccharides, or simple sugars, before they’re absorbed by the body, regardless of whether the original source was a spoonful of sugar or a bowl of oatmeal.  Generally speaking, complex carbohydrates are digested at a slower rate than simple carbohydrates, given they contain a larger amount of fiber, however, that does not mean that all simple carbohydrates are a poor choice and all complex carbohydrates are a good choice. Simple carbohydrates are found in many whole foods, such as fruits and milk, and complex carbohydrates can be found in many refined foods, such as baked goods, making them a less-than-ideal choice.

So, instead of focusing solely on the type of carbohydrate, simple or complex, it is best to focus on the amount of fiber, vitamins, and mineral present, and whether the item in question is a whole food or not.

The Bottom Line

Both simple and complex carbohydrates can be consumed as part of a healthy diet when you focus on whole food such as fruits, vegetables, whole grains, beans, and lentils. These forms of carbohydrates are rich sources of fiber, vitamins, and minerals which will help to balance your blood sugar and support digestion while serving as a source of energy at the same time.

Homemade Bircher Muesli

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This recipe is a paid partnership with the Dairy Farmers of Ontario. As always, all words, thoughts, and opinions are my own. 

The word muesli is a Swiss-German variation of the German word “müs”, meaning porridge, and is a mixture of rolled oats, nuts, seeds, and fruit. Although similar to granola, muesli does not contain any added sugar, and, because it isn’t baked since there’s no sugar or oil needed to bind the ingredients, it can easily be stored in the pantry for months.

Bircher Muesli

Bircher muesli is actually a variation of muesli, invented by Dr. Bircher, that is made with the addition of grated apple and whole milk, and is essentially the original version of overnight oats. Naturally sweetened, rich in fiber, and high in protein, Bircher muesli is a great option for busy mornings when you need a healthy breakfast to get you out the door in a hurry.

Although you can truly use any type of milk you like, muesli just isn’t the same without cow’s milk. Not only does it provide a natural sweetness and creaminess to the muesli, but it’s a source of 15 essential nutrients for a healthy diet. When buying milk, be sure to look for the blue cow logo to ensure that you are buying 100% Canadian dairy. Not only does Canada have some of the highest dairy standards in the world, but Ontario Dairy Farmers are continuously improving and perfecting the craft of dairy farming to ensure Canadians are consuming the highest quality dairy products possible, making it the perfect ingredient for this homemade Bircher muesli.

 

 

Copycat Starbucks Protein Boxes

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Whether you’re at the airport or simply looking for a quick office lunch, Starbucks protein boxes have become a popular option because they are high in protein and packed full of whole foods and, the good news is, they are just as simple to make at home. Learn how to make a Starbucks protein box with these copycat protein box recipes.

Copycat Starbucks Bistro Boxes

Starbucks Protein Box Recipes

Protein boxes, not to mention Starbucks protein boxes, have become a popular meal prep option because they are quick and easy to prepare and often require no cooking at all. Simply combine a source of carbohydrates, protein, and fat, and you’ve got yourself a well-balanced meal that you can take anywhere you need to go. I’ve already shared a ton of bistro box ideas on the blog, but because the Starbucks protein boxes are just so popular, I figured why not re-create them at home?!

Egg & Cheese Protein Box

This is undoubtedly Starbucks’ most popular protein box option, as it is packed with over 20 grams of protein and is something that works for breakfast, lunch, and dinner. The original version is served with a small piece of multi-grain muesli bread, however, if you can’t find that feel free to swap it for a slice of seedy sourdough, sprouted-grain bread, or crackers instead.

Copycat Starbucks Protein Box: Egg & Cheese

Cheese & Fruit Protein Box

A combination of three types of cheese, seedy crackers, and fresh fruit, the cheese, and fruit protein box comes loaded with healthy fats and plenty of protein. The original version calls for brie, cheddar, and gouda cheese, however, feel free to include any type of high-quality cheese you like.

Copycat Starbucks Protein Box: Cheese & Fruit

PB & J Protein Box

A childhood favorite, their PB & J protein box is both an adult and kid-friendly option. The original version calls for ranch dressing and chocolate-covered raisins so, in an effort to cut down on some refined oils and added sugar, be sure to swap the dressing for tzatziki and opt for plain raisins or almonds instead.

Copycat Starbucks Protein Box: PB & J

Although these are the official protein boxes, there are plenty of ways that you can mix and match ingredients to create any flavor you like! Simply focus on whole foods, ensure that you include a source of protein, fat, and some veggies and/or fruit, and you’ll be good to go.

More Lunch Box Ideas:

 

 

Zucchini Fritters

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Not only are these crispy zucchini fritters incredibly easy to make, but they are packed full of veggies, and fiber and are a great option that you can use for breakfast, lunch, and dinner alike.

Zucchini Fritters

Zucchini is one of those vegetables that is essentially flavorless on its own, but when paired with the right ingredients or used in the right dish, it can take on a whole world of flavor. For this reason, zucchini is being used as a low-carb alternative to noodles, lasagna, fries, and pretty much anything else you can think of, but why not just let it shine on its own? Not only is it a versatile ingredient, but it is incredibly inexpensive and a bit of humble zucchini can go a really long way when it comes to making a healthy meal.

Crispy on the outside and tender on the inside, these little zucchini fritters are great topped with a fried egg, on top of your favorite salad, or simply eaten on their own as a simple side dish.

More Zucchini Recipes:

 

 

 

Sheet Pan Shrimp Stir-Fry

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Made on a single pan, this Sheet Pan Shrimp Stir-Fry is a quick and easy weeknight dinner that you can whip together in 30 minutes or less. This recipe is packed full of protein, fiber, fresh veggies, and flavor making it a delicious meal the whole family will love.

Sheet Pan Shrimp Stir-Fry

 

If you thought stir-fry couldn’t get any easier, think again! Although there is certainly nothing wrong with using a wok or a pan, adding everything to a sheet pan and letting the oven do the work is so simple and foolproof, why would you not? I’ve shared a ton of sheet pan dinners on the blog, including my Greek Chicken Tray Bake, Spanish Chicken Tray Bake, and Turmeric Chicken Tray Bake, so I figured it was time to add another one to the mix.

 

What is Natural Flavor Anyway?

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If you’ve read the ingredients or looked at the food label on any packaged good, you’ve undoubtedly seen the term “natural flavor”, but have you ever wondered what that actually means? Although many people assume natural flavors are simply that; the flavor from a natural source, that is not exactly the case. In fact, natural flavors and artificial flavors have a lot more in common than you may think. So, allow me to break down the research on natural flavors to help you determine if you should be consuming them or not.

What is Natural Flavour anyway?

What is natural flavor?

According to the Canadian Food Inspection Agency, natural flavors are “substances that impart flavors that have been derived from a plant or animal source”, while the FDA defines natural flavors as “the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional.”

While all of that nutrition jargon may seem rather confusing, there are two key points to take away from these definitions; natural flavors must come from plant or animal sources, and natural flavors are created through some form of processing.

Natural Flavors vs. Artificial Flavors

Although one might assume that natural flavors and artificial flavors are very different that is not the case. Natural and artificial flavors are both food additives that food manufacturers can use to flavor food, however, the primary difference between the two is the source from which they are made. Both natural and artificial flavors are created through chemical processes and are manufactured in a lab by a ‘flavorist’, the only difference is the fact that artificial flavors are made from synthetic sources while natural flavors must be made from plant or animal sources.

Understandably, this difference can be confusing to consumers given how similar in nature they actually are. The difference really comes down to the origin of the molecule that was used to create the flavor; was it natural or synthetic? For instance, the same way you can make a shirt out of polyester or cotton, you can make an apple drink out of artificial apple flavor or natural apple flavor. Although the end flavor may be similar, the source used to create it is very different. Simply put, natural flavors are made from natural sources, but the format in which you are consuming them is not necessarily.

Where do natural flavors come from?

Although many natural flavors originate from the flavor they provide, not all-natural flavors are derived from their natural source. Although there are natural flavors that come directly from the corresponding source, there are hundreds of natural flavors that have been created by food chemists that are in fact from a natural source, but not of the flavor which they are creating. For example, amyl acetate is a compound distilled from bananas to create banana flavor, while natural coconut flavor is made from a compound called massoya lactone which comes from the bark of the Massoya tree grown in Malaysia, while natural vanilla flavor is sometimes made from the slightly sweet substance found in the anal secretions of beavers. Albeit all of the flavors are natural in some way, shape, or form, they may not be the natural form of the flavor they are providing.

What foods contain natural flavors?

The use of natural flavors by food manufacturers is so common that they are the fourth most common ingredient listed on food labels. Natural flavors are found in all types of food products and supplements including sauces, cereals, granola bars, herbal teas, flavored waters, juices, protein powders, and greens powders, just to name a few.

At this time, the only way to determine if a product contains natural flavor is to read the ingredients, however, the most confusing part is that we are unable to determine what the actual source of natural flavor in a product is because food manufacturers aren’t required to list these exact ingredients. Although we can assume that the flavor is from a natural source, it is impossible to determine the specific source without asking the food manufacturer directly.

So, should we eat natural flavors?

Generally speaking, there is little if any information or studies on the impact of natural flavors, and without knowing the exact source of the natural flavor in question it is certainly tough to say. However, as with most food additives, it would be safe to assume that the concern is with the dose. Consumed from time to time in small amounts I don’t see natural flavor being a large concern. As always, the foundation of any good diet is centered around whole foods, and if this is the case, a bit of natural flavor sprinkled in should not be too much of a problem.

Dark Chocolate and Cherry Energy Bites

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These no-bake energy bites with cherries and dark chocolate. are packed full of real food and natural goodness making them a healthy snack that the whole family is sure to love.

Dark Chocolate & Cherry Energy Bites

 

There are thousands of energy bite recipes online because they are so simple to make while being delicious and nutritious at the same time. By simply combining some nuts, dried fruit, and flavors of your choice, you can easily create a grab-and-go snack in under 10 minutes flat. I’ve actually shared some energy bite recipes on the blog before, including my Carrot Cake Energy Bites, so these dark chocolate cherry energy bites are just another flavor you can add to the mix.

Inspired by black forest cake, these energy bites are a naturally sweetened, gluten-free snack that can help to satisfy a sweet tooth in a much healthier way.

 

 

Meal Prep Glory Bowls

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Filled with crispy tofu, brown rice, colorful vegetables, and a creamy tahini dressing, these meal prep glory bowls are a well-balanced meal complete with plant-based protein, fiber, and healthy fats. Whether you’re looking to enjoy them for lunch or dinner, these glory bowls are a hearty and healthy vegetarian meal.

Meal Prep Glory Bowls

Tofu is a very versatile ingredient that can be baked, grilled, roasted, or stir-fried to create a wide variety of healthy vegetarian meals. Not to mention, tofu has a very neutral taste so it will take on the flavor of any sauce, marinade, or dressing you use making it the perfect addition to these meal prep glory bowls.

More Vegetarian Bowl Recipes:

8 Healthy Road Trip Snacks

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So, your bags are packed and you’re ready to go, but what will you eat along the way? Although it may seem easier to pick up snacks at the gas station or stop at the nearest drive-thru, it will likely not leave you feeling your best. The good news is there are plenty of quick and easy real-food snacks that you can pack ahead of time without much effort at all. So, to help get you set up for road trip success, here are 8 healthy road trip snacks that the whole family is sure to love!

8 Healthy Road Trip Snacks

Healthy Road Trip Snacks

Looking for some healthy travel snack ideas? Here are 8 nutritious and delicious ideas that are quick and easy to prepare.

1. Veggies & Hummus

Veggies and dip is a classic combo, but hummus is a great high-protein upgrade to standard dip.  Made with chickpeas and tahini, hummus is a well-balanced snack with carbohydrates, protein, and fat, and when paired which fibrous vegetables it can help keep you full for hours to come. Although homemade hummus is really easy to make, it is also easy to find high-quality versions in grocery stores and it is available in a variety of different flavors.

2. Apple & Peanut Butter

Much like hummus, peanut butter is a source of fat and protein, which can help to balance your blood sugar and minimize cravings while on the road, and when paired with an apple it can help to satisfy sweet and salty cravings at the same time. However, if peanut butter is not your thing, feel free to opt for almond butter, cashew butter, sunflower butter, or tahini instead.

3. Energy Bites

Just as the name implies, energy bites are sure to give you the boost of energy that you need to make it to your destination. Not only can they easily be made at home, like these Carrot Cake Energy Bites, but it’s easy to find healthy store-bought versions in bite or bar form. Plus, since they are packed full of fun flavors they are sure to be kid-approved.

4. Deli Roll-Ups

Essentially a sandwich without the bun, deli roll-ups are a great way to get a serving of veggies and protein without any crumbs. Simply wrap the deli meat of your choice (be sure to read the ingredients) around some lettuce and veggies, add a dollop of mustard and/or mayo, and you’ll have a healthy road trip snack that’s ready to go.

5. DIY Trail Mix

Trail mix and mixed nuts are easy to find in grocery stores and gas stations, but they often contain vegetable oils and added sugars making them less than ideal. Fortunately, making trail mix at home is simple and cheaper to create than pre-made versions. Simply combine your favorite nuts, seeds, and dried fruit of your choice for an energy-packed mix ‘n match trail mix that is sure to satisfy.

6. Yogurt and Berries

Protein, check! Fat, check! Fibre, check! Top some high-quality yogurt with your favorite summer berries and you’ve got a quick and easy road trip snack that will keep for hours to come. If you want to go the extra step, you can also add rolled oats, granola, nuts, and/or seeds to create a hearty yogurt parfait, but sometimes just keeping it simple does the trick.

7. Popcorn

Nothing says road trip snacks like a salty treat and although chips might be the fan favorite, popcorn is a much healthier way to go! Pop some popcorn ahead of time and top it with butter and salt for a savory treat, or go the extra step and create funky flavors with a mix of herbs and spices like this dill pickle popcorn recipe.

8. Cheese & Grapes

A cheeseboard to go? Don’t mind if I do! Pair your favorite type of cheese with some grapes for a well-balanced snack with carbohydrates, protein, and fat. Alternatively, feel free to go the extra mile and whip together a complete charcuterie bistro box that is sure to have you craving a glass of wine by the time you reach your destination.

More Healthy Road Trip Snacks Recipes

Looking for more healthy road trip snack ideas  Check out the quick, easy, and healthy recipes:

All of these healthy road trip snacks are packed in stainless steel containers from DALCINI Stainless. Not only are they easy to pack, but they are easy to wash, easy to store, and help to eliminate single-use plastics and the dangerous chemicals found in plastic containers.

 

Pesto Potato Salad

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This pesto potato salad is a quick and easy side dish that is perfect for any summer BBQ. It can be served hot or cold and keeps really well in the fridge so you can enjoy it for breakfast, lunch, and dinner for days to come.

Pesto Potato Salad

 

There are essentially two ways to make this recipe; 1) as per the directions, or 2) the shortcut way, and the shortcut way is probably the way I would go myself. Although this recipe includes a scratch-made pesto, finding a good quality store-bought pesto is actually really easy, and it can save you a ton of time and money. When shopping for pesto, ensure that you read the ingredients and opt for versions made with olive oil as opposed to vegetable or canola oil whenever possible, as this will help to limit the inflammatory effects of vegetable oils while maximizing flavor. Since pesto is so versatile, it’s a great staple ingredient to keep on hand as it can be used as a condiment for meat, eggs, and vegetables or used as a simple dressing for salads.

 

Honey Mustard Salmon

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Made with minimal ingredients and ready in under 30 minutes, this honey mustard salmon is a perfect weeknight meal. Not to mention, with its sweet and sticky flavour and texture, it’s sure to be a hit with the whole family.

Honey Mustard Salmon

 

I’ve actually already shared a very similar recipe to this one with my curried honey mustard chicken, which happens to be one of the most popular recipes on my blog, so I figured why not do something similar with salmon?

In truth, these marinades are completely interchangeable and they will also work well on pork, turkey and white fish alike. Not only are these types of marinade great because they are made with common ingredients, but they are also a great way to introduce fish dishes to people who aren’t super keen on seafood. The combination of sweet and savoury helps to mask some of that “fishy” flavour for those who aren’t accustomed to it, and the extra sauce is the perfect addition to a side dish like rice, potatoes or veggies.

Plus, after a long day of work, there is nothing better than a quick and easy meal that is packed full of flavour and this honey mustard salmon is exactly that! Just stir the marinade ingredients together, pour them over the salmon, pop it in the oven, and sit back and relax while it does all of the work.

More Healthy Salmon Recipes:

 

 

The Best Types of Salt to Use

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Salt is arguably one of the most important cooking ingredients and one of the hottest debated topics in the nutrition community. Over the years, salt has been blamed for numerous health conditions, but is all salt really as dangerous as we have been led to believe? The reality is, not all salt is created equal and understanding the different types is imperative to optimizing health. With so many different varieties available it can be confusing to know which to choose and why, so let’s discuss salt, its functions, its benefits, and the different types in order to determine the best types of salt to use in your diet.

The Best Types of Salt to Use

 

Why We Need Salt

Salt is a crystalline substance made of sodium and chloride and is one of several dozen minerals we need to survive. The human body can’t store much salt on its own so we need to consume it through our diet in order for it to carry out many vital functions in the body. Salt is important for balancing the fluid level of the blood, regulating extracellular fluid, managing the body’s acid-alkaline balance, functions of the nervous system, adrenal system, stomach acid production, and proper nutrient absorption in the intestinal tract. In fact, we are hard-wired to crave salt to ensure that we consume adequate amounts.

Part of the confusion surrounding salt lies in the lack of differentiation in the format in which it is consumed. Although salt is necessary for optimal health, even too much of a good thing can be a bad thing, and not all forms of salt are the same. The reality is, most sodium in the standard North American diet now comes from processed foods, not the salt shaker, as roughly 70% of salt is consumed through food products off the grocery store shelf. By eating a diet rich in processed food, we are no longer able to control our salt intake and the format in which we consume it. On the contrary, when consuming a diet rich in whole foods, salt is not present in the food, and it must, therefore, be added during the cooking process. In fact, it has been shown that both high and very low intakes of salt can contribute to health concerns. So, when consuming whole foods and cooking from scratch it is important to understand the best types of salt to use in order to avoid refined versions of it.

The Best Salt to Use

Sea Salt

As the name suggests, sea salt comes from seawater, which is evaporated to make sea salt. The term sea salt is actually a broad term that incorporates various types as it can include Black, Celtic, French, or Hawaiian sea salt. Due to the different sources and production processes, sea salts are found in varying colors and textures including grey, black, fine, flaky, and coarse. For instance, fleur de sel, grey salt, and Maldon salt are the less refined result of the gradual evaporation of seawater and can take up to 5 years to make, while granular sea salt is produced by rapidly boiling ocean water in a closed vacuum. Both forms can be used in a healthy diet, although granular sea salt is best used for everyday cooking, while fleur de sel and Maldon salt provide a pleasant texture making them ideal for garnishing or finishing dishes.

Rock Salt

Rock salt comes from salt mines, from ancient lakes and seas which now lie far underground, and rock salt can come under many names. Popular forms of rock salt include Himalayan salt, pink salt, and ancient salt. The pink color of some rock salt comes from their rich iron content, and some sources have been shown to include over 84 minerals and trace elements, including calcium, magnesium, potassium, and copper. Rock salt can be made into many different formats, including fine grain, kosher, coarse, and powder salt.

Kosher Salt

Kosher salt is a coarse grain salt made from land salt mines but is less processed than table salt. Contrary to popular belief, not all kosher salt is actually certified kosher, rather it is named after the koshering process when larger-grained versions of salt were used to remove the blood from the meat. Although most kosher salt does not contain added iodine or anti-caking agents, some brands may so it is best to read the ingredients to be sure. Given it is slightly less expensive than some sea salts, kosher salt is a great option for everyday cooking.

What About Table Salt?

Regular table salt, also known as iodized salt, is the salt that you find in processed foods and on most restaurant tables. Iodized salt came to light in the 1920s when iodine deficiency was a common health problem, however, these days you can get sufficient amounts of iodine from natural sources as long as you are eating a diverse diet of whole foods. Table salt is heat processed and stripped of its natural trace minerals, and commonly contains anti-caking agents to help prevent clumping and sugar or dextrose to help stabilize the iodine. Although neither is overly harmful, there is no value in adding them to your food when you can add natural salt by itself, so avoiding table salt as much as possible is recommended.

The Bottom Line

Salt does not deserve the bad reputation it has received, and adding natural salt to whole foods can help to make dishes more palatable while supporting health at the same time. There is no need to avoid salt entirely unless otherwise specified by a health practitioner, rather, it is best to avoid table salt and processed foods that contain refined salt. As with all food, when opting for salt be sure to read the ingredients and choose options that contain 100% salt and nothing else.

Berry and Chia Yogurt Parfait

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Made with plain yogurt, chia seeds, and fresh or frozen berries of your choice, this berry and chia yogurt parfait is a quick and easy grab-and-go breakfast that you can enjoy at home, on the road, or at work any day of the week.

Berry & Chia Yogurt Parfait

Yogurt parfaits are sold in just about every coffee shop and breakfast spot, but not all yogurt parfaits are created equal. Unfortunately, more often than not, pre-made versions are made with flavored yogurts and some of the more popular options can come packed with up to 25 grams of sugar making them more of a dessert than an ideal breakfast.

The good news is that it is really easy to make a healthy homemade yogurt parfait as long as you use the right ingredients. By opting for plain, full-fat yogurt instead of flavored you can avoid unwanted ingredients and added sugars, and ensure that you are still getting the oh-so-important fat-soluble nutrients naturally found in yogurt. The yogurt aisle is truly one of the most confusing sections in the grocery store, so the more you know how to buy healthy yogurt, what to look for, and why, the easier it will be to ensure you are making a good choice.

Although most yogurt parfait recipes are made with granola, I opted to use chia seeds instead to help provide some plant-based protein, healthy fat, as well as added texture. Paired with fresh berries, a splash of vanilla, and a drizzle of honey, this naturally sweetened berry, and chia yogurt parfait recipe is a protein-packed breakfast that the whole family is sure to love.

More Berry and Yogurt Breakfast Ideas:

 

 
 

About Stephanie

I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

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