Chef Marie
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ARTICLES The Snack Attack
Many of my clients often asked me about healthy snacks. They are either bored with just a couple of ideas, don’t know what to buy in the grocery stores, or need to learn what is a healthy snack. The answer is actually pretty easy. It generally does not involve much work, but rather a little organization. It is all about being creative with a few fresh healthy ingredients. In a way, it is a piece of cake, oops not quite! Before I give you some recipes ideas, let us remember what does our body needs to function well and why. Our body needs nutrients such as: 1. Carbohydrates,a main source of energy (calories), are necessary for the proper use of fats by the body. Complex carbohydrates (good for you under controlled quantities) are found in grains, breads, pasta, dried beans, potatoes, corn, peas, and many other vegetables. Simple carbohydrates (not as good for you in general) are found in sugary items such as cereals, breakfast bars, candies, sodas, desserts, and in small amount in fruits and vegetables too. Unrefined carbohydrates (good for you under controlled quantities) are found in brown rice, wheat flour, and vegetables. Those unrefined carbohydrates are important because they help eliminating our waste. 2. Fats, a source of energy (calories) supply essential fatty acids and carry fat-soluble vitamins. There are saturated fats (solid at room temperature) and unsaturated fats (liquid at room temperature). Unsaturated fats are supposed to be better for you, but again keep in mind that they are still fats, and that we should control the amount we eat. Such fats are found in vegetables, nuts, whole grains, vegetable oils (olive oil, canola oil, avocado oil), and fruits. Saturated fats are found in meats, poultry, fish, eggs, dairy products, and solid shortenings. 3. Proteins, a source of energy, are major building material for all body tissues. They also help making enzymes and hormones, which regulate the body functions. You find proteins in meats, poultry, fish, eggs, milk products, cheese, dried beans, legumes, peas, Tofu, and nuts. 4. Vitamins, chemical compounds found in many foods, help regulating the body functions, and fighting infectious diseases. Vitamins B (meats, poultry, nuts, legumes, green vegetables, dairy products, and whole grains) and C (citrus, berries, green vegetables, papayas, tomatoes, livers, and potatoes) are not stored in the body and need to be eaten every day. However, Vitamins A (dairy products, green leafy vegetables, yellow vegetables, livers, and fruits), D (dairy products, eggs, tuna, cod, mackerel, sea bass, liver oils, and sunlight), E (vegetable oils, dark green leafy vegetables, nuts, wheat germ, and whole grains) and K (dark green leafy vegetables, alfalfa, and tomatoes) are stored by the body. 5. Minerals are also essential for the body to function properly in many different ways.
Calcium(milk products, salmon, broccoli, and oysters) 6. Fibers, which cannot be used by the body and therefore do not supply energy; are important for the proper function of the intestines and may prevent cancers. Soluble fibers slow down the absorption of food in the stomach, and may be associated with reducing blood cholesterol, and maintaining the blood sugar level at a proper level. You find them in oats, dried beans, lentils, peas, fruits, and vegetables. Insoluble fibers speed the digestive system and may reduce the risk of cancers. You find them in whole grains, dried beans, cereals, brown rice, and wheat pasta. 7. Water is indispensable for the body to function well, too. Water regulates the body temperature, assists in the digestive process, transport nutrients and waste. Water is present in most everything, but certain food contains much higher amounts of water than others (watermelon is mostly water). I like to make a comment here. Food is one source of water, but there is nothing better than drinking water. It is also very important to drink throughout the day and not just a gallon in one shot! Remember what we just talked about above, water plays a huge importance in the function of the body. Make it a routine have a glass of water here and there. You may substitute black or green tea since it is water in the first place and is known to have many health benefits. Once in awhile, you may vary the pleasures and drink a glass of milk or homemade fruit or vegetable juice. Stay away from soda, juices, or lemonades loaded with sugars. Beyond those basis nutrients, there are two more important points I would like you to consider when thinking of snacks. A. Adequate Calories in-take, which is extremely important. For most people, the general healthy guideline is about 1500-1600 total calories per day. Those calories may vary based on your need to lose weight, if you exercise a lot and therefore burning lots of calories, your age, and your size. You may eat these calories within 3 or 4 meals a day or even more if you need to control your blood sugar level (particularly for diabetics). Again, those are guidelines and it is best to contact your doctor, registered dietitian, or nutritionist for all the necessary data to determine what is best for you. Right now, I have 3 meals a day and one snack which work for me. But sometimes, because of my activities, I go to 2 snacks reducing my calories throw out my other meals. Again listen to your body and pay attention to your lifestyle which affects what really your body needs to function well. Now, when it comes to “snacks”, about 100 calories per snack is a good guideline to start with for most people. However, that this number may vary based on how you spread your daily calories allowance. It’s personal and based on your need. B. Snack vs. Snacking. I would like you to consider what the words “snack and snacking” really means to you. Here is what I found after working with many people who struggle with weight. To some people, a snack is “a gourmandise” meaning a small treat, or a certain amount of food to control blood sugar level, or to satisfy hunger, or even a meal in itself. For many people, snacking is eating without control, without paying attention to what they eat, the quantity they eat, and eating when they go through emotional distress. It is often done at any time of the day, on our own, with friends, and/or during parties. So what do you do? If you are “snacking”, it is a very bad habit that leads to weight gain. You really need to search the reasons for your snacking and take steps to stop. Need some help, I recommend you purchase my CD “A Recipe for Life” to find the answers that have help so many of my clients. Now they eat a snack and no longer snacking…. Now if you snack, it is a good thing as long as you don’t overdo it. Do you understand the purpose of a snack? If you don’t, it is probably why you overdo it and feel guilty about it. A snack is for replenishing the body with nutrients that are needed for the body to continue to function well.A snack ispart of your daily calories allowance. A snack is a scheduled controlled amount of food between meals. It is a healthy way to control appetite, blood sugar levels, and calories. And yes, it should be a pleasant experience with healthy flavorful ingredients. Now that you understand its purpose, there is no need to feel guilty about it, is there. Enjoying what you eat is very important, since it will give you an overhaul feeling of well-being and satisfaction. So enjoy but, with control and purpose. If you follow those guidelines, you will not have a problem with “snacks”. Now let’s get some ideas of what you could quickly prepare. The Saint-Tropez Diet Book offers many great recipes such as Baby Bell Peppers with Tuna, Tomato and Walnut Bruschetta, Smoked Salmon Rolls, Spinach Boreks, etc… Here are some of my clients favorites: - ½ cup yogurt (regular or low fat) with 2 tsp. raisins or almonds - 1/2 cup cottage cheese (regular or low fat) with 2 Tbsp. walnuts - 1/3 cup cottage cheese (regular or low fat) with ¼ cup berries and 1 Tbps. slivered almonds - 1/3 cup oatmeal with hot milk or soy milk (regular or low fat), 2 tbsp. dry fruits like berries, apricots, and/or mangos, 1 tablespoon flaxseeds - Fruit shake with fresh berries, banana, nuts (optional). You may add milk or soy milk (regular or low fat) - Gazpacho with an optional small amount of milk or soy milk (regular or low fat) - Carrot and red/yellow bell peppers sticks rolled in chicken/turkey slices and a little mustard - An apple with 2 tsp. almond butter - Apple with cinnamon flavored yogurt and walnuts - Cooked apple slices, one prune, a few pistachios, and orange zest - Thick round apple slice, top with an orange slice, a thin coat mascarpone, and sprinkled almonds - 1/2 cup Edamame with 1 Tbsp. tapenade - 1/2 pear filled with fromage blanc and top with blueberries or diced kiwi - Grilled pineapple thick slices and topped with other diced fruits - Star fruit and kiwi - Waldorf salad made with apple, celery root, pineapple, walnut, lemon juice, and canola based mayonnaise or with yogurt - Rice cake, popcorn (plain or with grapeseed or walnut oil rather than butter) - 1/2 cup red grapes with 1 Tbsp. walnuts, pistachios, or almonds - I slice of walnut or wheat or whole grain bread, a thin coat of cream cheese, and 2 tsp. chopped walnuts - Homemade applesauce with 1 slice of walnut bread (optional) - Homemade rice pudding or tapioca - 10 raw carrots with 2 Tbsp. hummus or bean paste or crushed avocado (with lemon juice) - 1 slice toasted wheat bread, a thin coat of fromage blanc, and shredded dark chocolate - Celery sticks with peanut butter or tuna salad - Thick cucumber slice, sour cream, and smoked trout
- Cucumber slices with a thin coating of herb cream cheese, each topped with smoked salmon. - Radishes with yogurt flavored with salad herbs - Radishes with cream cheese mixed with shredded carrots, hazelnuts, and lemon juice - Vegetables with yogurt flavored with horseradish - Vegetables with tapenade or pesto or mashed avocado flavored with curry or anchovy flavored cream cheese - Yellow and orange vegetables with pureed cooked spinach or collard greens mixed in yogurt - Cherry tomatoes filled with mashed avocados and lemon juice - Fruit and fruit salad - Popsicle made from fresh fruit juices such as grape juice, orange juice, citrus juice, watermelon, melon, strawberry-kiwi, berries, or pomegranate. Strawberries and Yogurt (1 serving) 2 tsp. slivered almonds, toasted, 1/3 cup regular or low-fat Yogurt, 1/4 cup strawberries, 1 tbsp. flaxseeds Mix the yogurt with the flaxseeds. Add the strawberries and sprinkled the almonds. You may substitute berries for the strawberries. (1 serving) Fruity Couscous (6 servings) 3/4 cup whole wheat couscous, 1/4 cup shredded carrots, 1/2 tsp. coriander, 1/2 tsp. cinnamon, 1/2 cup orange juice, 1/4 cup lemon juice, 4 apricots, diced, 1 mango, diced, 1 tsp. honey, 2 tsp. olive oil, mint to taste In a saucepan, combine orange juice, lemon juice, honey, olive oil, and bring to a boil. Remove from heat and add the couscous. Cover and let stand for 5 minutes. Fluff with a fork and let cool completely. Place the couscous in a serving bowl. Top with diced apricots, mango, and sprinkle minced mint to taste. Refrigerate and serve very cold. Chocolate Banana (4 servings) 4 small bananas, peeled, 2 cups your favorite dark chocolate, 1 cup crushed walnuts, almonds, or pistachios (or any combination), 4 sticks Insert one stick in each banana. Melt the dark chocolate in the microwave. Dip the banana in the melted chocolate and then into the crushed nuts. Enjoy immediately or freeze for a frozen treat. Herrings Tartar (6 servings) 6 oz. red or white potato, 4 oz. herrings (jar), 4 radishes, 4 oz. apples, 1 Tbsp. salad herbs, 1 Tbsp. apple vinegar, Pepper to taste, Lettuce leaves Place the potato in a pan and cover with water. Add a pinch of salt and bring to a boil over high heat. Reduce heat and simmer until cooked through. Remove the potato from the water, cool, and peel. Dice the potato, herrings, radishes, and apples. Mix the apple vinegar with a little oil from the herrings jar, add the salad herbs, and season to taste with pepper. Pour over the tartar and mix well. Refrigerate for later use. Serve cold over lettuce leaves. Option: For hors-d’oeuvres use Phyllo Dough cups. You can also tightly wrap the tartar into lettuce leaves and then into rice paper spring roll wrappers. Here is a final tip when you are battling against one of those “snack attack” and you really should not be eating anymore, knowing you have reached you daily calories allowance. Drink a glass of water or a cup of white or black green tea (no sugar added). Eat sugar-less gum, mint, or a licorice root chew stick. Licorice root last a long time, have very little calories, are good for your health, and keep your mouth busy! |
