Snacks! Who doesn’t love a good snack? Snacking is a great way to stabilize your blood sugar and energy levels and stave off nagging hunger. Prevent being over-hungry is also a great way to prevent nighttime cravings or bingeing. So where to start?

When Should I Eat a Snack?

It’s pretty simple – if you are hungry and there isn’t a meal on the docket for the next 1-2 hours, it’s snack time! If you are hungry, your body is asking for more energy to meet its energy needs right in the moment. If it doesn’t get a response from you (aka – food!), it’s going to slow your metabolism down in order to economize. If you do feed it, it knows it can trust you to take care of its energy needs, and it will fire on all cylinders. Plus, you get to eat a snack…it’s a win-win!

What Makes a Satisfying Snack?

You want to make sure your snack addresses both physical hunger and biochemical hunger. Physical hunger is the actual emptiness in your stomach, while biochemical hunger is a declining blood glucose (which is your body’s fuel).

To satisfy physical hunger, include a protein because it is slow digesting. This will ensure that it stays in your stomach for at least an hour or two, getting you to your next meal. Proteins you might choose for snacks include:

• cheese
• cottage cheese
• deli meat
• nuts or nut butter
• hard-boiled eggs
• Greek yogurt

To satisfy biochemical hunger, you’ll need a food that raises blood sugar a bit to provide the energy you’ll need for 1-2 more hours until your next meal. The only foods that directly break down into blood glucose are carbohydrates, since they are made of pieces of glucose. Some carbohydrates are made of individual glucose pieces or short chains of glucose. These are called simple carbohydrates, and because they are small they digest very quickly, and therefore raise blood glucose very quickly. Other carbohydrates are called complex carbohydrates, and are made of long chains of glucose. The long chains take longer to digest, and therefore raise blood glucose much more gradually. The gradual rise in glucose means a more stable blood sugar, longer-lasting energy, and a lower likelihood of your body storing “extra” blood glucose as fat. Choosing a complex carbohydrate is a great way to go.

There are also a couple of carb-containing foods that have simple carbohydrates, but contain a natural nutritional “buffer” that slows their digestion, making them act more like a complex carbohydrate. For example, fruit is high in fiber (which slows digestion) and milk and yogurt contain protein. Here are some great carbohydrate options for snacks:

• fresh, canned, or dried fruit
• Greek yogurt (bonus: also contains protein!)
• popcorn
• whole grain crackers
• whole grain chips

Whether you’re longing for summer or simply searching for a refreshing sweet treat, strawberry shortcake never disappoints. This 6-ingredient make-ahead recipe is perfect to tuck in the refrigerator for a tasty Valentine’s Day dessert!

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6-Ingredient Strawberry Shortcake Parfait

Whether you're longing for summer or simply searching for a refreshing sweet treat, strawberry shortcake never disappoints. This 6-ingredient make-ahead recipe is perfect to tuck in the refrigerator for a tasty Valentine's Day dessert!

Course Dessert

Keyword dessert, shortcake, strawberry

Prep Time 10 minutes

Servings 2

Calories 253kcal

Author Down Home Dietitian

Ingredients

• 1/4 cup whipping cream chilled
• 2 tsp sugar
• 1/4 tsp vanilla extract
• 2 slices angel food cake 1" thick, cut into cubes
• 1/2 cup vanilla pudding
• 1 cup strawberries diced

Instructions

• Chill the bowl of a stand mixer or a separate glass or metal bowl in the refrigerator for 10-20 minutes.
• Pour whipping cream into chilled bowl. Mix on medium speed with a stand mixer or hand mixer just until bubbly.
• Add sugar and vanilla. Resume mixing until it reaches your desired whipped cream texture. This can take 3-4 minutes.
• Layer 1/4 of the cake cubes, 1/4 of the strawberries, and half of the pudding, followed by 1/4 of the cake cubes, 1/4 of the strawberries, and 1/2 the whipped topping in a jar or parfait glass. Repeat for second parfait.

Notes

Each serving contains 253 calories, 4 g protein, 11 g fat, 35 g carbohydrate, and 1.6 g fiber. Use these numbers as needed to follow a medical diet - otherwise, and particularly on holidays, use this rule of thumb: enjoy your food and the people you share it with. 🙂

If you’ve got a chocolate lover in your life (that includes yourself) this is absolutely the dessert for you! Smooth, creamy, fudgy chocolate mousse with a chocolate wafer cookie and some juicy raspberries. Oh, and there’s only 5 ingredients! What’s not to absolutely love? This make-ahead Valentine’s Day dessert will thrill your inner chocolate lover any time of year.

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Dark Chocolate Raspberry Mudslides

This 5-ingredient make-ahead delight will satisfy even the most diehard of chocolate fans.

Course Dessert

Keyword chocolate, dessert, raspberry

Prep Time 15 minutes

Refrigerating Time 8 hours

Servings 2

Calories 380kcal

Ingredients

• 1/2 cup whipping cream
• 1/4 cup dark chocolate chips 50% cacao or higher will work best
• 1/2 tsp vanilla extract
• 4 chocolate wafer cookies
• 1/2 cup fresh raspberries
• more chocolate chips for drizzling on top optional

Instructions

• Heat 1/3 cup cream in a small saucepan over low-medium heat, stirring frequently, until just starting to bubble around the edges.
• Place chocolate chips in a medium-size bowl. Pour hot cream over and let sit until chocolate chips are melted.
• Add vanilla and whisk until mixed. Add remaining cream and whisk until mixed. Refrigerate overnight.
• Using a stand mixer or handheld electric mixer, whip refrigerated chocolate cream until thick and fluffy.
• Place a chocolate wafer cookie in the bottom of two custard dishes. Top each with mousse and raspberries.
• Melt the remaining chocolate chips in the microwave on 70% power, stirring every 20-30 seconds. Drizzle over each mudslide, then top with another crumbled wafer cookie.

Notes

Each serving contains 380 calories, 4 g protein, 25 g fat, 27 g carb, 4.5 g fiber, and 111 mg sodium. Use this information only if needed for a medical diet - otherwise, use my rule of thumb: on holidays in particular, enjoy your food and the people you share it with. Don't worry about the rest. 🙂

This crisp is so easy to make and so delicious. With just a few ingredients and a few minutes of prep time, you can put a warm dessert that will thaw even the frostiest of hearts. I absolutely love frozen berries – this recipe is made using marionberries frozen from our local berry farm, but you can use any frozen berries you like. Mix it up with several different kinds of berries if your heart desires!

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Berry Almond Crisp

This crisp is so easy to make and so delicious. With just a few ingredients and a few minutes of prep time, you can put a warm dessert that will thaw even the frostiest of hearts. I absolutely love frozen berries - this recipe is made using marionberries frozen from our local berry farm, but you can use any frozen berries you like. Mix it up with several different kinds of berries if your heart desires!

Course Dessert

Cuisine American

Keyword berry crisp, dessert, frozen berries, fruit

Prep Time 5 minutes

Cook Time 40 minutes

Total Time 45 minutes

Servings 6

Calories 180kcal

Author Down Home Dietitian

Ingredients

• 1/2 cup oats
• 2 Tbsp brown sugar
• 2 Tbsp butter softened
• 2 Tbsp almond butter
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• 4 cups frozen marionberries
• 2 Tbsp chia seeds

Instructions

• Preheat oven to 375 degrees.
• In a medium bowl, mix oats, brown sugar, butter, almond butter, and spices using a fork or a pastry blender.
• Place frozen berries in a 6-qt casserole dish. Sprinkle with chia seeds.
• Spread oat mixture on top of berries. Bake for 35-40 minutes or until top is golden and berries are bubbly.

Notes

1 serving contains 181 calories, 25 g carbohydrate, 8.6 g fat, 3.9 g protein, 32.6 mg sodium, and 7.3 g fiber.

Japchae (pronounced jap-chay) is a savory, umami Korean noodle dish I always get whenever I visit a local Korean day spa. It is one of my favorite things to eat and always conjures feelings of healthy, relaxed self care for me. 🙂 Typically, japchae is made with sweet potato glass noodles (you should definitely try it that way also!) but I’ve made this spaghetti squash version because I have piles of spaghetti squash in my winter food storage left over from my summer garden.

It’s also a great dish to practice your chopstickin’ skills on! Enjoy – and let me know in the comments if you tried japchae for the first (or 50th) time!

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Japchae-Inspired Spaghetti Squash

Japchae is a delicious, umami Korean dish typically made with sweet potato glass noodles. This spaghetti-squash version is a great seasonal option since spaghetti squash stores great throughout the winter. Serve with a scoop of brown or white rice and enjoy!

Course Main Course

Keyword Japchae, Korean, spaghetti squash, stir-fry

Prep Time 20 minutes

Cook Time 9 minutes

Total Time 30 minutes

Servings 4 servings

Calories 271kcal

Author Down Home Dietitian

Ingredients

• 1/2 large spaghetti squash
• 3 stalks celery chopped
• 3 carrots cut into thin strips
• 4 garlic cloves minced
• 1 medium onion sliced thinly
• 3-4 mushrooms sliced
• 1/2 head cabbage shredded
• 3 chicken thighs sliced
• 1/4 cup low-sodium soy sauce
• 2 Tbsp brown sugar
• 3 Tbsp sesame oil
• 2 tsp sesame seeds
• sesame seeds, green onions, cashews optional - for garnish

Instructions

• Carefully slice spaghetti squash in half and scrape seeds and pulp. Place half in a microwave for 15 minutes.
• While squash is heating, mince garlic and slice onions, carrots, celery, mushrooms, cabbage, and chicken.
• In a heated skillet over medium-high heat, brown chicken pieces on all sides.
• When cooked through, add garlic, onions, and celery. Cook for 2-3 minutes until onions begin to be translucent.
• Add carrots, cabbage, and mushrooms, and gently stir fry until cabbage is softened.
• Add soy sauce, brown sugar, sesame oil, and sesame seeds. Stir until mixed through.
• Remove cooked spaghetti squash from microwave with a towel or pot holder (it will be very hot). Place paper towels or a kitchen towel on the spaghetti squash and press the extra water from the squash.
• Use a fork to scrape the spaghetti squash strands into the skillet with the rest of your ingredients. Stir to combine.
• Optional: garnish with sesame seeds, chopped green onions, and cashews

Notes

This recipe may contain too much sodium if you are on a low-sodium diet. To reduce the sodium by about half, exchange the soy sauce for coconut aminos.

 

1 serving contains 271 calories, 14.3 g protein, 22 g carb, 15.8 g fat, 742 mg sodium, 123% DV of vitamin A, 44% DV of vitamin C, and 33% DV vitamin K.

This creamy, delectable macaroni and cheese is the definition of comfort food. In an epic stroke of blended brilliance, this one-dish meal brings you lean protein, a mondo-dose of calcium and vitamin A, a full serving of vegetables, complex carbohydrates for sustainable energy, and all the cozy, cheesy winter vibes you could desire. The sauce contains an entire butternut squash and a cauliflower to boost the nutritional impact of this otherwise unassuming kid-friendly dinner.

An immersion blender can be a very helpful tool to make this recipe prep a snap, but it’s not necessary. You can use a regular blender, food processor, or even a potato masher (though the blend-ier options will get you a smoother sauce). To save time, you can also purchase the butternut squash and cauliflower already cubed (fresh or frozen).

Let me know in the comments if you give this recipe a try!

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Veggie-Loaded Macaroni & Cheese

This creamy, delectable macaroni and cheese dish is the definition of a comfort food. Plus, each serving includes lean protein, vegetables, healthy complex carbs, and a mondo dose each of calcium and vitamin A.

Keyword comfort food, creamy, kid-friendly, mac and cheese, macaroni

Prep Time 15 minutes

Cook Time 15 minutes

Servings 6 servings

Author Down Home Dietitian

Ingredients

• 1 whole butternut squash
• 1 head cauliflower
• 1 1/2 cups brown rice macaroni sub any whole grain or legume-based pasta if desired
• 1 cup shredded cheddar cheese
• 1 block reduced fat cream cheese 8 ounces
• 2-3 Tbsp low fat milk
• 1/2 tsp paprika
• 1/2 tsp turmeric
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp salt
• 1/4 tsp ground black pepper
• 2 c diced ham

Instructions

• Place a large pot of water on high heat to boil (include a strainer basket if you have one).
• Roughly chop cauliflower into large florets. Peel and cube butternut squash.
• When water is boiling, add butternut and squash and boil until fork tender, about 8-10 minutes.
• While vegetables are boiling, shred cheese.
• Strain vegetables from boiling water and add macaroni to same water. Cook according to package directions.

  Note: this adds flavor and nutrition to the noodles, but to save time, you can cook macaroni in a separate pot at the same time as the vegetables.
• While macaroni is cooking, place squash and cauliflower in a large casserole dish with cream cheese, cheddar cheese, milk, and seasonings. Using an immersion or stick blender, blend very thoroughly until sauce is smooth and creamy and there are no large pieces of vegetable remaining.

  Note: If you do not have an immersion blender, perform this step in a regular blender or a food processor and add to casserole dish when done.
• When macaroni is done cooking, drain and add noodles and ham to casserole dish with sauce. Stir until well combined.

Notes

1 serving contains: 352 calories, 20 g protein, 33 g carbohydrate, 15 g fat, 1026 mg sodium, 8.7 g saturated fat, 6.3 g fiber. It meets 25% daily RDA for fiber, 10% for iron, 26% for calcium, 27% for potassium, and 84% for vitamin C, based on a 2000 calorie per day diet.

Health notes: This recipe contains a higher sodium level than may support heart health with certain conditions. To reduce the sodium, cut the salt to 1/2 tsp and try chicken or chopped Canadian bacon in place of the ham.

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It’s New Year’s and the fad diets and crazy exercise trends abound. Use these tips to avoid the over-restrictive trendy madness and still make some healthy changes that might actually make it to next New year!