Snack Attack

I love snacks. For as long as I can remember I’ve had a mid-morning and mid-afternoon snack. My choices in what I snack on have changed over the years depending on whether I’m are trying to shed a few lbs, eat healthier, or prevent the mid-afternoon bonk during a workout. Here are a few snack ideas. My snacks are always vegetarian, wheat free, and typically low in grains.


My motto has been “don’t deprive yourself”. If there is a particular snack (or dessert of that matter) that you absolutely love, but may not be the most healthy of choices; don’t try to go without. Have it on certain days; just not every day. During the race season we try to do desserts only on weekends. I say ‘try’. My weekend sometimes starts Friday and ends Monday….

Another option is to ‘water’ down the snack. Add something healthy to it. For example if you like chocolate, then make some trail mix with the chocolate.

Watch the portion size. Set out a single helping of any given snack, rather than keep dipping your hand into the big bag of trail mix or chips.

Here are some snacks I turn to:

-Trail mix
-Raw Bars (homemade or Lara bars)
-Fruit / nut butter
-Veggies / Dip
-Rice crackers
-Cottage Cheese


Green Smoothie

Green Smoothie

Plain Kefir (probiotics)
Almond Milk or water to get the right consistency
Frozen Mango or berries
½ ripe banana (as a sweetener and also potassium)
Big handful of greens (Kale, spinach, beet greens, chard, etc.)
Flax seed oil (or ground up flax seeds)
Chia Seeds
Hemp or brown rice protein powder or scoop of almond butter


Trail Mix

Trail Mix

raw cashews, almonds and peanuts (Trader Joes)
unsweetened coconut flakes (Wholefoods)
raw sunflower seeds (Trader Joes)
Jumbo raisins or apricots or cranberries (Trader Joes)
Carob (Wholefoods)

BARS – recipe can be found here.
2 cup of raw nuts (almonds / cashews / peanuts / walnuts / pecans)
1 cup of (unsweetened) coconut
1 -1 ½ cup of Medjool dates (with pits removed!)
1 cup of dried apricots
½ -1cup of dried berries (cherries, cranberries or goji berries)
½-1 cup of seeds (sesame / sunflower / pumpkin)

Optional ingredients for flavor variations: Lemon zest, cinnamon, vanilla, peppermint extract, Organic cocoa powder, ginger, or carob.





Apple and peanut butter
Pear and almond butter (I really like Trader Joes Raw Crunchy Almond Butter).


Yogurt and Berries

Yogurt and Berries

Plain Greek yogurt with maple syrup or berries
Plain Greek yogurt with granola.

Raw veggies such as carrots, snow peas, sugar peas, zucchini, and celery with a bean dip.
Celery with cream cheese or peanut butter.

Rice crackers with cheese and tomatoes
Rice Crackers with bean dip (hummus or lentil)


Chips & Salsa

Chips & Salsa

Chips with salsa
Chips with black bean dip.

Salsa Recipe:
2 cups Roma tomatoes
½ Cup red Onion, finely chopped
1 glove garlic, finely minced
3 tbsp cilantro, chopped
Juice of 1 lime
1/8 tsp oregano
1/8 tsp salt
1/8 tsp pepper
Chopped green onions
2 tbsp red wine vinegar

Options: 1 serrano chili pepper (stems, ribs and seeds removed), finely diced, corn, peach, mango or black beans.

Bring the chopped tomatoes and onions to a quick boil. As soon at the mixture starts to boil, remove from the heat. Depending on the consistency you like, you may want to strain away some of the liquid. Mix in the other ingredients. Serve as is, or blend.

Black Bean Dip Recipe:
2 cups of cooked black beans.
1/2 cup prepared salsa, hot or mild
2 tablespoons fresh lime juice
2 tablespoons chopped fresh cilantro
¼-1/2 teaspoon ground cumin
2 medium cloves garlic, minced
Salt & freshly ground pepper, to taste

Use a potato masher to mix all the ingredients together, or use a hand blender.



Cottage Cheese

Cottage Cheese

Organic Cottage Cheese (I like Nancy’s) with fruit.


  • Thanks Julie, these are great. I don’t like to deprive myself either!

    I put a tablespoon of olive oil in my smoothies for some extra fat (if ya need it)


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