You might assume that skipping snacks between meals is better for you, yet snacks may be necessary for a healthier balanced diet. The secret is to pick the right snack and not go overboard. Because whole-grain meals take longer to digest, they may help us feel satiated for long.
Whole-grain snacks offer it all: fiber, essential minerals (including iron and protein), and delightful tastes.
We can all agree that whole grains benefit the body by keeping us full, but did you know whole grains have a vital role in reducing the risk of chronic illnesses such as cardiovascular disease, cancer, and diabetes, while also helping with gastrointestinal health and weight management.
But how can you incorporate it into your daily diet?
Read on to find some quick and healthy whole-grain snack recipes to reap the benefits of this nutritious ingredient.
Kale and Quinoa Muffins
These savory muffins are loaded with nutrition, perfect for lunchboxes or picnics. You may prepare a large batch of these and freeze half of them to enjoy later.
What You’ll Need
- Extra virgin olive oil
- 1/2 cup shallots
- 1 garlic clove
- 50g of kale
- 4 eggs (large)
- 200 g leftover cooked quinoa
- 100 g coarsely ground almond
- 85g of feta cheese
- 1 fully ripped avocado
- 1 bunch of chives (small)
- Preheat the oven to 180ºC/350ºF. Prepare a muffin tin with paper liners and grease them.
- Finely chop the garlic, shallot, and kale.
- Combine the chopped vegetables(garlic shallot and kale) with eggs, quinoa, and almonds in a large mixing bowl.
- Once thoroughly combined, crumble the feta cheese on the top.
- Season with salt and pepper to taste.
- Fill the muffin tins halfway with the mixture and bake for 15 to 20 minutes, or until golden brown.
- Cut the avocado in half, remove the stone, then scoop out the flesh and mash it. Add some seasoning of your preference and top with finely chopped chives.
- Cover the muffins with mashed avocado, some chive garnish, and a touch of black pepper before serving.
Banana and Walnut Oatcakes with Honey
Suppose you are done with the sweet and chocolaty crisps and biscuits high in sugars, fats, and artificial additives. In that case, these Scottish oatcakes can be a healthier alternative that will keep you full, satisfy your food aversions and give you the daily dose of nutrition you need.
What You’ll Need
- 250g of oatmeal
- 25 g melted butter
- 1⁄2 teaspoon of salt and
- 1⁄2 teaspoon baking powder
- 100 ml hot water, plus a little extra if the mixture is too thick
- 200g of Banana
- 140g of Walnuts
- 80 g of honey
- Set the oven to 180 degrees Celsius (350 degrees Fahrenheit).
- Fill a large mixing bowl with oatmeal.
- Mix in the baking powder and salt.
- Combine the butter and boiling water in a mixing bowl.
- Using a wooden spoon, thoroughly mix everything.
- Next, combine the soft paste with your hands.
- Sprinkle some oatmeal on the workstation and roll out the dough to your preferred thickness, according to your preferred consistency.
- Cut out in circles with a cutter.
- Place the mini cakes on a baking sheet and bake them for 20 minutes.
- Remove from the oven and cool slightly before placing it on a wire rack to cool entirely.
- Now top your oatcakes with some sliced bananas, and drizzle with honey and chopped almonds.
Peanut Butter and Blueberry Energy Balls
These healthful energy balls, prepared with peanut butter, dried blueberries, and chocolate, provide a balance of simple and complex carbs to keep you going anytime you need a kick. They’re no-bake and simple to create, using ingredients like oats and nut butter that you presumably already have on the shelf.
What You’ll Need
- 2 cups of oats, rolled
- 1 cup organic peanut butter (or nut butter of choice)
- 1⁄2 cup of honey
- 1/4 cup of small chocolate chips
- 1/4 cup blueberries, dehydrated
- Take a medium mixing bowl, and add oats, peanut butter (or other nut butter), chocolate chips, honey, and blueberries in it. Mix throughly.
- Scoop out from a tablespoon and roll them into small balls.
- Refrigerate for up to five days or freeze for three months in an airtight container.
Peanut Butter-Chocolate Energy Bars
The sweetness in these no-bake energy bars comes entirely from dates. Every square contains a substantial amount of protein from peanuts and peanut butter and loads of fiber from oats. The chewy pieces with crunchy almonds will make you fall in love with them.
What You’ll Need
- 34 cup pitted Medjool dates, chopped
- 1 cup natural peanut butter
- 1/2 cup oats, rolled (preferably rolled)
- 1⁄4 teaspoon of salt/2
- 1/2 cup unsalted dry-roasted peanuts, chopped
- 3/4 cup of dark chocolate chips
- In a medium dish, soak dates in boiling water for 10 minutes. Drain while keeping the seeping water.
- In the meantime, prepare an 8-inch square baking sheet with parchment paper, leaving some overhanging on two edges. Coat the parchment paper using cooking spray.
- In a food processor, blend the drenched dates, oats, peanut butter, and salt; pulse until quite clumpy. If the mixture appears dry, add a spoonful of the remaining soaking water.
- Shift the mixture to a medium mixing bowl and toss in the peanuts. Pour the mixture into the prepared pan and dab it to smooth out.
- Melt the chocolate chips in a microwave for about 2-3 minutes.
- Using a spatula, evenly distribute the chocolate well over the oat batter. Refrigerate for 1 hour or until completely cool.
- Lift the overhanging parchment to remove it from the pan. Make 16 squares.
Our Final Thought
For thousands of years, whole grains have been a staple of the human diet. They provide a range of essential elements such as vitamins, minerals, protein, fiber, and other beneficial plant components. Whole grains, especially when substituted for processed grains, may reduce your risk of heart disease and have been associated with a decreased risk of obesity for decades.
Most health experts advocate including whole grains into your daily diet, and what could be better than healthful whole-grain snacks?
Try these easy, healthy, whole-grain snack recipes to satisfy your nutrition requirements and avoid processed unhealthy snacks.