Healthy Workday Snacks

Your midafternoon hunger has come knocking, and low blood sugar levels has left you sleepy and unfocused. You might be tempted to hold out until dinner — however, you know resisting those food cravings now will actually make you more likely to overeat later.

Sugar or caffeine may seem like the answer to the afternoon slump, but they’ll lead to an inevitable crash.

Keeping your blood sugar steady throughout the day is the key to avoiding those energy dips. Knowing that, many experts recommend eating every 3 or 4 hours, ideally real food that provides a combination of protein, healthy fats, complex carbohydrates, and fiber.

These recipes are designed with that nourishing balance in your mind. Plus, they’ll keep you satisfied and humming along until it’s here we are at your next meal.

Energy Bites

Makes 12 servings
Prep time: 10 minutes

Cocoa-Almond

Photos: Andrea DAgosto; Prop Styling: Alicia Buszczak; Food Stylist: Paul Jackman

• 1 cup soft dates
• 1/4 cup rolled oats
• 3 tbs. almond butter
• 1/2 tsp. vanilla extract
• 1 tbs. cocoa powder, plus 2 tbs. for coating

Matcha

Photos: Andrea DAgosto; Prop Styling: Alicia Buszczak; Food Stylist: Paul Jackman

• 1 cup soft dates
• 1/4 cup rolled oats
• 3 tbs. tahini
• 2 tsp. matcha powder
• 1 tbs. sesame seeds, plus 2 tbs. for coating

Coconut-Lime

Photos: Andrea DAgosto; Prop Styling: Alicia Buszczak; Food Stylist: Paul Jackman

• 1/2 cup soft dates
• 1/2 cup dried pineapple, coarsely chopped
• 3 tbs. almond butter
• 1 tbs. fresh lime juice
• 2 tsp. fresh lime zest
• 1/4 cup coconut flakes, plus 2 tbs. for coating

Place all the ingredients for your chosen flavor (minus the coating) in a powerful blender or food processor. Blend, scraping down the sides frequently until the mixture forms a coarse purée.

Spread coating on a large plate. Scoop out level tablespoons of the mixture, then roll into 1-inch balls and place on the plate. Roll the balls in the coating until well covered, then devote an airtight container and refrigerate for approximately a month.

Why Dates?
This dried fruit adds an indication of sweetness while also being high in polyphenols, which means it delivers a dose of anti-oxidants. A concentrated source of pre- or postworkout energy, a 3.5-ounce serving (about four large Medjool dates) also contains nearly 7 grams of fiber contributing to 2.5 grams of protein.

Go Nuts
Full of fiber and healthy fats, nuts are a satisfying snack choice. They also boast some serious health-enhancing benefits. Studies have shown that eating about 1 ounce of nuts daily can help to eliminate the risk of heart disease by some 30 %.

Hummus, Three Ways

Makes 3 cups
Prep time: 10 minutes

Photos: Andrea DAgosto; Prop Styling: Alicia Buszczak; Food Stylist: Paul Jackman

Beet

• 1 cup steamed, mashed beets
• 1/2 cup tahini
• 1 14 -oz. can chickpeas
• 3 tbs. fresh lemon juice
• 2 cloves garlic, minced
• 1 tsp. paprika
• 1/2 tsp. salt

Sweet Potato

• 1 cup baked, mashed sweet potatoes
• 1 cup walnuts, chopped
• 1 14 -oz. can chickpeas
• 1/4 cup fresh lemon juice
• 1/4 cup orange juice
• 2 cloves garlic, minced
• 3/4 tsp. salt

White Bean and Almond

• 1/2 cup oil-packed sun-dried tomatoes, drained
• 1/2 cup almonds, chopped
• 1 14 -oz. can white beans
• 1/4 cup fresh lemon juice
• 2 cloves garlic, minced
• 1/2 tsp. salt

Place all ingredients for your chosen flavor in a powerful blender or food processor. Blend until smooth, scraping down the sides as needed. Serve with pita, whole-grain or nut-based crackers, or sliced vegetables. Keep leftovers within an airtight container in the refrigerator for approximately four days.

Trail Mix Variations

Makes about 3 cups
Prep time: 10 minutes

Photos: Andrea DAgosto; Prop Styling: Alicia Buszczak; Food Stylist: Paul Jackman

Curry

Base:

• 1 cup raw cashews
• 1 cup raw pumpkin seeds

Coating:

• 1 tbs. coconut oil
• 1 tsp. turmeric
• 1 tsp. cinnamon
• 1 tsp. cumin
• 1 tsp. freshly ground black pepper

Mix-ins:

• 1/2 cup dried apricots

Tamari-Almond

Base:

• 1 cup whole almonds
• 1/2 cup walnut halves

Coating:

• 2 tsp. toasted sesame oil
• 1 tsp. tamari or soy sauce
• 2 tsp. honey
• 1/8 tsp. cayenne

Mix-ins:

• 1/2 cup wasabi peas
• 1/2 cup goji berries
• 1/2 cup dried cherry halves
• 1/2 cup raisins

Nut Butter and Chocolate

Base:

• 1 cup roasted, unsalted peanuts
• 1 cup coconut flakes
• 1/4 cup cacao nibs

Coating:

• 1 tbs. avocado oil
• 1 tbs. creamy nut butter
• 1 tbs. honey
• 1 tsp. cinnamon

Mix-ins:

• 1/2 cup raisins

Mix base ingredients inside a medium bowl. In a medium sauté pan, warm oil for coating over medium heat, then add remaining coating ingredients and stir until mixture just begins to bubble. Add base ingredients and stir well to coat. Cook over medium-low heat for around two minutes, then add mix-ins and stir to mix. Remove from heat and transfer mixture to some bowl to cool, then store within an airtight container at 70 degrees for up to a week, or in the refrigerator for up to two weeks.

Breakfast Egg Muffins

Makes six servings
Prep time: 45 minutes

Photos: Andrea DAgosto; Prop Styling: Alicia Buszczak; Food Stylist: Paul Jackman

• 5 large eggs
• 1/2 tsp. salt
• 1/2 cup plain Greek yogurt or 4 oz. lox, chopped
• 1 tbs. extra-virgin olive oil
• 1 1/4 cup Roma tomatoes, chopped (about 2 medium)
• 1 cup kale, chopped
• 1 tbs. fresh thyme or rosemary, or 1 tsp. dried

Preheat oven to 350 degrees F. Line a 6-cup muffin pan with paper liners, or grease with lots of olive oil.

Whisk the eggs and salt in a medium bowl. If using yogurt, whisk into the eggs until smooth. If using lox, fold into the eggs until combined.

Heat essential olive oil in a small sauté pan over medium-high heat. Add the tomatoes, kale, and herbs, then stir to mix. Cook, stirring frequently, before the vegetables are soft and shrunken and also the pan is nearly dry, around three minutes. Remove from heat and let cool to room temperature, then fold into the egg mixture.

Divide mixture among prepared muffin cups and bake for 25 minutes, before the tops are puffed and browned.

To store, cool completely and transfer to an airtight container. Refrigerate for approximately four days, or freeze within an airtight container or freezer bag for up to a month.

Our Nutrition Philosophy
We believe in concentrating on eating high-quality, whole foods – an array of vegetables, fruits, legumes, meats, fish, eggs, whole–kernel grains, and healthy fats and oils – for meeting daily nutritional needs. We advise choosing organic, local, and unprocessed food as frequently as you can, and aiming for grassfed or grass-finished meats, free-range poultry, and wild-caught or sustainably farmed fish. We favor full-fat dairy, with its more naturally bioavailable nutrients. We advocate for quality over quantity and trusting your body to guide your food choices. – The Editors