Holistic Health Counseling | Erin Livers, Nutrition Therapist

Late afternoon is a low-energy time of day for all of us. Our minds feels less sharp and focused, our feet drag and most of us feel hungry and in need of a pick-me-up. Instead of reaching for a cup of coffee that will stimulate you, but do nothing to support your brain, muscles and hormones, reach for a healthy snack instead!

Despite your individual desires or restrictions, we all need snacks that are comprised of whole, organic, nutrient-dense foods. We also need snacks that are well-balanced, offering all macronutrients: carbs, fats and protein. Here is a list of balanced snacks that will fit a variety of individual’s requirements.

Do you struggle with your blood sugar and hunger levels during the day? Hearty snacks that will keep you satisfied longer:

• Sliced turkey or smoked salmon rolled up with goat cheese or a spicy mayonnnaise, roasted red peppers, fresh basil leaves or pesto inside.

• Deviled Eggs topped with sprouts and a side of sliced veggies: carrots, celery, colorful bell peppers and/or olives

Active and need more carbohydrates at your snacks? Fuel yourself with:

• An apple, pear or peach with nut butter: almond, cashew, peanut, macadamia nut.

• Dates stuffed with goat cheese or nut butter, served with apple slices.

Food sensitivities? Eat gluten-, dairy-, corn-, egg- and/or soy-free snacks:

• Raw sunflower seed spread or any bean dip, like hummus, on homemade almond-flour crackers or cucumber rounds.

• Berries with coconut milk, sprinkled with chopped walnuts and chia seeds.

Thrive on a paleo diet? Try:

• Chicken wings spiced the way you like them with sliced veggies: carrots, celery, peppers.

• Sardine spread served on cucumber rounds or homemade almond-flour and sesame crackers.

Thrive on a vegetarian or vegan diet? Try:

• A warm cup of leftover curried vegetable and lentil stew.

• An organic corn tortilla quesadilla with refried beans or cheese and avocado, salsa, and sprouts.

On the go? Try:

• Homemade almond oat or pumpkin oat bars. A high-protein bar you can make ahead of time.

  1. Nut mix with dried fruit. Try coconut chips, raw pecans, dried sour cherries, and pumpkin seeds.

To request any of the above recipes, email Erin. All of her recipes will soon be available in:

Delicious Meals Without…Recipes for those on restricted diets.

By Erin Livers, ICNT

This book will be available in early 2015.