Did you know most adults and kids don’t eat enough fruit and veggies on a daily basis? Snacks are a great time to squeeze some in.
Try one of these six balanced snacks featuring fruits and veggies. They’re perfect for work or school, and everyone of all ages will enjoy them!
Sweet Apple Energy Bites
Makes 12 servings
Prep: 10 min Cook: 5 min
Ingredients
1 cup pitted dates
1 cup oats
¼ cup pumpkin seeds
1 tsp cinnamon
½ cup finely chopped apple
Preparation
Soak dates in boiling water for 5-10 minutes, until softened. While the dates soak, add oats, pumpkin seeds and cinnamon to a food processor. Blend until ground. Add the dates, blend until mixture is sticky. Transfer to a bowl and mix in apple. Roll dough mixture into 12 balls. Store in the refrigerator or freezer.
Nutrition Information
Serving size: 1 ball
Per serving
Calories: 89; Total fat: 2 g; Saturated fat: 0 g; Sodium: 1 mg; Cholesterol: 0 mg; Total carbs: 18 g; Fibre: 2 g; Sugars: 11 g; Protein: 2 g; Potassium: 156 mg
Hummus & Veggie Roll-Up
Makes 2 servings
Prep: 5 min
Ingredients
4 Tbsp hummus
2 whole grain tortillas
¼ bell pepper, thinly sliced
½ carrot, halved and thinly sliced
1 small cucumber, halved and thinly sliced
½ cup leafy greens, finely chopped
Preparation
Spread hummus across entire wrap. Add pepper, carrot and cucumber strips across the middle of the wrap from one end to the other. Sprinkle leafy greens on top. Tightly roll the wrap and then slice into rolls.
Tips: Don’t overstuff the wrap. Use a serrated knife when cutting the wrap into rolls.
Nutrition Information
Serving size: 1 wrap
Per serving
Calories: 212; Total fat: 5 g; Saturated fat: 1 g; Sodium: 466 mg; Cholesterol: 0 mg; Total carbs: 36 g; Fibre: 5 g; Sugars: 7 g; Protein: 8 g; Potassium: 404 mg
DIY Trail Mix
Makes 8 servings
Prep: 5 min
Ingredients
1 cup dried fruit (raisins, cherries, cranberries, bananas, etc.)
1 cup nuts (peanuts, almonds, walnuts, pistachios, etc.)
2 cups whole grain cereal
Preparation
Add dried fruit, nuts and cereal to a bag. Mix and then portion out into smaller bags or containers.
Nutrition Information
Serving size: ½ cup
Per serving
Calories: 179; Total fat: 9 g; Saturated fat: 1 g; Sodium: 36 mg; Cholesterol: 0 mg; Total carbs: 23 g; Fibre: 4 g; Sugars: 13 g; Protein: 6 g; Potassium: 333 mg
Veggies & Dip On-the-Go
Makes 1 serving
Prep: 5 min
Ingredients
3 Tbsp hummus
1-2 cups vegetables (celery, carrots, snap peas, bell peppers, jicama, etc.)
Preparation
Add hummus to the bottom of a mason jar. Cut vegetables (as needed) into small sticks so they fit into the mason jar. Add to the jar and cover.
Tip: Longer “stick-like” vegetables (think carrots and celery) work well, but you can also enjoy “shorter” veggies like radishes and cauliflower if you use a shorter, open-mouth jar.
Nutrition Information
Per serving
Calories: 160; Total fat: 4 g; Saturated fat: 1 g; Sodium: 240 mg; Cholesterol: 0 mg; Total carbs: 27 g; Fibre: 11 g; Sugars: 8 g; Protein: 5 g; Potassium: 627 mg
Ladybugs on a Log
Makes 2 servings
Prep: 5 min
Ingredients
4 celery stalks
2 Tbsp nut or seed butter (peanut butter, tahini [sesame seed], almond butter)
¼ cup dried cranberries or cherries
Preparation
Cut celery stalks in half, making eight “logs.” Evenly spread nut or seed butter onto each stalk and then top with dried fruit.
Nutrition Information
Serving size: 4 logs
Per serving
Calories: 117; Total fat: 8 g; Saturated fat: 2 g; Sodium: 101 mg; Cholesterol: 0 mg; Total carbs: 8 g; Fibre: 3 g; Sugars: 4 g; Protein: 4 g; Potassium: 192 mg
Mini Cheese Plate
Makes 1 serving
Prep: 5 min
Ingredients
40 g reduced-fat cheese
10 grapes
6 whole grain crackers
Preparation
Add cheese, grapes and crackers to a plate or container. Mix and match and enjoy.
Nutrition Information
Serving size: 1 “plate”
Per serving
Calories: 196; Total fat: 7 g; Saturated fat: 3 g; Sodium: 418 mg; Cholesterol: 9 mg; Total carbs: 21 g; Fibre: 3 g; Sugars: 4 g; Protein: 13 g; Potassium: 145 mg