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10 DASH Diet Snacks to Make Ahead for Busy Weeks – EatingWell

Whether you need something sweet, something salty or something crunchy, these snacks will satisfy your cravings while keeping your nutritional goals in mind. . The DASH Diet (aka the Dietary Approaches to Stopping Hypertension) focuses on including whole foods like fruits, vegetables, whole grains and lean proteins while limiting added sugar, saturated fat and sodium. It’s especially helpful for those wanting to lower their blood pressure and improve their heart health. Making these snacks ahead for easy grab-and-go will help save you time during busy weeks, too. Recipes like our Strawberry-Blueberry-Banana Smoothie and Avocado Hummus follow our heart health and high blood pressure nutrition parameters so you can have a delicious snack that meets your dietary needs. 
A smoothie with strawberries, blueberries and banana is delicately sweet and entirely kid-friendly, even with a boost of protein from hemp seeds. Freeze the fruits ahead of time for an extra frosty texture once blended.
 
In this overnight muesli recipe, yogurt softens the oats to make them creamy and delicious. Don’t have raspberries on hand? Try adding chopped apple, blueberries or dried cranberries instead to this healthy overnight muesli recipe.
 
Air-fried chickpea snacks are intensely flavored and incredibly crunchy. Drying the chickpeas is essential to a good crunch, so don’t skip this step. If you have time, leave them out on the counter to dry for an hour or two before frying.
 
Try this with portable mix with any combination of dried fruits and nuts.
 
This vibrant green hummus recipe couldn’t be easier–just toss a few ingredients in the food processor and whir away! Aquafaba (the liquid from a can of chickpeas) and avocado make this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips or crudités.
 
This air-fryer plantain recipe is where the air fryer shines—not sacrificing flavor or texture but saving time compared to cooking them in a deep fryer or on the stovetop. These air-fryer plantains are sweet and salty, with a deliciously crispy crust.
 
This easy energy ball uses natural ingredients to give you a quick bite of energy when you need it. Dried apricots and honey hold together the coconut and oats, while ginger and tahini deepen the sweet flavors. Ready in just 25 minutes, you can have these as a grab-and-go breakfast, afternoon snack or sweet treat after dinner.
 
The combination of kale and avocado makes this healthy smoothie recipe extra green. Chia seeds lend a heart-healthy punch of fiber and omega-3 fatty acids.
 
This oatmeal-meets-muffin-tin cake recipe is perfect for having a healthy breakfast available on busy weekdays. Make a batch on the weekend and keep them in your freezer. For a grab-and-go breakfast, reheat the oatmeal cakes in the microwave for about 40 seconds.
 
Thinly sliced sweet potatoes fry to a crispy crunch in the air fryer. These homemade chips also use much less oil, which cuts down on calories and fat. They’re a naturally sweet side for sandwiches, burgers, wraps and more.
 

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