3 Healthy Snacks to Make in Under 5 Minutes

by Lona – Friday, 13. August 2020

Feeling Snackish?

Here are 3 healthy snacks that you can make in under 5 minutes to satisfy your sweet tooth, fuel your body, and keep you on track to achieving your goals. 

Whether you’re working from home, in the office, or on your way to a workout, having a “quick” snack easily available can be a game-changer. Instead of letting your cravings and impulses get the best of you and grabbing for junk foods, it can be super helpful to prepare yourself in advance for what you know you’ll be craving later. 

3 Healthy Snacks in Under 5 Minutes:

  1. Veggies with Dip

    veggies and hummus dip
    Veggies like cucumbers, celery, carrots, or peppers are super low in calories. Combining them with a protein-rich dip can be the perfect snack to keep you full or refuel after a workout. Our favorite combos are cucumber and hummus, celery and nut butter, or sweet peppers and cream cheese.

    Time: 3 minutes

    How to make it:

    Chop your fresh, raw veggie of choice into dippable pieces.  Then dip the pieces into a healthy dip of your choice. Boom – it’s that simple. We recommend dips like hummus, cream cheese, or nut butter like almond or peanut butter.

    Why it’s good:

    Veggies like celery are very low in calories and unhealthy carbohydrates. At the same time, they’re filled with fiber, vitamins, and other compounds that will keep you full. Each veggie has it’s secret power – for example, cucumbers are full of water and electrolytes that will keep you hydrated and your skin looking healthy, while celery is also full of antioxidants that will help lower inflammation levels in your body.

    Nut butter and cream cheese both have healthy fats and a decent amount of protein to again, keep you full, and give your muscles something to work with after a workout.

  2. Whole wheat toast, nut butter, and fruit

    Sometimes you’re just craving something sweet and carby, like a piece of cake or a brownie. This snack is the perfect healthy alternative.

    banana peanutbutter toast

    How to make it:

    Toast a piece of whole wheat bread, then spread a layer of nut butter over it.

    Chop the fruit of your choice: we recommend bananas or apples. Then all you have to do is lay the fruit on the toast and sprinkle some flax seeds over the top. Drizzle a bit of honey or agave syrup for some extra sweetness.

    As an alternative, try low-fat ricotta cheese with apple slices, honey, cinnamon, and sliced almonds. YUM!

    Voila. It’s that easy.

    Time: 4.5 minutes

    Why it’s good:

    Fruits are filled with natural sugars that don’t affect hormones in the same way that refined sugars do. While whole-wheat toast can hit the spot with its slow-burning carbs. Whole wheats, compared to simple carbs like white bread or cake, will keep you fuller for longer because your body breaks them down more slowly. This also means that it won’t spike your blood sugar and you’ll have a longer feeling of fullness and sustained energy without the crash.

    With the spread in these recipes – whether it’s nut butter or ricotta – you’re going to get a bit of healthy fat and some protein for your muscles and recovery.

  3. Three ingredient banana oatmeal bites

    Energy balls are great snacks for on the go. Here’s a super easy recipe to try making at home.banana oatmeal balls

    How to make it:

    Gather your 3 simple ingredients that you’ll probably already have at home:
    – 2 ripe bananas
    – 2 cups of rolled oats
    – ⅓ cup of peanut or almond butter

    If you’re trying to satisfy a craving for something sweet, you can add 2 tablespoons of honey or some organic dark chocolate chips. Dark chocolate doesn’t have as much sugar as milk chocolate ;). Mix everything together, squash the mixture into balls, and refrigerate. Again, super easy.

    5 minutes to prepare, min. 1 hour to refrigerate.

    Why it’s good:

    Bananas are naturally sweet, which will help you satisfy any sugar cravings without reverting to candy or refined sugars. Some sources even call the banana the “perfect” pre-workout food. Not only are they packed with workout-friendly nutrients like potassium, which helps with muscle function, but they have been shown to help regulate glucose release which is great for energy during a workout.

    The fiber in oatmeal in combination with the protein and healthy fats in the nut butter will also help keep you feeling full and satisfied while feeding your muscles with everything they need to recover after a workout.

    If you want to have energy balls that don’t need to be refrigerated for on the go, try some of the power balls from our friends at Roots or Noshballs.  Noshballs come in all different flavors and are great to keep with you on the road.

    You can also always go with more classic power bars, like the ones we have at the Velocity front desk or the ones from our friends at Pozzible.

When is the best time to snack? 

Experts say that eating smaller meals with snacks in between can be a great way to boost your metabolism. Grab a snack every 2-3 hours in between meals to keep your metabolism fueled.

It’s also really important to eat something lite before and after your workouts.

It’s usually best to eat carbs (like bananas or whole grain bread) before a workout. This will give you the fuel you need to go harder during your workout. After a workout, carbs are also important for refueling, especially after an intense cardio workout like Velobeat or Veloburn. Even more important after a workout though, is protein for recovery. Your muscles use protein to rebuild and recover – making you stronger and preparing you for your next session.

Try having a fruit toast before your next workout and then follow up with veggies and a protein-rich dip after class – we’d love to hear how you feel!