by Kiran Dodeja Smith of easyrealfood.com
How many times does hunger strike and you find yourself heading to the pantry for something that you can grab quickly? You’re seeking something savory (or if you’re anything like me, something sweet!)—but what you find doesn’t provide much nutritional value.
We’ve all been there, and chances are good we’re going to be there again. So today I want to share with you 7 simple real food snacks that you can make in under 5 minutes. Keep this list handy, because these are foods that fit the bill in both taste and value. Let me know which one you are most excited about!
1—Rice Cake With Nut Butter and Hemp Seeds
Hands down one of my favorites, this is so simple yet so satisfying. Take a brown rice cake (Trader Joe’s has them, as do most grocery stores) and top it with your nut butter of choice. I like to vary my nut butters and prefer almond, sunflower and even walnut butter. Add hemp seeds or pepitas to the top of it and enjoy.
2—Corn Tortilla with Mashed Avocado and Cherry Tomatoes
While whole wheat tortillas will also work, corn tortillas are a smaller size and a bit more manageable.
Take one (or two) corn tortillas and place on a plate. Cut avocado in half and scoop 1/3 – 1/2 of the avocado onto the tortilla.
Mash with the back of a fork onto tortilla. Cut cherry tomatoes in half and place on top of tortilla; sprinkle salt on top.
3—Pizza-to-Go with Chopped Veggies
And oldie but goodie for sure, it’s no wonder that I’m still enjoying this one today.
Grab a bag of english muffins (my fave is the Food for Life brand) and cut english muffin in half.
Top with 1-2 Tablespoons of jarred marinara on each half, and a sprinkle of organic shredded mozzarella cheese. Add a few chopped veggies on top, and pop it into your toaster oven.
Heat for 4-5 minutes or until cheese is melted.
4—Chocolate Banana Pudding
Just because you’re eating well doesn’t mean you need to sacrifice tasty foods! This pudding is thick and creamy and full of those good fats. Add a sprinkle of chocolate chips to this for a tasty mix-in.
1/4 cup unsweetened cocoa powder
1 TBSP honey
1 tsp vanilla extract
Peel bananas and avocados and place in a food processor. Add vanilla, honey and cocoa powder. Mix until smooth and creamy.
Scoop into individual containers and refrigerate until ready to enjoy. Try topping it with berries, whipped cream or a few chocolate chips.
Full disclosure: this is going to take longer than 5 minutes, but you can make the mix in 10 minutes and have these readily available to pop as needed (or desired). They are deliciously addicting but nutritionally satisfying!
1 1/4 cup oats (quick cooking are best in this recipe)
1 cup unsweetened shredded coconut
1/2 cup nut butter (almond, cashew or sunbutter – I used sunbutter)
2 TBSP ground flax seeds
2 TBSP hemp seeds
1/3 cup maple syrup
1 tsp vanilla extract
Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour.
Once chilled, roll into balls of whatever size you would like. I like mine to be around 1″ in diameter. Store in an airtight container and keep refrigerated for up to 1 week (if they last!)
6—Microwave Quiche in a Mug
Love snacks in a mug. This one has a pop of protein with the egg and the contents make an excellent filling
1.5 Tablespoons whole milk
1 teaspoon butter or olive oil
1 half of a piece of bread, torn
1/2 cup any vegetables that you have on hand (cherry tomatoes halved, spinach, chopped onions, chopped peppers)
Sprinkle of cheddar cheese
Spray a mug with coconut or olive oil, or melt a little butter to coat sides (to avoid sticking).
Add egg, milk, butter/olive oil and whisk to combine. Add vegetables, bread and cheddar cheese; do not completely mix, or ingredients will all settle on the bottom.
7—Tropical Green Smoothie
Smoothies are such a great way to get in a quick snack that’s filling and full of goodness. I love the sweet/spicy combination of this one.
2 cups spinach
2 cups water
handful of cilantro
3/4 cup frozen mango
3 stalks celery
Blend spinach, water and cilantro (I prefer a high-speed blender to ensure there are no chunks). Add remaining ingredients, blend and drink up 🙂
8—Looking for one more option (that happens to be Paleo)?
Baked eggs in avocados is a delicious, nutritious and quick snack.
1 avocado, halved and pitted
Salt & pepper to taste
Preheat oven to 425 degrees. Crack eggs into a bowl, being careful not to break the yolks.
Arrange split avocado halves in a baking dish against the sides so that they won’t tip over. Gently spoon a yolk into each of the avocado. Add egg whites until the hole is full; sprinkle with salt & pepper. Bake 15 minutes, or until eggs are cooked.
Kevin Gianni is co-founder and CEO of Annmarie Skin Care, an award winning skin care company that produces organic and wildcrafted facial oils, serums, and cleansers. Annmarie Skin Care has been one of Inc500’s Fastest Growing Companies and also was recognized as one of Inc500’s Best Workplaces. The company and products have been featured by many media outlets including The New York Times, Huffington Post, Forbes, and Organic Spa Magazine. He is also the author of Kale and Coffee: A Renegade's Guide to Health, Happiness, and Longevity published in 2015 by Hay House.