3 Healthy Snacks to Fight Sugar Addiction - dummies

3 Healthy Snacks to Fight Sugar Addiction

By Dan DeFigio

Healthy snacks are crucial for keeping your blood sugar levels steady and for fending off sugar cravings. The right snacks satisfy your hunger and fuel your body for a few hours, leaving you sharp, energetic, and craving-free.

Three Bean Quinoa Salad

[Credit: ©iStockphoto.com/Lauri Patterson]

Credit: ©iStockphoto.com/Lauri Patterson

Preparation time: 5 minutes

Cook time: 25 minutes

Yield: 6 servings

2 cups water

1 cup quinoa

One 15-ounce can black beans, drained and rinsed

One 15-ounce can red beans, drained and rinsed

One 15-ounce can white beans, drained and rinsed

1/4 cup olive oil

1/4 cup red wine vinegar

2 teaspoons Italian seasoning

Salt and ground black pepper to taste

  1. In a medium saucepan, bring the water to a boil. Add the quinoa, cover, and reduce the heat. Simmer for approximately 20 minutes, until the water is absorbed. Remove from the heat and fluff the quinoa with a fork.

  2. Mix in the beans, olive oil, vinegar, and Italian seasoning. Stir well. Salt and pepper to taste.

  3. Refrigerate for at least two hours before serving.

Per serving: Calories 296 (From Fat 90); Fat 10g (Saturated 1.5g); Cholesterol 0mg; Sodium 458mg; Carbohydrate 42g (Dietary Fiber 11g); Protein 13g.

Add 1/2 cup chopped roasted red peppers or chopped kalamata olives to Step 2.

Turkey Nachos

Preparation time: 5 minutes

Cook time: 15 minutes

Yield: 6–8 servings

1/2 pound ground turkey

1/2 cup chopped onion

1/2 cup chopped red pepper

1/2 cup chopped green or jalapeño pepper

2 tablespoons taco seasoning mix

1/3 cup water

5 ounces blue corn chips

4 ounces shredded Mexican cheese blend

1 tomato, diced

1/2 avocado, diced

Sour cream or fresh salsa (optional)

  1. Coat a medium skillet with no-stick cooking spray. Combine the turkey, onion, and peppers in the skillet. Cook over medium heat, stirring often, until the turkey is browned (about 7 minutes).

  2. Stir in the taco seasoning and water and simmer 5 to 7 minutes, stirring occasionally, until the water has cooked down.

  3. Pile the corn chips on a large plate. Top with the turkey and pepper mix. Sprinkle with the cheese.

  4. Microwave the nachos until the cheese is melted. Top with tomato and avocado and serve warm with sour cream and salsa (if desired).

Per serving: Calories 244 (From Fat 113); Fat 12g (Saturated 5g); Cholesterol 45mg; Sodium 343mg; Carbohydrate 19g (Dietary Fiber 2.5g); Protein 14g.

Toasted Nori Chips with Salmon

Preparation time: 15 minutes

Cook time: 10–15 minutes

Yield: 4–6 servings (about 48 crisps)

3 ounce wild-caught salmon filet

2 tablespoons powdered wasabi horseradish

1/4 cup water

8 sheets nori (sushi seaweed wrap)

Sea salt

  1. Preheat the oven to 250 degrees F. Cut the salmon into very thin strips (1/16 inch to 1/8 inch thick). Use a fork to hold the salmon so you don’t cut your fingers!

  2. In a small bowl, whisk the wasabi and water together until dissolved. Wasabi settles, so you’ll have to re-whisk often during preparation.

  3. Fold one sheet of nori in half. Unfold it and brush half the sheet with wasabi water. Add slivers of salmon, sprinkle with sea salt, and fold closed.

  4. Brush the top of the closed sheet with wasabi water.

  5. Cut the sheet into six strips and transfer them to a baking sheet.

  6. Repeat Steps 3 through 5 until the baking sheet is filled. Don’t allow the nori strips to touch one another on the sheet.

  7. Bake for 10 to 15 minutes, until the nori is dark and brittle.

  8. Remove the strips from the oven and transfer them to a cooling rack. Serve at room temperature after the crisps cool. To store, refrigerate them in an airtight container.

Per serving: Calories 25 (From Fat 8); Fat 1g (Saturated 0.5g); Cholesterol 2.5mg; Sodium 150mg; Carbohydrate 1.5g (Dietary Fiber 1g); Protein 4g.

If the salmon inside the crisps is too undercooked for your taste, brown it in a skillet with a dot of olive oil before inserting it into the wrap.