Snacks are a type of food that is generally used to temporarily satisfy hunger, provide a minimum amount of energy for the body or simply for pleasure. They are commonly served at meetings or events, but in a healthy diet, snacks are essential : help maintain weight and get to dinner without excessive hunger that leads us to peck or eat more.
In this sense, fresh fruit can be an excellent option to make a quick summer snack that, in addition, offers many nutrients and satisfies you without too many calories. We share with you 5 ideas of healthy snacks for the summer that can lower your temperature in a very original way.
5 snacks for the summer
1. Mini capresa salad
The Caprese salad has its origin on the island of Capri during the 20s of the last century, and it became popular from the 50s. However, to taste the caprese salad it is not necessary to prepare an elaborate dressing: just add olive oil. extra virgin olive and add a little dried oregano and pepper. The contrasting flavors of the ingredients will do the rest.
Ingredients (for 2 people)
- 8 cherry tomatoes.
- 200 grams of fresh mozzarella cheese.
- 10 grams of basil.
- Olive oil and balsamic vinegar.
- Salt and pepper.
Preparation
- Slice a cherry tomato in half and top each slice with a small piece of fresh mozzarella cheese and fresh basil leaves. Repeat the same sequence until all halves have the cheese and basil portion on top.
- Drizzle 1 teaspoon of olive oil and balsamic vinegar over all the tomatoes.
- Add salt and pepper to taste.
2. Fresh fruit
Fresh fruits will always be an excellent option to make a snack that, in addition, offers many nutrients and satisfies without too many calories.
Fruits provide us with water, vitamins, minerals, fiber and different beneficial compounds for the body. They are sweet, tasty, have few calories and practically no saturated fats (those most harmful to the body), so they are a good treat when you have a sweet tooth.
A single serving (about 1 cup) has about 60 to 90 calories and contains essential nutrients like vitamins A and C, folate, potassium, fiber, and antioxidants.
Store your favorites and enjoy them as a snack during the day. The greater the variety in the color of the choices you make, the better it will be, because that means you are getting a wider variety of antioxidants.
3. Banana smoothie
Many people enjoy having smoothies for snacks or breakfast. Among these shakes, a possibility that stands out for its energy contribution and tasty taste is the banana shake, which can be found at any time of the year.
Ingredients
- 3 large, ripe bananas.
- 1/2 liter of milk.
- Cinnamon or cloves.
Preparation
- Cut the frozen banana into slices. This step is very easy since when the bananas are ripe they almost chop by themselves.
- Add the milk together with the banana slices to the glass where you will later beat it.
- Beat all the ingredients with your mixer or blender until there is not a single lump left.
- Serve the mixture in your favorite glasses and sprinkle the cinnamon on top: it will give a special flavor while achieving a more beautiful presentation.
This recipe has many variations. You can add all kinds of fruits to provide more nutrients, and also, a little peanut butter could be a good option if you are looking for a different flavor.
4. Homemade granola
A good homemade granola is a delicious variation on the industrial breakfast cereals that you surely usually consume.
If we make granola at home it will be healthier, and we can adjust the sugar content as we deem appropriate.
Ingredients
- 4 cups of raw oatmeal.
- 1/2 cup unsweetened coconut flakes and 2 cups chopped or sliced almonds.
- 1/2 teaspoon of nutmeg.
- 1/2 cup of warm water.
- 1 teaspoon of vanilla extract and 1/2 cup of honey or agave.
- Oil.
- 1-2 cups of dried fruit (such as cherries, raisins, dates, or prunes).
Preparation
- Combine the cups of raw oatmeal with the unsweetened coconut flakes, almonds, and 1 teaspoon of nutmeg.
- In a small bowl, mix the warm water with the teaspoon of vanilla extract and honey.
- Pour the liquid over the oatmeal mixture and combine them.
- Spread the entire mixture on two baking sheets with a little oil, and bake at 150 degrees for about 30 minutes, stirring every 10 minutes.
- Remove it from the oven and add the chopped dried fruit.
You can store your homemade muesli in an airtight container in the refrigerator for up to a month. With cold milk, it is delicious. However, it can also be used to accompany yogurts, to enrich other sweet preparations or simply as a decoration.
5. Fruit popsicles
Polo shirts are a classic that cannot be missed in summer and what better if you can make them with your favorite flavor at home.
These homemade fruit popsicles are very easy to make and can be the ideal replacement for commercial popsicles that are loaded with added fats and sugars.
Ingredients
- Fruit.
- Sugar .
- Wooden popsicles or toothpicks (if necessary).
- Self-adhesive plastic or cellophane.
- Popsicle mold.
Preparation
- Blend the fruits of your choice with the amount you want. The more juice you have, the more units you will get.
- Sweeten the juice to your liking. Stir it well so that it is homogeneous and the sugar is completely dissolved.
- Using a pitcher, carefully pour the contents over the ice cube mold or popsicle mold.
- Take the self-adhesive plastic sheet, cover the mold and secure the corners very well so that it is tight.
- Place wooden toothpicks in each cube, delicately piercing the self-adhesive plastic, trying to make them equidistant from each other.
- Take the mold to the freezer and make sure it is completely horizontal. Now you will have to wait until the popsicles are completely frozen.
This recipe can be made with orange, strawberry or peach, among other fruits. Keep in mind, however, that when the juice is made from tropical fruits, such as banana or mango, you have to add a dash of lemon to avoid oxidation, which would give the preparation an ugly color.
Conclution
The key to making healthy summer snacks is to choose seasonal ingredients, rich in water and good nutrients and, above all, to take care of the temperatures of our plates to help us refresh our bodies this season.
References
- Upton, J. 20 Easy, Healthy Summer Snacks. For Livestrong. [Revised June 2019].
