Snacks, or slump bumps as we affectionately like to call them, are hugely important. Snacking appropriately prevents overindulging at meals, stops you from making poor food choices out of extreme hunger, and keeps your energy at peak. Selecting a snack that includes protein, fiber, and a little fat guarantees sustained energy and satiety. Here are 11 ways to cure your next 3pm slump, suggested serving sizes included, so you don't over do it.
dip it!
Our current favorite dip, Muhammara (red pepper and walnut dip), with 10 Mary's Gone Crackers and endive leaves. Keep your dip perfectly portioned with a 1/4 cup serving for optimal slump bump power.
Hummus with fresh vegetables. Aim for 2 tbsps of this protein and fiber-rich dip for your ideally portioned snack attack.
Control the oil, salt, and preservatives and make hummus at home. In a food processor, combine 2 cups cooked chickpeas, 1 clove garlic (swap in a head of roasted garlic for a sweet and flavorful alternative), 2 tbsps unsalted tahini, juice of 1 lemon, a few dashes of hot sauce, 1/4 cup olive oil, and a pinch of salt. Finish with paprika and olive oil. (This recipe will keep you snacking all week long. Store in an airtight container after blending and portion out your snack serving to prevent overeating.)
Keep it green and clean with protein and herb-filled green goddess dip with plenty of crunchy fresh veggies. Opt for 1/4 cup serving of dip with an assortment of veggies.
Combine 6oz of plain thick yogurt (we like Siggi's), 1 spring onion or clove of garlic, 2 cups basil, mint, cilantro, and parsley, juice of 1 lemon, and 1 tbsp olive oil in a blender. Puree until smooth. (This recipe will keep you snacking for a few days. Store in an airtight container after blending and perfectly portion your dip for the optimal slump bump)
Radish Recs: Prep and pack cut-up veggies at the beginning of the week for easy snacking without the fuss.
put it on a cracker
Our crackers of choice are minimally processed whole grain crackers with ingredients we can pronounce like Ryvita crisps or Mary's Gone Crackers. For serving size we suggest 10 Mary's Gone Crackers or 1-2 Ryvita Crisps.
Whole grain or gluten-free cracker with a scoop of 2% Icelandic or Greek yogurt and cucumber slices.
Whole grain or gluten-free cracker with 1 tbsp full fat ricotta, 1/2 tsp honey, cinnamon, and sliced cherries
Whole grain or gluten-free cracker with 1/6th mashed avocado, chili flakes, lime juice, and sliced radish.
put it on a vegetable!
3-4 celery with 1 tbsp peanut butter, unsweetened dried cherries, chia seeds, and cinnamon.
Cucumber slices with 2 tbsps hummus topped with radish and/or microgreens, chili flakes and/or gomasio.
hello sweetie
When your sweet tooth is calling.
Two dates with 1 tbsp peanut butter and a sprinkle of bee pollen
1 small banana with 1 tbsp almond butter, cinnamon, and a sprinkle of unsweetened cacao nibs
Make your own trail mix - 1 tbsp cashews, 1 tbsp almonds, 1 tbsp unsweetened cherries, and 1 tbsp unsweetened toasted coconut flakes.
Happy Snacking!