Healthy Living in the North

Foodie Friday: Summertime patio snacking

Guacamole

Patio season has come early in northern BC this year so it’s time to think about healthy snack options for when you’re out enjoying the sun! Carly’s go-to is strawberry mango guacamole!

The sun is shining, the days are getting longer, and across northern BC, patio furniture and mosquito lanterns are being hauled out of storage. Patios and lounging tend to go hand-in-hand with snacking so this summer, consider including some healthy choices to go alongside your patio snack favourites!

Here are some of my favourite patio snacks:

  • Veggie tray: Consider making your own at home with your favourite veggies, or keep it real simple and pick one up from the produce department of your local grocery store.
  • Fruit skewers: Cool, crisp and refreshing fruit can be artfully arranged on bamboo barbecue sticks for individual serving, no-bowl-needed, patio snacks.
  • Cheese and crackers: With so many interesting varieties to choose from, get creative with this simple platter. Try a new cheese from the deli (or just go with standard cheddar) and stock up on whole grain crackers.
  • Air popped and lightly seasoned popcorn: Popcorn is a whole grain and can be easily flavoured with spices from your own cabinet – try garlic or onion powder, dill, paprika or even nutritional yeast.
  • Hummus and pitas: Hummus is protein-rich and easy to make at home with a blender or food processor and it pairs perfectly with oven-toasted pita triangles.
  • Guacamole and chips: For a variation on the traditional stuff, try this fruity summer guacamole from one of my favourite cookbooks, Oh She Glows by Angela Liddon.

Strawberry Mango Guacamole

Adapted from Oh She Glows

Ingredients

  • 2 medium avocados, pitted and roughly chopped
  • 1/2 cup finely chopped red onion
  • 1 fresh mango, pitted, peeled, and finely chopped (about 1 1/2 cups)
  • 1 1/2 cups finely chopped hulled strawberries
  • 1/2 cup fresh cilantro leaves, roughly chopped (optional)
  • 1 to 2 tbsp fresh lime juice, to taste
  • Pinch of salt
  • Corn chips, for serving

Instructions

1. Combine all ingredients except for the corn chips in a bowl.

2. Enjoy!

Carly Phinney

About Carly Phinney

Born in Vancouver, raised in the Okanagan, and a recent transplant to the North, Carly Phinney is a Clinical Dietitian at UHNBC. Carly’s interest in food started in the kitchen with her mother - watching her mother’s talent for just “throwing something together” from whatever was in fridge. She loves that, through food and nutrition, she is able to touch people’s lives and help them to make small but sustainable changes that can greatly improve their overall quality of life. Outside of work, you can find Carly in her kitchen baking up a storm or in the mountains hiking in the summer and skiing in the winter.

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Foodie Friday: Maple Peanut Butter Fruit Dip and snacking

The maple peanut butter fruit dip, sprinkled with cinnamon, is surrounded by chopped fruit.

Snack healthy with this maple peanut butter fruit dip.

It’s 3 p.m. You’re feeling a bit sluggish. You hear that familiar rumble in your stomach. Must be time for a snack!

Snacking is a normal healthy eating activity. It’s a great way to keep our energy up between meals and the perfect time to incorporate fruits, vegetables, and whole grains. Unfortunately, many pre-packaged snack foods are missing the things our bodies need, giving us added sugar, salt, and fat instead. They may be convenient, but they aren’t very filling, and may be doing more harm than good. Fortunately, there are plenty of convenient, easy to prepare, and easy to pack real food snacks. Here are 10 tasty and simple ideas to get you started on your way to smarter snacking:

  • Cut up vegetables (such as carrots, celery, peppers, or cucumbers) with your favourite dip – try this vibrant Dilly Beet Hummus!
  • Low-fat yogurt topped with granola and blueberries.
  • Cheddar cheese and whole grain crackers.
  • Homemade trail mix with nuts, dried fruit, cereal, and chocolate chips.
  • Grab and go fruit – think apples, bananas, oranges, or pears.
  • Avocado toast – fork mash 1/4 of a ripe avocado on whole grain toast, season with salt and pepper.
  • Homemade whole grain muffins.
  • Peanut butter and banana on rice cakes.
  • Hard boiled eggs.
  • Smoothie made with frozen fruit, yogurt, and milk.

Sometimes I like to swap my veggies and dip for fruit and dip instead. In this recipe, Greek yogurt pairs with nutty peanut butter and maple syrup to create a dip that eats like a meal. The cinnamon gives it a subtle spicy kick that will have you licking the bowl clean! Plus, it’s easy enough for everyday snacking and fancy enough for guests. Give it a try!

Maple Peanut Butter Greek Yogurt Dip (makes approximately 1 cup)

  • 1 cup plain Greek yogurt (I used 2%)
  • 2 tbsp natural peanut butter (no salt, no sugar added)
  • 2 tbsp real maple syrup
  • 1/4 tsp vanilla extract
  • 1/4 tsp cinnamon

Instructions:

  1. Combine all ingredients in a bowl, and mix until well combined.
  2. Allow to sit for an hour to let the flavours meld…if you can. Otherwise, grab your favourite fruit and start dipping!

Source: http://frenchfriestoflaxseeds.com/2014/05/12/maple-peanut-butter-greek-yogurt-dip/

Tell me, what are some of your favourite smarter snacks?

Marianne Bloudoff

About Marianne Bloudoff

Born and raised in BC, Marianne moved from Vancouver to Prince George in January 2014. She is a Registered Dietitian with Northern Health's population health team. Her passion for food and nutrition lured her away from her previous career in Fisheries Management. Now, instead of counting fish, she finds herself educating people on their health benefits. In her spare time, Marianne can be found experimenting in the kitchen and writing about it on her food blog, as well as exploring everything northern B.C. has to offer.

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