Lunch and Dinner: ideas of healthy snacks


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Everyone knows that snacking helps to avoid acute hunger. But we either forget to plan it or chew on the run sandwich with sausage. The book “Food and Brain in Practice” offers a list of valuable snacks. Keep them handy – in the car, purse, or desktop drawer. And if you are at home, prepare something light (for example, salad on a simple recipe).

Here are some useful options:

  • A handful of raw nuts, olives, or seeds (not peanuts)
  • A few pieces of dark chocolate (cocoa beans – more than 70%)
  • Sliced and sliced raw vegetables (sweet pepper, broccoli, cucumber, radish), which can be dipped in sauces and pasta such as guacamole, tapenade, hummus, tahini, baba ganush, in soft goat cheese or nut butter
  • Pieces of cold roast turkey, roast beef, or chicken with mustard and Grain Brain mayonnaise. Note: Be very careful with traditional meat delicacies, especially in vacuum packaging (they may contain gluten)
  • Half avocado, lightly poured with olive oil and freshly squeezed lemon juice, sprinkled with salt and pepper
  • Two hard-boiled eggs
Each egg has only 70 kilocalories.
  • Inspiration salad: for example, chopped tomato with thin slices of mozzarella, poured with olive oil and sprinkled with crushed basil leaves, salt, and pepper;
  • Tomato and basil salad with kefir sauce, bacon, and fresh dill

For 1 serving, you will need:

1 ripe red tomato (remove the top and bottom and cut into 3 round lobes), 2 leaves of fresh basil, 2 tbsp kefir sauce, 2 slices of bacon, toasted to the formation of crust, and finely chopped, 1 tbsp olive oil first press, sea salt.

How to prepare: 

Put the tomato mugs on top of each other on a plate and basil leaves between them. Pour in the sauce, sprinkle with bacon on top, add olive oil and salt. Nutritional value per serving: kilocalories 273, fat 24 g, Protein 9 g, carbohydrates 9 g, sugar 6 g, fiber 2 g, salt 480 mg.

For kefir sauce for 2 cups will be needed:

2 cups kefir, 2 tbsp red grape vinegar, 1 sprig of finely chopped fresh dill, 2 tbsp olive oil first press, sea salt, and freshly ground black pepper.

How to cook:

  1. Beat kefir, vinegar, and dill in a medium-sized container, while slowly pouring olive oil until it is thoroughly mixed with the mixture.
  2. Salt and pepper to taste.
  3. Store in an airtight container in the fridge for about a week.

Nutritional value per serving (two tablespoons): kilocalories 35, fat 3 g, Protein 1 g, carbohydrates 1 g, sugar 1 g, fiber 0 g, salt 50 mg.

  • Cold peeled shrimp with lemon and dill;
  • Smoked salmon: Try dipping its slices into Grain Brain mayonnaise or putting pieces of goat’s cheese on them;
  • One whole or sliced fruit (e.g., grapefruit, orange, apple, berries, watermelon, pear, cherry, grape, kiwi, plum, peach, nectarine);
  • Vegetables fermented with lactobacillus (e.g. sauerkraut);
  • Protein bars.

A set of these snacks will help you maintain self-regulation: you will not have excess sugar in your blood, which occurs when you consume a large number of carbohydrates that cause feelings of unquenchable hunger. On the contrary, you will feel satisfied with the fats and proteins found in these snacks for several hours. Say goodbye to lethargy, appetite, and fatigue, and say hello to your new energetic “me.” 

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