Summer is just around the corner, and many of us are spending more time outdoors. To make sure you have the fuel to safely enjoy all the activities you have planned this spring and summer, we asked UHN registered dietitians Anna Richardson and Emily Tam to suggest their favourite healthy snacks.
Emily’s picks
Nutty strawberry toast
Crunchy bread, velvety nut butter, and juicy strawberries – it’s a simple snack but delivers a load of textures, flavours and nutrients. If you’re in the mood for something sweet and need a substantial snack to tide you over until your next meal, give this toast try.
Yields: 2 servings
Ingredients
- 3 tbsp natural peanut or almond butter
- 2 slices whole-grain bread, toasted
- ¾ cup thinly sliced strawberries
- 1 tsp honey
Directions
- Spread nut butter on both slices of toast.
- Arrange strawberries on top.
- Drizzle honey over strawberries to finish.
Tip: to make this nut-free, substitute the peanut butter for a nut-free butter like sunflower or soy butter. To make it vegan-friendly, swap honey for maple syrup.
Avocado-yogurt dip
With its pretty pale green colour, this dip feels so right for springtime. Pair it with a handful of your favourite crunchy dippers for a satisfying snack.
Yields: About 1 ½ cups
Ingredients
- 1 medium avocado (peeled, halved, pitted)
- 1 cup plain Greek yogurt
- 3 tbsp finely chopped fresh cilantro
- 1 tbsp fresh lime juice
- 1 small garlic clove, minced
- 1 tsp ground cumin
- ¼ tsp salt
- 1 pinch cayenne pepper
Directions
- Purée all ingredients in a food processor until smooth.
- Pour into your favourite dipping container.
- Serve with pita wedges, tortilla chips and/or sliced vegetables.
Tip: if you do not have a food processor, mash the avocado in a bowl until smooth, then add the remaining ingredients and stir until well-combined.
Anna’s pick
Ricotta toast
Ricotta is often an underrated and inexpensive source of protein. Spread it on toast or crackers with toppings like bananas or berries with a drizzle of honey, nuts, avocado, tomato slices or beans. It’s very versatile, easy to use and makes a very filling snack.
Here’s an example of one of The Crooked Carrot’s nine variations of ricotta toast, which range from sweet options like banana, cinnamon and walnut to the savoury side like avocado, pumpkin seeds and sesame seed. We’re featuring roasted tomato and rosemary. Check out the other options to find your favourite.
Yields: 1 serving
Ingredients
Ricotta toast base
- 1 slice whole grain bread, toasted
- 2-3 tbsp of ricotta cheese per slice
Roasted tomato and rosemary
- ½ cup cherry tomatoes
- 1 tbsp olive oil
- 2 sprigs rosemary
- Sea salt and pepper (as needed)
Directions
Base
- Spread ricotta over toast.
Roasted tomato and rosemary topping
- Preheat the oven to 400 degrees.
- Toss tomatoes in olive oil and spread out on a lined baking sheet.
- Season tomatoes with rosemary, salt and pepper.
- Roast tomatoes for 20-30 minutes.
- Top ricotta toast with tomatoes and enjoy!
Bonus recipe from Anna
Hummus platter
Incorporating more legumes into your diet is a great way to increase your fibre intake and improve your heart health, and hummus (made from chickpeas) is a delicious option. You can make it from scratch, but a container from the grocery store is just as good. Eat it with pita, crackers, spread on toast, or any type of veggie like in this hummus platter from Pepper Delight. This recipe walks you through how to make your own homemade hummus and suggests some delicious sides you can use for dipping. The best part about this spread? You can customize your platter to fit everyone’s taste preference (perfect for any picky eaters in the house).
