3 feel-good snacks UHN experts love

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 

Photo via Style Caster 

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  


  • 3 tbsp natural peanut or almond butter 
  • 2 slices whole-grain bread, toasted 
  • ¾ cup thinly sliced strawberries 
  • 1 tsp honey 


  • 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. 

Flat lay photo of wooden plate with chopped celery, peppers and carrots on it surrounding a bowl of avocado yogurt dip, to the top and off the plate is a clear bowl filled with triangular pita crackers, some of those crackers are laying outside the bowl.
Photo via Jaclyn Bell

Yields: About 1 ½ cups 


  • 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 


  • 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  

Flat lay photo of nine different toasts with various colourful toppings. Plain grey background.
Photo via The Crooked Carrot 


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)  



  • 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 

Flat lay photo of a hummus platter with hummus in the middle, vegetables around the sides, olives in smaller bowls on the platter, almonds, crackers and an additional dip. Half a lemon on the top right of the platter and the platter is sitting on a marble countertop.
Photo via Pepper Delight 

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). 

Photo of anna richardson dietician at UHN, she is sitting outdoors near a river and smiling.
UHN registered dietitian Anna Richardson
Photo of Emily tam dietician at UHN against a plain background
UHN registered dietitian Emily Tam

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