Written by: Adrienne Ngai, RD, CDE, MSc, Healthy Weight Loss Coach
Do you feel like your snacking game could be healthier and more energizing?
An optimized snack can make you feel nourished, satisfied, and hold you over longer until your next meal. To create a balanced snack, combine a protein-rich food with a food containing carbs and fiber. Plant-based protein-rich foods include nut and seed butters, nuts and seeds, edamame, tofu, beans, and lentils. Fiber-rich foods include ingredients like fruits, whole grain breads, crackers, cereals, and starchier veggies like potato, sweet potato, and corn.
A snack with a mix of protein and carbs with fiber also helps keep your blood sugars stable and prevents you from crashing (i.e. the mid-afternoon crash). In this post, I’m sharing a simple, balanced snack that is easy, tasty, and perfect to keep your energy levels up!
Nut and seed butters are packed with healthy fats, protein, and offer some fiber. Medjool dates are fiber-rich, naturally sweet with a caramel-like taste, and have a soft, smooth texture. Combined together, nut and seed butter and Medjool dates make a balanced, decadent, and tasty snack.
Nut or seed butters and dates are dense in energy (aka calories), so a good snack serving would be 2-3 dates and 2-3 tsp nut or seed butter. Add fruit or veggie sticks on the side for some crunch and more volume for healthy snacking!
Glory Nut Butter Stuffed Dates
2-3 Medjool Dates
2-3 tsp Glory Nut Butter
Topping like fruit (try blueberries or raspberries) or sesame seeds (optional)
- Use a knife to split one side of the date. Remove the pit.
- Add 1 tsp of peanut butter to each date. Add topping (optional).
- Serve with a side of fruits or veggies.
About Adrienne Ngai
Adrienne Ngai is a board-certified Registered Dietitian, with a MSc in Nutrition and a Certified Diabetes Educator in Vancouver, BC. She is the founder and head weight loss coach at Pur Weight Loss.