Nourishing Study Snack Recipes During Finals
Exam season can be a busy and stressful time, where making nutritious snacks may become a time-consuming chore. It’s important to remember that the foods you eat can help fuel your body and mind, improve overall performance as well as boost your mood! Check out these easy-to-make nutritious recipes to help fuel your body during exams season!
1. Muesli (Overnight Oats) - Yield: 2 servings | Total Time: 10 minutes
Ingredients:
• 1 3/4 cup oats
• 3/4 cup dried coconut
• 1/2 cup chopped almonds
• 1/4 cup raisins
• 1/2 cup almond milk (or substitute milk)
• 2 cups water
Steps:
1) Mix together and enjoy cold with cinnamon and maple syrup on top if desired.
Overnight oats are not only a tasty breakfast option but they make a nutritious snack! This recipe is high in fibre from the oats, and contains a variety of healthy fats from the nuts (feel free to use whichever nuts you have on hand in place of chopped almonds). Add some frozen berries, or chopped fresh fruit for extra fibre and essential micronutrients! This recipe makes 2 servings and is best when eaten within 48 hours. Be sure to store it in the fridge, it tastes best when served cold.
2. Chocolate Peanut Butter Balls - Yield: 8 Balls | Total Time: 10 minutes
Ingredients:
• 1.5 cups rolled oats
• ½ cup peanut butter
• 1 cup chocolate chips, melted
• ½ tsp vanilla
• ¼ tsp salt
Steps:
1) Melt the chocolate. Mix in peanut butter, oats, salt, and vanilla before the chocolate gets too hard.
2) Form into ball shapes and refrigerate to harden.
3) Store at room temp or in the fridge for up to 6 days.
These chocolate peanut butter balls are sweet and salty at the same time! Made with common pantry ingredients, they’re perfect for satisfying sweet cravings when you don’t have time to run to the store. Using whole oats will add extra fibre that will help you feel satisfied for longer with the bonus of omega-6 fats in the nut butter! Opt for sunflower seed butter or almond butter if you have a peanut allergy (or simply don’t like the taste)!
3. Spiced Popcorn - Yield: 1-2 servings | Total Time: 20 minutes
Pop your own kernels or use microwave popcorn
Contains lots of fibre and can satisfy cravings for crunchy foods
Season with different spice combinations
BBQ seasoning
Garlic and cheese
Nutritional yeast and salt
Pumpkin spice
Everything but the bagel seasoning
If you turn to savoury snacks to power through busy times, look no further! Popcorn is a fast and versatile snack that can be seasoned to your unique taste buds. Sprinkle on different seasonings like BBQ, garlic and cheese (or nutritional yeast for our dairy-free readers), and even pumpkin spice! Popcorn is high in fibre and will satisfy your cravings for salty snacks with a crunch.
4. Veggies and dip - Yield: 1 serving | Total Time: 10 minutes
Sliced some crunchy vegetables of your choice
Some examples include:
Carrots
Celery
Cucumbers
Bell peppers
or even whole grain crackers
Paired with salsa or hummus
Munching on some crispy vegetable slices with a tasty dip can satisfy any cravings for a savoury, crunchy and refreshing snack. This can easily be customizable; by choosing any vehicle and dip of your choice to suit your preferences! We recommend using sliced vegetables or whole grain crackers paired with a protein-packed hummus or a salsa for a nutrient-packed and flavourful snack to fuel your body during study sessions.
5. Smoothies - Yield: 1 serving | Total Time: 10 minutes
Ingredients:
• 1/2 cup frozen blueberries
• 1/2 cup frozen raspberries
• 1 banana (frozen)
• 1 tbsp of dried goji berries
• 1 tbsp of hemp hearts
Steps:
1) Fill blender with liquid of choice to 16 oz mark (unsweetened oat or almond milk recommended)
2) Blend until smooth and enjoy!
Smoothies are a quick and seamless way to increase your fruit and vegetable intake and you can sip it while on that finals study grind. Unlike fruit juice, smoothies contain the fibre from the produce (we love fibre if you can’t tell) and many micronutrients that fuel your body and brain. You can even throw in some leafy greens like spinach or kale for added vitamins and minerals without the taste.
6. Yogurt parfaits - Yield: 2 servings | Total Time: 10 minutes
Ingredients:
• 1 cup greek yogurt, plain or flavoured
• 1 cup granola
• 1 tbsp honey, optional
• 2 cups fruits of choice
Steps:
1) Begin by scooping fruits and honey at the bottom
2) Then layer with yogurt, granola and fruit, and continue until desired assembly is complete.
3) Pack away with granola in separate container until consuming, or enjoy right away!
Yogurt parfaits are the perfect make-ahead snacks that can leave you feeling satiated. This snack includes protein from the greek yogurt and granola, a satisfying crunch from the granola and berries, and the perfect sweetness, adjusted to your taste! This well-balanced yogurt snack is great for batch prepping ahead of time, just make sure to leave the granola in a separate container to maintain its crunchy texture!
7. Toast with Toppings - Yield: 1 serving | Total Time: 10 minutes
Toast a slice of whole grain bread and add your favourite toppings! Check out our examples below:
Savoury: spread with smashed avocados, hummus, ricotta, canned fish, or anything else that you prefer and top with an egg, sautéed vegetables or seeds.
Sweet: spread with a nut or seed butter, or a fruit jam or even ricotta and honey. Top with some sliced fruits and/or nuts and seeds.
Looking for a quick fix that’ll satisfy your cravings? Try a slice of whole grain toast with your preferred toppings. This snack can be well-balanced and jam-packed with flavour and nutrients! Craving savoury, sweet, or both? These easy-to-make snacks are perfect for trying a variety of flavours while fuelling your body!
Feel free to use the recipe we’ve provided or come up with your own, share it on Instagram and tag us @ubcdieteticreps!
By Kimberly Lam and Emma Gilchrist
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