Hello everyone! Since I try to eat a healthy diet and eat often, but little by little, I can’t do without snacks. This is a very important element of your eating regimen and should not be skipped under any circumstances. And today I will share with you recipes for healthy snacks on proper nutrition that help me satisfy my hunger between meals without overloading my body with calories.

The food option you choose for your second breakfast or afternoon snack should be low in calories. The purpose of a snack is to give the body some energy and strength while relieving a slight feeling of hunger and discomfort.

Forget and don’t even think about chips, crackers, chocolates and candies. All these are enemies for the figure. In addition to their high energy value, they contain a huge amount of preservatives, dyes, and flavors.

Why bother with all the crap when you can make a lot of great, healthy, tasty snacks that will not only give you satisfaction, but will also benefit your body.

Snacks on a healthy diet: what are they?

Nutritionists insist that you should have snacks no more than three times a day. You can read more about how to organize your proper nutrition.

There are also several nuances, for example:

• do not forget to drink enough water throughout the day, here I am sharing my experience on this matter
• the time between meals should not be less than 2 hours
• eat small portions, but often
• The calorie content of snacks, if you want to lose kilos, should not exceed 100

1. At the top of my list are fruits and berries. What could be simpler? They are always on the table. In addition to the sweet, pleasant taste, they provide the body with many useful substances; in fact, these are natural vitamins. It doesn't matter what exactly you want to eat - banana, apple, pear, strawberry or blueberry. The main thing is to do it with pleasure. Kiwi contains a huge amount of vitamin C, an apple contains iron, a pear cleanses, a banana strengthens, and so on. And don’t forget about fiber.
2. Vegetables are also a great way to satisfy your hunger and recharge. A simple carrot, cucumber, tomato or pepper is a great snack option.
3. If you don't like single foods, you should consider the salad option. It can be prepared from both fruits and vegetables. Fantasize or take a recipe that you have already invented a long time ago, for example, a salad with cabbage and carrots, seasoned with lemon juice.
4. If you have intestinal problems or just want to strengthen your immune system, prefer low-calorie fermented milk products, preferably low-fat. Choose yogurt only with live bacteria, kefir is the freshest. I really like the taste of fermented baked milk and snowball, but be sure to pay attention to the nutritional value. If desired, you can sweeten the product with a spoon of honey.
5. Your next healthy snack might include nuts and dried fruits. But you should be careful with them. Do not eat more than 10 grams of this treat, as they contain a large amount of calories. A simple afternoon snack or second breakfast should not become a full meal.
6. A boiled egg can also satisfy hunger. It is a source of protein - an essential element for the human body.
7. High-calorie and nutritious sandwiches can be replaced with bread with a slice of cheese, lettuce and a slice of tomato. A tasty and dietary snack will keep you feeling full for a long time.
8. Cottage cheese is very healthy. For snacks, take low-fat, add some greens and a little milk. For a spicy kick, mix it with chopped garlic. I like to spread it on a slice of tomato or on bread.
9. The next option is boiled chicken, turkey or fish. It is very important that it will be prepared without oil, remember the serving size.
10. Have you tried making a jar of muesli or energy bars? No? Then this is a great opportunity to learn. In addition, this is done very easily and you don’t need any special chef skills at all. I won’t rant for a long time, but rather I suggest you watch a few video recipes. I also like the fact that you can make several bars, wrap them in food paper and store them in the refrigerator. They turn out to be very satisfying, healthy and tasty.

Many people make a real problem regarding healthy and proper snacks on a proper diet, complaining that they are very busy and do not have time to take care of themselves and start eating properly. Personally, I believe that nothing is impossible, the main thing is to want it. Instead of making excuses and visiting snack bars, it is easier to buy a convenient lunch box, prepare a snack in advance and enjoy it at the appropriate time, whether you are an office worker or cooking for your child.

By the way, there is an excellent lunchbox option that is suitable for students, schoolchildren and anyone who wants to eat healthy, tasty and healthy. Here it is, just yesterday I received a package. And I’ve already tried to use it in practice! I'm very pleased! Click on the picture and find out more about it.

What do you eat for snacks? Share your recipes! I'm sure you have your own signature recipe for delicious and healthy food! I'll be looking forward to your feedback. See you again!

Proper nutrition necessarily includes snacks.

This is due to the fact that in the system, people have to consume food in small portions, and in order to stock up on energy for the whole day, this must be done often.

In order for PN to bring maximum benefit to the body, you need to know about the basic rules of snacking and the products that can be used for this.

What is healthy and healthy food?

Healthy foods provide the human body with important nutrients, without which its full functioning is impossible.

Healthy food is considered to be food that does not contain chemical elements and is made from environmentally friendly raw materials. To distinguish healthy food from unhealthy food, you need to pay attention to its composition.

Inadmissible components in healthy food: dyes, flavors, stabilizers, flavor enhancers.

The quality of food is also affected by the way it is prepared. For example, when frying foods in butter or vegetable oil, substances hazardous to the body are released.

For food to be beneficial, it must be steamed or baked in the oven.

Even the healthiest food cannot be healthy if it is consumed in unlimited quantities. Therefore, the main rule of proper food intake is moderation.

Be sure to check out:

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When to eat

In order for the body to better absorb nutrients, it is necessary to eat frequently (up to 6 times a day). In this case, each meal should be taken at equal intervals.

Breakfast starts at 7-9 am. This time is ideal for consuming carbohydrates, as they take longer to digest in the body than other organic compounds.

Lunch is served no later than 12 o'clock. Day is the optimal time to eat the first dish. Vegetarian soup, borscht or mushroom soup are suitable for consumption.

They have lunch from 13:00 to 15:00. At this time, the body is still able to digest heavy foods. may include durum wheat pasta and whole grain bread.

Afternoon tea is served from 16:00 to 17:00. You can skip this meal if you had a big lunch. Otherwise, you can refresh yourself with fruits or fermented milk drinks.

The ideal time for dinner is 18-20 hours. In the afternoon, it is better to give preference to protein products - fish, cottage cheese. It is important that the last meal occurs no later than 2 hours before bedtime.

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Healthy snacks you can eat

Nutritionists advise considering snack foods such as apples, pears and other types of fruit, as well as fermented milk drinks.

Snacks on a healthy diet also do not exclude dried fruits and low-fat cheeses. To improve intestinal motility, it is recommended with flakes or bran.

They also relieve a person from the feeling of hunger for a long time in the initial stages of the diet.

Important! Of the sweets during the diet, dark chocolate is allowed. You can eat no more than 1 slice of delicacy per day, otherwise problems with your figure will not be avoided.

List of products allowed for snacks at the checkpoint:

• yogurt and cottage cheese without additives;
• vegetable salads;
• dried fruits;
• cheeses;
• almond;
• legumes;
• fruits;
• pistachios;
• bran.

At work

Snacks in the workplace should serve several purposes:

• stimulate the digestive system;
• give a person a surge of energy and strength for the whole day;
• effectively eliminate the feeling of hunger;
• have low calorie content.

It is not necessary to remove fats and carbohydrates from snacks, the main thing is that these organic compounds are consumed correctly.

At work, people often do not have enough time to fully eat wholesome and healthy food. Usually preference is given to fast foods or ready-made dishes.

In the process of producing such food, harmful ingredients and stale products are used, which are bad for your health and figure. Instead of a hot dog or cheeseburger, it is recommended to eat a handful of nuts, dried fruits or yogurt.

To replenish energy costs at work, you need to snack on the following types of foods:

• fruits (no more than 2 varieties);
• berries (no more than 1 glass);
• dried fruits pre-soaked in water (no more than 2 handfuls);
• smoothie (about 250 ml);
• organic fruit and nut bars.

Need to know! Constant consumption of chips, buns, and hot dogs leads to disruption of the cardiovascular system.

Afternoon snack options for the whole family

There are many recipes for preparing a healthy family afternoon snack.

Some of the dishes require 5 minutes, while others require imagination and culinary skill to prepare. Several dish options will be considered, from simple to complex.

Crispbread with cottage cheese

For the dish you will need whole grain bread (some may prefer crispy), soft cottage cheese and any greens (parsley, dill, green onions). You can diversify the appetizer with pre-chopped tomatoes and bell peppers.

Cottage cheese is mixed with vegetables, herbs and applied in a thin layer to the bread. Instead of vegetables, you can use other ingredients - dried fruits, berries, nuts.

Chia yogurt

The second option is an original recipe for healthy and satisfying Chia yogurt. The dish can be prepared for a family snack or to take to work in the morning.

It will require the following ingredients:

• yogurt;
• half ;
• raisins – 1 tbsp. l.;
• any nuts - 2 tbsp. l.

Cooking method:

1. Pour yogurt into a plastic container and add seeds to it.
2. The raisins are washed and chopped using a knife or blender.
3. The banana is cut into cubes and added to the yogurt along with raisins.
4. Cover the mixture with a lid and keep in the refrigerator for 1 night.

The next day, Chia yogurt is ready for your morning or afternoon snack.

Homemade shawarma with chicken and vegetables

Ingredients for the dish:

• thin Armenian lavash;
• 2 tomatoes;
• cottage cheese;
• low-fat sour cream or yogurt;
• lettuce leaves;
• boiled chicken breast;
• greens and green onions;
• pepper and salt.

The method of preparing shawarma is simple: first, tomatoes and chicken are cut into strips. The greens are chopped and mixed with yogurt. Lavash is greased with cottage cheese and the sauce with herbs and vegetables are evenly spread on it.

The dish is divided into portions and consumed after lunch. Instead of chicken, you can add shrimp to the filling. This ingredient will give shawarma a more piquant taste.

When losing weight

For people trying to lose weight, it is better to snack on low-calorie foods, which, despite their low energy value, can give the body the necessary strength. The list of such ingredients includes:

• cheeses;
• eggs;
• poultry meat;
• fish;
• pistachios;
• fermented milk products without sugar;
• vegetable salads.

Important! The feeling of fullness occurs only 20 minutes after the stomach sends signals to the brain. For this reason, you need to eat slowly so that satiety comes from consuming fewer foods.

What dietary food can you eat in the evening: second dinner

In order not to go to bed on an empty stomach, you need to eat 2-3 hours before bedtime. It is important that the last meal is light compared to lunch and breakfast.

Nutritionists allow you to eat cottage cheese casserole, baked lean meat or fish with vegetables, and salad with low-fat dressing in the evening.

The list of foods acceptable for consumption in the evening does not include side dishes (pasta, rice, potatoes). These ingredients will contribute to the appearance of excess fat deposits around the waist.

Snacks are also allowed after dinner. The list of products that quickly break down and do not require energy for processing includes: apples, bananas, boiled beets, oranges, berries.

Who is suitable for fractional meals?

Fractional nutrition is based on frequent meals in small portions. It involves holding breakfast, lunch, dinner, afternoon tea and dinner at the same hours.

An important rule of fractional nutrition is minimizing the consumption of salt and sugar, balancing the menu. This method of eating is practiced in medical medicine, since small portions of food are better absorbed by the body and prevent symptoms of heaviness, flatulence and abdominal discomfort.

In this case, frequent meals will allow you to control the amount of insulin released per day. This method of eating is suitable for overweight people and people with diabetes.

Separately, it is necessary to highlight persons suffering from diseases of the digestive system. For this type of pathology, doctors recommend eating small portions (no more than 300 g at a time) to prevent injury to the inflamed mucous membranes of the gastrointestinal tract.

Fractional nutrition also allows you to speed up the flow of bile from the body and reduce the concentration of acid in the stomach. Small amounts of food are easier and faster to digest. Fractional meals are also recommended for athletes, as it allows them to better distribute calories and eliminate the feeling of heaviness in the stomach during training.

People with normal sensitivity to carbohydrates and people who do not suffer from diabetes do not need to eat smaller meals. They can choose any pattern of food consumption. Nutritionists say that weight gain has nothing to do with the frequency of meals.

Useful video

From this video you will learn what you can eat for an afternoon snack, what dietary snacks are for weight loss, what to do if you want to eat after dinner:

Key Findings

Proper nutrition involves small meals that do not contain chemical components. The main purpose of snacks on the PP is to replenish the lack of energy with minimal risks to the figure and digestive system.

At work, it is better to snack on simple foods that do not require time to prepare (nuts, dried fruits, berries). There are many snack options for the whole family: it could be shawarma, yogurt or bread with cottage cheese.

Those losing weight need to eat foods that give a feeling of fullness for a long time, but at the same time provide energy for the whole day (pistachios, eggs, low-fat cheese, nuts).

In the evening, nutritionists prohibit snacking on side dishes (rice, potatoes). These products take the longest to digest, and their processed products are deposited on the waist.

Proper nutrition is especially necessary for people suffering from excess weight, gastrointestinal pathologies, and diabetes. This method of eating allows you to avoid heaviness in the stomach and insulin spikes.

In an office environment, there is not always enough time for a full lunch, and sometimes you want to eat long before the break. The only way to satisfy your hunger in this case is a snack. It should be satisfying, but not heavy and, most importantly, healthy. Pies, fast food, cookies, chocolate bars and snacks are best avoided immediately. This food will bring nothing but dehydration, excess weight, lethargy and digestive problems. You need a healthy snack that will give you energy and provide your body with vitamins. Let's figure out what products can be included in the menu.

How to organize snacks throughout the day

To organize a healthy snack at work or on the road, stock up on a convenient lunch box with a volume of at least 0.3 liters. The packaging must be such that the products in it do not wrinkle. The ideal option is a hermetically sealed food-grade plastic container.

The choice of products that you put in it depends on the break between the snack and the main meal:

1-1.5 hours. If there are 1-1.5 hours left before a full lunch, a snack can be as simple as possible, consisting of fresh and dried fruits and berries. An organic fitness bar will do. If you choose dried fruits, they should be soaked before use.

2-3 hours. If you know that you can eat only 2 hours after a snack, light carbohydrates alone will not be enough for you. First, you will become too hungry, which can lead to overeating during lunch. And secondly, the risk of developing diabetes increases. Therefore, it is worth adding proteins to light carbohydrates: cottage cheese, cheese, yogurt.

More than 3 hours. If you still wait 3-4 hours before lunch, you will have to organize a normal meal. Complex carbohydrates should be added to light carbohydrates and proteins. Good options are yeast-free whole grain bread, cheese, chicken breast, eggs, cheese, vegetables, herbs. If there is a cafe with Japanese cuisine near your office, order sushi. You can also brew instant porridge.

If for some reason you do not have the opportunity to have a snack during the working day, carry herbal tea with you in a thermos. It will prevent congestion in the biliary tract and calm the stomach. You won't get full, but at least you won't be distracted by a rumbling stomach.

Choosing a healthy snack: 6 healthy foods

Before you put anything in your lunch box, think carefully about how long it will be until lunch. Choose foods based on breaks between meals. Also consider the time of day, because if casseroles, sweet fruits and berries are suitable for the first half of the day, then a healthy snack after 17.00 should not contain fast carbohydrates.

For the right snack, choose:

Nuts and dried fruits. This is a real vitamin bomb. You will receive calcium, selenium, iron, vitamins C, A, E, PP. The downside of this snack is its high calorie content. But there is a plus: nuts and dried fruits give you a feeling of fullness, so it’s impossible to eat too much. Choose any nuts. For dried fruits, give preference to prunes, dried apricots, figs, raisins, and dates. Don't forget to soak them!

Crispbread with healthy products. Whole grain breads contain a lot of vitamins - groups B, E, A. They also contain essential amino acids and fiber, which improves intestinal motility. As a supplement, you can use hummus, cottage cheese, herbs, fish, and low-fat cheese.

Yogurt. Unsweetened yogurt will give you a feeling of fullness and help you stay slim. If your main meal is 2 or more hours away, add fruit, bran or cereal to the yogurt. Such a simple, tasty and healthy snack can replace lunch.

Cheese. This product is rich in proteins, but high in calories. For a snack, there are two options: 50 g of fatty cheese or choose a low-fat product and allow yourself a larger amount. The cheese goes well with whole grain bread, sun-dried tomatoes, and herbs.

Cottage cheese. A universal and super useful product. 200-300 cottage cheese will give you a pleasant feeling of satiety, vitamins and microelements, and will not affect your figure. To avoid sugar and improve the taste, berries, fruits, and honey are added to cottage cheese. You can treat yourself to low-fat sour cream.

Fruits. Vitamins, fiber, satiety and a feeling of freshness - you will get all this by snacking on fruit. If you are very hungry, choose high-calorie bananas. They will saturate and provide the body with magnesium, which gives vitality. In autumn and winter, the risk of colds increases. To protect yourself from them, choose fruits high in vitamin C - grapes, oranges.

The benefits of the products are important, but it is even more important that you enjoy them. So stick to the types of snacks that you truly enjoy.

In this case, snacks come to the rescue. It is important to note that today many wonderful and easy dishes have been invented. It won't be difficult to prepare them. It will take a minimum of time to prepare, but a small package of provisions will help you quickly restore your strength. Snack recipes are a storehouse of useful ideas, a culinary section that everyone should have in their bookmarks.

The five most commonly used ingredients in recipes are:

Recommendations from housewives who are accustomed to caring for the well-being of their family will come in handy when you are getting ready to go on a trip, and will become a lifesaver in moments of maximum workload. What can we say about simple recipes for treats for the little ones? Capricious children sometimes refuse almost everything, but if the presentation is amazing, if the dish is decorated creatively and interestingly, then the appetite will appear instantly. A separate topic is snacks for those who are passionate about healthy eating or diets. Such recipes, as a rule, are compiled strictly taking into account the principles of constructing a diet.

Effective weight loss

Yana Stefanovich especially for website

The right snack... A healthy snack... These words can easily discourage you from going on a diet or starting to eat healthy. Not for everyone, but, let's be honest, for the majority. The imagination paints a terrible picture of a lonely apple for second breakfast, naked tea, sometimes even without sugar, not to mention dessert; it’s better not to think about dinner at all, otherwise sleep will run away.

We hasten to disappoint you, but to please you! On our list of snacks, even a sandwich will be both tasty and healthy, and will not interfere with weight loss. And the recipe for a tricky bread with a secret but very useful ingredient will appeal even to children who do not like this very product. A variety of vegetable snacks will not keep you waiting, ready to offer their minimal calories for your weight loss.

1 Roll “Explosion at the Vitamin Factory” - 113 calories

Organizing a menu with proper nutrition is not the easiest task, but the result is pleasant. These veggie rolls are chock-full of nutrients, anti-inflammatory compounds, antioxidants, vitamins A, C, and K. And they're wrapped in yet another amazing vegetable: kale. This snack is gluten-free and contains a minimum of calories - 113 in each roll (recipe for 4 servings in total). Plus it will come in handy as a healthy snack on the road.

What you will need:

• Large sheets of brown collard greens - 4 pieces
• Hummus - 12 tablespoons
• Tomato - 1 piece (cut into thin slices, as in the photo above)
• Carrots - 1 medium piece (cut into thin strips, as in the photo above)
• Yellow bell pepper - 1 piece (cut into thin strips, as in the photo above)
• Cucumber - 2 pieces (cut into thin wide strips, as in the photo above)
• Pea sprouts - 30 grams
• Purple onion - quartered (cut into thin strips, as in the photo above)
• Purple cabbage - 1/8 (chopped)
• Grated horseradish (packaged) - 0.5 teaspoon

What to do:

1. Place raw kale leaves in a bag or plastic wrap and freeze until bright green, about 1 hour. This life hack will make them more flexible without losing their nutritional properties.
2. Rinse the leaves under cold water, lay them out on a board and, using a fruit peeler, gently cut off any protruding white parts until the leaf surface is smooth.
3. Spread each leaf in the middle and lengthwise with hummus - 3 tablespoons per leaf. Arrange the vegetables evenly on top - parallel to the white center stripe (as in the photo above). Be sure to leave about an inch of empty space on each side of the cabbage leaves. Add some horseradish on top of the vegetables.
4. Now roll: roll the top and bottom of the sheet once each (place them on top of the vegetables), then fold in the sides and continue to roll the roll tightly from bottom to top. Cut the roll into pieces with a sharp knife.

2 Healthy snack at work for those losing weight

- 200 calories of apples and granola

How to organize protein and fiber rich snack for any time of day? Besides, it's quick to prepare - 5 minutes to prepare and another 20 minutes, will your future food only be left to the oven? That is, the trio of winners: tasty, fast, healthy? We have such a recipe for you!

The perfect snack for a healthy diet- the healthiest of all possible sandwiches - made from apples, raisins and citrus fruits, and also cinnamon, honey and much more - you will be surprised how so much healthy and light can be infused into such a small sandwich! 2 of these sandwiches “cost” only 200 calories, and our recipe will make 16 servings.

What you will need:

• Oat flakes - 90 grams
• Flaxseeds - 2 tablespoons
• Ground cinnamon - 1 teaspoon
• Sea salt - on the tip of a knife
• Orange juice - 2 tablespoons
• Honey - 2 tablespoons
• Brown sugar - 1 tablespoon
• Vegetable oil - 1 teaspoon
• Vanilla extract - ½ teaspoon
• Cooking spray
• Raisins – 30 grams
• Apples - 4 medium pieces
• Peanut butter - 60 grams
• Lemon juice (optional) - 1 teaspoon

What to do:

1. Preheat oven to 300 degrees.
2. Combine and stir oatmeal, flaxseeds, ground cinnamon and salt in a bowl.
3. Pour orange juice into a small saucepan, add honey and brown sugar, place over medium heat and cook, stirring constantly, until sugar dissolves. Remove from heat, pour in vegetable oil, add vanilla extract.
4. Now it's time to bake the granola: add the honey mixture to the oatmeal mixture, stir and pour onto a baking sheet coated with cooking spray - the layer of future granola should be thin. Bake until golden brown, about 20 minutes, leaving the top half of the crust still soft.
5. Add the raisins and let the granola cool completely.
6. To assemble your healthy sandwich, cut the apples into circles of the desired width. If you are not going to eat the apple masterpiece right away, but want to prepare it for work or have a long journey ahead, brush the surface of the apple slices with lemon juice to protect them from oxidation and browning. After that, spread a thin layer of peanut butter on the apples, place a piece of granola and cover with another slice of apple on top, pressing lightly. The school of healthy apple snacking is over, just a minute and when you bite into this sandwich, you will understand how delicious it is!

3 Banana Protein Muffins with a dash of Nutella - the perfect teatime snack

Banana muffins are delicious on their own, but can be made even more delectable with chocolate spread hidden inside to add just the right and healthy level of sweetness. The recipe also benefits from whole wheat flour for antioxidants, fiber and healthy minerals, while protein powder, walnuts and yogurt will help fill you up faster. Each cupcake has 165 calories, so in total the recipe will allow you to make 12 banana delights!

What you will need:

• Nonstick cooking spray
• Whole grain flour - 190 grams
• Vanilla protein powder - 44 grams
• Flaxseeds - 1 tablespoon
• Baking powder - 2 teaspoons
• Salt - 1/8 teaspoon
• Eggs - 2 pieces
• Banana - 2 pieces, ripe (puree)
• Greek yogurt (low fat, no additives) - 120 grams
• Skim milk (skimmed) - 50 grams
• Vanilla extract, pure - 1 tablespoon
• Chocolate-nut butter Nutella – 60 grams
• Walnuts, chopped - 60−75 grams

What to do:

1. Preheat the oven to 175 degrees. Spray a standard 12-count muffin container with cooking spray.
2. In a bowl, whisk together flour, protein powder, flaxseeds, baking powder and salt. In another bowl, whisk together the eggs, mashed bananas, yogurt, milk and vanilla. Add the liquid ingredients to the flour mixture and mix until completely smooth.
3. Fill the container cups halfway with dough, put 1 teaspoon of chocolate spread into each cup, fill the remaining space with dough and sprinkle nuts on top.
4. Bake for 18-20 minutes, or until a toothpick comes out clean.

4 Delicious snack in 10 minutes - celery and chicken

An evening version of a meat snack with celery, which is incredibly useful for losing weight - for 2-4 servings. If your work takes place at home, then here's an idea for a quick - 10-minute - lunch. Provided that the chicken was baked ahead of time. We'll give you a hint - the idea for dinner is also great!

What you will need:

• Red hot sauce – 80 grams (we recommend Frank’s sauce)
• Mayonnaise, light - 2 tablespoons
• Salt (kosher preferably)
• Black pepper
• Chicken meat cooked and divided into pieces - here it is to taste and how much you want to put in the celery boats: tightly or just with a hint
• Celery - 4 stalks, cut lengthwise into pieces of 7-8 centimeters
• Blue cheese - 30 grams, crumbled
• Ranch sauce
• Green onions or chives

What to do:

1. Combine red sauce and mayonnaise in a bowl, season with salt and pepper, and add chicken pieces. Stir.
2. Divide chicken and sauce mixture among celery boats, top with ranch dressing and sprinkle with chopped green onions.

5 Healthy snack for tea

These cubes of yogurt and your favorite fruits will not only help you out during tea drinking, but will turn into a healthy snack before bed. And they are very easy to make!

What you will need:

• Yogurt without additives - 375 grams
• Whole milk - 60 grams
• Liquid honey - 2 teaspoons
• Vanilla extract - 0.5 teaspoon
• Blueberries – 60 grams
• Strawberries in halves - 60 grams
• Raspberries - 60 grams

What to do:

1. In a bowl large enough to hold the liquid ingredients, combine yogurt, milk, honey, vanilla extract and whisk until smooth. Don't overdo it with speed; bubbles and foam are not needed.
2. Distribute the berries into ice trays, one per honeycomb. If you have large containers, feel free to make a mix of several berries in each comb.
3. Pour the fruit mixture over the berries and place in the freezer for at least 5 hours. Or until the yoghurt cubes with fruit filling harden. As you can see, it’s quick to cook with your hand, but you’ll have to wait.

6 Homemade low-calorie beet hummus

Interested in healthy snacks at work? We have another option for you - beetroot hummus. It’s very simple and quick to prepare, and it’s not dangerous to eat—only 145 calories. Approximate number of servings: 5.

What you will need:

• Beets - 1 small piece
• Cooked chickpeas - 330 grams
• Garlic - 1 clove
• Tahini sauce (tahini) - 3 tablespoons
• Lemon juice - 3 tablespoons
• Water - 60−100 milliliters
• Cumin - 1.5 teaspoon
• Salt (preferably sea salt) - 0.5 teaspoon

What to do:

1. Cook the beets - steam or in boiling water until soft (about 15 minutes).
2. While the beets are cooking, chop the garlic in a food processor, add the prepared chickpeas and the remaining ingredients, including the beets, water (add gradually) and pulse until smooth. If the hummus seems too thick, add more water.

7 Tricky broccoli and cheese bread

Does your child refuse to eat broccoli? We offer you a simple solution to this problem. And after that, the “bread” recipe is especially for you - with zucchini! But first, a healthy snack for your child.

What you will need:

• Broccoli, chopped, raw - 225 grams
• Egg - 1 piece
• Cheddar cheese, grated - 180 grams (separately 90 for the dough, the remaining 90 grams as cooking)
• Parmesan - 30 grams (grate just before adding to the dish to prevent it from drying out)
• Garlic powder - ½ teaspoon
• Salt (kosher preferably)
• Ground black pepper
• Farmer's sauce (as a side dish for bread)

What to do:

1. Preheat the oven to 220 degrees, place parchment paper on a baking sheet.
2. Instead of boiling, microwave the broccoli for 1 minute. Discard the liquid before mixing it with the rest of the ingredients.
3. Place the broccoli in a large bowl, add the egg, 75 grams of cheddar, and Parmesan. Season with garlic powder, salt and pepper to taste. Spread the dough onto the parchment paper on the baking sheet into a round, thin mass.
4. Bake until golden and dry, about 20 minutes, then top with the remaining cheddar and leave in the oven for another 10 minutes until the cheese is melted and crisp.

8 Zucchini and cheese bread

An example of how it’s easy and quick to prepare something tasty and healthy. It’s a great idea to replace dinner, which was previously recommended to be given to the enemy.

What you will need:

• Zucchini - 3 medium pieces
• Eggs - 2 pieces
• Garlic - 2 cloves, minced
• Dry oregano - ½ teaspoon
• Mozzarella - 270 grams, grated (separately 90 for the dough, the remaining 180 grams as cooking)
• Parmesan - 45 grams (grate just before adding to the dish to prevent it from drying out)
• Corn starch - 40 grams
• Salt (preferably kosher)
• Ground black pepper
• Red pepper - a pinch
• Fresh parsley - 2 tablespoons (chopped just before adding)

What to do:

1. Preheat the oven to 225 degrees, place parchment paper on a baking sheet.
2. Grate the zucchini on a coarse grater and use gauze to squeeze out excess liquid from the mass so that the dough does not leak.
3. Transfer the zucchini to a large bowl, add the eggs, garlic, oregano, 90 grams of mozzarella, Parmesan, cornstarch and season with salt and black pepper (don't touch the red pepper yet). Mix thoroughly.
4 )