I often get asked, “What are some healthy snacks that I could have in the evening?” Below are 5 different ideas for you, but I want to also give you a little insight into evening snacking. Last year I did quite a bit of research on our circadian rhythms, and how important it is for those rhythms to function optimally for better health. When we eat in the evening, right before bed, we can disrupt the circadian clock, as now the body goes into digestion mode, when it really should be getting ready for sleep. Here is a quote from Dr. Satchin Panda that explains what happens inside the body when we indulge in those evening munchies!
Melatonin release increases in the evening in response to low light and circadian rhythms to promote sleepiness. But it also binds to receptors in the gut that signal the pancreas to reduce insulin production. Eating late at night when insulin levels are naturally low can have negative effects on human health. Time-restricted eating, however, limits the daytime window during which a person eats to take advantage of the time when metabolism is optimized, improving health and even promoting weight loss.
Hey, I’m all for healthy snacking, but for optimal health, try to keep those snacks to the daytime, or at least 2-3 hours before lights out!
SNACK ATTACK
- Chocolate Mocha Chia Parfait. This is one of my favorite snacks of all time. I kid you not. I’ve heard this question asked before, “If you had to pick one food to eat for the rest of time, what would you choose?” This. I would choose this. The Greek yogurt and chia seeds pack a protein punch. Plus, chia seeds have incredible fiber content, which promotes good gut health.
2. Lemon Coconut Protein Bars. I’m a chocolate girl, through and through, but the sweet tang of lemon in these bars make them a favorite for me! Now, even though there are dates in this recipe (which can spike glucose levels), the addition of the protein powder and the healthy fat (coconut flour, almond flour and almond butter) will prevent glucose from spiking. The healthy fat will help keep you satisfied.
3. Banana Chocolate Chip Muffins (No Sugar Added). Don’t you love having your standard, go-to snacks available in the freezer? These freeze brilliantly, and make good use of your plethora of bananas sitting on the counter! I blend the whole kit and caboodle in my Ninja and pour into a muffin tin. This recipe couldn’t be simpler, and they turn out fluffy and tender, every time!
4. Copycat Starbuck’s Sous Vide Bacon and Cheese Egg Bites. I fell in love with these many years ago when I tried them for the first time during one of my daughter’s dance competitions in another city. My friend, a dietician and I went out to grab coffee’s and some breakfast for the girls. While we were waiting to order, we saw the new sous vide egg bites behind the glass case. Wow, finally something healthy! The dietician concurred. I quickly looked up the ingredients online, and came up with my homemade version. These are fabulous, protein dense and filling! I would eat these hot or cold, they are that good.
5. Pumpkin Spice Energy Balls. I thought I would throw this one in, since the energy balls are such a great one bite treat! Plus, it’s fall/winter and I always have a can of pumpkin in the pantry so it make whipping these up pretty simple.
What’s your favorite healthy snack? Are you more of a sweet or savory snacker? For more recipes like this, be sure to order our new cookbook, People Like Us Make Food Like This! These are all tried and true recipes, and of course family approved.
