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Tasty healthy snacks for evening cravings

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For many people, the evenings can be the hardest time to not give into those snack cravings. If you’re wondering what to eat at night when you’re hungry, here are some of my favourite healthy snacks that are satisfying. Whether you’re dieting or not, I’m sure you’ll find at least one suitable snack on this list. The options in this article are all healthy and aren’t high in calories.

Foods to avoid late at night

Some foods induce sleep, but others keep people up tossing and turning. The following foods should be avoided after 8pm:

  1. Fatty foods: Fatty foods (such as chicken wings) take a long time to digest, and can cause significant gastrointestinal distress in some people.
  2. Super-spicy foods: Like fatty foods, spicy foods can cause discomfort in the tummy. Those prone to acid reflux may find snacking on spicy foods counterproductive to counting sheep.
  3. Complex grains: Complex carbs such as those in multigrain bread take a while to digest. They provide valuable fibre that keeps people feeling fuller for longer, so save the grainy toast for breakfast.
  4. Sugary snacks: Sugar-added snacks cause blood sugar to spike, which can make sleeping seem elusive. Although blood sugar from these foods processes quickly, the resulting crash can result in waking with hunger pangs.
Healthy evening snacks for those counting calories

Here are some low-calorie snack options for people who are watching their weight:

  1. Apples and nut butter: Nut butter (almond butter is a must-try) helps ease people into slumber, as do apples. Nut butter can be high in calories, but just a spoonful in moderation provides the body with protein. Try to find organic, 100% natural nut butter.
  2. Greek yoghurt: Greek yoghurt contains dairy with a powerful punch of probiotics. Probiotics help to balance stomach bacteria which reduces indigestion. So snacking on this with some berries prior to bedtime can prevent abdominal woes from waking you up.
  3. Seeds: Pumpkin seeds and sunflower seeds contain fat, but in the hearty-healthy, omega-3 variety. Because of the high vitamin E content, eating seeds before bed can help neurons heal during rest. Simply toss in olive oil and bake for a few minutes in the oven, then sprinkle with a small pinch of salt.
  4. Slightly salted popcorn: Popcorn is high in fibre, so enjoying some before bedtime is a recommended snack. Air-popped popcorn contains few calories and is tasty with a sprinkle of salt.
  5. Edamame: Edamame beans make the perfect evening snack – roasted edamame contains few calories and tastes delicious.
Healthy evening snacks for those maintaining weight

These super healthy snack options will satisfy even the most demanding of appetites:

  1. Cottage cheese: Although it’s long considered a diet food, full-fat cottage cheese has quite a few calories. Choose the low fat version to consume less calories.
  2. Carrot chips: Drizzle carrot sticks with olive oil and dust lightly with salt. Bake them in the oven, then add some parmesan or mozzarella cheese to create a healthy twist on cheesy fries.
  3. Dried fruit and nut blends: If making your own mix, raisins and dried cranberries pair well with almonds and walnut pieces.
  4. Cheese and fruit: Cheese is high in calories, but tastes delightful in little amounts with grapes and apple slices.
Best evening snacks for vegans

Those who prefer to pass on animal products might still crave late-night snacks sometimes, so here are some vegan favourites:

  1. Hummus and veggies: Hummus is so easy to make at home. Simply dip in some pepper slices, cucumber or cauliflower florets.
  2. Rice cakes with guacamole: Rice cakes contain just 35 calories each, and avocado-rich guacamole provides omega-3s and vitamin E. Enjoy this treat any time of day.
  3. Salsa and tortilla chips: Salsa is incredibly low in calories and is delicious with tortilla chips, most of which contain no animal products.
  4. Frozen grapes: Frozen grapes take a little prep time, but they taste like mini ice pops! They also add an interesting flavour to smoothies when used instead of ice.

Everyone craves the occasional late-night snack. But by selecting a healthy one, people can enjoy a good nosh any time of the day or night.

Till next time,

Shoela

‘Tis the season to eat asparagus

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Asparagus is the hero of vegetables, especially at this time of year. The season of these green stalks is brief, lasting from just late April to early June, but the quality is exceptional.

It’s native to Europe and Western Asia, although hardly noticed in England until the mid-1500s. Now we use it in a variety of ways – with pasta or rice dishes, with meat-and-two-veg meals, or for brunch with eggs. It’s incredibly versatile.

What are the health benefits of asparagus?

Asparagus not only tastes delicious, but it is incredibly good for your health:

  • Asparagus contains vitamin K, essential for healthy blood clotting
  • It is rich in vitamin C, which boosts your immune system
  • Eating asparagus can help reduce bloating and promotes healthy bacteria in the large intestine

Asparagus can even help to cure hangovers! It’s mildly diuretic, helping to detoxify the body. Need I say more?

How to cook asparagus

Boil it, steam it, grill it, roast it… This vegetable is incredibly versatile. But here are a few of my favourite ways to cook and serve it.

Grill

Dry your asparagus with kitchen towel to prevent any residual water from steaming the asparagus when grilling. Drizzle with olive oil and add a pinch of salt and pepper, then toss until well coated. Lay the spears on a medium-high heated grill. Cook for a couple of minutes, then turn and repeat once or twice more – until the asparagus is tender and slightly charred.

Add your grilled asparagus to grain bowls and salads, or serve with eggs topped with hollandaise sauce. You could also chop it up and add to scrambled eggs.

Roast

Preheat your oven to 200°C. Once again, dry your asparagus and toss in oil, salt and pepper. Spread the asparagus on a baking tray and roast, opening the oven to roll around once or twice. It should take around 15-20 minutes until you see them become golden and tender.

Roasted asparagus is great in pasta dishes or as a side for a main meal. On top of pizza would also be lovely.

Simmer

Fill a pot with water, and a large bowl with iced water. Bring the pot of water to the boil over high heat, and add the asparagus to cook for 2-3 minutes. Use tongs to immediately transfer the asparagus into the bowl of ice water. This will stop the asparagus from continuing to cook. After a few moments, remove from the water and serve.

Simmered asparagus can be placed into soups or stews. It also makes delicious pesto – simply replace the basil or greens with the asparagus. Yum.

Till next time,

Shoela