Snap Fitness Health & Fitness Blog

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Healthy On-The-Go Snacks

By: Snap Fitness

Summer is officially over, which means your daily routine is likely getting more packed with activities. We all feel it — no matter if it’s work, school, or family, the back-to-school season makes like a little more hectic. Like everything, it takes time to adjust to a new routine and different priorities, but your health should always be near the top of that list!


A busy lifestyle is no reason to compromise your nutrition or worse, skip out on meals entirely. A balanced diet is crucial for having energy to get through not just your workout, but your entire day. The vending machine candy and chips may be convenient, but they are not doing you any favors health-wise!


Below are four great snack options to enjoy on the go:


Hard-Boiled Eggs: A great source of protein and loaded with nutrients! You can either make them yourself or buy pre-made hard-boiled eggs at your local grocery store.


Deli Roll-Up: Make your own mini-wraps without the tortilla! Roll up a slice of your favorite deli meat and a slice of cheese. Make a couple to put in a plastic bag to enjoy throughout the day!


Yogurt: If you have a sweet tooth, this option is for you! With lots of flavors, yogurt is a healthy option that contains key nutrients like calcium, vitamin B-2, potassium, and magnesium. Bonus points if you grab for a plain Greek yogurt.


Grape and Cheese Kebobs: Another fun homemade treat! All you need is grapes and mini cheese blocks. Take a toothpick and slide grapes and cheese on. Pack a baggy of these for your car!


What’s your favorite on-the-go snack? Share it with us on our Facebook page!

Paleo Blackberry Bars

By: Snap Fitness

In the middle of summer, markets are bursting with fresh produce, best of all – colorful blackberries! These bars are grain-free (thanks to a tasty substitution of coconut flour and almonds!) and they’re brimming with blackberries, which are loaded with antioxidants and vitamins. Prepare these delicious, fruity bars each weekend for a healthy weekday breakfast on-the-go!





1/4 cup honey

1/2 cup coconut oil at room temperature

Pinch of salt

1 cup coconut flour


Blackberry Filling

12 ounces blackberries

2 tablespoons honey

2 teaspoons lemon juice


Crumble Topping

½ cup almonds, processed into a meal
2 tablespoons shredded coconut





  1. Preheat oven to 350° F and grease an 8 x 8 inch pan with coconut oil.
  2. In a large bowl, beat together honey, coconut oil, and pinch of salt until well-combined.
  3. Add the coconut flour and mix until dough forms.
  4. Press the dough into the prepared pan and bake until golden brown, about eight minutes. Remove from the oven and let cool for 30 minutes.
  5. Reduce the oven to 325° F.
  6. Place the blackberry filling ingredients into a food processor or blender and pulse until the filling is slightly chunky, about 20 seconds.
  7. Pour the filling over the baked crust and use a spatula to spread evenly.
  8. Mix together the almond meal and shredded coconut in a small bowl and sprinkle evenly on top of the filling.
  9. Bake the bars for another 15 minutes, until topping is slightly brown and filling is set. Let cool completely then cover and refrigerate for at least six hours. (This is very important! If you do not let the bars cool, the crust will be too soft and they will fall apart.)


*Baker’s tip: Use a 9 x 9 inch pan for a thinner crust.



7 Ways to Eat Chia Seeds

By: Snap Fitness

Chia seeds help prevent heart disease, maintain bone strength, and curb joint pain. These benefits come from the fiber, calcium, antioxidants, and omega 3’s that are packed into these tiny seeds.  Because chia seeds are virtually flavorless, you can sprinkle them onto any dish. Here are some great examples on how to add chia seeds into your everyday foods!


Add it to a yogurt parfait:

Chia seeds add a great crunch to your parfait!


Blend into any smoothie:

Chia seeds are a healthy way to add a little extra nutrition and fiber to your smoothie. If you let the seeds sit for a couple of minutes in your smoothie, it will help thicken it, too!


Top your cereal:

A sprinkle of chia seeds is barely noticeable on a bowl of cereal.


Use to make homemade jam:

Ditch the pectin and use chia seeds to thicken your homemade jam!


Mix into muffins:

Get a little extra fiber in your muffins by mixing two tablespoons of chia seeds into your batter.


Stir some into water:

There is no easier way to eat chia seeds than adding them to water. Plus, most of us could use a little extra water!


Make Chia Pudding:

Combine ¼ cup of chia seeds with one cup of your favorite milk and a drizzle of honey. Refrigerate overnight and top with fresh fruit and nuts!

Nut Butter Showdown

By: Snap Fitness

Nut butters are a popular protein alternative to meat and often used to thicken shakes and smoothies. Although there are many variations of nut butters, not all are created equal. When selecting a nut butter you want to look for zero trans fats and as few saturated fats as possible. Check out these four popular nut butter choices and learn what types are best for your nutritional needs!


Sunflower Butter:

This nut butter has the highest amount of fiber, seven grams of protein and a plethora of minerals. Sunflower butter is a well-balanced nut butter. It’s even the lowest in saturated fat– a huge bonus compared to other nut butters!


Almond Butter:

This option has the highest density of minerals per serving and low sodium, making almond butter a very good choice!


Peanut Butter:

Regular peanut butters tend to have added sugars and hydrogenated oils. This gives it the iconic creamy taste and smooth mouth feel. Unfortunately, these characteristics make peanut butter not the healthiest choice.


Cashew Butter:

Cashew butter has the lowest amount of protein and minerals compared to the other nut butters. Although it tastes great, it isn’t the most nutritious selection.  

Buffalo Cauliflower Bites with Avocado Blue Cheese Dressing

By: Snap Fitness

One of America’s favorite tailgating snacks has taken new, healthier form. This recipe is an alternative to classic chicken wings - still satisfying and hot! Try these guilt-free cauliflower bites as an appetizer or a side dish at your next gathering.


Servings: 4

Prep time: 5 minutes

Cook time: 15-20 minutes

Fridge time: Overnight for the dressing


Buffalo Cauliflower Ingredients

1 head of cauliflower, cut into bite-sized pieces

1 tbls. olive oil

1/2  tbls. garlic powder

1 tsp. salt

1 tsp. pepper

2/3 cup of your favorite hot sauce

1 tbls. coconut oil (melted)



  1. Preheat oven to 450 degrees.
  2. Gently toss cauliflower with olive oil, salt, pepper, and garlic powder.
  3. Spread the cauliflower in a single layer on a sheet pan.
  4. Cook for 10-12 minutes.
  5. Mix hot sauce and coconut oil together and gently toss the partially-cooked cauliflower in the mix. 
  6. Return the cauliflower to the baking sheet and continue cooking for five to seven minutes.
  7. Serve immediately with Avocado Blue Cheese Dressing and celery sticks.  


Dressing Ingredients

8 oz. Greek plain low-fat yogurt

1 avocado

1 tsp. onion power

1 tsp. garlic powder

1 tsp. Worcestershire sauce

1 tbls. red wine vinegar

2 tbls. buttermilk

2 tbls. lemon (juice)

6 oz. blue cheese (crumbled)

Cayenne (dash)





  1. Blend yogurt and avocado until smooth.
  2. Mix in the remaining ingredients and refrigerate overnight.
  3. Refrigerated dressing will keep for up to one week.



Buffalo Cauliflower Bites

Calories per serving: 112



Calories per 2 oz. serving: 171


Four Healthy Pre-Workout Snacks

By: Snap Fitness

Part of having a good workout comes before you even step foot in the gym. Your body needs energy to perform well during your sweat session and nutrients to help your muscles recover after. Skipping meals is a no-no, but it might be hard to know what to eat depending on the time of day you work out.


Don’t worry, we’ve got you covered! The following four snacks are perfect for any time of day and will provide you with sufficient energy to power through your training. Enjoy any of these options an hour before your workout!


Bananas: One of the world’s healthiest foods! They are rich in fast-acting carbohydrates, which serve as fuel for your workout. Bananas are an excellent source of potassium, fiber, and b-vitamins – all great for lowering blood pressure, stabilizing blood sugar, and aid digestion.


Oats: A ½ cup of cooked steel-cut oats is 150 calories, 5 grams of protein, 27 grams of carbs, 2 grams of fat, and 4 grams of fiber. This snack provides a steady release of carbohydrates into your muscles, therefore a steady energy supply throughout your workout. Add some protein powder to your portion for an added kick!


Dried fruit: Need a quick energy boost? Simple carbs will give you that instant boost you need. Dried cranberries, pineapple, and bananas are our favorites. All you need is ¼ of a cup or a handful before your workout.


Greek yogurt: Yogurt is a solid option that’s light on your stomach but gives you the energy you need. One serving contains almost double the protein as normal yogurt but about half as much raw sugar as regular yogurt. We call that a win-win! You can also add your dried fruit to your yogurt for a pre-workout parfait.

Carrot Cake Protein Bites

By: Snap Fitness

A single serving of carrot cake with cream cheese frosting is not only loaded with sugar but can contain more than 800 calories. We’ve got a much healthier option with all-natural ingredients that will curb your sweet tooth cravings while giving you a healthy dose of protein!


Servings: 12

Prep time: 10 Minutes

Fridge time: 30 Minutes



1 cup raw cashews

1 cup rolled oats

½ cup plums

½ cup dried apricots

½ cup unsweetened pineapple puree

¼ cup vanilla protein powder

¼ teaspoon salt

1 tsp. cinnamon

½ tsp. nutmeg

¼ tsp. ground cloves

2 medium carrots, finely grated

½ cup nuts finely chopped (pecans, walnuts, almonds, or a mix)

½ cup raisins

1 cup unsweetened coconut, finely shredded



Pulse cashews, oats, plums, apricots, pineapple, protein powder, and spices in a food processor for 1-2 minutes until a sticky dough forms.


In a medium bowl, mix the dough, carrots, nuts, and raisins together. Place the coconut shreds in a shallow bowl. Roll dough into balls (slightly wet palms work best), roll each ball in the coconut, and place on a sheet pan.


Refrigerate for at least 30 minutes to set and store in an airtight container in the fridge.


Peanut Butter & Jelly Smoothie

By: Snap Fitness

Celebrate National Peanut Butter and Jelly day with this tasty treat. A lunchtime favorite, the PB&J can easily be whipped into a smoothie - perfect for breakfast or a post-workout snack!




1 cup berry-flavored Greek yogurt

1 scoop vanilla or berry protein powder

1 cup fresh or frozen berries

1 ½ Tbsp smooth nut butter (Try peanut, almond or cashew butter!)

¾ cup skim or almond milk

3-4 ice cubes




Combine all ingredients in a blender until smooth.

No-Bake Energy Bars

By: Snap Fitness

Energy bars are a convenient, on-the-go snack to toss in your gym bag. Store-bought bars can be pricey and full of added sugar or other not-so-desirable ingredients. Instead, fuel your fitness routine with this great-tasting homemade energy bar recipe. They are perfect for your pre or post-workout routine. Keep them refrigerated in an airtight container for up to one week or freeze your homemade creations for later.



2 ½ cups granola

1 cup cooked quinoa, cooled – option to use almond milk instead of water.

1 cup chopped raw almonds

½ cup chopped dates or prunes

½ cup ground flaxseed

¼ teaspoon salt

1/3 cup honey

¼ cup melted coconut oil

¼ cup nut butter or almond butter

1 teaspoon vanilla extract

¾ cup mini dark chocolate chips




1.  Combine granola, quinoa, almonds, dates, flaxseed, and salt in a large bowl. Gently mix in dark chocolate chips with a rubber spatula.

2. Combine honey, coconut oil, nut butter, and vanilla in a small bowl. Microwave for 45 seconds. Cool slightly.

3. Pour honey mixture over the dry ingredients. Mix until moistened. If the mixture seems dry, add additional honey, one tablespoon at a time.

4. Line a 9x9 dish with parchment paper and firmly press the mixture evenly into the pan as tightly as possible. Refrigerate for at least an hour. When firm, flip the dish onto a cutting board. Cut into desired size bars or bites.

5. Enjoy immediately or save for later!


Servings: 12

Prep time: 10 Minutes

Fridge time: 1 Hour



10 Ways to Make Your Groceries Last Longer

By: Snap Fitness

Eating healthy means eating lots of fresh produce. Sadly fresh veggies and fruit don’t stay fresh for very long. Here are some easy tricks to give your groceries some extra shelf life.


1. Store delicate herbs like flowers.

Put them in a jar with water, cover them with plastic, secure it with a rubberband, and refrigerate. This keeps delicate herbs like parsley, basil, cilantro, and chives fresh the longest.


2. Use a vinegar solution to make your berries last longer.

Mix together one part vinegar (white or apple cider) and ten parts water. Soak the berries in the mixture, drain, rinse, and put them in the fridge. The solution is diluted enough that you won’t taste the vinegar. Raspberries will last a week or more, and strawberries almost two weeks without getting moldy and soft.


3. One rotten apple can spoil the bunch.

It’s not just an old wives’ tale. When apples begin to decay, they emit ethelyne gas. If the rotting apple is mixed in with the good, the good apples start to absorb the gas and rot.


4. Don’t store onions with potatoes.

They spoil faster together. Instead store separate in a cool dry place with good air circulation, onions will last 2-3 months.


5. Store potatoes with apples.

The ethelyne gas produced by apples prevents potatoes from sprouting.


6. Put onions in pantyhose, and tie knots between each onion.

Onions stored in pantyhose will last as long as 8 months.


7. Wrap the crown of a bunch of bananas with plastic wrap.

They’ll keep for 3-5 days longer than usual. Bananas also produce more ethelyne gas than any other fruit, so keep them isolated on the counter.


8. Wrap celery, broccoli, and lettuce in tin foil before storing in the fridge.

It’ll stay crisp for 4 weeks or more.


9. Mason jars are your friend.

Produce will keep a few days longer if stored in a jar. Mason jars also provide a healthier and longer-lasting alternative to plastic tupperware, which deteriorates and stains easily. 


10. Clean your fridge.

Once something goes bad in your fridge or cupboards, it leaves behind mold that's ready to eat up your new food. Disinfect the fridge, it’ll make everything last longer.


What's your favorite trick that helps your groceries last longer? Share with us on Facebook, Twitter, or Instagram!

Posts 1 - 10 of 33