Healthy Workday Snacks

Energy Bites

Makes 12 servings
Prep time: 10 minutes

Cocoa-Almond

• 1 cup soft dates
• 1/4 cup rolled oats
• 3 tbs. almond butter
• 1/2 tsp. vanilla extract
• 1 tbs. cocoa powder, plus 2 tbs. for coating

Matcha

• 1 cup soft dates
• 1/4 cup rolled oats
• 3 tbs. tahini
• 2 tsp. matcha powder
• 1 tbs. sesame seeds, plus 2 tbs. for coating

Coconut-Lime

• 1/2 cup soft dates
• 1/2 cup dried pineapple, coarsely chopped
• 3 tbs. almond butter
• 1 tbs. fresh lime juice
• 2 tsp. fresh lime zest
• 1/4 cup coconut flakes, plus 2 tbs. for coating

Place all the ingredients for your chosen flavor (minus the coating) in a powerful blender or food processor. Blend, scraping down the sides frequently until the mixture forms a coarse purée.

Spread coating on a large plate. Scoop out level tablespoons of the mixture, then roll into 1-inch balls and place on the plate. Roll the balls in the coating until well covered, then place in an airtight container and refrigerate for up to a month.

Why Dates?
This dried fruit adds a hint of sweetness while also being high in polyphenols, which means it delivers a dose of anti­oxidants. A concentrated source of pre- or postworkout energy, a 3.5-ounce serving (about four large Medjool dates) also contains nearly 7 grams of fiber and about 2.5 grams of protein.

Go Nuts
High in fiber and healthy fats, nuts are a satisfying snack choice. They also boast some serious health-enhancing benefits. Studies have shown that eating about 1 ounce of nuts daily can reduce the risk of heart disease by some 30 percent.

Hummus, Three Ways

Makes 3 cups
Prep time: 10 minutes

Beet

• 1 cup steamed, mashed beets
• 1/2 cup tahini
• 1 14–oz. can chickpeas
• 3 tbs. fresh lemon juice
• 2 cloves garlic, minced
• 1 tsp. paprika
• 1/2 tsp. salt

Sweet Potato

• 1 cup baked, mashed sweet potatoes
• 1 cup walnuts, chopped
• 1 14–oz. can chickpeas
• 1/4 cup fresh lemon juice
• 1/4 cup orange juice
• 2 cloves garlic, minced
• 3/4 tsp. salt

White Bean and Almond

• 1/2 cup oil-packed sun-dried tomatoes, drained
• 1/2 cup almonds, chopped
• 1 14–oz. can white beans
• 1/4 cup fresh lemon juice
• 2 cloves garlic, minced
• 1/2 tsp. salt

Place all ingredients for your chosen flavor in a powerful blender or food processor. Blend until smooth, scraping down the sides as needed. Serve with pita, whole-grain or nut-based crackers, or sliced vegetables. Keep leftovers in an airtight container in the refrigerator for up to four days.

Trail Mix Variations

Makes about 3 cups
Prep time: 10 minutes

Curry

Base:

• 1 cup raw cashews
• 1 cup raw pumpkin seeds

Coating:

• 1 tbs. coconut oil
• 1 tsp. turmeric
• 1 tsp. cinnamon
• 1 tsp. cumin
• 1 tsp. freshly ground black pepper

Mix-ins:

• 1/2 cup dried apricots

Tamari-Almond

Base:

• 1 cup whole almonds
• 1/2 cup walnut halves

Coating:

• 2 tsp. toasted sesame oil
• 1 tsp. tamari or soy sauce
• 2 tsp. honey
• 1/8 tsp. cayenne

Mix-ins:

• 1/2 cup wasabi peas
• 1/2 cup goji berries
• 1/2 cup dried cherry halves
• 1/2 cup raisins

Nut Butter and Chocolate

Base:

• 1 cup roasted, unsalted peanuts
• 1 cup coconut flakes
• 1/4 cup cacao nibs

Coating:

• 1 tbs. avocado oil
• 1 tbs. creamy nut butter
• 1 tbs. honey
• 1 tsp. cinnamon

Mix-ins:

• 1/2 cup raisins

Mix base ingredients in a medium bowl. In a medium sauté pan, warm oil for coating over medium heat, then add remaining coating ingredients and stir until mixture just starts to bubble. Add base ingredients and stir well to coat. Cook over medium-low heat for about two minutes, then add mix-ins and stir to combine. Remove from heat and transfer mixture to a bowl to cool, then store in an airtight container at room temperature for up to a week, or in the refrigerator for up to two weeks.

Breakfast Egg Muffins

Makes six servings
Prep time: 45 minutes

• 5 large eggs
• 1/2 tsp. salt
• 1/2 cup plain Greek yogurt or 4 oz. lox, chopped
• 1 tbs. extra-virgin olive oil
• 1 1/4 cup Roma tomatoes, chopped (about 2 medium)
• 1 cup kale, chopped
• 1 tbs. fresh thyme or rosemary, or 1 tsp. dried

Preheat oven to 350 degrees F. Line a 6-cup muffin pan with paper liners, or grease with plenty of olive oil.

Whisk the eggs and salt in a medium bowl. If using yogurt, whisk into the eggs until smooth. If using lox, fold into the eggs until combined.

Heat olive oil in a small sauté pan over medium-high heat. Add the tomatoes, kale, and herbs, then stir to combine. Cook, stirring frequently, until the vegetables are soft and shrunken and the pan is nearly dry, about three minutes. Remove from heat and let cool to room temperature, then fold into the egg mixture.

Divide mixture among prepared muffin cups and bake for 25 minutes, until the tops are puffed and browned.

To store, cool completely and transfer to an airtight container. Refrigerate for up to four days, or freeze in an airtight container or freezer bag for up to a month.

Our Nutrition Philosophy
We believe in focusing on eating high-quality, whole foods — an array of vegetables, fruits, legumes, meats, fish, eggs, whole-­kernel grains, and healthy fats and oils — for meeting daily nutritional needs. We recommend choosing organic, local, and unprocessed food as often as you can, and aiming for grassfed or grass-finished meats, free-range poultry, and wild-caught or sustainably farmed fish. We also favor full-fat dairy, with its more naturally bioavailable nutrients. We advocate for quality over quantity and trusting your body to guide your food choices. — The Editors

This originally appeared as "Snack Smart" in the March 2019 print issue of Experience Life.