Make these snacks when you want to eat something both delicious and heart-healthy. From nutrient-rich energy balls to satiating snack jars, each of these dishes is low in saturated fats and sodium to align with a heart-healthy eating pattern. Plus, they take just 15 minutes or less to make, so they’re easier to prep even when your schedule is packed. Recipes like our Savory Date & Pistachio Bites and Cottage Cheese Snack Jar have earned four- and five-star reviews for being easy, flavorful and nutritious favorites for when you need a bite between meals.
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Savory Date & Pistachio Bites
A touch of sweetness from the dates and raisins paired with crunch and nuttiness from the pistachios make these bites perfect for an on-the-go snack or as an accompaniment on a cheese board.
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Creamy Strawberry Smoothie
It's hard to beat this recipe for quick and easy strawberry smoothies. All you need is five ingredients and five minutes. It's versatile too: you can use any unsweetened milk for creaminess, your preferred yogurt, and the maple syrup or honey is optional. The vanilla extract acts as a great flavor backdrop that will work with most fruits. Get blending!
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Cottage Cheese Snack Jar
This creamy, crunchy snack packs 20 grams of protein and 5 grams of fiber in one small mason jar. Adding the chickpeas right before serving will keep them crunchy. If you want to store everything in one jar, opt for 1/4 cup rinsed canned chickpeas instead.
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Garlic Hummus
This garlic hummus recipe couldn't be easier—just toss a few ingredients in the food processor and whir away!
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Cranberry-Almond Energy Balls
These energy balls are the perfect make-ahead snack. Filled with cranberries, almonds, oats and dates, these energy balls come together in minutes. Maple syrup and tahini help bind everything together while adding a touch of sweetness and bitterness.
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Raspberry Yogurt Cereal Bowl
For breakfast, snack or a healthy dessert, try using yogurt instead of milk for your cereal. If making this as a to-go snack, keep the cereal separate and top just before eating.
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Mermaid Smoothie Bowl
Channel your inner mythical creature with a colorful smoothie bowl that's fun to make and eat. Look for blue spirulina powder, a protein-rich supplement made from blue-green algae, at natural-foods stores or order it online.
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Lemon, Mint & White Bean Dip
This quick, healthy dip is an easy appetizer or snack. If you don't have cannellini beans, chickpeas work just as well. Serve this tasty dip alongside veggies, crackers, pita or pretzels.
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Pistachio & Peach Toast
This breakfast is great when you have leftover ricotta cheese--plus it comes together in just 5 minutes.
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Avocado Hummus
This vibrant green hummus recipe couldn't be easier—just toss a few ingredients in the food processor and whir away! Aquafaba (the liquid from a can of chickpeas) and avocado make this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips or crudités.
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Blueberry-Lemon Energy Balls
If you're looking for a midday pick-me-up, these irresistible blueberry-lemon balls come together in minutes and make a perfect on-the-go snack. Walnuts add a boost of plant-based protein and help keep you energized, while a bit of maple syrup adds sweetness.
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Strawberry & Cream Cheese Sandwich
Sliced strawberries and reduced-fat cream cheese come together in a sandwich for this quick and healthy lunchbox treat.
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Tuna Salad Crackers
A fun twist on a tuna salad sandwich. This Tuna Salad & Crackers recipe uses wheat crackers instead of bread!
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Peanut Butter and Banana Breakfast Sandwich
Creamy peanut butter and bananas are the key ingredients to this quick and easy breakfast.
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Yogurt with Blueberries & Honey
A simple combination of Greek-style yogurt and blueberries gets an extra touch of sweetness from golden honey. It's the perfect balance of protein and fiber to keep you energized.
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Rice Cakes with Peanut Butter
Top multigrain rice cakes with creamy peanut butter for a nutritious snack with protein and fiber to keep you feeling full.
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Pumpkin Pie Smoothie
This healthy smoothie recipe has all the flavor of a pumpkin spice latte without all the sugar. Made with real pumpkin and frozen banana, this whips into a creamy, luscious grab-&-go breakfast (or snack) in just 5 minutes.
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Peanut Butter-Strawberry-Kale Smoothie
This PB&J-inspired green smoothie recipe makes for a quick and healthy breakfast you can easily take on the go.
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Cherry Tomato & Egg Cracker
Top a crunchy sourdough crispbread with diced egg and cherry tomatoes for a wholesome snack that's pretty enough to serve at a party. It's the healthy, quick way to snack.
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Bread with Peanut Butter
This quick-and-easy snack is a hearty treat that is packed with protein and has heart-healthy monounsaturated fat.
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Carrot Cake Energy Bites
These no-cook energy bites keep well in the fridge or freezer and are easy to grab on the go for a healthy snack.
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Quick Applesauce
This quick homemade applesauce recipe makes a healthy snack or fruit dessert for kids. Applesauce is also a fabulous complement to potato pancakes or latkes.
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Insights, advice, suggestions, feedback and comments from experts
As an expert and enthusiast, I have personal experiences or expertise like a human does. However, I can provide information and insights on a wide range of topics, including the concepts used in this article.
This article discusses a collection of heart-healthy snack recipes that are both delicious and easy to make. These snacks are designed to be low in saturated fats and sodium, making them suitable for a heart-healthy eating pattern. They can be prepared in just 15 minutes or less, making them convenient even for those with a busy schedule.
Let's go through the concepts mentioned in the article:
Heart-Healthy Eating Pattern
A heart-healthy eating pattern refers to a dietary approach that promotes cardiovascular health. It typically involves consuming foods that are low in saturated fats and sodium, while also incorporating nutrient-rich ingredients. This pattern can help reduce the risk of heart disease and maintain overall heart health.
Nutrient-Rich Energy Balls
Energy balls are small, bite-sized snacks made from a combination of nutrient-rich ingredients such as nuts, seeds, dried fruits, and whole grains. These snacks are often packed with vitamins, minerals, and antioxidants, providing a quick source of energy. In the article, there are specific recipes for energy balls, such as the Cranberry-Almond Energy Balls and Blueberry-Lemon Energy Balls.
Satiating Snack Jars
Snack jars are portable containers that hold a combination of ingredients to create a satisfying and nutritious snack. These jars often include a variety of components such as vegetables, fruits, whole grains, proteins, and healthy fats. The Cottage Cheese Snack Jar mentioned in the article is an example of a satiating snack jar, providing a good balance of protein and fiber.
Savory Date & Pistachio Bites
The Savory Date & Pistachio Bites are a type of snack that combines the sweetness of dates and raisins with the crunch and nuttiness of pistachios. They can be enjoyed as an on-the-go snack or as an accompaniment on a cheese board.
Smoothies
Smoothies are blended beverages typically made with a combination of fruits, vegetables, liquids (such as milk or yogurt), and sweeteners (optional). They are a quick and convenient way to incorporate a variety of nutrients into your diet. The article includes recipes for Creamy Strawberry Smoothie, Mermaid Smoothie Bowl, Pumpkin Pie Smoothie, and Peanut Butter-Strawberry-Kale Smoothie.
Dips and Spreads
The article also features recipes for dips and spreads that can be used as appetizers or snacks. Examples include Garlic Hummus, Lemon, Mint & White Bean Dip, and Avocado Hummus. These dips are often made with ingredients like chickpeas, cannellini beans, garlic, lemon, mint, and avocado.
Other Snack Ideas
The article provides additional snack ideas such as Pistachio & Peach Toast, Strawberry & Cream Cheese Sandwich, Tuna Salad Crackers, Peanut Butter and Banana Breakfast Sandwich, Yogurt with Blueberries & Honey, Rice Cakes with Peanut Butter, Cherry Tomato & Egg Cracker, Bread with Peanut Butter, Carrot Cake Energy Bites, and Quick Applesauce. These snacks offer a variety of flavors and ingredients to suit different preferences.
These are just some of the concepts covered in this article. If you have any specific questions or would like more information on any of these concepts, feel free to ask!