Kayla Moniz, INHC

New York, NY       bloginbloom@gmail.com       kaylajules_

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My Current Fave Healthy Snacks


Raise your hand if you love a good snack!!! *Raises both hands…and both legs.


Just to put everything on the table, I think the talk out there about how snacking makes you fat and unhealthy is not only untrue but just really outdated. Thankfully, new studies are showing that healthy snacking can be very nourishing and healing to our bodies. Snacks that are made up of whole foods and quality ingredients can be really awesome additions to our daily nutrition. Keeping in mind that our health is unique to us, here are some of my current favorites!


  • Nut butter & a crunch I take a big ‘ol dollop of nut butter (usually almond) and use it as a dip with cinnamon-sprinkled apple slices or rice cakes. The cinnamon is not only for flavor, but also anti-inflammatory and blood sugar balancing properties! Sometimes with the rice cakes, I’ll add a drizzle of raw, local honey on top for some sweetness. Make sure that when you buy nut butter, that it has no added oils or sugar. I always try to find one with almonds as the only ingredient.


  • Fruit and nut mix (trail mix) I love this one. It’s so satiating and easy to take on the go! I almost always have a little container of this in my bag. Life in NYC can get pretty unpredictable, so I just like to be prepared in case I’m out and about getting HANGRY. My favorite combo has cashews, macadamia nuts, shredded coconut, and raisins. Nuts are full of healthy fats and essential nutrients. Cashews are an awesome source of magnesium, gals! Magnesium helps our cycle, muscle recovery, and sleep. I like to buy my nuts in the bulk section at the health food store. I use coconut shreds for their abundant nutritional value, but I really just love the taste, and raisins add a delicious sweetness that satisfy my sweet tooth.


  • Egg or Tuna salad wrap with a healthy mayo swap This snack is more like a small meal if you make two tortillas (I always make two…duh). Anyway, so for this, all you need is either hard-boiled eggs, canned tuna, or if your vegan you can take a can of chickpeas (drain and rinse very well) and mash it up with some lemon! Then I make my healthy mayo swap which consists of 1/2 an avocado, a few spoonfuls of stone ground mustard (I LOVE mustard, so do this to your taste or omit), salt and pepper, and a dash of hot sauce and coconut aminos. You could do without the hot sauce and aminos, I just find that it adds yummy flavor! All you do now is mix your protein choice with your avo mash, throw it (don’t actually throw it…unless you really feel like it…#livelife) into a tortilla, and you’re all set! Feel free to add some greens or cucumber to really make this one a winner. *Always try and use organic/local eggs when possible. The tuna I buy is from the brand “Wild Planet”, and they use the most sustainable, earth-friendly ways possible for their high-quality fish. My favorite brand for tortillas is “Siete Family Foods”.


  • Overnight oats I had really been craving oats for the past few days, so I made a batch of overnight oats in the morning to have as a snack later in the day. I ate it while I was editing and just had to put it in the post, but this last minute addition may be my favorite! Overnight oats is pretty well summed up in it’s title. You soak oats overnight with a liquid of your choice, add in your toppings, and in the morning, you have a delicious dessert-like brekkie all ready to go! With this being said, overnight oats does not just have to be saved for breakfast, but is an awesome snack just LOADED with macros to hold you over in-between meals. My simple recipe goes as follows : 1/4 cup oats, 1/4 + a splash cup coconut milk, 1 tsp chia seeds, 1 tsp cacao powder, cut up fruit (sliced banana, blubs, or apple taste amaze), handful of walnuts, a drizzle of honey, and cinnamon to taste. For breakfast, double the recipe, starting with a 1/2 cup of oats! Give her a good stir and let her soak for at least 2/3 hours, and there you go! Super easy, nutritious, and you could also heat it up for a colder day!


  • Macro bars There are a lot of protein bars out there, and I’ve tried most of them. There are very few brands that you find without added sugar, emulsifiers, chemical additives, or inflammatory oils like palm and soybean. Last year, I discovered the most delicious bar that has a perfect balance of healthy fats, plant-based protein, and carbohydrates. MACRO BARS! This mother-daughter owned company lives for these 5 principles: Live Long, Be Well, Eat Positive, Tread Lightly, and Give Back. Sweetened with coconut sugar, these vegan/gf/df bars are a staple in my pantry and my purse. My favorite flavor is the sunflower butter and chocolate.

This about sums up what I’ve been munching on for the past couple of months! Healthy snacking can be so beneficial to our bodies! However, it is of the utmost importance that our daily routine includes complete, balanced meals, regular exercise, and lots and lots of agua! If you feel hungry right after a meal, try drinking some water before you reach for a snack. I find that I usually just need some hydration and the hunger sensation goes away after doing so. Anyways, I hope enjoy these simple recipes. As the year goes on and my cravings change, new snacks will come in and I will do another one of these posts. Comment on your favorite healthy snack ideas below!



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