It can be difficult to follow up on Balanced diet resisting snacks between meals, right? This is because, after having defined balanced menus with healthy recipes for breakfast, lunch and dinner, many are wondering what to eat in the periods between large meals.
As nutritionist Matheus Motta explains, you don’t have to give up on snacks in order to maintain a fitness lifestyle and lose weight. When you are hungry, do not stop eating for long periods, as this can lead to binging later. You just have to choose healthy recipes!
“Eating at times other than breakfast, lunch or dinner when you’re hungry helps make the process easier and more sustainable,” Matheus points out. “When you create snacks with healthier food, there are several benefits, such as improved intestinal transit and excess acidity in the stomach. In this sense, the break of the day for a light and healthy snack becomes significant for the diet “.
So it’s important to choose wisely when to get hungry between large meals. But no deprivation, okay? The specialist indicates fruit in nature for snacks, as well as food with oatmeal, yogurt, peanut butter, cottage cheese cream, among others.
For dessert, a tasty option is semi-sweet chocolate among the healthy recipes. To help you think about how to make smart choices for these meals, we’ve selected 5 healthy and practical recipes. Prepare your snacks in advance and you will see the results! Check it out here.
Green tapioca with ricotta cream and dried tomatoes
Time: 1 hour
Performance: 4 servings
Difficulty: medium
Ingredients:
- 1 bunch of spinach
- water for cooking
- 3 cups of sweet potato powder
Filling:
- 500 g of crushed ricotta
- 1 cup of warm milk
- 1 cup chopped sun-dried tomato
- 1 pinch of salt
Method of preparation:
For the filling, put the ricotta in the blender and add the milk, little by little, without stopping to beat until it forms a smooth and consistent cream. Remove from the blender, blend with the dried tomatoes and salt and set aside.
Cook the spinach in boiling water for 3 minutes. Drain, use the spinach in another preparation. Reserve the cooking water. In a bowl, place the sprinkle and gradually add 1/2 cup (tea) of the cooking water from the spinach, approximately, until a firm dough forms when squeezed.
If necessary, use more cooking water. Pass through the sieve. Place 4 tablespoons of dough in a medium non-stick pan and press lightly with the spoon.
Put on medium heat, leave for 3 minutes and turn for another 3 minutes. Spread 1/4 of the filling over the tapioca and fold in half. Repeat the process with the rest of the mixture, forming 3 more tapiocas. Serve immediately.
peanut pancake
Time: 2 in the morning
Performance: 15 servings
Difficulty: medium
Ingredients:
- 1 glass of coconut milk
- 2 cups of water (tea)
- 1/2 cup (tea) of oil
- 2 eggs
- 3 cups of flour (wheat)
- 1 teaspoon of baking powder
- Chocolate syrup to taste
Filling:
- 2 jars of peanut butter
- 1/2 can of sour cream
Method of preparation:
In a blender, combine the ingredients for the dough and fry in a non-stick pan until lightly browned on both sides. Mix the peanut butter with the cream and stuff the dough. Roll up like a Swiss roll and serve immediately with chocolate syrup to taste.
Oat ball and honey
Time: 15min (+ 30min in the fridge)
Performance: 25 servings
Difficulty: easy
Ingredients:
- 1 cup gluten-free rolled oats
- 2/3 cup toasted grated coconut
- 120 g or 1/2 cup (tea) of peanut butter
- 1/2 cup flaxseed (tea)
- 1/2 cup of cocoa nibs
- 65 g or 1/3 cup (tea) of honey
- 1 tablespoon of chia seeds
- 1 teaspoon of vanilla essence
Method of preparation:
In a bowl, mix all the ingredients until you get a homogeneous mixture. Cover with cling film and refrigerate for 30 minutes. Shape into balls and serve.
homemade strawberry yogurt
Time: 40 min (+12 hours in the fridge)
Performance: 10 servings
Difficulty: easy
Ingredients:
- 1 liter of skimmed milk
- 1 skimmed yogurt
- 1 strawberry jelly powder
- 1 cup (tea) of water
- 10 drops of liquid sweetener
- Cinnamon sticks to decorate
Method of preparation:
Heat the milk until it is a little more than lukewarm. Add the yogurt, mix well and cover the container with a tea towel. Leave out of the fridge for 12 hours. Dissolve the gelatin in boiling water, mix well and wait for it to cool. Put the milk, gelatin and sweetener mixture in a blender. Blend for a few seconds, pour into bowls and refrigerate.
Honey and semi-sweet chocolate mousse
Time: 1h (+ 3h in the fridge)
Performance: 6 servings
Difficulty: easy
Ingredients:
- 1 sachet of unflavored powdered gelatin
- 3 tablespoons of water
- 2 cups (tea) of honey
- 1 can of sour cream (300 g)
- 1 cup of melted semi-sweet chocolate
- 4 egg whites beaten until stiff
- Dark chocolate flakes to decorate
Method of preparation:
Sprinkle the gelatin in the water, dissolve it in a bain-marie and mix it with the honey and cream. Reduce the speed of the blender and add the chocolate, pouring it slowly. Put in a bowl and mix gently with the egg whites. Pour into glasses and refrigerate for 3 hours. Decorate with chocolate chips and serve.
Source: Matheus Motta, nutritionist specialized in Clinic, Sport and Phytotherapy.
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Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
