Often our plan to eat healthily doesn't fail because of the meticulously pre-planned meals of the week. It's often the little snacks that end up in our hands between meals. A chocolate bar here, a few gummy bears there, and at the lake we stroll to the kiosk for a portion of chips with ketchup and mayo. But that ends today! We show you 5 healthy snacks to go that need hardly any prep time and will rescue you from your next craving.
Successfully changing your diet with healthy snacks
Do you know the feeling after a juice cleanse? You feel fresher, your thoughts are in order, and you firmly resolve to keep eating healthily beyond the fasting period. You banish sweets, ready meals and unhealthy snacks from your life, and after the natural reset it doesn't even feel hard any more. The first days and maybe weeks go well. You diligently write meal plans, try healthy recipes, like the Indian korma with mushrooms from our fasting guide, and strictly buy what your shopping list tells you.
But then things get a bit more stressful at work. You crave comfort food and your hand reaches into the snack drawer all by itself. At the weekend you head to the lake and, against the cravings, you spontaneously treat yourself to a portion of chips from the kiosk. The downward spiral starts to turn.
Don't worry, we know that too! And we think that every now and then you can reach for sweets, an ice cream and chips. But if you want to change your diet for the long term and reduce or even eliminate unhealthy eating habits, you can counter them with simple tricks.
The key to success: prepare healthy snacks
Just like with meal prep, i.e. preparing meals ahead, the same applies to snacks in between: preparation is the key to success. Whether for a long car ride on holiday, a hike with good friends, an afternoon at the lake or a long day at the office. If you have the right snacks within reach, sticking to your healthy diet will be easy and fun!
When preparing healthy snacks to go, we have a few valuable tips for you!
1. Planning is half the battle
As is so often the case in life, with your snacks too, good planning can save your plan from failing. When you write your weekly plan, check your plans for the week straight away. Besides your meals, also plan your possible snacks. Build snack prep into your routines and don't panic if it doesn't work out once. A crunchy apple is sure to be within reach. Or instead of an elaborate snack, treat yourself to a refreshing cold-pressed juice made from farm-fresh fruit and vegetables.
2. Be creative and add colour to your healthy snacks
Who says the healthy alternative to chocolate bars and gummy bears has to be boring? The more creative you are with your snacks, the greater the anticipation and enjoyment. The world today is full of healthy and tasty snack recipes just waiting for you to try them. And if you don't have the time or energy in the evening to roll energy balls for the next day, you can also reach for colourful fruit and vegetables. Instead of always snacking on bananas and apples, we invite you to explore the colourful fruit world of your supermarket.
3. Sharing is caring - make an extra portion for your favourite colleague
Are you out and about with good friends or do you share your office with your favourite colleague? Prepare an extra portion and offer your healthy snacks to your buddies. Ideally you end up swapping new recipe ideas. Or you find a buddy to tackle the project of living a healthier life together. Who knows, maybe soon you'll be invited to a tasty snack too.
Five healthy snacks to go
Instead of reaching for sweets, we recommend healthy snacks with important micronutrients, i.e. minerals and vitamins that support your performance. To give you a first nudge towards tasty, healthy snacks to take to the office, on the car ride or on your next trip, we have collected five healthy ideas for you. Quick to prepare and suitable for any day, you can start right away.
- Fresh juices from fruit & vegetables
Freshly pressed juices from seasonal fruit and vegetables are versatile and perfect to take with you. You can mix different fruits and vegetables together as you like and try new creations. If you don't have a juicer or are short on time, try the cold-pressed juices from frank juice. Just like with the juices from your own juicer, all the important nutrients are still contained in our juices after processing. Unlike classic supermarket juice, our juices are never heated and are made shelf-stable only by an innovative high-pressure process. So they taste as if fresh from your juicer. Carry the juices in a small cooler bag for a cool treat! - Make your own trail mix
We love the combination of nuts and dried fruit. Almonds, walnuts, cashews and the like as well as dried dates, apricots, plums and figs, you surely know them under the term brain food. There is a good reason for that, as they supply you with important vitamins and minerals such as vitamin B, vitamin E, potassium, magnesium and sodium. The minerals and vitamins in nuts support better concentration and are therefore a perfect snack for the office day. - Fruit & vegetable sticks
That may sound very mundane at first, but pre-portioned fruit and vegetables are great for snacking on the side. And with over 40,000 types of fruit, you can bet you haven't tried everything yet. Instead of reaching for the usual fruit and vegetables, in summer we love to stroll across the weekly market and discover new varieties that we want to try as a snack in the coming week. - Energy balls & co.
If you have a bit more time and like to try out new creations, you should have a go at fruity raw bites and energy balls. In our frank.recipe blog you'll find the first recipes. But the idea is so easy to implement that you can experiment as you like. The basic ingredients are always dried fruit, like dates and apricots, nuts, like almonds or walnuts, and spices, like cinnamon or cocoa. With a little water you get a homogeneous mass in the blender, and the shaped balls can be rolled perfectly in desiccated coconut, cocoa powder or ground nuts. Frozen, the snacks are perfect for stressful times. - Summer rolls with peanut dip
Our favourite snack for warm summer days this year is definitely summer rolls. They are a bit more effort, but perfect for a road trip, a day at the lake or an urban picnic up the mountain. If rolling is too much work for you, you can also simply enjoy the tasty dip with vegetable sticks. Small jam jars are perfect for filling and dipping. Today we're sharing our favourite recipe!
Summer rolls with peanut dip - the healthy snack recipe to go
Serves 2, preparation time: approx. 20 minutes
Ingredients for the summer rolls:
- Rice paper sheets
- 50 g glass noodles
- Vegetables as filling, as you like (carrot, cucumber, red pepper)
Ingredients for the peanut dip
- 1 garlic clove, pressed
- 50 g peanut butter
- 15 g (3 tsp) frank. protein powder, neutral
- 20 g (2 tbsp) soy sauce
- 20 g (1 tbsp) agave syrup
- Splash of water
- ½ tsp salt
And here's how
Soak the rice paper briefly in warm water until soft, cook the glass noodles according to the package instructions, chop the vegetables, roll the summer rolls, mix all the ingredients for the dip together, season to taste and serve with the summer rolls.
