“LET’S GET HEALTHY”

Healthy Cooking Habits for a Nourishing Life

Here are 20 easy, wholesome snack options with minimal ingredients and preparation:

1. Veggie Wraps

Use lettuce, collard greens, or nori sheets to wrap hummus, shredded carrots, avocado, and turkey or tofu.

2. Hard-Boiled Eggs

Simple, portable protein with essential fats and B vitamins. Add sea salt or paprika for flavor.

3. Stuffed Dates

Fill Medjool dates with almond butter, tahini, or goat cheese—add crushed walnuts for crunch.

4. Avocado Boats

Scoop an avocado and fill with tuna, salsa, or hemp seeds. Fast and full of healthy fats.

5. DIY Trail Mix

Combine raw nuts, seeds, unsweetened coconut flakes, and a few dark chocolate chips or dried berries.

6. Chia Pudding Cups

Pre-mix chia seeds, plant milk, and cinnamon—top with fruit or nut butter for a quick, fiber-rich snack.

7. Roasted Chickpeas

Toss with olive oil and spices, roast until crispy. Great protein and fiber combo.

8. Protein Balls

Blend oats, nut butter, seeds, and honey into no-bake bites. Easy to customize with flavors.

9. Rice Cake Stackers

Top with mashed avocado, smoked salmon, cucumber, or banana and almond butter.

10. Sliced Veggies with Dip

Carrots, jicama, bell peppers, and celery paired with guacamole, tzatziki, or hummus.

11. Cottage Cheese + Fruit

Protein-packed and balanced—try with pineapple, berries, or sliced peaches.

12. Edamame Pods

Steam and sprinkle with sea salt or chili flakes. Great plant-based protein source.

13. Baked Apple Chips

Thin-sliced apples with cinnamon, baked until crisp. Naturally sweet, no sugar needed.

14. Seaweed Snacks

Mineral-rich and crunchy—pairs well with nuts or avocado for a balanced bite.

15. Turkey or Chicken Roll-Ups

Roll deli meat with pickles, avocado, or cheese for a low-carb, protein-rich snack.

16. Smoothie Pops

Freeze leftover smoothies into popsicle molds—cool and energizing for warm days.

17. Olives + Cheese

Mediterranean-style snack full of healthy fats and flavor.

18. Sweet Potato Toast

Slice and toast sweet potatoes—top with nut butter or smashed avocado.

19. Boiled Baby Potatoes

Keep some in the fridge—dip in mustard, guac, or tahini dressing for a satisfying snack.

20. Homemade Granola Clusters

Lightly sweetened and baked until crunchy—perfect for grabbing or topping yogurt.

Dehydrated Snacks

Dehydrated Snacks are nutrient-dense, shelf-stable, and often healthier than store-bought packaged versions. Here are 20 foods you can easily dehydrate at home (or purchase pre-made with clean ingredients):

1. Apple slices with cinnamon
Naturally sweet, loaded with fiber, and great for digestion.

2. Banana chips
Potassium-rich and chewy—no added sugar needed.

3. Zucchini chips
Savory, crunchy, and perfect with a sprinkle of sea salt or nutritional yeast.

4. Sweet potato slices
Slightly sweet, full of beta-carotene and satisfying texture.

5. Beet chips
Vibrant, earthy, and rich in antioxidants and nitrates.

6. Carrot sticks
Dehydrate thin for a sweet, crunchy, vitamin A–packed snack.

7. Kale chips
Tossed in olive oil and spices—nutrient-dense and addicting.

8. Bell pepper strips
Naturally sweet, full of vitamin C, and great for dipping.

9. Cherry tomatoes
Concentrated flavor bombs rich in lycopene—sun-dried style.

10. Mushrooms
Savory umami snacks or soup additions—high in minerals and B-vitamins.

11. Pineapple rings
Tangy-sweet and anti-inflammatory—great travel treat.

12. Mango strips
Chewy, tropical, and rich in vitamin C and enzymes.

13. Strawberries
Sweet, antioxidant-rich, and perfect for mixing into trail mix or yogurt.

14. Blueberries
Tiny powerhouses—great for long-term storage and snacking.

15. Pear slices
Mildly sweet, easy to digest, and rich in fiber.

16. Cucumber rounds
Seasoned and crisp—refreshing and very low-calorie.

17. Watermelon jerky
Unexpectedly sweet and chewy—like nature’s candy.

18. Dehydrated lemon or orange slices
Great in teas or infused water—also a tangy snack.

19. Dehydrated bone broth cubes
Powdered or cubed—nutrient-rich base for travel soups or sipping.

20. Grass-fed beef or turkey jerky
Homemade and nitrate-free—high-protein, flavorful, and satiating.

Here are 20 more foods and ingredients you can dehydrate—perfect for snacking, cooking, or storing long-term. These range from fruits and veggies to proteins and herbs, offering variety and nutrition with minimal additives.

1. Green beansCrisp and savory—great for crunchy snacking or soup additions.

2. Broccoli florets
Best lightly blanched first—nutrient-packed and crunchy when dry.

3. Cauliflower pieces
Mild flavor, easy to season, great as a low-carb chip.

4. Cabbage strips
Turns into a chewy, fiber-rich snack—great with seasoning.

5. Spinach leaves
Thin and crisp when dried—excellent in smoothies or crumbled into dishes.

6. Pumpkin slices
Naturally sweet, rich in fiber and beta-carotene.

7. Persimmon slices
Delicious, slightly spicy-sweet fruit when dried—great for fall snacks.

8. Kiwi slices
Tangy, chewy, and full of vitamin C and fiber.

9. Plums (or prunes)
Naturally sweet and chewy with digestive benefits.

10. Grapes (raisins)
Classic snack—make your own to avoid added sugars or oils.

11. Figs
Sweet, chewy, iron-rich—great energy booster.

12. Coconut flakes
Light, crispy, and filled with healthy fats—sprinkle with cinnamon or sea salt.

13. Onion slices
Pungent and flavorful—can be powdered or added to meals.

14. Garlic chips
Savory and bold—great in seasoning blends or snacking for garlic lovers.

15. Hot peppers
Dehydrate whole or sliced, then grind into flakes or powder.

16. Herbs (basil, thyme, rosemary, mint, oregano)
Store long-term for teas or seasoning—retain flavor and aroma well.

17. Fresh ginger slices
Potent and warming—great in teas or to chew for immune support.

18. Cooked rice or quinoa
Can be dehydrated, then rehydrated with hot water for quick meals.

19. Eggs (scrambled and dehydrated)
Backpacking favorite—reconstitutes into fluffy eggs.

20. Yogurt drops
Spoon small amounts onto a tray and dehydrate for a tart, probiotic treat.