Elevate Your Diet with These Power-Packed Options
The Brain-Boosting Berry Blend
Imagine a snack that not only satisfies your hunger but also sharpens your cognitive abilities. Nutritionist and functional medicine expert Farzanah Nasser advocates for a smoothie enriched with blueberries, a fruit renowned for enhancing memory and focus. Blueberries are not just beneficial for mental acuity; they also promote gut health by encouraging the growth of beneficial bacteria such as Bifidobacteria and Lactobacillus.
To prepare this invigorating drink, combine one cup of plant-based milk with a single serving of protein powder containing approximately 20 grams of protein. For added richness, incorporate a teaspoon of almond butter and hemp seeds. If available, Nasser suggests enhancing the mixture with kefir and bee pollen for an extra nutritional boost. This beverage not only stabilizes blood sugar levels but also provides a refreshing afternoon pick-me-up.
A Portable Protein Packed Treat
Rosemary Ferguson, a seasoned nutritionist, swears by the simplicity and effectiveness of apple slices paired with almond butter and hemp seeds. This snack delivers around 8 grams of protein alongside a generous amount of fiber from the apple, making it ideal for regulating blood sugar between meals. The inclusion of almond butter introduces healthy fats into the mix, while hemp seeds contribute additional protein effortlessly.
For those seeking an even higher protein content, Ferguson recommends supplementing this snack with a tablespoon or two of Greek yogurt. This addition not only enhances the flavor profile but also increases the overall protein value, making it a perfect choice for both office and home settings. Its ease of preparation ensures it remains a go-to option for busy individuals.
A Satisfying Plant-Based Option
Another standout recommendation from Rosemary Ferguson is edamame pods seasoned with sea salt and lime. This snack boasts approximately 12 grams of protein, making it an excellent choice for bridging the gap between lunch and dinner. Ferguson highlights the convenience and satisfaction offered by edamame pods, which require minimal preparation time yet deliver substantial nutritional benefits.
By steaming the edamame until tender and seasoning with a pinch of sea salt and a squeeze of lime juice, you create a dish that is both flavorful and nourishing. The combination of protein and fiber in edamame contributes to a feeling of fullness, ensuring you remain energized throughout the day without experiencing mid-afternoon slumps.
An Overnight Solution for Busy Days
Sophie Bertrand, the resident nutritionist at Lingo by Abbott, endorses coconut overnight oats as a practical solution for those juggling hectic schedules. This snack incorporates whey protein isolate, providing a robust serving of protein, complemented by the fiber-rich goodness of oats, berries, and chia seeds. Bertrand emphasizes the importance of fiber in supporting digestive health, while antioxidants present in berries and seeds offer protective benefits.
To craft this convenient snack, layer oats with your preferred milk, a scoop of whey protein isolate, and a handful of fresh berries. Finish by sprinkling chia seeds on top. Allow the mixture to rest overnight, resulting in a ready-to-eat breakfast or snack by morning. Its portability makes it an ideal choice for individuals always on the move, ensuring they never compromise on nutrition despite their demanding lifestyles.
