We’ve all experienced this moment: a little hunger strikes, nothing on hand… and we end up taking what we find, without thinking too much. Not for lack of will, just because we hadn’t planned anything. But what snacks to pack, especially when you don’t have time to prepare something complicated? Good news: there are simple, quick and effective solutions. Among them, there is a dietitian idea that I love to take with me, whether at work or on the weekend. I’ll show you!
My favorite snack to take from a gourmet dietitian
When we go on a weekend, walk, explore and enjoy, a little hunger always ends up arriving when we have nothing on hand… This is precisely why I got into the habit of systematically slipping a bag into my bag. healthy takeaway snacksimple, delicious and nutritionally interesting: a mix of oilseeds and dried fruits.
This type of healthy snack presents many advantages: it is easy to takekeeps for a long time without refrigeration, provides good satiety thanks to its richness in fiber and quality lipids, and provides sustainable energy without causing a sudden glycemic peak. This makes it a valuable ally to avoid impulsive snacking and maintain a good energy level throughout the day.
Why is this snack interesting?
If we look more closely at the composition, this mix of oilseeds and dried fruits is not chosen at random. Each ingredient brings something complementary, a bit like a team where everyone has their role to play:
- Oilseeds (almonds, walnuts, hazelnuts, cashews) provide good lipids and fibers who participate in the satiety and to a more stable energy over time,
- while dried fruits like dates bring a touch of carbohydrates to give a little boost when the body needs it.
- Added to this are key nutrients: magnesium to help limit fatigue, omega-3 for brain function, vitamin E and other antioxidant compounds to protect cells.
Result: one mixture at a time gourmet, and nutritionally interestingwhich allows you to go between meals without feeling frustrated.
Almonds: a source of calcium
Almonds provide calciumuseful for bone health, but also quality fibers and lipids.
Cashew nuts: rich in magnesium
Cashew nuts are particularly interesting for their content of magnesiumwhich helps in particular to reduce fatigue and which we unfortunately tend to lack.
Brazil nuts: a concentrate of selenium
Very rich in selenium, a trace element with antioxidant properties, they help protect cells against oxidative stress.
Walnut kernels: omega-3 for the brain
Walnuts are a source of omega-3 fatty acids (ALA), involved in the normal functioning of the brain and cardiovascular system.
Hazelnuts: rich in vitamin E
Hazelnuts bring vitamin Ewhich helps protect cells against oxidative stress.
Dates: a quick source of energy
Dates are rich in carbohydrateswhich makes it a quick source of energy, useful during exercise or in the event of fatigue. But they are also a significant source of magnesium or even ironinteresting particularly in cases of fatigue or premenstrual syndrome.
Goji berries: antioxidants
Goji berries provide antioxidantsin particular carotenoids, interesting for cellular protection.
The recipe for my dietician super-mix
To prepare this homemade oilseed mixsimply assemble the following ingredients:
Ingredients :
- 1 handful of almonds
- 1 handful of cashews
- 1 handful of walnuts
- 1 handful of hazelnuts
- 1/3 dried dates
- 1/3 goji berries
- 1/4 handful of Brazil nuts
Preparation :
Simply mix everything in a small jar or airtight bag. And there you have it!
My dietitian advice
My advice as a dietitian: favor a small handle (around 30g/day), more than enough to benefit from the nutritional benefits without excess, and remember to prepare this healthy and satisfying snack in advance.
This mixture can be consumed as is as a snack, but also accompanied by natural yogurt or cottage cheese for an even more complete snack, or with fresh fruit or even a cake for a more gourmet version.
In short, it’s my daily and weekend essential, helping to support theenergylimit the fatigue or to promote the concentration.
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