Healthy Snacking Guide

Healthy Snacking Guide

Jul 11, 2023Jonathan Englert

So you’re in the mood for a snack?

One of the biggest challenges to eating and living healthily is snacking. We all love a good snack, and they can be a critical source of energy and a mood boost when the days are long. But snacking on potato chips, chocolate, and lollies isn’t going to help us. 

By incorporating more fruits and vegetables into our diets for not just meals, but also snacks, you’ll get not just a nutritional boost, but you’ll find you enjoy the snacking even more, as there’s such a wide range of flavours, textures and nutrients out there to satisfy every craving. You’ll never be bored snacking again, and best of all, everything you need is right there in a Good & Fugly box.

The benefits of fruits and vegetables for snacking

Okay, so you don’t need to be told that fruit and veg are good for you, but it is a good idea to know just how significant the benefits are for using them for the purposes of snacking, because it goes far beyond nutrition.

Nutritional powerhouses: Nutrition is, of course, important. Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants that support optimal health and well-being. Even the healthiest snack bar doesn’t come close.

They’re so much less expensive: If you convert a portion of your Good & Fugly box into home-made snacks and tasty treats, you’re going to save on that supermarket shopping bill, because you’ll resist dropping a bag of chips or a tub of ice cream into the trolley. These things add up, and while the sticker price might suggest that snacks are good value, for what you get back out of them, they’re really not.

There’s more variety: Once you start getting creative with your fruit and vegetables, you’ll find a range of flavours and taste sensations that you would never have imagined, looking at the supermarket snack aisle. Make snacking fun again by treating yourself to something different each day.

You’ll get better hydration too, and feel less hungry: One of the most common causes of hunger – the sensation that has you reaching for a packet of potato chips – is actually thirst. If you’re keeping yourself well-hydrated, then you’re going to find yourself snacking less often. What helps keep a person hydrated? Fruits and vegetables! So much of each Good & Fugly box is filled with refreshing, juicy and hydrating options.

Smart snacking tips

Given all the benefits of snacking on fruits and vegetables, why do people continue to revert back to junk food? Part of it is undeniably convenience – opening a packet is much easier than preparing a snack in advance, but there are simple things that you can do to make sure that when you’re in the mood to snack, the snacks are there and good to go. 

Most of all, making sure that those snacks are better than the convenient junk food is essential in making these snacks your go-to option into the future.

Plan ahead: Preparing your fruits and vegetables in advance and having them readily available will make it easier to choose healthy snacks. If you get yourself in a rhythm, then you’ll find this is quite easy – for example, a great snack from a Good & Fugly box might be dried fruit. You can always start the drying process on a new batch while your family enjoys the previous lot.

Go for a variety of flavours: The best way to keep yourself interested in healthy snacking is to never let it get mundane! Combine fruits or vegetables with a source of protein or healthy fat to create a satisfying and balanced snack. 

Use mindful eating and let the snacks really satisfy you: Did you know that one of the most effective ways to fill up and be satisfied is to slow down? If you take your time and really savour the flavours and textures of your snacks, not only will you enjoy them more, but they’ll be much more effective at curbing your hunger. 

Creative fruit snack ideas 

Fruit works perfectly fine as a snack in itself, but you can get more creative than that! Consider some of these ideas for iconic morning or afternoon rewards:

Fresh fruit platter: Rather than just munch on one fruit, enjoy the full smorgasbord of flavours! Create an appealing platter with a variety of colourful fruits, such as everything from the Good & Fugly box, as well as whatever other berries, melons, citrus fruits, and tropical fruits you like to have around. 

Fruit skewers: These are a fun way to entertain an entire family or party. All you need to do is thread bite-sized fruit pieces onto skewers for a fun and easy-to-eat snack option. It’s perfect for family gaming or movie nights, and something to have in the fridge for whenever someone’s a little peckish.

Fruit parfait: Layer Greek yogurt, mixed berries, and granola into a tall glass that not only tastes wonderful, but is also healthy, filling, and decadent in taste.

Frozen fruit ice blocks: This is a summer favourite that is sure to make you popular with the kids! It’s so simple to make. Simply blend fruits with yogurt or coconut water, pour the mixture into popsicle moulds, and freeze for a refreshing and healthy treat. 

Fruit salsa: Finally, give yourself a tangy dipping sauce using fruit! Combine diced fruits like mango, pineapple, and kiwi with lime juice and a hint of honey for a flavourful and tangy salsa. Serve with whole-grain pita chips or cucumber slices (because, after all, you’re avoiding the chips!)

Innovative vegetable snack ideas

While everyone knows that fruits are a snack, vegetables sometimes take a bit more finesse and work. Once you do get hooked on the snack-worthy things you can do with veggies, however, you’ll never look back.

Veggie Sticks with Hummus: Vege sticks make a great dipping option. All you need to do is slice carrots, celery, bell peppers, and cucumber into sticks and pair them with a homemade hummus or other nutritious dip. 

Roasted vegetable chips: Thinly slice vegetables such as sweet potatoes, zucchini, or kale (kale makes a particularly good option!). Then, lightly toss with olive oil, and bake until crispy. You’re going to get the crunch that you love from packet chips… but in a far healthier form.

Zucchini pizza bites: To enjoy some of the most incredible mini pizzas, simply replace the bread dough with zucchini! Top zucchini slices with tomato sauce, cheese, and your favourite pizza toppings, and then bake until the cheese is melted and bubbly. 

Stuffed capsicum: These are an iconic favourite, because the sheer range of colours and shapes make this a party for the eyes as well as the taste buds. Cut the capsicum in half, remove the seeds, and stuff them with a mixture of quinoa, lean ground turkey, and vegetables. Bake until tender for a satisfying and nutritious snack. 

Veggie wraps: Use lettuce leaves or collard greens as wraps and fill them with a variety of colourful vegetables, avocado, and lean protein for a light and refreshing snack option.

Popcorn: Who doesn’t love popcorn? It’s one of the most iconic snacks of all time. Rather than buy the overly salted and buttery supermarket popcorn, just dry your own ears of corn and, once fully dried, wrap them in a bag (that has plenty of room to expand), and put it in the microwave. It’s going to pop every bit as well as the instant popcorn, and now you can season it to your own taste (we recommend a very light amount of sea salt and a good hit of cracked pepper for a mouth-watering flavour hit)

This is just a start to what you can do with the produce that you’ll find in your Good & Fugly boxes. You can also explore things like drying fruit (sure, it removes the water, but as an alternative to lollies dried fruit is wonderful), pickling, and even infusing drinks. You’ll feel better and enjoy snack time so much more this way!

As always, get in touch with us to let us know your own best recipes!

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