How to Build a Healthy Snack & No-Bake Granola Bars Recipe

WRITTEN BY HANNAH BAKOWSKI

Have you ever been hungry, grabbed a quick snack such as cookies, chips, candy or even a store bought granola bar, noticing after 30-60 minutes later that you were feeling hungry again even though you just ate? Personally, I hate the feeling of being hungry after just eating. That’s when I usually feel “hangry” or even get a headache and a grumbling stomach. So, if you’re like me and don’t like the headaches and the feeling of being hungry in between meals, here is a list of ways you can build a well-balanced snack that will keep you full until your next meal!

Components

There are hundreds, maybe even thousands of snack options out there, but research has shown that the best snack options to keep you full contain protein, a healthy fat, and a fiber-rich carbohydrate2–4.

Protein: This macronutrient, a nutrient needed in large amounts6, can be found in both animal sources and plant sources. The animal sources are more well known in the United States and consist of meat, poultry, fish, eggs, and dairy products such as yogurt, milk, and cheese. Protein in plants can be found in legumes such as beans and lentils, and cereal grains such as whole wheat, quinoa, and amaranth7. Protein is an important component to have in your diet, however, it is also a great component when building a snack. A 2017 study centered on mealtimes for children found that when given a breakfast high in protein, children had increased energy, and they felt more full2.

Fiber: The second component we want to include in our snacks is a carbohydrate that is rich in fiber. Fiber has been found to decrease hunger while increasing fullness when eaten3. It is important for our gut health, and it can also help prevent and manage some conditions and diseases such as constipation, high blood cholesterol, and colon cancer7. Despite this, most Americans do not consume enough fiber8, so adding it into your snack is a great way to reach your daily fiber goals. Good sources of fiber are whole fruits and vegetables and whole grains such as whole wheat, whole oats, brown rice, wild rice, whole wheat barley, and popcorn9. This component is a great way to add fruits and vegetables into your day so always try to choose whole fruits and vegetables over whole grains that are easier to fit into your diet.

Healthy Fat: As some of you may already know, there are different kinds of fat, and they are not created equally. There are four different kinds of fats, and the category they fall in depends on their molecular structure: trans fat, saturated fat, monounsaturated fat, and polyunsaturated fat7. Trans fat is the worst kind of fat for you and as of 2018, it has officially been banned from being put into food by the Food and Drug Administration (FDA) due to its negative health benefits10. Although it has not been banned, saturated fat is a type that you want to try to consume less of since it has been linked to an increased risk of heart disease when consumed in large amounts11. Saturated fat can be found in things like butter, coconut oil, lard, fatty meat, cheese, and palm oil. An easy way to tell is that saturated fat is typically solid at room temperature12. Some fats, however, are necessary for a healthy diet. These fats are called monounsaturated and polyunsaturated fats. These types of fat include Omega-3 and Omega-6 Fatty Acids which are essential to our health7. These healthy fats can be found in things like nuts, avocados, olive oil, sesame oil, peanut oil, sunflower oil, salmon, and seeds13,14. Studies have shown that adding a healthy fat to a snack or meal can decrease hunger, increase fullness, and lessen the time you want to eat after the snack or meal4.

Added Sugar: This is a component that you want to limit in your diet, and also try to avoid when making a snack. Studies have shown that women who consumed high added sugar for breakfast reported high levels of hunger 30 minutes after eating and they were more likely to consume larger amounts of calories later in the day compared to women who had less added sugar in their breakfast3. So even though they taste good, try to avoid added sugars such as sugar-sweetened beverages, desserts, and sugary snacks.

Snack Ideas

Snacking is a great way to keep an individual satisfied and full until their next meal, but not all snacks will do this to the same degree. It’s important to consider what components go into your snack and choose healthier options and ones that will keep you satiated for longer. Below is a list of hunger crushing snacks for you to try and hopefully enjoy!

Yogurt Parfaits: Made with Greek yogurt, your favorite fresh fruit, nuts, and granola is a great snack option! The yogurt and nuts provide some protein, the fresh fruit, nuts, and granola provide some fiber, and the nuts also provide healthy fats.

To make this delicious snack, add a layer of your yogurt of choice to the bottom of a bowl or jar (add some honey or maple syrup for some sweetness if you use plain Greek yogurt), layer your favorite fresh fruit, nuts, and then granola. Repeat these layers until you have used a serving of Greek yogurt. Or simply add everything to a bowl! This is a great snack option that can be made into breakfast as well. Just be careful with how much added sugar is in your Greek yogurt!

Snack Plates: One of my favorite snacks because of how versatile they are! I like to add nuts for some fiber, protein, and healthy fat (they also provide the crunch factor I love to have in a snack), fresh-cut vegetables like bell peppers, carrots, and celery for some fiber, vitamins, and minerals that I dip into a dressing made from greek yogurt and ranch seasoning (this adds protein to my snack and taste just as good as the real stuff!), and finally, whole grain crackers topped with my favorite kind of cheese (but not too many since cheese contains some saturated fat) which provides some added fiber, protein, and some fat.

Smoothies are a great snack option since it’s easy to pack in lots of fruits and vegetables containing fiber, vitamins, and minerals. To boost this snack and give it the hunger-crushing combination we want, try adding in protein with Greek yogurt or protein powder. Adding components such as avocado, ground flax and/or chia seeds can give you some healthy fats that can keep you full longer.

RECIPE: No-Bake Granola bars

No-Bake Granola Bars15 are a great snack option to take on the go. Unlike store-bought granola bars, these aren’t jam-packed with added sugar, and the great thing is, you can customize them to your liking!

Ingredients

1 ¾ cup oats (old fashioned or quick-cooking)
- Use certified gluten-free oats to make this recipe gluten-free!
1 teaspoon ground cinnamon
½ teaspoon fine sea salt
2 cups of your favorite add-ins (nuts, seeds, shredded coconut, dried fruit, mini chocolate chips, etc.)
1 cup of your favorite nut butter (creamy)
½ cup honey or maple syrup
1 teaspoon vanilla extract

Directions

Line a 9-inch square baking dish with 2 strips of parchment paper so they criss-cross (leave some hanging over the edge. This will make it easier to remove and slice the bars later).
In a large mixing bowl, add oats, cinnamon, and salt. Stir and then set aside. (if you want a smoother textured granola bar, blitz the oats in a food processor to break them up)
In a food processor, chop any larger add-ins such as nuts, seeds, etc. If you don’t have a food processor then chop using a knife and cutting board. You want the pieces small, about the size of your pinky nail. Add to the oats and stir to combine.
In a medium bowl, add in the nut butter, honey or maple syrup, and vanilla extract. Stir to combine. If it’s too hard to mix, try warming it in the microwave or on the stove for a few seconds. Just remember to let the mixture return to room temperature before continuing with the next step.
Pour the liquid ingredients into the oat mixture and stir to combine. This should take some arm muscles! If it’s too easy to stir then add some more oats until all the liquid ingredients are stuck to the oats.
Pour the mixture into your lined baking dish and use a flat, round surface like a drinking cup to firmly press down the mixture. Try to make it as even and firm as you can!
Cover the baking dish so the granola doesn’t dry out and place in the refrigerator for at least one hour or overnight. Next, remove the granola from the baking dish by pulling up on the parchment paper. Use a sharp knife to carefully cut the granola into 4 even columns and 4 even rows.
To store, wrap the bars individually in plastic wrap or parchment paper so they don’t stick together and are easier to grab and go! These granola bars can be stored at room temperature for a week, in the fridge for 2-3 weeks, or in the freezer for several months (if you don’t eat them all first!)