Snacks That Are "OK" to Eat at Night

Eating past 8.p.m. has been known to get a bad rap. In reality the reason you may have gained, or not been able to lose, weight probably has more to do with what you are eating and how much you are eating, rather than the time of day when you are eating it.

Eating at night, if done healthily, can offer some surprising benefits. Eating the right protein at night can help you build muscle while you sleep. Eating low glycemic carbs at night can help you control blood sugar the next day and even help you regulate your appetite.

Here are some snacks that are "OK" to eat at night. Some are not-so-guilty pleasures, some are great snacks to have after a light dinner and others make fantastic post-workout snacks (for those of you who work out at night).

 

 

 

Coconut Mango Cream

 

Who doesn’t like cold and creamy desserts? Unfortunately, most of standard store-bought frozen desserts are packed with calories and sugar. Here is a simple dessert that uses frozen mango and coconut milk to make a dish your friends will rave about. Combine in a blender 1 cup frozen mango pieces, ⅓ cup coconut milk, 2 tbsp hemp seeds and 2 scoops of protein powder. Blend until pudding consistency. You can add water as necessary to achieve desired consistency. This makes three,160-calorie servings. To make it vegan, opt for a vegan protein powder like hemp, brown rice or pea.

 

 

 

No-Bake Honey Peanut Butter Cookies

These simple to make no bake cookies contain the great flavor combination of peanut butter and chocolate along with a little hint of sweetness from honey. The addition of oats adds a punch of fiber and plant protein that makes them very satisfying. Combine the following ingredients in a bowl: 2 ½ cup rolled oats, ⅓ cup natural peanut butter, 3 tbsp honey, ½ cup dark chocolate chips. Mix thoroughly and then use a muffin tin as the mold to form the cookies. This recipe works really well with mini muffin tins as well. It makes about eight 250-calorie cookies -- so one is more than enough. Tip: To cut down on calories, you can make 16 cookies instead.

 

 

 

Dark Chocolate

 

Chocolate is often seen as a forbidden food — but not all chocolate is created equal. There is a big nutritional difference between your average convenience store chocolate candy and cacao-rich dark chocolate. The dark chocolate lacks the high added sugar content of traditional chocolate and instead provides you an antioxidant punch that has been shown to lower blood pressure, improve insulin sensitivity, fight inflammation and improve your mood. Next time you need to wind down at night, have an ounce of your favourite dark chocolate (70% cacao or greater).

 

 

 

Strawberry Banana ‘Ice Cream’

 

Ice cream is a great late night treat but with a half cup packing almost 200 calories, this treat becomes off-limits fast. A great alternative to traditional ice cream is to make it with frozen bananas. Mashed frozen bananas provide an ice cream-like consistency without the added sugars, fat, and calories. Here’s the simple recipe: Slice up 2 very ripe bananas and 1 cup of strawberries. Place them in the freezer until frozen. Once frozen, place strawberries and bananas in a food processor and process on high until an ice cream like consistency is achieved -- voila, vegan ice cream.  

 

 

 

Pistachios

Pistachios in the shell are an excellent night time snack as the de-shelling process requires some work, consequently slowing down how fast you can eat them. The slower you eat, the less you will consume. Another bonus with pistachios is that you get to eat more nuts per ounce (49 nuts) than any other nut. The combination of getting to eat more and having to eat them slower makes pistachios one of the best options. In addition, nuts come with a unique nutritional package since they contain fiber, biotin, vitamin B6, thiamin, folate, unsaturated fats, and plant sterols -- all of this makes them highly-nutritious as well as satisfying. If you are looking for something more, you can pair pistachios with goat cheese or a fruit, like raspberries. 

 

 

 

Not Your Average Milkshake

 

With the right kind of protein, you can make thick and creamy milkshakes without excessive calories and fat. The key is to add casein protein powder or a milk protein powder blend (which will contain whey and casein). The biochemical properties of casein cause it to act as a thickener. Casein has been shown to have anti-catabolic properties, helping prevent excessive muscle breakdown after an intense workout. Combine in a blender: 1 and ½ scoops of casein protein powder with 1 cup of milk, a drop or two of vanilla extract, and 4-5 ice cubes (the more ice, the thicker your shake will be). Blend on high until all the ice is chopped up. This nutrient powered milkshake packs about 40 grams of protein and ⅓ of the recommended daily intake for calcium.

 

 

 

Chocolate Peanut Butter Cottage Cheese

The combination of chocolate and peanut butter is one of the best flavors that exists. This simple snack combines those two great flavors along with a creamy texture from cottage cheese. In addition, this great snack provides a high dose of casein protein. Casein is the slower digesting milk protein (whey being the other milk protein) which has been shown to boost recovery while you sleep when taken later at night. In a bowl, combine 2/3 cup of cottage cheese, 1 tbsp of natural peanut butter, 1/2 scoop of chocolate casein protein powder and 2 tsps of dark unsweetened chocolate powder. Mix thoroughly and enjoy. 

 

 

 

Pumpkin Seeds

 

The hallmark of a good night time snack is a food that will help fulfill a nagging craving, while at the same time help you relax, unwind, and get ready for bed. Roasted pumpkin seeds meet this challenge. One serving of pumpkin seeds contains almost 50% of your recommended intake of magnesium. Magnesium is an essential mineral that is used in over 300 reactions in your body. One key area that magnesium addresses is relaxation. Magnesium is a relaxant and high magnesium snacks are ideal for helping you unwind at night. The slight saltiness of roasted pumpkin seeds curbs your salty snack craving that is usually reserved for potato chips. Next time you want to snack on something while watching your favourite night time sitcom, reach for a quarter cup of roasted pumpkin seeds. 

 

 

 

Raspberry Greek Yogurt Pops

Popsicles are a simple after dinner snack, but if you buy them at the grocery store they are essentially made up of sugar and food dye. With this simple recipe for frozen Greek yogurt pops you can do much better than this. It’s a nutritional treat with minimal prep. Greek yogurt is regular yogurt’s nutritionally superior sibling, with double the protein and half the carbs per serving. To make frozen Greek yogurt pops mash ¾ cup of raspberries in 2 cups of 2% plain Greek yogurt. Portion this mixture into Popsicle molds and place in the freezer for several hours until completely frozen. 

 

 

 

Warm Milk & Honey

Warm milk has long been a sleep aid, making it a good late night snack choice if you have trouble falling asleep at night. It is interesting to note that despite people swearing by the effectiveness of a warm glass of milk in aiding in your relaxation efforts, the effect may be more psychological than physiological. It was once thought that the tryptophan in milk led to increases in the feel-good hormone serotonin. However, the additional amino acids in milk can actually prevent the tryptophan from preferentially getting into your brain. Adding honey to your warm milk will slightly boost the sugar content of your snack. This extra sugar is easily digested and can stimulate hormones that drive the formation of serotonin, making your warm milk aid in your sleep efforts from a psychological and physiological perspective. 

 

 

 

Frozen Blueberries

 

This is my favourite evening snack. The cold sweetness of frozen blueberries is very refreshing at the end of the day. Frozen blueberries are packed with just as many high-powered antioxidants as their fresh counterparts, because they are flash frozen at peak ripeness. Blueberries are one of the best foods that you can eat for your health. Research has shown that the nutrients in blueberries can help improve brain function and heart health. If your diet can afford the extra calories, adding 2 tbsp of cream adds to the richness and sweetness of the treat. 

 

 

 

Almonds

Nuts have been traditionally pitted as a “bad” snack food for weight loss due to their high fat content. But, a 2012 study published in the American Journal of Clinical Nutrition found that people who ate almonds lost just as much weight at 18 months compared to people that abstained from eating almonds. In addition, people who ate almonds experienced greater improvements in their total cholesterol and triglycerides -- two key cardiovascular disease risk factors. Almonds are also another food that is high in magnesium. One ounce of almonds (about 1/4 cup) and can be snacked on raw, roasted, or seasoned with your favourite spice like curry or chili powder.

 

 

 

 

Berries and Cream

The combination of berries and cream is a simple and satisfying dessert. By substituting full fat plain Greek yogurt for the cream, you can still enjoy a high protein version of this thick and creamy dessert. Top ½ cup of full fat plain Greek yogurt with ¼ cup blackberries and ¼ cup of raspberries.

 

 

 

 

 

Kale Chips

 

Kale chips provide you a great salty crunch without the extra fat and calories you’d get with regular potato chips. Kale chips also provide vitamins K, A, C and the cancer-fighting phytochemicals called carotenoids. These are all things you don’t get from potato chips. Kale chips taste best when they are freshly-baked. The prep time is so minimal that you can easily whip up a batch while you are making dinner to enjoy them later in the evening. Pre-heat the oven to 400 degrees. Remove and discard the thick stems. Toss the kale pieces in a small amount of extra virgin olive oil, sea salt, and pepper – you can add garlic too. Spread the kale out on a baking sheet (non-insulated) and bake for 12-17 minutes or until crispy but not burnt.