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
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
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
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
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.
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