DR. NATASHA TURNER ND'S BLOG

Dr. Turner’s Quick and Easy Snack Options

Posted October 25, 2013

Here are some of my top snacks. I leave an assortment at the clinic and always have a few portable options in my car or purse – I highly recommend you do the same. As a quick note, you can avoid the dairy options if they cause digestive discomfort.

  • 2 servings of Allégro 4% cheese with a piece of permitted fruit and a serving of permitted nuts
  • 1 organic apple with 1 tablespoon (25 ml) almond butter
  • 1 serving of plain Liberté Greek or Goat Yogurt with one piece of allowed fruit
  • All-natural Quest bar, The Simply Bar  or the Simply Snack if you want a lower-calorie option.
  • 1/2 cup (250 g) berries mixed with 1/2 cup (250 g) ricotta cheese
  • 12 tamari-roasted almonds with 1/2 cup (250 g) blackberries
  • 2 boiled eggs with a handful of veggie sticks like celery, cucumber and green pepper
  • 1/2 cup (125 ml) hummus with veggie slices (e.g., cucumber, peppers and celery)
  • 2 to 3 slices of nitrate- and sulphite-free turkey or chicken slices with 1 tablespoon of almonds
  • 2 to 3 tbsps (30–45 mL) pumpkin seeds
  • 7 walnuts with a piece of permitted fruit or ½ cup of berries
  • 2 large tomato slices, topped with 1 1/2 ounces (45 g) Nu Tofu non-fat cheddar cheese alternative and 1/4 avocado
  • 8 almonds and 1 1/2 ounces (45 g) Nu Tofu non-fat cheddar cheese alternative
  • Mix 1/2 cup (250 g) Liberté Organic Plain Yogurt, 1/2 scoop whey protein isolate, 3 walnuts or 5 almonds, and 1/4 cup (125 g) raspberries or blackberries
  • Select any smoothie recipe from the list, split into two portions and place in the freezer for at least 1 to 2 hours. When you are ready to eat, simply remove from the freezer, let thaw slightly, grab a spoon and enjoy! You can also save the other half for another time.
  • Mix 1/4 cup berries with 1/2 cup cottage cheese and 1 tablespoon almond slivers

 

 

 

 

 

 

 

 

 

 

 

 

Option #1

1 serving whey protein isolate, any flavour (or rice, hemp, or vegan protein)

1 tablespoon almond or hazelnut or pumpkin seed butter

¼ teaspoon cinnamon

4-6 ounces water

3-4 ice cubes (optional)

Stevia (optional)

2 tablespoons ground flaxseed or chia seed or one serving of a fiber supplement (optional, but highly recommended)

Place all ingredients in a blender and blend on high until smooth and creamy. As an alternate, you can toss ingredients into a protein shaker cup and add water when ready. Shake well and drink.

 

Option #2

1 serving whey protein isolate, any flavour (or rice, hemp, or vegan protein)

½ cup blueberries

4-6 ounces water or unsweetened almond milk

3-4 ice cubes (optional)

Stevia (optional)

2 tablespoons ground flaxseed or chia seed or one serving of a fiber supplement (optional, but highly recommended)

Place all ingredients in a blender and blend on high until smooth and creamy.

 

Option #3:

1 scoop clear recovery

1 serving whey protein isolate

Water

Stir and drink.

 

Option #4:

½ cup pitted fresh or frozen cherries

4 to 6 ounces of almond milk (plain or vanilla)

2 tablespoons ground flaxseed or chia seed or one serving of a fiber supplement (optional, but highly recommended)

4 tbsp plain liberte’ greek or goat yogurt

Place all ingredients in a blender and blend on high until smooth and creamy.

Filed under: Featured Recipes

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