Raw Veggies and Hummus
This is super easy. Just chop up raw veggies and dip them in hummus for a delicious and refreshing snack. You can buy hummus at most stores (but don’t forget to read the label to see what’s in it), or you can make your own by following this recipe:
Ingredients
1 can (14 oz.) chick peas, skinned
2 tbsp. tahini
1 tsp. garlic, pressed
3 tbsp. lemon juice
½ tsp. cumin
1 tbsp. extra-virgin olive oil
Sea salt, to taste
Put the skinned chickpeas in a blender or food processor with the tahini, garlic, lemon juice, and cumin and blend until smooth. Add sea salt to taste. If the mixture seems a little stiff or too dry for your blender to cope with it, then just add a little water. Drizzle with extra-virgin olive oil. Makes about 1 cup.
Seeds and Nuts
Seeds and nuts are filled with healthy omega-3 fats. These are the fats most Americans are deficient in, and nuts will help you fill that deficiency. Snack on almonds, walnuts, pecans, macadamia nuts, or pumpkin seeds. A handful is a serving.
Steamed Vegetables
Steam some extra veggies when preparing dinner, spice them up with a little olive oil, lemon juice, and sea salt , and snack on those throughout the day.
Tuscan Bean Dish
Ingredients
1 can (15 oz.) white cannellini or navy beans
Extra-virgin olive oil, to taste
Fresh rosemary, to taste
Sea salt, to taste
Open the can of beans and heat them. Add extra-virgin olive oil, sea salt, and some fresh rosemary. You can add sautéed or steamed veggies as well if you wish.
Chickpeas with Olive Oil, Lemon, Sea Salt, and Pepper
This is a tasty treat and it’s easy to prepare. Just open a can of chick peas, rinse, add your ingredients, and eat.
Extremely good article. I am a hypnotherapist and agree wholeheartedly with your article
As a borderline diabetic, I have been hesitant to eat beans anymore, because they are high in carbs. I love beans. Are they actually ok?
Hi Randye,
This is a great questions and is different for each of us. Yes, beans are full of soluble fiber, low fat and usually low glycemic which makes them a great food. However, some people with diabetes do not do well with them. The best thing is to eat a small portion, say 1/3 -1/2 cup and then observe both symptoms and blood glucose about an hour later. It helps to note the time of day, if you have slept well, and what other foods you have consumed prior to the beans.
In good health
One thing I see over and over again in solutions to health issues is the recommendation to eat fruits and vegetables. The truth is that most of America can’t even afford the highly processed and canned versions of these. Processed white flour and sugar are what are available and are within reach of the American budget. The 1% are healthy, and the top 9% after that can afford good food, but the fact is that when you have $50 or less a month to feed yourself on, which is all I could afford as a firefighter after housing and utilities (and is certainly more than my parents could afford for us), there isn’t much out there that qualifies as “healthy”. What is out there that can keep us healthy when we’re left with so little for food in our paychecks??
Dear Michael,
Thank you for sharing your concerns about eating well on a budget. You make a great point and hopefully there are some changes coming our way in this next generation of consumers. This is a good article to read and gain insight to the dilemma of eating well on a budget: http://drhyman.com/blog/conditions/why-eating-quick-cheap-food-is-actually-more-expensive/ Other ideas include:
1. Shop in bulk (you can eat the healthiest foods like whole grains, beans, legumes, seeds etc.) for a price chop of over HALF the cost of the fresh/canned form. And besides, eating from a can is probably not the best form of getting those nutrients ( too much sodium, sugar, additives and nutrients lost in the process).
2. Shop for produce in SEASON as this drastically cuts down the cost
3. Opt for LOCAL foods that dont have the added cost of shipping and preserving built in. This also helps support your local farmer whom most likely needs the boost too!
4. Research food shares and buying clubs that you can participate in and reap the benefit of healthy food at majorly discounted prices. CSAs are great and popping up in many communities!
5. Dont be afraid to buy frozen- the nutrition is quite good here and often very affordable. Plus, you dont have to worry about wasting unused food that sits in the fridge all week…
6. Learn the art of bulk recipes- casseroles, stews, soups, big salads with beans and grains go a long way in providing healthy calories and nutrients all week long.
7. Think about where you can save money throughout the week and rearrange spending so that more of your monthly income can be allocated to your food budget. Ex: Look at extra spending- maybe those other bills from gum, alcohol, coffee, tv, video games, computer etc. can be decreased or avoided so you have more access to your spending on quality food!
In good health,
Lizzy
What snacks can I have on the advanced plan of the Blood Sugar Solution?
HI Lynette,
Great question. How about 1/2 an avocado with lemon juice? Or 1 tablespoon of creamy cashew nutbutter on some veggies such as celery. For more ideas please visit: http://www.bloodsugarsolution.com/nutrition-coaching/