Food keeps us going this 2020. With the many life-changing events around us, we can’t help but find comfort in tasty meals. Added with a mix of doubt and despair, we can almost rely on snacks and drinks for hope. The additional pounds on our weight can attest to that. Kidding aside, snacks help us get through the craziness around the world.

For the sustainable community, food isn’t just stuff we put in the stomach. Other than taste and texture, they also examine motivations and end-results of food being prepared. Primary consideration should be health, both of the person and the planet.

More and more people are testing the waters of a sustainable and healthy living. One movement sharing these goals is the zero waste lifestyle.  How relevant is this today? Food that is not healthy is trash. Just like the wastes that harm the environment, junk foods (all kinds of unhealthy food) also deteriorate our well-being. But there’s more to this.

A recent report shows that the climate is in critical condition. While environmental policies and the multi-dollar industries affect greatly to this, our unhealthy way of living takes a share of the blame.

To take responsible consumption of food, many households started adopting zero waste recipes, summer food ideas, and healthy food alternatives that kids and adults will love.

Now, you can enjoy a simple snack without feeling guilty through the following recipes:

Healthy Snacks to Try Making During Quarantine:

Coconut and Almond No-Bake Balls (by Lisa Richards of The Candidadiet)

This is a delicious, healthy, and low-sugar dessert made from unsweetened almond and coconut.

Yield: 15 balls

Ingredients:

• 1 cup almond butter (unsweetened)
• ½ cup coconut flour
• ½ cup unsweetened shredded coconut
• 4 Tbsp. canned coconut milk
• 4 Tbsp. coconut oil
• 1 packet Stevia

Instructions:

1. Set aside a heaped tablespoon of the shredded coconut in a bowl.
2. Add all the other ingredients to a food processor and blend until nicely mixed together.
3. Now mold the mixture with your hands into bite sized balls, and roll them in the shredded coconut.
4. Place them on a plate and refrigerate for 30 minutes. Enjoy

Strawberry Rhubarb Ice Cream-Like Fluff (by Summer Yule)

A cold treat made from rhubarb, fresh strawberries, milk and banana.

Yields: 3 cups

Ingredients:

• 1 c chopped rhubarb, frozen (peel the stalks prior to freezing if they
  are not tender)
• 1 c chopped strawberries (fresh)
• 1¼ c milk, 2%
• 1 medium banana, frozen in chunks (overripe)

Instructions:

1. Use a food processor or high-speed blender with a minimum 10-cup capacity for this recipe. 12-cups would be better. If you only have access to a smaller food processor, I recommend cutting this recipe in half.
2. Put all of the ingredients in the food processor and blend until smooth (small flecks of rhubarb and strawberries are ok).
3. Keep blending to let the volume expand and fill the food processor.
4. You may need to stop your food processor a few times to scrape down thensides with a spatula if ingredients are sticking.
5. Divide the dessert into three large glasses and serve with spoons. You can freeze any leftovers in popsicle molds to enjoy later.

Strawberry Muffins (by Lisa Richards of The Candidadiet)

These muffin recipe makes a delightful treat from its moist and full of fresh strawberry flavor.

Yields: 6 muffins

Prep time: 15 mins

Cook time: 30 mins

Total time: 45 mins

Ingredients:

• 1/2 cup coconut flour
• 1/4 tsp. baking soda
• Pinch of salt
• 1/2 cup unsweetened, canned coconut milk
• 1/2 tsp. powdered stevia
• 2 Tbsp. coconut oil, melted
• 3 eggs
• 1/2 tsp. vanilla
• 1/2 cup diced fresh strawberries
• 6 fresh strawberry slices for garnish

Instructions:

1. Preheat oven to 350 degrees F (175 degrees C). Line 6 cups of a 12 cup muffin tin with paper baking cups or brush generously with oil, set aside.
2. In a medium bowl, sift coconut flour, baking soda and salt, whisk to combine. In another medium bowl, add unsweetened coconut milk, stevia, melted coconut oil, eggs, and vanilla, whisk thoroughly. Pour liquid ingredients into bowl with dry ingredients, stir to combine for one minute as coconut flour absorbs liquids. Fold diced strawberries into muffin batter.
3. Spoon muffin batter into the prepared tin, smoothing tops, then press a strawberry slice on the top of each. Bake muffins until golden brown, about 30 to 35 minutes. Cool, serve.

Black Bean Brownies (by Dr. Lina Velikova of Supplements101)

Dr. Velikova says, “This is one of my favorite healthy snacks that is not only gluten-free but also extremely nutritious. We all love brownies, so you can still make chocolate brownies without compromising the classic taste and feel of this American household staple. What’s also great about these brownies is that they pack a lot of protein and fiber since wheat is replaced entirely by black beans.”

These black bean brownies are also vegan, thanks to black beans and flaxseed eggs replacing the traditional ingredients. To add an extra health kick, you can also substitute cane sugar with maple syrup or honey, and use coconut oil instead of butter. Finally, sprinkle nuts of your choice over the top to create the ultimate healthy brownie that can pretty much replace a regular meal due to its high nutritional content.

The best part is that they actually taste identical to regular chocolate brownies, just have someone try them out without telling them and watch their reaction!

Ingredients:

• 1 can of black beans
• 2 flax eggs
• 1 1/2 tsp Baking powder
• 3/4 cup raw organic cocoa powder
• 1/4 tsp Sea salt
• 1 tsp pure vanilla extract
• 3 tbsp coconut oil
• 1/2 cup of organic cane sugar (optional: 2 tbsp maple syrup)

Tropical Fruity Smoothie (by Rebekah Lara of Simply Living Green with Rebekah)

This is a simple, healthy, and yummy tropical smoothie which is also perfect for a plastic-free snack.

Yields: 2-3 smoothies

Ingredients:

• 2 cups water
• 2 cups spinach
• 1 cup frozen pineapple
• 1 cup frozen mangos
• 1 banana

Instructions:

Add liquids & greens to blender and blend. Then add frozen fruits and banana. Blend until smooth and enjoy!

Other plastic-free snack tips:

• Store any smoothie leftovers in a glass jar and enjoy later that day.
• Make your own popsicles by blending your favorite fruit and freezing in reusable molds, such as using stainless steel ice pop molds.
• Pack a reusable water bottle instead of disposable plastic water bottles.
• Ditch the plastic baggies and pack your snacks in reusable containers.

Easy Yogurt Parfaits (by Hannah and Joel Lewis of The Beard and The Baker)

These easy yogurt parfaits are perfect for kids of all ages and are something they can even put together themselves! You layer their favorite yogurt, some healthy granola, and their favorite fruit like strawberries, bananas, blueberries, etc. to make a filling and nutritious snack.

Ingredients:

• 1 cup Greek yogurt
• 1/2 cup favorite granola
• 1/2 cup sliced strawberries
• 1/2 cup sliced bananas

Instructions:

1. Scoop a layer of Greek yogurt into a small bowl. Bang slightly on the counter to level the yogurt.
2. Add a layer of sliced bananas, sliced strawberries, and granola.
3. Scoop another layer of Greek yogurt on top.
4. Finally, top with more bananas, strawberries, and granola. Enjoy!

Strawberry Kale Smoothie (by Melissa Nieves of Kemtai)

This recipe, which also has omega-3 fatty acids from the flaxseeds, is also great for adults and kids. I love It has enough energy, vitamins, minerals, protein and healthy fats to keep me going during my workouts.

Ingredients:

• 1 cup fresh or frozen strawberries
• 1 cup Fresh Kale
• 1 container Strawberry Greek yogurt, low fat, low sugar
• ½ cup 1% Low fat milk (or plant based milk)
• 1 tbsp Ground flax seeds

Instructions:

1. Add all ingredients to a high speed blender.
2. Blend until smooth and lump free.
3. Serve immediately.

Spinach Dip Toast Bites (by Sahana of Recipe Aroma)

These iron rich spinach dip toast bites are flavorful snacks that are healthy, quick and easy to make, and it takes only two main ingredients to make these. Made with bread toast dipped in spinach dip, these are perfect snacks for your little picky eaters.

Ingredients:

• 2 cups Baby Spinach (shredded)
• 1/2 cup Whole Green Lentils
• 1/2 tsp Salt (as per your taste)
• 2 tbsp Olive Oil
• 4 slices of Brown Bread
• Pinch of Black Pepper

Instructions:

1. Soak whole green lentils in water for overnight or at least 6 hours.
2. Place the soaked whole green lentils and washed spinach and a blender and blend until smooth and creamy paste forms.
3. Transfer the spinach dip to a medium bowl. Add salt to taste. Set aside.
4. Put the skillet on stove and let it warm up for a few minutes. Pour a small amount of olive oil on your skillet to shallow fry your spinach toast that we are going to prepare in the next step.
5. Take a slice of bread and spread a thin layer of paste on one side of the bread. Place the pasted side of bread on the skillet.
6. While the bread is getting toasted, spread the spinach spread on the other side of the bread. Pour a few oil drops on top of this spread and flip the bread to cook this side.
7. Toast the bread until the surface looks little dried up.
8. Transfer the toast to your serving place and cut in four pieces.
9. Sprinkle with black pepper. Serve warm.
10. Repeat the process for the rest of the toast.

Apple Nacho Platter (by PB2 Pre+Probiotic)

This Apple Nacho Platter is dripping with a peanut butter drizzle and melted chocolate aka the perfect combination to satisfy your sweet tooth. Best of all, it calls for simple, whole ingredients for amazing flavor without the guilt.

Ingredients:

• 4 apples, sliced
• 1/4 cup of lemon or lime juice
• 1/8 – 1/4 cup of Pre + Probiotic PB2
• 1/4 cup of chocolate chips melted
• 1/2 teaspoon of cinnamon or apple pie spice mix
• 2 tablespoons of shredded coconut
• Handful of chocolate chips or cacao nibs

Instructions:

1. Core and slice the apples to about 1/4-inch thickness. Soak the slices in a shallow bowl with 4 cups of water and 1/4 cup of lemon or lime juice.
2. Drain the apple slices and let excess water drip off.
3. Arrange the dried apple slices in a circular pattern on a large platter.
4. Reconstitute the PB2 powder with water and drizzle all over the apple slices. The PB2 label will have directions for reconstituting the powder.
5. Melt the chocolate chips and drizzle the melted chocolate on the apples.
6. Sprinkle everything with cinnamon, shredded coconut, chocolate chip, and any other toppings you would like. Enjoy!

Oat Milk Chia Pudding with Blueberry Orange Compote (by Robin Deem of CaliGirl Cooking)

A tasty, nutritious, and easy to make pudding topped with a blueberry orange compote.

Yields: 4 cups

Prep time: 15 minutes

Cooking time: 15 minutes

Resting time: 8 hours

Total hours: 8 hours and 30 minutes

Ingredients:

For the pudding

• 1/4 cup chia seeds
• 3/4 cup oat milk
• 1/2 teaspoon vanilla extract or vanilla bean paste

For the compote

• 6 ounces blueberries
• 1/4 cup water
• 2 teaspoons orange zest

 Instructions:

1. Combine the chia seeds, oat milk and vanilla extract or paste in a Mason jar with a lid. Shake to combine and place in refrigerator for at least 12 and up to 36 hours.
2. To make the compote, combine blueberries, water and orange zest in a small saucepan. Bring to a boil and then reduce to a simmer, cooking until blueberries break down and mixture is reduced to a jam-like texture. Let cool completely before serving with chia pudding.
3. To serve, scoop some chia pudding into a bowl and top with compote.

Air Fryer Pretzel Bites (by Sarah Cook of Sustainable Cooks)

This is a chewy, soft, and perfectly salty pretzel bites recipe for an afterschool snack.

Ingredients:

• Flour
• Yeast – rapid rise
• Sugar or honey.
• Salt – sea salt for the dough, and pretzel salt for the top. Don’t have pretzel salt? You can use kosher or flaky sea salt like Maldon.
• Egg or baking soda if you want to try one of the methods described below (optional)

Instructions (for three different methods):

Egg wash – mix 1 egg with 1 tbsp of water. Brush over the dough balls and sprinkle with salt prior to cooking.

{vegan} Baking soda bath – just like when making Homemade Pretzel Rolls, dipping the bites in 4 cups of boiling water mixed with 1/3 cup of baking soda will give them a perfectly chewy exterior. But…I didn’t find the taste any better when doing this method and it took more time. And um, dirtied an extra dish.

Butter – Probably the easiest (and tastiest) option, simply brush melted butter over the bites once they’re done cooking and sprinkle with salt. It’s best to work in batches of 3-4 pretzels at a time so the salt sticks to the butter before it dries.

Chocolate Peanut Butter Energy Balls (by Allie Edwards of Vigor It Out)

This recipe is loaded with healthy dark chocolate, peanut butter, oatmeal, superfoods, and more for a truly indulgent energy ball.

Ingredients:

• 1 1/2 cup Quick Oats
• 1/4 cup Baking Cocoa Powder
• 1/4 cup Unrefined Coconut Oil
• 1 oz. Unsweetened Baker’s Chocolate
• 1/8 tsp. Cinnamon
• 1/2 cup roasted (or raw) unsalted peanuts
• 1/2 cup Chunky Natural Peanut Butter
• 2 tbsp. Raw Unfiltered Honey
• 2 tbsp. Molasses

Instructions:

1. Soften the coconut oil. It’s best to do this over the stove but if you’re in a rush the microwave will work as well. I do try to avoid using the microwave to heat the foods I’ve paid more for the know they are unrefined at fear of just breaking down the healthy properties of them utilizing a faster heat source. I place the entire glass jar in a pot of boiling water for a minute.
2. Next add in the oats, cocoa powder, cinnamon, honey, and peanut butter to the coconut oil. Mix until fully incorporated. You will end with a thick chocolatey goodness.
3. Chop the Baker’s Chocolate Bar into small chunks. You are basically making your own chocolate chips sans sugar. If they are too big you will get a really bitter bite in your chocolate peanut butter protein balls, but if they are too flakey they blend in too much with the mix.
4. Add in the peanuts and chocolate chunks and stir until fully incorporated.
5. Form small balls by rolling the mix in your hands and place on a plate.
6. Put the plate into the fridge for 1 hour and then transfer the chilled energy bites to a container. Continue to store in the fridge to keep the coconut oil firm.

Nacho Chickpeas (by Summer Yule)

This is one of the best healthier versions of nacho made from chickpeas.

Ingredients:

• 2½ cans chickpeas, drained (15½ ounces per can)
• ⅓ c nutritional yeast
• 3 T avocado oil (or oil of choice)
• 2 t chili powder
• ½ t garlic powder
• ½ t cumin

Instructions:

1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
2. Stir the nutritional yeast and spices together. Add the oil and stir until you get an evenly crumbly mixture.
3. Put the drained chickpeas in a bowl. Add the nutritional yeast mixture and combine well. The mixture should coat the chickpeas fairly evenly.
4. Spread the chickpeas out on your lined baking sheet in a single layer (touching is fine). Bake for a total of 45 minutes, giving them a stir about every 20 minutes. Try to move the ones on the edges of the baking sheet to the middle when you stir. This will help them cook more evenly.
5. Let them cool to room temperature before eating. Enjoy this tasty and easy snack option!

Pistachio Oat Bars (from One Part Plant by Jessica Murnane)

This snack is a pistachio and oats in a bar.

Ingredients:

• 1 cup raw shelled pistachios
• 1 cup whole rolled oats*
• ½ teaspoon sea salt
• ¼ cup maple syrup, more for drizzling on top
• 2 tablespoons olive oil
• ⅓ cup unsweetened coconut flakes
• additional handful of chopped pistachios for the topping

Instructions:

1. Preheat the oven to 350 degrees and line an 8-inch square pan with parchment paper. In a food processor with the S blade attached, process the pistachios, oats, and salt for about 30 seconds, until a meal starts to form. Drizzle in the maple syrup and olive oil while the motor is still running and the meal begins to come together into a crumbly, almost-wet dough.
2. Press the dough evenly into the pan and cover it with coconut flakes and remaining pistachios. Bake for 10 to 12 minutes until the coconut is nice and golden brown and the dough is cooked through. You want the squares to still be a little soft – don’t overbake these.
3. Carefully lift the cooled dough out of the pan by holding two sides of the parchment paper. Cut it into squares. Drizzle a little maple syrup over the top for extra sweetness, if you like. Store the squares in a sealed container for up to a week.

Roasted Chickpeas (from delish)

This crunchy snack is a great alternative for unhealthy chips.

Yields: 4 servings

Prep time: 5 minutes

Total time: 55 minutes

Ingredients:

• 1 (15-oz.) can chickpeas, drained and rinsed
• 1 tbsp. vegetable oil
• 1/2 tsp. kosher salt

For seasoning:

• 1 tsp. cumin
• 1 tsp. chili powder
• 1/2 tsp. dried oregano

Instructions:

1. Preheat oven to 350°. Pour chickpeas onto baking sheet in an even layer.
2. When oven is heated, place chickpeas in oven until completely dry, 8 to 10 minutes.
3. Remove chickpeas from oven and toss with oil and salt. Return to oven and bake until golden brown, dry, and crispy, 33 to 35 minutes, tossing halfway through.
4. Combine chickpeas and seasonings on sheet tray and toss to combine. Spread into an even layer and let cool completely.
5. To store, place in a resealable bag or tupperware, with the bag slightly open or lid ajar to maintain crispness.

Crispy Baked Avocado Fries (by Chocolate Covered Katie)

An addictive, yet nutritious snacks made from avocados.

Yields: 2-3 servings

Ingredients:

• 2 large or 4 small avocados, peeled and sliced
• 1/4 tsp garlic powder
• 1/4 tsp salt
• 1/4 cup flour, such as garbanzo flour
• 1/2 cup milk of choice
• 1 cup breadcrumbs, gf if desired (Or make your own by processing toasted bread in a food processor) (40g)

Instructions:

Preheat oven to 420 F. Grease a baking sheet, and set aside. Combine the garlic, salt, and flour in a shallow dish. Add the milk to a separate shallow dish. Coat each avocado slice in flour, then dip in the milk. Sprinkle breadcrumbs over each slice, pressing down lightly until the crumbs stick. Place on the baking tray. Bake 15-18 minutes, or until golden. Store leftovers in the fridge 2-3 days.

Zucchini Parmesan Chips (from delish)

A healthy snacks made from a versatile vegetable—zucchini! This is low in carb and delicious which makes it lovable for kids and adults alike.

Yields: 4 servings

Prep time: 10 minutes

Total time: 35 minutes

Ingredients:

• 2 large zucchini, thinly sliced
• kosher salt
• Freshly ground black pepper
• 1 1/2 c. freshly grated Parmesan
• Marinara, for dipping

Instructions:

1. Preheat oven to 400º and line a baking sheet with parchment. Arrange zucchini slices on baking sheet and season with salt and pepper. Top each with Parmesan.
2. Bake until deeply golden and crisp, 20 to 25 minutes.
3. Serve with marinara.

Conclusion

Taking care of yourself and your family’s health is not optional. It is not practiced randomly. Rather, individual and families strive serving nutritious food every day, with every meal. With the many events around us, we are all susceptible not only to physical harm, but to mental and emotional dangers as well. Our best countermeasure is a sound body and soul. We do that through regulating our food intake.

When you make healthy snacks available at the food table, you show love for the gift of life. You also take control of your lifestyle in a responsible and tender way. So this 2020, only eat food that really sustains life. Eat food sustainably.