Food! (Part 2/6)

Snacks!

So the sound of the word “snack” probably makes you think of unhealthy indulgences; however, for a dancer, snacks are an important part of a workday.  Eating smaller meals more frequently throughout the day not only helps to sustain energy, but also helps control weight and prevent those unhealthy cravings.

Let me start by defining the word snack, as it should be used.

Snack [snak] n – Small portion of healthy food eaten between larger meals to sustain energy, focus, and overall health.

This definition obviously does not include chips, candy, etc.  These foods may give an initial jump-start, but any benefit they may provide is fleeting, not to mention fattening.

So what to snack on?  

Light proteins, natural sugars, and healthy carbohydrates. 

Some Snack Ideas for You:

-Making your own trail mix can be really fun with nuts and dried fruits. 

-Bananas!  I especially like bananas because not only do they contain iron, potassium, fiber, etc. etc. (so many nutritional benefits) but you can also eat it with dirty hands.  (Ok stay with me on this...you just got out of class dancing on the floor and have a few minutes before your next class.  You can peel and eat a banana without ever touching it.  Bonus!)

-Peanut butter sandwich on whole wheat bread.  (Trader Joe’s has my favorite whole wheat bread!  It actually tastes like bread and has a hint of honey.  Oftentimes whole wheat can taste like whole cardboard.  They also have peanut butter that is made entirely of peanuts.  It tastes better and is healthier!)

Special Snack recipe from Lyndell’s Kitchen

Quick Homemade Hummus!

Ok my hummus is made from garbanzo beans, tahini sauce, lemon, and garlic...

Health benefits:

Garbanzo Beans: Contains zinc, protein, and fiber.  Low in fat and is a healthy source of carbohydrates, which helps to regulate sugar levels in your body. 

Tahini Sauce: (Ground Sesame Seeds) Again low in fat and high in protein and contain omega-3 (essential fatty acids we get from our diets that are mostly found in fish, which makes this a lovely vegetarian/vegan option.  Good for the immune system and cell growth), and manganese (helps with digestion and bone growth).

Lemon: Citrus helps inflammation (for sore muscles and injuries).  Lemons also contain Vitamin A and C and potassium.

Garlic:  Aside from keeping away vampires, it also helps with inflammation and is rich in antioxidants, which will keep you healthy.  (If you are worried about bad breath, just share with others!)

Ingredients 

(6 servings)

-2 cups of garbanzo beans drained

-1/3 cup of tahini sauce (I like the one from Trader Joe’s.  You can of course make your own tahini sauce, but then this recipe would lose its title “quick”.)

-1/4 cup of lemon juice (you can buy the juice or squeeze the lemons yourself.  It’ll take about 2-3 lemons.)

-2 cloves of garlic halved

-salt to taste

-If you would like to be fancy, cut some lemon slices and save a few whole beans for garnish (see pic above).

Directions

Combine all ingredients, except the salt, into a food processor or blender.  I use my Ninja!  (Note: whenever I talk about the Ninja, I say, “My Ninja” in an upper register, operatic tone, complete with jazz hands.  I love my Ninja!  Awesome Christmas gift from my uncle last year.  It is super easy to use and clean.  I highly recommend the investment!)

Blend until somewhat smooth.  I personally like it a little chunkier rather than pasty, but it’s up to you.  Taste the hummus and add salt if you wish.

Serve and eat with bread, assorted vegetables, cheese…anything!  Our favorite is Trader Joe’s (there is a trend here) whole wheat Naan bread.  It is like pita bread, but softer. 

Enjoy!!