Finding snacks that are loaded with healing and beneficial nutrients, plus ones that contain the important balance of fat/fiber/protein, AND that taste delicious is a major win in my world. Because here is the thing, I love good food and I love giving my body what it needs to function as best as it can. Win Win
When considering what to eat every day for long term and sustainable health I am always thinking 1. what can we add? 2. what can we take away? And of course what is DELICIOUS.
This snack is beautifully free of all the major common inflammatory foods that can gradually lead to symptoms/disease, pain, faulty digestion, immune disfunction, mental health problems, and more . Plus, it adds tons of important nutrients our body needs to stay strong as well as that fat/fiber/protein ratio to help balance hormones (insulin, cortisol, thyroid and even sex hormones!).
What’s up with the fat/fiber/protein? This ratio of nutrients is the key to keeping our blood sugar balanced (glucose and the hormone insulin) and feeling satiated while getting important building blocks for body functions. (In our house we call fats brain food, protein muscle foods, and fiber energy/plant nutrient foods) When our blood sugar spikes from eating fast carbs, refined carbs, or carbs with out fiber (bagels or pretzels for example), it starts a cascade of hormonal events that can cause energy problems-problems sleeping, problems with sex hormones, fatigue, and more. By eating a healthy fat, a clean protein, and loads of fiber each time you eat you are doing your body and mind a huge service. It’s an easy, delicious, and satisfying way to eat!
This snack is a perfect mix of fat/fiber/protein and is loaded with nutrients. Here are all of the star ingredients-
A few of the stars-
Sweet potatoes- sweet potatoes are loaded with antioxidants, vitamins, minerals, and fiber. They contain loads of vitamin C, vitamin A, B6, manganese and many more healing nutrients. The fibers in them are awesome for your gut health and microbiome, which impact your entire body. Thy support immune health, brain health, hormone balance and more.
Avocados– Avocados are an awesome source of important healthy fats. They are primarily oleic acid which is an anti-inflammatory fatty acid. They are a great source of vitamin K, potassium, vitamin c and folate.
Garlic– Garlic is used as medicine all over the world. It is known to boost immune function, be helpful in lowering blood pressure, heart health, cholesterol, and has tons of antioxidants to prevent free radical damage.
And here is the recipe so you can enjoy the goodness for yourself
- Sweet potatoes- sliced into even rounds
- Extra Virgin Olive Oil
- Sea salt
- Avocados- 2
- Garlic cloves (smashed and chopped fine)- 2-4 depending on your love
- Fresh cilantro- 1 tbsp plus more for garnish
- Juice from 1 lime
- Smoked salmon
Procedure for sweet potato chips- Preheat the oven to 425ºF (218ºC) and line a baking sheet with parchment paper (or not). In a bowl, add the sweet potato rounds along with avocado oil and sea salt. Toss to combine. Place the rounds on the baking sheet, ensuring they are spread out evenly. Bake for 12 minutes, flip and bake for 10 minutes more. Remove and set aside.
Procedure for avocados and snacks- In a bowl, add the avocado and mash with a fork. Add cilantro, sea salt, lime juice and fresh garlic. Add the mashed avocado mix to the sweet potato crostini. Eat as is or I like to top it with smoked salmon and chives. Serve and enjoy!
You can make a big bag of the sweet potato chips and store the ones you don’t use in the refrigerator to use another day for a quick snack.
A few of my other favorite snacks include- almond butter with apple slices, carrots/celery and hummus, kale chips with nutritional yeast, hard boiled eggs chopped up in lettuce wraps, olives, artichokes, chia pudding, and clean smoothies with a good fat/protein. What are your favorites?
Janel is a Functional Medicine Nutritionist, Board certified holistic nutritionist, herbalist, yoga therapist and has her PhD in Natural medicine. She works with people using food and lifestyle to help them function their best today and for decades to come. She believes in empowering people to understand their body and take charge of their health.
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