Blood Sugar Stable Snacks (Print Version)
Smart nighttime eating choices that combine protein, fiber and healthy fats to prevent overnight blood sugar fluctuations and improve sleep.
# Ingredients:
→ Vegetables and Hummus
01 -
Carrots, tomatoes, cucumbers, sliced
02 -
Hummus, 1/4 cup
→ Apple and Nut Butter
03 -
Apple, sliced
04 -
Almond butter, 2 tablespoons
→ Whole Wheat Toast with Avocado
05 -
Whole wheat toast, 1 slice
06 -
Avocado, 1/4, mashed
→ Greek Yogurt with Blueberries
07 -
Greek yogurt, unsweetened, 1/2 cup
08 -
Blueberries, fresh, 1/4 cup
→ Nuts
09 -
Mixed nuts (almonds, cashews, walnuts), 1/4 cup
→ Low Fat Cheese and Multigrain Crackers
10 -
Low-fat mozzarella cheese, 1 ounce
11 -
Multigrain crackers, 5 pieces
→ Cottage Cheese and Apricots
12 -
Cottage cheese, low-fat, 1/2 cup
13 -
Dried apricots, unsweetened, 3 pieces
→ Hard Boiled Eggs
14 -
Hard boiled eggs, 2
→ Roasted Chickpeas
15 -
Chickpeas, cooked, 1/2 cup
16 -
Olive oil, 1 teaspoon
17 -
Salt, to taste
→ Cherry Tomatoes and Mozzarella Cheese
18 -
Cherry tomatoes, 1/2 cup
19 -
Low-fat mozzarella, 1 ounce, sliced
→ Chia Pudding
20 -
Chia seeds, 3 tablespoons
21 -
Unsweetened almond milk, 1/2 cup
22 -
Honey or maple syrup, 1 teaspoon (optional)
23 -
Fresh berries, 1/4 cup, for garnish
# Steps to Follow:
01 -
Slice carrots, tomatoes, and cucumbers. Serve with 1/4 cup hummus on the side.
02 -
Slice an apple and spread 2 tablespoons of almond butter on the slices.
03 -
Toast one slice of whole wheat bread and top with 1/4 mashed avocado.
04 -
Place 1/2 cup of Greek yogurt in a bowl and top with 1/4 cup fresh blueberries.
05 -
Measure 1/4 cup of mixed nuts and enjoy as is.
06 -
Slice 1 ounce of low-fat mozzarella cheese and place on 5 multigrain crackers.
07 -
Scoop 1/2 cup of low-fat cottage cheese into a bowl and pair with 3 unsweetened dried apricots.
08 -
Boil and peel 2 eggs. Serve whole or sliced.
09 -
Toss 1/2 cup cooked chickpeas with 1 teaspoon olive oil and salt to taste. Roast in a pan on medium heat until crispy.
10 -
Halve 1/2 cup of cherry tomatoes and plate with 1 ounce of low-fat mozzarella cheese.
11 -
Mix 3 tablespoons of chia seeds with 1/2 cup unsweetened almond milk. Let sit for 30 minutes until thickened. Sweeten with 1 teaspoon honey or maple syrup if desired, and garnish with 1/4 cup fresh berries.
# Additional Notes:
01 -
Snacks are designed to stabilize blood sugar overnight and reduce nighttime disruptions.