Whether you are heading back to the office, or still WFH. Here are five simple snack ideas from our d.velop™ Registered Dietitian coaches with minimal prep, healthy carbohydrates and protein to keep you energized, and packed with immune supporting nutrients.
You can find all of these recipes and more on the Nutrition page. Simply tap “See all recommended recipes” then enter the recipe name in the search bar.
Blueberry Banana Smoothie
Blend blueberries, banana, almond butter, and milk of choice to take on the go for a refreshing afternoon pick-me-up! Blueberries contain a component called flavonoids that fight off free radicals (Pancho et at, 2016).
Savory Trail Mix
Toss together sunflower seeds, cashews, raisins, and a few dark chocolate chips, for an energy-dense snack. Make a large batch and portion into small containers for convenience. Sunflower seeds contain Vitamin E which is known to play a role in immunity and decreasing inflammation in the body (Shaik-Dasthagirisaheb et al, 2013).
Hummus and Vegetables
Slice up red bell peppers and pair with cherry tomatoes and fresh broccoli to dip in a hummus of your choice! Peppers, tomatoes and broccoli are rich in Vitamin C, an antioxidant, which has an important role in supporting a healthy immune system.
Yogurt and Fruit Parfaits
Layer strawberries, low fat Greek yogurt, and a sprinkle of granola in a cup for a satisfying, protein rich snack. To make ahead, simply leave out the granola and store in a separate container. Studies show that regular consumption of probiotic foods has some health benefits, including improvements in the immune system in fighting respiratory tract infections (Lollo et al, 2013).
Roasted Chickpeas
Toss together canned chickpeas with a little olive oil and spices such as curry powder, and you have yourself a savory, crunchy satisfying snack. Chickpeas, also known as garbanzo beans, provide a variety of vitamins and minerals and are a good source of protein and fiber. Curry powder is packed with spices such turmeric, coriander, and cumin all of which are thought to have anti-inflammatory properties.
Author:
Emma Donnelly, RDN, LDN
Resources
- PancheAN, Diwan AD, Chandra SR. Flavonoids: an overview. J Nutr Sci. 2016;5:e47. Published 2016 Dec 29. doi:10.1017/jns.2016.41
- Shaik-DasthagirisahebYB, Varvara G, Murmura G, et al. Role of vitamins D, E and C in immunity and inflammation. J BiolRegul Homeost Agents. 2013;27(2):291-295.
- Lollo PCB, de Moura CS, Morato PN, et al. Probiotic yogurt offers higherimmune-protectionthan probiotic whey beverage. Food Research International. 2013;54(1):118-124. doi:10.1016/j.foodres.2013.06.003
- Office of Dietary Supplements - Vitamin D. Accessed July 25, 2021.https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
- ZdrengheaMT, Makrinioti H, Bagacean C, Bush A, Johnston SL, Stanciu LA. Vitamin D modulation of innate immune responses to respiratory viral infections. Rev Med Virol. 2017;27(1):10.1002/rmv.1909. doi:10.1002/rmv.1909
- AranowC. Vitamin D and the immune system. Journal of investigative medicine : the official publication of the American Federation for Clinical Research. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/. Published August 2011. Accessed June 29, 2021.
- SandjoLP;Zingue S;Dos SantosNascimento MV;de Moraes MH;Vicente G;Amoah SK;Dalmarco EM;Frode TS;Creczynski Pasa TB;Steindel M; Cytotoxicity, ANTIPROTOZOAL, and Antiinflammatory activities of EIGHT Curry powders andcomparison of THEIR UPLC-ESI-QTOF-MS chemical profiles. Journal of the science of food and agriculture. https://pubmed.ncbi.nlm.nih.gov/30478925/. Accessed July 28, 2021.
