3 HEALTHY MEALS TO TRY NOW


July 5, 2023

Suzanne Davis, Nutritionist at Nantucket Cottage Hospital, dishes on her top three healthy snacks and meals to make in a pinch.

story by Antonia DePace

BREAKFAST:

Greek Yogurt and Fruit Bowl


  • 1 cup plain Greek Yogurt


  • 2 Tbsp chia seeds


  • ¼ cup walnuts


  • 1 cup of blueberries and strawberries


Dietary Note: This snack is approximately 17 grams of fiber and has no added sugars!



1. Mix yogurt, chia seeds, walnuts and fruit into bowl and enjoy

LUNCH:

Avocado Toast


  • 1 slice of either Ezekiel bread or Dave's Killer bread


  • ½ an avocado


  • ½ cup cottage cheese


  • ¼ cup pumpkin seeds


  • Grape tomatoes


  • 1 Tbsp balsamic glaze


Dietary Note: 7 grams fiber and 9 grams of added sugar


1. Toast the bread


2. Mash and spread avocado on the toast


3. Top with cottage cheese


4. Sprinkle with seeds and tomatoes


5. Drizzle with balsamic glaze

SNACK:

Sliced Apples with Peanut Butter Dip


  • 1 sliced apple


  • 2 Tbsp Teddy's peanut butter


  • 3 Tbsp unsweetened coconut


  • 1/8 cup sliced almonds


  • 1 Tbsp chocolate chips


Dietary Note: 11 grams fiber and 8 grams of added sugar


1. Thinly slice the apple into rings


2. Spread each slice with peanut butter


3. Sprinkle with toppings

*The best way to keep your natural peanut butter spreadable: when you first open the peanut butter mix it up really well and then keep it upside down in the refrigerator.

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