Eating past 8.p.m. has been known to
get a bad rap. In reality the reason you may have gained, or not been
able to lose, weight probably has more to do with what you are eating
and how much you are eating, rather than the time of day when you are
eating it. Eating at night, if done healthily, can offer some surprising
benefits. Eating the right protein at night can help you build muscle
while you sleep. Eating low glycemic carbs at night can help you control
blood sugar the next day and even help you regulate your appetite. Read
on to find out about 16 snacks that are OK to eat at night. Some are
not-so-guilty pleasures, some are great snacks to have after a light
dinner and others make fantastic post-workout snacks (for those of you
who work out at night).
1. High Protein “Cake Batter”
Everyone loves cake batter — the delicious creamy and rich
consistency is coveted by dieters everywhere. But this indulgence
doesn’t need to be off-limits. Here is a high protein version that will
satisfy the strongest late night cravings -- and it packs in the
protein! To make it, use 1 ½ scoops vanilla protein powder, 3 tbsp heavy
cream, ½ tsp pumpkin spice. Combine in a bowl, and mix with a fork
until thoroughly mixed. Add 1-2 tablespoons of water as needed to reach
the desired consistency.
2. Coconut Mango Cream
Who doesn’t like cold and creamy desserts? Unfortunately, most
of standard store-bought frozen desserts are packed with calories and
sugar. Here is a simple dessert that uses frozen mango and coconut milk
to make a dish your friends will rave about. Combine in a blender 1 cup
frozen mango pieces, ⅓ cup coconut milk, 2 tbsp hemp seeds and 2 scoops
of protein powder. Blend until pudding consistency. You can add water as
necessary to achieve desired consistency. This makes three,160-calorie
servings. To make it vegan, opt for a vegan protein powder like hemp,
brown rice or pea.
3. No-Bake Honey Peanut Butter Cookies
These simple to make no bake cookies contain the great flavor
combination of peanut butter and chocolate along with a little hint of
sweetness from honey. The addition of oats adds a punch of fiber and
plant protein that makes them very satisfying. Combine the following
ingredients in a bowl: 2 ½ cup rolled oats, ⅓ cup natural peanut butter,
3 tbsp honey, ½ cup dark chocolate chips. Mix thoroughly and then use a
muffin tin as the mold to form the cookies. This recipe works really
well with mini muffin tins as well. It makes about eight 250-calorie
cookies -- so one is more than enough. Tip: To cut down on calories, you
can make 16 cookies instead.
4. Dark Chocolate
Chocolate is often seen as a forbidden food — but not all
chocolate is created equal. There is a big nutritional difference
between your average convenience store chocolate candy and cacao-rich
dark chocolate. The dark chocolate lacks the high added sugar content of
traditional chocolate and instead provides you an antioxidant punch
that has been shown to lower blood pressure, improve insulin
sensitivity, fight inflammation and improve your mood. Next time you
need to wind down at night, have an ounce of your favorite dark
chocolate (70% cacao or greater).
5. BCAA Slushy
A slushy is a classic childhood treat, but as adults we may tend to
avoid these high sugar concoctions laden with questionable food dye.
Here is a better, no added sugar, version that contains branched chain
amino acids (BCAA), which can help decrease muscle soreness and
stimulate muscle growth. Mix 10 grams of flavored BCAA powder in 4oz
water until completely dissolved. Add BCAA mixture to a blender with 2
cups of ice. Blend until ice is crushed to desired consistency. Pour
into a bowl and enjoy with a spoon. Watch out for brain freeze!
6. Strawberry Banana ‘Ice Cream’
Ice cream is a great late night treat but with a half cup
packing almost 200 calories, this treat becomes off-limits fast. A great
alternative to traditional ice cream is to make it with frozen bananas.
Mashed frozen bananas provide an ice cream-like consistency without the
added sugars, fat, and calories. Here’s the simple recipe: Slice up 2
very ripe bananas and 1 cup of strawberries. Place them in the freezer
until frozen. Once frozen, place strawberries and bananas in a food
processor and process on high until an ice cream like consistency is
achieved -- voila, vegan ice cream. If you get serious about your banana
ice cream you might want to check out the Yonanas machine, a kitchen
appliance designed for making banana ice cream.
7. Pistachios
Pistachios in the shell are an excellent nighttime snack as the
de-shelling process requires some work, consequently slowing down how
fast you can eat them. The slower you eat, the less you will consume.
Another bonus with pistachios is that you get to eat more nuts per ounce
(49 nuts) than any other nut. The combination of getting to eat more
and having to eat them slower makes pistachios one of the best options.
In addition, nuts come with a unique nutritional package since they
contain fiber, biotin, vitamin B6, thiamin, folate, unsaturated fats,
and plant sterols -- all of this makes them highly-nutritious as well as
satisfying. If you are looking for something more, you can pair
pistachios with goat cheese or a fruit, like raspberries.
8. Not Your Average Milkshake
With the right kind of protein, you can make thick and creamy
milkshakes without excessive calories and fat. The key is to add casein
protein powder or a milk protein powder blend (which will contain whey
and casein). The biochemical properties of casein cause it to act as a
thickener. Casein has been shown to have anti-catabolic properties,
helping prevent excessive muscle breakdown after an intense workout.
Combine in a blender: 1 and ½ scoops of casein protein powder with 1 cup
of milk, a drop or two of vanilla extract, and 4-5 ice cubes (the more
ice, the thicker your shake will be). Blend on high until all the ice is
chopped up. This nutrient powered milkshake packs about 40 grams of
protein and ⅓ of the recommended daily intake for calcium.
9. Chocolate Peanut Butter Cottage Cheese
The combination of chocolate and peanut butter is one of the
best flavors that exists. This simple snack combines those two great
flavors along with a creamy texture from cottage cheese. In addition,
this great snack provides a high dose of casein protein. Casein is the
slower digesting milk protein (whey being the other milk protein) which
has been shown to boost recovery while you sleep when taken later at
night. In a bowl, combine 2/3 cup of cottage cheese, 1 tbsp of natural
peanut butter, 1/2 scoop of chocolate casein protein powder and 2 tsps
of dark unsweetened chocolate powder. Mix thoroughly and enjoy.
10. Raspberry Greek Yogurt Pops
Popsicles are a simple after dinner snack, but if you buy them
at the grocery store they are essentially made up of sugar and food dye.
With this simple recipe for frozen Greek yogurt pops you can do much
better than this. It’s a nutritional treat with minimal prep. Greek
yogurt is regular yogurt’s nutritionally superior sibling, with double
the protein and half the carbs per serving. To make frozen Greek yogurt
pops mash ¾ cup of raspberries in 2 cups of 2% plain Greek yogurt.
Portion this mixture into Popsicle molds and place in the freezer for
several hours until completely frozen.
11. Pumpkin Seeds
The hallmark of a good nighttime snack is a food that will help
fulfill a nagging craving, while at the same time help you relax,
unwind, and get ready for bed. Roasted pumpkin seeds meet this
challenge. One serving of pumpkin seeds contains almost 50% of your
recommended intake of magnesium. Magnesium is an essential mineral that
is used in over 300 reactions in your body. One key area that magnesium
addresses is relaxation. Magnesium is a relaxant and high magnesium
snacks are ideal for helping you unwind at night. The slight saltiness
of roasted pumpkin seeds curbs your salty snack craving that is usually
reserved for potato chips. Next time you want to snack on something
while watching your favorite nighttime sitcom, reach for a quarter cup
of roasted pumpkin seeds.
12. Warm Milk & Honey
Warm milk has long been a sleep aid, making it a good late night
snack choice if you have trouble falling asleep at night. It is
interesting to note that despite people swearing by the effectiveness of
a warm glass of milk in aiding in your relaxation efforts, the effect
may be more psychological than physiological. It was once thought that
the tryptophan in milk led to increases in the feel-good hormone
serotonin. However, the additional amino acids in milk can actually
prevent the tryptophan from preferentially getting into your brain.
Adding honey to your warm milk will slightly boost the sugar content of
your snack. This extra sugar is easily digested and can stimulate
hormones that drive the formation of serotonin, making your warm milk
aid in your sleep efforts from a psychological and physiological
perspective.
13. Frozen Blueberries
This is my favorite evening snack. The cold sweetness of frozen
blueberries is very refreshing at the end of the day. Frozen blueberries
are packed with just as many high-powered antioxidants as their fresh
counterparts, because they are flash frozen at peak ripeness.
Blueberries are one of the best foods that you can eat for your health.
Research has shown that the nutrients in blueberries can help improve
brain function and heart health. If your diet can afford the extra
calories, adding 2 tbsp of cream adds to the richness and sweetness of
the treat.
14. Almonds
Nuts have been traditionally pitted as a “bad” snack food for weight
loss due to their high fat content. But, a 2012 study published in the
American Journal of Clinical Nutrition found that people who ate almonds
lost just as much weight at 18 months compared to people that abstained
from eating almonds. In addition, people who ate almonds experienced
greater improvements in their total cholesterol and triglycerides -- two
key cardiovascular disease risk factors. Almonds are also another food
that is high in magnesium. One ounce of almonds (about 1/4 cup) and can
be snacked on raw, roasted, or seasoned with your favorite spice like
curry or chili powder.
15. Berries and Cream
The combination of berries and cream is a simple and satisfying
dessert. By substituting full fat plain Greek yogurt for the cream, you
can still enjoy a high protein version of this thick and creamy dessert.
Top ½ cup of full fat plain Greek yogurt with ¼ cup blackberries and ¼
cup of raspberries.
16. Kale Chips
Kale chips provide you a great salty crunch without the extra fat and
calories you’d get with regular potato chips. Kale chips also provide
vitamins K, A, C and the cancer-fighting phytochemicals called
carotenoids. These are all things you don’t get from potato chips. Kale
chips taste best when they are freshly-baked. The prep time is so
minimal that you can easily whip up a batch while you are making dinner
to enjoy them later in the evening. Pre-heat the oven to 400 degrees.
Remove and discard the thick stems. Toss the kale pieces in a small
amount of extra virgin olive oil, sea salt, and pepper – you can add
garlic too. Spread the kale out on a baking sheet (non-insulated) and
bake for 12-17 minutes or until crispy but not burnt.
No comments:
Post a Comment