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Daily Nutrition

Four Easy Snacks To Keep You Satisfied And Fueled

Here at Trail Runner, we love snacks. Here are four flavor-packed recipes to make sure the midafternoon crash won't stand a chance.

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Here at Trail Runner, we love snacks. Not only do they keep us happy throughout the day, but especially around the holidays, having healthy snack options in our houses and cars means fewer times reaching for less-healthy alternatives or hitting the drive thru too often. 

With all the deliciousness that comes with the holidays, there will be plenty of occasions to indulge and enjoy those things we tend to limit throughout the year. So, let’s keep some great snacks around to have room for all our favorites.  

Go-to’s for me have always been granola, a peanut butter sandwich or even the classic potatoes and egg “Spanish tortillas” from the original Feedzone cookbook.  This is a classic Spanish tapas dish which can be made ahead and refrigerated as an awesome last-minute snack. 

We tend to think of snacking as something for kids, something that adults should avoid, but with a few nutrient dense ideas it’s one of the best additions to a healthy, well-rounded and active daily routine.  With that in mind, here are some great ideas for healthy snacks for you and the family this winter!

Savory Pizza Muffins

Packed with protein and endlessly customizable, these muffins make a great make-ahead snack for anytime you feel that mid-afternoon crash. 

Makes: 12 muffins

Ingredients

  • ¾ cup almond flour
  • ¼ cup unsweetened protein powder
  • 1 tsp. baking powder
  • 1 tsp. dried oregano
  • ½ tsp. garlic powder
  • ¼ tsp. salt
  • ¼ tsp. black pepper
  • 6 eggs
  • 1 cup finely chopped spinach
  • ½ cup finely chopped onions
  • ¼ cup chopped fresh basil
  • ¼ cup chopped olives
  • 2 Tbs. chopped sundried tomatoes
  • 1 cup grated mozzarella cheese
  • ½ cup grated Asiago or other sharp cheese, divided

Preparation

  1. Preheat oven to 375°F. Lightly grease 12-cup silicone muffin mold.
  2. In large bowl, whisk together almond flour, protein powder, baking powder, oregano, garlic powder, salt, and pepper.
  3. In separate bowl, whisk eggs, and stir in spinach, onions, basil, olives, and tomatoes. Mix well. Pour wet ingredients into dry, and stir to mix.
  4. Stir in mozzarella and half of Asiago. Transfer mixture to muffin pan and sprinkle remaining Asiago on top. Bake 20 minutes on middle oven rack, until tops of muffins are slightly puffed and golden.
  5. Remove from oven, and let cool 10 minutes before removing from pan. Serve immediately, or let cool completely and refrigerate for up to 5 days.

Calories: 140 | Carbohydrates: 4 g | Fat: 10 g | Protein: 10 g | Sodium: 270 mg

RELATED: Fuel For The Long Run: Banana Carrot Muffins

Basic Baked Eggs

Servings: 6

Ingredients

  • 6 eggs
  • 2 tablespoons chopped cooked bacon

Optional Additions

  • ¼ cup grated parmesan
  • Salt and pepper

Preparation

  1. Heat oven to 350 degrees. Thoroughly coat six cups of a standard nonstick muffin tin with cooking spray.
  2. Carefully crack one egg into each muffin form. Position pan on the middle rack of the oven. To evenly cook the eggs, rotate the pan after 5–6 minutes, or when the eggs begin to turn white.
  3. Bake until the whites set and the yolks look partially set (about 10–15 minutes total). Remove from the oven; the eggs will continue to cook while resting. Sprinkle with bacon or salt and pepper to taste.
  4. While the eggs are resting, use a plastic knife to loosen them from the edge of the pan. Let cool to the touch before wrapping. Store extras in the refrigerator.

Calories: 80 | Carbohydrates: 0 g | Fat: 6 g | Protein: 7 g | Sodium 178 mg

Crispy Rice Omelet

Crispy, salty and satisfying, this will tick all your snacktime boxes.

Ingredients

  • 1 tablespoon olive oil
  • 1 cup cooked rice
  • 6 eggs
  • 1 1/2 tsp grated parmesan
  • coarse salt and pepper

Preparation

  1. Liberally coat a medium nonstick sauté pan with olive oil and place it over high heat.
  2. Once the pan is hot, add the rice, spread evenly, and cook until crisp (about 3 minutes). Lightly beat the eggs in a medium bowl and pour over the rice. Mix gently, then let the eggs begin to set up.
  3. Loosen the edges of the omelet with a spatula as you tilt the pan, allowing the uncooked eggs to fill in around the edges. Cover and cook until the eggs in the center of the pan set, or finish in the oven at 350 degrees F for about 5 minutes. Top with the grated parmesan and a hearty amount of salt and pepper.
  4. Cut into 6 triangles. Let cool to the touch before wrapping.

Calories: 133 | Protein: 8 g 

RELATED: The Importance Of Not Getting Too Cold On Winter Runs

Spanish Tortilla

You can top this simple and filling frittata with any type of cheese and we won’t blame you for eating it cold straight from the fridge.

Servings: 8

Ingredients

  • 1/2 cup olive oil
  • 4 cups potatoes, sliced 1/4-inch thick
  • 2 medium sweet onions, sliced 1/4-inch thick
  • Dash each of nutmeg, salt and pepper

Optional Additions

  • Grated parmesan
  • Tomatoes
  • Preparation
  1. In a deep nonstick pan, bring 1/4 cup olive oil to medium-high heat. Add the potatoes in 2-3 batches, cooking until slightly crisp. Remove cooked potatoes with a slotted spoon and drain on a plate covered with paper towels while you cook the onions. Add olive oil to the pan as needed to prevent sticking.
  2. In a large bowl, lightly beat the eggs with the nutmeg, salt and pepper. Add the cooked potatoes and onions and mix to combine.
  3. Leaving just enough oil in the pan to coat the bottom, return the egg-and-potato mixture to the pan and cook over medium-high heat. Push the mixture around to cook until the edges have set, about 5 minutes.
  4. Invert a large dinner plate over the pan. Carefully flip the tortilla out onto the plate, then return to the pan, uncooked side down. Let cook 2-3 more minutes until the bottom is crisp. Top with cheese and tomatoes.

Calories: 305 | Carbohydrates: 27 g | Fat: 19 g | Protein: 9 g | Sodium: 203 mg