3 Quick and Easy Snack Recipes for Older Adults

For those times you need a small bite, these healthy and delicious snacks deliver.

When your stomach is rumbling but it’s not time for a meal yet, it’s easy to reach for chips, crackers, cookies, or whatever convenience food is within reach. Alas, too often that results in a lot of empty calories, meaning you take in calories but don’t get many nutrients along with them.

The solution: Like meals, think of snacks as another opportunity to nourish your body with the protein, fiber, and vitamins it needs. Master a few quick and easy snack recipes, and you’ll be ready to satisfy hunger within minutes.

Each of these snack recipes is for one serving, but they also make great appetizers for a group. Simply multiply the recipe as needed, and serve at your next gathering with your quilt group, volunteer organization, or SilverSneakers class.

Quick and Easy Snack Recipe #1: Doctored-Up Apple and Almond Butter

Serves: 1

You’ll need:

• ¼ cup shredded zucchini
• ¼ teaspoon fresh grated ginger root
• ⅛ teaspoon ground cinnamon
• 1 teaspoon pure maple syrup
• 2 tablespoons unsweetened almond butter
• 1 small Fuji apple, sliced

What to do: Stir together zucchini, ginger, cinnamon, maple syrup, and almond butter. Use as a dip for apple slices.

Quick and Easy Snack Recipe #2: Lemon Pepper Hummus

Serves: 1

You’ll need:

• ½ cup canned chickpeas, rinsed and drained
• 2 tablespoons tahini
• 1 teaspoon minced garlic
• 1 tablespoon fresh lemon juice
• ¼ teaspoon fresh lemon zest
• Pinch cayenne pepper
• Pinch black pepper
• Pinch cumin
• Pinch sea salt
• 1 cup raw cut vegetables (such as sliced cucumber, broccoli florets, and baby carrots)

What to do: In a blender or food processor, puree chickpeas with tahini, garlic, lemon juice, zest, cayenne, black pepper, cumin, sea salt, and 2 tablespoons water until smooth. Serve with veggies.

Quick and Easy Snack Recipe #3: Southwest Egg Salad

Serves: 1

You’ll need:

• ¼ medium avocado
• 1 teaspoon chopped cilantro
• 1 teaspoon fresh lime juice
• 1 teaspoon minced jalapeno
• Pinch black pepper
• Pinch sea salt
• 2 organic eggs, hard-boiled and chopped
• ¼ cup finely chopped red bell pepper
• 2 tablespoons minced red onion
• 3 large outer romaine leaves or other greens

What to do: Mash avocado, and stir in cilantro, lime juice, jalapeno, black pepper, and sea salt to combine thoroughly.

In a small bowl, mix avocado mixture with chopped eggs, bell pepper, and onion to combine thoroughly.

Spoon egg mixture onto romaine leaves or other greens. Roll up, and enjoy.

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Recipes: Cynthia Sass, M.P.H., R.D. Photos: George Karabotsos.