Smart snacking
Snack Time for Adult Nutrition
Let's focus on eating for energy and clarity. Why? After the indulgent holidays, our appetite and digestion can be a little out of balance. Snacks can help us get proper nutrition, a variety of food, and move toward balanced eating. Most nutrition authorities recommend 150-250 calories for a balanced adult snack, depending on individual activity level and daily energy needs.
- Harvard School of Public Health notes that snacks can support stable blood sugar and energy when kept within a modest calorie range and balanced with protein, fiber, or healthy fats.
- USDA Dietary Guidelines (2020-2025) emphasize nutrient-dense choices between meals rather than high-calorie, low-nutrient snacks.
We invite you to try some of Humble Warrior's Favorite Grab & Go Snack Combos:
Heirloom carrots with roasted red pepper and hummus.
This pairing offers fiber, beta-carotene, and plant-based protein. Carrots provide antioxidants that support vision and immune function, while hummus contributes satiety through protein and healthy fats from chickpeas and tahini.
Coconut water and two tangerines.
Coconut water provides natural electrolytes - especially potassium - while tangerines deliver vitamin C, hydration, and quick natural carbohydrates. Together, they support gentle replenishment after light activity or during a mid-day energy dip.
Organic tortilla chips with a single serving of avocado guacamole.
Avocado offers heart-healthy monounsaturated fats, fiber, and micronutrients (notably folate and potassium). Pairing it with chips adds crunch and satisfaction, making it a more filling snack compared to chips alone.
Which of these snack combos will you try on your next snack break? We hope you find something both tasty, filling, and nutritious! Happy snacking!
Tuna-less tuna salad
Tuna, Less Tuna
Looking to lighten up your or your child's school lunch without the mercury pollution or sacrificing flavor? Our "tuna-less tuna salad" is delicious and a plant-based alternative featuring an artichoke as the main ingredient. This is perfect for back-to-school lunches, mindful meals, Meatless Mondays, and more! Packed with nutrition and fiber, it's a tasty way to support your well-being while trying something new.
Ingredients:
- 14 ounce can of artichokes in water
- 1 small red onion
- 1 teaspoon Dijon mustard
- 2 celery stalks
- 2 tablespoons vegan mayonnaise
- 1 teaspoon dulse flakes
- 1 teaspoon capers
Instructions:
- Drain the artichokes and pat them dry with a towel to remove excess water
- Finely chop the artichoke, onion, and celery
- Mix together the chopped vegetables with the remaining ingredients
- Season with salt and pepper to taste
Notes: Serve with your favorite toasted bread - or dip with chips, crackers, or pretzels!
Curried Chickpea salad
Chicken-less "Chick"en Salad
For the perfect packable lunch, we invite you to try this chickenless chicken salad. This curried chickpea salad is a fun way to explore eating in a more whole food and plant-based manner. Fuel your bravery with a tasty twist on this plant-powered "Chick"en Salad. The main ingredient is the protein packed tasty chickpea. This is perfect for packable lunches on sandwiches, salads, or pita. We hope you try this filling and delicious plant-based summer favorite!
Ingredients:
- 15 ounce can of chickpeas - drained and rinsed
- 1/4 cup vegan mayonnaise
- 1/2 small red onion - finely chopped
- 2 tablespoons sweet relish
- 1 tablespoon curry powder
- 4 tablespoons raisins
- 1 teaspoon Dijon mustard
- 2 tablespoons fresh chopped parsley
- Juice from 1 lime
Instructions:
- Drain and rinse the chickpeas - add to mixing bowl
- Mash chickpeas - using a fork
- Add the remaining ingredients
- Mix well
- Season with salt and pepper to taste
Notes: Serve with your favorite toasted bread - or dip with chips, crackers, or pretzels!
