The internal growl that indicates it’s snack time can sneak up on you. And if you’re left unprepared, you may find yourself reaching for a bag of chips, candy bar or another unhealthy food item to appease your craving. But with a healthy snack within reach, you can avoid getting too hungry between meals or overeating at your next meal. 

To help us make it through snack time, the experts at the Arkansas Heart Hospital have put together three heart-healthy snack recipes that will satisfy your stomach and tastebuds. 

 

Honey Nut Granola

Makes 10 servings

Ingredients:

  • 4 cups rolled oats  

  • 1 cup sliced almonds  

  • 1 cup chopped pecans  

  • 1 cup raw sunflower seeds  

  • 1 cup pumpkin seeds, shelled  

  • 1/3 cup avocado oil  

  • 1/2 cup honey (to reduce the sugar content, use Swerve granulated sugar substitute)

  • 1 tbsp. vanilla extract  

  • 1 tbsp. ground cinnamon  

Directions:

  1. Preheat oven to 300 degrees. 
  2. In a large bowl, stir oats, nuts and sunflower seeds together. 
  3. In a separate bowl, mix oil, honey, vanilla and cinnamon. Add dry ingredients and mix well. 
  4.  Spread mixture onto two ungreased baking sheets and bake in a preheated oven for 10 minutes.
  5.  Remove the sheet from the oven and stir. 
  6. Return the sheet to the oven and continue baking until golden brown, about 10 minutes. 
  7. Remove from the oven and let it cool before storing.  
  8. Add dried fruit such as blueberries, kiwi, apricots or cranberries if desired.  

Nutritional Information:

  • Calories: 528  

  • Fat: 36 grams  

  • Protein: 13 grams  

  • Sodium: 5 mg  

  • Total carbohydrate: 45 grams  

    • Dietary fiber: 8 grams  

    • Total sugars: 16 grams 

  • Potassium: 452 mg  

  • Magnesium: 168 mg  

  • Iron: 4 mg  

 

Energy Bites

Makes 15 servings

Ingredients:

  • 1 cup pitted dates (if dry, soak in warm water for 10 minutes, then drain well)

  • 3 tbsp. peanut butter or almond butter (to reduce sugar content, use unsweetened almond butter)

  • 1/2 cup dark chocolate chips (to reduce sugar content, use extremely dark chocolate or Lillie’s chocolate)

  • 1 tbsp. chia seeds, whole  

  • 2/3 cup oats  

Directions:

  1. Pulse pitted dates in a food processor or blender until they are small pieces that can form into a ball. If you do not have a blender, you can chop the dates with a knife.
  2. Add oats, melted chocolate, chia seeds and peanut butter and pulse until well combined. Small consistent pieces are desired, but not overly processed.  
  3. Carefully roll into one-inch balls. 
  4. To set, pop in fridge or freezer for 15 minutes. 
  5. Refrigerate in an airtight container for up to one week; freeze for up to one month.

Nutritional Information:

  • Calories: 73 

  • Fat: 3 grams 

  • Protein: 2 grams 

  • Sodium: 15 mg 

  • Carbohydrates: 12 grams 

    • Fiber: 2 grams 

    • Sugar: 7 grams

  • Potassium: 103 mg 

  • Magnesium: : 20 mg 

  • Caffeine: 2 mg

 

Dark Chocolate Bark with Strawberries & Pistachios

Makes 10 servings 

Ingredients:

  • 16 oz. dark chocolate, melted (at least 72% cocoa) 

  • 1 cup freeze-dried strawberries, chopped

  • 1/2 cup pistachios, chopped

  • 1/2 cup toasted coconut, chopped

  • sprinkle of salt

Directions:

  1. Line a sheet pan with parchment paper.
  2. Microwave chocolate in 20-second intervals, stirring in between intervals, until melted. 
  3. Stir half of the ingredients into the chocolate and pour the mixture onto the parchment paper. Spread it evenly with a spatula. 
  4. Top the mixture with the remaining ingredients. 
  5. Refrigerate for 30 minutes to one hour. 
  6. Use a sharp knife to break the bark into bite-sized pieces.

Nutritional Information:

  • Calories: 345 

  • Fat: 24 grams 

  • Protein: 5 grams 

  • Carbohydrates: 27 grams 

    • Fiber: 7 grams 

    • Sugar: 14 grams 

  • Caffeine: 37 mg 

  • Water: 1 gram 

  • Sodium: 82 mg 

  • Potassium: 452 mg 

  • Magnesium: 116 mg 

  • Iron: 6 mg