Monday, August 8, 2022
HomeFeaturesFood/RecipesHealthy Snacks On The Go!

Healthy Snacks On The Go!

Haddam-KillingworthNow and Haddam News Column

July 23, 2019

Food For Thought

Healthy Snacks On The Go!

I asked friends on social media what they would be interested in for my next column and I had a handful of responses, but there was one that challenged me a bit, so here goes… “Healthy Snacks for those on the go”. I realized that I rarely snack, so this presented a bit of a challenge, but quite often I do eat “snacks” for a meal, especially when I am out and about. I like to be prepared so I don’t fall victim to highly processed junk or fast food.  We seem to be a society that is chronically on the go, so having some go to snacks/meals that are healthier is an important part of a busy lifestyle.

Being a bit of a gut guru, I must make a plug for making mealtimes less busy and to chew, chew, chew. Your stomach doesn’t have teeth and it is not only about what we eat, but how we eat, so put down your phone, walk away from your desk and make eating a delightful experience! If you must eat while traveling, be sure to say a word of gratitude for the deliciousness you are about to consume! On another note, unless you are diabetic, or your doctor has suggested eating more than your three meals a day, I would skip the snacks to allow you to properly digest your food. When your tummy is growling, this is your digestive track going to work to clean up your insides – think of it like a street sweeper clearing the debris from the roads. The more technical term is Migrating Motor Complex (MMC). So when those “hunger pains/growls” begin, don’t feed the beast, except water of course, and allow your MMC to go to work.

Okay, on to some simple, but yummy “packaged” foods and a few simple recipes… If you’re heading out, try package your snacks/meals in mason jars and pop it into a little travel cooler with an icepack. Oh, and don’t forget to have plenty of filtered water along for the ride!

  • Garbanzo Beans

    Chickpea Spread – Having a can (BPA-free) of organic chickpeas in your pantry is a must have. I drain and rinse them and then mash them with a potato masher, leaving a bit of chunk for texture. I add a drizzle of olive oil, lemon juice, kalamata olives, fresh basil, and a pinch of sea salt. You can add other spices as desired. This makes for a great spread on your favorite GF crackers or to scoop with some fresh cut veggies.      ~

    Fruits & Veggies


  • Assorted Lunch Plate – I love to have a variety of veggies and maybe even a fruit, which can be placed in jars individually or all together in a glass container. This can be fun for kids too – they can pick and choose which they want to add to their plate. In addition, I like a prepackaged cashew spread, by Nuttin Ordinary, on my favorite crackers, either Mary’s Organic Cracker, or Le Pain des Fleurs Chestnut Crisp Bread. Don’t forget a little spreading knife if you’re on the go!   ~


  • Yogurt Parfait in a Jar – these can be fun for kiddos to make ahead to take for lunch or if they are out and about. I use unsweetened Nancy’s Oatmilk Yogurt, which is non-dairy. I layer it with fresh fruit and GF granola, or sprouted oats. So yummy and yet so simple. This can also make a great breakfast or dessert! If you want to fancy it up a bit, you can puree some fresh berries to drizzle on top.
  • GF Wraps – I enjoy Blue Mountain Curry Wraps, or the basil ones. If I’m traveling, I bring the stuffers, like greens, roasted red peppers, hummus, avocado, and sprouts in a flat glass container and make the wraps when I reach my destination so they don’t get soggy.
  • Broccoli Bites with Guacamole – I keep Hillary’s organic Broccoli Veggie Bites (made with quinoa and broccoli) in the freezer for a quick meal when I’m on the go. I top then with guacamole or chunks of plain avocado. So delicious! You can also dip them in a yummy organic BBQ sauce, or a plain yogurt mixed with herbs.
  • Other great nutritious travel companions include whole fresh fruit, organic trail mix, a handful of nuts or seeds, pitted dried dates filled with an organic nut butter, and of course veggies sticks dipped in a plain, unsweetened yogurt mixed with your favorite spices.

I hope this gives you some traveling food for thought as you venture out into your busy day!

If you have a topic you’d like to learn more about, please email me at Until next time!



Janet E. Verney is an Author, Integrative Nutrition Health Coach, Wellness Designer, and Healthy Food Chef who resides in Higganum and loves helping others to “health-up” their lives!  Have a burning health or nutrition question, write to Janet at To learn more, visit her website at

Must Read