In the Kitchen with Keri: 3 Fast, Creative Homemade Protein Snacks

We share heaps of healthy information on Nutritious Life’s blog every day, but “In the Kitchen with Keri” is your chance to spend some quality time with the wonder woman behind it all, Keri Glassman, MS, RD, CDN. It’s where she invites you into her space to share the ingredients she’s currently obsessed with, recipes she can’t get enough of, and other tips and tricks learned over many years of life as an always-ahead-of-the-curve nutritionist and wellness expert. When you’re having one of those weeks, reaching for a packaged protein bar may be the only option. But in an ideal world, I’d make all of my protein snacks at home—and so would you! The ideal snack provides protein and healthy fats to keep you satisfied and give you energy without being a total calorie bomb (since it’s supposed to fill in gaps between meals, not become its own meal). These are a few I’ve been making lately that are a little creative and different (AKA, not just handfuls of nuts…which I also love, by the way) but require very little time and skill to make. Protein Snacks: Roasted Chickpeas Let’s start with my Chickpeas with Toasted Nori and Cayenne. Chickpeas are a great plant-based source of protein, fiber, and antioxidants. I like to throw them in everything, from salads to sauteed greens. Roasted, they make a great snack. Here, I tossed them in a little bit of avocado oil and sprinkled them with a pinch or two of cayenne (be cautious if you’re sensitive to spice!) and sea salt. Then, I roasted them in the oven, on 400, for about 15 minutes. When there was just about a minute left, I took them out and sprinkled them with a sheet of nori, which you can either just tear up or chop. Then, back in the oven for one minute to crisp it all up, and they’re done! RELATED: Why You Should Add Spices to Every Meal Adding the nori is super beneficial since sea vegetables are loaded with minerals and they’re not something we have a lot of opportunities to get in often. They also add salty flavor and crispy texture. When these are done, you can throw handfuls into baggies to keep in your purse or keep a little bowl on your desk for an afternoon bite. Protein Snacks: Peanut Butter Bites Next, I’m loving these No-Bake Peanut Butter Bites. Made with peanut butter (obviously), chia seeds, and flaxseeds, they’re filled with protein and healthy fats. I also like that these are automatically portion-controlled, since they’re made in a mini muffin pan and end up being bite-sized. They make a great snack, or you can also serve ‘em to your kids as a high-protein, low-sugar breakfast that’s nice and sweet. Get the full recipe, here. Protein Snacks: Overnight Oats Speaking of breakfast, you might think Overnight Oats are just for the AM hours, but they’re also a perfect make-ahead protein snack, when you throw in a little high-quality protein powder. RELATED: 7 High-Protein Breakfast Recipes to Power Your Mornings I love filling a bunch of jars and having them in the fridge for whenever you need something quick and filling. They’re especially great for post-workout, since the protein powder is paired with healthy carbs from oats. Bonus: You can add whatever you want to the jar to dress it up and keep things exciting: chia seeds, berries, bananas, almonds, cashews, coconut, etc. Get the full recipe, here. If you’re really feeling like a pro, make all three of these on a Sunday night and you’ll be set for snacking all week.

Healthy Beef Jerky? This Former Junk Food is Now a High-Protein Snack

Here’s a phrase that might sound like an oxymoron: healthy beef jerky. Traditionally, gas station jerkies like Slim Jims were straight-up junk food. They cured cheap meat with nitrates and nitrites (classified as “probably carcinogenic to humans” by the International Agency for Research on Cancer, by the way) and then loaded it with sodium, sugar, and artificial flavors and additives (um, yuck!). RELATED: 4 Reasons You Have Sugar Cravings Those still exist, but there’s a whole new category of healthy beef jerky, made by companies using high-quality, grass-fed beef (and also organic chicken, pork and turkey in some cases), which is higher in healthy fats like omega-3s and conjugated linoleic acid (CLA) than grain-fed and finished beef. RELATED: The Paleo Diet, Explained What is Beef Jerky? Beef jerky is traditionally made by taking lean cuts of beef and then marinating them with sauces, spices and other additives. The meat is then processed by curing, smoking or drying it. The new healthier brands of jerky are dehydrating the meat or curing it with natural ingredients like salt and vinegar and skipping unhealthy additives. In many cases, they’re even adding additional nutritious ingredients, like antioxidant-rich spices and coconut oil. (Just still keep an eye out for excess sugar.) Health Benefits of Beef Jerky Beef jerky is a fast, easy, high-protein snack that’s low in carbs and perfect for after a workout or to throw in your travel bag. Beyond its protein punch, jerky can be a decent, though not great, source of some essential vitamins and minerals, including zinc, iron, folate and choline, according to the U.S. Department of Agriculture (USDA). What to Look For When Shopping For Jerky What’s the best way to know if the jerky you’re buying is healthy or not? First, you need to pay attention to the food labels. Look for jerky that has no added nitrates or nitrites—the preservatives that have been linked to certain types of cancer (as mentioned earlier). It’s also a good idea to choose meat that is grass-fed and organic, which offers more nutrients and less fillers and antibiotics than conventionally-raised meats. And remember to keep an eye out for sodium levels because most jerkies contain lots of salt, which is typically part of the curing process. You can also make your own at home, or check out these five healthy brands worth biting into. Healthy Beef Jerky Brands to Try 1. Lorissa’s Kitchen (Image: Lorissa’s Kitchen) Made with 100% grass-fed beef and other clean ingredients, Lorissa’s flavors—like Korean Barbeque—are super delicious. Lorissa’s original Tender Beef Steak Strips contain 9 grams of protein per serving, no preservatives and no added MSG or nitrites. The only downside is the sugar is a little high, so stick to a serving at a time. 2. Laura’s Lean Beef (Image: Laura’s Lean Beef) Laura’s doesn’t have as many fancy flavors as others, but it’s made with meat that’s both grass-fed and certified USDA organic. It’s high in protein and low in sugar. They also don’t add artificial ingredients, preservatives, erythorbate, nitrates, nitrites, or MSG. Laura’s Original Beef Jerky is gluten-free and has a whopping 11 grams of protein per serving. 3. The New Primal (Image: The New Primal) If Slim Jims were your jam, try The New Primal’s meat sticks, like the Cilantro Lime Turkey Sticks made with free-range turkey (with no added hormones or antibiotics), sea salt, and antioxidant-packed spices, or Habanero Pineapple, made with grass-fed beef. The Cilantro Lime Turkey sticks have 7g of protein and 45 calories per serving. The snacks are certified paleo and gluten-free, and Whole30-approved with 0 (yes, zero!) grams of sugar. 4. Wilde (Image: Wilde) Wilde makes jerky-based protein chips with chicken and pork, and minus the potato. Its Himalayan Pink Salt Chicken Chips, for instance, are made from 100% all-natural chicken breast and zero sugar. They’re high in protein (20 grams per bag), low-carb and gluten- and grain-free. RELATED: Coconut Oil Vs. Olive Oil: Which is Healthier? 5. EPIC (Image: EPIC) If you love cured meat, EPIC makes it all— Sesame Ginger Chicken bites, Venison Sea Salt and Pepper snack strips, and Bison Bacon Cranberry bars. EPIC combines protein with fruits, nuts, seeds and spices for some delicious flavor profiles. They also make bone broth, animal oils, and more, all of it produced with the highest, healthy standards—for both you and the planet.

How to Stretch After a Workout

I know I’m not alone when I say that I fall short (big time) when it comes to taking time to stretch before and after a workout. In a group fitness class, I’m thankfully forced to stretch. Although, I’d be lying if I said I never snuck out early. When it comes to a run, home body workout or weight training on my own, I get at most a “C”. I need to up my game here. Stretching is super important in protecting your joints and muscles and preventing injury and we all should be making it top priority – just like our workouts. In the video above, Liz Germain from Super Sister Fitness takes me through a basic stretch routine that we can all add to our workouts. The key is to start doing this after every workout until you feel like your workout isn’t complete without it. Throw down a towel or mat and let’s go!