Fuel Up For Fall

Whether you’re heading back to the office after a fun-filled summer, ramping up mileage in preparation for fall full or half marathon, or feeding a hungry family returning to school and a busy activity schedule, food is fuel for your life and fueling well requires going beyond the three square meals. That’s where snacks come in!

From seasonal produce packed with nutrients and portable options for those on-the-go, to perfect picks for pre and post-workout, these 7 nutritious, delicious snack ideas will keep you and your family energized and satisfied all fall long.

1.      Apple + Almond Butter

A convenient fruit that doesn’t require refrigeration and can be enjoyed year-round, apples are in season, and taste best, during the fall. The soluble fiber helps manage blood sugar and cholesterol levels, keeping your heart healthy and hunger at bay. Apples also contain a plant compound called quercetin, which offers additional benefits including blood pressure control, enhanced exercise performance and reduced inflammation. Whether you prefer Honeycrisp, Gala, Fuji, or Rome, crunchy apples pair perfectly with creamy almond butter, a rich source of healthy fats and key minerals like zinc and magnesium that are involved in a range of essential body functions from immunity to nerve and muscle function.

2. Pear + Peanut Butter

Soft and sweet, pears are a seasonal fruit packed with heart-healthy potassium and fiber, plus vitamin C and other phytonutrients runners need for optimal health and exercise recovery. Slice and spread with your favorite smooth or crunchy peanut butter for additional fiber, unsaturated fats, antioxidant vitamin E, and a boost of plant protein, and you’ve got a satisfying snack that tastes indulgent while packing a nutritional punch.

3.     Clementine + Cheddar Cheese

This tart and savory combo does as much for your health as your taste buds. Seasonal citrus fruits like clementines contain vitamin C, an antioxidant that supports the immune system and promotes joint health by assisting with collagen formation. Cheddar cheese is packed with calcium and protein to keep bones and muscles strong. Pairing the two together offers a powerful, nutritionally balanced snack that’s easy to grab when you need a mid-morning or mid-afternoon pick me up.

4. DIY Trail Mix

Take your nutrition on-the-go by making your own trail mix. This portable and shelf-stable snack contains an ideal combo of healthy fats, fiber and even some protein to curb hunger between meals and is packed with runner-friendly ingredients: walnuts contain omega-3s to reduce inflammation and promote recovery, raisins supply iron for oxygen delivery to working muscles during exercise, and pretzels provide energy-rich carbs plus sodium to replenish sweat losses.

Ingredients:

·         1/3 cup walnuts

·         1/3 cup raisins

·         1/3 cup salted mini pretzels

Instructions:

Combine ingredients in a zip-locked bag or air-tight container. The recipe above makes 1 cup, but you can multiply as needed. Grab a handful whenever you need a boost during your busy day.

5. Roasted Chickpeas

Perfect for satisfying a crunchy craving and curbing hunger between meals, roasted chickpeas are available as a packaged snack for convenience, but it’s super simple and inexpensive to make your own. All you need is a can of chickpeas, drained and rinsed, a few tablespoons of olive oil, and seasonings of your choice.

To make, coat chickpeas with oil and seasonings, spread on a sheet pan, and roast in the oven at 400 degrees for 45 minutes or until crispy. Create a ranch flavor by adding garlic and onion powder, make them sweet by tossing with cinnamon and brown sugar, or go savory by using cumin and paprika. Packed with plant protein and dietary fiber, a handful of these will keep you satisfied for hours.

6. Blender Muffins

Made with simple, runner-friendly ingredients you probably already have in your kitchen like oats and bananas, these portable, nutrient-rich muffins are an easy and delicious way to fuel up before a workout and can double as an on-the-go breakfast. They are high in soluble fiber for heart health, potassium for muscle contraction, and energizing carbs to help power through your training runs or your kids’ afterschool sports.

Ingredients:

·         2 cup old fashioned oats

·         2 large ripe bananas

·         2 eggs

·         ½ cup apple sauce

·         ¼ cup maple syrup

·         1 tsp. baking powder

·         1 tsp. vanilla

·         1 tsp. cinnamon

·         ½ tsp. salt

·         Optional: mix in chocolate chips, nuts, seeds, dried fruit or fresh fruit of choice

Instructions:

Combine ingredients in a blender. Pour into 12 muffin tins (greased or with liners to prevent sticking.) Bake in oven at 350 degrees for about 20 minutes. Store in an air-tight container for up to 1 week, or freeze.

7.    Powerful Parfait

A quick and easy post-workout snack or breakfast if you run first thing in the morning, this parfait recipe delivers the optimal balance of carbs and protein to replenish energy stores and repair muscles, plus antioxidants to support recovery and reduce inflammation.

Simply layer your ingredients in a bowl or mug and enjoy!

Ingredients:

·         1 cup Greek yogurt, vanilla or plain

·         1/2 cup strawberries or blueberries, fresh or frozen

·         1/4 cup granola or whole grain cereal of choice

Note: If using a non-dairy yogurt alternative, read the nutrition facts to check the protein content. Most almond, cashew, coconut and oat milk based yogurts are not good sources of protein, however there are “Greek style” and pea protein fortified options available now.