Healthy Afterschool Snack: Peanut Butter and Almond Spread

What is a good snack?

A snack, by definition, is a small meal in between heavier meals. In order for it to be a good snack, it must pass the Quality/Quantity/Timing test.

Quality – Natural ingredients, no preservatives or sugar added
Quantity – Small amount
Timing – Only once per day

For children and even adults, the best time of day for a snack is after school. Make the after-school snacks count by planning and preparing them at home.


Making your peanut butter and almond spread: 

Peanut butter or almond butter provides high calories in small amounts and is a great snack for children who participate in sports. Just a small amount will provide tons of energy and protein.

– Blend roasted peanuts or almonds using a kitchen blender or Magic Bullet
– Add one teaspoon of virgin olive before blending – this will make the paste smoother and softer
– It can be served over celery sticks, crackers, bread, etc…

Nutritional benefits: 

You are going to notice how much lighter this paste is when compared with the commercial brands you find in the store. It provides a good amount of protein and just one table spoon can provide over 100 calories. Use the spread on celery for added fiber and easier digestion.


Find more healthy snack ideas in my new book!

In my book, The Step Up Diet, I provide a step-by-step plan to help families experience what it is like to eat the right way. The Step Up Diet teaches the body and the brain to recognize what types of food are healthy to eat, and to establish a healthy eating schedule. By focusing on one step—one segment of the day—at a time, the ultimate goal becomes less overwhelming and more manageable, helping us stay on target with our goals of eating healthier in 2013.