A snack… it can be eaten ? Not only this half meal, between snack and lunchis one of the new food trends, but in addition, it is attracting a growing number of followers.
Posted at 11:00 a.m.
Small balanced bites
“I was a snuncheux since university without even knowing that it was a word”, launches the doctor in nutrition Hubert Cormier between two laughs.
For the past two or three years, the snacks would have greatly gained in popularity, according to the photos published on social networks with this hashtag, notes the creator of the recipe site Bon pour toi, which has just published the book Snack! — 100 combos rapidos for work, on the go and solo.
What you need to know is that a snack is in a way an assemblage of foods — many of which finger food “, specifies Hubert Cormier, or small bites that are eaten without utensils.
PHOTO KRYSTINE BUISSON, THE NEWSLETTER
Hubert Cormier
A snackit’s twice the size of a snack, but half the size of a meal.
Hubert Cormier, doctor of nutrition and author of the book Snack!
“When you’re in a hurry, it’s easy to get crackers, a can of tuna, a cube of cheese, raw vegetables. Except the problem I see when people post a picture of their snack on TikTok or on Instagram, it’s balance. Because when we combine, we don’t necessarily know how much to take and we can end up with a deficit in terms of food balance. »
When the snack is well planned, the concept therefore appears to be a very interesting option for all those “office workers” who like to snack in front of their screen and want to avoid cravings before dinner… or low energy in the middle of the afternoon . But not only.
According to Hubert Cormier, a snack is balanced enough to meet the energy needs of a child or an elderly person whose appetite has decreased. Or even a single person who would like to eat well throughout the day without having to cook.
“I also see advantages in snacks on other occasions, raises Hubert Cormier. If we take the lunch hour to train, it upsets the schedule a bit; you don’t necessarily have time for a big meal. So I could eat a can of snack before going to train and a box afterwards. »
Calculations behind the box
To ensure that the snacks replace one or two meals during the day without creating a protein deficiency and becoming unbalanced snacks, all the combinations suggested in the book have been counted, weighed, measured — in grams, milliliters or portions.
And nothing, absolutely nothing has been left to chance in these combinations.
It may seem like we just filled a box, but in fact, there are hundreds of calculations and rules of three behind the book. So if we say X number of cheese cubes, it’s because if we exceed that number, we’re going to have too much fat and the snack will be unbalanced.
Hubert Cormier, doctor of nutrition and author of the book Snack!
The caloric intake of each snacks varies between 300 and 350, he specifies, and if we add the little sweetness – optional – which is about 100 calories, we never exceed a total of 450 calories.
These treats, however, can be savory or sweet — depending on individual preference. And the book even has a four-page chart listing suggested little “pleasures” to add to your snacks without exceeding the recommended caloric limit.
How to assemble a snack ?
To be sure to start off on the right foot, Hubert Cormier recommends starting to assemble your snack around the source of protein that we want to put forward. Then, we add a cereal grain, for the carbohydrates, and we supplement with the fats according to the remaining caloric intake. Vegetables are easily interchangeable due to their low caloric density.
“If I take salmon, for example, which will provide good fats for the heart – omega-3s – they are still fat, so I will not put olives, avocado or mayonnaise in the box. I’m going to come and play a little with the ingredients,” he explains.
All the proposed combinations were intentionally designed for one person, while being easy to multiply, the author specifies. So you can make six times the quantity of your favorite salad or a recipe for meatballs to have four servings for dinner and two more for snacks the next day.
If all can be eaten cold, some require a little more “effort” – especially cooking – while others are assembled using a knife and a spoon.
“It was made to make it as simple as possible. Even children can participate in creating their snack », stresses Hubert Cormier.
Snack! – 100 combos rapidos for work, on the go and solo
Hubert Cormier
Saint John Editor
224 pages
Snack “rapido-presto”: meatless Italian mince
PHOTO HUBERT CORMIER, PROVIDED BY THE AUTHOR
Image from the book Snack! – 100 quick combos for work, on the go and solo
- Rich in fiber
- Low in sodium
- Peanut Free
- Lactose free
- Gluten free
- No added sugar
- Without eggs
- Veggie
- Vegan
Italian ciabatta
- 1 mini ciabatta loaf, cut in half: 30 g
- 0% M. F. plain Greek yogurt: 60 ml (60 g or 1/4 cup)
- Meatless Italian mince: 45 ml (32 g or 3 tbsp)
Top bread with yogurt and meatless mince.
Sides
2 slices of pineapple, canned: 85 g
10 cherry tomatoes: 85 g
Baby spinach: 125 ml (11 g or 1/2 cup)
3 pecans: 5 g
Cucumber and peppermint sparkling water
- Sparkling water: 250 ml (1 cup)
- 4 thin slices of cucumber: 15 g
- 4 peppermint leaves
- Lemon juice: 10 ml (2 tsp)
Mix all ingredients.
Little sweetness
15 vegetable fries (15 g)
energy balance
22.4% protein
49.7% carbohydrates
27.9% fat
Total calories: 281.9
Hubert’s advice
A host of small sweet treats can be part of our balanced diet. In the summer, it is nice to cut fresh pineapple into thick slices and grill them on the barbecue. If you don’t have a grill, cut them into pieces and brown them in the pan with a drizzle of maple syrup.
Did you know ?
Here’s a pro tip for those who love mayonnaise. Just mix it in equal parts with plain 0% fat Greek yogurt to get more protein and less fat without changing the taste of the food.
Snack “effort+”: minced chicken meatballs
PHOTO HUBERT CORMIER, PROVIDED BY THE AUTHOR
Image from the book Snack! – 100 quick combos for work, on the go and solo
- Rich in fiber
- Low in sodium
- Peanut Free
- Lactose free
- Gluten free
- No added sugar
- Without eggs
- Veggie
- Vegan
dumplings
- Raw chicken, chopped: 60 ml (58 g or 1/4 cup)
- Crispy Japanese-style breadcrumbs: 15 ml (6 g or 1 tbsp)
- Green onion, chopped: 10 ml (4 g or 2 tsp)
- Garlic powder: 1.25 ml (1/4 tsp)
- Ginger powder: 1.25 ml (1/4 tsp)
Mix the ingredients and form three meatballs. Cook in a skillet for about 10 minutes, until cooked through.
Sauce
- Soy sauce: 2.5 ml (1/2 tsp)
- Sriracha: 5 ml (1 tsp)
- Rice vinegar: 2.5 ml (1/2 tsp)
- Honey: 2.5 ml (1/2 tsp)
- Fresh ginger, chopped: 1.25 ml (0.4 g or 1/4 tsp)
Mix the ingredients.
Tabbouleh
- Cooked couscous: 60 ml (40 g or 1/4 cup)
- Green onion, chopped: 15 ml (6 g or 1 tbsp)
- Parsley, chopped: 30 ml (2 tbsp)
- Mint, chopped: 10 ml (2 tsp)
- 1/2 tomato, diced: 80 ml (40 g or 1/3 cup)
- Lemon juice: 7.5 ml (1/2 tbsp)
- Olive oil: 2.5 ml (1/2 tsp)
- Salt and pepper to taste
Mix the ingredients.
Sides
10 plain bagel chips (e.g. Stacy’s): 20 g
Spinach: 60 ml (8 g or 1/4 cup)
Unsalted roasted sunflower seeds: 5 ml (3 g or 1 tsp)
Aloe water: 250 ml (1 cup)
energy balance
20.4% protein
47% carbohydrates
32.6% fat
Total calories: 296
Hubert’s advice
Homemade meatballs are economical. They can be frozen raw or cooked for a shelf life of four months. In both cases, they are first placed on a plate and put in the freezer for 2 to 4 hours or until they are completely frozen. This step will prevent them from sticking together when they are later placed in a freezer bag. Do not forget to write the contents and the date on the bag.
Did you know ?
To make the meatballs easier, moisten your hands with cold water.