Five cheap and healthy snacks to help you beat the heat

We’ve been treated to a look at what life is like when the sun is out over the past few days. Some people call it a “summer”, something which is rarely seen in Ireland and occurs once every decade, according to our records.

Still, when the weather does get warm and starts to push the thermometer up, you might be tempted to reach for ice creams, frappuccinos, or other cooling treats that won’t exactly tally with the hard yards you’ve been putting in at the gym.

Fear not, however, as we have a list of simple, healthy snacks that will cool you down and are budget friendly to boot.

Frozen grapes

These little treats are so simple to make that you really don’t expect them to pack such a delicious punch.

healthy snacks
Image: ponce_photography/Pixabay

Grab a bunch of grapes, put them in a container or on a plate, and throw them in the freezer. Time takes care of the rest, but once they’re frozen, you’ve got a handful of grape-flavoured ice-pop bites that are incredibly refreshing healthy snacks when the temperatures start to soar.

Protein iced coffee

Ditch the sugar-laden, chain store iced “coffees” and give your morning jolt of caffeine a protein boost instead.

Brew up your cup of Joe as usual, but when it’s ready to go, throw it in a blender with a handful of ice cubes and a scoop of vanilla protein. Add some skim milk or almond milk if you prefer a milkier coffee, and blend it all together.

healthy snacks
Photo by Dimaz Fakhruddin on Unsplash

If you’re in need of some extra sweetness but don’t want to throw your macros out of whack, then MyProtein Flavdrops will give you some added flavour, whether you want mocha, vanilla, or even white chocolate.

Since you’re mixing in protein and ice, you don’t have to pull out the Aeropress and your most expensive imported Danish hipster coffee, as you’ll be overpowering its taste. Instead opt for something cheap and cheerful, and enjoy getting those guns ready for the sun.

‘Meathead’ lemonade

This simple lemonade might not qualify as a snack, but it’s definitely healthy and can’t be beat when it comes to the warm weather.

All you need is the juice of a lemon, a 1/4 tsp of salt and a little bit of stevia, and you’ve got a healthy, rehydrating lemonade that’s perfect for after a run or during a gym session. If you can’t get your hands on stevia, honey will do in a pinch.

The legendary Joe DeFranco of DeFranco’s gym is the man behind this recipe, and shows you just how simple it is to make even if you’ve only got two minutes.

Throw it all in a shaker or a bottle, and give it a shake to get it all mixed up. If you want a hit of extra freshness, throw in a leaf or two of mint.

Frozen banana protein ice cream

Bananas are an incredibly versatile ingredient in the kitchen, and if you’ve just got to have some ice-cream in the warm weather, then they come in extra handy.

The great thing about this recipe is you only need three ingredients. Freeze two bananas (slicing them up beforehand to make your life easier!), half a cup of milk or your favourite milk replacement, and a scoop of protein powder.

Pulse the bananas and the milk until all the frozen chunks have been blended in, then add your scoop of protein powder to the mix and blend again. You can add a little more of the milk if you think it needs it, but try to make sure that you don’t lose the consistency of the ice cream.

Serve it with some sliced fruit or nuts for some healthy toppings, or if you want to get some more flavours in try putting some powdered peanut butter or a different flavour protein powder in the mix.

Kiwi-Lime Muscle Popsicles

When it comes to upping your recipe game for healthy snacks, Fit Men Cook is one of the best websites and YouTube channels out there. Eating chicken and rice or white fish all the time can get incredibly boring, but Kevin knows how to mix it up, giving your food some great flavour while keeping your macros in check.

We’ve gone back a few years to pick up one of his older recipes, but it’s a simple and easy one that will quench your desire for a frozen treat on a hot summer day.

You’ll need 8 kiwis and a lime to get started, and while the recipe calls for HICA (essentially a leucine supplement), you’re probably more likely to have BCAAs or a similar amino supplement around that will work just as well for this recipe. You could even use an Amino Energy mix if you want a cooling way to get your pre-workout in before you hit the gym.

Mix the kiwis and your BCAA powder in the blender with the juice of half a lime, adding a little water if the mixture needs a hand to get moving. Pour it into some paper dixie cups or popsicle moulds, putting a lime through the handle for some extra citrus when you reach the end. Throw them in the freezer, and leave them to chill into the perfect popsicles.

Got any other recipes that you’ve been using to get through the heat? Let us know in the comments below!

Adrian Collins


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