How to Snack Healthy

We get the work hangries more than we’d care to admit. Once 3 PM rolls around, we’re suddenly starving and will eat anything put in front of us. This bad habit of ours is particularly problematic around the holiday season, when someone is always bringing in gingerbread cookies or celebratory cakes to work. That’s where nutrition guru Shira RD comes in. We consulted the buzzy nutritionist for her best health-oriented office-friendly snacks, and she seriously delivered. They’re bound to keep you full without the dreaded sugar crash or any of empty calories of your usual snacks. Read below for Shira’s recipes – you’re going to want to take notes…

From Shira RD. 

Plantain Chips


I’m all about plantains because they’re loaded with resistant starch, a type of fiber that our bodies can’t digest but our gut flora (good bacteria) can. So, instead of being absorbed as sugar, this type of starch is converted by good bacteria into energy boosting and inflammation squashing short-chain fatty acids. Also, to me there’s nothing more satisfying than a chip dipped in guac—the spicier the better.


1 green plantain, sliced lengthwise

olive oil

1/2 tsp sea salt

1/2 tsp garlic powder

1/2 tsp onion powder

dash of cumin


Preheat oven to 350.

Remove the plantain peel by chopping off both ends and making a shallow slit along the long seam of the plantain.

Slice the plantain lengthwise and in half.

Place the slices on a parchment lined baking sheet and coat them in olive oil, sea salt, garlic powder, onion powder, and cumin.

Roast for 20-25 minutes, flipping once, or until golden.


Salted Caramel Pecans


These nuts taste like the top of a pecan pie, but sans refined sugar. They are my current #1 go-to when I’m in the mood for sweet snack.


1 cup raw pecans

2 Tbsp maple syrup

3 medjool dates, finely chopped

2-3 Tbsp coconut oil, melted

1/4 teaspoon of vanilla extract

pinch sea salt


Preheat the oven to 350.

Place the coconut oil, maple syrup, and finely chopped dates in a saucepan over low heat, and stir until the dates are fully melted and incorporated (10-15 minutes)

Add the pecans to the saucepan and mix until combined.

Place the nuts on a parchment lined baking sheet and sprinkle the sea salt on top.

Roast for 5 minutes.

Cool before serving.

Superfood Energy Bites


I love energy bites because they’re so versatile and portable. I added ashwagandha, a plant extract that boosts the body’s ability to adapt to stress, but you’re welcome to omit or add any of your favorite health dusts (i.e. matcha or maca, for example).


1/2 cup pecans

10 medjool dates, pitted

2 Tbsp cacao powder

1 Tbsp unsweetened almond butter

1 Tbsp coconut oil

1/4 tsp sea salt

optional: 1 Tbsp ashwagandha (or any of your favorite health dusts)


Add ingredients into a food processor or high-speed blender.

Freeze mixture for 15 minutes or refrigerate for 30 minutes to help firm.

Roll mixture into 2 inch circles and add favorite toppings as desired.

Store in fridge.


optional toppings: goji berries, matcha powder, pistachios, shaved coconut, sesame seeds, cacao nibs, lemon zest

Shira Lenchewski, MS, RD is a Los Angeles based nutritionist and writer. She emphasizes self-compassion as a way to help people develop a healthier relationship with food. You can find Shira’s recipes and realness on Instagram @shira_RD

Want more healthy snacks? Read about the best snacks for weight loss, then consult our guide to the best snacks for the beach!