The Healthy Kitchen: when you need something crunchy

You know when you are sitting down in an evening for a show, or you need a side to go with your sandwich? Chips are a natural go to. But what can you get that is better for you than your favorite Doritos? Are the items advertised as healthy really healthy? What should you look for in healthy options?

Veggie straws are an alternative to your regular potato chip and are advertised as a healthier option. They are advertised as having 30% less fat. A serving size is pretty large compared to potato chips 38 veggie straws compared to approximately 12 chips. Veggie straws also come in a variety of flavors but not as many as potato chips. My favorite are the ranch and sour cream and onion flavors. They have no artificial flavors or preservatives, no cholesterol, no trans fat, and are gluten free. These also have no added sugar but do have about 17g of carbs and less than 1g of fiber and protein.

Are these the healthiest snack option? No. Are they a better alternative to a popular potato chip brand. Probably. Keep in mind these are fried in unhealthy oils like canola, sunflower, or safflower oil. They also have maltodextrin and dextrose that some people may not like. For me these are a better alternative when I need a chip like crunch. It is lower in carb and has no added sugar. 

Harvest Snaps are a plant based snack made of peas, lentils, or black beans. My favorite is the mango chili lime which is a baked black bean snack. They are gluten free and non-gmo. A serving size is 1oz or approx 22 pieces. Per serving they have 6g of fat, 0g trans fat, 16g carbs, 3g fiber, 2g added sugar (sugar, brown sugar, and molasses). and 4g of protein. 

I like the taste of these specific ones. I have tried the pea-based ones and have not been a fan. These do have a bit of a kick. Like the veggie straws, these are a healthier option than potato chips but still not the best option. These also have added sugar which I would pay attention to, but they do have more fiber and protein than the veggie straws. Both are also made using canola oil. 

Nut Thins are a cracker made with almonds or pecans usually. My favorites are the almond ones. They are gluten free and have no artificial colors. These are baked not fried. They also come in various flavors. My favorite are the ranch and pepperjack flavors. A serving size is 17 crackers. There are 3.5g of fat, no trans-fat, 22g of carbs, 1g of fiber, 0g added sugars, and 3g of protein.

These crackers are tasty and have a decent serving size. They are a bit higher in carbs most likely from being made from almonds. They are made with sunflower oil and include maltodextrin. Allergens that are included in these are milk, soy, and almonds. 

Popcorn is a great option that is low in fat. I like the local popcorn sold at Harvest Market, Ella and Ollie. It is grown here in Illinois on a seven-generation farm. For a 3 TBSP serving there are 2g fat, 0g sodium, 32g carbs, 7g fiber, 1g sugar (0g added sugar), and 5g protein. The only ingredient is popcorn.  

I like this popcorn because it is very inexpensive. At Harvest Market, in their bulk section you can buy a pound for $1. They have a couple different types of popcorn, but they all have the same cost. I like to make my popcorn with olive oil instead of butter for healthy oils and then I season it with whatever seasoning I prefer. My all-time favorite is the ranch seasoning from Burlap and Barrel. I also recently tried the Tandoori seasoning on my popcorn, and it was good! You can season it as you desire. Just keep in mind that how you season it will depend on how healthy it is. In my opinion, olive oil tastes just as good as using butter but is healthier. It even has a look of buttered popcorn. 

The bottom line is... are these snacks the healthiest options out there...of course not. But when you compare them to the alternatives, they may just be a better option. Especially if you need to eat gluten free or have specific allergies, or like me need to watch your sugar. Do I eat these every day? No. Well, maybe the popcorn. But when I need a chip for my sandwich, I tend to grab the veggie straws.