13 Anti-Inflammatory Snacks for the Mediterranean Diet

Reviewed by Dietitian Jessica Ball, M.S., RD

Known as one of the healthiest diets in the world, the Mediterranean diet is packed with vegetables, fruits, proteins, whole grains and healthy fats. These foods are well-suited for fighting pesky symptoms of inflammation like fatigue, digestive distress and muscle aches. To make eating this way an even more nutritious venture, these snacks are packed with anti-inflammatory ingredients like chickpeas and kale. Recipes like our Ranch Roasted Chickpeas or our High-Protein Energy Bars bring the best of both worlds together to help you feel energized and nourished.

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Ranch Roasted Chickpeas

These ranch-flavored roasted chickpeas are a savory snack that delivers the familiar tangy-herb taste of ranch dressing. Seasoned with garlic powder, onion powder and dried herbs, they crisp up beautifully in the oven. These fiber-rich chickpeas are perfect for munching by the handful or tossing into a salad for extra crunch. You can also sprinkle them over soups as an alternative to croutons.

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Chopped Chicken Caesar Salad Dip

This chopped chicken Caesar salad dip is a fun, shareable twist on the classic salad, perfect for parties or game day. Chopped cooked chicken is combined with a creamy dressing, grated Parmesan cheese and finely chopped green cabbage for crunch. This dip pairs well with toasted whole-grain baguette or, if you prefer, pita chips or endive leaves. A sprinkle of black pepper and extra Parmesan on top adds a bold, savory finish.

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High-Protein Energy Bars

This high-protein energy bar recipe is made with tahini, oats, apricots and figs for a nutritious snack designed to keep you energized throughout the day. Tahini provides a rich, creamy base to help hold everything together, while dried apricots and figs provide natural sweetness alongside maple syrup. These bars make a convenient grab-and-go snack.

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Lemon-Raspberry Frozen Yogurt Bites

These lemon-raspberry frozen yogurt bites are bursting with bright, sunny flavors. Freeze-dried raspberries are crushed into a fruity powder and mixed with creamy Greek-style yogurt, vanilla and bright lemon zest. This mixture coats fresh raspberries, which are then frozen to create a perfectly chilled, tangy-sweet snack. They’re easy to make, customizable with your favorite berries and an absolute delight to have in your freezer!

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Spinach-Feta Cakes

These spinach-feta cakes are the best grab-and-go solution for busy mornings, quick lunches or portable snacks. These savory cakes combine plenty of spinach with the tangy creaminess of feta cheese. Baking them in a muffin tin ensures portions are perfectly sized and easy to grab. Enjoy these cakes warm straight from the oven or made ahead and reheated.

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Trail Mix Energy Bites

These trail mix energy balls are made with black beans for a delicious, nutritious twist on a classic snack. Black beans add plant-based protein and fiber, while also acting as the perfect binder to keep the ingredients together. Dates and apricots add natural sweetness to the mixture. These no-bake bites are perfect for a quick breakfast, pre-workout bite or on-the-go snack!

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Spiced Roasted Walnuts

These spiced walnuts are a delicious anti-inflammatory snack! Walnuts are rich in omega-3 fatty acids, while spices like cinnamon and ginger can further support the anti-inflammatory benefits. These walnuts are not only a flavorful, crunchy snack on their own, but also a great topping for salads. They’re easy to prepare in batches and store, making them a convenient, healthy addition to any meal.

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Kale Chips

Not a fan of kale? These crispy baked kale chips will convert you! For the best result, don’t overcrowd the baking pans.

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Crunchy Roasted Chickpeas

Try this satisfying snack instead of nuts. The tasty legumes are lower in calories and packed with fiber.

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Garlic Hummus

This garlic hummus recipe couldn’t be easier—just toss a few ingredients in the food processor and whir away!

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Rosemary-Garlic Pecans

These savory spiced nuts are perfect for snacking, adding to a cheese board or serving as a mini appetizer.

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Everything-Seasoned Almonds

Grinding up the everything bagel seasoning in a spice grinder will help it adhere to the almonds.

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Caprese Skewers

We take all the ingredients of a classic caprese salad and layer them onto skewers for a quick appetizer. These tomato-mozzarella-basil skewers are easy to assemble and perfect for a party.

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Read the original article on EatingWell

Source: bing.com