10 life-changing and healthy salty snacks you have to try

Salt and salty food are very satisfying and that is why we all love them. While once in a while it is ok to enjoy some salty snacks, it is sometimes necessary to limit your salt intake because of health conditions.

Even if you don’t suffer from any condition that requires cutting down on salt –such as kidney disease or high blood pressure–, it is best to avoid processed foods packed with salt. To steer away from fast food, flavored chips and ultra-processed salty foods, there are several alternatives you can resort to to satisfy your cravings for snacks.

1. Macadamia nuts

1. Macadamia nuts

Salted macadamia nuts are creamy, crunchy and salty, but they also provide several nutritional benefits because of their manganese –essential for our bones, metabolism, and our nervous and immune systems and also for the reproductive hormone function.

2. Sardines

Sardines are salty and tasty but they are also rich in vitamins B12 and D, calcium, iron and selenium. They also lower the risk of developing heart disease because they are rich in omega-3 fats.

3. Sweet potato chips –made at home!

3. Sweet potato chips –made at home!

Fried foods like potato chips are not good for your health and can actually increase your disease risk. But baking your own sweet potato chips in low heat can be a good alternative to satisfy your salt cravings.

Coat some thin sweet potato slices with olive oil and sprinkle some sea salt, bake them at 250°F (121°C) for 2 hours and flip them after the first hour to get some nutrient-dense snack.

You can actually use the same method to bake beet chips, carrot chips and many other vegetables as well.

4. Olives

Olives are packed with phenolic compounds such as flavonoids that protect from oxidative damage and inflammation. One kilo of extra virgin olive oil contains 100-400 mg of these antioxidants and 100g grams of olives contain the same amount.

5. Edamame

Edamame beans are soybeans that are boiled or steamed in their pod- they are super delicious and they are also packed with protein and fiber, vitamins and minerals that are necessary for our body. For an extra kick of folate, magnesium, copper and potassium, dip edamame in soy sauce for a healthy snack.

6. Guacamole and crudités

Avocados are a superfood you cannot leave out of your diet –they are packed with healthy fats, fiber, magnesium, potassium and folate. Including avocadoes in your diet can lower the risk of the metabolic system. Make some guacamole and dip some carrot sticks!

7. Salted nut butter

Dip fruit or veggies into your favorite salted nut butter to satisfy your salty cravings and profit from its high content of protein and healthy fat.

8. Eggs

8. Eggs

They are one of the most nutritious foods –packed with protein, vitamins B2 and B12, selenium, phosphorus, zinc and iron. Eggs keep you full and reduce your calorie intake as a consequence.

9. Parmesan crisps

They are packed with protein and super easy to make. just pour some grated parmesan into a baking sheet and bake them for 3 or 5 minutes at 400°F (205℃).

10. Roasted chickpeas

Chickpeas are a superfood with great health benefits. They are super rich in fiber, and they help with weight loss and blood sugar. And baked they turn into crunchy mini-balls of heaven! Also, they are packed with vitamins and minerals –phosphorus, folate, iron, copper and manganese. They are a good source of fiber and protein and do not contain too many calories. Here is a super easy recipe!

Peter O Brien

Peter started out his professional life as a restaurant critic but ended up moving to the kitchen, realizing that his passion didn’t only lie in tasting the food, but MAKING it. Follow his delicious recipes, as well as useful articles about the many benefits healthy and delicious food will bring to your life.+ info

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