Healthy Snacks to Help Keep Your Cravings in Check

Keeping cravings in check is a common challenge for people in the early stages of recovery. Our Tips for Coping with Cravings article offers some general advice, but you can also help manage your cravings by planning healthy snacks that give your body the fuel it needs to support your recovery efforts.

At Mountain Laurel Recovery Center, we believe a commitment to leading a wellness-focused lifestyle focused on good nutrition is essential to building a lasting recovery. We’ve provided these recipes to encourage you to think outside the box with your snacking choices, but we are happy to offer additional dietary recommendations as part of our full continuum of care for all graduates of our Pennsylvania residential drug and alcohol addiction treatment center. 

Strawberry Banana Smoothie

Addiction causes normal levels of dopamine in the body to fall, but strawberries and bananas will help raise dopamine levels naturally. Fruit is also a good natural source of fructose—a form of all-natural sugar that gives your body the energy it needs while reducing the desire for cookies, cakes, and other sugary sweets.

Smoothies are a wonderful way to enjoy a healthy snack while on the go. They are also great for people who are experiencing stomach upset or a lack of appetite due to withdrawal symptoms.  

Ingredients

• 3/4 cup fat-free milk or non-dairy milk
• 3/4 cup crushed ice cubes
• 1/2 cup strawberry yogurt
• 1/2 cup frozen strawberries
• 1 medium banana, chopped and frozen

Directions

1. Combine all ingredients in your blender. Cover and process for 30 to 45 seconds or until smooth. Stir if necessary. 
2. Pour into a chilled glass to enjoy immediately.

No-Bake Peanut Butter Energy Balls

Nuts are packed with powerful nutrients that can help you repair the damage from past substance abuse while giving you energy and keeping cravings in check by avoiding sudden blood sugar spikes. They are an excellent source of the B group of vitamins, as well as vitamin E, zinc, selenium, iron, copper, calcium, magnesium, and manganese.

There’s nothing wrong with snacking on nuts straight from the bag or making your own homemade trail mix. However, if you’re looking for something a little different, these no-bake peanut butter energy balls are an affordable and convenient way to incorporate the health benefits of nuts into your diet. The rolled oats also provide an important source of whole grains.

Ingredients

• ½ cup rolled oats
• ⅓ cup peanut butter, preferably all-natural without added sweeteners
• 1 tablespoon honey
• 1 tablespoon dark chocolate chips

Directions

1. Combine all ingredients in a small bowl and mix until thoroughly combined.
2. Chill in the refrigerator for 30 minutes.
3. Use a spoon or tablespoon to evenly divide the mixture into six equally sized balls. 
4. Store in a sealed container in the refrigerator for up to one week. (You can feel free to double or triple the recipe if they turn out to be a favorite snack option.)

Cheesy Roasted Tomato Dip

Cherry tomatoes boost your levels of GABA, a neurotransmitter that promotes feelings of calm and relaxation during the early stages of recovery. Snack on them raw or use them to make this delicious dip. 

Ingredients

• 16 ounces cherry tomatoes
• 1 whole garlic head with the top cut off  
• Olive oil 
• Salt
• Black pepper
• 2 tablespoons Parmesan cheese
• ½ tablespoon balsamic vinegar
• 1 teaspoon lemon juice
• ½ cup white beans (optional if you want a thicker and creamier dip)

Directions

1. Preheat the oven to 400℉. Place the cherry tomatoes and garlic on a baking sheet coated with cooking spray. Drizzle olive oil over the tomatoes and garlic and sprinkle with about ¼ teaspoon salt and ⅛ teaspoon black pepper.
2. Roast the garlic and tomatoes for 50 to 60 minutes until the tomatoes are shriveled, and the garlic has become soft.
3. Wait until the garlic is cool enough to handle. Gently squeeze the garlic cloves out of the skin.
4. Put the roasted tomatoes and garlic cloves into a food processor along with extra-virgin olive oil, optional white beans, parmesan cheese, vinegar, and lemon juice.
5. Blend until smooth. Add additional salt, pepper, vinegar, and/or lemon juice to taste.
6. Refrigerate dip until ready to use. Enjoy with your favorite chips. 

Turkey Pinwheels

Turkey and cheese are both excellent sources of tryptophan, which helps to lift your levels of the “happy” neurotransmitter serotonin. These bite-size pinwheels are a fun alternative to a plain turkey and cheese sandwich. 

Ingredients

• 2 (8-inch each) multigrain flour tortillas
• 4 tablespoons hummus
• 4 slices Swiss or Colby Jack cheese slices
• ½ cup baby spinach
• 2 deli turkey slices
• Red bell pepper, sliced
• ½ cup shredded red cabbage, shredded

Directions

1. Spread tortillas with hummus. 
2. Top each tortilla with 2 slices cheese, 1/4 cup spinach leaves, 1 large turkey slice, 7 red bell pepper slices, and 1/4 cup red cabbage. 
3. Tightly roll each tortilla and wrap in plastic wrap. Chill for 2 to 4 hours. 
4. Trim ends of rolls and cut into 14 (1-inch each) pieces for serving.