編者筆記：這是朱爾斯 克蘭西在Stonesoup上發(fā)表的一篇客座日志。
From Overweight to Healthy recently on Zen Habits, I couldn’t agree more with Leo’s advice.
在禪意習性的引導下，我最近從超重體質(zhì)變?yōu)榱私】刁w質(zhì)，因此我非常贊同李奧的建議。
Eat move veggies, drink more water, move more and get rid of the junk. All great ideas.
多吃蔬菜，多喝水，多運動(dòng)以及拜托垃圾食品。這些全都是好建議。
It also got me thinking. For me at least, the most difficult part of healthy eating is when it comes to snacks.
它同時(shí)也讓我陷入思考。至少對于我來(lái)說(shuō)，零食是健康飲食最困難的一個(gè)環(huán)節。
It would be nice to think we’re all going to start reaching for a raw carrot or celery stick when hunger strikes between meals. But it can be difficult to go from junk to super healthy in one step.
當人們在兩餐之間感到饑餓的時(shí)候，吃一根生胡蘿卜或者芹菜桿是不錯的。但是一步擺脫垃圾食品而馬上達到好的健康狀態(tài)是非常困難的。
So here are a few ideas to help you snack more healthfully.
因此本文給出了一些建議，幫你從零食中吃出健康的。
As with all things, remember that even healthy snacks aren’t going to be good for you in large quantities, so moderation is key.
記住，即使是健康食品，如果你吃得太多也會(huì )對身體不利。這便是過(guò)猶不及的道理。所以，吃零食的關(guān)鍵在于適度。
10 Healthy Snack Ideas
10種健康食品
1. nori sheets
1.海苔片
Head to your local Japanese or Asian grocery store and grab some nori. Yes, the seaweed stuff used in sushi rolls is delicious fresh from the pack. Although it is quite drying so you will need some water with it.
去本地的日本或者亞洲的雜貨店買(mǎi)一些海苔回來(lái)吧。是的，壽司卷所用的包裝新鮮海苔。因為海苔非常干燥，所以要用一些水把它泡開(kāi)。
2. nuts
2.堅果
My go-to snack, especially when I’m traveling. Almonds, brazil nuts, macadamias, pistachios: there’s so much variety to explore. Nuts are portable, delicious and packed with minerals. Look for dry roasted, preferably unsalted. And remember nuts like almonds with their skins on have more fiber than those without.
堅果是我的最?lèi)?ài)，特別是在旅游時(shí)，我會(huì )時(shí)常帶著(zhù)。杏仁、巴西胡桃、夏威夷果、開(kāi)心果：有這么多的種類(lèi)可以選擇。它們美味，便于攜帶，并且富含礦物質(zhì)。要找那些烘干烤制的，最好是沒(méi)有用鹽腌制的。記住，向杏仁那樣有皮的堅果比那些沒(méi)有皮的更富含纖維素。
3. kale chips
3.甘藍片
There are a heap of different commercial kale chips on the market these days. While delicious, they tend to be expensive, so you could have a go at making your own. Just toss some kale (or other leafy greens) in a little oil, layer on a baking sheet and bake for 5-10 minutes until crisp.
最近超市貨架上有很多甘藍片出售。雖然好吃，但是他們普遍比較貴。所以你可以嘗試自己制作。將甘藍葉（或者其他蔬菜的葉子）與少許食用油混合在一起，再將它們放置于烤箱中，烤5-10分鐘直到甘藍片變得酥脆便可。
4. salsa
4.莎莎醬
Based mostly on tomato and chilli, a good salsa can be a great way to boost your veggie intake.
主要成分是西紅柿和辣椒的莎莎醬可以增加人體蔬菜攝入量。
5. nut butters
5. 果仁奶油
Look for unsweetened nut butters such as almond or cashew butter at your local health food store, or try making your own. Pop a handful of nuts in your food processor and whizz until it forms a nut butter, adding a little oil to help if it looks too dry.
要找那些無(wú)糖的果仁奶油，如杏仁或者腰果奶油?；蛘邍L試著(zhù)自己做吧。用你的食品加工器將少許堅果制作成果仁奶油，如果奶油太干了就加一些食用油。
6. antipasto
6.開(kāi)胃菜
The Italians know a thing or two about healthy snacking. Olives, marinated veg like eggplant, artichokes or peppers all make wonderful quick snacks. You can even throw in a little proscuitto (but don’t tell Leo).
意大利人懂得如何吃零食才健康。橄欖，腌制的蔬菜，洋薊或者甜椒都是很便捷的小吃。你還可以用火腿跟它們混著(zhù)吃（但是不要讓李奧知道）。
7. mezze
7.小吃拼盤(pán)
Similar to antipasto, these Lebanese small plates are a great thing to have in the fridge. Hummus is probably the most famous but there’s also babaganoush, tatziki and beetroot drips to make your carrot and celery sticks more appealing.
你可以將這些有點(diǎn)類(lèi)似于開(kāi)胃菜的黎巴嫩小吃收藏于冰箱中。其中最有名的小吃算是鷹嘴豆沙了，但除了它，還有巴巴羅薩，tatziki 以及甜菜醬能讓你的胡蘿卜和芹菜桿變得更誘人。
8. boiled eggs
8.水煮蛋
While not for the vegans, eggs are a wonderful source of protein. Boil up a whole batch at once then keep them in the fridge to peel and eat with a little salt and pepper as needed.
雞蛋富含大量的蛋白質(zhì)。一次性煮很多雞蛋，然后將他們去殼，并放入冰箱里冷藏起來(lái)。當你吃的時(shí)候可以根據需要撒上一些鹽和胡椒粉。
9. roast chickpeas
9.烤鷹嘴豆
I just adore chickpeas (garbanzo beans) in all their forms. And have recently started roasting them and tossing with a little spice to serve as a snack. So. Good. [recipe below]
我十分喜歡吃鷹嘴豆，無(wú)論是哪一種。最近我烤了些四季豆，然后混入少許香料做成了零食。它們的味道的確不錯[配方在下方]
10. dark chocolate
10.黑巧克力
When only something sweet will do, dark chocolate is your best bet. At least you’ll also be getting some antioxidants. Look for good quality brands that tell you the % cocoa solids. The higher the cocoa, the less sugar.
當你僅僅想吃甜食的時(shí)候，黑巧克力是最好的選擇。至少你也會(huì )從黑巧克力中獲得一些抗氧化物。挑選黑巧克力的時(shí)候要找那些質(zhì)量好并且寫(xiě)明了可可含量百分比的品牌?？煽珊吭礁?，糖份就越少。
roasted chickpeas
烤鷹嘴豆
makes about 1 1/4 cups
取能裝滿(mǎn)1/4杯子的鷹嘴豆
By all means cook the chickpeas from scratch if you prefer, but I find canned chickpeas work really well, without the effort.
如果你更喜歡用新鮮的鷹嘴豆，那么你得先把它們煮熟。但是我發(fā)現罐頭鷹嘴豆更好用于制作。
Feel free to play around with the spicing. If you can’t find smoked paprika, a little cayenne pepper or chilli powder would be lovely. Or keep it simple with just some sea salt and black pepper.
隨意在煮過(guò)的鷹嘴豆里撒些香料。如果沒(méi)有熏制過(guò)的辣椒，放一些辣椒粉也行?；蛘吆?jiǎn)單的放些海鹽和黑胡椒粉。
If you have any leftovers, allow them to cool completely before storing in an airtight container. Will keep for a week or so but I like them best while they’re still warm.
如果剩余一些烤鷹嘴豆，先將它們完全冷卻再放入密閉容器密封起來(lái)。這樣就可以保存一個(gè)星期左右。但我還是最喜歡剛出爐的。
1 can chickpeas (14oz / 400g), well drained
1罐完全烘干的鷹嘴豆（14盎司/400克）
2-3 tablespoons olive oil
2-3大匙橄欖油
1 teaspoon smoked paprika, optional
1小匙熏紅辣椒，也可以選擇性地不放。
1. Preheat your oven to 400F (200C).
1.先將烤爐預熱到400F（200C）。
2. Place chickpeas in a roasting pan or oven proof dish, drizzle with olive oil and bake for 10 minutes.
2.將鷹嘴豆放置在烤盤(pán)上，撒上些橄欖油，接著(zhù)烘培10分鐘。
3. Stir the chickpeas and sprinkle over the paprika. Bake for another few minutes until the chickpeas are golden and crisp on the outside.
3.將豆子充分攪拌好并撒上辣椒。再放入烤爐，烤至豆子酥脆的程度，且外表呈金黃色。
4. Season generously with pepper and sea salt and serve warm or at room temperature.
4.將烤好的豆子撒上胡椒粉和海鹽，大面積的鋪曬。之后在常溫或者室溫下保溫。
Jules is a qualified food scientist and the creator of the Stonesoup Virtual Cookery School. Pickup more delicious, healthy 5 ingredients recipes at her blog – Stonesoup.
朱爾斯是一名合格的食品專(zhuān)家，更是Stoneshoup虛擬烹飪學(xué)校的創(chuàng )造者。她在自己的博客里面整理了更多美味，健康的5種食材配方——Stonesoup。
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