3 Healthy Snacks for Life On-The Go


Life can get hectic very quickly, and sometimes preparing the right food before you leave in the morning, seems like too much. Being an expert in “I’m late! Gotta run!” I’ve also found some creative ways to get ready for the day, really fast...Always striving to “eat right” (aside from my love for chocolate) quick and healthy snacks have made their way into my morning routine. The Tempus’ built in lunch cooler is also the perfect size for keeping your homemade meals and snacks for the day. So take a minute, you’ll be happy you did when you get a little hungry!

Raspberry Parfait                        


½-¾ Cup Unsweetened Plain Greek Yogurt

Chia Seeds 1-2 tbsps

¼ cup Frozen Berries


Take small a mason jar, add yogurt, chia seeds, frozen berries and you’re done! Raspberries, strawberries and blueberries are always a great mix full of nutrients and antioxidants. In about 30 minutes, the berries will have melted and the extra liquid will be absorbed by the chia seeds for perfect consistency. This is by far my favourite mid-morning snack and you can literally make it in 30 seconds.                                                                            

Why is this nutritious?

Oh the goodness that is yogurt! Where does it come from? Turkey!! That's right, it wasn't the Greeks! Yogurt not only tastes great but it is also good for you. You can find a wide range of vitamins and minerals as well as probiotics. It’s a great source of protein (about 9 grams per 6-ounce serving), calcium, vitamin B-2, vitamin B-12, potassium, magnesium  and riboflavin. With about half a cup of nonfat plain greek yogurt you will find approx 103.7 calories.

Probiotics found in yogurt are a type of “friendly bacteria” that are naturally found in the digestive system. Live strains can be found in most yogurts therefore aiding with the digestive system. Yogurt can also be very versatile, allowing its range to spread as a replacement for other fatty substances as cream or mayonnaise.

Chia seeds contain a massive amount of health benefits. Packed with antioxidants and fibre they are also a good source of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2. One ounce contains 11 grams of fibre,  4 grams of protein, 9 grams of fat (5 of which are Omega-3s), 18% of the RDA of calcium, 30% of the RDA of manganese, 30% of the RDA magnesium, 27% of the RDA of phosphorus. Not bad for a little seed! 

Yogurt Veggie Dip


  • ½ cup plain greek yogurt
  • ½ lemon
  • 1 clove of Garlic (you can also use shallots, ginger, or onions)
  • 2 tbs Fresh herbs (Parsley, Cilantro, Basil, Oregano)
  • Splash Olive oil
  • Salt and Pepper to taste


Combine plain Greek yogurt with some finely chopped herbs, garlic, extra virgin olive oil. Dash of salt and pepper and you're good to go! This is a great dip for all veggies and fresh breads as well!

Why is this nutritious?

Not only is this recipe super easy, the ingredients are packed with health benefits as well. We’ve already discussed all the health benefits of yogurt, so here’s a little information about fresh herbs. Many herbs including parsley contain vitamins A, C and K. As well as containing wealth of protective polyphenols — plant compounds with potent antioxidant and anti-inflammatory effects. Piles of studies show that polyphenols in herbs help combat such diseases as cancer, heart disease, Alzheimer’s, diabetes and more.  Polyphenols are anti-microbial, so they can help protect us from harmful bacteria as well.

Lemons are packed full of goodness! The health benefits of lemons are due to its many nourishing elements like vitamin C, vitamin B6, vitamin A, vitamin E, folate, niacin thiamin, riboflavin, pantothenic acid, copper,  calcium, iron,  magnesium, potassium, zinc, phosphorus and protein. Lemon is a fruit that contains flavonoids, which are composites that contain antioxidant and cancer fighting properties. It helps to prevent diabetes, constipation, high blood pressure, fever, indigestion and many other problems, as well as improving the skin, hair, and teeth.

Both from the same family onions and garlic have many significant health benefits. Garlic and onions are great for your immune system. Seriously, if you feel a little cold coming on, throw a few fresh garlic cloves (preferably organic) in whatever you’re eating next. It’s one of the most effective natural antibacterial foods. Throughout ancient history, the main use of garlic was for its medicinal properties .We now know that most of these health effects are due to a compound called allicin. Garlic supplementation is well known for combating sickness, including the common cold.

Spicy Tuna Avocado Crackers


  • 1 pack of Melba Toast
  • 1 Can of spicy tuna
  • 1 Avocado


There’s not much to do here...grab a knife for the avocado, all the ingredients and go! When you’re ready to eat, slice the avocado, put on melba toast, top with spicy tuna, or whatever other type of tuna you prefer. There’s just something we find simply delicious by combining spicy tuna with creamy avocado. These ingredients are also really easy to keep in stock at home or at work.

Why is this nutritious?

The avocado also has many significant health benefits and adding this nutrient dense food can make your body say yes! Avocados have over 20 vitamins and minerals such as pantothenic acid, dietary fiber, vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C. A little trick to know if it is perfectly ripe is to peel back the small stem, giving you a little sneak peek! If it comes of quite easily, and you see some green, you have a ripe avocado waiting to be eaten.

Some of the many health benefits of tuna fish include its ability to reduce cardiovascular conditions, stimulate growth and development, lower blood pressure and cholesterol levels, help in weight loss efforts, boost the immune system, increase energy, maintain the health of the skin, increase red blood cell count, prevent cancer, protect against various kidney diseases, reduce general inflammation, and inhibit cell membrane damage. These can be attributed to the impressive content of vitamins, minerals, nutrients, and other organic compounds found in this delicious fish. These include antioxidants and protein, without much saturated fat or sodium. It also has impressive levels of selenium, and good amounts of phosphorous, iron, magnesium, and potassium. In terms of vitamins, there is a wealth of vitamin B12 and niacin, as well as a good amount of vitamin B6 and riboflavin.

Bon appétit!