Healthy Snacks for Dancers

As dancers and active people, we need food as fuel for our bodies and minds. But if you're like most people, hectic schedules and rising food prices can curtail trying out new foods. But eating well is important, and it is cheaper and easier than you think!

Most of the problems with commercial pre-packaged snacks deal with over-processing and high levels of sodium, fat and sugar. Most provide a quick energy boost, but lack staying power and leave you feeling drained. Especially with the demands of dance, you need something healthy to keep you going. While energy bars and supplements and special bottled waters are great, they can be costly, and you can find many other whole foods in your kitchen or supermarket.

It is my firm opinion that "carbs" aren't bad; it just depends on the kind of carbs you're consuming. Whole grains provide the body with instant energy, and are easier to digest than protein when you're in the middle of a long rehearsal. Grabbing a handful of whole-wheat pretzels is way easier than shoveling down a cold chicken breast when you're short on energy and time. Whole grain crackers and Nuts also provide energy and protein with the added bonus of portability and convenience.

A quick mini-meal or snack could be a sandwich on whole grain bread. You could do low-fat turkey or veggie meat slices, or maybe peanut or almond butter and banana. Both give you the energy you need without weighing you down. Trail mix also makes a great pick-me-up, with dried fruits, nuts, granola, or carob chips. The possibilities are endless!

A classic healthy snack that is cheap and portable is fresh fruit. Bananas fare well, with lots of natural sugars and fiber to slow absorption. They are easy to peel, and come in their own wrapper! Apples, oranges, grapes and pears also are great choices.

A listing of healthy snacks wouldn't be complete without mention of my favorite healthy snack, hummus. Hummus deserves special mention because it is delicious, healthy, and Middle-Eastern! Bellydancers can especially appreciate hummus on long rehearsal days. It's high in good carbs, protein and fiber, and readily available pre-packaged at grocery stores. However, you can very inexpensively make hummus at home, with a few ingredients and a blender or food processor. I would like to share a new hummus recipe I have come up with, which is delicious! Take this to your next rehearsal or Hafla and see how many new friends you make.

Zesty Lemon-Pepper Hummus
1 16 oz. can garbanzo beans (chick peas), drained
¼ c. sesame tahini (in ethnic section of grocery store or at Middle-Eastern market)
¼ c. lemon juice
1 t. salt
1t. cumin

Extra virgin olive oil and fresh ground black pepper for garnish

Blend all the ingredients except oil and pepper in blender or Cuisinart. Add extra lemon juice or water if the hummus is too thick. Puree until smooth. Transfer to serving bowl and drizzle with olive oil. Grind black pepper over top. Serve with whole-grain pita bread and your choice of veggies. Be creative. I especially like granny smith apples, carrot sticks, or red pepper slices. Enjoy and keep dancing!