Smart Summer Snacks

Smart Summer Snacks 

By: Jacqueline Gomes, RD, MBA

Summer is a great time to enjoy healthier versions of your favorite snacks! Snacks provide an ideal opportunity to get more nutrition; they supply energy, help tide us over to our next meal and can be eaten just for fun.

Eating nutritious snacks may help prevent overeating at meal times. Combing high fiber carbohydrates with lean protein can improve appetite and satisfaction and help you avoid overeating at the next meal.

Here are 7 Smart Summer Snacks to enjoy now: 

  1. Whole grain waffle topped w/ low fat cream cheese & blueberries
  2. Broiled Mango: Score cut mango across flesh; broil until lightly charred. Sprinkle w/ cinnamon
  3. Fruit-Yogurt pops: alternate layers of low-fat vanilla yogurt and diced fresh fruit in small paper cups or ice pop molds. Insert wooden sticks; freeze for about 4 hours or until solid.
  4. Rice cake stacks: Spread rice cakes with scallion cream cheese. Top with sliced cucumber and spread with more cream cheese. Sprinkle with shredded carrot.
  5. Mini quesadillas: split 2 whole-wheat pita’s in half to create 4 rounds. Sandwich each with shredded cheddar cheese, sliced pickled jalapenos and sliced turkey. Bake on parchment-lined backing sheet at 400 degrees until toasted and the cheese melts, about 15 minutes. Cut into wedges.
  6. Kale Chips: Toss kale leaves (stems removed) with olive oil, salt, pepper and garlic powder. Spread on cookie sheet and bake at 450 degrees until crisp (about 15 minutes).
  7. Fresh and healthy bowl of Gazpacho – recipe below!

Watermelon Gazpacho 

Watermelon Gazpacho

Prep: 15 minutes

Chill: 1 hour 

Makes: 4 servings 


For The Soup

  • 1 pound watermelon, roughly cut into chunks
  • 1 pound plum tomatoes, roughly cut into chunks
  • ½ seedless cucumber, roughly cut into chunks
  • 2 garlic clove, roughly chopped
  • 1 red bell pepper, cored, seeded, and roughly cut into chunks
  • ½ green bell pepper, cored, seeded, and roughly cut into chunks
  • 3 tablespoons sherry vinegar
  • ¼ cup extra virgin olive oil
  • ¾ teaspoon fine sea salt
  • ¼ teaspoon smoked Spanish hot paprika
  • ⅛ teaspoon freshly ground black pepper


  • ½ cup diced watermelon
  • ¼ English cucumber, diced
  • 1 jalapeno pepper, cored, seeded, and diced
  • ½ small red onion, diced
  • 1 tablespoon basil leaves
  • 1 tablespoon extra virgin olive oil
  • Freshly ground black pepper
  • Crusty bread for serving


  1. Add all ingredients from watermelon to black pepper into a large blender.
  2. Process until smooth.
  3. Pour soup into a large bowl or glass pitcher and chill for 1 hour or more.
  4. Meanwhile, prepare the topping – toss together the watermelon, cucumber, jalapeno, red onion and basil in a bowl.
  5. To serve gazpacho, pour into a bowl and top with prepared garnish, drizzle with olive oil and more black pepper if desired.
  6. Serve with crusty bread.