Home // Blog Articles // Nutrition // When life is nuts, crush ‘em and spread ‘em on bread!

When life is nuts, crush ‘em and spread ‘em on bread!

by | Jan 9, 2019 | Nutrition

Most guys moonlight in one form or another, with these second jobs taking many forms: As a chauffeur driving the kids to hockey practice, as a personal assistant running household errands, as a mechanic putting air in car tires, as a chef making dinner for the brood, as a handyman fixing leaky eavestroughs…you get the idea. More work, NO pay! The question is: What would they do without us?

All this extra labour requires extra energy, of course, and since the work has to happen before dinner that energy usually comes from snacking. As we rush to hockey practice, to the service station and so on, we tend to grab something quick and easy. Trouble is, when it comes to snacks, quick and easy often means salty, sugary and full of fat. Potato chips, doughnuts, cookies, candy bars…basically, the kinds of unhealthy foods that are sold at service stations and arena snack bars.

But it doesn’t have to be that way. After all, there are plenty of tasty and easy-to-prepare options that are also good for you. What healthy snacks give you energy and fit seamlessly into your unpaid moonlighting shift? What healthy snacks fill you up? Here are three awesome ideas:


Peanut butter and banana sandwich

This delicious childhood classic is child’s play to prepare, but it provides a grown-up dose of nutrients. Let’s start with whole wheat bread: It contains plant sterols, which help keep your cholesterol levels in check, along with plenty of digestion-aiding fibre.

The peanut butter tastes amazing, of course, and is packed with protein, fibre, Vitamin E — which helps protect your body’s cells from damage — and folate, which helps keep the blood vessels and heart healthy.

Then there’s the tender sliced banana on top, which is rich in fibre and heart-helping potassium.


Tzatziki with whole wheat pita bread

You can find tzatziki at most supermarkets, or you can whip up the creamy Greek dip yourself by following this quick and easy recipe. With a two-tablespoon serving containing nearly 10 percent of the muscle-building protein you need in a day, along with a healthy portion of bone-strengthening calcium, tzatziki must have been a favourite of Hercules, the super-strong hero of Greek myth.

You can continue the Greek theme by tearing off chunks of whole-wheat pita bread and dunking it in the tzatziki. That way, you get a healthy dose of fibre and iron to boot. So go ahead: Rip, dip, chew, yell “opa!” and repeat…


Whole-grain crackers with ricotta cheese

If you crave something creamy and crunchy, this healthy combo is as good as it gets. Whole-grain oat, rice, corn and quinoa crackers have many nutritional advantages over whole-wheat crackers (and breads for that matter), as they are higher in fibre, vitamins and minerals. Plus, research shows that people who eat more whole grains may have a lower risk of heart disease, stroke, type 2 diabetes and some cancers.

Creamy and spreadable ricotta cheese, meanwhile, has many nutritional advantages over cream cheese. It’s higher in calcium and protein — both of which are already plentiful in cream cheese — and lower in fat and calories.

In case this combination proves to be too delicious, here’s one final tip: Carry a solid serving of crackers in a resealable plastic bag or container instead of in the box. After all, this combo tastes so good that you risk emptying the box — and spoiling your dinner — once you start spreading.


This blog is part of our healthy snack series:

Are you thinking about boosting your energy with tasty and satisfying recipes?

Download the free “7 EZ Power-Up Recipes” ebook.

Adam Bisby
Adam Bisby

Adam Bisby is a Toronto-based freelance journalist and father of two who has been covering men’s health for more than 20 years. As well as researching and blogging for Don’t Change Much since 2015, Adam’s award-winning work has appeared in the Globe and Mail, Toronto Star and National Post newspapers, in magazines such as Explore, Reader’s Digest and Canadian Family, and on websites including MSN and Toronto.com. Visit Adam’s website for more information on what he does.

Do You Like This Blog?

As a national charity, we depend on your donations to provide our services to Canadians. Every contribution counts.

Your Donations Make a Difference


Your contribution will further men’s health programming, tool development, and research.

Don’t Change Much is a movement inspiring men and their families to lead healthier lives. With reliable information and easy tips, we know every guy and their family can make small changes that will have a big impact on their health.

More From


Five SUPER Benefits of Healthy Eating for Men

Five SUPER Benefits of Healthy Eating for Men

Watch any movie or TV show from Marvel or DC, and you almost never see superheroes chowing down. Don’t they get SUPER hungry? On the other hand, regular guys like you need plenty of fuel for your everyday heroics: shovelling sidewalks, mowing lawns, keeping spiders at...

How Much Water Should You Drink a Day?

How Much Water Should You Drink a Day?

There’s nothing quite like cracking open an ice-cold beer at the end of a hot summer day. The frosty can in your hand, those crisp, golden suds hitting your parched mouth for that first glorious sip … can’t you just taste it? Whether you’re kicking back at your...

7 Simple Health Tips for Everyday Living

7 Simple Health Tips for Everyday Living

Simple healthy habits to start right now Change doesn’t have to be hard. A few small swaps throughout your day can lead to big improvements in your energy level, mood, and overall health. In with muscle-building oatmeal, out with greasy breakfast sandwiches. In with...

Let’s Talk!

Did you enjoy this article? Let us know in the comments.


Submit a Comment

Your email address will not be published. Required fields are marked *

Our comments are moderated and are made live after they’ve been reviewed. If you disagree with anything in the article or comments please do let us know, but be polite so we can have a constructive discussion where everyone has the opportunity to learn.

Pin It on Pinterest