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15 Best Latin American soup recipes to try this winter!

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Who doesn’t love a nice hot bowl of soup on a chilly winter’s day? As the temperatures continue to drop in the Northern Hemisphere, we at Latinas in Business are looking to cozy up with our favorite Latin American soup recipes.  

All around the world, soup is enjoyed by every culture. Soups come in all different styles, from chunky, clear, to creamy, and can be served hot or cold. Today, we’re focusing on our favorite hot soups from around Latin America. 

With January being National Soup Month, it’s the perfect time to indulge. Celebrate the month by trying out some of these recipes and sharing them with your loved ones. 

5 Latin American soup recipes in three different styles

Latin American soup

Sopa de Sancocho. (Photo source: dominicancooking.com)

Sancocho

Traditionally, Sancocho is a meat-and-roots-based stew. It can be found in various Latin American countries, especially the Caribbean, and comes in different variations depending on the country. Some of the key ingredients include meat, vegetables, broth, yuca, and platano. This hearty soup will make the perfect winter meal!

Recipes for Sancocho

  • Try it the Dominican way with Tía Clara’s recipe at Dominican Cooking, the oldest and largest Dominican cooking website. 
  • Another variation comes from Panamá. This version is similar to chicken soup. See the recipe here. 
  • Finally, another delicious version to try is Venezuela’s variation. This recipe from La Cocina Latina uses beef for a flavorful and filling meal that will satisfy the whole family. 
Latin American soup

Sopa de Mondongo. (Photo source: mycolombianrecipes.com)

Sopa de Mondongo

Sopa de Mondongo is popular throughout Latina America and the Caribbean. The soup consists of tripe as the main meat and a variety of vegetables. In the Colombian tradition, the soup also includes other meats such as pork and chorizo. In Colombia, Mondongo is served as a complete meal, accompanied by white rice, avocado, banana and drizzled with lime juice.

Recipes for Mondongo 

Latin American soups

Caldo de Res. (Photo source: maricruzavalos.com)

Caldo de Res

Caldo de Res, also known as Cocido, is a hearty soup made with beef meat and bones. The versatile soup includes many variations throughout Latin America in countries such as Mexico, Honduras, and Guatemala. 

This recipe is the perfect comfort soup, especially if you’re not feeling well. Made with beef bones and vegetables, this recipe has many health benefits such as calcium, potassium, magnesium, and phosphorus. Marrow bones also provide Omega-3, vitamin A, vitamin K2, iron, manganese, selenium, and zinc among others.

So, if you’re looking for a soup to revitalize your strength, this is definitely one to try! 

Recipes for Caldo de Res

You might be interested: 5 hearty autumnal vegan meals to try this month

Sopa de Pescado. (Photo source: quericavida.com)

Sopa de Pescado 

Sopa de Pescado is a fish soup that can be made in various styles depending on the country. In Perú, the dish is called Chilcano de pescado and is made with fish fillet, herbs, vegetables, and a rich broth. In Cuba, the heads of fish are used and pieces of bread or rice are added to the soup and in Costa Rica noodles and potatoes are added. 

Recipes for Sopa de Pescado

Ecuadorian style Locro. (Photo source: laylita.com)

Locro

Locro is a thick and creamy soup popular in countries such as Argentina, Ecuador, and Paraguay. The Argentinian version is made with calabaza—or acorn or butternut squash, corn, beans and meat. In Ecuador, the soup is made with potatoes and cheese, creating a creamy and thick potato soup. The Paraguay version is similar to the Argentinian style, though it does not contain any squash. 

Recipes for Locro

Try these healthy holiday food recipes by Latina chefs 

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Happy holidays! This time of year is all about family, celebrations, and food. Food is central to our Latina celebrations and it’s easy to get carried away with the oh-so-delicious holiday dishes. If you’re looking to have a bit of a healthier holiday, check out these healthy holiday food recipes below from Latina chefs. 

Ensalada de Noche Buena

Ericka Sanchez of @nibblesnfeasts on Instagram shares her Ensalada de Noche Buena or Christmas Eve Salad recipe on her site. This salad is a traditional staple for Mexican families during the holidays. 

In her post, Ericka describes the origins of the salad, which is named after the Poinsettia (Noche Buena), and also means Christmas Eve in Spanish. “It resembles the beauty and colorful plant that we are so fond of every holiday season. Arranged in a circle, similar to a flower and accented by bright crimson pomegranate arils, like jewels on a wreath, this delicious salad is sweet, savory and crunchy for all to enjoy,” says Ericka. 

 

 

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Mexican Shrimp Cocktail 

Yvette from @muybuenocooking on Instagram is a proud Latina who is developing and sharing traditional Mexican, Latin-Inspired healthy recipes. Her Mexican style shrimp cocktail is a personal holiday favorite and will be sure to shake up your own holiday meal. See the full recipe here.

 

Vegan Sweet Potato Pie 

Who said being healthy means skipping dessert? With this Vegan Sweet Potato Pie by @dorastable, you won’t have to say no to the sweet treats. Rich and creamy and full of seasonal spices, this pie is the perfect addition to any holiday meal. The full recipe for this delicious healthy holiday food recipe can be found on Dora’s site here. 

 

 

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You might be interested: 5 Latina inspired Thanksgiving recipes to try this year

Buñuelos de Viento

Another healthy holiday sweet treat recipe from @dorastable are these crispy snowflake-shaped fritters covered in cinnamon sugar. Buñuelos de Viento are a traditional Mexican holiday treat with Spanish and Arab origins. Dora writes in her blog post about the recipe, “In Mexico, buñuelos were adapted to the flat tortilla shape (buñuelos de rodilla) or the snowflake shape (buñuelos de viento) made with a rosette mold.” 

These treats are easy to make and great for large holiday gatherings. See the full recipe here. 

 

 

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latina inspired thanksgiving recipes

5 Latina inspired Thanksgiving recipes to try this year

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Thanksgiving is right around the corner and here at Latinas in Business we can’t help but think of our favorite holiday dishes. While the holiday is not traditionally celebrated in most Latin American countries, many U.S.based Latinos have adopted the holiday, blending cultures and traditions to make it their own. 

And if there’s anything Latinos know well, it’s how to celebrate with good food and family. At its heart, Thanksgiving is a time to gather with loved ones, give thanks for our blessings, and share delicious food with one another. 

Below are a few exciting recipes from Latina chefs who have added their own Latina inspired twists to traditional Thanksgiving dishes. 

Chipotle Citrus Thanksgiving Turkey

Starting off the main course is this flavorful chipotle citrus turkey recipe by Isabel Eats on Instagram. It brings together chipotles, orange and lime zest, fresh rosemary, garlic, oregano, salt, black pepper and lots of butter to create a tender and juicy dish that is sure to leave guests speechless.

 

You can find the full recipe over at Isabel’s blog! 

Chorizo Stuffing 

This chorizo stuffing by chef Ericka Sanchez will leave you stuffed and still wanting more! Blending traditional Hispanic flavors with a Thanksgiving staple, Erika’s recipe takes this dish to a whole new level. 

 

Rich and Creamy Pumpkin Soup 

Another stunning recipe shared by Ericka on her food-Instagram, Nibbles N Feasts, is this rich and creamy pumpkin soup. Add this to your Thanksgiving menu for a warm and filling side dish. 

 

 

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Find the full recipe over on Ericka’s blog! 

Jalapeno Cranberry Sauce 

Mix up your Thanksgiving by adding a little spice to the traditional cranberry sauce. Described as “sweet and tart and spicy and zingy,” this recipe by Growing Up Sarita on Instagram will make the perfect addition to your holiday meal. 

 

 

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Pumpkin Flan 

Finally, for dessert, this pumpkin flan recipe by Nicole Presely is sure to leave an impression on your guests. Combining the popular Hispanic dessert of flan with the traditional holiday flavors of pumpkin spice, this desert is the perfect sweet treat to conclude a Latina inspired Thanksgiving! 

 

Get the full recipe over at Nicole’s blog!

5 hearty autumnal vegan meals to try this month

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November is World Vegan Month, a time when plant-based eaters from across the globe come together to celebrate their lifestyle, educate, and share recipes. 

A vegan, or plant-based lifestyle, has many health benefits, especially for Latinos who are prone to suffer from health issues such as high cholesterol, diabetes, obesity and high blood pressure. Statistically, Latinos are also more likely to suffer from heart disease. On average,  Hispanic women are likely to develop heart disease 10 years earlier than non-Hispanics, according to data from Go Red for Women.

Incorporating more plant-based dishes into one’s diet can help reduce these risks over time by reducing the consumption of meat and dairy, often found in many traditional Hispanic recipes. 

As the colder months approach here in the Northern hemisphere, we’re all looking for some warm, hearty comfort foods to get us through the autumn and winter. Below are a few autumnal vegan meals to try out this month from The Vegans Club on Instagram. 

You might be interested: 10 Snacks to boost productivity and get you through the work day

Leek, Chestnut and Apple Stuffing

With Thanksgiving right around the corner, this vegan stuffing recipe will make a great addition to the traditional holiday meal. 

 

Carrot Soup 

Stay warm throughout the winter with this delicious carrot soup. It’s perfect for a quiet evening meal or prepare ahead for a quick lunch on the go. 

 

“Ricotta” Stuffed Delicata Squash

This colorful dish will brighten up your day! Stuffed with flavor, this vegan dish promises to leave you full and satisfied. 

 

Creamy Curry Pasta

In the mood for a creamy, pasta sauce? This curry pasta dish will do just the trick, and without any dairy! 

 

Tuscan Kale and White Bean Soup

Finally, this flavorful Tuscan kale and white bean soup is exactly what you’ll need once the snow starts coming down. Prepare this for the whole family and bask in the tasty warmth of this vegan dish. 

 

Tania Molina, the architect who left her career for her chocolate dream

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 Tania Molina is the founder and CEO of Villakuyaya Organic Dark Chocolate. Originally an architect by profession, Tania shifted her career in 2014 with the entrepreneurial dream to create her own chocolate brand. Drawing on her Ecuadorian roots, Tania created Villakuyaya with quality ingredients and sustainable practices as her guiding goals. 

Family and culture are at the heart of Villakuyaya chocolate 

Known for having some of the best quality cacao in the world, Ecuador is at the heart of Tania’s business. Her family and heritage play a huge role in Villakuyaya. 

“My home and  heart is always Ecuador, and Quito where I was born and resided. Now, I have found my family and my  new home is Rockland County, New York, where I manage my business in-between changing diapers and  teaching my son potty-training. In every chocolate bar and story I get to tell to my customers though, the chocolate and the heart of the business is and always will be Ecuadorian,” says Tania. 

Tania’s passion for chocolate-making and experimenting with flavors came from her grandmother, Juana, who had a natural gift with seeds, plants, and herbs. Tania remembers fond memories and experiences with her grandmother and cacao: memories of eating the cacao seed pulp, toasting in the crock, and the cacao powder with the hot milk. These memories remind Tania of her grandmother’s kindness, her love for her grandchildren, and her respect for nature–virtues that Tania has embedded into her business. 

“The heart of the business is and always will be Ecuadorian.” (Photo courtesy Tania Molina)

And Villakuyaya is very much a family business at heart. 

“My ‘employees’  are my husband, mother and father. We’ve traveled to do chocolate shows in Washington D.C., Seattle, London,  Amsterdam, Paris and other places. It’s not money or profit that’s the success, but it’s more about longevity, expanding the brand further, and sharing my chocolate with more people who will love it,” says Tania. “And  now, with my son, I would love to maintain the business and be able to tell him many years from now that mommy was able to survive and succeed in the business, and would love for him to be a part of it with us.”

You might be interested: Maya Jacquez shares Mexican food culture and heritage through The Pinole Project 

Defining success and offering a helping hand 

For Tania, success is about far more than just profit. Every sale makes a difference, and every repeat customer is a blessing and a joy. 

Villakuyaya

Success is about far more than just profit. Every sale makes a difference, and every repeat customer is a blessing and a joy. (Photo courtesy Tania Molina)

When she first began her journey into the chocolate industry, everything was new and Tania had to learn the ins and outs of the industry “on the fly.” There were many bumps along the way as she learned all about chocolate from cacao farmers in Ecuador, managing sustainability and quality, as well as the manufacturing aspects such as packaging, order requirements, importation and exportation taxes, and  USDA requirements on packaging. Deciding to focus on the US marketplace also posed a challenge at the time for Tania, who had only visited the country a handful of times. 

“Over time, after I reevaluated all my real goals for the  company, I was able to visualize everything in a way where I could raise my company into the black, all  the while learning about the industry, market and trends in the chocolate business. Of course, and then  Covid-19 happened, which gave the entire industry a massive challenge just to stay afloat.” 

However, despite the struggles early on, Tania continued with her dream. Now, after many years in the industry, Tania has learned many valuable lessons and knows what to expect. Her greatest strength is her vibrant personality and the quality and variety of her chocolate, she says. 

“I love to meet people at chocolate shows or events and talk about chocolate making, the business or what made me make a chocolate bar flavor the way that  I did. It’s a tough business, very competitive and also filled with nice people with big dreams.”  

Tania remembers her first chocolate show in the United States and how the kindness of a stranger saved her that day. 

“My mother, father, and I spent the whole week preparing everything for that day. We made a checklist of everything we would need, and when the day arrived we forgot the tablecloths! I didn’t know whether to cry or laugh, but I always seemed  to have an angel next to me, and this time a very kind Latin lady helped me with tablecloths and other things that I forgot. Amazing kindness from a stranger, but as you learn everyone is in the same boat at these shows and understands each other.” 

Villakuyaya

Chocolate shows with the whole family. (Photo courtesy Tania Molina)

Offering a helping hand to others is sometimes the best thing you can do for someone else. Each entrepreneur knows how challenging and lonely the journey can be at times. For those starting out, seeking others and gathering the necessary tools and knowledge is the first step toward success. 

“Over the last 5 years or so, I think women have  come together to help support and protect each other more than ever before, and to help give each of us  an opportunity to succeed,” says Tania. “I would advise new entrepreneurs to make a business plan, take their time, do research and learn all the angles and  then jump in over prepared for a slow start. It’s not just the company or the career itself, but  also the tools around the company that make it successful.” 

In 2021, there are many ways to gain information and resources for new business owners and entrepreneurs, from YouTube videos, conferences and workshops, mentorship, and guidance from other businesses.

“Take that advice and help, and good luck to all of us wonderful women and  to our dreams.”

Maya Jacquez shares Mexican food culture and heritage through The Pinole Project 

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The Pinole Project is a Mexican-American Food Company, founded by Maya Jacquez and her family as an homage to their abuela, Adela Jacquez, and her recipes. Growing up, Maya would visit her grandparents’ humble ranch in Mexico where her grandmother made the family her Pinole Chia Oatmeal. This recipe inspired the company’s first product, inviting the world to their family table to share their heritage, culture, and history with others. 

The Pinole Project, Pinole Project, PinoleProject

The Most Satisfying Vegan Weight Loss Breakfast!

Sharing Mexican culture and family heritage through food 

Founded in January 2020, The Pinole Project took just over 1 year to go from product idea to being available online and nationwide. The project grew from the family’s overwhelming passion to share their abuela’s recipe with the world. Homemade versions of Adela’s Pinole Chia Oatmeal were a regular morning staple in the Jacquez family to fuel their days. 

“Our family has been eating Pinole for centuries, and our abuela Adela would add Pinole into many dishes for more protein and fiber,” said Maya. 

A strong and mighty woman herself, Adela would always say, “Pinole will make you strong.”

The Pinole Project

The Pinole Project pays homage to the family’s abuela, Adela Jacquez and her recipe. (Photo courtesy Maya Jacquez)

The Aztec Superfood is enjoyed all across Latin America and has a rich history in the region. Pinole is a grain made from dried heirloom corn that is then ground and mixed with spices, such as cinnamon. Sometimes chia seeds or sweeteners, such as piloncillo (unrefined whole cane sugar) are also added. 

Once used to fuel Aztec warriors, Pinole is still a source of strength for locals. Today Pinole is eaten by the Tarahumara, an indigenous community living in Northern Mexico. Tarahumara runners are known for their long-distance running abilities. Maya’s grandfather, Arsenio Jacquez, developed a close relationship with the Tarahumara people and served as an interpreter for them for many decades. 

The Pinole Project

Their abuela’s Pinole Chia Oatmeal recipe inspired the company’s first product, inviting the world to their family table. (Photo courtesy Maya Jacquez)

“Our family finds so much strength in being able to share our heritage and culture with the world. The Pinole Project’s mission is to build bridges by sharing Mexican food, history, and culture. We grow when we invite new friends to our table. We believe when we educate the world about Mexico, that we are creating meaningful bonds.”

Overcoming challenges as new entrepreneurs 

With their ‘aha’ moment and the desire to share their grandmother’s recipe with the world, Maya and her family began their journey into entrepreneurship. 

One of their biggest obstacles starting out was finding the right partners to help with manufacturing, ingredient sourcing, and fulfillment. It took many months of conversations and due diligence to make sure they had the right team to succeed.

“It’s very important to have reliable, trustworthy partners because there are so many steps to getting a product in someone’s hands!” said Maya. 

As new entrepreneurs, seeking out entrepreneurial friends and mentors was another strength in overcoming obstacles. Having people who have already been down this road is an invaluable asset to anyone starting out. 

“Entrepreneurship is extremely challenging, especially in the early days (we’re still in this phase). Not only does it help to have peers and mentors to whom you can ask questions and seek guidance, but also there’s comfort in knowing you’re not alone in your journey.”

Despite the early challenges, the rewards have been worth it. Being able to share her family’s culture and heritage through their products has fostered a community that feels a lot like family. 

The High Protein/Fiber Aztec Superfood You’ve Been Missing in Your Life

“We always love seeing our fans and customers send us photos of their oatmeal. We have one supporter in particular whose love and passion for our product makes us feel so happy and eager to achieve success!” Maya shared. “She makes 3-5 Baked Oats recipes per week (consistently for many months now) with our Pinole Chia Oatmeal! Baked Oats is oatmeal made in the oven. It tastes like a delicious, healthy cake (we are obsessed!).”

The Pinole Project, Mexican Food, chocolate pancake recipe

Feeling groggy in the morning? Unfocused? Try this Aztec superfood breakfast recipe and get more!

From a small ranch in Mexico, one family’s recipe has built bridges, creating a community of people who love and celebrate an ancient grain and continue to pass on it’s history to new generations and cultures across the country. 

You might be interested: Mexican roots-inspired Adriana Pavon, fashion designer, and indigenous rights advocate

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“My grandparents showed me what it means to live a meaningful life. They worked so hard on their small ranch in Chihuahua, Mexico to make ends meet. Preserving my family’s legacy and perpetuating Mexican-American food, history, and culture are incredibly important to me.”  

Stay Full & Focused all Morning with this Vegan, Gluten-Free Breakfast!

meatless meals

5 Fresh and sizzling meatless summer meals to try 

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Be adventurous this summer by incorporating more plant-based dishes onto your personal menu. Check out some of these fresh and sizzling meatless summer meals to get started! 

The summer months are often associated with BBQ-ing and outdoor fiestas or family picnics in the park. In fact, July is also recognized as National Grilling Month and National Picnic Month. It’s hard for some to think of summer without grilling and meat-filled dishes, especially for Latinos who pride themselves on their asados. However, incorporating more plant-based dishes into our diets has many health benefits. 

Statistically, Latinos are more likely to suffer from heart disease. On average,  Hispanic women are likely to develop heart disease 10 years earlier than non-Hispanics, according to data from Go Red for Women. While there are many factors that contribute to developing these issues, such as genetics, diet also plays a big part. Hispanic diets are often rich in fat from dairy and meats. By reducing one’s consumption of meat and dairy, it can help lower the risk of developing heart disease and other health issues. 

Summer is also the perfect time to be adventurous! Embrace your inner adventurer and experiment with food this season. You don’t have to commit to an all plant-based lifestyle, simply introducing a meatless day of the week can make a difference. One of my personal favorite food-stagram accounts is “Meatless Mondays.” The account offers a variety of fun and fresh meatless meals to try and encourages people to swap out meat at least one day a week. 

If you’re ready for the adventure, then check out some of our favorite fresh and sizzling meatless summer meals below! 

Try these meatless summer meals on your next picnic or party

These meals will make the perfect addition to your next family picnic or outdoor gathering, especially this week during Latino Conservation Week. What better way to celebrate nature conservation than by getting outdoors with friends and family and enjoying some delicious food together!

Sweet Potato Black Bean Enchiladas

 

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Fiery and Fresh Plant-based Tacos

 

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Grilled Stuffed Peppers 

 

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Pasta Primavera 

 

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Chipotle Cauliflower Tacos with Garlic Aioli

 

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Latina diet

Balancing your Latina diet this National Nutrition Month®

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Every food-loving Latina knows that the Latina diet has both pros and cons. With rich flavors and a variety of local produce, Latin American cuisine can certainly be very healthy. But sometimes we can also go a little overboard on the sweets. That’s why this National Nutrition Month® the focus is on personalizing your plate to create a more balanced, healthful diet. 

National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics. National Nutrition Month® started as National Nutrition Week in 1973, then as interest and excitement grew, National Nutrition Month® was inaugurated in 1980. 

Now, every year during the month of March, people are invited to learn about making informed food choices and developing healthful eating and physical activity habits.

The theme for this year’s National Nutrition Month® is “Personalize Your Plate.” There is no one-size-fits-all approach to nutrition and health. We are all unique with different bodies, goals, backgrounds and tastes! And a Registered Dietitian Nutritionist can tailor a healthful eating plan that is as special as you are. For more information and healthful tips, check out the resources provided by the Academy of Nutrition and Dietetics available in various languages including Spanish.   

National Nutrition Month, personalize your plate, balanced diet

Eating healthfully doesn’t have to be complicated! Choose nutritious foods that have vitamins, minerals, fiber and other nutrients. Use these tips: https://sm.eatright.org/ERnotcomplicated #NationalNutritionMonth

Balancing your Latina diet 

As Latinas, food is a big part of our culture. While many Latino dishes are full of healthy ingredients, it’s no secret that we love our carbs and dulces. Many Latin American dishes can also be heavy on fats such as whole-fat cheeses and fatty cuts of meat. Consuming too much of these foods in unbalanced proportions can lead to many health risks such as high cholesterol, diabetes, obesity and high blood pressure, risk factors commonly found in Hispanic populations. 

However, there is no need to completely cut out the foods we love, but learning more about how to create a colorful, well-balanced plate will help us all be healthier in the long-run. 

Some tips from the Academy of Nutrition and Dietetics: 

Latina diet, personalize your plate, balanced diet

Photo by Sam Moqadam on Unsplash

Personalize Your Plate 

  • Fill half your plate with fruits and veggies. Get creative with produce by trying an assortment of colors and textures.
  • Experiment with different grains. Try substituting whole grains for refined grains in recipes.
  • Choose lean protein foods. Vary your choices to include seafood, beans, peas and lentils, as well as eggs, lean cuts of meat and poultry that are prepared in a healthful way, such as baked or grilled instead of fried.
  • Complete your meal with dairy. Include low-fat or fat-free options like milk, yogurt, cheese, calcium-fortified soymilk, or lactose free milk.

Meal Planning Tips

Eating healthy doesn’t have to be complicated or boring. Think about the foods you like from each food group – mixed dishes count, too! These are just a few examples of how different foods can be eaten as a meal to personalize your plate. If a food you enjoy is not listed here, consider which food group it meets when planning your meals.  

National Nutrition Month®

Meal plan suggestions from the Academy of Nutrition and Dietetics. (Source: Personalize Your Plate to Include Foods From Other Cultures–Latin American)

You might be interested: 10 Snacks to boost productivity and get you through the work day

Building a balanced Latina diet doesn’t have to be a chore. With so many delicious ingredients and a passion for our food, us Latinas are sure to have fun cooking up some colorful, creative dishes to meet our health needs and our passion for flavor!

10 Snacks to boost productivity and get you through the work day

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Did you know that the foods you eat greatly impact your levels of motivation and productivity? In fact, eating the right foods can boost productivity up to 20 percent, according to the World Health Organization. The right foods can help you stay focused longer, improve your memory, and stabilize your moods. If you’re a busy professional, you may notice that some days you feel more sluggish than others. This might be due to the foods you’re eating throughout the day. If you’re looking for snacks to boost productivity get you through the work day, check out our top picks below. 

Top 10 snacks to boost productivity 

1. Almonds

Almonds are the go-to focus foods. They are full of healthy fats necessary for our brains to function better. These healthy fats also slow the body’s digestion of sugar and carbs which helps to keep your blood sugar levels steady. Not only that, but the protein in almonds will also help curb your appetite without feeling sluggish. 

2. Dark Chocolate

Yes, chocolate can be good for you–if it’s the right chocolate! Dark chocolate is abundant in nutrients that impact your productivity. Dark chocolate contains just the right amounts of sugar and caffeine to give you the boost you need without the caffeine-jitters or sugar-crashes.  Also the magnesium in chocolate can help relieve stress and anxiety, another great bonus for those particularly stressful work days! 

3. Apple & Peanut Butter

They say “an apple a day keeps the doctor away,” and that’s because apples are rich in antioxidants that keep our bodies healthy. Apples also have about 13g of sugar, making them a more effective source of energy than coffee. Paired with a tablespoon or two of natural peanut butter, which is full of powerful protein, and you have the perfect combination to keep yourself feeling full and focused longer. 

4. Carrots & Hummus

Carrots are a fun snack. They’re crunchy, delicious, and great for you. Pair them with some hummus and you have a powerful combination. See, carrots contain luteolin which helps improve memory, while hummus is full of Omega 3 fatty acids and amino acids which help improve intelligence and boost your mood. The protein and calories in the hummus will also help curb your appetite so you can focus on your work and not your rumbling stomach! 

5. Avocados

Avocados are a natural stimulant that, “enhances blood flow, offering a simple, tasty way to fire up brain cells,” according to WebMD. Consistent, healthy blood flow around the heart and through the brain is the secret to staying productive. Avocados are full of the monounsaturated fatty acids that help protect a certain kind of brain cells called astrocytes, which support information carrying nerves and contribute to healthy blood flow. So an avocado may just be what you need to stimulate your body and stay energized and focused throughout the day. 

You might be interested: Kick the habit! How to avoid overeating when working from home

6. Bananas

Glucose equals energy, and bananas are one of the best sources of glucose. Just one banana holds the daily amount of glucose your body needs. Bananas are also very filling and will keep you feeling satisfied and focused  longer between meals. 

7. Blueberries 

Blueberries can truly do it all. They are packed with antioxidants that help fight off disease, stop bloating, and curb cravings. Blueberries have also been linked to enhancing your cognitive abilities. According to research conducted at the University of Reading, schoolchildren’s memory and attention-spans greatly improved after consumption of flavonoid-rich blueberry supplements. So next time you’re in need of a quick snack, consider a handful of blueberries. 

8. Sunflower Seeds 

Sunflower seeds make a great snack because they are loaded with the amino acid tryptophan. This amino acid is quickly converted to serotonin in the brain.  Serotonin is especially important on those days when you may be feeling particularly stressed, grumpy, or sleepy because it  plays an important part in the regulation of our feelings and energy levels.

9. Green Tea 

green tea, snacks to boost productivity

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Not really a “snack” but definitely something you want to be sipping on throughout the day. Green tea is a great caffeine-alternative to coffee with way more health benefits. 

Did you know green tea contains an amino acid called L-theanine that improves focus and helps the brain stay alert? On top of that, green tea will also boost metabolism, lower cholesterol, reduce blood pressure, and improve skin health. The benefits really seem endless! 

10. Yogurt 

yogurt, snacks to boost productivity

Photo by Niclas Illg on Unsplash

Last but not least, yogurt! Such a simple, quick, and easy snack, and yet it’s full of so many benefits that will help boost productivity and get you through your workday. Greek yogurt is a super-snack that contains tyrosine, an amino acid that produces both dopamine and noradrenaline. These are two  neurotransmitters that help boost your mood and behavior. Additionally, yogurt is a great way to improve your gut health and boost the good bacteria in your gut. Gut health is vital and can have a big impact on the rest of your body, especially your brain. In fact, poor gut health has been linked to anxiety and depression, as well as other mood disorders, which can impact your productivity and energy levels. So be sure to take care of your gut and consider incorporating more yogurt into your diet.