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38 july/august 2018 something that can give you a boost of vitamins, minerals, or protein, in addition to quieting that growl in your belly. Nuts and dried fruit can be tucked into a pocket or purse and eaten with one-handed ease, or they can be blended into a filling trail mix. Pumpkin seeds and sunflower seeds can also go in your mix or be nibbled on their own. Hard-boiled eggs are another tasty to-go treat, and so are good old standbys like apples, oranges, grapes, and bananas. Baby carrots were born for snacking, and if you pair them with a low-fat yogurt dip, you won't even know you're eating healthy. Jerky made from beef, chicken, or turkey is a high-protein snack option, but choose one that's low in sugar and sodium. If you want to avoid the fat and salt of potato chips but still crave the crunch, try whole wheat or multigrain pretzels instead. Another option is chips made from healthier sources, such as plantains, kale, taro, white beans, or sweet potatoes. Popcorn is another low-calorie, high-fiber alternative, but make sure it's air-popped and lay off the butter. MOBILIZE YOUR MINI-MEAL If you're looking for snacks with more ingredients and more flavor and can handle a few minutes of prep time, here are several good choices for no- plate, no-fork noshing on the go. • Portable caprese salad: alternate grape tomatoes and mozzarella pearls on a expertadvice REPLENISH toothpick or wooden skewer. For extra zest, drizzle with balsamic vinegar or sprinkle on dried basil (purists can roll up a fresh basil leaf and add it to the skewer instead). • Portable fruit plate: alternate grapes and chunks of cheese on a toothpick or wooden skewer. • Greek salad on a stick: alternate olives, cucumber chunks, and grape tomatoes on a toothpick or wooden skewer. If you're feeling a little wild, throw some marinated mushrooms on too. • Summer skewers #1: alternate chunks of cucumber and pineapple on a toothpick or wooden skewer, then drizzle with lime juice. • Summer skewers #2: alternate chunks of watermelon and feta cheese on a toothpick or wooden skewer. For a fresh zing, add a mint leaf at the end. • Stuffed celery: fill that gap in your celery stalk with hummus, nut butter, or cottage cheeses for a creamy, crunchy, and filling midday meal. • Tuna avocado rounds: mix flaked white tuna with avocado until it makes a thick paste. Spread between two whole grain crackers for a yummy, healthy mini- sandwich. Jazz your recipe up by adding diced celery or red onion to the mix. • Turkey roll-ups: lay a thin slice of smoked turkey flat, spread it with a teaspoon of light cream cheese or hummus, then roll it tight like a cigar. For more taste and more nutrients, tuck in a slice of avocado, a strip of cucumber or tomato, or sprinkle on a few sprouts or shredded carrots. Customize your breadless sandwich even further by spicing it up with a little dill, parsley, basil, or whatever herb strikes your fancy.