Beat the Bloat: Healthy Beach Snacks

544509_10104246612336724_1482710025_nAs I am writing this post, I’m slowly digesting the cheese and chocolate fondue Walter and I enjoyed tonight, but quickly remembering that this weekend is the beginning of beach season.

Like many of you, I enjoy more raw, low-calorie meals during the summertime. Not only is fresh produce more readily available, but eating clean during the warmer months (all months, actually) makes you feel better from the inside out.

I also believe in indulging in your favorite (not so healthy) foods on occasion, but the absolute last place you want to feel chubby and bloated is while sitting in a bikini on the beach.

In my beach bag essentials post, I listed a few nutritious snacks that I like to bring to the beach (frozen grapes, hummus and carrots, and lots of water!). If you plan on spending more than a few hours at the beach, or planning a picnic, here are some more ideas to keep you energized, hydrated, and looking svelte.

Note: Whatever foods you choose to bring, keep them in a separate cooler from your drinks. The cooler containing drinks usually gets more action, and is opened and closed multiple times, varying the temperature inside. That’s ok for water and juices, but a food cooler should be opened and closed as little as possible to ensure everything stays cold and remains safe to eat.

Tropical Frozen Fruit Salad

Freeze fresh fruit before hitting the beach and you’ll have a temperature-controlled treat, ready to eat after an hour or two in your cooler (depending on the air temperature. Choose fruits like mango, papaya, pineapple and summer berries, and place into a small container with a squeeze of electrolyte-balancing lime juice, and a sprinkle of fresh cilantro – a natural diuretic eliminates bloating.

Iced Tea

Dandelion root tea is known for its cleansing properties, so switch your normal, bloat-inducing caffeinated tea for a refreshing herbal mix of dandelion and peppermint tea.

Brew 16 oz. of tea using 2 dandelion tea bags and 2 peppermint tea bags. Pour into a 32 oz. pitcher and add the juice of 2 lemons. Fill the rest of the pitcher with water to dilute and sweeten with stevia, if  desired. Place tea mixture in the refrigerator until chilled.

Mock Mojito:

Not to be confused with my coffee recipe, this drink is for people looking for the flavor of a mojito, but don’t want to drink alcohol (or your beach doesn’t allow it).

Brew 16 oz. decaffeinated green tea and pour into a 32 oz. pitcher filled with ice. Squeeze 3 limes and add to tea. Garnish with lime slices and a few sprigs of fresh mint.

Kale Chips

Buy these chips at a local health food store, or make your own.  Preheat oven to 275 degrees. Place kale on a cookie sheet, drizzle with 1 tbsp. of olive oil, and top with garlic powder and a sprinkle of parmesan cheese. Roast for approximately 20 minutes, or until crispy.

Shrimp on Ice

Super simple to make, high in protein, and a delicious crowd pleaser! Put some cooked, frozen shrimp into a plastic bag filled with sliced lemon wedges. Give a good shake and place into a cooler, where it can safely defrost.


Not just reserved for sushi bar appetizers, these fiber and protein-rich legume is easy to pack and eat. Put a bag of frozen unshelled edamame (found in most grocery stores) in your beach bag and they will be ready come snack time.

What foods do you like to bring to the beach? Leave a comment below!


3 thoughts on “Beat the Bloat: Healthy Beach Snacks

  1. Pingback: Spring Favorites | Where Brooklyn At?

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