Healthy Snacks

Healthy Snacks – 7 Quick and Easy Combos


In fact, the biggest source of artery-clogging saturated fat in the American diet is cheese. Just one ounce of cheese can have as much saturated fat as a McDonald’s Quarter-Pounder. Here are 7 satisfying, healthy snacks that will help, not hurt, your heart and waistline.

Greek Yogurt and Fruit is refreshing Healthy Snack Combos

Stir fresh or frozen fruit into a cup of nonfat Greek yogurt for a refreshing healthy snack combo.

Snacking is actually good for your health. Several small meals throughout the day is a great way to curb hunger and provide energy and nutrients. Guests at the Pritikin Center enjoy a bountiful selection of snack items twice a day.

Healthy Snacks

So how do you get your snack time fix? Consider these 7 quick and easy combos for healthy snacks.

  1. Baked Potato and Chili

    Just pour vegetarian chili or your favorite soup over your baked potato for a quick, hearty meal or snack.

  2. salsaCorn and Salsa

    Simply microwave frozen no-salt-added corn and mix in fresh salsa. Make it even more fiber-rich and heartier by adding canned low-sodium beans and diced red peppers.

  3. Tuna and Kavli

    Combine canned tuna and fresh pre-washed baby spinach. Spoon over a couple of Kavli® or Wasa® Crispbreads. The only effort involved is opening up a can of tuna.

    Easy to Prepare Healthy Crockpot Recipes

  4. Soup and Veggies

    Thicken and flavor your soup by adding veggies. For example, add to a big bowl of lentil soup a box of microwaved frozen spinach. Easy!

  5. Yogurt and Fruit

    Stir into nonfat plain yogurt fresh sliced bananas and strawberries. Easier yet, open up a can of no-sugar-added fruit like Del Monte® and mix with your yogurt.

  6. Beans and Just About Anything

    Keep a ready supply of no-salt-added canned beans like pinto and cannellini beans. Pour over salads, tortillas, pastas, baked potatoes, rice, soups, you name it.

  7. Pitas and Just About Anything

    Stuff a whole-wheat pita (good low-sodium brands are Garden City® and Toufayan Bakeries® Pitettes – no salt added)) with just about anything already in the fridge or pantry, such as fresh cucumber and other veggies, hummus, fresh turkey breast (oven roasted, deli-style, no salt), salmon (canned, rinsed, unsalted), or fat-free cheese. Use the cheeses sparingly because they tend to be fairly high in sodium.


Uprooting the Leading Causes of Death

Death in America is largely a foodborne illness. Focusing on studies published just over the last year in peer-reviewed scientific medical journals, Dr. Greger offers practical advice on how best to feed ourselves and our families to prevent, treat, and even reverse many of the top 15 killers in the United States.

July 26, 2012 |

Veg PEI Cafes


All of the cafes listed below offer soy milk.


Beanz Espresso Bar

WiFi: Free, no key
38 University Ave, Charlottetown
(902) 892-8797
M-F 6:30am-6pm, Sat 8am-6pm, Sun 9am-4pm

Located a stone’s throw from Timothy’s, Beanz also offers free WiFi and has similar prices. You have a choice of a table or a bar stool at the window. I prefer Timothy’s but many people seem to like Beanz.


Casa Mia Cafe

WiFi: Free, no key
131 Queen St, Charlottetown
(902) 367-4440
M-F 8am-6pm, Sat-Sun 9am-6pm

If you like strong coffee, check out Casa Mia. I would describe the atmosphere as European modern. In addition to coffee, they also offer a vegan-friendly lunch menu. See the Restaurants section for details.



WiFi: Free, no key
56 University Ave, Charlottetown
(902) 894-7721

Prince Edward Island got its first Starbucks at the end of 2009. I highly recommend supporting a local business like Timothy’s, but when you really want Starbucks you now have the option. It’s also really convenient to be able to go to any Starbucks knowing you’ll be able to get a vegan drink. My favorite drink at the moment is the green tea latte.


Timothy’s World Coffee

WiFi: Free, no key
54 University Ave, Charlottetown
(902) 628-8503

Arguably makes the best coffee drinks in town. They offer fair trade drip coffee every day. The atmosphere is relaxed and makes for a good place to work (free WiFi), read, or chat with friends. You can sit at a booth or a small table. My favorite drink at the moment is the soy hazelnut latte.

Veg PEI Restaurants

Casa Mia Cafe

131 Queen St, Charlottetown
(902) 367-4440
M-F 8am-6pm, Sat-Sun 9am-6pm

The Grilled Vegetable Panini (w/o pesto and cheese), Mediterranean Panini (w/o cheese), and Portabello Mushroom (w/o cheese and aioli) are vegan. I like the Grilled Vegetable Panini. In addition to food, they also offer soy milk in their coffee drinks. See the Cafes section for details.


Cedar’s Eatery

Mediterranean / Lebanese
81 University Ave, Charlottetown
(902) 892-7377

A Mediterranean restaurant in downtown Charlottetown. The falafel sandwich, hummus, fries, sweet potato fries, and yabrak (grape leaves) are all vegan.


Eat Well

Home delivery
(902) 566-2796, (902) 940-7698

Home-cooked meals delivered to your door. Lynn emails the menu each Sunday. If you want something, she’ll deliver it to you on Tuesday. She doesn’t even charge a delivery fee! At least one meal each week is vegan. Email Lynn to start receiving weekly menus.


Splendid Essence

Fully vegetarian
186 Prince St, Charlottetown
(902) 566-4991
M-Sat 11:30am-3pm, 5pm-8pm

A fully vegetarian Chinese restaurant with a limited menu. They offer Bubble Tea on Saturdays. Note that only a select few are vegan. I’m not thrilled by this place, as the food is bland, but some people seem to enjoy it.



Noodle House

31 Summer St, Charlottetown
(902) 628-6633

A Chinese restaurant that offers a few vegan dishes. I find the food here to be bland as well.


Shaddy’s Mediterranean Cuisine

Mediterranean / Lebanese
44 University Ave, Charlottetown
(902) 368-8886
M-Th 8am-9pm, F 8am-10pm, Sat-Sun 4:45pm-10pm

Another Mediterranean restaurant in Charlottetown. The falafel sandwich, hummus, baba ganoush, and fries are all vegan. The falafel sandwich with fries is excellent. They also provide a gluten-free menu.



Tai Chi Gardens

Fully vegetarian
119 Pownal St, Charlottetown
Please send phone number and hours

A fully vegetarian restaurant. Owned by the same people as Formosa Tea House. I have yet to try it.



Thai Food & Dimsum Palace

198 Kent St, Charlottetown
(902) 367-9094
M-F 11:30am-9pm, Sat-Sun-Holiday 4pm-9pm

This Thai restaurant is a unique find in Charlottetown. They do not use fish oil and provide several vegan dishes. The Pad Thai Tofu (ask for it without egg) is great, as well as the Fried Tofu Cashew Nut. Cash only. The owners are very friendly.


Zen Sushi Bar & Cafe

62 Queen St, Charlottetown
(902) 892-3306
M-Th 11:45am-2pm, 5pm-9pm; Fri 11:45am-2pm, 5pm-10pm; Sat

The avocado roll, vegetable roll, and inari are vegan. It’s inexpensive and good.