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Craving Crunch? Nutritious Fixes Here.

by Elise Museles

CrunchRecently, one of my awesome clients came to me with a situation:

She nourishes her body regularly with vibrant, nutrient-dense meals. Fitness is a fun part of her daily regime. When it comes to her health, she feels better than ever.


Every night, during family time, her husband heads into the kitchen to pop a huge bowl of movie theater popcorn. You know—that caloric bomb swimming in salt and mysterious bright yellow butter?

And, every night, that bowl of popcorn would seep into her senses. And before she could stop herself, her hand was digging in—over and over.

I knew this smart, savvy, health-conscious woman wasn’t actually craving that kind of popcorn. She usually makes the right choices, and truly prefers whole foods over processed & fat-laden options.

So, what was she really craving?

Together, we dug deep and went through a roadmap to discover her cravings, peeling back the layers and looking for any emotional triggers, too. We still couldn’t crack the crunchy code.

She filled up on nutritionally balanced smoothies for breakfast. Lunch was usually a big vibrant bowl of veggie or lentil soup, and she was enjoying dinners that included some combination of fish (or other protein), sweet potatoes and sautéed leafy greens.

She told me that when the popcorn appeared each night, she wasn’t hungry. She felt satiated, and noticed that her energy levels were sky high.

So, what was ultimately the problem?

She was missing the CRUNCH. (While her meals were nutritious & delicious, her smoothies, soups and softer foods weren’t cutting it with her urge to crunch.)

Craving the crunch is quite common. When we’re stressed from a long day, we subconsciously clench our jaw. Chewing a crunchy food in your mouth releases this tension. And when you don’t satisfy your need for crunch in your meals, then you’re much more likely to turn to the less healthy options in between. (Hello chocolate chip cookies!)

When we think of balancing our meals to prevent cravings, the “protein-fat-carbs” macronutrient trifecta is at the top of our minds. (And it should be for steady blood sugar levels.) But, we don’t often consider the importance of balancing texture to keep us satisfied & satiated.

In the spirit of recognizing our craving for crunch (minus the calorie-laden, nutrient-deficient chips, popcorn & pretzels), here are my favorite ways for you to munch & savor crunch as part of your meal or for a mid-day snack.

Crunchy Meal Toppers:

For a creamy smoothie or an extra thick smoothie bowl, top it off with nuts, trail mix, homemade granola, seeds, cacao nibs, coconut chips or chopped up apples, pears, or frozen fruit. (If you haven’t checked out Breakfast Criminals yet, you should! I’ve been totally inspired to step up my breakfast game with some pretty creative smoothies & toppings.)

For a satiating meal of oats or quinoa, put walnuts, almonds or any combo of nuts and fruit to add more texture.

For beautiful salads in a bowl or mason jar, think about including the crisp vegetables like carrots, red pepper, cucumber, cabbage, celery, jicama, and broccoli. Then, sprinkle some kale chips, nuts, seeds or roasted garbanzo beans as a finishing touch.

For that piping hot bowl of soup that will warm you up from this inside out, pair it with flax crackers or a side of carrots & cucumbers.


Crunchy Standbys:

Kale Chips (or sweet & spicy here)
Pumpkin or sunflower seeds
Nuts—almonds, walnuts, Brazil nuts, hazelnuts, cashews, pistachios
Trail Mix
Roasted Chickpeas
Cut up veggies—carrots, celery, red pepper, cucumber, jicama, cabbage, radishes
Apples, pears
Frozen grapes
Homemade Granola
Cacao nibs
Chocolate (Keep it in the freezer for that extra snap when breaking off a square.)

Remember, a little crunch goes a long way.

Crunchy Goodness: Just in case you’re curious, my client now happily enjoys a crisp apple and a handful of almonds while her husband still eats his popcorn. She feels amazing and completely satisfied.

Your turn… Do you find yourself searching for something crunchy? What are your favorite healthy ways to get in your crunch? List them below!

11 Responses to Craving Crunch? Nutritious Fixes Here.

  1. Brenda September 18, 2014 at 5:13 pm #

    CRUNCH! That is my weakness for sure! I love chips of any kind and is also my downfall at night! Thank you for these alternatives. Will get right on it Elise.

    • Elise Museles September 18, 2014 at 6:23 pm #

      Brenda! I hope the healthy crunchy suggestions work for you.

  2. Beth K .Bedbury September 18, 2014 at 6:17 pm #

    Sometimes you just need a certain texture in your life whether it is crunch, creamy, chewy. What a great story and a good lesson to remember.

    • Elise Museles September 18, 2014 at 6:22 pm #

      Thanks, Beth! I am glad that the story resonated.

  3. Silvia September 18, 2014 at 8:37 pm #

    This is so interesting Elise. Makes total sense! For me it’s potato chip or nuts. Healthy breakfast cereal is a good alternative.

    • Elise Museles September 19, 2014 at 4:10 am #

      Thanks for sharing, Silvia! Healthy breakfast cereal is a good one. I’m sure you make your own:).

  4. liane September 19, 2014 at 8:20 pm #

    I totally get the need for crunch! After reading your post last night I made carrot ginger soup… and sprinkled pumpkin seeds on top. It made all the difference! Thanks for the inspiration 🙂

    • Elise Museles October 11, 2014 at 11:27 am #

      Liane, I love carrot ginger soup… and am so happy to hear that you were inspired to get the variety of textures! xo

  5. Faye Ingram September 26, 2014 at 3:51 pm #

    I’m always craving for crunch too as well as sweet and salty snacks! Hope this works out for me and help kill my sugar rush. Thanks for posting!

    • Elise Museles October 11, 2014 at 11:26 am #

      Faye! Hopefully mixing up the textures will help with some of your cravings. Keep me posted on know how this works for you.


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