Getting That Crunch Naturally

Getting a nice crunch when eating is something we all crave, unfortunately most of the main stream “Crunch” foods out there are refined junk. Things like crackers, baguette or potato chips….. Although with a bit of know how we can all get a crunch from healthy nourishing foods we just need to know where to look.


Seen as a healthy “weight loss” food the humble celery stick is usually shunned by a lot of people, probably thanks to its acquired taste and stringy texture. Celery is crunchy and makes for a superb snack food, smear it with some almond butter and you have a snack or something to finish a meal off with. I also tend to add chopped up pieces to my mega salads to add a juicy crunch.

Celery is valuable in weight-loss diets, where it provides low-calorie dietary fiberbulk.

In Ancient Roman times Celery was seen as a hangover cure and was routinely eaten after a night of heavy partying, ever wondered why there is a stick of celery in a bloody mary? As well as this it is packed with Silicon which is hugely important for bone health keeping joints supple and flexible. On top of this Chinese Medicine hails celery as the number one natural remedy for high blood pressure…

So on top of giving you a sense of satisfaction and crunch Celery ca help your joints and keep your blood pressure in check, what more could you ask for?


“The King of Vegetables”

Slice a big carrot in half and you have the base for a crunchy dipping tool. Try some of the following:

  • Guacamole – Great Recipe….
  • Salsa
  • Almond butter and Raisins (Ants on a Log)
  • Cottage Cheese and Herbs

All make for satisfying and healthy dips that suit either a carrot or some celery. Carrots also have numerous health benefits, they are packed with Beta-Carotene which is a Anti-Oxidant which has been shown to reduce incidence of several types of cancer by 50%, Cartenoids can be found in most Orange Fruit/Vegtables think Squash, Pumpkin, Citrus etc…..

They are also packed with Vitamin A which is essential for eye health, helping to produce Rhodopsin which forms the retina. So the old saying that Carrots help you see at night is very accurate as a deficiency of Vitamin A can lead to poor eyesight.

Nuts and Seeds

These are an obvious one as they are naturally crunchy and have a wide variety of uses. They provide a wide variety of trace minerals and are high in Vitamin E and Zinc. To get an ultimate crunch though it is best to roast or lightly fry them, try chucking some nuts and seeds in a frying pan with a dash of coconut oil and honey or chilli’s depending on what you are using them for. Give them about 5 minutes on high heat (until browned) and you are ready to with a tasty topping for salads or yoghurt.

  • Pecans
  • Almonds
  • Walnuts
  • Brazil Nuts
  • Sesame Seeds
  • Pumpkin Seeds (straight from the pumpkin)

All of the above are things that you should keep on hand to add crunch and variety to your meals. I have even recently found pre-roasted, chilli seeds at local health stores which are awesome to add to salads or sprinkle over roasted vegetables. Just don’t go overboard with the nuts or seeds…….

In Moderation

There is no problem with a small piece of crusty bread at lunch time (with a big salad) or a handful of Gluten Free Tortilla chips with some guacamole or other dips. They are healthy foods in moderation when used to add variety and texture to meals.

I also enjoy an Italian Biscotti with a Coffee after a meal, it makes for a perfect sweet treat with a satisfying crunch….

Don’t deprive yourself, the Crunch is something that we all crave when eating as food without texture can be boring and bland. Experiment with foods and see if you can find any others which hit the cravings while being healthy and nutritious!

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