17 Super Foods That Make Easy On-Course Snacks

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Crispy Garlic & Parmesan Edamame "Popcorn"

Why it's good for golfers: Great source of fiber and protein that you can pop in your mouth by the un-gloved handful.Ingredients:1 10 oz. package shelled edamame (green soybeans)⅓ cup grated Parmesan cheese1 teaspoon garlic powder1-2 Tablespoons olive oilPreheat oven to 400°F. Rinse, drain and dry edamame. In a medium bowl toss soybeans in olive oil. Mix cheese and garlic powder together, sprinkle over soybeans, stir to coat evenly. Spread soybeans onto a baking sheet lined with parchment paper. Bake until cheese is crispy and golden, about 20 minutes.

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Sweet & Hot Roasted Chickpeas

Why it's good for golfers: Chickpeas are slow to digest, which helps keep you feeling full during your round.Ingredients:2 15oz cans low sodium chickpeas -- rinsed, drained, skinned and patted dry2 tablespoons extra virgin olive oil1 teaspoon smoked paprika1 teaspoon chipotle chili powder1 teaspoon cumin3 teaspoons light brown sugarPreheat oven to 450°F. Spread naked chickpeas on parchment lined baking sheet. Roast 5-7 minutes until dry. Whisk next 5 ingredients in medium bowl, toss in warm chickpeas, and stir to coat. Spread seasoned chickpeas in single layer back onto baking sheet. Continue roasting 20-25mins until crunchy and golden.

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Garlic Edamame

Why it's good for golfers: Low maintenance satisfying finger food for a quick snack.Ingredients:½ lb uncooked edamame in podsGarlic salt¼ teaspoon saltCook pods in salted boiling water for 5 to 6 minutes. Drain well. Sprinkle warm edamame with garlic salt, toss again to distribute.

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Sally Kerr-Dineen

Apple Pie Spiced Wonton Chips

Why it's good for golfers: Fills that sweet craving without needing an ultra-processed candy bar.Ingredients:2 tablespoons light brown sugar⅛ teaspoon salt2 teaspoons apple pie spice10 wonton wrappers cut diagonallyCooking sprayPreheat oven to 350°F. Mix first three ingredients together in a large bowl. On a parchment paper lined baking sheet spray both sides of wontons with cooking spray. Toss wontons in spice mixture, then lay on baking sheet in a single layer. Press more spice mixture on tops. Bake 5 minutes until crisp.

Photo By: Sally Kerr-Dineen

Sally Kerr-Dineen

Baked Kale Chips

Why it's good for golfers: Because the alternative is a bag of greasy fatty potato chips with very little nutritional value.Ingredients:1 head kale, washed and completely dried2-3 tablespoons olive oilSea salt or salty spice mixturePreheat the oven to 275°F. Remove tough ribs from the kale, tear into bite-sized pieces, and toss with olive oil in a large bowl. Lay pieces on a parchment paper lined baking sheet in a single layer. Sprinkle with salt. Bake until crisp, turning halfway through, about 20-25 minutes.

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Cucumber "Sandwich" Rounds

Why it's good for golfers: Individual little portions which are refreshing and easy to eat between shots.Ingredients:1 English hot house cucumber, sliced in ¼inch roundsFillings:HummusLight cream cheeseHerbed goat cheesePat cucumber slices dry. Spread filling of choice between two cucumber slices and press gently to keep together. Store in plastic bags and keep cold in the cooler until ready to snack.

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Ham & Turkey Deli Counter Roll Ups

Why it's good for golfers: Convenient and tastier to eat then that messy, dry sandwich with wilted lettuce and a poor excuse for a tomato slice.Ingredients:Equal number slices of the following:Low sodium ham, turkey, provoloneMustardPickle, thinly sliced (optional)Banana pepper slices (optional)Spread mustard on ham, top with turkey, then provolone, and pickle slice. Roll up from short end and secure with toothpick. Note: make sure the cold cuts are not sliced too thinly or roll ups with fall apart.

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Lemon Hummus

Why it's good for golfers: Helps boost energy levels and is protein rich to fight hunger cravings.Ingredients:1 16 oz. can chickpeas, rinsed and drained¾ teaspoon kosher salt¼ cup tahini (sesame paste)3 tablespoons lemon juice¼ cup tablespoons extra virgin olive oil4 dashes hot saucePreheat oven to 425°F. Roast chickpeas for 15mins on a baking sheet lined with parchment paper. Place chickpeas and rest of ingredients in the bowl of a food processor fitted with the steel blade. Process until pureed. Add more olive oil if necessary and continue to process until smooth.

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Baked Tortilla Chips with Sea Salt

Why it's good for golfers: Because homemade junk food will always be better than pre-packaged junk food of any description.Ingredients:1 package soft taco size corn tortillasOlive oil cooking sprayFine sea saltPreheat oven to 350°F. Cut tortillas into six wedges and spread in a single layer on a parchment paper lined baking sheet. Lightly spray with oil. Bake six minutes. Turn wedges using tongs, spray with oil, sprinkle with salt. Bake another six minutes until wedges begin to color. Remove and cool.

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Granola

Why it's good for golfers: lightweight and easy to store.Ingredients:2 cups old-fashioned oats¼ cup shredded coconut½ cup chopped pecans½ cup sliced almonds1 ½ tablespoons dark brown sugar½ teaspoon ground cinnamon¼ teaspoon ground ginger⅓ cup honey2 tablespoons canola oil¼ cup raisins¼ cup dried cranberriesPreheat oven to 300°F. Mix first seven ingredients in a medium bowl. Warm honey and oil in a saucepan until smooth. Pour honey over oats, use spatula to mix. Spread on a baking sheet lined with parchment paper. Bake until golden, about 35 minutes, stirring often. Remove from oven, cool then mix in fruit.

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Granola Bars

Why it's good for golfers: Less sugar than the packaged ones means more energy, and no crash during your round.Ingredients:1 cup old-fashioned oats½ cup sliced almonds½ cup shredded coconut¼ cup whole-wheat flour2 tablespoons butter½ cup honey4 tablespoons light brown sugar1 teaspoon vanilla extract¼ cup dried apricots, chopped¼ cup dried cranberries¼ cup raisinsPreheat oven to 300°F. Butter 9x9-inch baking pan, line with parchment paper. Toss first 3 ingredients together on baking sheet; bake 10 minutes until golden. Transfer to bowl, stir in flour. Heat butter, honey, sugar, vanilla in a saucepan until smooth, pour over oatmeal, add dried fruit, stir well. Pour mixture into pan; press down evenly. Bake for 25-30 minutes, until golden.

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Frozen Blueberries Covered in Yogurt

Why it's good for golfers: Because fruit and yogurt is always a better choice. Plus you get a ton of antioxidants all jammed into a refreshing, ice cold power berry.Ingredients:1 6oz container Greek blueberry yogurt1 cup blueberries -- picked over, rinsed, drained and driedPlace blueberries in a medium bowl. Cover with yogurt, stir to coat. Place on a parchment paper lined baking sheet in a single layer and freeze. Transfer berries to freezer bags.Note: On course, stick the bags in the cooler to keep them frozen.

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Energy Bars -- No cooking, no brainer

Why it's good for golfers: Simple to make and not loaded with processed sugars.Ingredients:1 cup roasted nuts1 cup dried fruit, like cranberries, raisins, apricots1 cup pitted whole dried dates, like MedjoolCombine ingredients in bowl of a food processor fitted with a steel blade. Pulse until ingredients resemble crumbs. Scrape down bowl. Continue to process until mixture forms a ball. Press dough into an 8x8 square pan lined with parchment paper. Wrap, chill for 1 hour. Cut into 16 squares. Wrap in plastic, store in frig.Adapted from:the kitchn

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Baked Carrot Chips

Why it's good for golfers: Because you might want a chip and this one provides vitamin A for healthy eyes, so you can track your shot from tee to green.Ingredients:2-3 large carrots, peeled and thinly sliced on a diagonalOlive oilSea saltPreheat oven to 350°F. Place carrot slices in a bowl, lightly toss with oil. Lay carrots on a parchment paper lined baking sheet in a single layer. Sprinkle with salt. Bake 15-20 minutes until slices are dry and crisp. Be careful not to let them burn.

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Trail Mix Combos

Why it's good for golfers: You can make it exactly the way you want and it lasts a long time.Ingredients:No rules on the quantities, just look for unsalted nuts and dried fruit with no added sugar for your Master Mixes.Traditional:Peanuts, raisins, and M&M'sNuts on Nuts on Nuts:Unsalted cashews, almonds, walnuts, peanuts, pecans, shelled pistachios and raisins for a touch of sweetness.Peanut Butter and . . .Banana chips, raisins, almonds, peanuts, dark chocolate chips, peanut butter chips.Sweet & Salty:Walnuts, dark chocolate chips, dried cherries, raisins, sea salt

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Beef Jerky

Why it's good for golfers: Because real golfers all eat jerky.Ingredients:2 ½ tablespoons minced canned chipotle chilies in adobo2 teaspoons sea salt1 teaspoon onion powder1 teaspoon garlic powder1 lb beef sirloin, trimmed, very thinly sliced with the grainWhisk first 4 ingredients in a bowl. Add steak; stir to coat. Cover; chill 18-24 hours, stir occasionally.Preheat oven to 225°F. Place rack on large rimmed baking sheet. Place slices on rack in single layer. Bake until dried but not stiff, 2 1/2 - 3 hours. Cool. Store in airtight container in fridge up to 1 week.From: Bon Appétit

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POPCORN

Why it's good for golfers: High in fiber and low in maintenance.Toss warm popcorn with the following flavors. No hard fast rules, make it for your own taste buds.Italian:Parmesan cheese, oregano, garlic salt, red pepper flakes Southwest:Chipotle chili powder, smoked paprika, cumin, sea salt Curry

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