Healthy Snacks
Creamy Herb Dip
A perennial favorite with kids, this all-purpose dip can also be
used as a sandwich spread.
Ingredients
1/4 cup reduced-fat cream cheese, (Neufchâtel), softened (2
ounces)
2 tablespoons buttermilk, or low-fat milk
2 tablespoons chopped fresh chives, or scallions
1 tablespoon chopped fresh dill, or parsley
1 teaspoon prepared horseradish, or more to taste
Pinch of sugar
1/8 teaspoon salt
Freshly ground pepper, to taste
Directions
1. Place cream cheese in a small bowl and stir in buttermilk (or
milk) until smooth. Mix in chives (or scallions), dill (or
parsley), horseradish, sugar, salt and pepper.
Nutrition Information Per Tablespoon:
Calories: 20
Carbohydrates: 1g
Fat: 2g
Saturated Fat: 1g
Monounsaturated Fat: 0g
Protein: 1g
Cholesterol: 5mg
Dietary Fiber: 0g
Potassium: 18mg
Sodium: 72mg
* * *
Quesadillas
Quesadillas are a terrific quick snack for when the family is
anxious for a snack. They're also great served alongside chili or
southwestern stews.
Ingredients
4 ounces shredded Monterey Jack, or Cheddar cheese, divided
8 corn tortillas
1/2 cup salsa
Directions
1. Spread 1 ounce cheese on a tortilla. Top with another
tortilla and place in a nonstick skillet over medium-high heat.
Cook until the bottom is lightly toasted, about 2 minutes. Turn
over and cook until the cheese is melted and the second side is
lightly toasted. Transfer to a plate and keep warm. Repeat with the
remaining tortillas and the remaining cheese to make 4 quesadillas
altogether. Cut each into quarters and serve with salsa.
Nutrition Information Per Serving:
Calories: 229
Carbohydrates: 25g
Fat: 10g
Saturated Fat: 6g
Monounsaturated Fat: 3g
Protein: 10g
Cholesterol: 25m
Dietary Fiber: 3g
Potassium: 120mg
Sodium: 300mg
Nutrition Bonus: Calcium (25% daily value).
* * *
Baked Apples
The aroma of baked apples will brighten up any cold winter's
day.
Ingredients
2 apples, cored
4 teaspoons chopped dried fruit, such as cranberries, raisins or
dates
4 teaspoons chopped toasted nuts, such as pecans, walnuts or
almonds
1 teaspoon honey
Pinch of cinnamon
1/2 cup apple cider
1/4 cup plain yogurt
Directions
1. Preheat oven to 350°F. Combine fruit, nuts, honey and
cinnamon; spoon into the apples. Place the apples in a small baking
dish and pour apple cider around them. Cover with foil. Bake until
tender, about 45 minutes. Serve topped with plain yogurt.
Nutrition Information Per Serving:
Calories: 165
Carbohydrates: 35g
Fat: 4g
Saturated Fat: 0g
Monounsaturated Fat: 2g
Protein: 1g
Cholesterol: 0mg
Dietary Fiber: 4g
Potassium: 215mg
Sodium: 2mg
* * *
Banana-Berry Smoothie
This bright and easy breakfast packs two servings of fruit plus
soy protein and fiber.
Ingredients
1 1/4 cups calcium-fortified orange juice
1 ripe medium banana, peeled and sliced
1 cup frozen blueberries, blackberries or raspberries
1/2 cup silken tofu
2 ice cubes, crushed
1 tablespoon sugar, (optional)
Directions
1. Combine orange juice, banana, berries, tofu and crushed ice
in a blender; cover and blend until smooth and frothy. Sweeten with
sugar, if desired. Serve immediately.
Nutrition Information Per Serving:
Calories: 135
Carbohydrates: 27g
Fat: 2g
Saturated Fat: 0g
Monounsaturated Fat: 0g
Protein: 4g
Cholesterol: 0mg
Dietary Fiber: 3g
Potassium: 338mg
Sodium: 18mg
Nutrition Bonus: Vitamin C (80% daily value), Calcium (15%
dv).
* * *
Cheesy Popcorn
Freshly grated Parmesan cheese and a sprinkle of cayenne pepper
dress up air-popped popcorn.
Ingredients
4 cups hot air-popped popcorn
1/2 cup freshly grated Parmesan cheese
1/4 cup extra-virgin olive oil
Cayenne pepper, to taste
Directions
1. Toss popcorn with Parmesan and cayenne to taste.
Nutrition Information Per Serving:
Calories: 75
Carbohydrates: 7g
Fat: 3g
Saturated Fat: 2g
Monounsaturated Fat: 1g
Protein: 5g
Cholesterol: 9mg
Dietary Fiber: 1g
Potassium: 43mg
Sodium: 153mg
Nutrition Bonus: What you get: Calcium, fiber, few calories.
* * *
Chili Pecans
A medley of warm spices tempered with a touch of brown sugar is
a great match for rich, nutritious pecans. They make a perfect
nibble with a drink before dinner or afterward with a cup of
espresso.
Ingredients
1 1/2 tablespoons chili powder
1 1/2 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon paprika
1 teaspoon brown sugar
1/4 teaspoon garlic powder
2 cups pecan halves, (about 4 ounces)
1 1/2 tablespoons Worcestershire sauce
1/2 teaspoon salt
Directions
1. Preheat oven to 275°F. Line a large baking sheet with
parchment paper.
2. Combine chili powder, cumin, coriander, paprika, brown sugar
and garlic powder in a small bowl. Toss pecans and Worcestershire
sauce in a large bowl. Sprinkle the spice mixture over the pecans,
tossing to coat. Spread the spiced nuts on the prepared baking
sheet.
3. Bake the pecans, tossing every 8 to 10 minutes, until lightly
browned and very fragrant, about 35 minutes. Transfer to a bowl;
sprinkle with salt and toss well. Let cool.
Nutrition Information Per 2-Tablespoon
Serving:
Calories: 102
Carbohydrates: 6g
Fat: 22g
Saturated Fat: 2g
Monounsaturated Fat: 12g
Protein: 3g
Cholesterol: 0mg
Dietary Fiber: 4g
Potassium: 178mg
Sodium: 193mg
* * *
Chocolate Thumbprint Cookies
Thumbprint cookies are an old-fashioned treat, a little cookie
well holding a dot of jam. Here, they're reinterpreted with walnut
oil and whole-wheat pastry flour for today's healthier eating
standards - and, of course, with chocolate, simply for the
taste.
Ingredients
3/4 cup all-purpose flour
1/2 cup whole-wheat pastry flour
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup toasted walnut pieces, (see Tip)
4 tablespoons cold unsalted butter, cut into pieces
1/4 cup walnut oil, or canola oil
1/2 cup granulated sugar
1/2 cup packed light brown sugar
1 large egg
2 teaspoons vanilla extract
5 ounces semisweet or bittersweet chocolate, chopped, or
chocolate chips, melted (see Cooking Tip)
6 tablespoons apricot jam, (see Enhancements, below)
Directions
1. Position rack in the center of the oven; preheat to 375°F.
Line a large baking sheet with parchment paper or a silicone baking
mat.
2. Whisk all-purpose flour, whole-wheat flour, baking soda and
salt in a medium bowl until well combined. Grind walnuts in a food
processor until they resemble coarse meal.
3. Beat butter, oil, granulated sugar and brown sugar in a large
bowl with an electric mixer until almost creamy--the mixture may
still be a little grainy. Beat in egg and vanilla; scrape down the
sides and beat in melted chocolate and the ground nuts. Stir in the
dry ingredients with a wooden spoon until just incorporated.
4. Roll 1 tablespoon dough into a ball, place on the prepared
baking sheet and flatten slightly until it looks like a deflated
basketball. Continue with the remaining dough, spacing the cookies
2 inches apart.
5. Bake the cookies for 6 minutes. Remove from the oven and
gently press your thumb or the end of a wooden spoon in the center
of each cookie. Place 1/2 teaspoon jam in each indentation. Bake
until the jam is melted and the cookie is set but still a little
soft, 8 to 10 minutes more. Cool on the pan for 2 minutes, then
transfer to a wire rack to cool completely.
Let the pan cool for a few minutes before baking another batch.
Enhancements Use any flavor jam you want, just dont use preserves
(the pieces of fruit may be too large) or jelly (it will melt too
quickly and run).
Nutrition Information Per Cookie:
Calories: 109
Carbohydrates: 14g
Fat: 6g
Saturated Fat: 2g
Monounsaturated Fat: 1g
Protein: 1g
Cholesterol: 9mg
Dietary Fiber: 1g
Potassium: 42mg
Sodium: 53mg
* * *
Cranberry-Almond Granola
If you've never made your own granola, you'll be amazed at the
difference in freshness and flavor-and at how easy it is. Use this
recipe as a starting point for your own creativity: substitute
dried blueberries or chopped dried apricots for the cranberries, or
walnuts or hazelnuts for the almonds.
Ingredients
2/3 cup frozen unsweetened apple juice concentrate, thawed
1/2 cup maple syrup
1/3 cup almond oil, or canola oil
1/4 cup packed dark brown sugar
1 tablespoon ground cinnamon
1/2 teaspoon salt, or to taste
5 cups rolled oats, (not quick-cooking)
1 cup toasted wheat germ
1 cup whole almonds, coarsely chopped (4 1/2 ounces)
1/2 cup sunflower seeds, (2 ounces)
1 cup dried cranberries, divided
Directions
1. Position racks in the top and bottom thirds of the oven;
preheat to 325°F. Coat 2 large baking sheets with sides with
cooking spray.
2. Whisk apple juice concentrate, maple syrup, oil and brown
sugar in a medium saucepan. Bring to a simmer over medium-high
heat, stirring occasionally. Remove from heat; stir in cinnamon and
salt.
3. Mix oats, wheat germ, almonds and sunflower seeds in a large
bowl. Stir in the juice mixture; toss to coat. Spread the granola
evenly on the prepared baking sheets.
4. Bake the granola for 15 minutes, stirring once or twice.
Reverse sheets top to bottom and back to front. Continue baking
until lightly browned and aromatic, stirring frequently, about 15
minutes more. Transfer the baking sheets to wire racks; stir 1/2
cup dried cranberries into the granola on each sheet. Let cool
completely.
Nutrition Information Per Serving:
Calories: 262
Carbohydrates: 37g
Fat: 11g
Saturated Fat: 1g
Monounsaturated Fat: 6g
Protein: 7g
Cholesterol: 0mg
Dietary Fiber: 5g
Potassium: 229mg
Sodium: 67mg
Nutrition Bonus: Magnesium and Fiber (20% daily value).
* * *
Chocolate Brownies
The combination of full-flavored Dutch-process cocoa and moist
brown sugar produces a classic fudgy brownie that is very low in
fat. If you use American-style (nonalkalized) cocoa, add 1/2
teaspoon of baking soda to the dry ingredients to neutralize the
slightly sour taste from the cocoa. For a pretty effect, drizzle
the bars with melted chocolate.
Ingredients
1 cup sifted cake flour
1/2 cup Dutch-process cocoa powder
1/2 teaspoon salt
1 1/2 cups packed light brown sugar
1/4 cup canola oil
1/4 cup buttermilk
1 large egg
2 large egg whites
2 teaspoons vanilla extract
Directions
1. Preheat oven to 350°F. Coat an 8-by-12-inch baking dish with
cooking spray. Dust with a little flour, tapping out the excess,
and set aside.
2. Whisk together flour, cocoa and salt in a small bowl. Beat
together brown sugar, oil, buttermilk, egg, egg whites and vanilla
in a large bowl with an electric mixer on high speed until smooth,
making sure no lumps of brown sugar remain. Add the dry ingredients
and beat on low speed just until blended.
3. Transfer the batter to the prepared baking dish. Bake just
until a knife inserted in the center comes out clean, 25 to 30
minutes.
4. Let cool in the baking dish on a rack. Cut into 15 bars.
Store at room temperature in an airtight container.
Nutrition Information Per Serving:
Calories: 151
Carbohydrates: 27g
Fat: 7g
Saturated Fat: 1g
Monounsaturated Fat: 1g
Protein: 2g
Cholesterol: 14mg
Dietary Fiber: 1g
Potassium: 26mg
Sodium: 94mg
* * *
Feta-Herb Spread
This pungent Greek-inspired dip is sensational on whole-wheat
pita crisps or fresh vegetables.
Ingredients
1 32-ounce container low-fat or nonfat plain yogurt
1 clove garlic, crushed and peeled
1/2 teaspoon salt, or to taste
1 cup crumbled feta cheese, (about 4 ounces)
1 tablespoon extra-virgin olive oil
2 teaspoons chopped fresh parsley
1 teaspoon dried oregano
Directions
1. Line a sieve with cheesecloth and spoon in yogurt. Set the
sieve over a bowl, leaving at least 1 inch clearance at the bottom.
Cover and refrigerate for at least 8 hours or overnight.
2. Place garlic on a cutting board, sprinkle with salt and mash
into a paste with the side of a chef's knife. Transfer to a medium
bowl. Add the drained yogurt (discard whey) and whisk until smooth.
Stir in feta cheese, oil, parsley and oregano.
Nutrition Information Per Serving:
Calories: 65
Carbohydrates: 4g
Fat: 3g
Saturated Fat: 1g
Monounsaturated Fat: 1g
Protein: 4g
Cholesterol: 7mg
Dietary Fiber: 0g
Potassium: 83mg
Sodium: 248mg
* * *
Frosted Grapes
The perfect summertime dessert, these frozen grapes are healthy
mini-popsicles. Try freezing other fresh fruit, like raspberries,
peach wedges or cubes of watermelon.
Ingredients
2 cups seedless grapes
Directions
1. Wash and pat dry grapes. Freeze 45 minutes. Let stand for 2
minutes at room temperature before serving.
Nutrition Information Per Serving:
Calories: 55
Carbohydrates: 14g
Fat: 0g
Saturated Fat: 0g
Monounsaturated Fat: 0g
Protein: 1g
Cholesterol: 0mg
Dietary Fiber: 1g
Potassium: 153mg
Sodium: 2mg
* * *
No-Bake Cookies
Your kids will love helping you make these peanut butter-graham
treats.
Ingredients
8 whole-wheat graham cracker squares, finely ground
1/4 cup raisins
1/4 cup smooth natural peanut butter
2 tablespoons plus 2 teaspoons honey
4 teaspoons unsweetened coconut
Directions
1. Combine ground whole-wheat graham crackers, raisins, peanut
butter and honey in a small bowl. Pat into 16 cookies and press
lightly in coconut.
Nutrition Information Per Serving:
Calories: 361
Carbohydrates: 59g
Fat: 13g
Saturated Fat: 2g
Monounsaturated Fat: 0g
Protein: 7g
Cholesterol: 0mg
Dietary Fiber: 4g
Potassium: 161mg
Sodium: 286mg
Nutrition Bonus: What you get: Fiber, protein, potassium.
* * *
Pineapple Upside-Down Muffins
Glistening like sticky buns, these unusual muffins are packed
with wholesome ingredients-vegetables, fruit and whole grains-so
you can feel good about serving them to your family. If you prefer
to make simple carrot muffins for lunchboxes or
breakfasts-on-the-go, omit the topping; sprinkle 2 tablespoons
chopped nuts over the muffins before baking, if
desired.
Ingredients
Topping
2 tablespoons packed light brown sugar
2 tablespoons chopped walnuts, or pecans (optional)
1 10-ounce can pineapple slices
Muffins
3/4 cup whole-wheat flour
3/4 cup all-purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 tablespoon ground cinnamon
2 large eggs
1/2 cup packed light brown sugar
1/4 cup canola oil
2 tablespoons pineapple juice, or orange juice
1 teaspoon vanilla extract
1 8-ounce can crushed pineapple, (not drained)
1 cup grated carrot, (1 large)
1/2 cup old-fashioned oats
3/4 cup raisins, preferably baking raisins (see Ingredient
note)
1/4 cup chopped walnuts, or pecans (optional)
Directions
1. Preheat oven to 400°F. Coat 12 muffin cups with cooking
spray.
2. To prepare topping: Sprinkle 1/2 teaspoon brown sugar into
each muffin cup. Sprinkle nuts, if using, over the sugar. Stack
pineapple slices and cut into 6 wedges. Place 2 wedges in each
muffin cup.
3. To prepare muffins: Whisk whole-wheat flour, all-purpose
flour, baking powder, baking soda, salt and cinnamon in a large
bowl.
4. Whisk eggs and brown sugar in a medium bowl until smooth.
Whisk in oil, juice and vanilla. Stir in crushed pineapple. Make a
well in the dry ingredients; add the wet ingredients and stir with
a rubber spatula until just combined. Stir in carrot, oats, raisins
and nuts, if using. Scoop the batter into the prepared muffin cups
(they'll be quite full).
5. Bake the muffins until the tops are golden brown and firm to
the touch, 15 to 25 minutes. Immediately loosen edges and turn
muffins out onto a baking sheet. Restore any stray pineapple pieces
and nuts. Let cool for at least 10 minutes. Serve upside-down,
either warm or at room temperature.
Nutrition Information Per Muffin:
Calories: 211
Carbohydrates: 36g
Fat: 6g
Saturated Fat: 1g
Monounsaturated Fat: 3g
Protein: 4g
Cholesterol: 35mg
Dietary Fiber: 3g
Potassium: 152mg
Sodium: 185mg
* * *
Quick Applesauce
This is a speedy homemade applesauce is fabulous with potato
latkes or for a healthy snack for kids.
Ingredients
4 McIntosh apples, peeled and chopped
1 tablespoon brown sugar, or more to taste (optional)
Pinch of cinnamon
Directions
1. Place apple pieces in a medium microwaveable bowl. Cover and
microwave until softened, about 4 minutes. Transfer to a food
processor, add brown sugar, if using, and cinnamon and puree until
desired consistency.
Nutrition Information Per Tablespoon:
Calories: 9
Carbohydrates: 2g
Fat: 0g
Saturated Fat: 0g
Monounsaturated Fat: 0g
Protein: 0g
Cholesterol: 0mg
Dietary Fiber: 0g
Potassium: 0mg
Sodium: 0mg
* * *
Quick Kebabs
Kids and adults alike will appreciate this skewered
snack.
Ingredients
1/2 ounce cubed roasted deli turkey
1/2 ounce cubed Cheddar cheese
1/4 cup grapes
6 dried apricots
Directions
1. Thread turkey, cheese, grapes and apricots onto a wooden
skewer.
Nutrition Information Per Serving:
Calories: 218
Carbohydrates: 37g
Fat: 5g
Saturated Fat: 3g
Monounsaturated Fat: 1g
Protein: 7g
Cholesterol: 20mg
Dietary Fiber: 5g
Potassium: 714mg
Sodium: 247mg
Nutrition Bonus: What you get: Protein, fiber, calcium,
potassium.
* * *
Strawberry Frozen Yogurt
An ice cream maker allows you to create your own frozen desserts
with wholesome ingredients like fruit and yogurt. This one is a
terrific alternative to commercial ice cream. It is fat-free and,
even though it contains some sugar, it is very low in calories.
When strawberries are not in season, frozen are a fine
alternative.
Ingredients
4 cups strawberries, hulled
1/3 cup sugar
2 tablespoons orange juice
1/2 cup nonfat or low-fat plain yogurt
Directions
1. Place berries in a food processor and process until smooth,
scraping down the sides as necessary. Add sugar and orange juice;
process for a few seconds. Add yogurt and pulse several times until
blended. Transfer to a bowl. Cover and refrigerate until chilled,
about 1 hour or overnight.
2. Pour the strawberry mixture into an ice cream maker and
freeze according to manufacturer's directions. Serve immediately or
transfer to a storage container and let harden in the freezer for 1
to 1 1/2 hours. Serve in chilled dishes.
Nutrition Information Per Serving:
Calories: 82
Carbohydrates: 20g
Fat: 0g
Saturated Fat: 0g
Monounsaturated Fat: 0g
Protein: 1g
Cholesterol: 0mg
Dietary Fiber: 2g
Potassium: 170mg
Sodium: 12mg
Nutrition Bonus: Vitamin C (100% daily value).
* * *
Toasted Pita Crisps
A super scooper for your favorite dips.
Ingredients
4 whole-wheat pita breads
Olive oil cooking spray, or extra-virgin olive oil
Directions
1. Preheat oven to 425°F.
2. Cut pitas into 4 triangles each. Separate each triangle into
2 halves at the fold. Arrange, rough side up, on a baking sheet.
Spritz lightly with cooking spray or brush lightly with oil. Bake
until crisp, 8 to 10 minutes.
Nutrition Information Per Crisp:
Calories: 23
Carbohydrates: 4g
Fat: 0g
Saturated Fat: 0g
Monounsaturated Fat: 0g
Protein: 1g
Cholesterol: 0mg
Dietary Fiber: 1g
Potassium: 14mg
Sodium: 43mg
* * *
