September is here, and seems like everyone is back in the swing of school and work. I’ve received lots of emails lately asking about healthy snacks travel well.
It’s so easy to get hungry and grab something from the vending machine. Eating better is all about being prepared, and these snacks are easy to make ahead of time and hold well in the fridge, purse or lunchbox. All of them are less than 200 calories and contain enough protein and fiber to fill you, (or a little one), up until the next mealtime.
These recipes are super to make with the family. You handle the knife for any chopping and let the kids take over the mixing and spreading. When you make good food together – everyone enjoys eating it!
Check out some of my favorites, below!
1 Orange Yogurt Dip
2 Cups Nonfat Greek Yogurt
2 TB Fresh Orange Juice
Grated Zest of 1/2 Orange
1 1/2 TB Honey
Transfer to a bowl and stir in the orange juice, zest and honey. Cover and chill well before using. Serve with Fresh Fruit.
2 Peanut Butter Fondue
1 8-oz Container Fat Free Vanilla Yogurt
2 TB Natural Smooth Peanut Butter
1 TB Honey
Carrot and Celery Sticks
Mix the first 3 Ingredients together. Serve with the carrot and celery sticks
3 & 4 Quick Pocket Snacks
Mix together 10 Almonds, 1/8 Cup Chopped Dried Fruit and place in a snack size zippy bag.
Mix together 1 Oz of (70% or more) chopped dark chocolate, and 20 pretzel sticks.
5 African Spice Dip
(Dukkah Spice Mix – West Africa)
1/2 cup dry roasted salted almonds
1 Tsp chili powder
1/4 Tsp ground ginger
1/4 Tsp ground nutmeg
1/4 Tsp ground cloves
1/4 Tsp ground cinnamon
Grind the peanuts to a coarse powder in a blender or food processor, add the ground mixed spice, chili powder and a little salt. Serve with light cream cheese topped Apple Slices.
6 Cheesy Veggie “Spreader”
1 Cup Shredded 75% Light Cheddar Cheese
1/2 Cup Nonfat Plain Greek Yogurt
1 Tsp Lemon Juice
1 Tsp Lemon Zest
1/4 Cup Minced Red Apple
1/4 Cup Minced Green Apple
1/4 Cup Shredded Carrot
2 TBs Minced Fennel
2 TBs Finely Chopped Toasted Almonds
2 TBs Dried Chopped Cranberries
1/2 Tsp Curry Powder
1/2 Tsp Cumin
Sea Salt and Black Pepper to Taste
Process the cheese, yogurt, lemon juice and lemon zest together in a food processor until smooth. Stir in the remaining ingredients and taste for seasoning. Serve a dip, stuff celery, or use as a topper for open-faced whole-wheat sandwiches.
7 Pomegranate Cinnamon Oranges
8 Large Navel Oranges, Sliced into Thin Rounds
8 Large Dates, Pitted and Chopped
1/4 Cup Almonds, Toasted and Chopped
3 TB Honey
3 TB *Pomegranate Molasses (or to Taste)
1/2 Tsp Cinnamon
Pinch of Salt
Place Orange Slices on a Large Platter, overlapping. Top with with the dates and almonds. Whisk together the honey, pomegranate molasses, cinnamon and salt and drizzle over the platter.
*Pomegranate Molasses is simply reduced Pomegranate Juice. You can make you own by boiling down pure pomegranate juice to about 1/8 of its original volume – or buy it in an international market or from the internet. Make sure to look for the bottle with 100% Pomegranate on the label. Try using it anytime a recipe calls for honey or agave nectar – it's sweet and delicious.
8 White Bean Hummus
2 Garlic Cloves
2 Cans Cannellini (white kidney beans) drained and well rinsed
¼ cup Extra Virgin Olive Oil
Sea Salt and Freshly Cracked Black Pepper to taste
1 Tsp Cumin
1 Tsp Turmeric
1 TB Freshly squeezed lemon juice
¼ Tsp Cayenne Pepper
Chopped Parsley or Cilantro for Garnish
Step One Place the garlic cloves in the processor and finely chop. Add the beans, oil, salt, pepper, cumin, turmeric, lemon juice and cayenne to the food processor and process until smooth.
Step Two Taste for seasoning and adjust with additional salt and pepper if desired. Garnish with chopped parsley and olive oil. Serve with a whole wheat toasted baguette, pita chips or pockets or fresh veggies.
9 Fresh Tomato Basil Dip or Dressing
Makes about 1 1/2 Cups
1 Large Ripe Tomato, Seeded*
1/4 Cup Fresh Parsley, Chopped
2 TBs Fresh Basil, Chopped
1/4 Cup Balsamic Vinegar
1/2 Cup Light Mayonnaise
1 TB Dijon Mustard
2 Garlic Cloves, Chopped
2 TB Extra Virgin Olive Oil
Kosher Salt and Black Pepper
Step One In a food processor, puree all the ingredients except for the Oil, Salt and Pepper.
Step Two With the processor running, add the Oil slowly. Taste for Salt and Pepper. OR Check out the Friday Four 060608 or the Taste and Savor Cookbook.
10 Hand Made Pita Chips
6 Whole Wheat Pita Pockets
¼ Cup Extra Virgin Olive Oil
¼ Cup Fresh Lemon Juice
½ Tsp Freshly Ground Black Pepper
1 Tsp Ground Cumin
1 Tsp Curry Powder (or Garam Masala)
1 Tsp Turmeric
1 Tsp Sea Salt
½ Tsp Garlic Powder
½ Tsp Ancho or Chipotle Pepper Powder
½ Tsp Cayenne Pepper
Step One Preheat oven to 400F. Cut each pita in half horizontally, then into 8 triangles.
Step Two In large bowl toss the remaining ingredients together with the pita chips – Make sure all chips are well coated. Bake in oven until crisp (approximately 10 minutes). Turn pita chips at the 4 – 5 minute mark. *Watch carefully as they tend to burn.