Healthy Snack Recipes

A combination of yogurt, papaya, blackberries, raspberries, mint and granola, this snack (or dessert) only has 164 calories and 1 gram of fat.

Not only is this snack low in calories, it is incredibly healthy. Papaya fruit is and excellent source of dietary fiber, folate, vitamin A, C and E. It also contains a small amount of calcium, iron, riboflavin, thiamine and niacine. It is also very rich in antioxidant nutrients flavonoids and carotenes, very high in vitamin C plus A, and is low in sodium. Papaya aids in digestion and works at strengthening the immune system to prevent recurrent colds and flu.

Berries of all sorts pack a healthy punch as well. They're loaded with fiber, which helps you feel full (and eat less), and they top the charts in antioxidant power, protecting your body against inflammation and free radicals.

Enjoy this guilt free snack and become healthier with every bite!

Ingredients

3 containers (5.3 ounces each) plain nonfat Greek yogurt
5 tablespoons honey
1 1/2 teaspoons grated lemon zest, plus 1 tablespoon juice
1 piece fresh ginger (about 2 inches)
1 papaya (1 pound), peeled, halved lengthwise, seeds discarded, cut into 1/2-inch cubes
1 package (6 ounces) fresh blackberries
1 package (6 ounces) fresh raspberries
1/4 cup chopped fresh mint, plus sprigs for garnish
1/2 cup granola

Directions

In a small bowl combine yogurt, 3 tablespoons honey, and zest; set aside.

Using the large holes of a box grater, grate the ginger (no need to peel) into a small bowl. Squeeze ginger through a fine-meshed sieve or strainer placed over a medium bowl to get a total of 1 tablespoon ginger juice. Discard pulp.
To the bowl with the juice, add remaining 2 tablespoons honey and lemon juice; whisk to combine. Add papaya, blackberries, and raspberries and toss gently to coat.

To serve: Spoon half the fruit and juices among six 8-ounce tall glasses. Sprinkle chopped mint over the fruit. Top with half the yogurt mixture and half the granola. Layer with the remaining fruit, yogurt, and granola. Garnish with mint sprigs.

The cilantro, ginger and cumin offer great anti-inflammatory power, and the chickpeas are full of fiber. Remember that fiber helps you stay full longer, so it is great to eat fiber-rich foods. Serve with toasted whole-grain pita crisps which work wonderfully to scoop up the hummus.

Ingredients

15 (1 can) ounces chickpeas, drained, reserving 1/4 cup of the liquid
1/4 cup tahini (sesame paste)
1/4 cup fresh lemon juice
3 tablespoons extra-virgin olive oil
1 garlic clove, crushed
1/4 teaspoon ground star anise (optional)
1/4 teaspoon ground ginger
1/4 teaspoon ground cumin
1/4 cup cilantro leaves, finely chopped, plus whole leaves for garnish (optional)
1 plum tomato, peeled, seeded, and very finely chopped
2 scallions, very thinly sliced
Coarse salt and ground pepper

Directions

In a food processor combine beans and reserved bean liquid, tahini, lemon juice, 1 tablespoon oil, garlic, star anise (if using), ginger, and cumin; puree until smooth.

Transfer to a serving bowl and stir in cilantro, tomato, and scallions; season with salt and pepper. Drizzle remaining 2 tablespoons oil over the top of the hummus. Before serving, garnish with cilantro leaves if desired.

Mushrooms are one of nature's superfoods. They are low in calories, sugar and salt, fat free, cholesterol free, and are a valuable source of fiber.

These low fat cheesy stuffed mushrooms are packed full of flavor and are fun to eat making them an ideal way to introduce more mushrooms into your diet. These would work great as a healthy appetizer as well!

Ingredients

100g Capsicum
30g Parsley Chopped
3 cloves garlic crushed
1 teaspoon Olive Oil
150g Bread Crumbs
1 onion, diced
50g light cream cheese
50g low fat ricotta
50g low fat tasty cheese
8 Med Mushroom (320g)

Directions

1. Preheat oven to 180C.
2. In a frypan, spray a little olive oil and fry onion and capsicum until softened (around 5 mins). Set aside to cool.
3. In a bowl combine all ingredients except for the mushrooms.
4. Peel off the outer layer of the mushrooms or wipe clean with a damp tea towel.
5. Place each mushroom upside down on an oven tray lined with baking paper.
6. Place the mixture in each mushroom, tightly packing it in. Sprinkle each with a little breadcrumb to give it a crunchy outer.
7. Cook for 40-50 mins, depending on oven.

Satisfy a salt and sugar craving with one delicious snack. Instead of peanuts and pretzels, this Chex Mix version includes garbanzos and dried fruit. You not only increase the amount of fiber in this spicy snack mix, but also reduce the fat and sodium. This snack works great for the car or when you are on the run and don't have time to sit down and eat. Make ahead for quick snacking!

Ingredients

2 cans (15 ounces each) garbanzos, rinsed, drained and patted dry
2 cups Wheat Chex cereal
1 cup dried pineapple chunks
1 cup raisins
2 tablespoons honey
2 tablespoons reduced-sodium Worcestershire sauce
1 teaspoon garlic powder
1/2 teaspoon chili powder

Directions

Preheat the oven to 350 F. Lightly coat a 15 1/2-inch-by-10 1/2-inch baking sheet with butter-flavored cooking spray.

Generously spray a heavy skillet with butter-flavored cooking spray. Add garbanzos to the skillet and cook over medium heat, stirring frequently until the beans begin to brown, about 10 minutes.

Transfer garbanzos to the prepared baking sheet. Spray the beans lightly with cooking spray. Bake, stirring frequently, until the beans are crisp, about 20 minutes.

Lightly coat a roasting pan with butter-flavored cooking spray. Measure the cereal, pineapple and raisins into the pan. Add roasted garbanzos. Stir to mix evenly.

In a large glass measuring cup combine honey, Worcestershire sauce and spices. Stir to mix evenly. Pour the mixture over the snack mix and toss gently. Spray mixture again with cooking spray. Bake for about 10 to 15 minutes, stirring occasionally to keep the mixture from burning. Remove from oven and let cool. Store in an airtight container.

Paprika adds a tasty zing to these hard boiled eggs. These would also taste great with a side of salsa - which is a great way to add a veggie serving into your day.

Ingredients

4 hard-boiled eggs, sliced (see Tip)
1 teaspoon extra-virgin olive oil
1/2 teaspoon kosher salt
1/2 teaspoon paprika

Directions

Dip egg slices in oil and sprinkle with salt and paprika.

Tips & Notes

Tip: To make hard-cooked eggs: Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low, cover and cook at the barest simmer for 10 minutes. Pour off hot water and run cold water over the eggs until completely cooled. To peel, crack the shell, then roll egg between your palms to loosen shell. Peel, starting at the large end. Rinse under cold water or dip in water to remove bits of shell.

A Kellog's Nutrigrain bar has 46 ingredients some of which include high fructose corn syrup, sugar, corn syrup, maltodextrin, modified corn starch, sodium alginate, caramel color, calcium phosphate, xantham gum, malic acid, sodium citrate, modified cellulose, red #40, salt, cellulose gum, potassium bicarbonate, soy lecithin, wheat gluten, niacinamide, carrageenan, guar gum, zinc oxide, reduced iron, pyridoxine hydrochloride.

I don't even know what some of these ingredients are or how to even pronounce a couple of them. I certainly don't feel comfortable putting them in my body. That's why I love this Granola Bar recipe. It is easy, healthy and I can pronounce all 4 ingredients!
Tweaked from Mark Bittman, NY Times Bitten

This is another very flexible recipe that you can adjust to your own likings. Customizable granola bars - yes!

INGREDIENTS

1/2 cup honey
1/3 cup homemade peanut butter
1/4 cup neutral oil, like grapeseed or corn
3 cups homemade granola

DIRECTIONS

Put the honey, peanut butter, and oil in a small pot and bring to a boil. Put the granola in a large bowl and pour the sugar mixture over the top while mixing; stir until the granola is well coated.

Press into an 8- or 9-inch square pan and let cool in the fridge. Cut into squares or rectangles and serve. Store in an airtight container for up to 4 days.

If you like to eat fruit roll-ups, but aren't impressed by the amount of sugar and artificial ingredients, then I strongly suggest you give these a try. The recipe calls for the use of dehydrator, but it is possible to make these in an oven on the lowest temperature until the pulp is completely dry.

INGREDIENTS

400gr strawberries
2 bananas
1 tsp vanilla extract
1tbsp agave syrup or other sweetener

DIRECTIONS

In a blender, add all ingredients and blend until smooth, taking care to crush the strawberry seeds. If your blender is not powerful enough to do that, you will need to strain this. Spread the mixture on the dehydrator sheets and dehydrate on 41C for 6-8 hours, flipping once, until it's completely dry. Roll up in baking paper and cut to serving sized pieces.

Once you taste these little snacks, you will be addicted - and they are so much better for your body and your waistline that potato chips.

INGREDIENTS

1 lb. unshelled fresh or frozen edamame (soybeans)
2 tablespoons soy sauce
2 teaspoons oyster sauce
1 teaspoon hot sesame oil (spicy hot, not temperature hot)
2 teaspoons peanut oil
2 garlic cloves, minced

DIRECTIONS

Bring 4 cups of water to a boil and add edamame. Once the water is boiling again, cook for 5 minutes or until tender. Drain and transfer edamame to a bowl of ice water to cool. Drain and pat dry or use a salad spinner to dry. Set aside.

Mix together soy sauce, oyster sauce, and hot sesame oil in a small bowl. Set aside.

Heat peanut oil in a heavy large wok or skillet over medium-high heat. Add garlic; saute until beginning to brown, about 1 minute. Add edamame and stir to heat through, about 2 minutes. Add soy sauce mixture; stir 1 minute to coat evenly and heat through. Transfer to platter and serve.

Store bought pops have a lot of preservatives and added sugar. If you don't care for peach, substitute other fruits. Add a touch of artificial sweetener if you don't find the natural sugar from the fruit adds enough sweetness.

INGREDIENTS

1 1/4 pounds ripe peaches, (3-4 medium), halved and pitted
Juice of 1 lemon
1/4 cup freshly squeezed orange juice
1/4 teaspoon vanilla extract

DIRECTIONS

1. Coarsely chop peaches in a food processor. Transfer 1 cup of the chunky peaches to a medium bowl. Add lemon juice and orange juice to the food processor. Puree until smooth. Add to the bowl with the chunky peaches and stir in vanilla.
2. Divide the mixture among twelve 2-ounce or eight 3-ounce freezer-pop molds (or small paper cups). Freeze until beginning to set, about 1 hour. Insert frozen-treat sticks and freeze until completely firm, about 1 hour more.

Tip:
MAKE AHEAD TIP: Store in the freezer for up to 3 weeks. | Equipment: Twelve 2-ounce or eight 3-ounce freezer-pop molds, or small paper cups with frozen-treat sticks

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