Let's get 2014 started right with some healthy snack ideas!
-
1 apple, 1 cup skim milk
-
½ avocado & 2 oz 1% cottage cheese
-
3oz of light tuna on 6 whole wheat crackers
-
Lentil spread on pita:
o
1
(15-ounce) can lentils, rinsed and drained
o
1
tablespoon lemon juice
o
1/4
teaspoon salt
o
1/4
teaspoon pepper
o
2
tablespoons sunflower seeds
o
1
celery stalk, finely diced
o
1
scallion, finely diced
o
2
tablespoons chopped fresh parsley
o
2
pitas, halved
1.
Combine lentils, lemon juice, salt, and pepper in a blender; process until
smooth.
2.
Stir in sunflower seeds, celery, scallions, and parsley.
3.
Microwave pita at HIGH 1 minute. Serve with spread.
- Shrimp Snack:
· 1 tablespoon fat-free plain Greek
yogurt
· 1/2 teaspoon fresh lime juice
· 1/4 teaspoon jalapeño sauce
· 1/4 avocado, chopped
· 1 crisp rye flatbread
· 5 cooked large shrimp
Chopped fresh parsley and cracked black pepper (for
garnish) Stir yogurt, lime juice, sauce, and avocado; spread on cracker. Top
with shrimp, parsley, and pepper.
- Berry Smootie
· 1 cup frozen mixed berries
(strawberries, blueberries, raspberries, and blackberries)
· 1/2 cup water
· 1/4 cup low-fat plain yogurt
· 1 teaspoon honey
· 1 tablespoon unsweetened soy protein
powder
o Combine ingredients in a blender.
Purée until smooth; drink immediately.
-
Warm pear w/ cinnamon ricotta:
o
1
small pear, halved and cored
o
1/4
cup part-skim ricotta cheese
o
1/4
teaspoon ground cinnamon
1.
Preheat broiler or toaster oven. Place pear on a baking sheet; broil 10 to 12
minutes until tender.
2.
Combine ricotta and cinnamon in a small bowl. Top warm pear with ricotta
mixture.
- 1 cup edamame (soy beans)
- Cauliflower w/ white bean dip:
· 4 tablespoons extra-virgin olive
oil, divided
· 2 whole garlic heads
· 2 (16-ounce) cans canellini beans or
other white beans
· 1/4 cup fresh lemon juice
· 1/4 teaspoon salt
· 1/4 teaspoon white pepper
· 1/4 cup fresh flat-leaf parsley
leaves for garnish
1.
Preheat the oven to 375°.
2.
Cut the top third of garlic heads off so tops of cloves are exposed. Place
heads, unpeeled, in ovenproof dish and drizzle with 1 tablespoon oil. Cover with
aluminum foil; bake 30 minutes.
3.
Uncover and bake until the garlic cloves are soft and golden brown, another
30–40 minutes. (Make ahead and store in an airtight container in the
refrigerator for up to 5 days.)
4.
In a food processor, combine the beans, roasted garlic, remaining 3 tablespoons
oil, and lemon juice and process until smooth. Add the salt and white pepper.
This will keep in an airtight container in the refrigerator for up to 3 days.
- Luna protein bar
- Veggie Tostada
· Cooking spray
· 2 cups sliced mushrooms
· 2 small zucchini, sliced
· 1 large red bell pepper, chopped
· 4 BASIC TOSTADAS
Place a medium
nonstick skillet coated with cooking spray over medium-high heat until hot. Add
mushrooms, zucchini, and bell pepper to pan. Sauté 3 to 5 minutes or until
vegetables are tender. Spoon about 3/4 cup vegetable mixture over black bean
mixture on each tostada. Top with lettuce, salsa, and cheese.
- 1 hard boiled egg, 15 asparagus
spears
- protein hot chocolate
· 1 scoop plain or vanilla whey protein powder into a mug
· 1 Tbsp raw unsweetened cocoa powder into the mug
· 2-3 Tbsp cold water into the mug. Mix into a paste and let sit for a few minutes.
· Heat 1/4 cup full fat canned coconut milk in separate glass in microwave (1 min) and slowly mix into mug with the paste stirring the whole time.
· Fill the rest of the mug with hot water, stirring the whole time.
· Stir in 1 Tbsp honey
- Spiced green tea smoothie:
· 3/4 cup strong green tea, chilled
· 1/8 teaspoon cayenne pepper
· Juice of 1 lemon (2-3 TBSP)
· 2 teaspoons agave nectar
· 1 small pear, skin on, cut into
pieces
· 2 tablespoons fat-free plain yogurt
· 6-8 ice cubes
Put all ingredients in blender. Blend until smooth.
Drink cold.
