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Healthy Snacks & Meals

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Healthy Snacks & Meals Healthy Snacks and Meals Carrots- Cut them into sticks and dip them in salsa, light salad dressing, yogurt dip or peanut butter. Bananas- On their own, they’re great, but add them to a smoothie, or freeze them for a fun treat, and they’re even better. Pears- Adding 2 large tablespoons of cottage cheese and vanilla yogurt over 2 pear halves makes a sweet and creamy treat. Celery- Is as versatile as carrots and even lower in calories. They’re crunchy enough to help die-hard chip fans get through the munchies. Cucumbers- Slice them up and sprinkle lightly with salt for a refreshing snack. Dried whole-grain cereal- Mix this up with nuts and dried fruit for a healthy afternoon treat. Just make sure not to overdo serving sizes. Whole-grain crackers- Add your favorite low fat cheese, peanut butter, or salsa for a filling delight. Nuts- Peanuts, almonds, pecans, and other nuts can be tossed with dried cereal and raisins or mixed into a 6 oz yogurt for a healthy bite. Orange juice/other 100% juices- Use a Popsicle mold or ice cubes trays to freeze juice. In just a few hours, you’ll have a cool and tasty refreshment. Peanut butter- Slather on an apple or add a tablespoon or two to a smoothie for a protein rich treat. Quesadillas- Use black beans or any other canned beans you have on hand. Add in a sprinkle of cheese, a dollop of salsa and you’re in business. Raisins- Sprinkle these high iron and fiber-rich gems into plain yogurt or mix with 1/3 cup of nuts for an instant trail mix. Salsa- Makes a great dip for veggies and can also be used on sandwiches as a low fat spread instead of mayo. Yogurt- If you have plain yogurt in the refrigerator, you’re ready to go. Add some fresh herbs (parsley, dill, or thyme will all work), along with a dash of salt and pepper, and you’re set! Salad greens- Add your favorite veggies, deli meat, tuna, or beans and see if you can hit every food group with one snack. Pita Bread- Spread some hummus on the bread to increase protein intake and keep you full until your next meal. Pudding- Make your favorite pudding with nonfat or low fat milk for a calcium rich sweet treat. English Muffin- Add a slice of Canadian bacon, tomato, and a slice of low fat American cheese. Eat cold or heat it up for a hot snack. Bagel- Spread 1 tablespoon part-skim ricotta cheese over ½ of a small cinnamon-raisin bagel. Top with apple slices and sprinkle more cinnamon to enhance flavor. Corn tortilla- Make your own low fat tortilla chips by cutting corn tortillas into four sections and baking them until crisp. Enjoy with salsa or melt low fat cheese on them. QUICK GRABS Whole-Grain Crackers Pretzels Dried Fruit Fresh Fruit String Cheese Cut Veggies Juice Boxes Non-Fat Milk Yogurt Granola Bars Trail Mix Soy Nuts Dry Cereal Vegetable/Tomato Juice 100% Fruit Juice Raisins Low Fat Cooking Methods Bake Broil Microwave Poach Roast Steam Stir-fry or sauté in cooking spray or canola oil Grill Low Fat Flavorings --Use these instead of salt-- • Herbs - oregano, basil, cilantro, thyme, parsley, sage, rosemary • Spices - cinnamon, nutmeg, pepper, paprika • Reduced fat or nonfat salad dressing • Mustard and ketchup • Reduced fat or nonfat mayonnaise, sour cream and yogurt • Salsa • Lemon or lime juice • Vinegar • Horseradish • Fresh garlic • Sprinkled buttered flavor (not made with real butter) • Red pepper flakes • Sprinkle of parmesan cheese (stronger flavor than most cheese) • Sodium-free salt substitute • Jelly or fruit preserves on toast or bagels More Healthy Cooking Habits… Add vegetables to salads, soups, and casseroles (AIM FOR 5 A DAY!) Try lower fat substitutes such as low fat cheese, salad dressings, and cream soups Healthy Substitutions QUIZ Draw a line matching the traditional ingredient that could be replaced with the healthy substitute in baking! Traditional Healthy Substitute Butter Plain yogurt 1 ounce of chocolate 3 stiffly beaten egg whites 2 eggs ½ whole milk ricotta plus Cream, whole milk Canola, mild olive oil, prune (in batters, muffins puree or applesauce or Biscuit dough) Cream cheese 3 tablespoons of cocoa Ricotta cheese, whole-milk 1 egg + 2 whites or egg substitutes either part skim ricotta or low fat (1%) cottage cheese Sour cream 1 cup evaporated skim milk Whipped cream, ice cream (to top cakes, pies, low fat ricotta + yogurt warm desserts) light cream cheese 1 cup whipped cream skim or low fat (1%) milk 1 cup whipping or heavy frozen yogurt, low fat yogurt Cream (for whipping) -------------------------------------------------ANSWERS TO QUIZ---------------------------------------------------- Healthy Substitutions for Baking Traditional Ingredients Healthy Substitute Butter Canola, mild olive oil, prune puree or applesauce 1 ounce of chocolate 3 tablespoons cocoa 2 eggs 1 egg + 2 whites or egg substitute Cream, whole milk Skin or low fat (1%) milk (in batters, muffins or biscuit dough) Cream Cheese Low fat ricotta + yogurt; light cream cheese Ricotta cheese, whole-milk 1/2 whole milk ricotta plus either part-skim ricotta or low fat (1%) cottage cheese Sour Cream Plain yogurt Whipped cream, ice cream Frozen yogurt, Low fat yogurt (to top cakes, pies, warm fruit desserts) 1 cup whipped cream 3 stiffly beaten egg whites 1 cup whipping or heavy 1 cup evaporated skim milk cream (for whipping) Chicken Noodle and Broccoli Dinner Original Modified 4 boneless, skinless chicken breast halves, 4 boneless, skinless chicken breast halves, cut into 1-inch pieces cut into 1-inch pieces 2 c. frozen broccoli florets 2 c. frozen broccoli florets 6 oz. (2 1/2 c.) uncooked wide egg noodles 6 oz. (2 1/2 c.) uncooked wide egg noodles 1 c. water 1 c. fat-free chicken broth 1 c. sour cream 1 c. water 1 (10 3/4 oz.) can condensed cream of 1/2 c. non-fat sour cream chicken soup 1 (10 3/4 oz.) can 98% fat-free cream of 2 Tbsp. margarine chicken soup Makes 4 servings. 2 Tbsp. margarine Non-stick cooking spray Nutritional Information Per Serving: Nutritional Information Per Serving: Calories: 595 Calories: 380 Protein: 57 g. Protein: 38 g. Carbohydrates: 42 g. Carbohydrates: 42 g. Fat: 25 g. Fat: 7 g. Sodium: 1142 mg. Sodium: 580 mg. Melt margarine in large skillet. Add chicken, cook and stir one minute. Add broccoli, noodles, broth and water; stir until well blended. Bring to a boil. Reduce heat to medium, cover tightly and cook 15 minutes or until chicken is no longer pink and noodles are tender. Reduce heat, stir in sour cream and soup. Cook an additional 5 minutes or until thoroughly heated. Makes 4 (1 1/2 c.) servings. ----------------------------------------------------------------------------------------------- Spaghetti Pie Original Modified 6 oz. uncooked spaghetti 6 oz. uncooked spaghetti 2 eggs 1/2 c. egg substitute 1/2 c. grated parmesan cheese 1/2 c. grated parmesan cheese 4 oz. cream cheese 4 oz. reduced-fat cream cheese 1/2 c. sour cream 1/2 c. reduced-fat sour cream 2 c. spaghetti sauce 2 c. spaghetti sauce 1/2 c. shredded mozzarella cheese 1/2 c. shredded reduced-fat mozzarella 1 c. mushrooms, sliced (optional) cheese 1 Tbsp. butter (optional) 1 c. mushrooms, sliced (optional) Yield: 6 servings 1 Tbsp. low-fat margarine(optional) Yield: 6 servings Nutritional Information Per Serving: Calories: 388 Nutritional Information Per Serving: Carbohydrates: 30 gm. Calories: 322 Protein: 16 gm. Carbohydrates: 33 gm. Fat: 21 gm. Protein: 18 gm. Sodium: 507 mg. Fat: 10 gm. Sodium: 542 mg. Spray 9-inch pie plate with non-stick cooking spray. Cook spaghetti and drain. Add eggs (or egg substitute) and 1/4 c. of parmesan cheese. Put in bottom of pie plate and press up sides. Beat the cream cheese, sour cream and remaining 1/4 c. of parmesan cheese in mixing bowl. Spread mixture over spaghetti crust. Sauté mushrooms in butter (or low-fat margarine) and spoon over cheese mixture. Spread with spaghetti sauce. Bake, uncovered, at 350 degrees for 20 minutes. Top with mozzarella cheese and bake 5 minutes longer or until cheese melts. Stuffed Chicken Rolls Original Modified 1 T. margarine Non-stick cooking spray 2 1/2 c. marinara sauce 2 1/2 c. low-sodium marinara sauce 4 (4-oz. each) chicken breasts 4 (4-oz. each) boneless, skinless chicken 4 slices (1-oz. each) American cheese breasts 2 c. fresh spinach leaves 4 slices (1-oz. each) low-moisture, part-skim 4 T. grated parmesan cheese mozzarella cheese Yield: 4 servings 2 c. fresh spinach leaves 4 T. grated parmesan cheese Nutritional Information Per Serving: Yield: 4 servings Calories: 448 Protein: 49 g. Nutritional Information Per Serving: Carbohydrates: 14 g. Calories: 347 Fat: 22 g. Protein: 47 g. Sodium: 1188 mg. Carbohydrates: 13 g. Fat: 12 g. Sodium: 695 mg. Pre-heat oven to 400 degrees. Spread margarine on baking dish or spray with cooking spray. Pour 1 cup marinara sauce on the bottom of a baking dish. Pat chicken breasts on cutting board between 2 sheets of plastic wrap. Flatten and pound with a rolling pin until meat is 1/4 inch thick. Press 1/2 cup spinach leaves on each chicken breast. Place 1 slice of cheese on each and roll up tightly. Place each roll in baking dish and cover with the remaining marinara. Cover with foil and bake at 400 degrees for 35 minutes. Remove foil and bake 10 more minutes. Sprinkle each chicken breast with 1 T. grated parmesan cheese. ------------------------------------------------------------------------------------------ Jell-O Fruit Salad Original Modified 1 6-oz.
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