Recipes for healthy snacks

July 28, 2004

Frozen Yogurt Pops

1 six pack of 4-6 ounce yogurts

Wooden dessert sticks

Cut a slit in the foil wrapper of each cup of yogurt in the six pack, insert a wooden dessert stick into the cup and freeze overnight. Peel away foil and pull out the pop.

Yield: 6 servings. Nutrition information: 80 calories, 6 g protein, 13 g carb, 0 g fat, 85 g sodium, 0 g fiber.

Strawberry-Yogurt Pudding

1 package sugar-free instant vanilla pudding mix

1 cup skim milk

8-ounce carton plain, low-fat yogurt

2 cups sliced strawberries


In a medium mixing bowl beat pudding mix and milk with an electric mixer till smooth. Stir in yogurt. Gently stir in strawberries. Chill for a few hours.

Yield: 8 servings. Nutrition information: 79 calories, 4 g protein, 13 g carb, 1 g fat, 221 mg sodium, 1 g fiber.

Fruit 'n' Juice Smoothie

1 very ripe, medium banana, peeled

3/4 cup pineapple or orange juice

1/2 cup lowfat vanilla yogurt

1/2 cup strawberries, stem removed and rinsed

Break banana into pieces and put in the blender with juice, yogurt and strawberries. Blend until smooth. Divide shake between 2 glasses and serve.

Yield: 2 servings. Nutrition information: 168 calories, 4 g protein, 35 g carb, 1 g fat, 43 mg sodium, 1 g fiber.

Banana Pops

2 medium bananas, peeled and halved crosswise

6 ounces light, non-fat fruit or vanilla yogurt

1/2 cup low-fat granola, wheat germ, grape nuts, or chopped nuts

Wooden dessert sticks

Insert wooden dessert stick into the cut end of each banana half. Place on a baking sheet.

Freeze 1 hour or till bananas are firm. Spoon out yogurt on a plate and granola on a plate. Roll frozen bananas in the yogurt and then the granola. Wrap each pop individually in plastic wrap; return to the freezer. Freeze 2 hours or more.

Yield: 4 servings. Nutrition information: 153 calories, 5 g protein, 30 g carb, 2 g fat, 73 mg sodium, 2 fiber.

Heart-Healthy Trail Mix

6 ounces Kashi Heart to Heart Cereal

1 cup raisins

1 cup dry-roasted peanuts or almonds

2 cups small pretzel sticks

Mix the above ingredients.

Yield: 24 (1/2-cup) servings. Nutrition information: 115 calories, 4 g protein, 20 g carb, 4 g fat, 74 g sodium, 3 g fiber.

Protein Snacks

1 cup peanut butter

1/2 cup raisins

1/2 cup dry milk

1/4 cup sesame seeds

1/4 cup honey

Mix all ingredients together, and roll into 1-inch balls. Chill.

Yield: 16 servings. Nutrition information: 158 calories, 6 g protein, 13 g carb, 10 g fat, 61 mg sodium, 2 g fiber.

Mini Pumpkin Raisin Muffins

6 tablespoons canola oil

1 cup flour

1/4 cup sugar or sugar substitute

1 teaspoon baking powder

Pinch of salt

1 teaspoon pumpkin pie spice

3/4 cup skim milk

1 large egg

1 teaspoon vanilla

2 tablespoons sugar-free maple syrup

1 cup canned pumpkin

1/3 cup raisins

Preheat oven to 400 degrees. Spray mini-muffin tins with cooking spray. Set aside. In a large bowl, sift together the flour, sugar, baking powder, salt and pumpkin pie spice; set aside. In a separate bowl, whisk together the oil, milk, egg, vanilla, syrup and pumpkin. Add to the flour mixture and stir until well mixed. Stir in raisins. Spoon batter into mini-muffin cups, filling each one 3/4 full. Bake 21 to 23 minutes.

Yield 36 muffins (2 muffins is a serving.) Nutrition information: 92 calories, 2 g protein, 12 g carb, 4 g fat, 76 mg sodium, 1 g fiber.

Lettuce Roll-Ups

1 large-leaf, green-leaf lettuce or Boston lettuce

1 (1-ounce) slice lean deli ham

1 (1-ounce) slice deli turkey breast

1 slice red or green pepper

1 tablespoon shredded carrot

1 tablespoon shredded, reduced-fat cheddar cheese

Low-fat dressing (optional)

Lay lettuce leaf on the counter. Top it with ham, turkey, and slice of red pepper. Sprinkle on shredded carrot and cheese. Roll up like a jellyroll. Can eat plain or dip in low-fat dressing.

Yield: 1 roll-up. Nutrition information: 98 calories, 15 g protein, 1 g carb, 4 g fat, 679 sodium, 1 g fiber.

Trees in a Broccoli Forrest

2 carrots, peeled

3 cups broccoli florets

4 cherry tomatoes

3 tablespoons parsley leaves

Dipping sauce:

1/4 cup plain nonfat yogurt

1/4 cup light sour cream

2 teaspoons honey

2 teaspoons spicy brown mustard

To prepare sauce, combine dipping sauce ingredients in a small bowl. Trim offends of carrots and cut each half, crosswise, then lengthwise to make four pieces. Arrange each plate by putting two carrot pieces side-by-side in the center. Arrange broccoli around the carrots forming a cluster. Arrange the tomatoes at the top of the plate. Spoon dip around the base of carrots and sprinkle with parsley.

Yield: 4 servings. Nutrition information: 84 calories, 3 g protein, 12 g carb, 2 g fat, 74 mg sodium, 2 g fiber.

Easy Fruit Salad

15-ounce can fruit cocktail

15-ounce can mandarin oranges

15-ounce can pineapple tidbits

1 box instant sugar-free vanilla pudding mix

Drain fruits, reserving the syrup. Add pudding mix to drained fruit and stir well. Add enough fruit syrup to moisten to desired consistency.

Yield: 14.5 servings Nutrition information: 77 calories, I g protein, 17 g carb, 0 g fat, 87 g sodium, 2 g fiber.

Roast Beef Roll-Up

1 (6-inch) whole wheat tortilla

2 teaspoons steak sauce

Central Kentucky News Articles