September 26

In the Kitchen with Shakthi: Healthy Snack Options by Eleni Bontzos

Mini rice cakes + natural peanut butter + banana

Mini Rice-Cake Stack: Sandwich natural peanut butter and a slice of banana between two mini apple-cinnamon rice cakes.

Makes 1 serving

Per serving: 297 calories; 13 g fat (2 g sat, 0 g mono); 0 mg cholesterol; 40 g carbohydrate; 8 g protein; 4 g fiber; 91 mg sodium; 293 mg potassium.


Pistachios + dried cherries

Pistachios & Cherries: Combine equal parts dried cherries or cranberries with shelled pistachios. Per 1 ounce: 106 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 23 g carbohydrate; 1 g protein; 1 g fiber; 0 mg sodium; 293 mg potassium.

Sweet and Salty

Ingredients:

  • 1/2 ounce whole shelled (unpeeled) almonds
  • 1/4 ounce unsalted dry-roasted peanuts
  • 1/4 ounce dried cranberries
  • 1 tablespoon chopped pitted dates
  • 1 1/2 teaspoons chocolate chips

Nutritional Information:

Per serving: 99 calories; 6 g fat(1 g sat); 2 g fiber; 10 g carbohydrates; 3 g protein; 8 mcg folate; 0 mg cholesterol; 7 g sugars; 0 g added sugars; 0 IU vitamin A; 0 mg vitamin C; 5 mg calcium; 0 mg iron; 15 mg sodium; 62 mg potassium

Mango-Date Energy Bites

Ingredients:

  • 1 cup dried mango or other dried fruit
  • 1/4 teaspoon salt
  • 2 cups pitted whole dates
  • 1 cup raw cashews

Directions:

Process dates, cashews, mango (or other fruit) and salt in a food processor until finely chopped. Form into about 20 balls, using 2 tablespoons each.

Store airtight at room temperature or refrigerate for up to 1 week.

Nutritional information:

Serving size: 1 ball

Per serving: 73 calories; 3 g fat(1 g sat); 1 g fiber; 11 g carbohydrates; 1 g protein; 6 mcg folate; 0 mg cholesterol; 9 g sugars; 0 g added sugars; 150 IU vitamin A; 0 mg vitamin C; 8 mg calcium; 1 mg iron; 35 mg sodium; 78 mg potassium

Watermelon Salsa

Ingredients:

  • 3 cups finely diced seedless watermelon, (about 2 1/4 pounds with the rind)
  • 1/4 cup lime juice
  • 1/4 cup minced red onion, (about 1/2 small)
  • 1/4 teaspoon salt, or to taste
  • 2 jalapeno peppers, seeded and minced (see Ingredient note)
  • 1/3 cup chopped cilantro, (about 1/2 bunch)

Directions:

Place watermelon, jalapenos, cilantro, lime juice and onion in a medium bowl; stir well to combine. Season with salt. Serve at room temperature or chilled.

Nutritional information:

Serving size: 1/2 cup

Per serving: 26 calories; 0 g fat(0 g sat); 1 g fiber; 6 g carbohydrates; 1 g protein; 6 mcg folate; 0 mg cholesterol; 4 g sugars; 0 g added sugars; 505 IU vitamin A; 35 mg vitamin C; 9 mg calcium; 0 mg iron; 75 mg sodium; 122 mg potassium

Green Olive and Almond Spread

Ingredients:

  • 1/2 cup pitted briny green olives
  • 1/4 cup Marcona almonds, or other almonds, toasted
  • 1 teaspoon fresh tarragon, or 1/2 teaspoon dried
  • 1 teaspoon lemon juice
  • 1 tablespoon extra-virgin olive oil

Directions:

Combine olives, almonds, tarragon and lemon juice in a food processor. Pulse until roughly chopped. Add oil in a steady stream and process just until the oil is absorbed. (Alternatively, finely chop the olives, almonds and tarragon by hand and combine with lemon juice and oil in a medium bowl.) The spread should have a coarse but easily spoonable texture. Let stand for about 30 minutes for the flavor to develop.

Nutritional Information:

Serving size: generous 1 tablespoon

Per serving: 71 calories; 7 g fat(1 g sat); 1 g fiber; 2 g carbohydrates; 1 g protein; 3 mcg folate; 0 mg cholesterol; 0 g sugars; 0 g added sugars; 40 IU vitamin A; 0 mg vitamin C; 20 mg calcium; 0 mg iron; 148 mg sodium; 46 mg potassium.


Tags

fruit, healthy eating, snacks, vegetables


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