Healthy Snack Recipes
A lot of times I’d eat healthier if I had healthy recipes for snacks and entertaining. Figuring I’m not the only one who thinks like this, I decided today I’d share with you some healthy snack and entertaining recipes. I hope you enjoy.
White bean dip
1 can (15 ounces) white (cannelloni) beans, rinsed and drained
8 garlic cloves, roasted
2 tablespoons olive oil
2 tablespoons lemon juice
In a blender or food processor, add the beans, roasted garlic, olive oil and lemon juice. Blend until smooth. Serve on top of thin slices of toasted French bread or pita triangles. This is also excellent placed on top of red (sweet) bell peppers cut into squares.
Nutritional Info: Serving size: 2 tablespoons. Calories: 109, Protein 5 g, Carbohydrates 15 g, Total fat 4 g, Monounsaturated fat 3 g, Trace saturated fat, Cholesterol 0 mg, Sodium 105 mg.
2 tablespoons cold water
1 envelope unflavored gelatin
2 tablespoons lemon juice
1/2 cup skim milk, heated almost to boiling
Egg substitute equivalent to 1 egg, or 2 egg whites
1/4 cup sugar
1 teaspoon vanilla
2 cups low-fat cottage cheese
Lemon zest (optional)
Combine water, gelatin and lemon juice in blender container. Process on low speed 1 to 2 minutes to soften gelatin. Add hot milk, processing until gelatin is dissolved. Add egg substitute, sugar, vanilla and cheese to blender container. Process on high speed until smooth. Pour into 9″ pie plate or round flat dish. Refrigerate 2 to 3 hours. If you wish, top with grated lemon zest just before serving.
Nutritional Info: Calories 80, Cholesterol 3 mg, Sodium 200 mg, Carbohydrates 10g, Total fat: trace,
High-calorie, high-protein smoothie
1 cup vanilla yogurt
1 cup 2 percent milk
1 medium banana, cut into chunks
2 tablespoons wheat germ
2 tablespoons protein powder
In a blender, combine the yogurt, milk, banana chunks, wheat germ and protein powder. Blend until smooth. Pour into a tall frost-chilled glass and serve immediately.
Nutritional Info: Serving Size: 2 ½ to 3 cups. Calories, 531, Cholesterol 35 mg, Protein 32 g, Sodium 293 mg, Carbohydrates 82 g, Total fat 10 g, Saturated fat 5 g, Unsaturated fat 2 g
Fresh spring rolls with shrimp
Instead of being fried, like Chinese egg rolls, these appetizers are served fresh, letting the textures and flavors of the vegetable and shrimp filling shine through. Serve with the easy dipping sauce.
2 cups water
8 large shrimp (prawns), peeled and deveined
1 ounce cellophane noodles
1 cup boiling water
1/2 cup shredded carrot
1/4 cup peeled, seeded and julienne cucumber
1/2 cup thinly sliced Napa cabbage
1/2 cup bean sprouts
2 tablespoons chopped fresh cilantro or fresh coriander
4 rice-paper rounds, 8 inches in diameter
4 large fresh basil leaves, halved lengthwise
For the sauce
2 tablespoons hoisin sauce
1 green (spring) onion, including tender green top, thinly sliced
1 1/2 tablespoons fresh lime juice
1 1/2 teaspoons fish sauce
1 1/2 teaspoons unsalted natural peanut butter
1/4 teaspoon red pepper flakes
Pinch of brown sugar
In a saucepan, bring the 2 cups water to a boil. Add the shrimp and immediately remove the saucepan from the heat. Cover and poach until pink and opaque throughout, about 3 minutes. With a slotted spoon, transfer the shrimp to a bowl of ice water and let cool for 3 minutes. Drain and cut each shrimp in half lengthwise. Refrigerate until ready to use.
In a heatproof bowl, combine the noodles and boiling water and soak for 10 minutes. Drain and return the noodles to the bowl. Add the carrot, cucumber, cabbage, bean spouts and cilantro. Toss gently to mix.
Place a double thickness of paper towels on a work surface. Fill a large, shallow baking dish with water. Place 1 rice-paper round in the water and soak until pliable, about 30 seconds. Carefully transfer the wrapper to the paper towels and turn once to blot dry. Arrange 1/2 cup of the noodle mixture on the bottom half of the wrapper.
Fold the bottom edge toward the center and roll up the wrapper halfway, making sure to wrap tightly around the filling. Tuck 2 basil leaf halves along the inside crease of the half-rolled wrapper. Arrange 4 pieces of the shrimp, cut sides up, along the crease. Fold the right and left edges of the wrapper over the filling and finish rolling up. Repeat with the remaining wrappers, filling, basil and shrimp. Transfer the rolls to a plate and cover with dampened paper towels.
To make the sauce, combine the hoisin sauce, green onion, lime juice, fish sauce, peanut butter, red pepper flakes and brown sugar in a small bowl. Stir until well blended.
To serve, cut the rolls in half on the diagonal and place on small individual plates. Pool the sauce alongside each roll.
Nutritional Info: Serving size: 2 spring rolls. Calories 198, Monounsaturated fat 2 g, Protein 10 g, Cholesterol 44 mg; Carbohydrates 34 g, Sodium 512 mg, Total fat 4 g, Saturated fat 0 g