Snacks for Students

March is National Nutrition Month and the American Dietetic Association has come up with a great list of snacks that work well for students. Click here to download the list....

Some of the ideas you'll find on the handout are:

Graham Cracker sandwich with frozen yogurt and sliced banana

Baked Potato with low-fat cheddar cheese and salsa

Whole-grain waffle with low-fat yogurt and sliced peaches

Easy peanut butter balls

Parmesan popcorn

Mini pizzas on English muffins

Rocky Road pudding

...and more!

5 minute desserts

Fruit & Yogurt parfait

Ingredients:

6 oz low-fat or nonfat yogurt
1/2 cup berries (blueberries, strawberries, blackberries)
1/4 cup Kellogs low-fat granola or Bear Naked granola
2 tbs fat-free Cool Whip (optional)

Directions:

Alternate layering the fruit and yogurt, then top with granola and enjoy!



Chocolate-banana delight

Ingredients:

1 4 oz. container or 4 oz. fat-free Jello chocolate pudding
1 small banana, sliced
3 Vanilla wafer cookies
1 tsp peanut butter
2 tbs fat-free Cool Whip

Directions:

Mix together the peanut butter and Cool Whip

Layer the vanilla wafers, sliced banana, and chocolate pudding in a small bowl or cup

Top with the whipped peanut butter topping

Quick & easy make at home burritos

This recipe tastes great and takes less than 30 minutes to make! Plus, you will have enough for leftovers!

Ingredients:

2 cups Morningstar Farms Soy Crumbles (find it in the frozen section near the veggie burgers)
1 jar salsa
1 can black or pinto beans
Fat-free sour cream
Enchilada sauce (canned, find it near the Mexican foods or tortillas)
100% whole-grain tortilla
Kraft 2% shredded cheddar cheese
Chopped lettuce and tomato
Sliced avocado (optional)

Directions:

1. Mix the jar of salsa with the soy crumbles and heat together over low to medium heat

2. Drain and rinse beans and heat over low heat on stovetop or in microwave

3. Combine 1/2 cup soy crumble mixture, 1/3 cup beans, and 1/4 cup cheese in tortilla and roll up into a burrito

4. Top burrito with 1/4 cup enchilada sauce and 2 tbs cheese and microwave until the cheese on top has melted

5. Serve with chopped lettuce and tomato, 1-2 tbs sour cream, and 2-3 slices of fresh avocado

Quick and Easy Dinner Recipes

SIMPLE VEGGIE TOSTADAS (You can add chicken if you like)

Serves: 4

Ingredients:
Cooking spray
4 (6-inch) corn or wheat flour tortillas
4 cups shredded lettuce
1 fresh tomato, diced or a can of no salt added diced tomatoes
1 cup frozen corn kernels, thawed
1 can black beans, rinsed and drained
1/4 cup diced pickled jalapenos
Chopped fresh cilantro leaves, optional

Directions:
Preheat oven to 400 degrees F.

Coat a large baking sheet with cooking spray.
Arrange tortillas on prepared baking sheet and spray tortillas with cooking spray.

Bake 5 to 6 minutes, until golden brown.

Transfer tortillas to individual plates and top with lettuce, tomatoes, corn, black beans, and jalapenos.

Sprinkle cilantro over top to garnish, if desired.

Serve with salsa.

CHICKEN AND BROCCOLI STIR FRY

Serves: 2

Prep and Cook Time: 15 minutes

Ingredients:
1/2 medium onion sliced
1 bunch broccoli or asparagus cut 1 Tbsp reduced sodium chicken broth
1 Tbsp minced fresh ginger (or use the jarred equivalents)
3 medium cloves garlic, crushed (or use the jarred equivalents)
1 large boneless, skinless chicken breast cut into 1 inch pieces
2 Tbsp reduced sodium soy sauce
1 Tbsp rice vinegar pinch red chili flakes

Cut onion and press garlic and let both sit for at least 5 minutes. Heat 1 Tbsp cx broth in a stainless steel wok or 12-inch skillet. Cook onion in broth for about 2 minutes over medium high heat, stirring constantly. Add ginger, garlic, chicken, and continue to stir-fry for another 3-4 minutes stirring constantly. Add broccoli, soy sauce, vinegar, and red chili flakes. Stir together and cover. Cook for another 2-3 minutes or until vegetables are tender.Serving suggestion: Serve over brown rice.

SALMON WITH BROWN SUGAR GLAZE

Ready in 15 Min
Servings: 2

Ingredients:

2 tablespoons packed light brown sugar
1 tablespoon Dijon mustard
2 (6 ounce) boneless salmon fillets
salt and ground black pepper to taste

Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source; prepare the rack of a broiler pan with cooking spray.
Season the salmon with salt and pepper and arrange onto the prepared broiler pan. Whisk together the brown sugar and Dijon mustard in a small bowl; spoon mixture evenly onto top of salmon fillets.
Cook under the preheated broiler until the fish flakes easily with a fork, 10 to 15 minutes.

Quick & Healthy Meals

Tomato and Basil Pizza
Time: 10 minutes


2 tablespoons pesto sauce
2 flatbreads or pitas, each about 7 inches across
1 tomato, thinly sliced
1 tablespoon chopped fresh basil leaves
1/4 cup shredded mozzarella cheese (2% milk, low-fat, or part-skim )






Directions:

1. Heat oven to 425°F.
2. Spread pesto on bread. Add a layer of tomato and a layer of basil. Sprinkle cheese over top. Bake for 7 minutes, or until cheese is golden and melted.

These aren't the beets that you remember!

Beet Chips

4 beets, scrubbed -- do not peel
1 Tbsp. olive oil
Maldon sea salt to taste

Preheat oven to 400 degrees F. Using the slicing blade of your food processor, a mandoline or a sharp knife, slice beets thinly. You want them to be the size of a potato chip. Toss with olive oil and salt. Spread evenly on a cookie sheet or jelly roll pan. Roast 45 minutes to 1 hour, turning halfway through, until crisp. Check often to make sure they don't burn.

Makes 4 servings.

For a twist on vegetables...try baked veggie chips

You can make these at home!

Baked Vegetable Chips

Yield: Makes 6 one-half cup servings (3 cups total)

The fine-slicing blade of a food processor or a mandoline is a great tool for cutting these vegetables. Serve them as you would potato chips: as a snack or as a side dish with a sandwich. Choose either a Mediterranean-style flavor or a dill-based seasoning.

Ingredients:

For the Mediterranean-style Chips:
2 tablespoons cooking oil
1/2 teaspoon garlic salt
1/4 teaspoon dried thyme, crushed
1/4 teaspoon dried oregano, crushed
1/8 teaspoon pepper
3 cups 1/4 inch thick slices peeled root vegetables such as sweet or white potatoes, parsnips, or carrots (1 pound)

For the Dill Chips:
2 tablespoons cooking oil
2 cloves garlic, minced
1/2 teaspoon dried dillweed
1/8 teaspoon salt
3 cups 1/4 inch-thick slices peeled root vegetables such as sweet or white potatoes, parsnips, or carrots (1 pound)

Directions:

For the Mediterranean-style Chips:
In a large bowl stir together the oil, garlic salt, thyme, oregano, and pepper. Add vegetable slices and toss gently till well coated. Arrange in a single layer on lightly greased baking sheets. Bake in a preheated 350 degrees F oven for 20-25 minutes, or till crisp and light golden brown. Serve warm.

For the Dill Chips:
In a large bowl stir together the oil, garlic, dillweed, and salt. Continue as directed above.

Recipe reprinted by permission of Weldon Owen. All rights reserved.

Make your own Trail Mix

Sure, you can buy trail mix in the store but it's not always affordable. Buying the ingredients separately will allow you to pick your favorite healthy ingredients and will also cost less in the long run. Make a batch ahead of time and portion out 1/4 cup at a time for an easy healthy snack that is great when you're on the go!



Ingredients:

Unsalted nuts, peanuts, cashews, or almonds
Sunflower seeds
Dried cranberries
Dried cherries
Dried apricots
Raisins
Mini chocolate chips
Mini pretzels
Multi grain Cheerios
Whole wheat Chex cereal
Granola

Directions: In a bowl, combine 1/4 cup of 8 of the above items. Choose a variety of ingredients (dried fruit, nuts, cereal, seeds, candies). Store in an airtight container. Serving size: 1/4 cup

Veggie Variety

If you have resolved to eat more vegetables, you know there are better choices than iceberg lettuce and potatoes. Eating a variety of veggies adds more flavor, texture, color, and nutritional value to your diet. Why not try a new vegetable this month?

Another way to eliminate dietary boredom is to try a new preparation method for an old familiar vegetable. Roasting is an easy method that works for almost any vegetable, and it will enhance a vegetable's natural sweetness. Just rinse your veggies, cut them, toss them in oil and herbs, then bake for 30-50 minutes at 400 degrees Fahrenheit.
For more info, go to: http://www.webmd.com/food-recipes/features/roasted-vegetables-recipes-tips

Hot Chocolate for Cold Days

Most hot chocolate mixes are full of saturated fat or trans fats, which are not friendly to your waistline or to your heart. Save some calories and some money by making your own.

Hot Chocolate Mix
(makes 22 servings)

5½ cups instant nonfat dry milk powder
1 cup plus 2 tablespoons sugar
3/4 cup unsweetened cocoa

Combine all ingredients and stir well.
Store in an airtight container in a cool, dry place.

To make a cup of hot chocolate:
1/3 cup hot chocolate mix
3/4 cup water
1/4 teaspoon vanilla extract

Place hot chocolate mix in a mug. Stir in water and vanilla. Microwave, uncovered, on high for 45 to 60 seconds or until hot.

Nutrition Info, per serving: 164 calories, 1g fat, 12g protein, 28g carbohydrates
Recipe courtesy of Cooking Light magazine

Have you heard of the Laughing Cow?

If not, it's worth checking out. Laughing Cow products make excellent snacks and double as great low-fat recipe substitutions!

1. Laughing Cow Lite Swiss Cheese Wedges



These are only 35 calories per wedge and the rich Swiss cheese with a touch of cream makes for really good flavor. You can spread it on: crackers, apples, bagels, deli meat, sandwiches, wraps, and more.

Here's two quick snack ideas using the Laughing Cow Lite:

"Strawberry Cheesecake Snacks"

Ingredients:
2 Graham Cracker sheets (4 squares)
1 wedge Laughing Cow Lite cheese
1 tbs Low-sugar Strawberry Preserves

Directions:
Spread the cheese over the two graham cracker sheets, then top with the strawberry preserves. Then, enjoy!

"Sliced Pears topped with creamy cheese and almonds"

Ingredients:
1 pear, sliced
1 wedge Laughing Cow Lite cheese
1 tbs sliced almonds

Directions:
Spread the cheese evenly over the pear slices, then sprinkle with sliced almonds. This makes a great party appetizer, too!

2. Mini Babybel Light


(Regular Babybel cheese pictured here)

These individually wrapped cheeses have just 50 calories each, for the Light Babybel. You can enjoy a Mini Babybel with a serving of crackers and grapes for a great snack. How sophisticated!

The Laughing Cow website also has some great recipe ideas, so check them out here!

Veggie Sandwich...it makes a good snack!

Veggie Sandwich
(makes 1 serving)
2 slices 100% whole wheat bread, toasted
1 teaspoon olive oil
2 tablespoons avocado
2 slices fresh tomato
1 large leaf lettuce
Black pepper, to taste

Spread olive oil on both pieces of toast
Spread avocado on both pieces of toast
Sprinkle black pepper to taste
Add lettuce and tomato to the sandwich and serve!

Nutrition Info: 250 calories, 7 g protein, 34 g carbohydrate, 7 g fiber, 11.4 g total fat (1.8 g saturated fat, 7 g monounsaturated fat, 2 g polyunsaturated fat)

Saturated fat is raises total blood cholesterol and the “bad” LDL cholesterol. It’s better to have a diet higher in monounsaturated and polyunsaturated fats. In general, animal products are higher in saturated fat while plant products are higher in mono and polyunsaturated fats.

Omega 3 fats are essential and can be found in fish oil and flaxseed. Omega 3 fats are known to have cardiovascular benefits as well as anti-inflammatory benefits.

Trimming the fat from recipes

If you're trying to lower the fat in your favorite recipes try these common substitutions. Even if you don't substitute the entire amount, try substituting half..you may not even notice the difference in flavor. Remember, every small step helps when cutting fat and calories!

Instead of
1 cup of butter in baking
Use
1 cup applesauce

Instead of
8 ounces of cream cheese
Use
8 ounces of Neufchatel cheese or lowfat cream cheese

Instead of
1 cup crème fraiche
Use
1 cup yogurt cheese made from lowfat or nonfat yogurt (drain yogurt through cheesecloth or heavy paper towels)

Instead of
1 cup heavy cream (in recipes, not for whipping)
Use
2 teaspoons cornstarch or 1 tablespoon flour whisked into 1 cup nonfat milk

Instead of
1 cup sour cream
Use
1 cup lowfat cottage cheese + 2 tablespoons skim milk + 1 tablespoon lemon juice

Instead of
1 cup fat for sautéeing
Use
4 cups low fat stock, fruit juice or wine and sauté until liquid evaporates

Instead of
1 egg
Use
2 egg whites

Instead of
1 cup oil or fat for basting
Use
1 cup fruit juice or low fat stock

Instead of
Whole milk
Use
2% or skim milk

Instead of
Whole milk ricotta cheese
Use
Skim or lowfat ricotta cheese

By the way, have you seen the Chocolate Muffin recipe that uses one can of pumpkin instead of milk, eggs, or oil?

Now let's hear your recipe substitution ideas!

Pumpkin Soup

Pumpkin Soup
Prep time: 10 min, Cook time 35 min

Ingredients:
2 and 2/3 cups chicken (or vegetable) stock
3/4 teaspoon salt
1 15oz can pure pumpkin
1/2 teaspoon chopped fresh parsley
1/3 cup chopped onion
1/4 teaspoon chopped fresh thyme
1/2 clove garlic, minced
1/4 cup reduced fat milk
Black pepper, cinnamon, or nutmeg to taste.

Directions:
Heat stock, salt, pumpkin, onion, thyme, garlic, and peppercorns. Bring to a boil, reduce heat to low, and simmer for 20 minutes uncovered.

Reduce heat to low, and simmer for another 15 minutes, uncovered. Stir in milk. Pour into soup bowls and garnish with fresh parsley.

Yields 4 servings

Nutrition Per Serving (1 muffin):
Calories: 180 Fat: 2g Protein: 3.5g Carbohydrate: 18 g Fiber: 4 g Sodium: 357 mg

Quick n' Easy Chocolate Muffins

Chocolate Pumpkin Muffins
Prep time: 5 min, Cook time: 20 min

Ingredients:
1 box Devil’s Food cake mix
1 15 oz can pure pumpkin

Directions:Preheat oven to 400 degrees. Mix the two ingredients together. The mixture will be very thick, but don't add anything else! Place batter into a 12-cup muffin pan lined with baking cups or sprayed with nonstick spray. Place pan in the oven, and bake for 20 minutes.

Yields: 12 muffins

Nutrition Per Serving (1 muffin):
Calories: 180
Fat: 3.5 g
Protein: 2 g
Carbohydrate: 37 g
Fiber: 2 g
Sugar: 20 g
Sodium: 357 mg