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    Cooking Light Snacktastic!: 150-Calorie Snacks That Keep You Satisfied
    Cooking Light Snacktastic!: 150-Calorie Snacks That Keep You Satisfied
    Cooking Light Snacktastic!: 150-Calorie Snacks That Keep You Satisfied
    Ebook246 pages58 minutes

    Cooking Light Snacktastic!: 150-Calorie Snacks That Keep You Satisfied

    By The Editors of Cooking Light

    ()

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    About this ebook

    When hunger strikes, it's often unhealthy, highly processed foods that beckon, even though nutrition-dense and delicious snacks can be prepared in less time than an elevator ride to the breakroom or vending machine. Cooking Light Snacktastic! provides busy people with recipes and ideas for quick, great-tasting, fun snacks with benefits-so they can save time and money while preserving their health and waistlines.
    Cravings and between-meal nibbling often derail healthy eating habits. Smart snacking can be one of the best tools for losing weight, gaining muscle, fighting fatigue and keeping a diet on track. Cooking Light Snacktastic! highlights the best times of the day for snacking, optimal ratios of protein, fat, fiber, and carbohydrate, best food choices to provide energy before a workout and for recovery after one and anytime in between. Focusing on whole foods, combined sensibly and conveniently, this book is a must for moms, teachers, coaches, athletes and anyone wanting to optimize energy while satisfying hunger. With 100 deliciously satisfying recipes for sustained energy, you can say "goodbye" to the afternoon crash and "hello" to better health and performance.
    Try Peanut Butter-Chocolate Chip Granola Squares, Deviled Eggs with Bacon, Cheddar-Apple Cracker Bites, and Pimiento Cheese Poppers. Make homemade versions of commercial snacks like BBQ Potato Chips with Ranch Dip and Strawberry Cereal Bars, and much more!
    LanguageEnglish
    PublisherLiberty Street
    Release dateJul 15, 2016
    ISBN9780848750749
    Cooking Light Snacktastic!: 150-Calorie Snacks That Keep You Satisfied

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      Book preview

      Cooking Light Snacktastic! - The Editors of Cooking Light

      low-cal

      CREAMY

      Dips, smoothies, parfaits, and spreads

      Artichoke Spread with Spicy Pita Crisps

      Banana-Blueberry Smoothies

      Blueberry-Yogurt Parfaits

      Butternut Squash Spread with Pepitas

      Curried Hummus

      Curried Yogurt Dip

      Feta-Mint Dip

      Fig–Goat Cheese Spread

      Fresh Herb Dip

      Go-Getter Green Smoothies

      Jalapeño-Corn Dip and Corn Chips

      Lemon-Spinach Dip with Walnuts

      Lemon, Mint, and White Bean Dip

      Lemony Fruit Dip

      Navy Bean Dip

      Peanut Butter–Banana Dip

      Pumpkin-Parmesan Hummus

      Roasted Garlic–Cream Cheese Balls

      Roasted Vegetable Dip

      Southwest Spinach Dip

      Toasted Cashew Hummus

      Tomato-Avocado Dip

      Vanilla-Berry Smoothies

      Vanilla-Berry Smoothies

      Carbs: 23g ▪ Fat: 0.3g ▪ Fiber: 2g ▪ Protein: 9.7g

      1 (5.3-ounce) carton vanilla fat-free Greek yogurt

      1 cup frozen mixed berries

      ½ cup fat-free milk

      2 teaspoons honey

      3 ice cubes

      1. Place first 4 ingredients in a blender; process until smooth. Remove center cap from blender lid; with blender on, add ice cubes, 1 at a time, processing until smooth. Serves 2 (serving size: about 1 cup)

      CALORIES 120; FAT 0.3g (sat 0.0g, mono 0.1g, poly 0.2g); PROTEIN 9.7g; CARB 23g; FIBER 2g; CHOL 1mg; IRON 0.2mg; SODIUM 59mg; CALC 87mg

      MAKE IT A MEAL For Complete Nutrition

      1 serving Vanilla-Berry Smoothies 2 sheets graham crackers 2 tablespoons peanut butter

      3 min.

      Use a 6-ounce container of vanilla low-fat yogurt if you want a sweeter smoothie.

      GLUTEN FREE

      HIGH PROTEIN

      POST-WORKOUT

      ENERGY SUSTAINING

      Blueberry-Yogurt Parfaits

      Carbs: 17.8g ▪ Fat: 0.3g ▪ Fiber: 1.4g ▪ Protein: 10.9g

      1 cup plain fat-free Greek yogurt

      ¼ teaspoon grated lemon rind

      2 teaspoons honey

      ½ cup blueberries

      2 tablespoons multigrain cluster cereal

      1. Combine first 3 ingredients in a small bowl. Spoon 2 tablespoons yogurt mixture into each of 2 parfait glasses. Top each with 2 tablespoons blueberries. Repeat layers. Top each serving with 1 tablespoon cereal. Serve immediately. Serves 2 (serving size: 1 parfait)

      CALORIES 115; FAT 0.3g (sat 0g, mono 0.1g, poly 0.1g); PROTEIN 10.9g; CARB 17.8g; FIBER 1.4g; CHOL 0mg; IRON 0.2mg; SODIUM 56mg; CALC 81mg

      5 min.

      Layer the berries and yogurt ahead, and store in the refrigerator. Top with cereal just before serving.

      HIGH PROTEIN

      POST-WORKOUT

      Banana-Blueberry Smoothies

      Carbs: 22.7g ▪ Fat: 1.1g ▪ Fiber: 3.3g ▪ Protein: 7.6g

      1 cup frozen blueberries

      ½ cup silken tofu

      2 tablespoons water

      1 teaspoon vanilla extract

      1½ medium-sized ripe bananas, broken into pieces

      1 (5.3-ounce) container plain fat-free Greek yogurt

      1. Place all ingredients in a blender; process until smooth, scraping sides as necessary. Serves 3 (serving size: 1 cup)

      CALORIES 132; FAT 1.1g (sat 0g, mono 0.3g, poly 0.5g); PROTEIN 7.6g; CARB 22.7g; FIBER 3.3g; CHOL 0mg; IRON 0.5mg; SODIUM 23mg; CALC 92mg

      5 min.

      These protein-packed smoothies are sure to keep you satisfied all morning.

      GLUTEN FREE

      POST-WORKOUT

      ENERGY SUSTAINING

      Butternut Squash Spread with Pepitas

      Carbs: 14g ▪ Fat: 3.3g ▪ Fiber: 1.9g ▪ Protein: 2.6g

      1½ cups (½-inch) cubed peeled butternut squash (about 1 pound)

      Cooking spray

      1 teaspoon olive oil

      ½ cup diced onion

      1½ teaspoons chopped fresh sage

      ¼ teaspoon salt

      ⅛ teaspoon freshly ground black pepper

      2 garlic cloves, minced

      Dash of crushed red pepper

      ¼ cup chopped sun-dried tomatoes, packed without oil

      2 tablespoons unsalted pumpkinseed kernels, toasted

      40 toasted garlic bagel chips

      1. Place butternut squash in a medium saucepan; cover with water 2 inches above squash. Bring to a boil; cover, reduce heat, and cook 15 minutes or until tender. Drain.

      2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add oil to pan; swirl to coat. Add onion to pan; sauté 4 minutes or until tender. Add sage and next 4 ingredients (through red pepper); sauté 2 minutes. Cool.

      3. Place squash, onion mixture, and sun-dried tomatoes in a food processor; process until smooth. Spoon into a medium bowl; sprinkle with pumpkinseed kernels. Serve with bagel chips. Serves 8 (serving size: 3 tablespoons spread and 5 chips)

      CALORIES 96; FAT 3.3g (sat 0.5g, mono 0.8g, poly 0.5g); PROTEIN 2.6g; CARB 14g; FIBER 1.9g; CHOL 0mg; IRON 1.2mg; SODIUM 186mg; CALC 23mg

      40 min.

      Add a little water when pureeing the squash to achieve a creamy consistency, if necessary.

      DAIRY FREE

      Curried Hummus

      Carbs: 19.4g ▪ Fat: 4.3g ▪ Fiber: 5g ▪ Protein: 6.4g

      2 (15-ounce) cans no-salt- added chickpeas (garbanzo beans), drained

      2 tablespoons water

      2 tablespoons extra-virgin olive oil

      1 tablespoon fresh lemon juice

      2 teaspoons curry powder

      ½ teaspoon salt

      4 cups broccoli florets

      1. Place first 6 ingredients in a food processor; process until smooth. Serve with broccoli florets. Serves 8 (serving size: ⅓ cup hummus and ½ cup broccoli florets)

      CALORIES 139; FAT 4.3g (sat 0.5g, mono 2.5g, poly 0.4g); PROTEIN 6.4g; CARB 19.4g; FIBER 5g; CHOL 0mg; IRON 1.5mg; SODIUM 169mg; CALC 58mg

      4 min.

      Hummus, a Mediterranean classic, gets an Indian twist with curry powder.

      DAIRY FREE

      GLUTEN FREE

      POST-WORKOUT

      ENERGY SUSTAINING

      Curried Yogurt Dip

      Carbs: 4.1g ▪ Fat: 9.8g ▪ Fiber: 1.4g ▪ Protein: 3g

      ½ cup plain 2% reduced-fat Greek yogurt

      ½ cup canola mayonnaise

      1½ tablespoons chopped fresh cilantro

      1 tablespoon fresh lime juice

      1½ teaspoons hot curry powder

      1 garlic clove, minced

      8 celery sticks, cut in half

      1. Combine first 6 ingredients in a small bowl. Serve with celery sticks. Serves 4 (serving size: ¼ cup dip and 4 pieces of celery)

      CALORIES 124; FAT 9.8g (sat 0.5g, mono 5.2g, poly 3.1g); PROTEIN 3g; CARB 4.1g; FIBER 1.4g; CHOL 2mg; IRON 0.4mg; SODIUM 198mg; CALC 26mg

      MAKE IT A MEAL For Complete Nutrition

      2 servings Curried Yogurt Dip served with celery in recipe 1 serving Crispy Spiced Chickpeas

      5 min.

      Pair this spicy dip with an assortment of vegetables, using whatever fresh seasonal produce you have on hand.

      GLUTEN FREE

      LOW-CARB

      Feta-Mint Dip

      Carbs: 6.8g ▪ Fat: 2.3g ▪ Fiber: 0.8g ▪ Protein: 4.5g

      1 cup plain 2% reduced-fat Greek yogurt

      ½ cup (2 ounces) crumbled feta cheese

      ½ cup finely chopped English cucumber

      3 tablespoons chopped fresh mint

      2 tablespoons sliced green onions

      ¼ teaspoon freshly ground black

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