Grab & Go Protein-Packed Snack Attack!
- On March 07, 2013
- By Lindsay
- In Nutrition Education, Quick and Easy, Recipes
0
Looking for some ideas for easy protein sources for when your on the go? Well, look no further!
Try these snack ideas next time you need a protein fix- no refridgeration necessary!
1) Raw almonds- 1 oz (about 23 nuts) contains about 160 calories, 6g of protein, and 3g of fiber. Not to mention a healthy dose of fat.
2) Dry roasted edamame- each 1/4 cup serving contains about 130 calories, 14g of protein, and 8g of fiber. Look for this at local health food stores. Pick your favorite flavor!
3) Turkey jerky- each 1 oz serving contains about 100 calories and 19g of protein. Look for a lower sodium option if available.
4) Tuna in bag- you can now have tuna on the go! Each 2.6 oz pouch has about 90 calories and 21g of protein. Pack some crackers along side, and you’ve got a great post-workout snack!
5) Roasted chickpeas- these little morsels are full of flavor, protein, and fiber! With about 130 calories per 1/2 cup, 7g protein, and 5g fiber you can switch up seasonings to fit your cravings. Try these super easy recipes at home:
Basic roasted chickpeas:
Ingredients:
- 2 cans (14.5oz each) low sodium chickpeas (garbonzo beans)
- 2 tablespoons olive oil
- seasonings- vary depending on your desires! (See some ideas below)
Directions:
- Preheat oven to 375F.
- Rinse and drain chickpeas. Place on paper towels to remove excess moisture.
- Line baking sheet with parchment paper. Spread chickpeas evenly over baking sheet. Bake for 45-60 minutes, until chickpeas are crunchy.
- While still hot, toss chickpeas with olive oil and flavorings of your fancy.
Fun flavoring ideas:
1) Maple & Cinnamon- toss with 2 tablespoons pure maple syrup and 1/2-1 tsp ground cinnamon.
2) Spicy Smoky- toss with 1/2 tsp each chili powder, smoked paprika, cumin, garlic powder, and 1/4 tsp black pepper. Add a pinch of cayenne pepper if you want an extra kick!
3) Garlicy Parmesan- toss with 1/4 cup fresh grated parmesan and 1 tsp garlic powder. Add black pepper and salt to taste.
4) Rosemary, Garlic, Pepper- toss with 1tsp garlic powder, 1 tsp dried rosemary and 1/2 tsp black pepper.
5) Get creative! Toss with a variety of seasonings to give the chickpeas the flavor you favor!
So next time you know you will be away from the house for a while, pack ahead! These high quality protein sources don’t have to be refridgerated!
Need something to make for Valentine’s Day dessert?
- On February 14, 2013
- By Lindsay
- In Desserts, Quick and Easy, Recipes
- 0
Try these lower fat, easy to make Raspberry Cheesecake Bars!
Lower Fat Raspberry Cheesecake Bars
Print recipe
| Serves | 24 |
| Prep time | 15 minutes |
| Cook time | 30 minutes |
| Total time | 45 minutes |
| Meal type | Dessert |
| Misc | Child Friendly |
| Website | Cleveland Clinic |
Ingredients
- 3 tablespoons SmartBalance Butter, melted
- 3 tablespoons unsweetened applesauce
- 2 cups graham cracker crumbs
- 2(8oz) packages reduced fat cream cheese
- 1/2 cup sugar
- 1 whole egg + 2 egg whites (or 1/4 cup egg sub)
- 1 teaspoon vanilla
- 1 (10oz) jar seedless raspberry jam or preserves
- 1 cup fresh raspberries, slightly crushed
Note
Do you love cheesecake, but are afraid to eat it because of the high fat and calorie counts? Try this homemade cheesecake recipe, using reduced fat creamcheese, so you don't have to worry too much about your waistline!
Directions
| Step 1 | |
| Pre-heat oven to 350 degrees. Mix butter, applesauce and graham cracker crumbs and press onto bottom of 13-by-9 inch pan; refrigerate. | |
| Step 2 | |
| Beat cream cheese in large bowl with mixer until creamy. Add sugar, egg, egg substitute (or egg whites) and vanilla; beat until well-blended. | |
| Step 3 | |
| Stir jam in jar until softened; spread evenly onto crust. Top jam with berries, then cream cheese mixture. | |
| Step 4 | |
| Bake 30 minutes or until slightly puffed. Cool completely before cutting into bars. Keep refrigerated | |
Farro with Pistachios and Herbs
- On January 31, 2013
- By Lindsay
- In Recipes, Salad/Vegetables, Sides, Vegetarian
- 0
Farro with Pistachios and Herbs
| Serves | 10 (2/3 cup) |
| Prep time | 35 minutes |
| Cook time | 35 minutes |
| Total time | 1 hours, 10 minutes |
| Meal type | Side Dish |
| Misc | Child Friendly, Pre-preparable |
| Website | eatingwell.com |
Ingredients
- 2 cups farro
- 4 cups water
- 1 teaspoon salt, divided
- 2 tablespoons plus 1/2 teaspoon extra virigin olive oil, divided
- 1 large yellow onion, chopped
- 2 cloves garlic, minced
- 1 cup shelled pistachios, toasted and chopped
- 1/2 teaspoon black pepper, divided
- 1/2 cup chopped fresh parsley
Note
Try this great fiber rich recipe using farro!
Each 2/3 cup serving has 1 1/2 starches, 1 vegetable, and 1 1/2 fats/oils.
Directions
| Step 1 | |
| Combine farro, water and 3/4 teaspoon salt in a large heavy saucepan and bring to a boil. Stir and reduce the heat to a simmer; cook, uncovered, until the farro is tender, 15 to 20 minutes. | |
| Step 2 | |
| Meanwhile, heat 2 tablespoons oil in a medium skillet over medium heat. Add onion and garlic and cook, stirring, until translucent, 4 to 6 minutes. Remove from the heat | |
| Step 3 | |
| Combine pistachios, the remaining 1/2 teaspoon oil and 1/4 teaspoon pepper in a large bowl; toss to combine. | |
| Step 4 | |
| Drain the farro and add to the bowl along with the onion mixture and parsley. Season with the remaining 1/4 teaspoon salt and pepper. Toss to combine. | |
Quick and easy Chicken and “Dumplings”
- On January 17, 2013
- By Lindsay
- In Entrees, Quick and Easy, Recipes
- 0
In the mood for a “comfort” food? But feeling like you don’t have the time to make it? Try this quick, easy, and healthier classic: Chicken and “Dumplings”! In just about 20 minutes, you’ll have a delicious meal ready to go!
Super-Speedy Chicken and “Dumplings”
| Serves | 4 (1 1/2 cup each) |
| Prep time | 20 minutes |
| Meal type | Main Dish |
| Misc | Child Friendly, Serve Hot |
| Website | cookinglight.com |
Ingredients
- 1 tablespoon SmartBalance butter
- 1/2 cup chopped onion
- 2 cups boneless and skinless, cooked chicken breast, chopped
- 1 (10oz) box frozen mixed vegetables (ie. carrots, peas, corn, green beans)
- 1 1/2 cup water
- 1 tablespoon flour
- 14 oz fat-free, low-sodium chicken broth
- salt and pepper to taste
- 1 bay leaf (optional)
- 4 8-10 inch high fiber, whole wheat tortillas, cut into 1/2 strips
Note
This is a quick and easy recipe to make when you are craving some classic comfort foods, but don't have much time or energy to spare!
Each 1 1/2 cup serving offers
3 oz protein, 1 cup vegetables , 1 grain
Directions
| Step 1 | |
| Melt SmartBalance in a large saucepan over medium-high heat. Add onion and sauté about 5 minutes or until tender. | |
| Step 2 | |
| Stir in chicken and vegetables. Cook about 3 minutes or until thoroughly heated, stirring constantly. | |
| Step 3 | |
| In a seperate bowl, combine water, broth, and flour. Gradually stir broth mixture into chicken and vegetables. Add salt, pepper, and bay leaf (if using). Bring to a boil, then reduce heat and simmer for about 3 minutes. | |
| Step 4 | |
| Add in tortilla strips, and cook another 2-3 minutes, until tortillas soften. Remove from heat and enjoy! | |