Balanced and Healthful Snacks

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Delicious (and popular) snack.SPOILER ALERT: There's a free handout at the bottom of this post.


A few weeks ago, I tweeted a picture of a tasty and filling snack I'd whipped up on a whim. I was absolutely blown away by the response to my humble little post. In fact, it has become one of my most popular tweets of all time.

After some thought, I decided that this snack deserves a description that was more than 140 characters long.

So. Here it is.

It all starts with an orange. A sumo orange, to be exact. I adore citrus season, and I'm always looking for new ways to enjoy some of my favorite foods. When I saw a pile of sumo oranges, a seedless, low-acid orange varietal from Japan, I knew I had to try some.

I peeled off the orange's distinctive topknot and wound my way through the rest of the peel until I was left with a ball of tender fruit. Then I carefully tugged each segment away from the others until I was left with the flower shape you see above. The orange looked like it was positively blooming on the plate.

Sumo OrangeNow, how to make this snack more filling? An single sumo orange wasn't going to last through my afternoon of work. What else did I need?

My first thought was some kind of nut. With heart-healthy fats and tons of vital nutrients, nuts have become some of my favorite ways to round out a snack. Since I had a bag of salt-free roasted almonds handy, almonds rounded out my plate.

I probably could have stopped there, but I wanted to add a third flavor. I had the sweet orange and the toasty nuts, but I wanted something mellow to really take my snack over the top. I've been absolutely loving this goat's milk gouda cheese lately, and I knew its creamy richness would be a great counterpoint to the sweet and salty flavors I had on my plate. I grabbed my vegetable peeler and went to work, shaving a few slices onto my plate.

Nutrition Note: Peeling Cheese Peeling cheese is a great way to get all the flavor of your favorite cheese without accidentally slicing off a hefty piece. Simply slide your vegetable peeler along one side of the cheese and put a few shavings on your plate. Ta-da! You have a healthful and filling snack that is perfectly balanced and easy to eat!

With that, a healthful and filling snack was born. To get a step-by-step recipe, check out the post Fruit, Nut, and Cheese Snack.

If you or your clients are looking for new ways to use citrus, check out this free handout. It's loaded with fun facts about oranges. Get a copy today!

Orange Fun Facts Handout

PS The handout is a wonderful free resource for Nutrition Month! For more amazing materials, visit the Nutrition Education Store. My favorite products include...

Weight Management and Portion Control Brochure
Let Fruit Be The Star Poster
Heart-Healthy Cooking PowerPoint Presentation
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