Snack Right

cooking
Written By Judy Doherty, MPS, PCII

For healthy snacks, think “outside the bag” -- that is, out with foods that are sold as snacks in all those cute packages and bags. Snacks that are high in refined carbohydrates, such as pretzels, crackers, cookies and chips, all of which are often high in sodium and fat and low in fiber, do not make the healthiest snacks. This is especially important if you are trying to watch your weight, lower your blood pressure or control your blood sugar.

Here are some healthy, delicious snack ideas:

•Peanut butter crackers - An old standby is healthy when you place it on 100% whole grain, low-fat crackers (such as WASA?brand crackers) or even 100% whole grain bread. If you are watching your weight, keep the peanut butter to 1 tablespoon per serving and add some light, no-sugar-added preserves or fruit.• Soup - Purchase low-sodium, low-fat vegetable or bean soup. It can be microwaved in minutes in a coffee mug. If you are keeping this at the office, don’t forget the can opener.• Rabbit bag - Put a few raw veggies and fruits together in a zip lock bag. Use orange wedges, apple slices, raw cauliflower and raw carrots. The orange gives everything a nice flavor and helps keep the apple slices from turning too brown.• Smoothie - Blend skim milk, fruit and wheat germ to make a delicious drink that tastes like a milk shake.• Low-sodium vegetable juice helps you get to 5 a day.• Sandwiches don’t have to be just for lunch; they are great for snacks, too. Stuff a whole wheat pita with lean turkey or beans, lettuce, tomato and a little vinegar and oil for a heart-healthy treat.• Tuna or salmon on toast - Make a tuna or salmon salad with canned fish and low-fat mayonnaise. Spread it on 1 slice of toasted 100% whole wheat bread and top with fresh sliced tomato and shredded romaine lettuce.• Oatmeal raisin bowl - Make a bowl of oatmeal with raisins and cinnamon.• Cereal parfait - Place light nonfat yogurt, fruit and whole grain cereal in a plastic cup, and you will have a nutritious snack ready to go.• Baked sweet potato - Bake a sweet potato in the microwave and top it with reduced-calorie pancake syrup.

Stock Your Kitchen

Having the right stuff on hand is very important for making fast healthy snacks. If your snacks are based on whole grains, fruits and vegetables with a little dairy and lean protein, you will be on your way to better health. Of course, you will want to watch  your intake of salt and saturated fat to keep your heart healthy. Here are some items you may want to keep on hand:Grains:• Low-fat, whole grain crackers• Rice cakes• Whole wheat pita bread (100%)• Whole wheat bread (100%)• Baked tortilla chipsVegetables:• Raw vegetables• Salads• Potatoes and sweet potatoes• Vegetable juice (100% - low sodium)• Vegetable soupsFruits:• Fresh fruit• Dried fruit• Fruit juice (100%)Heart-Healthy Protein:• Nuts and nut butters• Bean dip• Bean soup• Bean salad• Baked tofu• Canned tuna or salmonHeart-Healthy Dairy:• Nonfat light yogurt• Fortified soymilk and skim milk• Smoothies made with soymilk or skim milk

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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