30 Delicious Snacks You Can Make Fast and Cheap:
1 Plain Greek yogurt and apple slices
2 Low-fat bran muffin and fruit juice
3 Banana and toasted pecans
4 Cinnamon rice cake and a peach
5 Whole wheat toast and a sliced tomato
6 Waffle square and strawberries
7 Graham crackers and a pear
8 Raisin toast and orange wedges
9 Pita bread and peanut butter
10 Gingersnaps and applesauce
11 Fat free Saltines and vegetable sticks
12 Whole wheat breadsticks and baby carrots
13 Toasted English muffin and skim milk
14 Low-fat banana bread and skim milk
15 Cereal and juice or skim milk
16 Cinnamon toast and berries
17 Bagel and orange smoothie
18 Low-fat corn muffin and berry compote
19 Crackers and Swiss cheese
20 Low-fat yogurt topped with cereal
21 Fat free cheese and a fruit cup
22 Trail mix and grapes
23 High fiber crackers, plain yogurt, cucumber slices
24 Cucumber sticks, carrot sticks and fat free cottage cheese
25 Rice cakes with peanut butter
26 Cut up vegetables with nonfat ranch dressing
27 String cheese and celery
28 Fat free cottage cheese and sliced tomatoes
29 Fat free yogurt and sliced pears
30 Low-fat granola over a microwave-baked apple
Scroll to the very bottom of this post for a PDF handout.
Here are two delicious no-cook snack recipes:
4 mini pita bread pockets
4 oz. nonfat or low-fat grated cheddar cheese
1 ripe tomato, chopped
1 carrot, grated
1 cup shredded dark green lettuce
1 green pepper, chopped
2/3 cup mild prepared salsa
Wash and chop vegetables, put in separate bowls. Everyone fills their pita with vegetables, cheese and salsa. You can also add cucumber slices, chopped onions or other vegetables. Serves 4. (Actual recipe served 12- we scaled this down.)
Nutrition Facts: serving size: 1 pita, 192 calories, 5 grams fat, 3 grams saturated fat, 20 mg. cholesterol, 483 mg. sodium, 27 grams carbohydrate, 2 grams fiber, 3 grams sugars, 12 grams protein. ** Amount of fat is less when using nonfat grated cheddar.
Crunchy Fruit Sundae:
2-16 ounce cans peaches, plums or pears or a variety of fresh fruits. If using canned fruits, buy canned in its own juice not in heavy syrup.
2/3 teaspoon ground cinnamon
4 crumbled graham crackers
1 cup low-fat vanilla yogurt
Drain fruit if using canned. Wash and slice fresh fruit. Put each type of fruit in a separate bowl. To make a sundae, each kid chooses their own fruit then spoons yogurt over fruit. Top with cinnamon and crumbled graham crackers. Serves 4.
Nutrition facts: serving size: ¾ cup fruit, 196 calories, 2 grams fat, 1 gram saturated fat, 3 mg. cholesterol, 88 mg. sodium, 44 grams carbohydrate, 2 grams fiber, 22 grams sugars, 5 grams protein.
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 Art, holds a master’s degree in Food Business from the Culinary Institute of America, 2 art certificates from UC Berkeley Extension, and runs a food photography studio where her love is creating fun recipes.
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 in 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.