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Snack
foods seem to be the hardest to think of -- especially ones
that the family will enjoy. Maybe some of the ones I have
listed below will help.
Peanut butter is great on celery,
apples and wheat bread, but for some real treats, try these
quick healthy snacks!
| Fill a cored apple with
peanut butter and raisins. Eat and Enjoy. |
1 tortilla (flour)
1 banana
peanut butter
dash of cinamon |
| Spread the tortilla lightly
with peanut butter. Peel the banana and place on the tortilla.
Sprinkle with cinnamon and roll up like a burrito. Enjoy!
|
Banana
Orange Juice
Wheat Germ
Chopped Peanuts |
| Dip the banana slices
in fruit juice and roll in wheat germ and peanuts. Serve
immediately or it can be frozen for an even better treat. |
For a change of pace and an easy way to vary the snacks in
your diet, try nut butters. Nut butters are easy to make -
the only appliance you need is a blender. Everybody likes
peanut butter, but most of the brands available in grocery
stores are loaded with sugar and preservatives. With just
a couple of tips, and two or three minutes, you cannot only
make your own peanut butter, but butters from a variety of
nuts and seeds.
The process is the same for
any nut or seed. Simply grind the nuts or seeds in the blender
until they are powdery. Slowly, add a small portion of peanut
or other oil until you reach the consistency you like. If
you like, you can also add a little salt and a small amount
of honey to improve the flavor. If you want a chunky butter,
once you have the flavor and consistency they way you like,
throw in a few whole nuts and blend until they are lightly
chopped.
Practically any nut makes a
good butter: cashews, pecans, walnuts, almonds as well as
many seeds like sunflower and sesame seeds. Just remember,
if you use peanuts to be sure to roast them first. Once you've
made your nut butter, always store it in a covered container
in the refrigerator. Nut butters are great on toast, muffins
or whole wheat biscuits, but don't forget to try them spread
on apples or celery as an afternoon or late-night healthy
snack, too!
Some of the easiest snacks are fruit treats.
For instance, freeze a bunch
of grapes for a cool refreshing snack. Children love them
-- especially those with teething problems. The cool fruity
taste is soothing to the gums.
| Just mix plain yogurt
with fresh fruit such as bananas, strawberries, nuts,
or granola and top with fresh grated coconut. It resembles
a banana split, but with none of the dreaded calories
or sugar. |
4 navel oranges
3 ripe pears
6 1/2 inch slices of fresh pineapple
3 bananas
1 cup strawberries
1/4 teaspoon almond extract
1 cup grated, fresh coconut
1 cup orange juice
4 tablespoons roasted sunflower seeds |
|
Peel the oranges and
slice crosswise into very thin slices. Next, core the
pears and cut them into slices. Then prepare the pineapple
by slicing it into 1/2 inch sections. Peel and slice
the bananas into about 1/2 inch pieces. Then remove
the stems from the strawberries and rinse well.
In a large bowl, layer the fruit and pour the almond
extract over the top.
Chill for several hours
to allow flavors to blend. When ready to serve, top
with a generous layer of coconut and sprinkle with roasted
sunflower seeds.
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Here's a way to make your own
healthy frozen yogurt and keep it clean and healthy in the
process.
1 envelope unflavored
gelatin
1/4 c. cold water
1/4 c. honey
6 tbs. nonfat, dry milk
1/4 c. water
2 c. yogurt (plain)
1 c. fresh or frozen, sliced strawberries (approximately
1/2 lb.) |
| In a small saucepan, soften
gelatin in cold water until gelatin is dissolved. Mix
nonfat, dry milk with water. Process reconstituted milk
with yogurt and fruit in an electric blender. While the
machine is working, add gelatin mixture, pouring it in
a steady stream into the center of the vortex, so as to
incorporate the gelatin evenly throughout the mixture.
Freeze until desired consistency is obtained. Other fruits
can be mixed or substituted for strawberries as well as
adding raisins, nuts and coconut to the yogurt. Makes
approximately 1 quart. |
3/4 cup milk
2 tablespoons raw wheat germ
1/2 cup fruit juice
1/4 teaspoon yeast flakes
1 egg
1 teaspoon honey |
Measure all ingredients
into a small bowl or blender.
Blend at high speed or use a rotary beater, until thoroughly
mixed. Serve chilled. Serves one. |
|
1 cup milk
1 teaspoon skim milk powder
1 teaspoon yeast flakes
1 teaspoon honey
Add to the above any
one of these flavorings:
1/2 cup strawberries
6 to 8 dates, pitted
1/2 cups blueberries
1/2 cup dark sun-dried raisins
1/2 cup bing cherries
1/2 cup prunes
|
| Combine one of the flavorings
to the first four listed items, blend until smooth. Serve
cold. Serves one. |
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Preparation:
- Select ripe or overripe
fruit for the best flavor.
- Remove stones or pits.
Seeds of berries or grapes need not be removed. Peel
or not, depending upon individual preference.
- Cut fruit into chunks
and puree in blender or processor.
- For yellow or light
colored fruit, add 1 Tbsp of lemon or lime juice for
each quart of fruit.
- Add 1 Tbsp of honey
per quart to orange and pineapple pulp. Additional
sweetening is not needed for other fruits.
- Line a cookie sheet
with waxed paper.
- Pour the puree onto
the sheet about 1/4 in. deep. Distribute evenly by
tilting the sheet; do not use a spatula or knife.
When the cookie sheet is completely covered, the right
amount of puree has been applied.
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Oven Drying:
Set oven at lowest setting (140 degrees F). Place the sheet in the oven and leave the oven door cracked open two to six inches.
The fruit jerky will be dried in four to five hours.
Storage:
After loosening the edge and peeling it back about an inch, roll the waxed paper and the dried leather in one piece into a loose roll. The dried fruit roll can be stored for years in the freezer, for months in the refrigerator and many weeks at room temperature (70 degrees F or less).
Note:
Properly dried fruit jerky will be sticky to the touch, but will peel easily from the waxed paper. To see if it's ready lift an edge; it will adhere tightly to the surface; and try to peel it back about an inch. If it peels readily, it is properly dried.
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Fresh coconut is a wonderful treat and easier than you think
to select and prepare for your family.
Select a coconut that is a
rich brown color, then shake it to make sure it is full of
liquid. This means it's fresh and moist inside. To open, just
puncture the indentations (called the "eyes") with
an ice pick.
Invert the punctured coconut
over a large glass and allow the liquid to drain into the
glass. The liquid is a refreshing drink as is, or can be saved
for use later in a fruit smoothie or the base for a dessert
sauce.
Heat the punctured coconut
in the oven at 400°F for about 15 minutes. Remove and
split with a mallet or hammer.
The shell will fall away from
the meat with ease. Then, with a sharp knife, peel away the
thin skin and grate on a medium-fine grater. (I usually leave
the skin on, since I think it enhances the flavor and the
nutritional value.)
If you're not going to use
the coconut immediately, place it in a jar and cover with
the coconut liquid. When ready to use, drain off the liquid
and proceed with your recipe. Coconut will usually keep fresh
for two or three days using this method. For longer storage,
the coconut can be frozen in zip-lock bags.
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