Posts Tagged ‘healthy snacks’

Ranch-Snack-MixTry this recipe for a snack mix with the tangy twist of ranch dressing.  By adding nuts, you are getting protein along with the complex carbohydrates found in the pretzels, fish crackers and cereal.  Eating a protein and carbohydrate together will make you feel full longer.   Nuts offer a dose of heart healthy fat and by choosing whole grain fish crackers and wheat cereal, you are boosting the fiber content a little which will help you feel fuller faster.  This is a great snack for kids to prepare by themselves or with just a little help from an adult.


Ranch Snack Mix

 Servings: 8


1 cup whole grain fish crackers

1 cup pretzels, any shape

1 cup Wheat Chex cereal

1 cup peanuts, plain

¼ cup dry buttermilk salad dressing mix, do not prepare

1 tablespoon canola oil


Combine crackers, pretzels, cereal and peanuts in a large bowl or bag.  Drizzle oil over dry ingredients and stir to coat evenly. Sprinkle ranch dressing mix over the mix. Toss or shake well.  Store in an airtight container.


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Cottage-Berry-CrunchVitamin C is required by the body for the growth and repair of tissues in all parts of your body.  It is essential for the healing of wounds and the repair and maintenance of cartilage, bones and teeth.  Vitamin C is also known to boost our immune systems and keep illness away.  Vitamin C is also one of the antioxidants that our body uses to fight off cancer, heart disease and arthritis.  Antioxidants, like vitamin C, are very important at helping reduce the damage to our bodies caused by toxic chemicals and pollutants like cigarette smoke.

Vitamin C can be found in all fruits and vegetables.  Some of the best sources of vitamin C include green peppers, citrus fruits (oranges, grapefruit, kiwi), strawberries, tomatoes, broccoli, leafy greens, sweet and white potatoes, and cantaloupe.  Other excellent sources of vitamin C are papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, squash, raspberries, red peppers, blueberries, cranberries and pineapples. 

Deficiency (not enough) of vitamin C can occur since the body does not store it.  A serious deficiency of vitamin C is called scurvy.  Other symptoms of vitamin C deficiency are; dry and splitting hair, gingivitis and bleeding gums, rough and dry skin, decreased wound healing, bruising, nosebleeds, swollen and painful joints, anemia, and frequent colds.

Toxicity (too much) of vitamin C is very rare.  Taking a supplement of vitamin C greater than 2,000 mg/day is not recommended and can lead to stomach upset and diarrhea.

Vitamin C must be consumed daily since the body does not make it or store it.  Be sure to include a vitamin C source from the above list every day.


Recommended daily amounts of vitamin C are as follows:

Infants – 35 mg/day

Children 1-3 years – 40 mg/day

Children 4-10 years – 45 mg/day

Men over 18 – 90 mg/day

Women over 18 – 75 mg/day


As a point of reference, one orange has 70 mg, one kiwi has 74 mg, and one tomato has 23 mg of vitamin C.

**Because smoking depletes vitamin C, people who smoke generally need an additional 35 mg/day.


Cottage Berry Crunch



½ cup low fat cottage cheese

2 Tbsp. low fat granola

½ of a medium banana, sliced

½ cup assorted fresh berries (blueberries, strawberries, raspberries, blackberries)



 Spoon cottage cheese into a small serving bowl.  Sprinkle granola over cottage cheese.  Top with bananas and berries.

Prep Time: 5 min.  Total Time: 5 min

Makes: 1 serving

From kraftfoods.com

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In the U.S we have the luxury of enjoying different kinds of foods all year round.  Spring is the time of year to enjoy foods that are fresh and locally grown.  Farmers Markets are so readily available all over the city! 

Fresh produce has better flavor, higher nutritional value, and less environmental burden due to less fuel used in transport.  Farmers Markets also provide you with a chance to try a fruit or vegetable you have never had before.  So stock up on these locally grown foods and create meals based on what is in season.

Here are a list of some spring fruits and vegetables in season in Ohio:








Herbs such as parsley, oregano, rosemary, etc.


Try this recipe for a healthy, delicious snack that kids are sure to love!


Strawberry Nilla Nibbles

 Prep Time: 5 minutes    Makes: 1 serving



4 Reduced Fat Nilla Wafers

2 Tbsp. thawed Cool Whip Lite Whipped Topping

2 medium strawberries, halved



Place wafers on small dessert plate.

Top each with 1-1/2 tsp. of the whipped topping and 1 strawberry half.

Serve immediately.

 Nutritional Information: Calories 90, Total fat 2 g, Saturated fat  1 g, Cholesterol 0 mg, Sodium 60 mg, Carbohydrate 17 g, Dietary fiber 1 g, Sugars 9 g, Protein 1 g, Vitamin A 0 %DV, Vitamin C 25 %DV, Calcium 0 %DV, Iron  2 %DV

 From Kraftfoods.com

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pears4Hands down, the healthiest thing about pears is their high fiber content.  A medium-size Bartlett pear has about 4 grams of fiber.  Better yet, pears pack a 50-50 blend of the two main types of fiber: soluble and insoluble.  The soluble fiber in pears, called pectin, may help lower cholesterol levels by removing cholesterol out of your blood.  It also helps block the fat and cholesterol in your foods from getting to the inside wall of the intestine where it would be absorbed into the blood stream.  Lignin, the insoluble fiber in pears helps bulk up the stools and makes them pass through the intestines faster, possibly reducing the risk of colon cancer. 


And please don’t peel your pear!  Almost all of the important antioxidants that pears have to offer are in the skin. 


Here are the five most common pears:

  • Anjou – Egg-shaped and green when ripe.
  • Yellow Bartlett – Sweet and aromatic, turns from green to yellow when ripe.
  • Red Bartlett – Dark red to bright red when ripe and very sweet.
  • Bosc – Ideal for cooking and baking, it is an earthy brown color
  • Seckel – Maroon and olive green – it is about half the size of an Anjou.


A pear is ripe when you can press your thumb into the pear and it yields slightly to the pressure.  Most supermarket pears are about 1 to 3 days from being ripe. 


Try these ways to include pears into your diet!

  • Add sliced pears to your salad.  Drizzling pears with lemon juice will keep them from browning.
  • Add slices of pears to your vegetable tray.
  • Top a piece of whole wheat toast with peanut butter and pear slices.
  • Bake pear halves with ham or pork during the last 15 minutes of cooking, basting them with juices from the meat.  Serve as a side dish. 


Taken from:  The Giant Book of Kitchen Counter Cures;  Karen Cicero and Colleen Pierre, M.S., R.D.

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