Pecan Cherry Trail Mix

Pecan Cherry Trail Mix
Prep Time
15 minutes
Number of Servings
Serves 8
Ingredients
  • 1 cup pecan halves
  • 1 Tbsp vegetable oil
  • [q:3/4] tsp chili powder
  • [q:1/8] tsp cayenne pepper
  • 1 Tbsp sugar
  • 1 tsp grated orange zest
  • [q:1/4] tsp salt (preferable coarse kosher salt)
  • [q:1/3] cup dried pitted cherries
  • [q:1/3] cup roasted and salted pepitas (pumpkin seeds)
  • [q:1/3] cup dried cranberries
Directions
  1.  Preheat oven to 350°. Place pecans in a bowl.
  2.  Heat oil in a heavy small skillet over medium heat. Add chili powder and cayenne and stir until fragrant, about 15 seconds. Pour over pecans. Mix in sugar, orange zest, and salt.
  3.  Transfer to a baking pan. Roast until nuts are toasted, about 10 minutes. Remove from oven and cool completely.
  4.  In a medium bowl, combine toasted pecans, cherries, pepitas, and cranberries. Mix to combine.
Nutrition Info
181 Calories, 4 g Protein, 0 mg Cholesterol, 19 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 2 g Fiber, 2 g Total fat (0 g sat), 793 mg Sodium, [nut:5] Vitamin C, [nut:1] Vitamin B6, Vitamin K, Folate, Magnesium, Phosphorus

Tropical Fruit Trail Mix

Tropical Fruit Trail Mix
A Simple and Refreshing Snack
Prep Time
5 minutes
Number of Servings
Serves 6
Ingredients
  • 1 cup cashew nuts
  • 1 cup chopped dried pineapple slices
  • [q:1/4] cup chopped crystallized ginger (approximately 2 oz)
  • [q:1/3] cup dried coconut flakes
Directions
  1. Combine all ingredients together in an airtight container with a lid.
  2. Enjoy!

Sardine Power Lunch

Sardine Power Lunch
Number of Servings
Serves 2
Ingredients
Directions
  1. If using bread, slice and lightly toast then set aside.
  2. Remove sardines from can, cut each in half vertically and then each fillet into three pieces.
  3. On a small plate, coarsely mash the avocado with a fork. Squeeze lemon juice over to prevent browning.
  4. Top each slice of toasted bread (or cracker) with mashed avocado, a few sardine sections, a squeeze of lemon juice and a dash of hot sauce.
Nutrition Info
With 1 slice whole-wheat bread per serving: 328 Calories, 19 g Protein, 38 mg Cholesterol, 25 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 10 g Fiber, 19 g Total fat (3 g sat), 235 mg Sodium, [nut:5] Vitamin B3 (niacin), [nut:3] Vitamin B6, Vitamin C, Phosphorus, [nut:2] Vitamin B2 (riboflavin), Vitamin E, Vitamin K, Iron, Zinc, [nut:1] Vitamin B1 (thiamine), Calcium, Folate, Magnesium, Potassium

Loaded Potato Skins

Loaded Potato Skins
A vegan spin on a game-day classic.
Prep Time
1 hour
Number of Servings
6 servings
Ingredients
  • 6 potatoes
  • 1 cup vegetable oil
  • 8 oz. shredded vegan cheddar cheese (try Follow Your Heart brand)
  • [q:1/8] cup soy bacon bits (try Bac-Os)
  • 4 Tbsp thinly sliced scallions
  • Soy sour cream (optional)
Directions
  1. Preheat oven to 375°F. Lightly grease a 9 by 13 inch baking pan.
  2. Pierce potatoes with a fork and bake until soft, approximately 30 to 45 minutes.
  3. Remove from microwave and cut in half vertically. Scoop out the inside, leaving a [q:1/4] inch-thick shell.
  4. Heat oil to 365°F in a deep fryer or a deep saucepan. Fry potato shells for 5 minutes. Remove and drain on paper towels.
  5. Fill potato shells with the "cheese" and soy bacon bits. Arrange on prepared baking pan and bake for 10 to 15 minutes, or until the "cheese" has melted.
  6. Top with sliced scallions and the soy sour cream, if desired.
Nutrition Info
Without sour cream: 382 Calories, 7 g Protein, 47 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 5 g Fiber, 19 g Total fat (4 g sat), 403 mg Sodium, [nutrition:4] Vitamin B6, Vitamin C, [nutrition:2] Potassium, [nutrition:1] Vitamin A, Vitamin B1 (thiamine), Vitamin B3 (niacin), Vitamin E, Vitamin K, Iron, Magnesium, Phosphorus

Healthy Snacks for The Big Game

Healthy Snacks for The Big Game
Lynn Tryba
a football-themed spread of snacks and finger foods

Besides watching the game and enjoying the commercials, snacking is a huge part of Super Bowl parties. In fact, Americans consume more calories during the Super Bowl than nearly any other day during the year—second only to Thanksgiving!

We all know the major culprits, says Rachel Berman, a registered dietitian, nutritionist, and published author.

One serving of nachos can add up to more than 550 calories and 30 grams of fat, while a serving of chicken wings packs in 440 calories and 26 grams of fat.

Healthy Game-Day Guidelines

Instead of mindlessly eating your way through the Big Game, try the following tips:

  • Save on Saturated Fat

    • Use Substitutes

      Add more beans instead of meat to a chili recipe, look for reduced-fat cheese for nachos, and swap Greek yogurt for sour cream when making dips and spreads.

    • Swap Wings for Tenders

      Make a healthier version of chicken wings by baking chicken tenders that are lightly seasoned with your favorite spices—and serve reduced-fat blue cheese.

  • Save on Refined Carbohydrates

    • Make a Vegetable Platter

      Serve a big crudités platter with interesting veggies like artichoke hearts, radishes, mushrooms, grilled asparagus, and jicama, and pair with hummus or salsa.

    • Bake Pita Chips

      Make a healthier version of chips by slicing whole-wheat pitas into wedges and then lightly toasting these in the oven.

  • Save Excess Calories

    • Watch the Alcohol

      Beer, even light beer, can pack on the calories. It also can lead to mindless munching. Keep track of how much you drink and steer clear of any specialty cocktails prepared with juice or soda.

    • Avoid Grazing

      When it’s time for kick-off, relax and enjoy the celebration—but keep an eye on portion size and make a plate of food when hungry instead of grazing throughout the day.

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Contributor
Rachel Berman, RD, CDN
Tags
snacks / treats
parties

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Sun-Dried Tomato-Basil Hummus

Sun-Dried Tomato-Basil Hummus
Prep Time
10 minutes
Number of Servings
About 2 cups (serves 8)
Ingredients
  • 1 (15 oz) can chickpeas, rinsed and drained
  • 2 garlic cloves, chopped
  • [q:1/4] cup tahini (sesame seed paste)
  • [q:1/3] cup lemon juice
  • 4 Tbsp extra-virgin olive oil, divided
  • 2 Tbsp water
  • [q:1/4] cup chopped fresh basil
  • [q:1/4] cup chopped sun-dried tomatoes (soak in boiling water for 10 minutes and then drain)
  • Salt and freshly ground black pepper to taste
Directions
  1. In a food processor or high-speed blender, add chickpeas, garlic, tahini, lemon juice, 2 tablespoons of the oil, and the water. Blend until creamy.
  2. Transfer mixture to a bowl. Stir in basil and chopped and drained tomatoes.
  3. Season with salt and pepper. Transfer hummus to a serving bowl.
  4. Drizzle with remaining 2 tablespoons of the oil. Serve with gluten-free crackers, baked tortilla chips, and sliced raw vegetables.
Nutrition Info
180 Calories, 4 g Protein, 15 g Carbohydrates, 3 g Fiber, 12 g Total fat (2 g sat, 7 g mono, 3 g poly), 196 mg Sodium, [nutrition:1] Vitamin B6, Vitamin C, Folate, Manganese, Phosphorus

Healthy Halloween Treats

Healthy Halloween Treats
Fun doesn't have to be unhealthy!
Melissa Jellie
deviled eggs with black olive spiders

If you’re preparing for trick-or-treaters, a family event, or a friendly gathering, you might be wondering how you’ll maintain healthy nutrition with all the sugar filled sweets that dominate the holiday.

Luckily, there are plenty of healthy alternatives that give you the rush of eating yummy Halloween candy without giving you an unhealthy sugar-high.

Halloween Treat Alternatives

Whether you prefer to buy or cook your treats, these are just a few of our favorite spooktacularly healthy candy alternatives.

Heathy Treats You Can Buy

  • Endangered Species

    Ten percent of the profits from this organization’s delicious chocolate products go towards improving habitats of endangered species. A variety of their dark and milk chocolate products could also make for great winter holiday gifts.

  • Annie’s Homegrown

    Annie’s Homegrown offers a variety of certified organic and Non-GMO fruit snacks. For chocolate fanatics, the company also offers Chocolate Bunny Grahams.

  • YumEarth Organics Gummies

    YumEarth’s gummy products are vegan and also do not contain gelatin. The company also offers fruit snacks and gluten-free licorice!

  • Glee Gum

    Glee Gum not only offers a variety of natural gum and lollipops, they also offers special kits to help families make their own candy.

  • UnReal Candy

    This company states that they’re on a mission to “unjunk the world.” Most of its products are natural, organic, and made with fair-trade ingredients.

  • KIND Snacks

    KIND offers many treats and granola bars, with the promise that they contain ingredients that you can see and pronounce.

  • Pamela’s SimpleBites Cookies

    Gluten-free flavors include Chocolate Chip, Ginger Snapz, Snickerdoodles, and Extreme Chocolate.

DIY Halloween Treats

  • Jack-o’-Lantern Veggies and Dip

    peppers cut to look like jack-o'-lanterns

    1. Slice off the tops of raw bell peppers.
    2. Carve eyes, noses, and mouths into peppers to create faces.
    3. Stuff with sliced vegetables and your favorite dip.

  • Mummy Pizzas

    mini-pizzas made to look like mummies

    1. Spread pizza sauce over split whole-grain, toasted English muffins.
    2. Lay strips of string cheese over to make a mummy face.
    3. Decorate with sliced black olive eyes. Bake until cheese melts.

  • Scary Deviled Eggs

    deviled eggs that look like spiders

    1. Make your favorite recipe for deviled eggs.
    2. Place a black olive half in the yolk area to create the body.
    3. Add thin slices of black olives to create spider legs.

  • Orange Pumpkins

    oranges made to look like pumpkins

    1. Peel skin from oranges, but keep the oranges intact and whole.
    2. Place a small piece of zucchini in the top of each orange to create stems.
    3. Arrange festively on a platter.

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Contributor
Pamela Bump
The Taste for Life Test Kitchen
Tags
halloween
snacks / treats
appetizers
parties
kids / children
candy / sweets

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Yogurt Parfait with Maple Drizzle

Yogurt Parfait with Maple Drizzle
Ingredients
  • 2 Tbsp chopped walnuts
  • 2 tsp butter
  • 1 large piece of fresh fruit (anything in season!) cubed
  • 1 tsp brown sugar
  • [q:1/2] tsp cinnamon
  • [q:1/2] tsp vanilla
  • 2 Tbsp pure maple syrup
  • 2 Tbsp granola
  • [q:1 1/2] cups yogurt (vanilla or plain works best)
Directions
  1. In a small skillet on medium heat, add walnuts and toast until golden (about 2 minutes)
  2. Melt butter in same skillet and add fresh fruit. Apples, pears, peaches, pineapple work great here! Gently cook the fruit until it is soft. Remove from pan and let cool.
  3. Warm maple syrup and vanilla over low heat. Cook until the syrup thickens. (just a minute or two)
  4. Serve fruit mixture on top of yogurt, sprinkle toasted walnuts and drizzle the maple syrup mixture over the top.
Nutrition Info
With apple and plain yogurt: 681 Calories, 18 g Protein, 83 g Carbohydrates, 67 g Total sugars (27 g Added sugars), 7 g Fiber, 33 g Total fat (14 g sat), 182 mg Sodium, [nutrition:5] Vitamin B2 (riboflavin), Vitamin B12, Calcium, Phosphorus, [nutrition:3] Zinc, [nutrition:2] Vitamin B1 (thiamine), Vitamin B6, Magnesium, Potassium, [nutrition:1] Vitamin A, Vitamin C, Vitamin E, Folate

Almond Popcorn Balls

Almond Popcorn Balls
Number of Servings
12 popcorn balls
Ingredients
Directions
  1. Pop corn according to package directions and place in a large mixing bowl. Add the almonds.
  2. Place the syrups in a saucepan and bring to a boil.
  3. Reduce the flame to medium-low and simmer, stirring constantly for about 5 to 7 minutes.
  4. Pour the hot syrup over the popcorn and almonds. Mix thoroughly until all the popcorn and almonds are covered with syrup.
  5. Preheat the oven to 350°. Place the popcorn on a baking sheet and bake for 5 minutes. With a spatula, loosen the popcorn from the baking sheet to prevent sticking.
  6. Place 1 cup cold water in a bowl. Lightly moisten your hands with water. Working quickly, take a handful of popcorn and form it into a fist size ball, packing like you would a snowball.
  7. Repeat, lightly moistening your hands as needed, until all the popcorn is formed into balls.
  8. Refrigerate to harden the syrup for 30 minutes before serving.
Nutrition Info
1 ball: 165 Calories, 3 g Protein, 0 mg Cholesterol, 21 g Carbohydrates, 18 g Total sugars (18 g Added sugars), 1 g Fiber, 8 g Total fat (1 g sat), 118 mg Sodium, [nutrition:1] Vitamin B2 (riboflavin)

Matcha Cookie Bites

Matcha Cookie Bites
Prep Time
20 minutes, plus 20 minutes cook time
Number of Servings
72
Ingredients

Cookies

Filling

Directions
  1. Preheat oven to 350°. Mix all dry ingredients together. Mix all wet ingredients together. Combine dry and wet ingredients, and mix thoroughly.
  2. Lightly oil two large baking sheets. Scoop out about [q:1 1/2] to 2 teaspoons cookie dough for each cookie, roll into 1-inch balls, and place in rows on the cookie sheet about 2-inches apart. You should have approximately 7 rows of cookies with 10 or so cookies in each row. Press the center of each ball of cookie dough down with your thump to form an indentation.
  3. Fill approximately 10 cookies in each row with one of the following fillings: 2 dried cherries, 1 almond, 2 pistachios pressing them down slightly. Fill one more row of cookies with [q:1/4] teaspoon grated chocolate and [q:1/4] teaspoon coconut in each indentation, and one row with [q:1/2] teaspoon shredded coconut. Do not fill the last remaining row cookies with grape butter until after baking. You should now have 7 rows of cookies with approximately 10 cookies each, with one row unfilled.
  4. Bake 18 to 20 minutes. Remove immediately and allow to cool. Fill the remaining unfilled cookies with about [q:1/4] to [q:1/2] teaspoon grape butter.
  5. Arrange all cookies on a serving platter.
Nutrition Info
52 calories, 2g fat (40% calories from fat), 1g protein, 7g carbohydrate, 1g fiber, 0mg cholesterol, 38mg sodium
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