| Edamame. Just boil, salt, and eat. |
| Fruit Smoothie. Use four ounces of low-fat milk, four ounces of calcium-fortified juice and frozen fruit. |
| Dessert Smoothie. Add a banana and two tablespoons of peanut butter to four ounces of low-fat milk and ice. |
| A hard-boiled egg with veggie sticks. |
| A handful of fruits and nuts |
| An apple and a slice of low-fat cheese. |
| A whole wheat bagel topped with low-fat cheese. |
| Sliced Turkey on a whole wheat roll. |
| Tuna salad on whole-wheat crackers. |
| Low-fat yogurt and a banana topped with granola. |
| Medium apple, sliced and topped with 1 tablespoon peanut butter (176 cal., 4g protein, 24g carb, 9g fat) |
| Half sesame-seed bagel with 1 tablespoon almond butter (199 cal., 6g protein, 22g. carb, 10g fat) |
| Slice of raisin bread and 1 ounce reduced fat cheese (120 cal., 9g protein, 14g carb, 3g fat) |
| 1 cup of low-fat cottage cheese mixed with 2 diced pineapple rings (212 cal, 28g protein, 19g carb., 2g fat) |
| Eight animal crackers with 1 tablespoon peanut butter (184 calories, 5 g protein, 18 g carb, 11 g fat) |
| Orville Redenbacher's single serve mini bags of popcorn Smart Pop reduced-fat butter flavor, 6 cups of popcorn, 90 calories, 2 g fat) |
Spinach Hummus
1 can (10 oz.) chickpeas, drained
2 tablespoons turmeric powder
1 tablespoon curry paste
1/2 cup baby spinach leaves
4-5 garlic cloves, crushed
2 sprigs each rosemary and thyme
1/4 cup olive oil
2 tablespoons tahini
1/4 cup each lime, lemon and orange juice
In a skillet over medium heat, cook first 3 ingredients until golden brown;
set aside. In same skillet, sauté next 4 ingredients in hot oil. Drain
excess oil. In a food processor, puree chickpeas and tahini, gradually
adding spinach mixture and juices until smooth. Season with salt and pepper to taste. Makes 6 servings
Nutritional information:
99 calories, 3 g protein, 12g carbohydrate, 5g fat, 3g fiber
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