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Staff Writer

Keep your New Year’s resolutions with these healthy snack recipes

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Blueberry snack muffins. (PHOTO BY CHRIS HUNT)

Blueberry snack muffins. (PHOTO BY CHRIS HUNT)

Sometimes, the hardest time to stay on track with healthy eating is in between meals. Make snack time healthy with these recipes pulled from our archives, and check out healthy breakfast recipes, lunch recipes and dinner recipes hereand read about how to stay on track with your resolutions here.

 

Roasted Carrot Hummus

Makes 2 cups

3 large carrots, peeled and cut into 1-inch pieces

1 garlic clove

2 teaspoons olive oil

1/2 teaspoon kosher salt

One 15-ounce can chickpeas (garbanzo beans), drained and rinsed

2 tablespoons lemon juice

2 tablespoons peanut butter (or almond butter, sunflower butter or tahini)

Optional accompaniments: cauliflower, broccoli, cucumbers, pretzel sticks or rice cakes

  1. Preheat the oven to 400 degreeF.
  2. Place the carrots and whole garlic clove on a baking sheet. Drizzle with the olive oil, sprinkle with the salt and toss to coat.
  3. Roast for 45 minutes, or until the carrots are fork tender and starting to caramelize.
  4. Place all the ingredients in a food processor and puree until smooth.

Note: You can thin this hummus by adding olive oil or hot water, 1 tablespoon at a time, until desired consistency is reached.

Per 2-tablespoon serving: 58 calories (percent of calories from fat, 30), 2 grams protein, 8 grams carbohydrates, 2 grams fiber, 2 grams fat (no saturated fat), no cholesterol, 152 milligrams sodium.

Recipe from “Weelicious Lunches: Think Outside the Lunch Box with More Than 160 Happier Meals” by Catherine McCord; William Morrow Hardcover; $29.99

 

Healthy Snack Mix

Total time: 1 hour, 15 minutes

Makes: 3 cups

15-ounce can chickpeas, drained and rinsed

2 tablespoons olive oil, divided

2 teaspoons spice blend, such as curry powder, garam masala, chili powder, divided (optional)

Kosher salt and ground black pepper

1 3/4 cups raw pumpkin seeds, cleaned and drained, but not patted dry

3/4 cup dried cranberries, dried cherries, raisins or a mix

3/4 cup unsalted raw or roasted pistachios, peanuts, almonds or cashews

Heat the oven to 400 degrees.

Dry the chickpeas thoroughly by spreading them on a large plate and patting them dry with kitchen towels. Transfer to a bowl, then toss with 1 tablespoon of the oil, 1 teaspoon of the spice blend, if using, and salt and pepper to taste. Once the chickpeas are evenly coated, transfer them to a baking sheet and spread them in a single layer. Bake on oven’s middle rack until golden and crispy, 25 to 35 minutes, shaking the tray to toss after the first 15 minutes. Remove the baking sheet from the oven and transfer the chickpeas to a serving bowl. Reduce the oven to 300 degrees.

Arrange the pumpkin seeds in a single layer on the sheet pan. Bake on the oven’s middle rack for 10 minutes.

After the pumpkin seeds have baked, in a large skillet over medium, heat the remaining tablespoon of oil. Reduce the heat to medium-low, add the pumpkin seeds and cook, stirring, for 7 to 10 minutes. Add the remaining teaspoon of spice blend, if using, and salt and pepper to taste. Continue to cook, stirring, until the pumpkin seeds are golden and crispy, another 3 to 5 minutes.

Transfer the seeds to the serving bowl. Add the cranberries and pistachios and toss well.

Per 1/4 cup serving: 305 calories; 180 calories from fat (59 percent of total calories); 20 grams fat (3 grams saturated; 0 grams trans fats); 0 milligrams cholesterol; 21 grams carbohydrate; 4 gram fiber; 7 grams sugar; 14 grams protein; 335 milligrams sodium.

 

Blueberry Snack Muffins

Makes 12 large muffins

Hands on: 10 minutes

Total time: 30 minutes

Topping:

1 tablespoon granulated sugar

1 tablespoon wheat germ

1/4 teaspoon cinnamon

Batter:

1 cup all-purpose flour

1 cup whole-wheat flour

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

2 large eggs, beaten

1 (6- to 8-ounce) container low-fat blueberry yogurt

1/2 cup granulated sugar

1/4 cup canola oil

1 teaspoon vanilla

1 (14-ounce can) wild blueberries, packed in water, drained, or 1 1/2 cups fresh blueberries

Preheat oven to 350 degrees. Lightly oil or coat 12 muffin cups with nonstick cooking spray and set aside. Prepare the topping by combining sugar, wheat germ and cinnamon in a small bowl. Set aside.

To make the batter, whisk together the all-purpose flour, whole-wheat flour, baking powder, baking soda and salt in a large bowl. In a separate bowl, combine the eggs, yogurt, sugar, canola oil and vanilla and stir until well-blended. Pour the liquid ingredients over the dry ingredients and stir until just moistened. Gently stir in the blueberries. Spoon the batter into the prepared muffin cups. Sprinkle evenly with the topping. Bake about 20 minutes or until the muffins are golden and a toothpick inserted in the center comes out clean. Transfer the pan to a wire rack and cool for 5 minutes. Remove the muffins and cool an additional 5 minutes before serving.

— Adapted from http://www.mealmakeovermoms.com

Per muffin: 188 calories (percent of calories from fat, 28), 4 grams protein, 30 grams carbohydrates, 2 grams fiber, 6 grams fat (1 gram saturated), 37 milligrams cholesterol, 157 milligrams sodium.

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