Roasted Peanut–Chile Salsa with Chips
Smashed Sardines on Crackers
Edamame Hummus with Pita Chips
Roasted Beet Dip
Warm White Bean and Sage Dip
Grilled Zucchini Pizza Bites
Almond-Chocolate Panini
Smoky Bacon Popcorn
Chocolate-Dipped Popcorn
Lemon-Chia Mini Muffins
Go-To Trail Mix
Chocolate Peanut Butter Dip with Apples
Cranberry-Oatmeal-Flax Cookies
D’Arabian Family Protein Bars
Snacking is an important part of my day. Seriously, without smart snacking between breakfast and lunch, and lunch and dinner, I show up to meals way too hungry for my own good! Snacking prevents overeating and is a great way to work in an extra serving or two of high-fiber, high-protein, and vitamin-rich goodness into your routine.
Proactive and purposeful snacking is the key to staving off mindless eating—you know, that handful of pretzels or “just one cookie” from the cookie jar. Instead, have some healthy ready-to-eat dips in the fridge. I include a few options in this chapter that offer lots of nutrition and satisfaction; most are very simple and fast to put together. An assortment of grab-and-go snacks is important, too. From trail mix to mini muffins and protein bars, these are the foods that keep you happily going at a high energy level and a healthy pace throughout the day.
ROASTED PEANUT–CHILE SALSA WITH CHIPS
SERVES 6 PREPARATION TIME 30 MINUTES COOKING TIME 25 MINUTES
Whipping up a batch of salsa and packing it into a jar takes just minutes and is really worth the effort. I love having a few homemade salsas in the fridge because they make a great healthy snack or turn a plain quick-grilled fish fillet or chicken cutlet into something extra special. This is one of our house favorites—it’s crunchy and hearty from the roasted peanuts and mildly spiced from the charred green chiles. Homemade tortilla chips add a special factor to this duo. If you’re serving the salsa with store-bought chips, choose ones that are baked instead of fried.
FOR THE CHIPS
Olive oil mister or nonstick pan spray
4 6-inch corn tortillas, cut into quarters
¾ teaspoon kosher salt (optional)
FOR THE SALSA
2 Anaheim chiles (or small poblano chiles)
¼ cup unsalted peanuts
1 whole unpeeled garlic clove
¼ cup fresh cilantro leaves
1 teaspoon white vinegar
¼ teaspoon kosher salt
Pinch of ground black pepper
1To make the chips: Adjust 2 oven racks to the middle and top positions and heat the oven to 450°F. Line a baking sheet with aluminum foil and lightly mist it with olive oil or nonstick pan spray. Spread the tortilla triangles in an even layer (mist with more olive oil or pan spray and sprinkle with salt, if desired) and bake them on the center rack for 4 minutes. Use a spatula to turn the chips over and continue to bake until they are golden and crisp, 4 to 6 minutes longer. Remove the chips from the oven and set aside.
2To make the salsa: Adjust the oven temperature to broil. Place the chiles on a rimmed baking sheet and broil on the top rack of the oven until all sides of the chiles are charred, using tongs to turn the chiles often, 7 to 8 minutes total (watch the chiles closely, as broiler intensities vary). Transfer the chiles to a medium bowl, cover the bowl with plastic wrap, and set aside until the chiles are cool enough to handle, about 15 minutes. Peel and seed the chiles (don’t rinse them) and place them in a blender jar.
3Heat a medium skillet over high heat for 1 minute. Add the peanuts and garlic, reduce the heat to medium, and cook, shaking the pan often, until the peanuts and garlic are fragrant, about 3 minutes.
4Add the peanuts to the chiles in the blender (keep the garlic in the skillet). Return the skillet to the heat and continue to cook the garlic until it is soft, using tongs to turn it often, about 3 minutes. Turn off the heat and set aside to cool. Peel the garlic and add it to the blender along with the cilantro, ¾ cup water, and the vinegar, salt, and pepper. Blend until the mixture is completely smooth; taste, and add more salt and pepper if needed.
5Serve the salsa warm or at room temperature with the chips. (The salsa can be refrigerated in a glass jar or an airtight container for up to 2 weeks.)
PER SERVING: Calories 76 / Protein 2g / Dietary Fiber 2g / Sugars 0g / Total Fat 4g
Smashed Sardines on Crackers
SMASHED SARDINES ON CRACKERS
SERVES 4 PREPARATION TIME 10 MINUTES COOKING TIME NONE
My sister and I grew up snacking on tinned sardines smashed on crackers. Sardines are one of my secret weapons for heart- and brain-healthy omega-3s. They’re incredibly inexpensive, and are one of the most environmentally sustainable seafood choices around. If the sardine flavor is too strong for you, make this with half canned tuna (dolphin-safe) and half tinned sardines.
1 3.75-ounce tin sardines in oil, well drained
1 teaspoon light mayonnaise
½ scallion (white and light green parts only), finely chopped
1 teaspoon finely chopped fresh thyme leaves
½ teaspoon finely grated lemon zest
1 to 2 teaspoons fresh lemon juice
½ teaspoon sweet paprika
¼ teaspoon ground black pepper
Pinch of kosher salt
12 whole-grain crackers
1Drain the sardines and turn them out onto a paper towel–lined plate. Blot the sardines with a second paper towel, then transfer to a medium bowl. Add the mayonnaise and use a fork to lightly mash it into the sardines.
2Add the scallion, thyme, lemon zest, 1 teaspoon of the lemon juice, the paprika, and pepper and stir to combine. Taste and add more lemon juice or a pinch of salt, if needed.
3Divide the mixture among the crackers and serve immediately.
PER SERVING: Calories 161 / Protein 7g / Dietary Fiber 0g / Sugars 1g / Total Fat 9g
EDAMAME HUMMUS WITH PITA CHIPS
SERVES 8 PREPARATION TIME 20 MINUTES COOKING TIME 10 MINUTES
Hummus is incredibly versatile. It can serve as an appetizer dip, a condiment, or even a (relatively temperature-flexible) protein boost in another veggie-filled dish (such as the wrap). The edamame bean (soybean) adds a tiny sweet touch—that and its pretty green color make edamame one of my favorite stand-ins for traditional garbanzo beans. If you can’t find black sesame seeds for the chips, use white sesame seeds instead.
FOR THE PITA CHIPS
Olive oil mister or nonstick pan spray
3 whole wheat pitas, each cut into 8 triangles
1 tablespoon black or white sesame seeds
½ teaspoon kosher salt
FOR THE HUMMUS
2 cups frozen and thawed shelled edamame beans
2 tablespoons fresh lemon juice
1 garlic clove, roughly chopped
¼ teaspoon toasted sesame oil
2 tablespoons canola or olive oil
½ teaspoon kosher salt
¼ teaspoon ground black pepper
1To make the pita chips: Preheat the oven to 350°F. and line a baking sheet with aluminum foil. Mist the foil with olive oil or nonstick pan spray, place the pita triangles on the foil, and lightly mist with olive oil or nonstick pan spray. Sprinkle with the sesame seeds and salt. Bake the pita until golden and crisp, about 10 minutes. Remove from the oven and set aside.
2To make the hummus: Add the edamame, lemon juice, garlic, and sesame oil to the bowl of a food processor and pulse until chunky, about five 1-second pulses.
3Add the canola oil, salt, and pepper to the edamame mixture and process until smooth. Serve immediately with the pita chips or refrigerate in an airtight container for up to 3 days.
PER SERVING: Calories 153 / Protein 7g / Dietary Fiber 4g / Sugars 1g / Total Fat 6g
ROASTED BEET DIP
SERVES 8 TO 10 PREPARATION TIME 10 MINUTES COOKING TIME 1 HOUR
I like keeping an assortment of dips, salsas, and spreads in the fridge. They make an impromptu snack of carrot sticks or a piece of rye crispbread all the more interesting, and they can serve double duty as a spread in wraps and sandwiches, stirred into a salad dressing, or even liquefied with chicken broth or water and used as a sauce. Beets and garlic become extra mellow and sweet when roasted, and after being puréed with lemon juice and yogurt, it transforms into a dip that is creamy, tangy, and kind of addictive.
3 medium red beets, greens removed (save for another use)
2 unpeeled garlic cloves
2 tablespoons fresh lemon juice
¼ cup plain reduced-fat Greek yogurt
½ teaspoon kosher salt
¼ teaspoon ground black pepper
Crackers, fresh bread, or vegetable sticks
1Preheat the oven to 400°F. Completely enclose each beet in a piece of foil, wrapping the edges to securely seal. Add the garlic to a separate piece of foil and wrap so the cloves are completely enclosed.
2Place the foil packets directly on an oven rack and roast until a paring knife easily slips into the center of the largest beet, about 1 hour. Remove from the oven, carefully open the corners of the foil, and set the beets and garlic aside to cool.
3Peel the beets and garlic. Roughly chop the beets and add them, along with the garlic, to the bowl of a food processor. Add the lemon juice, yogurt, salt, and pepper and process until smooth.
4Transfer the dip to a medium bowl and serve with the crackers, fresh bread, or vegetable sticks.
PER SERVING: Calories 18 / Protein 1g / Dietary Fiber 1g / Sugars 2g / Total Fat 1g
WARM WHITE BEAN AND SAGE DIP
SERVES 6 PREPARATION TIME 15 MINUTES COOKING TIME 10 MINUTES
A quick go-to pantry dip is essential—not just for entertaining but also for life. This warm bean dip comes together in minutes.
2 tablespoons plus 2 teaspoons olive oil
1 garlic clove, very finely chopped or pressed through a garlic press
Pinch of red pepper flakes
7 fresh sage leaves
1½ cups cooked cannellini beans (homemade; or canned, rinsed)
½ teaspoon kosher salt
¼ teaspoon ground black pepper
3 tablespoons low-sodium chicken broth, vegetable broth, or water
Sliced baguette, crackers, or vegetable sticks
1Heat 2 teaspoons of the olive oil in a medium nonstick skillet over medium heat for 1 minute. Add the garlic and cook until fragrant, 1 to 2 minutes. Stir in the red pepper flakes and sage, cooking until the sage is crisp but not browned, 2 to 3 minutes. Use tongs to transfer 2 sage leaves to a small paper towel–lined plate.
2To the skillet add the beans, salt, and pepper and cook until the beans soften, about 3 minutes. Turn off the heat and cool for 5 minutes.
3Transfer the bean mixture to a food processor. Add the broth and remaining 2 tablespoons olive oil and process until the beans are creamy, about 30 seconds. Scrape the bean dip into a medium bowl.
4Sprinkle with the reserved sage leaves and serve with a sliced baguette, crackers, or vegetable sticks.
PER SERVING: Calories 120 / Protein 4g / Dietary Fiber 3g / Sugars 2g / Total Fat 6g
KITCHEN STRATEGY
Microwave-Roasted Garlic
Use roasted garlic to add a mellow, toasty quality to any dish that calls for fresh garlic. Combine 12 garlic cloves with 1 tablespoon olive oil and 1 teaspoon water in a microwave-safe dish. Cover the dish with a steamer vent (or plastic wrap—puncture a few times with a fork to let steam escape) and microwave until the garlic is soft, about 1 minute. Set aside to cool, then remove the lid and pop out the garlic from the peels. Submerge in olive oil and refrigerate in a sealed container.
RETHINKING THE CRUDITÉ PLATTER
One of my favorite restaurants is Andrew Weil’s True Food Kitchen (with locations throughout the country and a companion cookbook, too!). They serve a crudité platter that sheds new light on this party standby. Gone are uninspired displays of baby carrots and celery sticks, and in their place comes an assortment of bright-colored vegetables, including thick bell pepper strips, tops-on radishes, spears of summer squash, and real carrots in miniature with little bits of their leafy greens still attached. The platter is as beautiful as it is delicious (and healthy).
When I’m serving crudités, in addition to buying the most beautiful and appetizing vegetables I can find (we do eat with our eyes, after all), I pay extra attention to creating a texturally interesting platter. Rather than serving everything raw, it’s nice to steam or quick-blanch certain vegetables to give them an extra-tender bite. Cauliflower, broccoli, and green beans are great examples of vegetables that can be less intimidating when cooked than when raw.
To add to the “mix-it-up” factor, I serve crudités with bold-flavored and vibrant-hued dips, like the Roasted Beet, Warm White Bean and Sage, and Edamame Hummus. Add some rye crisps or toasted whole-grain crackers and you have a thoughtful snack that is as welcome for drop-in company as it is for the post-soccer team chow down.
Grilled Zucchini Pizza Bites
GRILLED ZUCCHINI PIZZA BITES
SERVES 8 PREPARATION TIME 10 MINUTES COOKING TIME 10 MINUTES
I don’t know anyone who can say no to a mini pizza. Here, instead of pizza dough, thinly sliced zucchini rounds provide a healthy base for the marinara sauce and mozzarella. I top each with a small round of pepperoni, which is easily omitted for a lighter, vegetarian snack. These disappear fast, so double the recipe if your crew is extra hungry!
2 medium zucchini
2 teaspoons olive oil
¼ cup homemade or store-bought marinara sauce
24 pieces of thinly sliced low-fat pepperoni (optional)
4 ounces fresh mozzarella cheese, cut into 24 pieces
½ teaspoon kosher salt
1Line a rimmed baking sheet with aluminum foil, adjust an oven rack to the upper-middle position, and preheat the broiler to high.
2Trim the ends from the zucchini and slice each zucchini crosswise into ½- to ¾-inch rounds (you should get about 24 rounds). Heat the olive oil in a large nonstick skillet set over medium-high heat. Add the zucchini and cook until browned on one side (in batches, if needed), 4 to 5 minutes.
3Transfer the zucchini to the baking sheet, browned side up. Top each zucchini round with ½ teaspoon of the marinara sauce, a pepperoni slice (if using), and a piece of mozzarella. Broil the zucchini until the cheese is melted, 2 to 3 minutes (watch the pizza bites closely, as broiler intensities vary).
4Remove the zucchini from the oven and transfer to a platter. Sprinkle with the salt and serve warm.
PER SERVING: Calories 74 / Protein 9g / Dietary Fiber 3g / Sugars 1g / Total Fat 5g
Almond-Chocolate Panini
ALMOND-CHOCOLATE PANINI
MAKES 2 PANINI SERVES 4 PREPARATION TIME 5 MINUTES
COOKING TIME 10 MINUTES
Loaded with protein and healthy fats, almond butter is a nice, subtle switch from peanut butter, especially in this decadent warm-chocolate panini. Read the ingredient label before buying your next jar of almond butter to make sure that minimal heat processing was used to make the almond butter (more heat equals more loss of nutrients) and that few to no preservatives, artificial flavors, or sweeteners were added.
¼ cup almond butter
4 slices whole wheat or multigrain sandwich bread (or gluten-free bread)
2 tablespoons semisweet chocolate chips
Nonstick pan spray
1 tablespoon unsweetened cocoa powder (optional)
1Divide the almond butter between 2 of the bread slices. Sprinkle 1 tablespoon of the chocolate chips over the top of each and cover with the remaining 2 bread slices.
2Lightly coat a large nonstick skillet or grill pan (or panini press, if using) with nonstick pan spray and heat over medium heat. Add the sandwiches and cook, pressing down gently on them with the back of a metal spatula to flatten slightly, until one side is golden brown and crisp, 3 to 5 minutes.
3Carefully flip the panini and continue to cook until golden brown on the second side, 3 to 4 minutes more. Place the cocoa in a fine-mesh sieve (if using) and dust lightly over the panini. Slice each sandwich into quarters and serve two triangles per person.
PER SERVING (2 triangles): Calories 198 / Protein 5g / Dietary Fiber 4g / Sugars 6g / Total Fat 13g
KITCHEN STRATEGY
Nut-Free Butters
Sunflower butter made from sunflower seeds offers the rich and creamy qualities of a nut butter but is friendly for those who don’t tolerate nuts. Tahini, a paste made from sesame seeds, is a good alternative, too, but it isn’t quite as thick as a nut butter, so it might not be the best swap for baking.
Popcorn Two Ways
POPCORN TWO WAYS
SERVES 8 PREPARATION TIME 5 MINUTES COOKING TIME 10 MINUTES EACH
Low in fat, high in fiber, and with only 31 calories per popped cup, popcorn is a satisfying go-to snack. With a few decadent touches, it becomes something really special. For instance, pop the corn in bacon fat and sprinkle it with the cooked bacon (a couple slices is enough for lots of servings), and the popcorn becomes a salty, savory treat. For sweet cravings, I make what my kids call “chocolate-dipped popcorn,” where I toss the popcorn with melted chocolate and confectioners’ sugar and a bit of almond butter and coconut oil.
Smoky Bacon Popcorn
2 slices center-cut bacon
½ teaspoon smoked paprika
½ teaspoon salt
⅓ cup popcorn kernels
1Heat a large heavy-bottomed pot or Dutch oven over medium heat. Add the bacon and cook until crisp, turning the strips midway through cooking, 5 to 7 minutes total. Remove the bacon from the pot, drain on paper towels, and set aside to cool. Turn off the heat and keep the bacon fat in the pot.
2To a small food processor insert (or using a mini food processor; or a medium bowl, if you don’t have a food processor) add the paprika and salt. Working quickly, crumble the cooled bacon into the food processor and pulse with the paprika and salt until the mixture is finely ground and looks like coarse cornmeal. (If you’re using a bowl, then place the bacon in a zippered plastic bag and use the bottom of a heavy skillet or a rolling pin to crush the bacon, then add it to the paprika-salt.)
3Add the popcorn kernels to the bacon fat in the pot and set over high heat. Shake the pot to coat all the kernels with the fat. Once the first kernel pops, cover the pot but leave the lid slightly askew to allow steam to escape (arrange the lid so it sits with the steam venting away from you). Use oven mitts to protect your hands and shake the pot constantly, being careful not to knock off the cover, until the popping slows to 1 to 2 seconds between pops. Immediately turn off the heat and uncover the pot.
4Transfer the hot popcorn to a brown paper bag and add the bacon salt. Close the bag and vigorously shake to combine. Serve warm.
PER SERVING: Calories 62 / Protein 2g / Dietary Fiber 1g / Sugars 0g / Total Fat 4g
Chocolate-Dipped Popcorn
1 tablespoon coconut oil
¼ cup almond butter
¼ cup semisweet chocolate chips
½ teaspoon table salt
1 teaspoon vanilla extract
¾ cup confectioners’ sugar
¼ cup unsweetened cocoa powder
8 cups popped popcorn
1Fill a medium saucepan with 1 inch of water and bring it to a simmer over medium-high heat. Reduce the heat to low and place a heat-safe bowl on top of the saucepan (the bottom of the bowl shouldn’t touch the water).
2To the bowl add the coconut oil, almond butter, chocolate chips, and salt and stir until smooth. Remove the bowl from the heat and stir in the vanilla.
3In a separate small bowl, whisk together the confectioners’ sugar and cocoa until well combined.
4Place the popcorn in a large bowl and drizzle with the chocolate mixture. Stir to coat the popcorn (not all the popcorn will be completely coated). Transfer the cocoa-sugar mixture to a fine-mesh sieve and sift half of it over the popcorn. Stir, then sift the remaining cocoa-sugar over the popcorn. Stir again and then serve. (If the chocolate mixture isn’t setting up on the popcorn, place the popcorn in the refrigerator for a few minutes to firm up before serving.)
PER SERVING: Calories 172 / Protein 3g / Dietary Fiber 3g / Sugars 14g / Total Fat 9g
LEMON-CHIA MINI MUFFINS
MAKES ABOUT 48 MINI MUFFINS (or 12 standard muffins)
PREPARATION TIME 10 MINUTES COOKING TIME 15 minutes
If you compared two standard recipes, one for muffins and the other for cupcakes, I bet you wouldn’t notice a giant difference in ingredients! Would you eat a cupcake for breakfast? I sure wouldn’t—but these muffins are a different story. White whole wheat flour boosts the fiber content, and chia seeds lend protein, fiber, and omega-3s. Mini muffins are great snacks that can be frozen and kept on hand for on-the-go snacking, or you can bake them into regular-size muffins for company or a breakfast treat (for regular-size muffins, double the nutritional information below).
Nonstick pan spray
2 cups white whole wheat flour
2 teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon kosher salt
½ cup sugar
2 large eggs
¾ cup skim milk
¼ cup coconut oil (if solid, microwaved until melted)
Zest and juice of 2 lemons
¼ teaspoon vanilla extract
3 tablespoons chia seeds
1Preheat the oven to 350°F. Use nonstick pan spray to lightly coat the cups of a miniature muffin tin (or standard muffin tin) and set aside.
2Whisk together the flour, baking powder, baking soda, and salt in a large bowl.
3In a medium bowl, whisk together the sugar, eggs, milk, coconut oil, lemon zest and juice, and vanilla. Add the sugar-egg mixture to the flour mixture and use a wooden spoon to stir to combine. Gently fold in the chia seeds.
4Add about 1 tablespoon of batter to each miniature muffin cup. Bake until the muffins are golden and spring back to light pressure, and a toothpick inserted in the center of a muffin comes out clean, 10 to 12 minutes (15 to 18 minutes for standard muffins).
5Remove the muffins from the tin and set them on a wire rack to cool. Repeat with the remaining muffin batter.
PER SERVING (2 mini muffins): Calories 90 / Protein 2g / Dietary Fiber 2g / Sugars 4g / Total Fat 4g
GO-TO TRAIL MIX
MAKES 3½ CUPS (about 8 servings) PREPARATION TIME 3 MINUTES
COOKING TIME NONE
There is great power in a tasty trail mix: in one bag, you can pack a sweet-salty treat that is high in protein and fiber and that satisfies a sweet craving. For a healthy and fun snack, I focus on combining low-sugar, high-fiber carbs with some protein and fats for staying power, plus a bit of treat to keep the kids excited (and because life is too short not to have a smidge of chocolate!). Pack these insanely easy and customizable snacks in single-serving containers and keep them in an easy-access spot for quick grab-and-go snacking.
1 cup plain popped popcorn
1 cup low-sugar oat or rice cereal
½ cup raw pecan halves
½ cup raw pumpkin seeds
½ cup mini chocolate chips
Mix the popcorn, cereal, pecans, pumpkin seeds, and chocolate chips in a large bowl. Divide among 8 resealable snack bags or containers and store for up to 2 weeks.
PER SERVING: Calories 156 / Protein 3g / Dietary Fiber 2g / Sugars 7g / Total Fat 12g
Trail mix has come a long way from the M&M, peanut, and raisin variety that I grew up on. Scant portions of cereal that are too small for a breakfast bowl are great mixed for a trail mix. Add pumpkin seeds, sunflower seeds, chocolate chips, and even pretzels or cheese crackers and nuts for protein (shelled pistachios, smoked almonds, and spiced pecans all add a more sophisticated twist) and you have an anytime treat guaranteed to please even the pickiest eaters since you can tailor it to their specific tastes. Homemade trail mix is not only way less expensive than store-bought but also offers lots of room for experimentation.
STEP 1: IN A LARGE MIXING BOWL, COMBINE
crunchy whole grains, high-protein fats, and some sweet treats.
Choose one or more of each to yield the noted amount.
2 CUPS CRUNCHY WHOLE GRAINS
(popcorn, cereal, pretzels, crackers, baked tortilla chips)
1 CUP HIGH-PROTEIN, HIGH-QUALITY FATS (RAW OR TOASTED)
Nuts (pecans, almonds, walnuts, pistachios, cashews, peanuts, hazelnuts)
Seeds (sunflower, pumpkin, hemp, flax, sesame)
½ CUP SWEET TREATS
Dried fruit (raisins, currants, apricots, cherries, pineapple, mango, apples, pears)
White or dark chocolate (chocolate chips, chocolate-covered fruit or nuts)
Yogurt-covered treats (such as pretzels or raisins)
STEP 2: DIVIDE THE TRAIL MIX
into small resealable plastic snack or sandwich bags and store in an accessible spot for up to a few weeks.
CHOCOLATE PEANUT BUTTER DIP WITH APPLES
SERVES 12 PREPARATION TIME 15 MINUTES COOKING TIME NONE
One of my biggest health vices is a persistent sweet tooth. So when I absolutely need to eat something sweet, my strategy is to include some protein and fiber with my snack to give it some staying power. This creamy dip (which really is more “fudgy” than “dippy”) does the trick and then some. It’s rich and filling, plus it keeps in the fridge for several weeks (pack it into a jar and tie with twine for a cute homemade gift!).
1 cup natural peanut butter, stirred if the oil has separated
¼ cup coconut oil (if solid, microwaved until melted)
2 tablespoons unsweetened cocoa powder
1 tablespoon honey
Apple slices (I like tart Granny Smith)
1Place the peanut butter in a medium bowl and use a fork to stir in the coconut oil, cocoa, and honey until well blended. Cover the bowl with plastic wrap and refrigerate for 10 minutes (or up to 3 weeks).
2Serve a generous scoop of the chilled dip with the sliced apples.
PER SERVING: Calories 180 / Protein 5g / Dietary Fiber 2g / Sugars 3g / Total Fat 15g
CRANBERRY-OATMEAL-FLAX COOKIES
MAKES 15 COOKIES PREPARATION TIME 20 MINUTES COOKING TIME 20 MINUTES
A happy blend of savory and sweet, these cookies offer a trifecta of almonds, oats, and flax to nourish and curb hunger in a friendly cookie guise. I use whole wheat pastry flour because it’s finer than regular whole wheat flour and offers more nutrition than all-purpose flour.
¼ cup sliced almonds
¾ cup old-fashioned rolled oats
½ cup whole wheat pastry flour
¼ cup milled flax seeds (flaxmeal)
¼ teaspoon baking soda
½ teaspoon kosher salt
½ cup (1 stick) unsalted butter, at room temperature
⅓ cup lightly packed light brown sugar
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
1 large egg
½ cup dried cranberries
Nonstick pan spray
1Preheat the oven to 350°F. Place the almonds on a rimmed baking sheet and toast in the oven until golden, 3 to 5 minutes. Remove the baking sheet from the oven and transfer the almonds to a large plate to cool.
2In a medium bowl, whisk together the oats, flour, flaxmeal, baking soda, and salt. Using a stand mixer or hand mixer, cream the butter, brown sugar, cinnamon, and vanilla until airy and light, about 3 minutes. Add the egg and beat until combined. Add the flour mixture to the butter mixture and mix on low speed until just combined. Turn off the mixer and use a wooden spoon to stir in the cranberries and the toasted almonds.
3Spray a rimmed baking sheet (the one you used for toasting the almonds is fine) with nonstick pan spray, or use parchment paper to line the baking sheet. Scoop rounded tablespoons of dough about 2 inches apart onto the baking sheet. Use your fingers to flatten each ball slightly.
4Bake the cookies until golden brown, 10 to 12 minutes. Cool on the baking sheet for 15 minutes, then transfer to a wire rack to finish cooling. Repeat with the remaining cookie dough. (The cookies can be stored in an airtight container for up to 5 days.)
PER SERVING (1 cookie): Calories 130 / Protein 2g / Dietary Fiber 2g / Sugars 6g / Total Fat 8g
D’arabian Family Protein Bars
D’ARABIAN FAMILY PROTEIN BARS
MAKES 10 BARS PREPARATION TIME 10 MINUTES COOKING TIME 30 MINUTES
Whether I am traveling or running around town with my four girls, I always feel best when I keep up my protein intake. My kids and husband love when I make homemade protein bars, and of course that is so much cheaper than buying them. Buy protein powder in the bulk aisle of your grocery store. If you are using unflavored protein powder, feel free to add in a bit of cocoa or vanilla extract for extra flavor.
Olive oil mister or nonstick pan spray
1½ cups old-fashioned rolled oats
2 tablespoons sunflower seeds
3 tablespoons unsweetened shredded coconut
2 tablespoons lightly packed light brown sugar
½ teaspoon ground cinnamon
½ teaspoon kosher salt
3 tablespoons coconut oil (if solid, microwaved until melted)
⅔ cup plain reduced-fat Greek yogurt
⅓ cup almond butter
2 tablespoons honey
½ cup vanilla- or chocolate-flavored whey protein powder
3 tablespoons roasted almonds, roughly chopped
¼ cup dried cranberries
1Preheat the oven to 350°F. Grease a 9 by 13-inch baking dish with olive oil or nonstick pan spray. Mix the oats, sunflower seeds, coconut, brown sugar, cinnamon, and salt in a large bowl.
2In another medium bowl, stir together the coconut oil, yogurt, almond butter, and honey. Add the yogurt mixture to the oat mixture and mix until the two are thoroughly combined. Stir in the protein powder, almonds, and cranberries. The mixture will be sticky.
3Spread the mixture into the prepared dish and bake for 15 minutes. Take the pan out of the oven and let the mixture cool slightly, then slice it crosswise into 10 bars. Carefully remove the bars from the baking dish and use a spatula to transfer them to a parchment paper–lined rimmed baking sheet.
4Bake until the bars start to turn golden, about 15 minutes longer. Remove the baking sheet from the oven, transfer the bars to a wire rack, and cool completely. (Wrap in aluminum foil or plastic wrap and refrigerate for up to 1 week.)
PER SERVING (1 bar): Calories 226 / Protein 9g / Dietary Fiber 2g / Sugars 9g / Total Fat 14g