This yum-o option is loaded with omega-3 fatty acids, "good fats" that have been shown to improve our bodies' sensitivity to insulin, which in turn can make our bodies better at using stored body fat for energy. Also, the combination of protein and carbohydrates promote fullness, she says, which means you'll consume fewer calories overall.
Ingredients: 1 cup pumpkin seeds
1 1/2 teaspoons canola oil
2 tablespoons pure maple syrup
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground allspice
1/2 teaspoon sea salt
1 1/4 cups dried cranberries
Prep:
1. Preheat the oven to 300 degrees F. Lightly spray a baking sheet with canola oil spray.
2. Toss the pumpkin seeds and canola oil in a small bowl. Spread the coated seeds evenly on the baking sheet. Roast for 20 minutes, or until almost dry.
3. Place the pumpkin seeds in a medium bowl and stir in the maple syrup until coated.
4. Combine the cinnamon, nutmeg, allspice, and salt in a small bowl. Add the spice mixture to the pumpkin seeds. Stir to combine.
5. Return the pumpkin seeds to the baking sheet and roast for 15 minutes, or until dry, stirring occasionally. Turn the pan several times to ensure even roasting, checking frequently -- seeds burn easily. Set aside until completely cool, about 30 minutes.
6. Combine the seeds and dried cranberries in a large bowl. Store in a tightly sealed container.
Each serving contains: 125 calories
13 g carbohydrates
7 g fat
4 g protein
123 mg sodium
1 g fiber
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Coconut Macaroons
Got a sweet tooth? The coconut in this snack is not only delicious, but it actually helps you burn fat. A study in the "International Journal of Obesity and Metabolic Disorders" found that consumption of coconut oil fats on a daily basis increased both fat burning and calorie expenditure in women.
Ingredients: 1/3 cup water
1 cup evaporated cane juice
2 tablespoons honey
1/4 teaspoon sea salt
3/4 tablespoon pure vanilla extract
1 large egg white
4 cups unsweetened coconut flakes
Prep:
1. Preheat the oven to 350 degrees F. Lightly coat a baking sheet with canola oil spray.
2. Combine the water, cane juice, honey, salt, and vanilla in a small saucepan. Bring to a boil over medium-high heat. Stir for about 30 seconds or until syrup forms. Remove from the heat.
3. Combine the egg white and coconut flakes in a large bowl and mix well. Add the syrup and stir to form a dough. Place 1-tablespoon mounds about 1 inch apart on the baking sheet.
4. Bake for 8 minutes. Rotate the baking pan in the oven and bake for another 4 to 5 minutes, or until brown and set. Transfer to a cooling rack until completely cooled. Store in a tightly sealed container.
Each serving contains: 60 calories
6 g carbohydrates
4 g fat
1 g protein
21 mg sodium
0 g fiber
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Napoleon of Heirloom Tomatoes and Mozzarella
"Tomatoes are low in calories and a good source of fiber -- known to lower bad cholesterol and increase heart health," says Brennecke. With the added protein from the mozzarella, this is a healthy, filling option.
Ingredients: 1 medium red tomato
1 medium yellow tomato
4 ounces fresh mozzarella
1 cup chopped fresh basil
1 tablespoon balsamic vinegar
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
Prep:
1. Slice each tomato into 4 equal slices.
2. Cut the mozzarella into 8 thin slices, each weighing 1/2 ounce.
3. Combine the basil, vinegar, salt, and pepper in a small bowl and toss together.
4. To build a napoleon, place 1 red tomato slice on a plate and top with 1 mozzarella slice. Place a yellow tomato slice on the mozzarella and top the tomato with another slice of mozzarella.
5. Top each napoleon with 1/4 cup basil-vinegar mixture.
Each serving contains: 95 calories
6 g carbohydrates
5 g fat
8 g protein
393 mg sodium
2 g fiber
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Cranberry Pear Crisp
Pears and cranberries are lower calorie fruits than most -- yet they're high in complex carbohydrates, which keep you fuller longer and subsequently help you eat less throughout the day, says Brennecke. Add a dollop of Greek yogurt on top to boost the protein content (and fool yourself into thinking you're eating whipped cream).
Ingredients: 3 cups peeled, cored, and sliced pears
1/2 cup dried cranberries
2 tablespoons evaporated cane juice
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cinnamon
1 tablespoon unsalted butter, softened
1/4 cup whole wheat flour
1 tablespoon firmly packed light brown sugar
1/2 tablespoon ground nutmeg
1/2 teaspoon ground cinnamon
1 1/2 teaspoons honey
1/2 cup steel-cut oats
Prep:
1. Preheat the oven to 400 degrees F. Lightly coat six 4-ounce ceramic ramekins with canola oil spray.
2. Mix together the pears, cranberries, cane juice, nutmeg, and cinnamon in a large bowl until well combined.
3. Mix together the butter, flour, brown sugar, canola oil, nutmeg, cinnamon, honey, and oats in a small bowl.
4. Fill each ramekin with 1/2 cup pear mixture, then sprinkle with 2 tablespoons of topping.
5. Bake for 8 to 10 minutes, or until light golden brown. Serve warm.
Each serving contains: 175 calories
33 g carbohydrates
3 g fat
3 g protein
2 mg sodium
5 g fiber
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Summer Fruit Parfait
This snack combines low-calorie fruits and good sources of protein for a light mid-afternoon nosh. The combination of protein and fruit will fill you up, keeping your from overindulging come lunchtime.
Ingredients: 3 tablespoons evaporated cane juice
1/4 cup cranberry nectar or juice
1 cup diced peaches
1 cup raspberries
1 cup blueberries
1 cup blackberries
1 cup plain Greek yogurt
3 tablespoons low-fat cream cheese
3 tablespoons pure maple syrup
2 teaspoons evaporated cane juice
1/2 teaspoon pure vanilla extract
Seeds scraped from 1/4 vanilla bean
Prep:
1. Combine the cane juice, cranberry nectar, peaches, raspberries, blueberries, and blackberries in a large bowl. Lightly crush the fruit while mixing the ingredients together until the cane juice is dissolved.
2. Combine the yogurt, cream cheese, maple syrup, cane juice, vanilla, and scraped vanilla seeds in a blender and blend until well mixed.
3. Layer 1/4 cup fruit with 3 tablespoons vanilla sauce in each of eight small parfait glasses.
Each serving contains: 140 calories
28 g carbohydrate
1 g fat
4 mg sodium
4 g protein
125 mg sodium
0 g fiber
There's no denying it: Snacking is fun. Look at Pringles. "Once you pop, the fun don't stop." Oreos provide endless entertainment with all that cookie twisting. And Chester the Cheetah? Such an exciting guy.
When is snacking not fun? When you reach the bottom of an empty bag. When you wipe a greasy hand down your pants and feel immediate guilt and regret. When you notice you've mindlessly eaten so much that the top button of your jeans has made a distinct red indent above your belly button.
Unfortunately, many of the snacks we love so much -- chips, popcorn, cookies, the list goes on -- are anything but healthy. And the result of overindulging in these foods is showing up in our ever-growing waistlines.
This doesn't mean that snacking is inherently evil. Many scientific studies actually prove that people who snack regularly eat less at mealtimes, helping to maintain a healthy weight. Snacking, or eating several small, balanced meals a day instead of three large ones, keeps your metabolism revved because your stomach and body have to continually work to digest food, says Alyse Brennecke, RD, regional director in the nutrition division of MenuTrinfo. That means you'll burn more calories throughout the day.
It's the salt-laced, carb-heavy, "empty calorie" snacks we all typically eat that are busting our seams.
So, what's the best way to keep snacking without the sad side effects and subsequent guilt? Make your own.
And before you utter that "Puh-lease! Impossible!" hear us out. Healthy snacks can be delectable -- you just have to know what to make. Enter Canyon Ranch's "Nourish" by Scott Uehlein and his "indulgently healthy cuisine" philosophy. These seven easy recipes fill you up with fiber, keep added sugar and salt to a minimum, balance portions of protein and carbs, and keep healthy fats in moderation. So go ahead -- snack on these.
