By Nancy Oliveira, MS, RDN, LDN, CDE
Skip the processed fat-free chips and cookies that leave you feeling even hungrier. These snack recipes are not only low in saturated fat and cholesterol but are rich in nutrients and satisfaction!
Protein Power. Mash a half-cup of pinto beans with ground cumin and heat in the microwave for 30 seconds. Spread on an English muffin and top with low sodium salsa and scrambled egg (made with Eggbeaters or egg whites) for a protein-packed treat.
Banana Roll-Up. Spread peanut or almond butter on a small whole wheat tortilla. Place a peeled small banana on one end and roll it up.
Avocado Toast. Mash half a small ripe avocado with a teaspoon of olive oil. Spread on toasted whole grain bread or an English muffin. Sprinkle with your favorite spices (garlic or onion powder, red pepper flakes, cumin, black pepper).
Salmon Spread. Mash or blend salmon (fresh-cooked or canned) with enough plain nonfat Greek yogurt to create a creamy consistency. Mix in diced red onion and your favorite herbs (dill, chives). Serve on whole grain crackers. This spread offers a healthy dose of omega-3 fatty acids and is a great way to use leftover cooked salmon.
Fruity Dip. Mix one six-oz. container of plain nonfat Greek yogurt with a tablespoon of peanut butter and one to two teaspoons of honey. Serve with apple slices, orange wedges, strawberries or other favorite fruit.
Chocolate “Ice Cream.” Pulse in a blender or food processor one small frozen banana, one tablespoon of good quality cocoa powder and sweetener to taste (honey, stevia) until well mixed. If a thinner consistency is desired, add a quarter to a half cup of plain almond, soy or low fat milk and pulse again.
Roasted Chickpeas. Try these crunchy low sodium chickpeas instead of chips or crackers, or in place of croutons in a salad! Preheat oven to 375°F. Rinse and drain a 15-oz. can of chickpeas. Place chickpeas into a bowl and blot well with paper towels until completely dry. Add a teaspoon of olive oil and desired seasonings (see options below) and mix well. Spread chickpeas onto a baking sheet lined with parchment paper. Bake for 45 to 60 minutes or until crunchy.
Seasoning Options
- One teaspoon chili powder + one teaspoon ground cumin + pinch of black pepper
- One teaspoon onion powder + one-half teaspoon garlic powder + pinch of cayenne
- One teaspoon curry powder + one-half teaspoon garlic powder
- One tablespoon honey + one teaspoon cinnamon + pinch of nutmeg
For more great snack ideas or help with your diet, schedule an appointment with a registered dietitian from Brigham and Women's Faulkner Hospital's Nutrition Clinic at 617-983-4455.
