THE MIRROR b | Thursday, April 25, 2013 |
18
food
Snacking throughout the day Berry and almond pizza and other great mini meals 1 whole-wheat pita 3 tbsp almond butter 1/3 cup fresh berries 1 tbsp slivered or sliced almonds, roasted
In a small saucepan over low heat, make a glaze by heating preserves and water. Brush glaze over fruit, making sure to cover the fruit that will turn dark. Refrigerate until ready to serve.
Toast pita. Spread with almond butter and sprinkle with fresh berries and almonds. Cut in half and serve. This recipe has four grams of fibre and seven grams of protein. ~ Recipe courtesy News Canada Fruit pizza 1 (20 oz) pkg refrigerated cookie dough 1 (8 oz) package cream cheese, room temperature 1/3 cup sugar 1/2 tsp vanilla extract or other flavoring (almond, orange, or lemon) Fresh blueberries, banana slices, mandarin orange sections, seedless grapes, strawberry halves, kiwi fruit slices, well drained 1/2 cup orange, peach, or apricot preserves 1 tbsp water
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Preheat oven to 375 F. Line an
Spiced Fruit Dip 1 1⁄4 cups soft tofu 2 tbsp brown sugar 1⁄2 tsp cinnamon
Berry and almond pizza has four grams of fibre.
ungreased 14-inch pizza pan with cookie dough cut in 1/8-inch slices, overlapping slightly. Bake 12 minutes or until light brown; remove from oven and cool on a wire rack. In a medium bowl, combine cream cheese, sugar and vanilla extract or other flavoring; spread over cookie crust. Arrange fruit over cream cheese.
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Fresh Almond-Herb Dip 2 cups low-fat plain yogurt 1/2 cup slivered almonds, roasted 5 tbsp chopped fresh herbs 1 green onion, trimmed and diced 1/4 tsp salt and black pepper 4 to 6 cups fresh vegetables for dipping
Combine yogurt, almonds, herbs, green onion, salt and pepper in a bowl. Serve with fresh vegetables.
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Mix all ingredients in a blender until smooth. Cover and chill for at least two hours. Serve with a variety of fresh fruits.
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Breakfast sticks 2 cups whole wheat flour 2 1/2 tsp baking powder 1/2 tsp baking soda and salt 1/3 cup butter 1 1/2 cups cheddar cheese, grated 6 slices bacon, cooked crisp and diced 2 tbsp green onions, chopped 1 cup low-fat plain yogurt
Combine flour, baking powder, baking soda and salt in mixing bowl. Cut in butter with pastry blender until mixture resembles coarse meal. Stir in cheese, bacon and green onion. Mix well. Add yogurt, stirring to moisten. Turn out onto lightly floured surface and knead 10 to 15 times to form a smooth dough. Roll out or pat to an eight-inch square. Cut in half lengthwise, then cut each half into six rectangles. Place on ungreased baking sheet. Bake at 450 F for 10 to 15 minutes, or until golden. Serve warm. ~ Recipes, News Canada
Snack fast facts Snacking is part of a healthy lifestyle. Snacks can keep people energized and provide important nutrients if chosen wisely. Snack tips • Reach for snacks that contain at least two of the food groups and two grams of fibre per serving. • Learn which nutrient-dense snacks are between 100 to 200 calories. Some choices include: a high-fibre granola bar, 1/4 cup of trail mix or 1/2 bag of light microwave popcorn. • Manage portion size. Snacks shouldn’t “fill you up,” they should ensure you’re “not hungry.” For example, 25 almonds is a snack under 200 calories; however a 1/2 cup of almonds could be considered a meal. • Snack when you’re hungry. • When mid-afternoon hits and you need to take a break, stretch, go for a walk and drink some water. People mistake thirst for hunger. • Change up your snacks. • Plan ahead so you have healthy options wherever you go. If you choose packaged items, make sure you read the label.
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