Best of Comfort Food Diet Cookbook

It’s easy to avoid cravings when you indulge in a snack between meals. If you’re a woman, enjoy 100 calories worth of snacks per day. Men should eat snacks totaling no more than 200 calories.

Cordon Bleu Appetizers

Looking for a cheesy snack with mass appeal? Adults and kids alike love these satisfying appetizers!

1. In a small bowl, beat cream cheese and mustard until smooth. Stir in the Swiss cheese, ham and ¼ cup chives. Spread 1 tablespoon mixture over each bread slice; place on an ungreased baking sheet.

2. Bake at 350° for 12-15 minutes or until lightly browned. Sprinkle with remaining chives.

PER SERVING 1 appetizer equals 86 cal., 5 g fat (3 g sat. fat), 16 mg chol., 185 mg sodium, 7 g carb., trace fiber, 4 g pro. Diabetic Exchanges: 1 fat, ½ starch.

Apple Skewers

We enjoy these flavorful grilled apples with a lightly spiced coating all year. Best of all, they’re a cinch to grill, and cleanup is a breeze.

1. Thread apples on four metal or soaked wooden skewers. Lightly spray with cooking spray. Combine sugar and cinnamon; sprinkle over apples.

2. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill, covered, over medium heat for 6-8 minutes or until golden. Turn; cook 8-10 minutes longer or until golden and tender. Serve warm.

PER SERVING 1 skewer equals 80 cal., trace fat (trace sat. fat), 0 chol., trace sodium, 21 g carb., 2 g fiber, trace pro. Diabetic Exchange: 1 fruit.

Tex-Mex Popcorn

Spicy Southwest seasoning makes my snackin’ good popcorn ideal for any fiesta.

1. In a Dutch oven over medium heat, cook the popcorn kernels, oil and cumin seeds until oil begins to sizzle. Cover and shake for 2-3 minutes or until popcorn stops popping.

2. Transfer to a large bowl; spritz with butter-flavored spray. Add remaining ingreds and toss to coat. Continue spritzing and tossing until popcorn is coated.

PER SERVING 1 cup equals 44 cal., 3 g fat (trace sat. fat), 0 chol., 150 mg sodium, 5 g carb., 1 g fiber, 1 g pro.

Peach Smoothie

Whip up this creamy treat as a refreshing and nutritious snack or a quick chilled breakfast. Because you can use frozen fruit, you don’t have to wait until peaches are in season to enjoy the delicious drink.

In a blender, combine all the ingreds. Cover and process until blended. Pour into chilled glasses; serve immediately.

PER SERVING ¾ cup equals 68 cal., trace fat (trace sat. fat), 1 mg chol., 4 mg sodium, 16 g carb., 1 g fiber, 2 g pro. Diabetic Exchange: 1 starch.

Garlic Pumpkin Seeds

What to do with all those pumpkin seeds from your pumpkin-carving party? This microwave-easy recipe will have folks eating ’em up by crunchy handfuls! Save a few for yourself before they’re gone.

1. In a small bowl, combine the oil, celery salt, garlic powder and seasoned salt. Add pumpkin seeds; toss to coat. Spread a quarter of the seeds in a single layer on a microwave-safe plate.

2. Microwave, uncovered, on high for 1 minute; stir. Microwave for 2-3 minutes longer or until seeds are crunchy and lightly browned, stirring after each minute.

3. Repeat with remaining pumpkin seeds. Serve warm, or cool before storing in an airtight container.

PER SERVING ¼ cup equals 87 cal., 5 g fat (1 g sat. fat), 0 chol., 191 mg sodium, 9 g carb., 1 g fiber, 3 g pro. Diabetic Exchanges: 1 fat, ½ starch.

Strawberry Watermelon Slush

We like to relax on the back porch after a long hot day with glasses of my slush. What could be more refreshing in the heat of summer?

In a blender, combine the watermelon, strawberries, sugar and lemon juice; cover and process on high until smooth. While processing, gradually add the ice cubes and process until slushy. Pour into chilled glasses and serve immediately.

PER SERVING 1 cup equals 89 cal., trace fat (trace sat. fat), 0 chol., 3 mg sodium, 24 g carb., 2 g fiber, 1 g pro.

Spiced Honey Pretzels

If your tastes run to sweet and spicy, you’ll love these zesty pretzels with a twist. The coating is so yummy, you won’t need a fattening dip to enjoy them!

1. Line a 15-in. x 10-in. x 1-in. baking pan with foil; coat the foil with cooking spray. Place pretzels in a large bowl.

2. In a small bowl, combine the honey, butter, onion powder and chili powder. Pour over pretzels; toss to coat evenly. Spread into prepared pan.

3. Bake at 350° for 8 minutes, stirring once. Cool on a wire rack, stirring gently several times to separate.

PER SERVING ½ cup equals 98 cal., 1 g fat (1 g sat. fat), 3 mg chol., 487 mg sodium, 20 g carb., 1 g fiber, 2 g pro. Diabetic Exchange: 1½ starch.

Chili con Queso Dip

Chilies and garlic kick up the flavor of my dip, making it a real crowd-pleaser. You’d never guess it’s low in fat.

1. Pour both cans of tomatoes into a colander over a bowl; drain, reserving 1/3 cup liquid. Discard remaining liquid or save it for another use.

2. In a large skillet, saute onion in oil until tender. Add garlic; cook 1 minute longer. Stir in cream cheese until melted. Add tomatoes, process cheese, chili powder and reserved liquid. Cook and stir over low heat until cheese is melted. Stir in cilantro. Serve warm with chips.

PER SERVING ¼ cup (calculated without chips) equals 66 cal., 2 g fat (1 g sat. fat), 7 mg chol., 411 mg sodium, 6 g carb., 1 g fiber, 6 g pro. Diabetic Exchanges: ½ starch, ½ fat.

Icy Fruit Pops

My grandmother made these pineapple treats for my brother and me when we were little. Today, the pops remain a cool and refreshing snack that delights kids of all ages.

1. In a large bowl, combine the pineapple, water, orange juice concentrate, lemonade concentrate and sugar substitute. Stir in the bananas and ginger ale.

2. Place a cherry in each of twenty-four 3-oz. paper cups; fill with pine-apple mixture. Insert wooden pop sticks. Cover and freeze until firm.

PER SERVING 1 pop equals 66 cal., trace fat (trace sat. fat), 0 chol., 5 mg sodium, 17 g carb., 1 g fiber, 1 g pro. Diabetic Exchange: 1 fruit.

Artichoke Rye Toasts

Quick, light and cheesy, these tasty artichoke bites make irresistible finger food for guests and partygoers.

1. Place the bread on ungreased baking sheets; spritz with butter-flavored spray. In a small bowl, combine the artichokes, cheeses and cayenne. In another bowl, beat egg whites until stiff; fold into artichoke mixture.

2. Spread over bread; sprinkle with paprika. Bake at 400° for 10-12 minutes or until golden brown. Serve warm. Refrigerate leftovers.

PER SERVING 2 slices equals 78 cal., 2 g fat (1 g sat. fat), 5 mg chol., 270 mg sodium, 9 g carb., 1 g fiber, 5 g pro.

No-Bake Peanut Butter Treats

My quick and tasty dessert is perfect for a road trip. The treats won’t stick to your hands. Keep them in the refrigerator for an easy snack anytime.

In a small bowl, combine the peanut butter, honey and vanilla. Stir in the milk powder, oats and graham cracker crumbs. Shape into 1-in. balls. Cover and refrigerate until serving.

PER SERVING 1 treat equals 70 cal., 3 g fat (1 g sat. fat), 1 mg chol., 46 mg sodium, 9 g carb., 1 g fiber, 3 g pro. Diabetic Exchanges: ½ starch, ½ fat.

Spiced Coffee with Cream

This recipe was a wonderful discovery! I serve it to company or whip it up as a treat for my husband and me.

1. Pour milk into a small bowl; place mixer beaters in the bowl. Cover and freeze for 30 minutes or until ice crystals begin to form.

2. Add the sugar, cinnamon and vanilla; beat until thick and fluffy. Divide mixture between two mugs; add coffee. Garnish with nutmeg and cinnamon sticks. Serve immediately.

PER SERVING 1 cup equals 55 cal., 2 g fat (2 g sat. fat), 10 mg chol., 32 mg sodium, 7 g carb., trace fiber, 2 g pro.

Crispy Baked Wontons

Quick and versatile, these wontons are great as a snack or paired with a bowl of soothing soup on a cold day. I like to make a large batch, freeze half on a floured baking sheet, then store in an airtight container.

1. In a large skillet, cook the pork, turkey and onion over medium heat until meat is no longer pink; drain. Transfer to a large bowl. Stir in the water chestnuts, soy sauce, egg substitute and ginger.

2. Position a wonton wrapper with one point toward you. (Keep remaining wrappers covered with a damp paper towel until ready to use.) Place 2 heaping teaspoons of filling in the center of wrapper. Fold bottom corner over filling; fold sides toward center over filling. Roll toward the remaining point. Moisten top corner with water; press to seal. Repeat with remaining wrappers and filling.

3. Place on baking sheets coated with cooking spray; lightly coat wontons with additional cooking spray.

4. Bake at 400° for 10-12 minutes or until golden brown, turning once. Serve warm with sweet-and-sour sauce if desired.

PER SERVING 1 wonton (calculated without sweet-and-sour sauce) equals 38 cal., 1 g fat (trace sat. fat), 5 mg chol., 103 mg sodium, 5 g carb., trace fiber, 3 g pro.

Cajun Popcorn

Authentic Cajun popcorn is actually deep-fried crawfish tails seasoned with peppery spices. But we like this lighter, simpler version made with real popcorn. It’s our favorite TV snack.

In a small bowl, combine the first eight ingreds; set aside. In a small saucepan, heat oil over medium heat for 1 minute; add seasonings. Cook and stir over low heat for 1 minute. Place the popcorn in a large bowl; add seasoning mixture and toss to coat.

PER SERVING 1 cup equals 77 cal., 5 g fat (1 g sat. fat), 0 chol., 294 mg sodium, 7 g carb., 1 g fiber, 1 g pro.

Caprese Tomato Bites

I love the classic combination of tomatoes, mozzarella and basil in these bite-size appetizers. They give you a genuine taste of summertime.

1. Scoop out and discard pulp of cherry tomatoes. Invert tomatoes onto paper towels to drain.

2. In a food processor, combine the cream, mozzarella cheese, basil and garlic; cover and process mixture until blended.

3. Cut a small hole in the corner of a pastry or heavy-duty resealable plastic bag; fill with cheese mixture.

4. Turn tomato halves over and drizzle with vinegar. Pipe cheese mixture into tomatoes. Refrigerate until serving.

PER SERVING 3 appetizers equals 63 cal., 5 g fat (3 g sat. fat), 17 mg chol., 27 mg sodium, 2 g carb., trace fiber, 3 g pro.

White Chocolate Pretzel Snack

I make these sweet crunchy treats often during holidays. They’re nice to have on hand to serve or to take as a hostess gift. This recipe is extremely easy to make, and my children love to help.

1. In a large bowl, combine the pretzels, peanuts and cereal. In a microwave, melt chocolate and shortening, stir until smooth.

2. Pour over pretzel mixture; toss to coat evenly. Drop by heaping tablespoonfuls onto waxed paper; allow to cool.

PER SERVING 1 piece equals 63 cal., 4 g fat (1 g sat. fat), 1 mg chol., 67 mg sodium, 5 g carb., 1 g fiber, 2 g pro.

Ham Asparagus Spirals

Just three ingredients are all you need to prepare these impressive-looking hors d’oeuvres. They are a welcome addition to the table.

1. In a large skillet, bring ½ in. of water to a boil; add asparagus. Reduce heat; cover and simmer for 2 minutes. Drain and immediately place asparagus in ice water; drain and pat dry.

2. Wrap a slice of ham around each asparagus spear. Unroll breadstick dough; spread with garlic spread. Cut each breadstick in half lengthwise. Wrap one piece of dough, garlic spread side in, around each ham-wrapped asparagus spear.

3. Place on an ungreased baking sheet. Bake at 375° for 13-15 minutes or until golden brown. Serve immediately.

PER SERVING 1 spiral equals 49 cal., 2 g fat (trace sat. fat), trace chol., 154 mg sodium, 7 g carb., trace fiber, 2 g pro.

Cheesy Pita Crisps

I first made these golden wedges when my college roommates and I wanted garlic bread but only had pitas on hand. My husband likes this skinny version even better than the original!

1. Split each pita pocket in half. Cut each into two triangles; place split side up on a baking sheet coated with cooking spray.

2. In bowl, combine the margarine, garlic powder, onion powder, salt and pepper; stir in the Parmesan cheese. Spread over triangles. Sprinkle with mozzarella cheese.

PER SERVING 2 triangles equals 95 cal., 5 g fat (2 g sat. fat), 6 mg chol., 264 mg sodium, 9 g carb., 1 g fiber, 4 g pro. Diabetic Exchanges: 1 fat, ½ starch.

Vegetable Spiral Sticks

I love to serve these savory wrapped vegetable sticks for parties or special occasions. They’re a simple but impressive appetizer.

1. Cut carrots lengthwise into quarters. In a large skillet, bring 2 in. of water to a boil. Add carrots; cook for 3 minutes. Add asparagus; cook 2-3 minutes longer. Drain and rinse with cold water; pat dry.

2. Cut each piece of breadstick dough in half. Roll each piece into a 7-in. rope. Wrap one rope in a spiral around each vegetable. Place on a baking sheet coated with cooking spray; tuck ends of dough under vegetables to secure.

3. Brush with egg white. Combine cheese and oregano; sprinkle over sticks. Bake at 375° for 12-14 minutes or until golden brown. Serve warm.

PER SERVING 2 sticks equals 97 cal., 2 g fat (trace sat. fat), 2 mg chol., 247 mg sodium, 15 g carb., 1 g fiber, 4 g pro. Diabetic Exchanges: 1 starch, 1 vegetable.

Spicy Mint Tea

In the old days, mint tea was said to dispel headaches and indigestion. I don’t know about that, but I do know that this tea refreshes me every time.

Bring the water, cinnamon, cloves and allspice to a boil. Boil for 1 minute. Stir in mint leaves. Remove from heat and steep for 5 minutes. Strain into cups. Sweeten with honey if desired.

PER SERVING 1 cup (calculated without honey) equals 0 cal., trace fat (trace sat. fat), 0 chol., 0 mg sodium, 0 g carb., 0 g fiber, 0 g pro. Diabetic Exchange: Free food.

Watermelon Cooler

Cool down on a sweltering day with this special blend that features summer’s favorite fruit. It’s lovely and refreshing.

In a blender, cover and process ginger ale and mint for 15 seconds or until finely chopped. Add watermelon; cover and process until slushy. Pour into chilled glasses; serve immediately.

PER SERVING 1 cup equals 82 cal., 0 fat (0 sat. fat), 0 chol., 14 mg sodium, 24 g carb., 1 g fiber, 1 g pro. Diabetic Exchanges: 1 fruit, ½ starch.

Parmesan Popcorn

Give popcorn a new twist with my fun and tasty recipe. It’s great for watching movies or as an on-the-go snack. Kids seem to gobble it up with as much enjoyment as adults.

Place popcorn in a large bowl. Drizzle with butter. Combine the remaining ingreds; sprinkle over popcorn and toss to coat.

PER SERVING 1 cup equals 49 cal., 2 g fat (1 g sat. fat), 5 mg chol., 146 mg sodium, 7 g carb., 1 g fiber, 2 g pro. Diabetic Exchange: ½ starch.

Jalapenos with Olive-Cream Filling

Whenever I need something for a get-together or potluck, I take these yummy jalapenos. I get many requests for them.

In a small bowl, combine the cream cheese, olives and olive juice. Spoon about 2 teaspoons into each jalapeno half. Serve immediately or refrigerate.

NOTE Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

PER SERVING 2 appetizers equals 58 cal., 5 g fat (3 g sat. fat), 16 mg chol., 103 mg sodium, 1 g carb., trace fiber, 1 g pro.

Herbed Tortilla Chips

I dreamed these up when I found several packages of tortilla shells while cleaning out my freezer. They make an inexpensive, low-calorie treat for my husband and me.

1. In a small bowl, combine the first seven ingreds. Brush tortillas with oil; cut each tortilla into six wedges. Arrange in a single layer on a baking sheet coated with cooking spray.

2. Sprinkle wedges with seasoning mixture. Bake at 425° for 5-7 minutes or until golden brown. Cool for 5 minutes.

PER SERVING 4 chips equals 94 cal., 5 g fat (1 g sat. fat), 1 mg chol., 245 mg sodium, 9 g carb., trace fiber, 3 g pro. Diabetic Exchanges: 1 fat, ½ starch.

Light Roasted Pumpkin Seeds

Try this zippy twist on a Halloween tradition the next time you have an abundance of pumpkin seeds. It’s got just enough heat to take the chill off autumn afternoons and snackers!

1. In a bowl, toss pumpkin seeds with butter and Worcestershire sauce. Combine the sugar, salt, garlic powder and cayenne; sprinkle over seeds and toss to coat.

2. Line a 15-in. x 10-in. x 1-in. baking pan with foil; coat foil with cooking spray. Spread seeds in pan. Bake at 250° for 45-60 minutes or until seeds are dry and lightly browned, stirring every 15 minutes. Cool completely. Store in an airtight container.

PER SERVING ¼ cup equals 95 cal., 5 g fat (2 g sat. fat), 6 mg chol., 181 mg sodium, 9 g carb., 1 g fiber, 3 g pro. Diabetic Exchanges: 1 fat, ½ starch.

Cheesecake Phyllo Cups

I’ve been making these colorful and fruity cheesecake bites for years. Topped with kiwifruit and mandarin oranges, they are just delicious.

1. In a small bowl, beat the cream cheese, sour cream, sugar substitute and vanilla until smooth.

2. Pipe or spoon filling into phyllo shells. Top each with an orange segment and kiwi piece. Refrigerate until serving.

PER SERVING 1 phyllo cup equals 46 cal., 2 g fat (1 g sat. fat), 4 mg chol., 29 mg sodium, 5 g carb., trace fiber, 1 g pro.

Mini Polenta Pizzas

With just four ingredients, you can be the talk of the party! These tasty bites are special enough for a fancy gathering and no one will know they’re healthful.

1. Cut polenta into 24 slices; place on ungreased baking sheets. Sprinkle with half of the cheese. Top each with a tomato half and ½ teaspoon pesto; sprinkle with remaining cheese.

PER SERVING 1 mini pizza equals 57 cal., 2 g fat (1 g sat. fat), 2 mg chol., 182 mg sodium, 8 g carb., 1 g fiber, 2 g pro. Diabetic Exchanges: ½ starch, ½ fat.

Texas Caviar

My neighbor gave me a container of this zippy salsa one Christmas, and I had to have the recipe! Now I fix it regularly for get-togethers and never have leftovers.

In a large bowl, combine the peas, peppers, onions, parsley, pimientos and garlic. Pour salad dressing over pea mixture; stir gently to coat. Cover and refrigerate for 24 hours. Serve with tortilla chips.

PER SERVING ½ cup (calculated without chips) equals 77 cal., trace fat (trace sat. fat), 1 mg chol., 482 mg sodium, 15 g carb., 3 g fiber, 4 g pro. Diabetic Exchange: 1 starch.

Veggie Tortilla Pinwheels

These bite-size snacks are delicious any time of the day. Simply combine cream cheese, dried beef, chopped vegetables and salad dressing mix, then roll into tortillas, chill, slice and serve.

1. In a large bowl, beat the cream cheese and salad dressing mix until blended. Stir in the beef, broccoli, cauliflower, onions and olives.

2. Spread over tortillas; roll up tightly and wrap in plastic wrap. Refrigerate for at least 2 hours.

PER SERVING 3 pieces equals 94 cal., 5 g fat (3 g sat. fat), 14 mg chol., 527 mg sodium, 9 g carb., trace fiber, 3 g pro.

Six-Vegetable Juice

You might say our family and friends enjoy my vegetable garden by the glassful. My husband likes spicy foods, and after one sip, he proclaimed this juice perfect! For more delicate palates, you can leave out the hot peppers.

1. In a Dutch oven, combine the first eight ingreds. Remove stems and seeds if desired from the serrano peppers; add to tomato mixture. Bring to a boil. Reduce heat; cover and simmer for 30 minutes or until vegetables are tender. Cool.

2. Press mixture through a food mill or fine sieve. Refrigerate until chilled or freeze. Shake or stir juice well before serving.

NOTE Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

PER SERVING 1 cup equals 66 cal., 1 g fat (trace sat. fat), 0 chol., 915 mg sodium, 15 g carb., 3 g fiber, 3 g pro.

Looking for a post-workout snack

Check out these favorites from our readers! For other satisfying ideas, see our list of low-calorie snacks and the Free Foods List.

“100-calorie microwave popcorn. The whole bag is only 100 calories!”—MELISSA DRIVER-ALGREN

“An apple or a banana…usually an apple, because it takes longer to eat!”—KATHY SCHAEFER

“Half a serving of zero-fat Greek yogurt on fresh or frozen fruit.”—MARY OBERG ARNESON

“Tomato with fresh mozzarella, basil, olive oil, a little garlic and a sprinkle of balsamic vinegar.”
—LINDA BOLGER

“A 100-calorie ice cream sandwich.”
—DELANE HANSEN KEMPF

“Celery with low-fat peanut butter.”—JOHN CELESTRE

“Fresh cucumbers and tomatoes from the garden.”
—BARBARA BUSH

“Two light string cheese sticks.”—AMY LEFAVOUR

“Cottage cheese with pineapple.”—CINDY JOHOSKY

“A chewy granola bar. It tastes good and takes the edge off my hunger.”—CINDY DUPIN

“A package of sweet and salty 100-calorie snack mix.”—BRITTANY NIKOLAS

“Sour cream and onion cracker chips.”
—SUZANNE HOLIFIELD

“Orange creme yogurt.”—MICHELE LENZ

“Roasted red pepper hummus with veggies.”
—CECILIA DENNY

Frappe Mocha

Coffee ice cubes add punched-up flavor and body to this refreshing drink. What a treat on a warm day!

1. In a small bowl, dissolve coffee granules in water. Pour into an ice cube tray; freeze.

2. In a blender, combine the milk, chocolate syrup and coffee ice cubes. Cover and process until smooth. Add crushed ice; blend. Pour into chilled glasses; serve immediately. Garnish with whipped topping and additional chocolate syrup if desired.

PER SERVING 1 cup (calculated without garnishes) equals 80 cal., trace fat (trace sat. fat), 2 mg chol., 61 mg sodium, 15 g carb., 0 fiber, 5 g pro.

Pretzel Bones

Just grab a bag of pretzel sticks, season them and you’ll have a tasty snack in no time at all! These sweet and savory treats are perfect for anytime munching.

1. In a Dutch oven, melt honey and butter; stir in chili powder and onion powder. Add pretzels; toss to coat. Spread in a single layer in 15-in. x 10-in. x 1-in. baking pans coated with cooking spray.

2. Bake at 300° for 5 minutes, stirring once. Cool in pans on wire racks. Store in an airtight container.

PER SERVING ½ cup equals 98 cal., 2 g fat (1 g sat. fat), 3 mg chol., 305 mg sodium, 19 g carb., 1 g fiber, 2 g pro. Diabetic Exchange: 1 starch.

Chocolate Fruit Dip

My grandma helped me experiment with different chocolate sauce and yogurt combinations to create this fruit dip for a tea party we had. Our guests said it was a sweet way to start the meal.

1. Line a strainer with four layers of cheesecloth or one coffee filter and place over a bowl. Place yogurt in prepared strainer; cover yogurt with edges of cheesecloth. Refrigerate for 8 hours or overnight.

2. In a small heavy saucepan, combine the milk, marshmallows and chocolate chips. Cook and stir until chips are melted and mixture is smooth. Transfer to a small bowl; cool to room temperature.

3. Remove yogurt from cheesecloth and discard liquid from bowl. Gradually stir yogurt into milk mixture. Refrigerate until serving. Serve with fruit.

PER SERVING ¼ cup (calculated without fruit) equals 88 cal., 5 g fat (3 g sat. fat), 12 mg chol., 47 mg sodium, 9 g carb., trace fiber, 4 g pro. Diabetic Exchanges: 1 fat, ½ starch.

Sunflower Popcorn Bars

Kansas is called the Sunflower State because of the wild sunflowers that grow abundantly here. Cultivated varieties of sunflowers are now becoming an important crop for many Kansas farmers.

1. In a large saucepan over medium heat, bring the sugar, corn syrup and honey to a boil, stirring often. Boil for 2 minutes. Remove from the heat; stir in the peanut butter, butter and vanilla until smooth. Add sunflower kernels.

2. Place the popcorn in a large bowl. Add syrup and stir to coat. Press into two greased 13-in. x 9-in. pans. Cut into bars. Store in an airtight container.

PER SERVING 1 bar equals 96 cal., 5 g fat (1 g sat. fat), 3 mg chol., 76 mg sodium, 13 g carb.,1 g fiber, 2 g pro.

Trail Mix Clusters

These delicious snacks make great gifts because they look and taste like they came from an expensive chocolate shop. Packed with heart-healthy dried fruits, seeds and nuts, they’re full of fiber and couldn’t be more guilt-free. Bet you can’t eat just one!

1. In a large microwave-safe bowl, melt chocolate chips; stir until smooth. Stir in the remaining ingreds.

2. Drop by tablespoonfuls onto waxed paper-lined baking sheets. Refrigerate until firm. Store in the refrigerator.

PER SERVING 1 piece equals 79 cal., 6 g fat (2 g sat. fat), 0 chol., 26 mg sodium, 8 g carb., 1 g fiber, 2 g pro. Diabetic Exchanges: 1 fat, ½ starch.

Mini Rice Cake Snacks

We had a ball dressing up sweet bite-size rice cakes with a simple spread and a variety of colorful fruits. Try these!

In a small bowl, combine the cream cheese and marmalade until blended. Spread over rice cakes; top with fruit.

PER SERVING 3 rice cakes equals 81 cal., 2 g fat (1 g sat. fat), 6 mg chol., 57 mg sodium, 15 g carb., 1 g fiber, 2 g pro. Diabetic Exchanges: 1½ starch, ½ fruit.

Sweet ’n’ Salty Popcorn

This popcorn recipe is a family favorite on weekend movie nights, thanks to the classic salty-sweet flavor.

1. Place popcorn in a large bowl. In a small microwave-safe bowl, melt butter; whisk in the pudding mix, corn syrup, vanilla and salt until smooth.

2. Microwave, uncovered, for 45 seconds or until bubbly. Pour over popcorn; toss to coat. Spread in two 15-in. x 10-in. x 1-in. baking pans coated with cooking spray.

3. Bake at 250° for 25-30 minutes or until crisp, stirring once. Remove popcorn from pan to waxed paper to cool. Break into clusters. Store in airtight containers.

PER SERVING 1 cup equals 91 cal., 2 g fat (1 g sat. fat), 3 mg chol., 83 mg sodium, 19 g carb., 1 g fiber, 1 g pro. Diabetic Exchange: 1 starch.

Strawberry Mango Smoothies

Sometimes artificial sweeteners make food taste exactly that, artificial. But that’s not the case with these smoothies. They’re delicious and creamy with lots of strawberry and mango flavor.

In a blender, combine all the ingreds; cover and process for 30-45 seconds or until smooth. Stir if necessary. Pour into chilled glasses; serve immediately.

PER SERVING 1 cup equals 100 cal., 1 g fat (trace sat. fat), 3 mg chol., 47 mg sodium, 21 g carb., 2 g fiber, 4 g pro. Diabetic Exchanges: 1 fruit, ½ fat-free milk.

When hunger comes calling, treat yourself to a simple bite that’s fast and easy but won’t pack on the pounds. Each item is an ideal way to satisfy a serious snack attack!

50 calories or less

• ¾ cup tomato juice, 31 CALORIES

• ½ cup blackberries, 31 CALORIES

• 1 cup air-popped popcorn sprinkled with Italian seasoning, 31 CALORIES

• 2 apricots, 34 CALORIES

• 1 clementine, 35 CALORIES

• ½ cinnamon graham cracker,35 CALORIES

• 1/3 cup unsweetened applesauce sprinkled with cinnamon, 35 CALORIES

• ½ cup cubed pineapple, 37 CALORIES

• 1 medium peach, 40 CALORIES

• 1 medium plum, 40 CALORIES

• 1 cup cubed watermelon, 40 CALORIES

• ½ cup cheese popcorn, 40 CALORIES

• 8 sweet cherries, 41 CALORIES

• 2 pineapple rings, 41 CALORIES

• ½ miniature bagel with 2 teaspoons fat-free cream cheese, 42 CALORIES

• 1 mini box (.5 ounces) raisins, 42 CALORIES

• 1/3 cup grapes with 1 tablespoon fat-free whipped topping, 45 CALORIES

• 1 cup whole strawberries, 45 CALORIES

• 1 medium kiwifruit, 46 CALORIES

• ½ cup baby carrots with 1 tablespoon hummus, 48 CALORIES

• Mixed salad greens with 1 tablespoon crumbled feta cheese and 1 tablespoon fat-free creamy Caesar salad dressing, 49 CALORIES

• 1 small cucumber, sliced, with 2 tablespoons reduced-fat French onion dip, 49 CALORIES

• 2 chocolate kisses, 49 CALORIES

• 2 tablespoons tuna with 3 wheat crackers, 50 CALORIES

• ½ medium banana, 50 CALORIES

• 1 cup reduced-sodium V8 juice, 50 CALORIES

• 10 large olives, 50 CALORIES

51-100 calories

• ¼ cup dried apples, 52 CALORIES

• ½ cup broccoli florets with 2 tablespoons fat-free ranch salad dressing, 58 CALORIES

• ½ frozen waffle with 1 tablespoon sugar-free syrup, 58 CALORIES

• ½ cup canned peaches (drained), 58 CALORIES

• 2 crisp lady finger cookies, 60 CALORIES

• 7 miniature caramel-flavored rice cakes, 60 CALORIES

• ¾ cup skinny latte (made with fat-free milk), 60 CALORIES

• 1 cup raspberries, 60 CALORIES

• 1 medium orange, 62 CALORIES

• ½ cup red or green grapes, 65 CALORIES

• 1 fun-size Snickers candy bar, 71 CALORIES

• 1 medium apple, 72 CALORIES

• ½ cup Honey Nut Cheerios, 74 CALORIES

• ½ cup strawberry-flavored 1% milk, 75 CALORIES

• ½ cup fruit cocktail (drained), 75 CALORIES

• 2 California roll slices, 75 CALORIES

• 30 whole grain cheddar Goldfish Crackers, 76 CALORIES

• 5 medium cooked shrimp with 2 tablespoons cocktail sauce, 77 CALORIES

• ¼ cup pretzel sticks with 1 tablespoon honey mustard, 77 CALORIES

• 10 medium cashews, 78 CALORIES

• 1 piece of string cheese, 80 CALORIES

• 1 Hunt’s Fat-Free Snack Pack tapioca pudding, 80 CALORIES

• 4 ounces diced peaches in 100% fruit juice, 80 CALORIES

• ½ cup raspberries with 1 tablespoon chocolate syrup, 80 CALORIES

• 1 ice cream cake cone filled with 1/3 cup fat-free strawberry yogurt and ¼ cup blueberries, 81 CALORIES

• ½ cup 1% cottage cheese sprinkled with chives or dill weed, 81 CALORIES

• 1 ounce deli turkey breast with 3 slices snack rye bread, 84 CALORIES

• 24 pistachios, 85 CALORIES

• ½ cup 1% chocolate milk, 85 CALORIES

• ½ ounce Swiss cheese and 2 Ritz crackers, 87 CALORIES

• 8 animal crackers, 88 CALORIES

• 3 pieces snack rye bread topped with 1 tablespoon reduced-fat garden vegetable cream cheese and 6 cucumber slices, 89 CALORIES

• 1/3 cup baked beans, 89 CALORIES

• ¼ cup miniature marshmallows with 1 tablespoon semisweet chocolate chips, 90 CALORIES

• 1 crisp rice cereal bar (22 g package), 90 CALORIES

• ½ small pear with 1 tablespoon caramel ice cream topping, 92 CALORIES

• ¾ cup sugar-free hot cocoa prepared with fat-free milk, 92 CALORIES

• 1 cup mandarin orange segments, 92 CALORIES

• 7 walnut halves, 93 CALORIES

• 2 tablespoons chocolate-covered raisins, 93 CALORIES

• ½ medium apple with ½ ounce sharp cheddar cheese, 93 CALORIES

• ½ small apple with 2 tablespoons caramel ice cream topping, 93 CALORIES

• 3 cups air-popped popcorn, 94 CALORIES

• 4 dates, 94 CALORIES

• 13 almonds, 95 CALORIES

• ½ cup fat-free vanilla frozen yogurt, 95 CALORIES

• 1 tablespoon peanut butter, 96 CALORIES

• 6 Ritz Crackers, 97 CALORIES

• ½ cup plain fat-free yogurt with ¼ cup blueberries, 98 CALORIES

• ½ small banana with 2 teaspoons reduced-fat creamy peanut butter, 99 CALORIES

• ½ cup sugar-free chocolate pudding (prepared with fat-free milk) topped with 1 crushed chocolate wafer, 99 CALORIES

• 1 container Weight Watchers Berries ’n Cream Yogurt (6 ounces), 100 CALORIES