Snacks
• Healthy Ideas for Snacks
• Eating Out Tips
• Recipes
The moment a favorite snack or dessert hits your taste buds, your brain sends out soothing ahh chemicals. For many of us, guilt soon follows. Yet it’s easy to snack smart and eat dessert without guilt—and instead enjoy both with pleasure. The right snacks supply important nutrients, keep you satisfied between meals, boost energy, and lift your mood. And because food is meant to be pleasurable and part of the pleasure is treating yourself, desserts shouldn’t be forbidden. A healthy approach to eating includes permission to satisfy that part of the soul that craves desserts—in proper portions.
Healthy Ideas for Snacking
• Limit your choices. The more options you have, the more you want to try. In one study, researchers gave two groups jellybeans to snack on while they watched a movie. One group got six colors, neatly divided into compartments; jellybeans for the other group were jumbled together. Those given a mix ate nearly two times more.
• Eat a combination of complex carbohydrates and lean protein with each snack. This mix helps keep your blood sugar stable, which can help you achieve and maintain a healthy weight. For example, sprinkle low-fat yogurt with high-fiber cereal, spread peanut butter on a slice of whole-wheat toast and top with half of a banana, or dress a small baked potato with low-fat cheese and salsa.
• Plan ahead. If you work eight or more hours a day, it can be difficult to eat healthfully unless you plan ahead. Research shows that eating every four hours helps to keep your metabolism charged and your energy level high. Before you dig into your drawer for spare change and head to the vending machine, plan ahead and stash low-calorie, nutritious snacks in a cabinet, drawer, or your briefcase.
• Remember whole fruit. Fruit is a no-brainer when it comes to snacks because it’s one of the easiest grab-and-go foods available. Pick up a week’s supply at the grocery store and take some with you to work or keep it out on the counter at home so it’ll be right there for you to pick up. But it’s easy to get stuck in a rut of buying the same fruits again and again. Avoid this habit by shopping for what’s in season. You’ll enjoy ephemeral flavors plus nutritional variety as your choices change naturally through the year.
Good Choice:
1 apple + 1 tablespoon peanut butter = 189 calories and 5.7 grams of filling fiber
Not-So-Good Choices:
1 slice of cake = 600 calories
1 medium serving of fries = 370 calories
1 (1.5-ounce) serving of potato chips = 225 calories
Eating Out Tips
If you aren’t able to bring your own snacks, here are some ideas when swinging through a drive-thru, stopping at a convenience store, or standing in front of the vending machine:
• A 1.5-ounce package of tropical trail mix = 180 calories
• Junior-sized Chocolate Frosty from Wendy’s = 150 calories
• Vanilla Ice Cream Cone (reduced-fat) at McDonald’s = 150 calories
Hot Artichoke-Cheese Dip
This warm dip is just the thing when you hanker for a creamy, cheesy snack. And because you are likely to have the ingredients on hand in the fridge and freezer, it’s also great for impromptu entertaining.
2 garlic cloves
1 green onion, cut into pieces
⅓ cup (1½ ounces) grated Parmigiano-Reggiano cheese, divided
⅓ cup reduced-fat mayonnaise
¼ cup (2 ounces) ⅓-less-fat cream cheese
1 tablespoon fresh lemon juice
¼ teaspoon crushed red pepper
12 ounces frozen artichoke hearts, thawed and drained
Cooking spray
24 (½-ounce) slices baguette, toasted
1. Preheat oven to 400°.
2. Place garlic and onion in a food processor; process until finely chopped. Add ¼ cup Parmigiano-Reggiano cheese and next 4 ingredients; process until almost smooth. Add artichoke hearts; pulse until artichoke hearts are coarsely chopped. Spoon mixture into a 3-cup gratin dish coated with cooking spray; sprinkle evenly with remaining Parmigiano-Reggiano cheese. Bake at 400° for 15 minutes or until thoroughly heated and bubbly. Serve hot with baguette slices. Yield: 12 servings (serving size: 2½ tablespoons dip and 2 baguette slices).
CALORIES 126; FAT 3.4g (sat 1.3g, mono 0.6g, poly 0.5g); PROTEIN 5.1g; CARB 20.8g; FIBER 2.3g; CHOL 7mg; IRON 1.1mg; SODIUM 334mg; CALC 59mg
BACK ON TRACK
Avoid a See-Food Diet
Office workers who kept candy in clear dishes on their desks dipped in for a sample 71 percent more often than those who kept their candy out of sight. If you keep candy in your work space, put it in a drawer or container where it’s not in your view all day.
Party Bean Dip with Baked Tortilla Chips
Making your own tortilla chips helps manage fat levels, allowing you to use regular cheese in the recipe. Organic refried beans may have at least half the sodium of conventional ones and can have a drier texture. Adding a little lime juice makes the beans smoother and enhances the flavor. Using organic salsa also helps keep sodium in check.
6 (8-inch) fat-free flour tortillas
Cooking spray
½ teaspoon paprika
2 teaspoons fresh lime juice
½ teaspoon ground cumin
1 (16-ounce) can organic refried beans (such as Amy’s or Eden Organic)
1 cup organic bottled salsa (such as Muir Glen)
⅔ cup frozen whole-kernel corn, thawed
¼ cup chopped green onions
2 tablespoons chopped black olives
¾ cup (3 ounces) preshredded 4-cheese Mexican blend cheese
¾ cup light sour cream
2 tablespoons chopped fresh cilantro
1. Preheat oven to 350°.
2. Cut each tortilla into 8 wedges, and arrange wedges in single layers on 2 baking sheets. Lightly spray wedges with cooking spray; sprinkle with paprika. Bake at 350° for 15 minutes or until lightly browned and crisp. Cool.
3. Combine juice, cumin, and beans in a medium bowl, stirring until well combined. Spread mixture evenly into an 11 x 7–inch baking dish coated with cooking spray. Spread salsa evenly over beans. Combine corn, onions, and olives; spoon corn mixture evenly over salsa. Sprinkle cheese over corn mixture. Bake at 350° for 20 minutes or until bubbly. Let stand 10 minutes. Top with sour cream; sprinkle with cilantro. Serve with tortilla chips. Yield: 12 servings (serving size: ½ cup dip and 4 tortilla wedges).
CALORIES 135; FAT 3.8g (sat 2.3g, mono 0.1g, poly 0.1g); PROTEIN 6.1g; CARB 20.7g; FIBER 4g; CHOL 11mg; IRON 1.1mg; SODIUM 392mg; CALC 123mg
NUTRITION NOTE
Refried Beans
Traditionally, refried beans are made using lard, which is high in saturated fat, but you can find many canned varieties that are made using vegetable oil. With a lower amount of saturated fat, these varieties are healthier options. Another healthy choice is a fat-free variety, which is made without lard or oil—just beans, seasonings, and spices. Read the ingredient label to be sure what you’re buying.
Spicy Black Bean Hummus
This delicious hummus comes together quickly.
1 garlic clove, peeled
2 tablespoons fresh lemon juice
1 tablespoon tahini (roasted sesame seed paste)
1 teaspoon ground cumin
¼ teaspoon salt
1 (15-ounce) can black beans, rinsed and drained
1 small jalapeño pepper, chopped (about 2 tablespoons)
Dash of crushed red pepper
2 teaspoons extra-virgin olive oil
Dash of ground red pepper
1 (6-ounce) bag pita chips (such as Stacy’s Simply Naked)
1. Place garlic in a food processor; process until finely chopped. Add lemon juice and next 6 ingredients; process until smooth.
2. Spoon bean mixture into a medium bowl, and drizzle with oil. Sprinkle with ground red pepper. Serve with pita chips. Yield: 8 servings (serving size: about 2½ tablespoons hummus and 4 chips).
CALORIES 148; FAT 6.2g (sat 0.7g, mono 1.2g, poly 0.6g); PROTEIN 4.5g; CARB 20.6g; FIBER 3.5g; CHOL 0mg; IRON 1.7mg; SODIUM 381mg; CALC 16mg
NUTRITION NOTE
Black Beans
This rich-tasting bean has a velvety texture and also offers a variety of nutritional benefits. Like other beans, it’s high in fiber and protein—a ½ cup of cooked beans provides 7.5 grams of fiber and 7.6 grams of protein. They’re also rich in folate and magnesium.
Lima Bean Dip
Fava beans are traditional in this hummus-like dip. Use them, if you can find them, in place of the lima beans. Serve with raw vegetables for dipping. A 1-cup serving of a mixture of fresh carrots, bell pepper strips, celery, and cucumber will add 27 calories.
1 pound frozen baby lima beans
3 tablespoons sesame seeds, toasted
¼ cup fresh lemon juice
1 tablespoon extra-virgin olive oil
¾ teaspoon kosher salt
1 garlic clove
1. Cook beans in boiling water 10 minutes or until very tender. Drain, reserving ½ cup cooking liquid.
2. Place sesame seeds in a blender; process until finely ground. Add juice and next 3 ingredients; process until blended. Add beans and ½ cup reserved liquid; process until almost smooth, scraping sides of blender occasionally. Yield: 8 servings (serving size: about ¼ cup).
CALORIES 95; FAT 3.4g (sat 0.3g, mono 1.4g, poly 0.2g); PROTEIN 4.7g; CARB 13g; FIBER 3.6g; CHOL 0mg; IRON 1.4mg; SODIUM 195mg; CALC 21mg
NUTRITION NOTE
Lima Beans
Lima beans are loaded with nutrients. They’re a good source of fiber and protein—a ½ cup of cooked lima beans contains 7 grams of fiber and 7.3 grams of protein. They’re also a good source of folate, potassium, and iron.
White Bean Dip with Rosemary and Sage
Prepare the dip up to a day in advance to give the flavors a chance to meld. In addition to pita wedges, you can serve mixed fresh vegetables for dipping.
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
2 teaspoons minced fresh rosemary
2 teaspoons minced fresh sage
¼ teaspoon freshly ground black pepper
2 garlic cloves, chopped
1 (19-ounce) can cannellini beans or other white beans, rinsed and drained
4 (6-inch) pitas, each cut into 6 wedges
Fresh sage sprig (optional)
1. Place first 7 ingredients in a food processor; process until smooth. Serve with pita wedges. Garnish with sage sprig, if desired. Yield: 8 servings (serving size: about 3 tablespoons dip and 3 pita wedges).
CALORIES 128; FAT 1.9g (sat 0.3g, mono 1.3g, poly 0.3g); PROTEIN 5.1g; CARB 22.6g; FIBER 2.1g; CHOL 0mg; IRON 1.9mg; SODIUM 161mg; CALC 35mg
NUTRITION NOTE
Include Protein
Eating a snack with protein (like the beans in this recipe) rather than just carbs can help curb hunger, keeping daily calories in check.
Avocado-Mango Salsa with Roasted Corn Chips
Avocado provides more than half of the 158 milligrams of potassium in each serving of this snack, which is also a good source of fiber and monounsaturated fat.
12 (6-inch) corn tortillas, each cut into 6 wedges
Cooking spray
¼ teaspoon kosher salt, divided
1¼ cups chopped peeled avocado
1 cup chopped peeled mango
1 tablespoon finely chopped fresh cilantro
4 teaspoons fresh lime juice
Fresh cilantro sprigs (optional)
1. Preheat oven to 425°.
2. Arrange tortilla wedges in a single layer on baking sheets coated with cooking spray. Coat wedges with cooking spray; sprinkle ⅛ teaspoon salt evenly over wedges. Bake at 425° for 8 minutes or until crisp.
3. Combine remaining ⅛ teaspoon salt, avocado, and next 3 ingredients, tossing gently. Let stand 10 minutes. Garnish with cilantro sprigs, if desired. Serve with chips. Yield: 9 servings (serving size: about ¼ cup salsa and 8 chips).
CALORIES 123; FAT 4.1g (sat 0.7g, mono 2.3g, poly 0.8g); PROTEIN 2.5g; CARB 21.1g; FIBER 3.2g; CHOL 0mg; IRON 0.8mg; SODIUM 111mg; CALC 65mg
QUICK FIX
Swimming
If you have access to a pool, either at home or at your gym, get in and get going. A 30-minute swim session can burn 250 calories.
Potato Chips with Blue Cheese Dip
This recipe received our Test Kitchens’ highest rating. Use a mandoline to cut the potato for the best results; hand-cutting is less likely to produce sufficiently thin and uniform slices. If you have any leftover chips, store them in an airtight container for up to a week. You’ll need to bake them for 2 minutes at 450° to recrisp before eating.
⅓ cup (1½ ounces) finely crumbled blue cheese
⅓ cup fat-free sour cream
2 tablespoons light mayonnaise
2 tablespoons fat-free milk
¼ teaspoon Worcestershire sauce
1 pound russet potato, thinly sliced (about 1 large), divided
Cooking spray
½ teaspoon salt, divided
1. Preheat oven to 400°. Place baking sheet in oven.
2. Combine first 5 ingredients in a small bowl, stirring well. Cover and chill.
3. Place potato slices on paper towels; pat dry. Arrange half of potato slices in a single layer on preheated baking sheet coated with cooking spray. Sprinkle with ¼ teaspoon salt. Bake at 400° for 10 minutes. Turn potato slices over; bake an additional 5 minutes or until golden. Repeat procedure with remaining potatoes and remaining ¼ teaspoon salt. Serve immediately with blue cheese mixture. Yield: 6 servings (serving size: about ½ cup chips and about 2 tablespoons dip).
CALORIES 117; FAT 3.7g (sat 1.6g, mono 0.6g, poly 0.1g); PROTEIN 4.2g; CARB 16.8g; FIBER 1g; CHOL 9mg; IRON 0.7mg; SODIUM 352mg; CALC 80mg
NUTRITION NOTE
Baked vs. Fried Potato Chips
Opting to bake potato chips instead of deep-frying them is a healthy switch. You still get the crunch that makes chips so delicious but you save on calories and also particularly on saturated fat. Baked chips contain 74 percent less saturated fat than their fried counterparts.
EASY-TO-ASSEMBLE
Indian-Spiced Roasted Nuts
This simple recipe makes a tasty snack. Use your favorite nuts, and add a bit of heat with a dash of ground red pepper, if you like.
1½ teaspoons brown sugar
1½ teaspoons honey
1 teaspoon canola oil
¾ teaspoon ground cinnamon
⅛ teaspoon salt
⅛ teaspoon ground cardamom
⅛ teaspoon ground cloves
Dash of freshly ground black pepper
¼ cup blanched almonds
¼ cup cashews
¼ cup hazelnuts
1. Preheat oven to 350°.
2. Combine first 8 ingredients in a microwave-safe bowl. Microwave at HIGH 30 seconds; stir until blended. Add nuts to sugar mixture; toss to coat.
3. Spread nuts evenly on a baking sheet lined with parchment paper. Bake at 350° for 15 minutes or until golden brown. Cool. Yield: 6 servings (serving size: 2 tablespoons).
CALORIES 120; FAT 10g (sat 1g, mono 6.6g, poly 1.8g); PROTEIN 3g; CARB 6.8g; FIBER 1.6g; CHOL 0mg; IRON 1mg; SODIUM 88mg; CALC 28mg
NUTRITION NOTE
Honey
This wonderfully rich golden liquid is a natural sweetener that can enhance a variety of dishes. The color and flavor of the honey depend on the type of flowers the bees collect the nectar from, but in general, lighter-colored honeys have a milder flavor than darker ones. Research has found that honey contains phytonutrients that have cancer-preventing and anti-tumor qualities. However, a majority of these beneficial compounds can be removed if the honey is heavily processed.
EASY-TO-ASSEMBLE
Roasted Chile-Spiced Edamame
Frozen edamame that’s already been shelled is the key to this recipe’s fast prep.
1 (14-ounce) package frozen shelled edamame (green soybeans), thawed
Cooking spray
1 tablespoon New Mexico red chile powder or chili powder
1 teaspoon onion powder
¾ teaspoon sea salt
½ teaspoon ground ginger
½ teaspoon ground red pepper
1. Preheat oven to 350°.
2. Arrange edamame in a single layer on a baking sheet, and coat with cooking spray. Combine chile powder and next 4 ingredients. Sprinkle over edamame; toss to coat.
3. Bake edamame at 350° for 1½ hours, stirring beans every 30 minutes. Yield: 5 servings (serving size: about ¼ cup).
CALORIES 113; FAT 3.5g (sat 0.4g, mono 0.7g, poly 1.7g); PROTEIN 8.7g; CARB 10.9g; FIBER 4.8g; CHOL 0mg; IRON 2mg; SODIUM 393mg; CALC 59mg
NUTRITION NOTE
Edamame
Pronounced eh-dah-MAH-meh, edamame are soybeans that are not fully mature. The bean pod looks like a large, fuzzy sugar snap pea. Whether fresh or frozen, this healthful legume adds fiber, vitamin K, and protein to your diet.
EASY-TO-ASSEMBLE
Apricot-Almond Granola
Granola makes a great portable snack with lots of fiber and is alsogood served on yogurt or light ice cream.
2¾ cups old-fashioned rolled oats
½ cup slivered almonds
½ cup dried cherries
½ cup coarsely chopped dried apricots
⅓ cup coarsely chopped walnuts
⅓ cup golden raisins
½ cup honey
⅓ cup butter, melted
1. Preheat oven to 350°.
2. Combine first 6 ingredients in a medium bowl. Combine honey and butter. Drizzle honey mixture over oat mixture; toss to coat. Spread mixture in a single layer on a jelly-roll pan. Bake at 350° for 15 minutes; stir. Bake an additional 10 minutes or until lightly browned. Cool completely on pan. Break into pieces. Yield: 6 cups (serving size: ¼ cup).
CALORIES 123; FAT 4.5g (sat 1.5g, mono 1.5g, poly 1.2g); PROTEIN 2.5g; CARB 19.1g; FIBER 2g; CHOL 5mg; IRON 0.8mg; SODIUM 15mg; CALC 19mg
NUTRITION NOTE
Dried Fruit
Dried fruits (like cranberries, raisins, or apricots) are a sweet way to help you get the two to four servings of fruit you’re supposed to have each day. A ¼-cup serving—a small handful—counts as one serving. You’ll be getting a dose of vitamins and antioxidants, too.
Maple Kettle Corn
Intensely sweet maple sugar flavors this version of the classic sweet-salty snack. To prevent the sugar from burning, shake the pan as the popcorn cooks.
2 tablespoons canola oil
½ cup unpopped popcorn kernels
¼ cup maple sugar
½ teaspoon kosher salt
1. Heat oil in a 3-quart saucepan over medium-high heat. Add popcorn, sugar, and salt to pan; cover and cook 3 minutes or until kernels begin to pop, shaking pan frequently. Continue cooking 2 minutes, shaking pan constantly to prevent burning. When popping slows down, remove pan from heat. Let stand, covered, until all popping stops. Yield: 6 servings (serving size: 2 cups).
CALORIES 119; FAT 5.3g (sat 0.4g, mono 2.8g, poly 1.3g); PROTEIN 1.7g; CARB 16.4g; FIBER 2.4g; CHOL 0mg; IRON 0.4mg; SODIUM 157mg; CALC 5mg
NUTRITION NOTE
Popcorn
Popcorn has a lot of bulk for its calories, so it helps fill you up. Plus, 3½ cups contains one of your three recommended daily servings of whole grains.
EASY-TO-ASSEMBLE
Crisp and Spicy Snack Mix
Make this to snack on before dinner. And if there’s any left, toss it on a salad to add crunch.
2 cups criss-cross of corn and rice cereal (such as Crispix)
1 cup tiny pretzel twists
½ cup reduced-fat wheat crackers (such as Wheat Thins)
½ cup reduced-fat cheddar crackers (such as Cheez-It)
1½ tablespoons butter, melted
1 tablespoon ginger stir-fry sauce (such as Lawry’s)
1 teaspoon chili powder
1 teaspoon ground cumin
¼ teaspoon salt
Cooking spray
1. Preheat oven to 250º.
2. Combine first 4 ingredients in a bowl. Combine butter and next 4 ingredients; drizzle over cereal mixture, tossing to coat. Spread mixture into a jelly-roll pan coated with cooking spray. Bake at 250º for 30 minutes or until crisp, stirring twice. Yield: 4 cups (serving size: ½ cup).
CALORIES 117; FAT 3.9g (sat 1.7g, mono 0.7g, poly 0.5g); PROTEIN 2.2g; CARB 18.5g; FIBER 0.8g; CHOL 6mg; IRON 2.6mg; SODIUM 368mg; CALC 17mg
NUTRITION NOTE
False Sense of Security
If a snack or dessert is marked as “low-fat,” “reduced-fat,” or “light,” it doesn’t necessarily mean it’s low in calories. The low-fat claim on the package can sometimes give a false sense of security that these foods are somehow safer to eat, which can lead to overeating. Regardless of fat content, these foods still contain calories, so it’s important to treat low-fat foods like any others, and enjoy them in moderation.
Curried Sunflower Brittle
If you use color changes as cooking cues for the sunflower seed kernels, curry powder, or sugar mixture, they might become overcooked and bitter. Sugar has no scent until it begins to caramelize; the key to this recipe is adding sunflower seeds right at that point. Store in an airtight container for up to a week.
Cooking spray
1 cup unsalted, untoasted sunflower seed kernels
½ teaspoon curry powder
⅛ teaspoon salt
1¼ cups sugar
¼ cup water
2 tablespoons light-colored corn syrup
1. Line a baking sheet with foil; coat foil with cooking spray. Coat flat surface of a metal spatula with cooking spray; set aside.
2. Heat a large nonstick skillet over medium-high heat. Add kernels; cook until they release a toasted aroma (about 3 minutes), stirring frequently. Place in a bowl; wipe pan with a paper towel.
3. Heat pan over medium-high heat. Add curry powder; cook until fragrant (about 30 seconds), stirring constantly. Add curry to kernels. Sprinkle with salt; stir to combine.
4. Combine sugar, ¼ cup water, and corn syrup in a saucepan. Bring mixture to a boil over medium-high heat, stirring occasionally until sugar dissolves. Continue to cook, without stirring, until first sign of caramel fragrance (about 3 minutes).
5. Remove from heat; stir in kernel mixture. Rapidly spread mixture to about ⅛-inch thickness onto prepared baking sheet using prepared spatula. Cool completely; break into small pieces. Yield: 16 servings (serving size: 1 ounce).
CALORIES 111; FAT 3.8g (sat 0.4g, mono 0.7g, poly 2.5g); PROTEIN 1.8g; CARB 19.2g; FIBER 0.8g; CHOL 0mg; IRON 0.5mg; SODIUM 24mg; CALC 11mg
NUTRITION NOTE
Sunflower Seeds
Like other nuts, sunflower seeds have staying power. Packed with filling protein and healthy fats, these small seeds are also an excellent source of vitamin E, which has antioxidant properties, and contain folate, a vitamin that is necessary for pregnant women to help prevent birth defects.
Chocolate Hazelnut Bark
You can substitute any dried fruit in place of the dried cherries in this crunchy, sweet snack.
¾ cup hazelnuts (about 4 ounces)
⅓ cup dried cherries, coarsely chopped
2 tablespoons finely chopped crystallized ginger
6 ounces bittersweet chocolate, chopped
1. Preheat oven to 350°.
2. Place hazelnuts on a baking sheet. Bake at 350° for 20 minutes, stirring once halfway through cooking. Turn nuts out onto a towel. Roll up towel; rub off skins. Coarsely chop nuts. Combine chopped nuts, cherries, and ginger in a medium bowl.
3. Place chocolate in a microwave-safe measuring cup. Microwave at HIGH 1 minute or until chocolate melts, stirring every 15 seconds. Add to nut mixture, stirring just until combined. Spread mixture evenly on a jelly-roll pan lined with foil; freeze 1 hour. Break into pieces. Yield: About 12 ounces (serving size: 1 ounce).
CALORIES 139; FAT 8.8g (sat 2.5g, mono 3.9g, poly 0.7g); PROTEIN 2.1g; CARB 15.4g; FIBER 1.4g; CHOL 0mg; IRON 0.8mg; SODIUM 5mg; CALC 19mg
NUTRITION NOTE
Bittersweet Chocolate
This chocolate is a sweetened form of dark chocolate. This type of chocolate contains polyphenols and flavonoids, two types of antioxidants that help prevent damage caused by cholesterol in arteries and may help reduce high blood pressure, reduce LDL cholesterol (the bad kind), or even provide potential cancer-fighting benefits.
WEEKEND FAVORITE
Toasted Coconut Marshmallows
These are good as a snack or dropped into a mug of hot chocolate.The mixture for the marshmallows becomes quite thick and requires substantial beating time, so you’ll want to use a heavy-duty stand mixer instead of a handheld mixer. Using a stand mixer also makes it safer (and easier) to gradually add the hot gelatin mixture to the beaten egg whites. Use a dough scraper to cut the marshmallows into squares with a quick vertical motion (avoid dragging it as you cut the marshmallows). If the dough scraper sticks to the marshmallows, dust it with powdered sugar.
Cooking spray
2 cups flaked sweetened coconut, toasted
2½ envelopes unflavored gelatin (2 tablespoons plus 1¼ teaspoons)
¾ cup cold water, divided
2 cups granulated sugar, divided
⅔ cup light-colored corn syrup
1 tablespoon vanilla extract
¼ teaspoon salt
2 large egg whites
⅔ cup powdered sugar
3 tablespoons cornstarch
1. Line a 13 x 9–inch baking pan with heavy-duty plastic wrap, allowing plastic wrap to extend 1 inch over sides of pan. Lightly coat plastic wrap with cooking spray. Spread coconut in an even layer in bottom of pan; set aside.
2. Sprinkle gelatin over ½ cup cold water in a small bowl; set aside.
3. Combine remaining ¼ cup water, 1¾ cups granulated sugar, and corn syrup in a large saucepan. Cook, without stirring, over medium-high heat until a candy thermometer registers 260° (about 15 minutes). Remove from heat; gradually stir in softened gelatin (mixture will appear foamy).
4. While sugar mixture cooks, beat vanilla, salt, and egg whites using a heavy-duty stand mixer with whisk attachment at high speed until foamy. Gradually add remaining ¼ cup granulated sugar, 1 tablespoon at a time, until stiff peaks form. Gradually pour in gelatin mixture, beating until very thick (about 5 minutes). Gently spread marshmallow mixture over coconut in prepared pan. Coat 1 side of another sheet of plastic wrap with cooking spray. Place plastic wrap, coated side down, over marshmallow mixture. Chill 8 hours or until firm.
5. Sprinkle powdered sugar and cornstarch over a cutting board. Remove top sheet of plastic wrap. Invert marshmallow mixture over powdered sugar mixture. Using a dough scraper, cut mixture into about 1-inch squares. Store between sheets of wax or parchment paper in an airtight container. Yield: 8 dozen (serving size: 3 marshmallows).
CALORIES 107; FAT 1.5g (sat 1.3g, mono 0.1g, poly 0g); PROTEIN 0.9g; CARB 23.4g; FIBER 0.2g; CHOL 0mg; IRON 0.1mg; SODIUM 43mg; CALC 2mg
BACK ON TRACK
Don’t Deny Yourself
Often weight loss is associated with deprivation, but that method of losing extra pounds may not be the best bet for long-term weight loss and maintenance. When Belgian researchers told 68 women to either enjoy or refuse their favorite snack, the refusers ate more of the forbidden snack once they were given the green light a day later. Sensible snacking helps you avoid overeating.
Deep Dark Chocolate Biscotti
Serve with a cup of coffee for an afternoon pick-me-up. Black coffee doesn’t contain many calories—2 calories in an 8-ounce cup—but adding 1 tablespoon of half-and-half (20 calories) and 1 teaspoon of granulated sugar (16 calories) or a sugar substitute will fill out this snack.
9.5 ounces whole-wheat flour (about 2 cups)
2 tablespoons flaxseed
½ teaspoon baking soda
¼ teaspoon salt
⅓ cup granulated sugar
⅓ cup packed dark brown sugar
2 large egg whites
1 large egg
1½ teaspoons vanilla extract
¾ cup unsalted almonds
⅔ cup dark chocolate chips (such as Hershey’s)
1. Preheat oven to 350°.
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 3 ingredients in a bowl, stirring with a whisk. Combine granulated sugar and next 3 ingredients in a bowl; beat with a mixer at high speed for 2 minutes. Add vanilla; mix well. Add flour mixture to egg mixture; stir until combined. Fold in almonds and chocolate. Divide dough into 3 equal portions. Roll each portion into a 6-inch-long roll. Arrange rolls 3 inches apart on a baking sheet lined with parchment paper. Pat to 1-inch thickness. Bake at 350° for 28 minutes or until firm.
3. Remove rolls from baking sheet; cool 10 minutes on a wire rack. Cut rolls diagonally into 30 (½-inch) slices. Place, cut sides down, on baking sheet. Reduce oven temperature to 325°; bake 7 minutes. Turn cookies over; bake 7 minutes (cookies will be slightly soft in center but will harden as they cool). Remove from baking sheet; cool on wire rack. Yield: 30 servings (serving size: 1 biscotto).
CALORIES 94; FAT 3.5g (sat 0.9g, mono 1.7g, poly 0.7g); PROTEIN 2.7g; CARB 14.4g; FIBER 1.9g; CHOL 7mg; IRON 0.7mg; SODIUM 49mg; CALC 18mg
NUTRITION NOTE
Whole-Wheat Flour
Whole-wheat flour is more nutritious than refined white flour and using it in baking is one way to incorporate more whole grains into your diet. Processing strips white flour of many of its nutrients, including the fiber, essential fatty acids, and most of the vitamins and minerals, and while some are added back through fortification, it’s impossible to replace them all.
Caramel Apple Oatmeal Cookies
Dried apples and caramel bits are good replacements for raisins in this version of oatmeal cookies.
6.75 ounces all-purpose flour (about 1½ cups)
1½ cups old-fashioned rolled oats
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon salt
¾ cup granulated sugar
¾ cup packed brown sugar
6 tablespoons unsalted butter, softened
2 teaspoons vanilla extract
1 large egg
¾ cup finely chopped dried apple slices
¾ cup caramel bits or 16 small soft caramel candies, chopped
1. Preheat oven to 350°.
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients in a bowl; stir well.
3. Place sugars and butter in a large bowl; beat with a mixer at medium speed until light and fluffy. Add vanilla and egg; beat well. Gradually add flour mixture; beat at low speed just until combined. Fold in apple and caramel bits.
4. Drop dough by 2 teaspoonfuls 2 inches apart onto baking sheets lined with parchment paper. Flatten balls slightly with hand. Bake at 350° for 9 minutes. Cool on pans 3 minutes. Remove cookies from pans; cool completely on wire racks. Yield: 4 dozen (serving size: 1 cookie).
CALORIES 83; FAT 2g (sat 1.1g, mono 0.5g, poly 0.3g); PROTEIN 1.1g; CARB 15.5g; FIBER 0.5g; CHOL 8mg; IRON 0.4mg; SODIUM 74mg; CALC 17mg
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Pack a Snack
If you’re not snacking, you may want to consider adding one to your day. Eating a snack between meals helps satisfy cravings, keeps your energy and mood high, and provides extra vitamins and minerals that may not be met during meals. Plus, science has found that snacking is good for you. The 5,000-subject-strong National Health and Nutrition Examination Survey found that people who ate snacks in addition to three meals a day had higher levels of nutrients in their diets.
Almond Butter Snickerdoodles
Almond butter puts a modern twist on these classic cookies.
1 cup packed brown sugar
⅓ cup (about 3 ounces) ⅓-less-fat cream cheese, softened
¼ cup unsalted butter, softened
2 tablespoons smooth almond butter
1 teaspoon grated lemon rind
1 teaspoon vanilla extract
2 large egg yolks, lightly beaten
4.75 ounces white whole-wheat flour (about 1 cup)
1.5 ounces whole-wheat flour (about ⅓ cup)
1 teaspoon baking soda
1½ teaspoons ground cinnamon, divided
½ teaspoon salt
2 tablespoons granulated sugar
1. Preheat oven to 350°.
2. Line a large baking sheet with parchment paper.
3. Place first 4 ingredients in a medium bowl, and beat with a mixer at high speed until well combined (about 2 minutes). Add lemon rind, vanilla, and egg yolks; beat until well blended.
4. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours, baking soda, ½ teaspoon cinnamon, and salt; stir with a whisk. Add flour mixture to butter mixture; beat at low speed until well combined. Drop half of dough by rounded tablespoonfuls onto prepared baking sheet. Combine remaining 1 teaspoon cinnamon and granulated sugar in a small bowl; sprinkle half of cinnamon-sugar mixture evenly over cookies. Bake at 350° for 6 minutes; flatten cookies with back of a spatula. Bake an additional 6 minutes. Cool on pans 1 minute. Remove from pans, and cool on wire racks. Repeat procedure with remaining dough and sugar mixture. Yield: 2 dozen (serving size: 1 cookie).
CALORIES 104; FAT 3.8g (sat 1.9g, mono 1.2g, poly 0.3g); PROTEIN 1.6g; CARB 16.2g; FIBER 0.5g; CHOL 25mg;IRON 0.7mg; SODIUM 127mg; CALC 19mg
NUTRITION NOTE
Almond Butter
Like other nut butters, almonds butter retains the nutrients of almonds, which means it’s rich in protein, fiber, and healthy fats. Two tablespoons of almond butter also provides 30 percent of daily magnesium needs and is a rich source of vitamin E. This satisfying spread comes in two varieties, raw and roasted. Use raw for a subtle, sweet taste and roasted for more intense flavor.
Chocolate Chip Cookies
Store up to one week in an airtight container—if they last that long. We suggest keeping a dozen in the freezer for emergencies.
10 ounces all-purpose flour (about 2¼ cups)
1 teaspoon baking soda
¼ teaspoon salt
1 cup packed brown sugar
¾ cup granulated sugar
½ cup butter, softened
1 teaspoon vanilla extract
2 large egg whites
¾ cup semisweet chocolate chips
Cooking spray
1. Preheat oven to 350°.
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking soda, and salt, stirring with a whisk.
3. Combine sugars and butter in a large bowl; beat with a mixer at medium speed until well blended. Add vanilla and egg whites; beat 1 minute. Add flour mixture and chips; beat until blended.
4. Drop dough by level tablespoons 2 inches apart onto baking sheets coated with cooking spray. Bake at 350° for 10 minutes or until lightly browned. Cool on pans 2 minutes. Remove from pans; cool completely on wire racks. Yield: 4 dozen (serving size: 1 cookie).
CALORIES 88; FAT 3g (sat 1.8g, mono 0.5g, poly 0.1g); PROTEIN 1g; CARB 14.6g; FIBER 0.2g; CHOL 5mg; IRON 0.4mg; SODIUM 56mg; CALC 5mg
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Pre-Portion Tempting Treats
The bigger the package, the more food you’ll pour out of it. When two groups were given half- or 1-pound bags of M&Ms to eat while watching TV, those given the 1-pound bag ate nearly twice as much. When you make a batch of snacks or treats, divide it into servings and place each in its own zip-top plastic bag or wrap it individually in plastic wrap.
Mudslide Cookies
When the cookies are done, they’ll be cracked on top and still moist in the center.
2 ounces bittersweet chocolate, coarsely chopped
2 ounces unsweetened chocolate, coarsely chopped
1½ tablespoons butter
1 tablespoon instant coffee granules
1 tablespoon hot water
1 teaspoon vanilla extract
6.75 ounces all-purpose flour (about 1½ cups)
½ cup unsweetened cocoa
2 teaspoons baking powder
⅛ teaspoon salt
2½ cups sugar
½ cup egg substitute
2 large eggs
½ cup chopped walnuts
¼ cup semisweet chocolate minichips
1. Preheat oven to 350°.
2. Place first 3 ingredients in a microwave-safe bowl; microwave at HIGH 1 minute or until chocolate is almost melted. Stir until smooth.
3. Combine coffee granules and 1 tablespoon hot water, stirring until granules dissolve. Stir coffee and vanilla into chocolate mixture.
4. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 3 ingredients, stirring well with a whisk. Combine sugar, egg substitute, and eggs in a large bowl; beat with a mixer at high speed 6 minutes or until thick and pale. Gently stir one-fourth of egg mixture into chocolate mixture; stir chocolate mixture into remaining egg mixture. Stir in flour mixture, nuts, and chocolate chips.
5. Cover baking sheets with parchment paper. Drop dough by rounded tablespoonfuls 2 inches apart on prepared baking sheets; with moist hands, gently press dough into ¼-inch-thick rounds. Bake at 350° for 15 minutes or until set. Cool 1 minute. Remove from pans; cool completely on wire racks. Yield: 30 servings (serving size: 1 cookie).
CALORIES 142; FAT 4.7g (sat 2g, mono 1g, poly 1.1g); PROTEIN 2.5g; CARB 25.2g; FIBER 1.3g; CHOL 16mg; IRON 1.1mg; SODIUM 59mg; CALC 29mg
QUICK FIX
Soccer
A casual game of soccer with friends can be a fun way to exercise. Thirty minutes on the field can burn 250 calories. If it’s a competitive game with lots of running, that number can increase to 350 calories in 30 minutes.
Espresso Crinkles
Lightly coat your hands with flour to make rolling the dough into balls easier. The dough freezes well. Freeze the dough after step 1, thaw in the refrigerator, then proceed with step 2. The powdered sugar coating gives these cookies an appealing cracked finish. Serve with coffee to echo the espresso flavor.
4.5 ounces all-purpose flour (about 1 cup)
1¼ cups powdered sugar, divided
¼ cup unsweetened cocoa
1¼ teaspoons baking powder
⅛ teaspoon salt
5¼ teaspoons canola oil
1½ ounces unsweetened chocolate, chopped
1 teaspoon instant espresso granules
¾ cup packed brown sugar
3 tablespoons light-colored corn syrup
1½ teaspoons vanilla extract
2 large egg whites
1. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, ¾ cup powdered sugar, and next 3 ingredients in a medium bowl; stir with a whisk. Combine oil and chocolate in a small saucepan over low heat; cook until chocolate melts, stirring constantly. Add espresso granules to pan; stir until blended. Remove from heat. Pour chocolate mixture into a large bowl; cool 5 minutes. Stir in brown sugar, syrup, and vanilla. Add egg whites, stirring with a whisk. Add flour mixture to egg mixture, stirring gently just until combined. Cover; chill at least 2 hours or overnight.
2. Preheat oven to 350°.
3. Roll dough into 1-inch balls. Dredge balls in remaining ½ cup powdered sugar; place balls 2 inches apart on 2 baking sheets lined with parchment paper. Bake at 350° for 10 minutes or until tops are cracked and almost set. Cool cookies on pan 2 minutes or until set; remove from pan. Cool cookies on a wire rack. Yield: 24 servings (serving size: 1 cookie).
CALORIES 98; FAT 2g (sat 0.6g, mono 0.6g, poly 0.3g); PROTEIN 1.2g; CARB 19.5g; FIBER 0.6g; CHOL 0mg; IRON 0.7mg; SODIUM 47mg; CALC 21mg
QUICK FIX
Golf
A game of golf with friends can be a social and enjoyable way to exercise. You can burn more than 250 calories in an hour—even more if you walk more than you ride in the golf cart.
Cranberry-Oatmeal Bars
These cranberry-oatmeal bar cookies strike a nice flavor balance: not too sweet and not too tart. Be sure to zest the orange before you squeeze the juice.
Crust
4.5 ounces all-purpose flour (about 1 cup)
1 cup quick-cooking oats
½ cup packed brown sugar
¼ teaspoon salt
¼ teaspoon baking soda
¼ teaspoon ground cinnamon
6 tablespoons butter, melted
3 tablespoons orange juice
Cooking spray
Filling
1⅓ cups dried cranberries (about 6 ounces)
¾ cup sour cream
½ cup granulated sugar
2 tablespoons all-purpose flour
1 teaspoon vanilla extract
½ teaspoon grated orange rind
1 large egg white, lightly beaten
1. Preheat oven to 325°.
2. To prepare crust, weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 5 ingredients in a medium bowl, stirring well with a whisk. Drizzle butter and juice over flour mixture, stirring until moistened (mixture will be crumbly). Reserve ½ cup oat mixture. Press remaining oat mixture into bottom of an 11 x 7–inch baking dish coated with cooking spray.
3. To prepare filling, combine cranberries and next 6 ingredients in a medium bowl, stirring well. Spread cranberry mixture over prepared crust; sprinkle reserved oat mixture evenly over filling. Bake at 325° for 40 minutes or until edges are golden. Cool completely in pan on a wire rack. Yield: 24 servings (serving size: 1 square).
CALORIES 133; FAT 4.6g (sat 2.6g, mono 0.8g, poly 0.2g); PROTEIN 1.5g; CARB 21.9g; FIBER 0.9g; CHOL 13mg; IRON 0.6mg; SODIUM 67mg; CALC 20mg
Cherry-Oatmeal Bars: Substitute dried cherries for the dried cranberries and lemon rind for the orange rind in the filling.
CALORIES 135; FAT 4.6g (sat 2.6g, mono 0.8g, poly 0.2g); PROTEIN 1.7g; CARB 21.5g; FIBER 1.3g; CHOL 13mg; IRON 0.7mg; SODIUM 68mg; CALC 27mg
Maple-Date-Oatmeal Bars: Substitute chopped pitted dates for the dried cranberries. Omit granulated sugar from filling, and add 2 tablespoons maple syrup and 2 tablespoons brown sugar.
CALORIES 124; FAT 4.6g (sat 2.6g, mono 0.8g, poly 0.2g); PROTEIN 1.7g; CARB 19.8g; FIBER 1.1g; CHOL 13mg; IRON 0.7mg; SODIUM 68mg; CALC 26mg
QUICK FIX
Fall Leaves
When your lawn is littered with leaves in the fall, grab a rake and go to it. You’ll get the benefit of exercise—you can burn 280 calories in 30 minutes—and a beautiful lawn.
Butterscotch Bars
A small square of these rich bars is enough to satisfy a dessert craving. The flour and oats mixture is somewhat dry after combining, but it serves as both a solid base for the soft butterscotch chip layer and a crumbly, streusel-like topping.
1 cup packed brown sugar
5 tablespoons butter, melted
1 teaspoon vanilla extract
1 large egg, lightly beaten
9 ounces all-purpose flour (about 2 cups)
2½ cups quick-cooking oats
½ teaspoon salt
½ teaspoon baking soda
Cooking spray
¾ cup fat-free sweetened condensed milk
1¼ cups butterscotch morsels (about 8 ounces)
⅛ teaspoon salt
½ cup finely chopped walnuts, toasted
1. Preheat oven to 350°.
2. Combine sugar and butter in a large bowl. Stir in vanilla and egg. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 3 ingredients in a bowl. Add oat mixture to sugar mixture; stir with a fork until combined (mixture will be crumbly). Place 3 cups oat mixture in bottom of a 13 x 9–inch baking pan coated with cooking spray; press into bottom of pan. Set aside.
3. Place condensed milk, butterscotch morsels, and ⅛ teaspoon salt in a microwave-safe bowl; microwave at HIGH 1 minute or until butterscotch morsels melt, stirring every 20 seconds. Stir in walnuts. Scrape mixture into pan, spreading evenly over crust. Sprinkle evenly with remaining oat mixture, gently pressing into butterscotch mixture. Bake at 350° for 30 minutes or until topping is golden brown. Place pan on a wire rack; run a knife around outside edge. Cool completely. Cut into 36 bars. Yield: 36 servings (serving size: 1 bar).
CALORIES 148; FAT 5.1g (sat 2.7g, mono 0.9g, poly 1.1g); PROTEIN 2.6g; CARB 23.4g; FIBER 0.8g; CHOL 11mg; IRON 0.8mg; SODIUM 87mg; CALC 31mg
NUTRITION NOTE
Sweetened Condensed Milk
Sweetened condensed milk is cow’s milk from which water has been removed and sugar has been added. The result is a thick, sweet milk that adds richness to a variety of dishes, particularly desserts. For a healthier alternative to the whole-milk version, there are low-fat and fat-free varieties that provide significant saturated-fat savings—regular sweetened condensed milk has 16 grams per cup, while the low-fat variety contains 8 grams and the fat-free version has 0 grams.
Vanilla Bean Shortbread
You can make these cookies up to five days ahead, and store them in an airtight container.
Cooking spray
9 ounces all-purpose flour (about 2 cups)
¼ cup cornstarch
¼ teaspoon salt
½ cup butter, softened
½ cup canola oil
½ cup sugar
1 vanilla bean, split lengthwise
1. Preheat oven to 350°.
2. Line bottom and sides of a 13 x 9–inch baking pan with foil; coat foil with cooking spray, and set aside.
3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, cornstarch, and salt in a large bowl; stir with a whisk.
4. Place butter in a medium bowl; beat with a mixer at medium speed 2 minutes or until light and fluffy. Add oil; beat with a mixer at medium speed 3 minutes or until well blended. Gradually add sugar, beating well. Scrape seeds from vanilla bean, and add seeds to butter mixture; discard bean. Add flour mixture, beating at low speed just until blended. Spoon dough into prepared pan. Place a sheet of heavy-duty plastic wrap over dough; press to an even thickness. Discard plastic wrap. Bake at 350° for 30 minutes or until edges are lightly browned. Cool in pan 5 minutes on a wire rack; cut into 32 pieces. Carefully lift foil from pan; cool squares completely on wire rack. Yield: 32 servings (serving size: 1 piece).
CALORIES 101; FAT 6.4g (sat 2.1g, mono 2.8g, poly 1.2g); PROTEIN 0.9g; CARB 10.1g; FIBER 0.2g; CHOL 8mg; IRON 0.4mg SODIUM 39mg; CALC 2mg
NUTRITION NOTE
A Lighter Shortbread
Rich, buttery shortbread is traditionally high in saturated fat, but it can be made lighter. In this recipe, we’ve replaced half of the butter used in traditional recipes with canola oil, which is rich in heart-healthy unsaturated fat. It’s a simple change that makes our version a lot better for you and cuts the saturated fat in half.
Fudgy Mocha-Toffee Brownies
These gooey bars are as rich as anything you’ll find in a bakery. They are a welcome treat in a lunch box, as a weeknight dessert, or any time you need a sweet treat.
Cooking spray
2 tablespoons instant coffee granules
¼ cup hot water
¼ cup butter
¼ cup semisweet chocolate chips
6.75 ounces all-purpose flour (about 1½ cups)
1⅓ cups sugar
½ cup unsweetened cocoa
1 teaspoon baking powder
½ teaspoon salt
1 teaspoon vanilla extract
2 large eggs
¼ cup toffee chips
1. Preheat oven to 350°.
2. Coat bottom of a 9-inch square baking pan with cooking spray.
3. Combine coffee granules and ¼ cup hot water, stirring until coffee granules dissolve.
4. Combine butter and chocolate chips in a small microwave-safe bowl. Microwave at HIGH 1 minute or until butter melts; stir until chocolate is smooth.
5. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients in a large bowl, stirring with a whisk. Combine coffee mixture, butter mixture, vanilla, and eggs in a medium bowl, stirring with a whisk. Add coffee mixtureto flour mixture; stir just until combined. Spread evenly into prepared pan. Sprinkle evenly with toffee chips. Bake at 350° for 22 minutes. Cool on a wire rack. Yield: 20 servings (serving size: 1 brownie).
CALORIES 145; FAT 4.8g (sat 2.4g, mono 1.8g, poly 0.3g); PROTEIN 2.2g; CARB 24.9g; FIBER 1.1g; CHOL 30mg; IRON 0.9mg; SODIUM 121mg; CALC 23mg
BACK ON TRACK
Join a League
Many cities offer adult league team sports where games are played on weeknights or weekends or both depending on the league. From softball and soccer to rugby and lacrosse, you’re bound to find something you’re interested in, and many also divide teams into brackets based on skill level, so even beginners can join in and compete against other beginners. So, gather your friends and sign up to add some variety to your exercise routine.
Cream Cheese–Swirled Brownies
For moist and fudgy results, be careful not to overbake. When the brownies are perfectly done, the edges of the batter will just begin to pull away from the pan.
6.75 ounces all-purpose flour (about 1½ cups)
2 cups sugar, divided
½ cup unsweetened cocoa
½ teaspoon baking powder
¼ teaspoon salt
¼ cup butter
2 ounces unsweetened chocolate, chopped
¾ cup 2% reduced-fat milk
¾ teaspoon vanilla extract, divided
2 large eggs
Cooking spray
½ cup (4 ounces) ⅓-less-fat cream cheese, softened
1 large egg white
1. Preheat oven to 350°.
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, 1¾ cups sugar, cocoa, baking powder, and salt in a large bowl, stirring well with a whisk. Place butter and chocolate in a microwave-safe bowl; microwave at HIGH 45 seconds or until melted, stirring once. Combine milk, ½ teaspoon vanilla, and eggs, stirring well with a whisk. Add chocolate mixture and milk mixture to flour mixture; beat with a mixer at medium speed until blended. Spoon batter evenly into a 13 x 9–inch baking pan coated with cooking spray.
3. Place remaining ¼ cup sugar, remaining ¼ teaspoon vanilla, cheese, and egg white in a medium bowl; beat at medium speed until well blended using clean, dry beaters. Drizzle cheese mixture evenly over chocolate mixture; swirl batters together using tip of a knife. Bake at 350° for 30 minutes or until batter begins to pull away from sides of pan. Cool completely on a wire rack. Yield: 28 servings (serving size: 1 brownie).
CALORIES 131; FAT 4.3g (sat 2.6g, mono 1.3g, poly 0.2g); PROTEIN 2.5g; CARB 21.5g; FIBER 0.8g; CHOL 23mg;IRON 1.3mg; SODIUM 69mg; CALC 23mg
NUTRITION NOTE
Cream Cheese
Opting to use ⅓-less-fat cream cheese is a good middle-of-the-road option. In addition to being lower in saturated fat, it contains about 30 percent fewer calories than the full-fat variety while still providing a creamy texture and rich mouthfeel.
Zucchini-Pineapple Quick Bread
This recipe makes two loaves. Freeze the extra loaf, tightly wrapped in plastic wrap and heavy-duty foil, for up to one month. Thaw at room temperature. Slices are good microwaved at HIGH 10 to 15 seconds.
13.5 ounces sifted all-purpose flour (about 3 cups)
1½ teaspoons ground cinnamon
1 teaspoon salt
1 teaspoon baking soda
½ teaspoon baking powder
2 large eggs
2 cups sugar
2 cups grated zucchini (about 1½ medium zucchini)
⅔ cup canola oil
½ cup egg substitute
2 teaspoons vanilla extract
2 (8-ounce) cans crushed pineapple in juice, drained
Baking spray with flour
1. Preheat oven to 325°.
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients in a large bowl, stirring well with a whisk.
3. Beat eggs with a mixer at medium speed until foamy. Add sugar and next 4 ingredients, beating until well blended. Add zucchini mixture to flour mixture, stirring just until moist. Fold in pineapple. Spoon batter into 2 (9 x 5–inch) loaf pans coated with baking spray. Bake at 325° for 1 hour or until a wooden pickinserted in center comes out clean. Cool 10 minutes in pans on a wire rack; remove from pans. Cool completely on wire rack. Yield: 2 loaves, 16 servings per loaf (serving size: 1 slice).
CALORIES 146; FAT 5.2g (sat 0.4g, mono 2.9g, poly 1.5g); PROTEIN 2.1g; CARB 23.2g; FIBER 0.6g; CHOL 13mg; IRON 0.8mg; SODIUM 132mg; CALC 14mg
NUTRITION NOTE
Zucchini
Although readily available throughout the year, zucchini is at its peak from May through July. This richly colored green vegetable contains vitamins C and A, potassium, folate, and fiber.
Kalamata Olive Bread with Oregano
1 tablespoon olive oil
1 cup finely chopped onion
9 ounces all-purpose flour (about 2 cups)
1 teaspoon baking soda
½ teaspoon salt
1 cup low-fat buttermilk
2 tablespoons butter, melted
2 large egg whites
¼ cup pitted kalamata olives, chopped
1 tablespoon chopped fresh oregano
Cooking spray
1. Preheat oven to 350°.
2. Heat oil in a large nonstick skillet over medium-high heat. Add onion to pan; sauté 3 minutes or until onion is tender. Set aside.
3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking soda, and salt in a large bowl; make a well in center of mixture. Combine buttermilk, butter, and egg whites, stirring with a whisk. Add buttermilk mixture to flour mixture, stirring just until moist. Fold in onion, olives, and oregano.
4. Spread batter into an 8 x 4–inch loaf pan coated with cooking spray. Bake at 350° for 45 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack. Yield: 12 servings (serving size: 1 slice).
CALORIES 133; FAT 4.6g (sat 1.8g, mono 2.2g, poly 0.4g); PROTEIN 3.8g; CARB 18.8g; FIBER 0.8g; CHOL 6.7mg; IRON 1mg; SODIUM 302mg; CALC 39mg
NUTRITION NOTE
Olives
Olives deliver big flavor in a small package. This fruit can help satisfy a salty craving while offering nutritional benefits to boot. The majority of fat—88 percent— found in olives is the healthy unsaturated variety.
EASY-TO-ASSEMBLE
Cucumber, Apple, and Mint Cooler
Each serving of this smoothie offers a half-cup of vegetables, plus a little fruit.
1 cup chopped seeded peeled cucumber (about ½ pound)
⅓ cup unsweetened frozen 100% apple juice concentrate, undiluted
¼ cup cold water
¼ cup chopped fresh mint
10 ice cubes (about 4 ounces)
Cucumber slices (optional)
1. Place first 5 ingredients in a blender; process 2 minutes or until smooth. Garnish with cucumber slices, if desired. Serve immediately. Yield: 2 servings (serving size: 1 cup).
CALORIES 91; FAT 0.4g (sat 0.1g, mono 0g, poly 0.1g); PROTEIN 1g; CARB 21.6g; FIBER 1.4g; CHOL 0mg; IRON 2mg; SODIUM 16mg; CALC 41mg
NUTRITION NOTE
Fruit Juice Concentrate
Juice made from concentrate is the same as the original juice—the only thing that is missing is a majority of the water. Removing the water reduces the volume and weight of the juice, which makes it easier to ship. When water is added back to concentrate, the reconstituted juice generally has the same nutrition profile as the original juice. (The exception is if sugar is added when the juice is reconstituted.) Make sure you buy ones labeled “100 percent juice” to get all the nutritional benefits.
EASY-TO-ASSEMBLE
Carrot, Apple, and Ginger Refresher
This quick and easy drink is slim on saturated fat.
½ cup 100% carrot juice, chilled
½ cup unsweetened applesauce
½ cup organic vanilla fat-free yogurt
1 teaspoon fresh lemon juice
½ teaspoon grated peeled fresh ginger
1 frozen sliced ripe banana
5 ice cubes (about 2 ounces)
1. Place all ingredients in a blender; process 2 minutes or until smooth. Serve immediately. Yield: 2 servings (serving size: about 1¼ cups).
CALORIES 138; FAT 0.1g (sat 0g, mono 0g, poly 0.1g);PROTEIN 4.3g; CARB 32.7g; FIBER 2.3g; CHOL 2mg; IRON 0.3mg; SODIUM 79mg; CALC 126mg
NUTRITION NOTE
Fresh Ginger
Ginger has a warm, slightly woody flavor that adds a subtle sweetness to dishes. Like other spices, it’s an ideal way to add loads of flavor without adding many (if any) calories or sodium.
EASY-TO-ASSEMBLE
Mango Lassi
This sweet, Indian-style, smoothie-like drink is a blend of fresh mango, tangy plain yogurt, and milk. Choose low-fat or fat-free dairy products to keep saturated fat in check while delivering healthful calcium, potassium, and vitamin D.
1 cup chopped fresh mango
1½ tablespoons sugar
1½ cups plain fat-free Greek yogurt
½ cup 1% low-fat milk
2 teaspoons chopped pistachios
Dash of ground cardamom (optional)
1. Place mango and sugar in a blender; process until pureed. Add yogurt and milk; process until smooth. Serve with pistachios; sprinkle with cardamom, if desired. Yield: 3 servings (serving size: 1 cup lassi and about ½ teaspoon pistachios).
CALORIES 137; FAT 1.4g (sat 0.4g, mono 0.6g, poly 0.3g); PROTEIN 7g; CARB 27.5g; FIBER 1.2g; CHOL 4mg; IRON 0.2mg; SODIUM 89mg; CALC 207mg
NUTRITION NOTE
Greek Yogurt
Greek yogurt is strained to remove most of the liquid or whey, which results in a deliciously thick yogurt that helps make this Mango Lassi creamy. Greek yogurt contains more protein than regular fat-free yogurt—about 7 more grams per 5.3-ounce carton—and less sodium, but it also contains less calcium. Regular fat-free yogurt has three times more calcium than Greek yogurt.
WEEKEND FAVORITE
Lemonade Iced Tea Sorbet
Full-flavored English Breakfast tea is usually made from a blend that includes black tea leaves. But consider substituting your favorite tea to make this refreshing sorbet.
2 cups boiling water
4 regular-sized English Breakfast tea bags
¾ cup sugar
¾ cup fresh lemon juice (about 4 lemons)
1 cup ice water
Mint sprigs (optional)
Lemon slices (optional)
1. Combine 2 cups boiling water and tea bags in a large bowl; steep 5 minutes. Discard tea bags. Add sugar to tea mixture, stirring until sugar dissolves. Cool completely. Stir in juice and 1 cup ice water; chill 1 hour.
2. Pour tea mixture into freezer can of an ice-cream freezer; freeze according to manufacturer’s instructions. Spoon sorbet into a freezer-safe container. Cover and freeze 1 hour or until firm. Garnish with mint sprigs and lemon slices, if desired. Yield: 6 servings (serving size: ⅔ cup).
CALORIES 104; FAT 0g (sat 0g, mono 0g, poly 0g); PROTEIN 0.1g; CARB 27.6g; FIBER 0.1g; CHOL 0mg; IRON 0mg; SODIUM 0mg; CALC 2mg
NUTRITION NOTE
Tea
Normal tea blends as well as green and black teas contain polyphenols and flavonoids—naturally occurring compounds that have antioxidant properties. These compounds may play a role in reducing the risk of heart disease, heart attack, and stroke, and lowering the risk for certain types of cancers.
Cranberry-Jalapeño Granita
Remove the jalapeño seeds if you prefer a milder dessert. You could also use this spicy-sweet ice to top oysters on the half shell.
2 cups cranberry juice cocktail
⅓ cup sugar
4 (5-inch) mint sprigs (about ½ ounce)
1 jalapeño pepper, sliced
2 tablespoons fresh lime juice
1. Combine first 4 ingredients in a small saucepan; bring to a boil. Cover and remove from heat; let stand 15 minutes. Strain cranberry mixture through a fine mesh sieve into an 11 x 7–inch baking dish; discard solids. Cool to room temperature; stir in lime juice. Cover and freeze about 45 minutes. Stir cranberry mixture every 45 minutes until completely frozen (about 3 hours). Remove mixture from freezer; scrape entire mixture with a fork until fluffy. Yield: 4 servings (serving size: ½ cup).
CALORIES 135; FAT 0.1g (sat 0g, mono 0g, poly 0.1g);PROTEIN 0.1g; CARB 34.5g; FIBER 0.1g; CHOL 0mg; IRON 0.3mg; SODIUM 3mg; CALC 7mg
NUTRITION NOTE
Jalapeños
In addition to adding a fiery bite—but relatively few calories—to dishes (1 pepper contains about 4 calories), jalapeños contain vitamin C, vitamin A, and folate.