According to a USDA study, we as American women really stink at making good snack choices. Women are eating two to four times more calories than we should through snacks, and even worse, they’re “empty” calories (aka calories that provide no nutritional value).1
But we can fix that. Whether it’s to get you through a tough workout or an even tougher meeting, a snack can be a little boost of flavor, nutrition, and energy that can make your day go from okay to great. But why should you take the time to make your own snack instead of just grabbing a bag of roasted nuts or a hummus and pretzels pack? Two reasons: calories and cost. The kohlrabi Veggie Chips Five Ways cost 60 cents to make and have 40 calories. A bag of veggie chips from a vending machine is $2.25 and around 250 calories for an equivalent serving. So for a little more time, you can save money and calories, and give your body a much better treat.
For some Sunday fun, take a look at our Prep It Ahead recipes—you can make a batch of snacks for the week and pre-portion them out so all you have to do is grab and go. Portioning is key with snacks—sit down with a big bowl of popcorn or a plate of hummus, and it’s easy to mindlessly consume way more than you planned. And speaking of hummus, avoid getting hummus fatigue by rotating carrots, celery, kale chips, peppers, and zucchini to make the same batch of dip taste like a brand-new snack each time.
The Throw It Together recipes can still be made on the spot or taken to work; you just want to keep the individual ingredients separate until it’s time to eat—soggy crostini is definitely not appetizing. We all know the 3:00 p.m. slump that comes out of nowhere and makes us want to curl up under our desks with a nice blanket. That’s exactly the time that a flavorful, protein-packed snack can come in to save the day.
So then the inevitable question: What exactly is a Take Your Time snack? Shouldn’t a snack always be quick, something to grab out of the fridge and eat between meals? That’s exactly the mind-set that leads us to eat empty, easy calories that don’t actually help our bodies thrive throughout the day. So if you have some time on a Saturday afternoon or a lazy Sunday, take a little time for yourself and make a healthful, flavorful treat just for you or maybe for a friend who is coming over. A good TV show binge can be made even better with a snack that feels like it came from your favorite tapas place. It will taste better, and more importantly feel better, than a bag of chips.
PREP IT AHEAD
THROW IT TOGETHER
Pistachio-Parsley Pesto Crostini
Ricotta, Lemon, and Basil Stuffed Cherry Tomatoes
Spicy Cool Mini Watermelon Skewers
Cantaloupe with Feta and Walnuts
Caramelized Leek Dip with Asparagus
Strawberry-Avocado Scallion Salsa
Steamed Broccoli with Miso Peanut Butter Dip
TAKE YOUR TIME
Butternut Squash and Chard Mini Taco Bites
Quick Fridge Pickles Three Ways
Tamari-Almond Cauliflower Bites
Baked Rosemary Apple and Manchego on Crackers
Spiced Sweet Potato Fries with Creamy Avocado Dip
5 INGREDIENTS OR FEWER | VEGAN | GLUTEN-FREE
This gorgeous recipe truly can’t be any easier. You can make 2 servings at once; just save the second serving in a parchment-lined airtight container and store for up to 3 days in the refrigerator. And don’t skip the salt—it makes the chocolate extra delicious.
Prep time: 1 minute
Total time: 2 minutes
Makes 2 servings
1½ ounces dark chocolate, chopped
1 grapefruit, peeled and segmented
⅛ teaspoon sea salt
1. Place the chocolate in a microwaveable bowl. Microwave on high power in 10-second intervals until melted. Stir and let cool slightly.
2. Partially dip the grapefruit segments into the chocolate and set on a plate. Sprinkle with the salt.
Nutrition (per serving) • 158 calories, 2 g protein, 23 g carbohydrates, 3 g fiber, 19 g sugars, 7 g fat, 4 g saturated fat, 103 mg sodium
VEGAN | FREEZER FRIENDLY | GLUTEN-FREE
Before you dive in with your carrot chips, divide this tasty dip into 6 portions and refrigerate the uneaten portions in airtight containers for up to 1 week, or freeze for up to 1 month. Serve with your favorite fresh veggies or baked chips.
Prep time: 5 minutes
Total time: 5 minutes
Makes 6 servings
1 can (15 ounces) low-sodium black beans, rinsed and drained
½ cup salsa
1 clove garlic, minced
½ teaspoon ground cumin
¼ cup chopped cilantro
1 teaspoon fresh lime juice
⅛ teaspoon kosher salt
In a food processor, combine the beans, salsa, garlic, and cumin. Pulse until well combined. If the mixture seems too thick, loosen it with a little water. Transfer to a bowl and stir in the cilantro, lime juice, and salt.
Nutrition (per serving) • 46 calories, 3 g protein, 9 g carbohydrates, 3 g fiber, 1 g sugars, 0 g fat, 0 g saturated fat, 238 mg sodium
VEGETARIAN | GLUTEN-FREE | 5 INGREDIENTS OR FEWER
An overnight stay in the oven is what makes these tomatoes really special. Once you try them, they will become your ultimate prep-ahead snack; they’re also tasty on sandwiches or in salads. Store roasted tomatoes in an airtight container in the refrigerator for up to 3 days.
Prep time: 5 minutes
Total time: 5 minutes plus
overnight rest in the oven
Makes 2 servings
2 teaspoons olive oil
2 teaspoons honey (optional)
1 pint cherry tomatoes, halved
¼ teaspoon kosher salt
1. Preheat the oven to 450°F. Line a baking sheet with a silicone baking liner or coat with cooking spray.
2. In a medium bowl, whisk together the oil and honey (if using) until well mixed. Add the tomatoes and toss until coated.
3. Spread on the baking sheet and sprinkle with the salt.
4. Put the baking sheet in the oven and immediately turn off the oven. Leave the tomatoes in the oven overnight without opening the door. The tomatoes will be both crispy and chewy.
Nutrition (per serving) • 67 calories, 1 g protein, 6 g carbohydrates, 2 g fiber, 4 g sugars, 5 g fat, 1 g saturated fat, 204 mg sodium
VEGAN | GLUTEN-FREE
Eggplants come in all shapes and sizes, so be sure to select one with a shallow, round scar on the bottom—it has fewer seeds and is less bitter. If you don’t have enough time to make the whole recipe, prepare the eggplant through step 1 and refrigerate until you’re ready to proceed with step 2. The finished dip can be refrigerated in an airtight container for up to 1 week, so it’s ready whenever you are with carrot sticks, cucumber coins, or pita wedges.
Prep time: 5 minutes
Total time: 30 minutes
Makes 2 servings
1 medium eggplant
1 teaspoon olive oil
1½ tablespoons lemon juice
1½ tablespoons tahini
1 clove garlic, minced
½ teaspoon kosher salt
5 basil leaves
1. Preheat the oven to 450°F. Halve the eggplant lengthwise, rub with the oil, and place cut side down on a baking sheet. Roast for 20 to 25 minutes, or until the skin has collapsed and the flesh is very tender. Let cool until you can handle it easily.
2. Remove the peel and transfer the flesh to a food processor. Add the lemon juice, tahini, garlic, and salt and process until smooth. Pulse in the basil leaves.
Nutrition (per serving) • 115 calories, 4 g protein, 14 g carbohydrates, 5 g fiber, 6 g sugars, 6 g fat, 1 g saturated fat, 401 mg sodium
VEGAN | GLUTEN-FREE | 5 INGREDIENTS OR FEWER
Don’t relegate pumpkin seeds to the fall after pumpkin picking—they’re delicious (and nutritious) all year long. To prep your snack in advance, make the clusters and store in an airtight container for up to 1 week.
Prep time: 1 minute
Total time: 25 minutes
Makes 2 servings
¼ cup pumpkin seeds
2 tablespoons dried cranberries
1 teaspoon maple syrup
¼ teaspoon garam masala
Pinch of kosher salt
1. Preheat the oven to 300°F. Coat a baking sheet with cooking spray.
2. In a small bowl, combine the pumpkin seeds, cranberries, maple syrup, garam masala, and salt. Dollop 4 spoonfuls onto the baking sheet. Bake for 20 minutes, or until the seeds are golden. Cool before eating.
Nutrition (per serving) • 159 calories, 5 g protein, 11 g carbohydrates, 1 g fiber, 7 g sugars, 11 g fat, 2 g saturated fat, 77 mg sodium
ONE PAN | VEGETARIAN | GLUTEN-FREE
The bright green color is only part of what’s to love about this dip. It’s also low in calories and carbs, and full of healthy fats from the yogurt, egg, and avocado. Make in advance and store for up to a week in the refrigerator, and serve with crudités or tortilla chips.
Prep time: 5 minutes
Total time: 5 minutes
Makes 2 servings
¼ cup 0% plain Greek yogurt
½ avocado
1 hard-cooked egg
3 tablespoons fresh flat-leaf parsley leaves
3 tablespoons basil leaves
1 scallion, chopped
1 small clove garlic, minced
1 teaspoon fresh lime juice
⅛ teaspoon ground red pepper
⅛ teaspoon kosher salt
In a food processor or blender, combine the yogurt, avocado, egg, parsley, basil, scallion, garlic, lime juice, red pepper, and salt. Process until smooth.
Nutrition (per serving) • 121 calories, 7 g protein, 6 g carbohydrates, 3 g fiber, 2 g sugars, 8 g fat, 1.5 g saturated fat, 169 mg sodium
VEGAN | GLUTEN-FREE
Boiling beets doesn’t add too much time to your cooking process, but if you’re really in a hurry, the refrigerated case in the produce section usually has cooked beets available. The prepared hummus will keep in an airtight container in the refrigerator for up to 1 week.
Prep time: 5 minutes
Total time: 20 minutes
Makes 4 servings
4 small beets, peeled and chopped
1 can (15 ounces) chickpeas, rinsed and drained
⅓ cup chopped fresh dill
¼ cup fresh orange juice
3 tablespoons tahini
3 cloves garlic, smashed
¼ teaspoon kosher salt
1. Place the beets in a medium saucepan and cover with water. Bring to a boil and cook for 15 minutes, or until soft. Drain.
2. In a food processor, combine the beets, chickpeas, dill, orange juice, tahini, garlic, and salt. Process for 2 minutes, or until smooth. Chill until ready to serve.
Nutrition (per serving) • 169 calories, 6 g protein, 22 g carbohydrates, 5 g fiber, 8 g sugars, 7 g fat, 1 g saturated fat, 370 mg sodium
BEETS | How long can you make it in spin class before you start faking those clicks? Well, according to one study, the nitrates in beets might help you last longer and end the class with lower blood pressure. In fact, the cyclists in the study went 16 percent longer after regularly eating beets, compared with their placebo counterparts, and had lower blood pressure when they completed their workout.
GLUTEN-FREE | VEGETARIAN
This tasty snack mix is a little sweet, a little salty, and has enough protein to keep you going through your day. Plus, it’s ready in a snap and is special enough (are those blueberries?!) to make all of your coworkers jealous.
Prep time: 1 minute
Total time: 10 minutes
Makes 1 serving
¼ cup almonds
1½ teaspoons honey
½ teaspoon extra-virgin olive oil
½ teaspoon ground black pepper
Pinch of kosher salt
1 tablespoon dried blueberries
1. Preheat the oven to 450°F. Line a baking sheet with foil.
2. In a small bowl, toss the almonds with the honey, oil, pepper, and salt. Spread on the baking sheet and roast for 6 minutes, or until deep amber in color. Transfer to a bowl and toss with the blueberries.
Nutrition (per serving) • 295 calories, 8 g protein, 23 g carbohydrates, 6 g fiber, 13 g sugars, 20 g fat, 1.5 g saturated fat, 149 mg sodium
VEGETARIAN
The secret to this pesto is that we’ve replaced much of the olive oil with orange juice and Greek yogurt. This makes it a little creamy, a little sweet, and a lot lower in fat and calories. We call that a win-win-win!
Prep time: 1 minute
Total time: 5 minutes
Makes 2 servings
2 tablespoons roasted pistachios
⅔ cup fresh flat-leaf parsley leaves
½ small shallot, coarsely chopped
1 tablespoon extra-virgin olive oil
1 teaspoon fresh orange juice
1 tablespoon full-fat plain Greek yogurt
Pinch of kosher salt
Pinch of ground black pepper
4 thin slices baguette
1. In a food processor, combine the pistachios, parsley, and shallot. Pulse until finely chopped. With the processor running, drizzle in the oil and orange juice. Transfer to a bowl and stir in the yogurt, salt, and pepper.
2. To serve, toast the baguette slices under a broiler or in a toaster oven and spread with the pesto.
Nutrition (per serving) • 203 calories, 6 g protein, 23 g carbohydrates, 2 g fiber, 3 g sugars, 11 g fat, 1.5 g saturated fat, 301 mg sodium
ONE PAN | VEGAN | GLUTEN-FREE
Who says salsa has to have tomatoes? Make a bowl of summer for yourself with fresh berries and corn (try cutting it off the ear for extra flavor!). You can keep the salsa in the refrigerator for up to a week after preparing.
Prep time: 5 minutes
Total time: 5 minutes
Makes 4 servings
1¼ cups (6 ounces) blackberries, halved, divided
⅓ cup fresh or frozen and thawed corn
1 tablespoon chopped white onion
1 tablespoon chopped cilantro
2 teaspoons fresh lime juice
1 teaspoon chopped serrano pepper
1 teaspoon olive oil
Pinch of kosher salt
Pinch of ground black pepper
In a small bowl, lightly mash ¼ cup of the blackberries with a fork. Stir in the remaining blackberries, corn, onion, cilantro, lime juice, serrano pepper, oil, salt, and black pepper. Taste and adjust seasoning. Refrigerate until ready to use.
Nutrition (per serving) • 41 calories, 1 g protein, 7 g carbohydrates, 2 g fiber, 3 g sugars, 1.5 g fat, 0 g saturated fat, 33 mg sodium
ONE PAN | GLUTEN-FREE | VEGETARIAN
For an elevated snack that comes together quickly, make these light stuffed tomatoes. Be sure to prepare them wherever and whenever you want to eat them, since they’re most delicious right after stuffing.
Prep time: 5 minutes
Total time: 5 minutes
Makes 1 serving
4 cherry tomatoes, halved
¼ teaspoon kosher salt, divided
2 tablespoons ricotta cheese
1 tablespoon chopped basil
½ teaspoon grated lemon zest
⅛ teaspoon ground black pepper
1 teaspoon extra-virgin olive oil
1. Hollow out the insides of the cherry tomato halves with a spoon and sprinkle with a pinch of the salt.
2. In a small bowl, mix together the cheese, basil, lemon zest, pepper, and the remaining salt. Spoon the ricotta mixture into the tomato halves, drizzle with the oil, and enjoy.
Nutrition (per serving) • 99 calories, 4 g protein, 5 g carbohydrates, 1 g fiber, 2 g sugars, 7 g fat, 2 g saturated fat, 522 mg sodium
GLUTEN-FREE | VEGETARIAN
Simple bamboo skewers work perfectly for this plate-free snack; you can usually find them in the kitchen supply section of your grocery store. Store the extra dressing in the refrigerator for up to 1 week, and use on more skewers or as salad dressing.
Prep time: 10 minutes
Total time: 10 minutes
Makes 1 serving
2 tablespoons fresh lime juice
1 teaspoon honey
1 clove garlic
½ jalapeño chile pepper, seeded
Pinch of kosher salt
¼ cup extra-virgin olive oil
4 cubes (1") watermelon
4 cucumber half-moons (½" thick)
4 cherry tomatoes
1. In a blender, combine the lime juice, honey, garlic, jalapeño pepper, and salt to make the dressing. Blend until smooth. With the blender running, stream in the oil.
2. On two 6" skewers, alternate the cubes of watermelon with the cucumber half-moons and tomatoes. Drizzle with 1½ tablespoons of the vinaigrette.
Nutrition (per serving) • 181 calories, 2 g protein, 14 g carbohydrates, 2 g fiber, 10 g sugars, 14 g fat, 2 g saturated fat, 33 mg sodium
ONE PAN | GLUTEN-FREE | 5 INGREDIENTS OR FEWER
The sweet pineapple and salty ham combine in this recipe for a savory treat that’s a lot lighter than Hawaiian pizza.
Prep time: 5 minutes
Total time: 5 minutes
Makes 1 serving
1 corn tortilla (6" diameter)
2 thin slices deli ham
¼ cup thinly sliced pineapple
2 tablespoons shredded Cheddar cheese
Preheat the oven to 400°F. Toast the tortilla for 3 minutes, or until crisp. Top the tortilla with the ham and pineapple, and sprinkle with the cheese. Return to the oven and toast for 2 minutes, or until the cheese has melted.
Nutrition (per serving) • 173 calories, 10 g protein, 20 g carbohydrates, 2 g fiber, 6 g sugars, 7 g fat, 4 g saturated fat, 253 mg sodium
VEGETARIAN | ONE PAN | GLUTEN-FREE | 5 INGREDIENTS OR FEWER
Reserve the extra cantaloupe from this simple, yet delicious, recipe for snacking or for Minty Cantaloupe Salad.
Prep time: 5 minutes
Total time: 5 minutes
Makes 1 serving
¼ small cantaloupe, rind removed, cut into 1" cubes
2 tablespoons crumbled feta cheese
6 chopped walnuts
⅛ teaspoon ground cinnamon
In a small bowl, combine the cantaloupe, cheese, walnuts, and cinnamon. Mix well.
Nutrition (per serving) • 230 calories, 8 g protein, 16 g carbohydrates, 3 g fiber, 12 g sugars, 17 g fat, 5.5 g saturated fat, 339 mg sodium
GLUTEN-FREE | VEGETARIAN
Think of this as the fancier version of sour cream and onion dip (no football game required). Instead of chips, lightly boiled asparagus makes an excellent dip delivery tool.
Prep time: 2 minutes
Total time: 15 minutes
Makes 1 serving
1 teaspoon olive oil
1 medium leek, sliced
1 clove garlic, minced
Pinch of kosher salt
Pinch of ground black pepper
4 spears asparagus, trimmed
2 tablespoons reduced-fat sour cream
1 tablespoon shredded Gruyère cheese
1. In a small skillet, heat the oil over medium heat. Cook the leek, garlic, salt, and pepper for 10 minutes, or until very soft and beginning to brown. Remove from the heat.
2. Meanwhile, in a small saucepan, bring ½" of water to a simmer. Cook the asparagus spears for 1 minute, or until tender-crisp.
3. Stir the sour cream and cheese into the leeks. Serve warm, with the asparagus spears.
Nutrition (per serving) • 180 calories, 6 g protein, 18 g carbohydrates, 3 g fiber, 5 g sugars, 11 g fat, 4.5 g saturated fat, 360 mg sodium
VEGETARIAN
Fresh spring peas are nothing like their canned cousins. Small and crisp, they need only a couple of minutes at a boil to mash perfectly. The green of the peas and the pink of the radish make a colorful topping for hearty, whole grain bread.
Prep time: 2 minutes
Total time: 10 minutes
Makes 1 serving
¼ cup vegetable broth
½ cup shelled or frozen peas
1 teaspoon fresh lemon juice
Pinch of kosher salt
Pinch of ground black pepper
1 slice whole grain bread
1 radish, thinly sliced
½ teaspoon extra-virgin olive oil
1 teaspoon shaved Parmesan cheese
1. In a small saucepan, bring the broth to a boil. Add the peas and cook for 2 minutes, or until heated through. Remove from the heat and mash with a fork until chunky. Season with the lemon juice, salt, and pepper.
2. Meanwhile, toast the bread.
3. Spread the pea mixture on top of the toast and top with the radish slices. Drizzle the oil over top and sprinkle with the cheese.
Nutrition (per serving) • 155 calories, 8 g protein, 22 g carbohydrates, 5 g fiber, 5 g sugars, 4 g fat, 1 g saturated fat, 366 mg sodium
ONE PAN | VEGAN | GLUTEN-FREE
For a pretty presentation, serve this salsa with blue corn tortilla chips. Wrap the other half of the avocado tightly in plastic wrap without leaving any air between the wrap and the avocado and save it for Green Goddess Dip or Butternut Squash and Chard Mini Taco Bites.
Prep time: 5 minutes
Total time: 10 minutes
Makes 2 servings
½ pound strawberries, chopped
½ avocado, chopped
3 scallions, thinly sliced
1½ tablespoons fresh orange juice
1 tablespoon finely chopped cilantro
1 small clove garlic, minced
⅛ teaspoon sea salt
In a medium bowl, gently combine the strawberries, avocado, scallions, orange juice, cilantro, garlic, and salt. Allow the flavors to meld for 5 minutes before serving.
Nutrition (per serving) • 104 calories, 2 g protein, 14 g carbohydrates, 5 g fiber, 7 g sugars, 6 g fat, 1 g saturated fat, 106 mg sodium
AVOCADO | Healthy fats, lots of nutrients, and (yum) guacamole! You might think you know everything there is to know about avocados, but did you know that they’re an amazing source of potassium? Like, even better than bananas? They are! Most of us don’t get enough potassium in our diets, which is unfortunate because potassium is an important mineral. Increased potassium intake is known to reduce blood pressure, which is the major risk factor for heart attacks, kidney failure, and strokes.
VEGETARIAN
Adding the miso peanut butter dip to your broccoli gives this snack extra protein and healthy fats, and makes simple cooked broccoli feel like a special treat. Just don’t overcook your broccoli; keep it nice and crisp to complement the smooth peanut butter.
Prep time: 10 minutes
Total time: 15 minutes
Makes 1 serving
1 cup broccoli florets
1 teaspoon white miso paste
2 teaspoons hot water
1 tablespoon peanut butter
1 teaspoon rice vinegar
1 teaspoon honey
1. Place the broccoli in a microwaveable dish with 1 tablespoon of water. Cover and microwave on high power for 2 minutes, or until bright green and tender-crisp.
2. Meanwhile, in a small bowl, mix the miso with the hot water until smooth. Mix in the peanut butter, vinegar, and honey until smooth and combined. Serve with the warm broccoli.
Nutrition (per serving) • 152 calories, 6 g protein, 15 g carbohydrates, 3 g fiber, 8 g sugars, 8 g fat, 1 g saturated fat, 236 mg sodium
BROCCOLI | High in fiber, low in calories, and full of great nutrients like folate, potassium, and vitamin C—what’s not to love about broccoli? Roast, steam, or eat it raw; just don’t boil it—that will zap about 90 percent of the nutrients out by the time it’s done cooking!
VEGETARIAN
To prep these mini taco bites in advance, bake all of the ingredients at once and use later. Store baked wontons in an airtight container at room temperature for up to 1 week and the squash-chard mixture in an airtight container in the refrigerator for up to 1 week. When you’re ready to eat, reheat individual servings in the microwave on high for about 1 minute.
Prep time: 5 minutes
Total time: 40 minutes
Makes 4 servings
2 cups peeled and cubed butternut squash (½" pieces)
1 medium shallot, chopped (about ½ cup)
4 leaves Swiss chard, sliced in half lengthwise and cut into ½" pieces
1 tablespoon olive oil
2 teaspoons chili powder
½ teaspoon sea salt
8 wonton wrappers
½ avocado, sliced
½ cup salsa
3 tablespoons low-fat sour cream or plain yogurt
¼ cup cilantro leaves
1. Preheat the oven to 400˚F. Coat a baking sheet with cooking spray.
2. In a bowl, toss together the squash, shallot, chard, oil, chili powder, and salt. Spread evenly on the baking sheet. Bake, stirring halfway through, for 30 minutes, or until the squash is fork-tender and the chard is toasted and crispy.
3. Coat the underside of a muffin pan with cooking spray. Lightly coat both sides of the wonton wrappers with cooking spray and set between the inverted muffin cups to look like a small taco shell. Do not overlap.
4. Bake the wonton wrappers for 5 minutes, or until golden and crispy. Remove the wontons from the muffin pan and fill with the squash-chard mixture. Top with the avocado, salsa, sour cream or yogurt, and a sprinkle of cilantro.
Nutrition (per serving) • 191 calories, 5 g protein, 29 g carbohydrates, 4 g fiber, 4 g sugars, 8 g fat, 2 g saturated fat, 631 mg sodium
ONE PAN | VEGAN | 5 INGREDIENTS OR FEWER | GLUTEN-FREE
Choice is the name of the game with our veggie chips—just pick whichever vegetable is in season, on sale, or available at your local market. Try out our different seasoning blends, some of which you can make at home, and some that can be found in the specialty foods section of the grocery store.
TO PREP THE VEGGIES:
CELERIAC: 1 medium celeriac, peeled and thinly sliced 1⁄16" thick
YUCCA: ½ medium yucca, peeled and thinly sliced 1⁄16" thick
JICAMA: 1 medium jicama, peeled and thinly sliced 1⁄16" thick
KOHLRABI: 2 medium kohlrabi, peeled and thinly sliced 1⁄16" thick, lay the slices on paper towels, sprinkle with salt, and let sit for 15 minutes
Prep time: 5 minutes
Total time: 25 minutes
Makes 1 serving
Choice of veggie
¼–½ teaspoon kosher salt
1. Preheat the oven to 375°F and coat 2 baking sheets with cooking spray.
2. Blot dry, then proceed and lay the slices in a single layer on the baking sheets, coat with cooking spray, and sprinkle with the salt to taste and desired seasonings.
3. Bake, rotating the sheets and swapping positions halfway through, until the edges begin to brown and dry out, 8 to 10 minutes for yucca, 15 to 20 minutes for the others. To test crispiness, let a chip cool on the counter for 30 seconds and taste. Let cool for 10 minutes before serving. Store the cooled chips in an airtight container at room temperature for up to 1 week.
Nutrition (per serving) •
Celeriac: 195 calories, 7 g protein, 42 g carbohydrates, 8 g fiber, 7 g sugars, 2 g fat, 0.5 g saturated fat, 847 mg sodium
Yucca: 331 calories, 3 g protein, 78 g carbohydrates, 4 g fiber, 3 g sugars, 1 g fat, 0 g saturated fat, 422 mg sodium
Jicama: 255 calories, 5 g protein, 58 g carbohydrates, 32 g fiber, 12 g sugars, 1 g fat, 0 g saturated fat, 420 mg sodium
Kohlrabi: 40 calories, 2 g protein, 8 g carbohydrates, 5 g fiber, 3 g sugars, 1 g fat, 0 g saturated fat, 420 mg sodium
Salted Veggie Chips Recipe
¾ teaspoon garlic powder
¾ teaspoon ground cumin
⅛ teaspoon crushed red-pepper flakes (or more to taste)
Before baking, mix garlic powder, cumin, and red-pepper flakes and sprinkle the mixture over the veggies.
Nutrition (per serving in addition to veggie): 14 calories, 1 g protein, 2 g carbohydrates, 1 g fiber, 0 g sugars, 0 g fat, 0 g saturated fat, 4 mg sodium
Salted Veggie Chips Recipe
1½ tablespoons white wine vinegar
¼ teaspoon ground black pepper
Before baking, mix white wine vinegar and ground black pepper and sprinkle the mixture over the veggies.
Nutrition (per serving in addition to veggie): 2 calories, 0 g protein, 0 g carbohydrates, 0 g fiber, 0 g sugars, 0 g fat, 0 g saturated fat, 0 mg sodium
Salted Veggie Chips Recipe
1 teaspoon ras el hanout
To incorporate this Moroccan spice mixture with a whole lot of flavor, sprinkle ras el hanout over veggies before baking.
Nutrition (per serving in addition to veggie): 3 calories, 0 g protein, 0 g carbohydrates, 0 g fiber, 0 g sugars, 0 g fat, 0 g saturated fat, 7 mg sodium
Salted Veggie Chips Recipe
1 teaspoon za’atar
Sprinkle this Middle Eastern spice mixture with a bright, herbal, nutty flavor over veggies before baking.
Nutrition (per serving in addition to veggie): 3 calories, 0 g protein, 0 g carbohydrates, 0 g fiber, 0 g sugars, 0 g fat, 0 g saturated fat, 7 mg sodium
VEGAN | ONE PAN | GLUTEN-FREE
Pickles can be so much more than cucumbers—carrots, celery, cauliflower, green beans and more—can all be pickled in a vinegar mixture in the refrigerator and stored for up to 3 weeks. Then they’re ready to go as a quick, crunchy snack.
TO PREP THE VEGGIES:
CARROTS: 2 medium carrots, cut into 2" lengths (for the thicker parts, quarter them lengthwise, and for the thinner parts, cut them in half lengthwise)
CELERY: 4 medium ribs, trimmed, peeled, halved lengthwise (quartering the bottoms if too large), and cut into 2" to 3" lengths
CAULIFLOWER: 2 cups fresh 1" florets
GREEN BEANS: ⅓ pound green beans, washed, trimmed, and halved crosswise
Prep time: 5 minutes
Total time: 15 minutes active time + cooling
Makes 2 servings
Choice of veggie
½ cup distilled white vinegar
½ cup water
1 tablespoon maple syrup
2 teaspoons sea salt
½ teaspoon mustard seeds
½ teaspoon coriander seeds
¼ teaspoon crushed red-pepper flakes (or 1 or 2 dried chile peppers)
1. Place veggies in a clean 1-quart glass jar.
2. In a small saucepan, stir together the vinegar, water, maple syrup, salt, mustard seeds, coriander seeds, and red-pepper flakes (or chile peppers). Bring to a gentle simmer over medium-high heat, stirring to dissolve the salt.
3. Pour the hot mixture into the jar with the veggies. Cool to room temperature, uncovered. Cover and refrigerate for 12 to 24 hours before eating. Store in the refrigerator for up to 3 weeks.
Prep time: 5 minutes
Total time: 15 minutes active time + cooling
Makes 2 servings
Choice of veggie
½ cup distilled white vinegar
½ cup water
1 tablespoon maple syrup
2 teaspoons sea salt
½ teaspoon black peppercorns
½ teaspoon fennel seeds
½ teaspoon dill seeds
1. Place veggies in a clean 1-quart glass jar.
2. In a small saucepan, stir together the vinegar, water, maple syrup, salt, black peppercorns, fennel seeds, and dill seeds. Bring to a gentle simmer over medium-high heat, stirring to dissolve the salt.
3. Pour the hot mixture into the jar with the veggies. Cool to room temperature, uncovered. Cover and refrigerate for 12 to 24 hours before eating. Store in the refrigerator for up to 3 weeks.
Prep time: 5 minutes
Total time: 15 minutes active time + cooling
Makes 2 servings
Choice of veggie
½ cup distilled white vinegar
½ cup water
1 tablespoon maple syrup
2 teaspoons sea salt
½ teaspoon cumin seeds
¼ teaspoon celery seeds
¼ teaspoon ground turmeric
1. Place veggies in a clean 1-quart glass jar.
2. In a small saucepan, stir together the vinegar, water, maple syrup, salt, cumin seeds, celery seeds, and ground turmeric. Bring to a gentle simmer over medium-high heat, stirring to dissolve the salt.
3. Pour the hot mixture into the jar with the veggies. Cool to room temperature, uncovered. Cover and refrigerate for 12 to 24 hours before eating. Store in the refrigerator for up to 3 weeks.
Nutrition (per serving)
Carrots with brine absorption: 35 calories, 1 g protein, 9 g carbohydrates, 2 g fiber, 6 g sugars, 0 g fat, 0 g saturated fat, 674 mg sodium
Celery with brine absorption: 23 calories, 1 g protein, 5 g carbohydrates, 1 g fiber, 4 g sugars, 0 g fat, 0 g saturated fat, 696 mg sodium
Cauliflower with brine absorption: 37 calories, 2 g protein, 8 g carbohydrates, 2 g fiber, 5 g sugars, 0 g fat, 0 g saturated fat, 664 mg sodium
Green beans with brine absorption: 31 calories, 1 g protein, 7 g carbohydrates, 2 g fiber, 5 g sugars, 0 g fat, 0 g saturated fat, 636 mg sodium
VEGAN | GLUTEN-FREE
You can bake these cauliflower bites in advance, then allow them to cool completely before storing in an airtight container in the refrigerator for up to 1 week. Enjoy them at room temperature or reheat in the microwave on high for about 1 minute.
Prep time: 5 minutes
Total time: 25 minutes
Makes 2 servings
1 tablespoon almond butter
1 tablespoon tamari
2 teaspoons coconut oil or olive oil
2 teaspoons rice vinegar
1 teaspoon oat flour or gluten-free flour
1 teaspoon water
2½ cups cauliflower florets (about ½ medium head), broken into bite-size pieces
1 scallion, thinly sliced
1. Preheat the oven to 450°F. Coat a baking sheet with cooking spray.
2. In a large bowl, whisk together the almond butter, tamari, oil, vinegar, flour, and water until smooth. Add the cauliflower florets and toss until well coated.
3. Spread out on the baking sheet and bake, stirring halfway through, for 20 minutes, or until tender. Sprinkle with the scallion before serving.
Nutrition (per serving) • 132 calories, 6 g protein, 9 g carbohydrates, 4 g fiber, 3 g sugars, 9 g fat, 4 g saturated fat, 511 mg sodium
ONE PAN | VEGETARIAN
Taking the time to bake the apple with rosemary and apple cider transforms it from a boring fruit into a sweet and caramelized flavor nugget. Add a little savory manchego cheese on top, and your kitchen will start to feel like your favorite tapas bar.
Prep time: 5 minutes
Total time: 20 minutes
Makes 2 servings
1 apple (such as Braeburn or Jonathan), halved, cored, and cut into 8 pieces
1 teaspoon fresh rosemary leaves
1 tablespoon unsweetened apple cider
Pinch of kosher salt
8 shredded-wheat crackers, such as triscuits
1 ounce manchego cheese, cut into 8 pieces
1. Preheat the oven to 400°F. On a baking sheet, toss the apple with the rosemary and apple cider, and sprinkle with the salt. Bake, stirring once, for 15 minutes, or until the apple is soft and golden. Cool slightly.
2. To serve, top each cracker with a slice of manchego and a piece of baked apple.
Nutrition (per serving) • 196 calories, 6 g protein, 26 g carbohydrates, 4 g fiber, 10 g sugars, 9 g fat, 4 g saturated fat, 315 mg sodium
VEGETARIAN | ONE PAN | GLUTEN-FREE
Adding avocado to deviled eggs ups the protein, healthy fat, and flavor value of this classic snack. Wrap the rest of the avocado tightly in plastic wrap and use it for Spiced Sweet Potato Fries with Creamy Avocado Dip, Black Bean and Brussels Sprouts Burritos, or SLT Sammy.
Prep time: 5 minutes
Total time: 5 minutes
Makes 2 servings
2 hard-cooked eggs
¼ avocado
1 tablespoon mayonnaise
½ teaspoon fresh lemon juice
¼ teaspoon dijon mustard
⅛ teaspoon onion powder
⅛ teaspoon garlic powder
⅛ teaspoon ground cumin
1. Halve the eggs lengthwise and remove the yolks to a small bowl. Set the whites aside.
2. To the yolks, add the avocado, mayonnaise, lemon juice, mustard, onion powder, garlic powder, and cumin. Gently smash and stir until well blended and smooth. Spoon into the reserved egg whites and serve.
Nutrition (per serving) • 167 calories, 7 g protein, 3 g carbohydrates, 2 g fiber, 1 g sugars, 14 g fat, 3 g saturated fat, 123 mg sodium
VEGAN | GLUTEN-FREE
How do we make this avocado dip so creamy without any dairy? The silken tofu and avocado combine to create the creamy, thick texture usually found only in dairy-based dips. Wrap the remaining avocado tightly in plastic wrap and save it for another tasty dip, like our Green Goddess Dip.
Prep time: 10 minutes
Total time: 30 minutes
Makes 2 servings
1 sweet potato, cut lengthwise into wedges
2 teaspoons extra-virgin olive oil
1 teaspoon Cajun seasoning, divided
⅛ teaspoon hot Hungarian paprika
½ avocado
¼ cup (2.5 ounces) silken tofu
1 tablespoon fresh lime juice
⅛ teaspoon kosher salt
1. Preheat the oven to 450°F. Place the sweet potato on a baking sheet and drizzle with the oil. Toss to coat. Sprinkle with ½ teaspoon of the Cajun seasoning and the paprika. Bake for 15 minutes, or until the wedges are soft inside with a crisp crust.
2. Meanwhile, in a small bowl, stir together the avocado, tofu, lime juice, the remaining ½ teaspoon Cajun seasoning, and salt until smooth. Serve the avocado dip with the fries.
Nutrition (per serving) • 196 calories, 4 g protein, 18 g carbohydrates, 5 g fiber, 3 g sugars, 13 g fat, 2 g saturated fat, 455 mg sodium