10 Quick Healthy Snacks
1. Spinach Squares - 10 0z package of drained frozen spinach, 1 cup of low-fat cheddar cheese, 1 egg or
egg substitute, 2 tablespoons of wheat flour. Mix all ingredients together, bake at 350 degrees for 35 -40
minutes. Done when the top is brown and the cheese in brown.
2. Popped Corn - Use "old fashion" popping corn that is not microwavable. Place 1/2 cup of popping corn
into a brown paper bag, lunch size is the size you want, roll the top of the bag down about two times, put
into the microwave over on pop corn setting. It is done when the microwave stops, but keep an eye on it.
It is tasty and has hardly no calories. If you need some flavor go ahead and add some, but not too much.
3. Trail Mix - Coconut flakes, walnuts, Cranraisins, Almonds, Dried Dates, and Carob Chips. Place all
ingredients into a large plastic bag, shake, and eat. You want about 1 cup of each ingredient.
4. Mega Green Smoothie - 2 ripe bananas, 1/2 cup of other type of fruit, 1 1/2 cup greens, can be spinach,
kale, or chard, 1 pint or 16oz water. Chop fruits and vegetables to be sure not to get too many large
chunks in the smoothie, add all ingredients to a high powered blender. Mix well and enjoy.
5. Vegetable Chips - 1 Sweet Potato, 1 Green Zucchini, 1 Yuca, 1 Beet, 1- 2 teaspoon herbal seasoning.
Be sure that the vegetables are dry before using or else they will not be as crisp. Place thinly sliced
veggies in a large plastic bag that has 1/2 cup olive oil and herbal seasoning in the bottom of the bag.
Close bag and shake until all vegetables have a light coat of the oil mixture on them. Place chips on a
cookie sheet that has been covered with parchment paper. Bake for 10 minutes, or until lightly browned
in a 400 degree over, or use a food dehydrator if you have one available. Enjoy.
6. Seeds and Nut - Sunflower seeds, Almonds, Peanuts, and Dark Chocolate are good for quick sources of
energy. Use wisdom and do not eat too much of any of the items above, especially the peanuts.
7. Celery and Carrots - always good for a quick pick up in between meals.
8. Pita and Hummus - Whole grain pita and any type of hummus. Please see a quick easy hummus recipe
below.
9. Fruit Salad - 1 Apple, 1/2 cup grapes, 1/2 cup melon such as honey dew, cantaloupe, or watermelon,
1/2 cup pineapple chunks, and plain yogurt. Cut all fruit into bite sized pieces, except the grapes and they
are good to go as they are, place in a large plastic bag, shake and let the juices flow together by letting the
mixture sit in the "fridge" for about 30 minutes to an hour. Top with plain yogurt and enjoy. If you are
using canned pineapple chunks be sure it is unsweetened and it does not need to be chopped. If you are
using frozen fruits be sure they are thawed before you put them into the bag, Drain off all excess water.
10. Cheese and Crackers - Low fat cheeses and whole grain crackers are sure to be filling and make good
alternatives to fast food and junk foods for a snack.
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