100 calorie snacks

Baked Apple
Baked apples can get all dressed up and filled with oats, nuts, and other tasty stuff. But for a simple low-cal version, core a tennis-ball sized apple, dust with cinnamon, and bake at 350 for 20 minutes (or until tender but not mushy).

Mexican Potato
There’s always the option to bake a potato, but for a quick snack version turn to the microwave. Pierce a medium potato (about the size of a computer mouse) a few times with a fork, and microwave on high for about five minutes or until soft (you should be able to pierece with a knife and remove without any resistance). Top ½ of the potato with 1 tablespoon of salsa and 1 tablespoon of plain Greek yogurt (a great stand in for sour cream). Save the other half in the fridge for another snack!

Apples and Cheese
Pair a Laughing Cow Mini Babybel Light cheese wheel with half of a baseball-sized apple, sliced. The cheese has 6 grams of protein and 20 percent of the daily recommended value of calcium.

Hard Boiled Egg Whites and Mustard
Boil four eggs for 12–15 minutes. Let them cool, de-shell them, slice them in half, and remove the yolks with a spoon. Sprinkle with pepper and dip in 1 tablespoon of mustard. The really yellow kinds of mustard get their color from turmeric, an anti-inflammatory spice. Pro tip: If you add 1 teaspoon ofbaking soda to the water, the eggs will be a cinch to peel!

Pumpkin Yogurt
Combine ½ cup of nonfat plain Greek Yogurt with ¼ cup of pumpkin puree. Sweeten with stevia, ¼ teaspoon vanilla extract, and a pumpkin pie spice blend (or cinnamon). Pumpkin is a low fat way to increase this snack’s fiber and flavor profile.

Cukes and Cream Cheese
Cut one medium cucumber into long strips. Combine 2 tablespoons of diced roasted red pepper, 2 tablespoons of low-fat cream cheese, and ¼ teaspoon of cracked pepper. Spread the cream cheese mixture onto the strips. Cucumbers are made up mostly of water, which makes them a healthy low-calorie dipper.

Broccoli and Tzatziki Sauce
Whip up a quick tzatziki-like sauce by combining 2 tablespoons plain nonfat Greek yogurt, 1 teaspoon lemon juice, and 1 tablespoon of minced cucumber. Dip six florets into the sauce. The healthy bonus here is that eating broccoli raw may help maintain the green veggie’s cancer-fighting nutrients.

from greatist.com

---

Cottage Cheese CinnApple Bowl

180 calories, 0.5g fat

Fat-free cottage cheese with a chopped Fuji apple (yum... and full of fiber!), a no-calorie sweetener packet, some cinnamon, and a drop of vanilla extract. * Stick with 1/2 cup of the cottage cheese, and you'll have a HUGE bowl of sweet 'n salty goodness with very impressive stats -- 5g fiber + 13.5g protein = a full stomach and happy taste buds!

----

30 Protein-Packed Small Meal Ideas under 250 calories

STUFT MAMA BREAKFAST

Mama’s Breakfast STUFTwich

1/2 cup egg substitute or egg whites

sugar free jam

bread of choice

*I microwave the egg whites in a bowl sprayed with cooking spray for 3min. Put them and some sugar free jam on the bread. Then if I have time I put it in the sandwich maker to make it a little crispy

Variations:

(1) adding a little Smart Balance, Splenda and cinnamon to one half 

***

Mama’s Savory Breakfast STUFTwich

- 1 egg and 2-3 additional egg whites

seasoning of choice (I used Bagel Spice, crushed red pepper, ghost chili sea salt, sea salt and trader - Joe’s mixed peppercorns)

- spinach

- hot sauce (I used Scotty B’s)

- Brewer’s Yeast

- 2 slices whole grain bread

Cook the egg and whites with the seasonings and spices. 

Toast the bread. Add all the fixings. Viola.

__

STUFT Sweet Potato Breakfast Salad

fresh spinach drizzled with coconut oil

scrambled egg whites with cinnamon (optional sweetener if needed)

roasted sweet potato with low calorie peanut butter frosting (made with PB2), peanut butter andArtisana Cocoa Bliss




1.  I prepped the sweet potato (microwaved for about 6 minutes and then roasted at 375 convection for about 10 to get it crispy).

2.  Then I added the toppings and set it in the freezer for a bit to let it chill and let the peanut butter/cocoa goodness harden up a little. 

3.  I scrambled the egg whites with some cinnamon (from my new jugs) and put them in the fridge to chill a bit also. I wanted my salad cold. 

4.  Then I put it all together on some spinach with coconut oil and some extra cinnamon.

Um yeah.

_____

 like to top mine with mixed berries or cherries,
 a tablespoon of SunButter and a little sugar free syrup.

Green Eggs and Oats Bowl

40g oats of choice (I like Coach’s Oats)
1- 1.5 cups water or nondairy milk
1/2 cup egg substitute
handful of fresh spinach
cinnamon to taste
sweetener of choice
about 1/2tsp. vanilla or almond extract to taste




Prepare oats on the stove as directed. Adding extra liquid (like the yo-oat bowl) if desired.
Blend together egg substitute and spinach. (I use the Magic Bullet.)
After oatmeal has cooked, add in egg substitute mixture, sweetener, cinnamon and vanilla.
Continue to cook until eggs are cooked thoroughly.
Scoop into cute, festive bowl.

Balsamic Lentils with Maple Cinnamon Roasted Vegetables

.        In a baking dish, roast
8 halved brussel sprouts
200g cubed sweet potatoes
20g onion, roughly chopped

.        drizzled with
1/2 Tbsp olive oil
1  Tbsp pure maple syrup
sea salt + cinnamon

.        @ 400F for 25-30 minutes.

1/4 c. Trader Joe’s cooked lentils
           drizzled with balsamic vinegar.

Top with:
roasted veggies
[creamy chevre -optional and not included in nutrition facts]
and (1/2 oz.) crunchy pepitas.


Serves 2 - 260 calories each
from Hilary at Nutrition on the Run

Bake Sweet Potato

Basic Baked Sweet Potato

from Martha

450 degrees.

Pierce sweet potatoes all over.

Bake for 45-50 minutes, until tender.

Cut a deep slit in each potato and push ends together to open.

Dollop greek yogurt on top & Enjoy!

Cheesy Baked Sweet Potato  from The Biggest Loser

Ingredients

1 (6-ounce) sweet potato, scrubbed
1 wedge (3/4 oz) Laughing Cow Light Garlic & Herb Cheese

Directions

With a fork, poke the potato 5 times on each side. Place in a microwave-safe bowl or on a microwave-safe dish. 

Cover the bowl or dish loosely with a paper towel and microwave on high for 5 minutes. 

Carefully flip the potato (it will be very hot) and microwave 3 to 5 minutes longer, or until it is tender throughout. 

You also have the option to bake it, but this is much faster.

Cut an opening stretching from 1 inch from each end and deep enough to open the potato completely without cutting it in half. Spread the cheese evenly in the center, mash it into the potato slightly with a fork to melt, and serve.


Per serving:

166 calories
5 g. protein
31 g. carbs
2 g. fat (1 g. saturated)
10 mg cholesterol
5 g. fiber

Recipe courtesy of The Biggest Loser Family Cookbook.

ROASTED SWEET POTATO AND SPINACH SALAD

Servings: 6 x 1 cup
Prep time: 20 minutes
Cooking time: 20-25 minutes

Sweet potatoes are big on taste and offer low-glycemic-index healthy carbs to boot. Their sweetness, combined with the heat of the cayenne and the sourness of the vinaigrette makes a perfectly balanced flavor.


SALAD INGREDIENTS:
2 sweet potatoes, peeled and diced into ½-inch cubes (about 4 cups / 960 ml)

1 red pepper, seeded and cut into 1-inch pieces

3 tsp extra virgin olive oil, divided

¼ tsp ground cumin

Pinch cayenne pepper

¼ tsp sea salt

⅛ tsp freshly ground black pepper

4 cups baby spinach, lightly packed



VINAIGRETTE INGREDIENTS:
2 tsp white balsamic vinegar

1 tsp fresh lemon juice

1 small clove garlic, finely grated

½ tsp ginger, finely grated

½ tsp honey

¼ tsp ml ground cumin

¼ tsp ml sea salt

⅛ tsp freshly ground black pepper

1 Tbsp extra virgin olive oil



METHOD :
1. Preheat oven to 450°F / 230°C.

2. Place sweet potato and red pepper on two baking sheets in a single layer. Drizzle 2 tsp olive oil over potatoes and 1 tsp olive oil over red pepper, and sprinkle salt and pepper over top of both. Sprinkle cumin and cayenne over top of potatoes. Place in oven and roast for 20 to 25 minutes, stirring once or twice, until soft and caramelized.

3. In a small bowl, whisk together all vinaigrette ingredients except olive oil. Drizzle in olive oil while whisking again.

4. Place spinach in a large serving bowl. Add roasted sweet potato and red pepper. Drizzle vinaigrette over top and toss to combine. Divide among six plates and serve.



NUTRITIONAL VALUE PER SERVING:
Calories: 139 |

Calories from Fat: 22 |

Protein: 2 g |

Carbs: 26 g |

Total Fat: 3 g |

Saturated Fat: 0.5 g |

Trans Fat: 0 g |

Fiber: 0 g |

Sodium: 78 mg |

Cholesterol: 0 mg



Reno, Tosca (2011-05-17). The EAT-CLEAN DIET Cookbook 2

Lemon and Cinnamon Sweet Potatoes

YIELD: 6 servings
PREPARATION TIME: 15 minutes
COOKING TIME: 40 minutes

Ingredients
• 3 good-sized sweet potatoes, scrubbed and trimmed of fibers
• 1½ cups / 360 ml apple juice
• 1/3 cup / 80 ml pure honey
• 1 tsp / 5 ml ground nutmeg
• 1 tsp / 5 ml ground cinnamon
• 1 tsp / 5 ml freshly grated lemon zest
• ½ tsp / 2.5 ml sea salt
• 3 Tbsp / 45 ml extra virgin olive oil
• Juice of ½ lemon

Preparation

Preheat oven to 375ºF / 190ºC.

Prepare a large baking dish by spraying with Eat-Clean Cooking Spray or a touch of olive oil.

Place sweet potatoes in a saucepan and cover with water. Bring to a boil. Reduce heat and let simmer until just tender. Don’t overcook the sweet potatoes – you want them a bit firm. They will finish cooking in the oven.

Drain sweet potatoes and set aside to cool. Peel if desired. Cut into ¼-inch-thick rounds and lay them in the baking dish. Don’t overlap the pieces of potato.

In a heavy saucepan place apple juice, honey, nutmeg, cinnamon, lemon zest and salt. Simmer over low heat for several minutes. 


Add olive oil and lemon juice. Stir well. The liquid should now be syrup. 

If not thick enough, simmer a little longer. Pour the warm syrup over the sweet potatoes.

Place the baking dish in the oven and bake for 20 minutes or until hot and fragrant.
Serve hot.

* Add zest, sweetness and a lovely aromatic punch to your sweet potatoes with this dish from Tosca Reno’s Eat Clean Cookbook.

Nutritional Value (per Five-Slice Serving):
Calories: 148
Calories from Fat: 60
Total Fat: 7 g
Saturated Fat: 0 g
Total Carbs: 33 g
Fiber: 2 g
Protein: 1 g
Sodium: 233 mg
Cholesterol: 0 mg

Gooey Sweet Potato Brownies

INGREDIENTS:

3 ounces (or about one bar) unsweetened chocolate
1 tbsp coconut oil
½ cup sweet potato puree
3 tbsp raw honey
½ cup coconut sugar
¼ cup cocoa powder
2 tsp vanilla extract
¾ cup apple sauce
¼ cup water
¾ cup brown rice flour
¾ tsp baking powder
½ tsp salt

INSTRUCTIONS:

Preheat the oven to 350 degrees F. Coat an 8×8-inch square pan with coconut oil and powder with flour.

Melt the chocolate and coconut oil over low heat.

Combine sweet potato, coconut sugar, honey, cocoa powder, vanilla and applesauce in the food processor. Add the chocolate/oil mix and combine until smooth – it should be creamy, not too dry.

Mix in the flour, baking powder and sea salt and process again. Add water if needed for desired consistency.

Pour batter into the pan, smooth it out with a spatula and bake it for 35 – 40 minutes.

Insert a toothpick to make sure they are cooked through; they should be firm when you press down.

Cool completely in the pan on a wire rack.

From Making Love in the Kitchen & the copy cat cook

Smashed Sweet Potatoes

INGREDIENTS:

2 medium-sized sweet potatoes, peeled and cut into chunks

2 large sweet carrot, peeled and cut into chunks

1/2 - 1 cup low-sodium vegetable stock

1 tsp. grated orange rind

pinch cinnamon

pinch ginger

1/2 tsp. sea salt

PREPARATION:

Cook sweet potatoes and carrots until soft. Drain, leaving a bit of the cooking liquid.

Add seasonings and vegetable stock. Mash coarsely with a potato masher.

Nutritional Information (1/2 cup serving):

Calories: 46

Fat: 0.5g

Protein: 1g

Carbs: 11g

Fiber: 1/5g

Sodium: 210mg

SOURCE: "The Eat Clean Diet for Families and Kids" pg. 267

Roasted Root Vegetables

INGREDIENTS

1 lb sweet potatoes, scrubbed and cut into two-inch chunks

1 lb potatoes, scrubbed and cut into two-inch chunks

2 large sweet carrots, peeled and cut into two-inch chunks

2 parsnips, peeled and cut into two-inch chunks

4 turnips, scrubbed and quartered

1 head garlic, separated into cloves, loose skin removed

sea salt

rosemary sprigs (or dried)

2-3 Tbsp olive oil

DIRECTIONS

Preheat oven to 400°F, line a large cookie sheet with Silpat or parchment paper. (I did mine on the BBQ in a foil pan.)

Place veggies in a large mixing bowl. Add sea salt and olive oil. Toss to coat. Place on baking sheet. Lay rosemary sprigs on top. Roast veggies in hot oven for 35 min. or until golden brown and soft. Serve hot.

Squeeze garlic out of paper for an extra garlicky touch.

Nutritional Information (1/2 cup serving):

90 Calories, 2g Fat, 0.2g Saturated Fat, 1.5g Protein, 17g Carbs, 13.5g Fiber

Source: Eat Clean Diet for Family & Kids

Sweet Potato Chips

Sweet Potato Chips:
Sweet Potato Chips end up at about $2.00 when I make it {and that’s with two sweet potatoes}

Ingredients:
- Sweet Potato {If you buy more than one make sure that they’re all roughly the same width it makes for even cooking}
- Salt, Pepper
-Olive Oil
-Seasoning { I use whatever mix I have floating around Italian Seasoning or Pizza Seasoning are my favorite}

Directions:
•I use a mandolin to cut my potatoes into thin disks, if you want do it by hand feel free, I just can’t get them that thin on my own {Just be careful! Both are sharp and you can cut yourself}.
•On my baking sheet, I place however many chips can fit in a single layer, drizzle with Olive Oil.
•Then sprinkle salt, pepper, seasoning. Get your hands in there and mix it all up so all sides are coated with oil and seasoning.
•Put them back in a single layer.
•Bake at 350 for about 9-12 minutes (my oven cooks at the speed of light for some odd reason, so I set my timer for 9 minutes, and then keep checking them)
•When they’re done, transfer to a plate, add extra salt if you want and do the next batch (if needed) I end up doing about 4 batches for 2 sweet potatoes

If you let them cool down, they get crunchy like a real chip and then they’re addictive and you can’t stop eating them.

Roasted Sweet Potato Cube Skewers w/ Cilantro-Jalapeno Aioli Dip

3 medium-sized sweet potatoes, peeled
Extra virgin olive oil
Paprika
Salt and pepper
Skewers

Preheat oven to 400 degrees F.

Dice the potatoes into 1 inch cubes. Place the cubes in a medium sized bowl, drizzle with olive oil, and season with paprika, salt and pepper. Toss with hands to coat evenly. Arrange in a single layer on a baking sheet. Roast for about 30 minutes, or until tender, but slightly crispy in the outside. Stir the sweet potatoes once or twice during roasting. Remove from oven, and allow to cool just enough to be easily handled. Skewer the cubes, and enjoy with your favorite dip!

Cilantro-Jalapeno Aioli Yields about 1 cup of aioli

1/2 cup reduced-fat mayonnaise (or go ahead and try FF Plain Greek Yogurt instead)
1 cup fresh cilantro, chopped
2 jalapeno chiles, seeded (if you like it less spicy) and chopped
Juice of one lime, plus more to taste
Salt, to taste

In a food processor, combine the mayonnaise (Greek yogurt), cilantro, and jalapeno; pulse until smooth. Remove the mayonnaise and pour into a bowl. Add half of lime juice and salt, to taste. If you like it more citrusy, add more lime juice, which is how we like it. Cover and refrigerate for one hour before serving to allow all the flavors to develop. Store in an airtight container in the refrigerator for up to 3 to 4 days.

This is the perfect prescription for sweet potato fries, or with fish or shrimp tacos.

* get it here

Sweet Potato Casserole

Sweet Potato Casserole

Servings: 10 • Size: 1/10th • Old Points: 2 pts • Points+: 3 pts

Calories: 132.6 • Fat: 1.8 g • Protein: 1.5 g • Carb: 29.5 g • Fiber: 2.7 g • Sugar:10.4
Sodium: 15.4

Ingredients:

• 2 lbs sweet potatoes (about 5 medium), peeled
• 1/2 cup golden raisins
• 1 tsp agave
• 1/4 tsp ground cinnamon
• pinch nutmeg
• pinch allspice
• 8 oz can unsweetened crushed pineapple, drained
• 2 tbsp chopped pecans
• 1 cup mini marshmallows

Directions:

Cut sweet potatoes into large chunks; boil potatoes in a large pot covered with water until potatoes are soft if pierced with a fork. Drain and return to the pot.

Preheat oven to 400°.

Mash the sweet potatoes (I used my immersion blender) and add in raisins, agave, spices and pineapple.

Lightly spray a pie dish, casserole dish or even individual ramekins with oil, spoon in sweet potatoes. Sprinkle with pecans and marshmallows. Bake for 15 minutes.

visit SkinnyTaste for more recipes just like this or just check out this one!