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

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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!

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30 Protein-Packed Small Meal Ideas under 250 calories

Greek Yogurt Taco Dip

by Taralynn

This afternoon I had a craving for chip n dip so I decided to eat something much more healthier! I

- chopped up an orange bell pepper

(& made a yummy 40 calorie dipping sauce with)

- 2 tbsps of plain geek yogurt and

- 1 tsp of taco seasoning

Dark Chocolate Coconut PB2 Protein Yogurt

from the Undressed Skeleton

Ingredients:

1 Tbsp Whey Protein
6 oz Plain Greek Yogurt
1/2 Tbsp Dark Chocolate Chunks
1 Tsp Organic Cocoa Powder
1 Tbsp PB2 Powdered Peanut Butter
1 Tsp Raw Unsweetened Coconut
Add all ingredients to a mixing bowl, or to the container of yogurt.

You can put the yogurt back into the container and freeze for a Fro-Yo treat!

Nutrition:

 198 calories, 45g Protein, 4g Fat, 15g Sugar, 22g Carbs, 1g Fiber

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.

6 Favorite Snack Recipes

(1) Roasted Chickpeas

There are endless possibilities with these. 

There are a couple ways to make them you can do dry roasted and toast all your spices in a small pan and add the oil right before they are done, infusing the oils with all the tasty spices/herbs yumminess. The residual heat of the beans bakes the flavors in well as you toss them in a bowl. 

The other way you can make them is to coat them with the spices-herb flavoring before hand and them roast them.

Make sure before cooking them you drain, rinse and pat them pretty dry.

All of these combos can be cooked at 425 degrees and for about 30-40 min or until they are hard. 

If you coat them before hand then stir them every min. 

Make sure you place foils down on your baking sheet or spray it with some clean cooking spray. 

No matter how you like them they are easy to make, so good for you, and not to mention taste fabulous. 

Measurements 

1 can of beans is about 1-1/2 tbsp of oil and about 1 tsp or juice or liquid (ie soy sauce, juice, honey) Add all the spices you want to taste, usually a couple of tsp will work or each. 

    Savory & Spicy
*Lime juice, olive oil, chili powder, cilantro
*Garlic powder, grape seed oil, pepper and rosemary
*Soy sauce, sesame oil, ginger, Chinese 5 spice
*Honey, safflower oil, basil, pepper, cinnamon
*Tomato juice, curry powder, ginger
*Tarragon, garlic, fennel, honey, lemon juice
*Smoked or sweet paprika, avocado oil, coriander, cumin, chili powder

       Sweet
*PB2 peanut butter powder, nut oil, stevia, coco powder
*Maple Syrup, allspice, pumpkin pie spice, cinnamon
*Honey, apple cider vinegar, mace, cinnamon
*Lemon juice, honey, tamari, salt


   (2) Kale Chips

     Basic Recipe
1 bunch kale
1 tbsp. EVOO
1 tsp. sea salt

    Method
Preheat an oven to 350. Line a non insulated cookie sheet with parchment paper.
With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. 

Wash and thoroughly dry kale with a salad spinner or cloth. Drizzle kale with olive oil and sprinkle with seasoning salt.
Bake until the edges brown but are not burnt, 10 to 15 minutes.
Note: You can also cook them at 275 for 30 min, especially if you have flavors your wanting to bake in:)

    Flavors
Spicy: 1 tbsp. chili flakes, sprinkle with paprika and Cheyenne pepper
Savory: 1 tbsp. garlic powder and sprinkle with black pepper
Tangy: 1 tbsp. cider vinegar and sprinkle with sea salt.
Smokey: 1 tbsp smoked paprika and smoked chipolet
Sweet: 1-2 tbsp. Agave, pure maple syrup, or raw honey and sprinkle with cinnamon.



                  (3) Rice Cakes w/ nut butter

Ingredients
2 plain rice cakes
2 tbsp. nut butter of choice (peanut, almond, cashew, pecan)

Method
Take the 2 rice cakes and speak 1 tbsp of nut butter on each. Be careful because rice cakes are really fragile and can break really easily.

These are so good and filling. We like to eat mine with a little fruit on the side. So good:)



                                  (4) Low Fat Cottage Cheese mixed w/ fruit or veggies

Ingredients
1/2-3/4 cup cottage cheese
1/4-1/2 cup of fruit or veggie of your choice
1/2 tbsp of salt and pepper or cinnamon depending on what your making.

VariationsVeggies: tomatoes, cucumbers, frozen peas
Fruit: berries of any kind, pineapple, kiwi, peaches, pears



              (5) Greek Yogurt w/nuts

Ingredients
1/2 -3/4 cup Greek yogurt
1/2 tsp. cinnamon
Handful of raw nuts of your choices (almonds, pecans, walnuts, ect)

MethodMix it all together and enjoy.
- You can also sub the nuts for seeds if you wish like (pumpkin, chia, flax, sunflower, ect)
- Enjoy ours also mixed with a little bit of homemade crunchy peanut butter or almond butter and then dip apples in it. YUM!



             (5) Hard Boiled Eggs

Ingredients
10-12 eggs
Enough water to cover the eggs about 4-6 cups depending on how many you are making. 

Method
Place eggs in saucepan large enough to hold them in single layer. Add cold water to cover eggs by 1 inch.

    Heat over high heat just to boiling.
Remove from burner. COVER pan. LET EGGS STAND in hot water about 15 minutes for large eggs 
     Drain immediately and serve warm OR cool completely under cold running water or in bowl of ice water, then Refrigerate.

Try with some sort of crunchy veg like celery, cucumbers, carrots, ect....You can also just eat the whites if you want. 

Hope you have enjoyed all of these snack ideas. Happy Snacking:)

Tuna Salad [2 recipes]

                                                                                                                                        Green Tuna Salad

      Ingredients2-3 cans of tuna
1/4 cup of green onion (more if you wish)
1/3 cup of chopped celery
2/3 cup of of low sugar sweet pickle relish (or dill if you like)
1/2 cup of plain Greek yogurt or yogurt cheese
Salt and pepper to taste (you can even add a little garlic powder or Mr. Dash for no salt)

      Method
Place tuna, green onions, celery, and pickles in small bowl.

     Stir well.
Then add salt and pepper to yogurt cheese.

     Mix and then add that to the tuna.
Mix until well blended and chill for a while or eat it right away.


- Here are some other add-ins....

White or red onions
Chopped cucumbers
shredded carrots
Shredded Red cabbage
Grated boiled eggs
Squeezed fresh lemon
Chopped grape tomatoes
Chopped sweet bell peppers
ect, ect.


- Ways you can eat it...

With rice crackers
Use sliced cucumbers as chips
On whole grain bread/wrap
By itself
On fresh slices tomatoes
Over spinach or greens


You can't really do tuna the wrong way:)




Tuna Salad 2

Ingredients

1 5oz. can Albacore Tuna
1 Tbsp non-fat Cottage Cheese
1 Tbsp. plain low-fat yogurt
1/4 small red onion, chopped finely
1 stalk celery, chopped finely
1 tsp Dijon mustard
1/2 tsp. of lemon juice
Pinch or two of dill


Directions
Just throw into a bowl, give it a good mix and ENJOY!

Serve in a tomato for a refreshingly low carb option or pile it on your favorite bread throw over a slice of cheese and toast it for a good ole' fashioned tuna melt! Yum!

peachy keen vanilla bean fro CHO.

ingredients:


2 (6 oz) containers of peach chobani greek yogurt
1 cup (8 oz) plain 0% chobani greek yogurt
1/2 cup (4 oz) fat free half & half (or other milk of choice)
1 T agave (or other sweetener of choice)
1 t vanilla bean paste (can sub 1 vanilla bean or 1 t pure vanilla extract)
1 fresh peach, diced (for garnish)

directions:

1. in a small bowl, combine peach and plain yogurts.

2. add half & half, agave and vanilla bean paste.
mix well.

3. pour mixture into an ice cream maker & turn the ice cream maker on and let run for about 20 minutes or until frozen yogurt is firm.

4. divide into four equal servings and garnish with a quarter of the fresh peach slices.

5. Freeze any leftover fro CHO you may have. 

* word on the street is if you add a splash of vodka to homemade ice cream and frozen yogurt, it freezes better.

 Nutrition information per serving (1/4th of recipe):

Source: Janetha's Meals & Moves

FIVE WAYS TO USE TOSCA'S YOGURT CHEESE

"The Original" Yogurt Cheese Dip:

1 cup yogurt cheese

2 cloves garlic, minced

1/2 c. fresh basil

2 T minced fresh green onion

1 tsp dried oregano

1/2 tsp sea salt

Freshly ground black pepper

Mix well.

Nutrition Information (1 Tbsp.):

19 Calories

1g Fat

2g Protein

2.5g Carbs

0.1 g Fiber

70mg Sodium

***

Herbed Spinach Yogurt Cheese Dip:

2 minced cloves garlic

1/2 cup minced fresh basil

2 tsp avocado oil, pinch sea salt

1 package frozen spinach, thawed and well drained

1 1/2 cups yogurt cheese.

Mix well and chill for one hour.

Serve with crudités or baked pita chips.

***

Whipped Cream:

1 1/2 cups yogurt cheese

1 tsp pure vanilla extract

1 tsp ground cinnamon.

Blend well and use as a topping.

***

Cake Frosting:

1/4 cup finely ground Sucanat

1 tbsp arrowroot

1/2 tsp pure vanilla extract

2 cups yogurt cheese

Blend well.

***

Chocolate Mousse:

3 tbsp melted dark chocolate (70% cocoa, or greater)

1 tsp raw honey

1 cup yogurt cheese.

Blend well and refrigerate for 1 hour.

Dutch Muesli

Yields 12 cups, 1-cup per serving

INGREDIENTS:

1/2 cup barley flakes (any multi-grain flake or oats works)

2 cups large flake rolled oats, not quick or instant

1/4 cup ground flax seed

1/4 cup wheat germ

1/4 cup oat bran

3 cups boiling water

1/4 cup raw unsalted almonds, coarsely chopped

1/4 cup large raisins

1/2 cup chopped, pitted dates

Juice of one fresh orange (grate/zest rind and reserve)

1/4 cup agave nectar or honey

1 cup plain, nonfat yogurt

1/2 tsp ground cinnamon

1 large crisp apple, unpeeled, grated

DIRECTIONS

1. Place barley, oatmeal, flax seed, wheat germ, and oat bran in a medium- sized glass bowl. Mix well to combine.

2. Pour boiling water over all and set aside.

3. Meanwhile, in another glass bowl, measure remaining ingredients. Mix well to combine.

4. Add wet grains to fruit mixture and mix well. Serve immediately or refrigerate overnight. Muesli keeps well for about 4 days (if it lasts that long!).

5. Eat with 4-5 egg whites or stir in 1 scoop vanilla protein powder for a complete meal!

NOTES: Experiment with other (unsweetened) dried fruit such as cherries, cranberries, figs and other nuts such as walnuts, pumpkin, or sunflower seeds!

Source: Tosca Reno's Eating Clean Diet Book for Family & Kids

"...the wet version of museli, which is made with yogurt. The mixture is soaked overnight, allowing the whole grains and dried fruits to plump up nicely by morning. The dry version of museli is called granola."

Nutrition Information (1-cup serving size):

Calories 253

Fat 3g, Saturated Fat 0.6g

Protein 9g

Carbs 47g

Dietary Fiber 7g

Sodium 22mg

***

Dutch Muesli II

This homemade cereal is full of nutrients without a lot of sugar.

In a medium bowl combine:

1/2 cup of barley flakes

1/4 cup of coarsely ground flax seed

1/4 cup of wheat germ

1/4 cup of oat bran.

Next, pour 3 cups of boiling water overnight or until all the water is absorbed.

In another bowl mix together 2 cups of rolled oats, do not use the quick or instant oats for this recipe.
Add:

1/4 cup of unsalted, raw almonds that are coarsely chopped

1/4 cup of raisins

1/2 cup chopped and pitted dates juice of one orange

1/4 cup of honey or agave nectar

1/2 tsp. of ground cinnamon

one large grated apple.

Once the water is adsorbed in the first bowl, combine both bowls and will keep in the refrigerator for four days.

Source: http://www.livestrong.com/article/284357-clean-eating-menu-ideas/#ixzz1rqMzMfnA

Yogurt-Covered Blueberries & HoneyVanilla Fro'Yo Drops

INGREDIENTS:

. two cups greek yogurt, honey flavor

. one pint of fresh blueberries.


INSTRUCTION:
- Stick a berry with a toothpick and dip/swirl in the yogurt cup and use a second tooth pick to push it off onto a cookie sheet.
- Do all of them and place in the freezer.

- After an hour you can pop them off the cookie sheet and into a plastic baggie.

* blueberries covered in honey greek yogurt and frozen. tasty, healthy treat!


***

HONEY VANILLA FROZEN YOGURT DROPS

Ingredients:


1 cup Greek yogurt, plain
1/4 cup honey
1 teaspoon vanilla extract


Directions:


1. Mix yogurt and honey together in a bowl.
2. Add vanilla and mix until smooth.
3. Pour mixture into a Ziploc bag.
4. Line a baking sheet with wax paper.
5. Make a small snip at the end of the baggie. Squeeze drops onto wax paper.
6. Freeze for about 30 -45 minutes until hard.

Enjoy!


from the SugarFree Mom