nutritionfitnessrecipesplan smartshealthy living

cucumber

A cucumber is made up of this much water. Keep this often-overlooked veggie on hand this summer to help you stay hydrated. It is a low-calorie snack full of potassium, magnesium and vitamin K.

Share

10 snack makeovers

1Honeycrisp apple sandwich

Core the honeycrisp apple, then, like you're slicing a loaf of bread, slice it through the center, making 4 apple slices. Spread one slice with a tablespoon of peanut butter and drizzle with ½ teaspoon of honey. Top with another slice of apple. Each apple makes 2 sandwiches.

 

151 calories, 2.6g fiber, 4.2g protein, 8g fat.


2Spiced watermelon and pistachios

Toss 2 cups cut-up watermelon with 1 tablespoon fresh lime juice and ½ teaspoon grated lime zest. Sprinkle with a pinch of cayenne pepper and 2 teaspoons chopped, unsalted, roasted pistachios.


126 calories, 2g fiber, 3g protein, 3g fat


3Tropical green smoothie

Blend 1 cup kale, 1 cup orange juice or pineapple juice, 1 cup fresh pineapple, ½ an avocado, 1 banana, frozen (or use a regular banana and add a handful of ice), 6 ounces Greek pineapple-flavored yogurt, and 1 tablespoon Chia seeds until smooth. Makes two smoothies.

 

210 calories, 5g fiber, 4g protein, 5g fat


4Crackers with chocolate-hazelnut spread and bananas

Spread 2 crisp multi-grain crackers with 1 tablespoon chocolate-hazelnut spread, such as Nutella®. Top with a sliced banana.

 

214 calories, 6g fiber, 4g protein, 7g fat


cherry bites

5Dark chocolate cherry no-bake bites

Combine ½ cup old-fashioned oats, ¼ cup almond flour, and 2 tablespoons ground flax seed. In a separate bowl, combine 2 tablespoons honey, ½ teaspoon vanilla and ¼ cup almond butter. Combine the two mixtures, add ¼ cup dark chocolate chips and ¼ cup dried cherries. Refrigerate mixture for 30 minutes, shape into 12 (1-inch) balls. Store, covered, in refrigerator.


110 calories, 2g fiber, 3g protein, 7g fat


cherry tomatoes with goat cheese

6Cherry tomatoes with goat cheese

Top 5 halved large cherry tomatoes with 2 tablespoons goat cheese. Sprinkle with 2 teaspoons chopped herbs (chives, basil or parsley).


98 calories, 1g fiber, 6g protein, 7g fat


raspberry smoothie

7Mango and raspberry smoothie

Blend 1 cup coconut water, 1 cup frozen mango, 1 cup frozen raspberries, 4 ounces tofu, 2 teaspoons agave nectar until smooth. Makes two smoothies.


173 calories, 7g fiber, 6g protein, 2g fat


wild animal mix

8Wild animal mix

2 cups animal crackers, ¾ cup dried blueberries, ¾ cup roasted pecan halves (or other nuts such as almonds, pistachios or walnuts), 2½ cups air-popped popcorn. Makes 6 servings.

 

250 calories, 3g fiber, 3g protein, 24g fat


rice cake with peanut butter, coconut and cranberries

9Rice cake with peanut butter, coconut and cranberries

Spread 1 rice cake with 1 tablespoon creamy peanut butter. Sprinkle with 2 teaspoons toasted, unsweetened, shredded coconut and 2 teaspoons dried cranberries.


177 calories, 2g fiber, 5g protein, 11g fat.


toast with ricotta and fruit

10Toast with ricotta and fruit

Spread 2 tablespoons of ricotta cheese on a slice of toasted whole-grain bread. Top with ½ cup sliced strawberries, fresh peaches or other fruit. Drizzle with 1 teaspoon honey or agave nectar.


148 calories, 4g fiber, 7g protein, 7.5g fat

Home | Wellmark.com | Email Us