Gathering with friends, family or coworkers does not have to mean gorging on unhealthy foods. Provide your group with health-boosting snacks high in fiber, nutrients and unsaturated fats. Snacks in a box or a bag are generally loaded with trans fats that raise your bad cholesterol and lower your good cholesterol. Serve foods bursting with flavor so the members of your group fill up on nutrient-rich snacks.
Sweet Cherries
Sweet cherries are boldly red, deliciously sweet and high in fiber with only 84 calories in 20 pieces. Cherries have a low-glycemic index, or GI, 22 so they do not cause a spike in your blood sugar like fresh pineapple with a GI of 66. Rinse cherries well then use a cherry pitter to remove the seeds. Skewer two cherries together with a toothpick and arrange nicely on a platter. Cherries are also rich in vitamin C and plant compounds that have been shown to potentially reduce risk of cancer, arterial inflammation and Alzheimer's disease.
Roasted Unsalted Walnuts
Walnuts are one of the few plant foods high in omega-3 fatty acids, similar to the omega-3s found in salmon and sardines. Omega-3 fats greatly boost your good cholesterol, or HDL, lower your blood fats and reduce inflammation on arterial walls, according to a 2007 article by registered dietitian Janet Brill, Ph.D., Roast walnut halves on the stove top on medium heat for a few minutes then cool; roasting brings out the flavors of the nut. Melt half of a pound of dark chocolate and dip just a small portion of a walnut half into the chocolate. Place the dipped nut on the top of a small, salt-free pretzel square. Set aside to permit the chocolate to harden then arrange on a brightly-colored serving tray.
Hummus and Veggies
Purchase store-bought hummus made with olive oil. Or, drain a can of garbanzo beans, also referred to as chickpeas, setting the liquid aside. Puree the beans with 2 tbsp. of extra-virgin olive oil and enough of the reserved liquid to make a smooth paste. Add lemon juice, salt, fresh garlic, and black pepper to taste. You may also flavor with minced olives and minced sun-dried tomatoes. Place the hummus in the center of a vegetable platter with sticks of celery, carrots and colorful peppers. Extra-virgin olive oil and olives are full of monounsaturated fats that keep your bad cholesterol or LDL down and boost your good cholesterol.
References
- National Cherries: Health Benefits of Cherries
- "ACSM's Health & Fitness Journal"; Glycemic Index: An Educational Tool for Health and Fitness Professionals; Stephen Wong, Ph.D., and Susan Chung, R.D.N.; November/December 2003
- "ACSM's Health & Fitness Journal"; Eat Like You're in Crete: Teach Your Clients the Benefits of the Mediterranean Diet; Janet Bond Brill, Ph.D., R.D.; September/October 2007
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