Healthy and fun snacks can mean the difference between eating nutrient-rich, health-improving foods or foods that ultimately predispose you to chronic diseases. Healthy snacks may have as many calories as a small meal so be sure to include such snacks as part of a well-rounded, daily meal plan. Make snacks that can easily be packed and eaten on the go, as well as snacks for the home that you can keep in the fridge.
Banana Quarters
Step 1
Roll out a sheet of plastic wrap about 1 1/2 feet long. Spoon a ¾ cup mound of a firm, natural peanut butter on to the center of the wrap. Fold the bottom half of the wrap over the mound then rolls to completely cover the peanut butter. Twist each end of the wrap as if wrapping a ball of bubble gum, tucking the ends under the mound.
Step 2
Pull out another sheet of plastic wrap. Spoon a 3/4-cup mound of a red-colored all-fruit spread onto the center of the wrap. Cover and roll the fruit spread as you did the natural peanut butter.
Step 3
Prepare two cake decorating bags, securing a small star tip to the decorating end of one bag with a cake decorating coupler. Secure a small round tip to the end of the other bag. You may also use a 1 gallon freezer bag if you do not have cake decorating bags. Cut the plastic wrap off one end of the peanut butter mound then insert the cut end into the decorating bag with the star tip. Repeat this technique with the all-fruit spread, inserting it into the bag with the round tip.
Step 4
Peel a large banana and slice it into quarters measuring approximately ¼-inch thick. Hold the cake bag securely between the juncture of your thumb and forefinger as you pipe a swirl of peanut butter around each banana quarter; leave a small edge of banana visible. Cover all banana quarters with this design. Pipe a round dot of red all-fruit spread on the center of each peanut butter swirl. Eat your healthy snack immediately.
Melon Ball Salad
Step 1
Use a small melon ball scooper to make melon balls from cantaloupe and honeydew melons. Place all the melon balls in a large bowl.
Step 2
Clean and hull 2 cups of ripe strawberries then slice them into cubes about the size of lima beans. Add the strawberries to your bowl of melon balls.
Step 3
Measure ¼ cup each of unsalted almonds, walnuts, pecans and macadamia nuts. Pour the nuts into the bowl. Nuts, especially almonds, are rich in monounsaturated fats which lower your bad cholesterol. Walnuts have omega-3 fats which also raise your good cholesterol and reduce inflammation on the walls of your arteries, according to a 2007 article by registered dietitian Janet Brill, Ph.D., published in "ACSM's Health & Fitness Journal."
Step 4
Use blue food coloring to color 2 cups of light cool whip. Empty the cool whip into your bowl and mix all of your ingredients until thoroughly combined. Divide your snack into 1 cup portions using individual containers. Pack in your lunch cooler to eat at work or keeping your fridge for a quick snack.
Tips and Warnings
- Substitute blueberry or blackberry all-fruit spreads for your banana quarters. Try other types of melons in your melon ball salad.
Things You'll Need
- Plastic wrap
- Cake decorating bag
- Cake decorating tips
- Cake decorating couplers
- Natural peanut butter
- All-fruit spread
- Cantaloupe
- Honeydew
- Strawberries
- Unsalted nuts
- Whipped topping
- Blue food coloring
References
- Fruits and Veggies Matter: Fruit and Vegetable Benefits
- "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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