Enjoy Good Health

Sunday, March 20, 2011

Favorite Energy--Boosting Snacks-Continued

* 1 cup of nonfat or low-fat yogurt with canned, frozen, or fresh unsweetened fruit
* 1/2 cup of nonfat old-fashioned whole-oat granola, served with fat-free milk or yogurt
* 1 cup of fruit juice-sweetened nonfat or low-fat yogurt
* 1 cup tomato soup (made with fat-free milk) and two whole-rye crackers
* 1 cup of non-instant oatmeal with fat-free milk and 1 teaspoon of brown sugar
* A fat-free or low-fat whole-grain muffin
* A small container of whole-oat granola
* One to three pieces of Ry Crisp, Wasa Crispbread, Scandinavian-style bran, crispbread, or other whole-rye cracker with all-fruit preserves or nonfat or low-fat cream cheese
* Whole-grain bagel with 1 teaspoon of dijon mustard, 1 teaspoon of nonfat or low-fat mayonnaise, and two slices of turkey breast or two thin slices of low-fat cheese such as jarlsberg lite swiss
* 1/2 cup of nonfat ricotta cheese topped with a handful of nonfat whole-oat granola
* 4 ounces of low-fat frozen yogurt
* 1/2 cup of nonfat cottage cheese with canned, frozen, or fresh unsweetened fruit
* Tapioca pudding made with fat-free milk: I've like this my whole life
* 1 cup of nonfat or low-fat vegetable soup, bean soup, or lentil soup
* A variety of fresh-cut mixed raw vegetables and fruit with several whole-grain crackers and a nonfat or low-fat dressing or dip for dipping
* 1 piece of angel food cake with fresh unsweetened berries
* 1 piece of whole-rye or whole-grain bread with 1 teaspoon of nonfat mayonnaise and 2 ounces of water-packed albacore tuna
* 8 ounces of unsweetened orange juice with a small, whole-grain, very low fat muffin
* One celery stalk stuffed with 1 tablespoon of nonfat or low-fat cream cheese or cottage cheese
* One apple or other piece of fresh fruit with several whole-grain crackers
* Sliced fruit and berries in 1/2 cup of nonfat plain yogurt or cottage cheese
* Air-popped, very low fat popcorn

                                                   Honey Mustard Dressing

1 cup omega plus light mayonnaise                    
1/3 cup honey
3 tablespoons dijon mustard
1/4 teaspoon garlic powder    
1/8 teaspoon onion powder
1 teaspoon dried mustard, dash of white pepper (to taste)
1/4 cup water
1. Combine all ingredients, except water, in a blender or food processor
2. Add water and blend a few seconds more or until of smooth consistency
3. Store in an air-tight container in refrigerator up to two weeks

Makes: 1 3/4 cups

Per 2 tablespoon serving: 83 calories, 0 protein, 8 grams carbohydrates, 5.7 grams fat, 0.5 grams saturated fat, 2.9 grams monounsaturated fat, 1.9 grams polyunsaturated fat, 0 trans fatty acids, 601 mg omega-3 fatty acids, 1371 mg omega-6 fatty acids, 147 mg sodium, o fiber

                                                     Homemade Mayonnaise
Using a blender or food processor it takes 5 minutes to make your own.
      You will need:
2 egg yolks; 3/4 teaspoon salt; 1/2 teaspoon  powered (dry) mustard; 1/8 teaspoon sugar; pinch of pepper; 4 to 5 teaspoons lemon juice or white vinegar

Preparation: Beat yolks, salt, pepper, mustard, sugar, and 1 teaspoon lemon juice in a small until very thick and pale yellow (Note: If using electric mixer beat at medium speed,) add 1/4 cup olive oil, drop by drop, beating vigorously all the while. Beat another teasoppn lemon juice and water. Add 1/2 cup olive oil in a fine steady stream, beating constantly, then mix in remaining lemon juice and water, slowly beat in remaining oil. If you like, thin mayonnaise add a little additional water-hot. Cover and refrigerate until needed.
Do Not Keep Longer Than 1 Week. Yields: 1 1/2 cups
Prep. time: 5 minutes
Cook time: 5 minute
Total time: 10 minutes.  

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