September 2013 > Healthy Recipe of the Month

Healthy Recipe of the Month

Healthy Snacks that Won't Weigh You Down

Healthy snacking is a great way to combat hunger in between meals. Satisfy after-school and after-work munchies with one of these healthy snacks. If you want more options, from savory Tomato Turnovers to sweet Monkey Bars, visit Cooking Light’s complete collection of healthy snack recipes.


Happy Hour Hummus

This is a quick snack to make before dinner. Throw all the ingredients into a food processor, give it a whirl, and presto – you've bought yourself an hour to make a meal. Healthy dippers include baby carrots, radishes, jicama, and sugar snap peas.

Servings:13 (serving size: 1/4 cup)

Hummus and vegetables. Image for September 2013 Newsletter

Ingredients:

  • 5 tablespoons water
  • 1/4 cup fresh lemon juice
  • 1/4 cup tahini (roasted sesame seed paste)
  • 3 tablespoons olive oil
  • 1/2 teaspoon salt
  • 2 (15-ounce) cans chickpeas (garbanzo beans), rinsed and drained
  • 1 garlic clove, crushed
  • 1/2 teaspoon paprika (optional)
  • Fresh chopped flat-leaf parsley (optional)
  • 1 tablespoon pine nuts, toasted (optional)

Total Per Serving: Calories - 91, Carbs - 7.4 gm, Fat - 6.1 gm, Protein - 2.6 gm.

Instructions:

  1. Place first 7 ingredients in a food processor.
  2. Process until smooth, scraping sides as necessary.
  3. Spoon hummus into a bowl.
  4. Sprinkle with paprika, parsley, and pine nuts, if desired.
  5. Serve with a variety of vegetables for dipping.


Chewy Coconut Granola Bars

Super easy to make, these are perfect for breakfast, car, or snack.

Servings: 16 (serving size: 1 bar)

Coconut Granola Bars. Image for September 2013 Newsletter

Ingredients:

  • Cooking spray
  • 2 teaspoons all-purpose flour
  • 3 ounces all-purpose flour (about 2/3 cup)
  • 1.6 ounces whole-wheat flour (about 1/3 cup)
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 1/4 cups packed brown sugar
  • 1/4 cup canola oil
  • 2 tablespoons fat-free milk
  • 2 large eggs
  • 1 1/2 cups whole-grain granola
  • 3/4 cup chopped dried mixed tropical fruit
  • 1/2 cup flaked sweetened coconut

Total Per Serving: Calories - 154, Carbs - 23.4 gm, Fat - 5.8 gm, Protein - 2.7 gm.

Instructions:

  1. Preheat oven to 350°.
  2. Coat a 13 x 9-inch metal baking pan with cooking spray; dust with 2 teaspoons all-purpose flour.
  3. Weigh or lightly spoon 3 ounces all-purpose flour and 1.6 ounces whole-wheat flour into dry measuring cups; level with a knife.
  4. Combine flours, baking powder, and salt in a small bowl; stir with a whisk.
  5. Combine sugar, oil, milk, and eggs in a large bowl; beat with a mixer at high speed until smooth.
  6. Add flour mixture, beating at low speed until blended.
  7. Fold in granola and fruit. Spoon batter into prepared pan.
  8. Sprinkle with coconut.
  9. Bake at 350° for 20 minutes or until golden.
  10. Cool completely in pan on a wire rack.
  11. Cut into bars.

Source: Cooking Light

Have a favorite healthy recipe? Share it with us at livingwell@utsystem.edu.