June 2, 2006
Healthy Foods Newsletter
by Leanne Ely

Part 1 | Part 2 | Part 3 | Part 4 | Part 5

Here are some more healthy snack ideas; my comments are in parenthesis:

1. How about a yummy yogurt sundae, yogurt with strawberries on top and a little granola to top it off!

2. I buy grapes when they are on sale, wash and pick from the stems put them in the snack size bags and pile them in big ol' freezer bags. They last at least a month as we pile through them in the heat and are much better than those frozen tubes of colored sugar water! Fiber included :-)

3. Fruit dip: Make yogurt cheese by taking 1 cup of plain or vanilla yogurt and placing it in a strainer, lined with a paper towel or coffee filter, over a bowl for drainage. Refrigerate for several hours and discard the whey (watery stuff) that collects in the bowl. You'll be left
with the yogurt cheese, which is about the consistency of thick sour cream. Put the yogurt cheese in a small bowl and add 1/2 cup powdered sugar, 2-3 tablespoons low-fat or fat-free cream cheese, 1 teaspoon vanilla and blend with a mixer until blended. Add more powdered sugar to thicken, if needed. Use this yummy dip with fruit. We like grapes, pineapple, strawberries and bananas. (or use honey to sweeten)

4. Monkey sandwich—a hot dog bun spread with peanut butter with banana (use whole wheat buns)

5.Peanut Butter (health-food store natural, no sugar) on a mini or regular rice cake with raisins on top instead of jam/jelly (a little extra iron and fiber)

6. My kids will eat almost any veggie as long as it is grated and mixed into mini muffins. Carrots, zucchini and broccoli just to name a few. Don't forget to use applesauce instead of oil!!! (I use half oil and half applesauce—less “bouncy” of a muffin and moister)

7. I have enjoyed using your week of meals. Thank you for your work. I do the Ranch Dip with veggies. I wish there was not any MSG.

8. One more idea: protein. Hard-boiled eggs, sunflower seeds, and soy nuts go over well here.

9. One of our favorite snacks is air-popped popcorn with a fresh lemon juice squeezed over it, and sprinkled with hot sauce (like Tabasco). Much better than those "flaming-hot" things in a bag, and no added fat or sodium!

10. Tofu cut in cubes, toss with olive oil and tamari and bake for 15 minutes turning once.

Part 1 | Part 2 | Part 3 | Part 4 | Part 5