We're safely in mid-January now, so if you're like me, the last of your holiday goody stash is almost gone and it's getting easier day by day to eat a little healthier.
For the past two weeks, I shared recipes for dinners that focused on boneless, skinless chicken breast and ground turkey — two low-fat options for protein that you can dress up hundreds of ways (but that you might need a recipe nudge to get you try them a new way).
But since dinner is near the end of the day, I thought I would take a step back and look at another time of day when I know I get crucially hungry — snack time. I've noticed my calorie target is usually made or broken by the snacks I eat between lunch and dinner. Perhaps I should eat a bigger lunch, or maybe I just need to think ahead and plan my afternoon snack as carefully as I plan the rest of the meals in my day. So today I'm looking at four snacks that take little effort and can help get you through those afternoon hunger pangs.
The first is a Greek salsa, which is practically all the toppings of a Greek salad diced up and served without the lettuce. The recipe recommends eating this with baked whole wheat crackers, which are a good idea as long as you don't go overboard.
Second, I've chosen a food that I regularly whip up as a breakfast, but would do just as well for an afternoon snack: peanut butter yogurt dip. It's only three ingredients, but with all that protein and just a hint of sweetness, it's very satisfying and will keep you going for quite a few hours.
Third, I had been looking at a couple of different recipes for a sort of protein ball or energy ball, and this is the one that I plan to make. It's got peanut butter, oats, ground flax seed, cocoa and then two Reese's cups, chopped up and rolled in there, to give your tongue (or is it brain?) that little zip of real sugar. Oh, and a mushed banana that glues it all together. Yum.
And finally, homemade granola bars, with a recipe that I have used before and thought was good but could probably be improved upon if I bake them for less time next time. Reviewers said to take it out of the oven as soon as it starts to brown, and that way they will stay chewy for a few days rather than getting rock hard. And you can add more fruit or nuts (or maybe chocolate chips!), whatever you're looking for in a granola bar.
Happy snacking, and enjoy!
Greek salsa
2 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon sugar
1/4 cup red wine vinegar
1/2 cup extra-virgin olive oil
2 cups tomato, diced
2 cups cucumber, diced
1/2 cup pitted Kalamata olives, chopped
1/2 cup red onion, diced
2/3 cup Feta, crumbled
Baked whole wheat crackers, for serving
In a bowl, combine garlic, oregano, sugar, red wine vinegar, and olive oil.
In a different large bowl, add the rest of the ingredients and toss with dressing to coat.
Transfer to a few serving bowls for individualized portions. Serve with whole wheat crackers.
Source:
Peanut butter yogurt dip
1 cup fat free plain Greek yogurt
4 teaspoons peanut butter
1 teaspoon maple syrup
Sliced apples for serving
Stir the yogurt first to reincorporate any liquid whey. Add peanut butter and maple syrup and stir until well mixed. Serve with sliced apples. Makes 2 servings.
Source: Carrie Ann Knauer
Reese's Amazeballs
1 medium-sized banana, mashed
1/2 cup peanut butter
1/2 cup ground flax seed
2/3 cup old-fashioned oats
1 tablespoons cocoa powder
2 Reese's Peanut Butter Cups, chopped
Combine all ingredients in a large bowl, mixing with your hands to combine. Roll into 1-inch balls.
Place dough balls on a parchment-lined baking sheet and refrigerate for 30 minutes. Keeps for up to 4 days.
Source:
Playgroup granola bars
2 cups rolled oats
1/2 cup packed brown sugar
1/2 cup wheat germ
3/4 teaspoon ground cinnamon
1 cup all-purpose flour
3/4 cup raisins (optional, or substitute your own favorite dried fruit)
3/4 teaspoon salt
1/2 cup honey
1 egg, beaten
1/2 cup vegetable oil
2 teaspoons vanilla extract
Preheat the oven to 350 degrees. Generously grease a 9- by 13-inch baking pan.
In a large bowl, mix together the oats, brown sugar, wheat germ, cinnamon, flour, raisins and salt. Make a well in the center, and pour in the honey, egg, oil and vanilla. Mix well using your hands. Pat the mixture evenly into the prepared pan.
Bake for 30 to 35 minutes in the preheated oven, until the bars begin to turn golden at the edges. Cool for 5 minutes, then cut into bars while still warm. Do not allow the bars to cool completely before cutting, or they will be too hard to cut.
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