WASHINGTON – As cooks plan holiday and party menus, there’s a place for easy recipes with taste appeal for both dults and children that are low in calories but rich in flavor and nutrition.
A tall order? Not now that the American Institute for Cancer Research has developed recipes such as the following for healthful, quickly made snacks for all ages to enjoy.
The health risks associated with overweight and obesity have heightened Americans’ awareness that, both at home and in schools, foods high in fats, sweeteners and salt should be replaced with more healthy alternatives.
The focus has been mostly on primary meals, and snacks have often been a neglected category.
“Commercially made snacks are very convenient as ‘grab-and-go’ foods,” says AICR nutritionist Karen Collins, but she points out many are a bad bargain in terms of health.
Crunchy snacks and baked goods can both be high in fats, sodium and calories, and low on key essentials for good health, including fiber, vitamins, minerals and the phytochemicals that help protect against chronic diseases.
With a little advance planning, it doesn’t take much effort to make your own snacks, Collins says, and it’s much cheaper. Another plus: Parents with school-age children can get them involved in making snacks they can later enjoy.
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This sweet-and-salty version of the classic “trail mix” includes whole-grain cereal and dried fruit, and it’s so easily made that even children can help prepare it.
Sweet and Salty Crunchy Mix
INGREDIENTS
DIRECTIONS
Preheat oven to 350 F if baking 15 to 20 minutes, or 300 F if you choose to slow roast 45 to 60 minutes. (Although slow roasting takes more time, it also deepens the flavor of this snack.)
Set aside 2 baking sheets.
In a large bowl, mix together the cereal, pretzels, nuts and seeds so they are well combined. Stir in the turmeric until evenly distributed. Stir in the dried fruit. Gently warm the honey in a heat-resistant measuring cup, either in a microwave or stovetop, set in a small saucepan containing hot water, until the honey is considerably thinner in consistency.
Stirring the cereal mixture constantly, slowly add enough of the warm honey so that the mixture begins to adhere and form clusters.
Spread the mixture on the baking sheets in a thin layer. Spray with canola oil spray.
Bake until cereal is lightly browned, stirring once if baking at 350 F, or 3 to 4 times if slow roasting at 300 F. Remove from oven and cool to room temperature on a rack. Transfer mixture to a large bowl if serving immediately, or store in a container with a tight lid or in ziplock plastic bags.
Makes 15 one-half cup servings.
Nutrition information per serving: 122 cal., 3 g fat (less than 1 g saturated fat), 25 g carbo., 2 g pro., 2 g dietary fiber, 53 mg sodium.
The pita chips in the following recipe are tasty on their own and also go well with dips or salsa. Besides serving as a snack, the chips would also work nicely as part of a meal, instead of bread or rolls. For a crowd, double or triple the recipe.
The neutral flavor of whole-wheat pita bread pairs well with many different herbs and seasonings, so these chips can take on the characteristics of different ethnic cuisines: Oregano, cumin and perhaps cayenne pepper can lend a Mexican flavor; try garlic and basil for a Mediterranean touch; and curry powder, or a mix of the spices curry powder contains, can create a South Asian flavor.
Toasted Whole-Wheat Pita Chips
INGREDIENTS
DIRECTIONS
Preheat oven to 350 F. Set out a baking sheet. Lightly coat the sheet with the oil spray.
Separate each pita bread into halves, then cut each half into 8 or more wedges, as desired. In a small bowl, mix together until well blended any of the three seasonings selected: oregano and cumin for a Mexican flavor, garlic and basil for a Mediterranean touch, or curry powder.
Arrange pita on the baking sheet in a single layer. Spray lightly with the oil. Sprinkle herb/seasoning mixture evenly over the pita. Bake for 15 minutes. Transfer chips to a rack and cool.
Serve as is or with a dip or spread. If not serving immediately, store chips in a container with a tight lid or in ziplock plastic bags.
Makes 4 servings (4 chips each).
Nutrition information per serving: 85 cal., less than 1 g fat (0 g saturated), 18 g carbo., 3 g pro., 2 g dietary fiber, 170 mg sodium.
-09-05 1228EST
