CURB YOUR HUNGER WITH THESE GUILT-FREE SUMMER SNACKS THAT ARE SPICY, SWEET, AND SALTY!

 

Everyone gets hungry in between meals, but when it’s bikini season, snacking too much can make your beach day a total bust! Here are ten delicious and easy recipes to satisfy your taste buds from Shape magazine writer Jessica Smith, who is contributing fantastic health & fitness features to KDHamptons all summer long.

 

 

 

Spicy Edamame Guacamole

Pack some more protein into the classic summer party dip by adding edamame!  Instead of chips, serve it with fresh, crunchy veggies like sliced peppers, carrots, celery, or cucumber to stay keep it under 200 calories.

Per serving (1/2 cup): 110 calories, 6.3g fat, 5.3g fiber, 6.8g protein

 

Ingredients:
1 medium ripe avocado
1 cup shelled frozen edamame
2 cloves of garlic
1 jalapeno pepper, washed and seeded
juice of 1 lime
2 tbsp fresh cilantro leaves (approx 5-6 sprigs)
1 tsp chili powder
1/2 tsp sea salt
1 tsp black pepper

Directions:
In a medium saucepan, boil the frozen edamame for 4-5
minutes, until bright green. Drain and set aside to cool (you can skip this
step if you decide to use fresh edamame instead). In a food processor, combine garlic cloves, cilantro, jalapeno and lime juice and puree. Add cooled edamame and puree until smooth. In a mixing bowl, add avocado flesh to the edamame mixture and mash to combine thoroughly. Serve chilled with fresh
veggies. Makes 4 servings.

Recipe provided by Dara Reppucci of Generation Y Foodie

 

 

 

Roasted Grapes

Grapes make a refreshing summer snack on their own, but if you’re looking to jazz them up a little, try roasting them. This sweet and filling snack also makes the perfect light and refreshing dessert!

Per serving (2 toasts topped with mixture): 183 calories, 13.7g sugar, 9.3g fat (2.4g saturated), 21.4g carbohydrates, 5.2g protein

Ingredients:
1 lb. seedless grapes (use your favorite variety)
2 tbsp Olive Oil
1 pinch of kosher salt
3-5 sprigs fresh thyme
1/4 cup hazelnuts (crushed)
3/4 cup ricotta cheese
3/4 tbsp orange flower water (this distilled water contains essential oils of orange blossoms and can be found in markets that carry Middle Eastern foods. If you can’t find it, you can still make this delicious dish without it)
1 tsp orange blossom honey
1 1/2 tsp vanilla
12 Melba toasts

Directions:
Preheat oven to 450 degrees F. Break the grapes into small clusters or remove grapes from the stems completely. Place them on a rimmed baking sheet along with the hazelnuts. Randomly place the thyme sprigs on top of the grapes. Drizzle olive oil on the grapes and mix well to make sure they are well coated. Roast in the oven for 15 – 25 minutes (timing depends on how roasted you want them to be). They will change color a bit as well as split open and wrinkle. Remove the thyme sprigs. In a medium size bowl combine cheese, orange flower water, honey and vanilla. Stir to thoroughly combine. Spread some of the cheese mixture onto the toasts. Top with a few grapes, some of the roasting juices and hazelnuts and serve.  Makes 6 servings.

Recipe provided by Pamela Braun of MyMansBelly.com

 

 

 

Watermelon Salad

This refreshing, sweet, and savory salad makes a great between-meal bite (especially after you’ve been at the beach all day!)

Per serving (1 cup): 70 calories, 1g fat, 13g carbohydrates, 1g fiber, 10g sugar, 3g protein

 

Ingredients:
10 cups watermelon (reserving ¼ cup of its natural juices)
¼ cup white balsamic vinegar
1½ tsp olive oil
¼ cup reserved watermelon juices
2 tbsp fresh mint, chopped
1 tbsp fresh stevia leaves, chopped
1 cup vidalia onion, thinly sliced (can use red onion is desired)
3 oz (¾ cup) fat-free feta cheese
6 mint leaves (for garnish)
salt and pepper (to taste)

Directions:
Cut the watermelon into bite-sized pieces, removing and discarding the seeds; and set aside. In a small bowl, combine the vinegar, salt and pepper and whisk until salt is dissolved. Slowly whisk in the olive oil and the reserved watermelon juices. Add in the chopped mint and stevia leaves. In a large bowl, combine the melon, onion and feta. Pour the dressing over the watermelon mixture and toss gently until everything is coated and even;y mixed. Garnish with mint springs and serve.  Makes 10 servings.

Recipe provided by Kim Bensen of KimBensen.com

Want more watermelon?  Check out Wild Watermelon Cocktails and Georgica Restaurant’s Watermelon and Tomato Salad

 

 

 

Mini Caprese Salad

This delicious mini-meal is super easy to make.  Serve it up anytime you have a snack attack or as a healthy appetizer at your next summer soiree.

Per serving: 141 calories, 6.4g fat (3.5g saturated), 11.8g carbohydrates, 2.5g fiber, 7.8g sugar, 9g protein

 

Ingredients:
1 cup halved cherry tomatoes (about 12)
1 ounce sliced fresh mozzarella cheese
1 tbsp chopped fresh basil
1 tbsp balsamic vinegar

Directions:
Mix all ingredients together in a bowl, and serve!  Makes 1 serving.

Recipe provided by Meme Inge, RD for TheDeliciousDietitian.com

 

 

 

Baked Tomatoes

Consider these your healthy alternative to pizza!  This delish recipe incorporates lycopene-rich tomatoes (which may help prevent sunburn—a nice summer snack bonus!) and yummy feta cheese for a snack that’s filling, yet light.

Per serving (1/2 tomato): 50 calories, 1g fat, 3g carbohydrates, 1g fiber, 1g protein

 

Ingredients:
2 tomatoes, cut in half
½ tsp olive oil
½ tsp parsley (fresh or dried)
¼ tsp oregano, dried
¼ tsp basil, dried
¼ tsp garlic salt
2 tsp minced garlic
2 oz fat-free feta cheese

Directions:
Place tomato halves in baking dish sprayed with fat-free cooking spray. Drizzle or spray olive oil over tomatoes. Sprinkle with remaining seasonings. Distribute ½ tsp minced garlic on each tomato half. Top with ½ oz slice of fat-free feta cheese. Bake covered at 350º for 20 minutes. Uncover, broil 3 minutes or until cheese is golden brown.  Makes 4 servings.

Recipe provided by Kim Bensen of KimBensen.com

 

 

 

Chicken Salad Stuffed Peppers

If you need something to hold you over until dinner (or still need to whip up lunch), these chicken salad stuffed peppers should do the trick. Stuffed with protein-packed (but light) chicken salad, this snack will curb your hunger without weighing you down.

Per serving (1/2 stuffed pepper): 92 calories, 1g fat, 8g carbohydrates, 1g fiber, 1g sugar, 13g protein

Ingredients:
12 oz cooked boneless, skinless chicken breast, cubed
¼ cup scallions
¼ cup diced celery
½ cup Smart Beat® Mayonnaise (or your favorite light mayo)
1 tbsp fresh chives, chopped
1 tsp Dijon mustard
⅛ tsp salt
⅛ tsp black pepper
3 large bell peppers, any color, cut in half lengthwise with seeds and membranes removed
cayenne pepper (to taste)

Directions:
In a large bowl, combine the chicken, scallions, and celery. In a separate bowl, combine the mayonnaise, chives, mustard, salt and pepper. Mix until ingredients are well-combined. Add to chicken mixture and toss to coat well. Season with cayenne pepper, if desired. Stuff each pepper half with the chicken salad mixture and garnish with extra chives, if desired.  Makes 6 servings.

Recipe provided by Kim Bensen of KimBensen.com

 

 

 

Potato Skins

While traditional potato skins may never appear on any list of healthy recipes, you can easily whip up this lighter version and indulge without guilt.  They also make a great dish to bring to summer BBQs!

Per serving (4 skins): 117 calories, 1g fat, 20g carbohydrates, 3g fiber, 1g sugar, 7g protein

 

Ingredients:
6 large potatoes, washed, unpeeled
½ cup fat-free mozzarella cheese, shredded
½ cup fat-free cheddar cheese, shredded
¼ cup green onion, chopped
¼ cup bacon bits
18 tsp fat-free sour cream
salt and pepper (to taste)

Directions:
Heat the potatoes in the microwave until they are fork tender (if using the
oven, cook at 375º and cover them in aluminum foil, and bake until they are tender). Slice the potato in half and scoop the inside out, leaving ¼” of
the flesh. Slice the halves into thirds (each potato should have 6 pieces).
Repeat until all potatoes are done.

Mix the two cheeses together in a small bowl. Lay the potatoes flat on a
baking sheet and fill each shell with 1 heaping tsp of the cheese mixture.
Sprinkle the bacon bits and onion evenly on top of each shell. Bake at 400 degrees F for 10-15 minutes, or until cheeses are melted. Remove from heat and cool slightly. Add 1 tsp of sour cream to each skin. Serve immediately.  Makes 9 servings.

Recipe provided by Kim Bensen of KimBensen.com

 

 

 

Zucchini Chip Muffins

These nutrient-packed muffins have half the fat and calories of most baked goods without sacrificing flavor, making them the perfect snack when you’re on the go.

Per serving (one muffin): 175 calories, 4.5g fat, 30g carbohydrates, 3.5g fiber, 3.5g protein

 

Ingredients:
2 cups whole-wheat pastry flour
1/3 cup sugar
4 tbsp unsweetened cocoa
1 1/4 tsp baking soda
2 tbsp cinnamon
1/4 tsp salt
3/4 cup of semisweet dark chocolate chips
1 ½ cup of non-fat milk
¾ cup of non-fat plain yogurt
1 cup unsweetened applesauce or mashed banana
2 cups finely shredded (or grated) zucchini

Directions:
Preheat the oven to 350 degrees and spray a 12-cup standard muffin tin with nonstick cooking spray. In a large bowl, combine the sugar, milk yogurt and mix well until creamy; Stir in the applesauce (or banana) and mix well again. In a separate bowl, combine the flour, cocoa, baking soda, cinnamon and salt. Add this dry mixture to the wet ingredients, stirring until just combined. Fold in the zucchini and chocolate chips until everything is well incorporated. Divide the batter evenly between the muffins tins and bake for about 20 minutes (or until a toothpick inserted in the center of a muffin comes out clean).  Makes 12 servings.

Recipe provided by Rania Batayneh, MPH, Nutritionist and America’s Eating Strategist™

 

 

 

Raspberry S’mores

S’mores are a must-have summertime treat, so go ahead and indulge in this decadent (but still relatively healthy) dessert.  The raspberries add a little extra sophistication (and fiber) to this classic camping-trip treat.

Per serving (two squares): 185 calories, 3.6g fat, 35g carbohydrates, 2g fiber, 3g protein

 

Ingredients:
1 graham cracker sheet
2 marshmallows, full size
2  small squares of dark chocolate
6  raspberries

Directions:
Use ½ of the sheet for each s’more (2 pieces), top with a melted marshmallow and small piece of dark chocolate and three berries each.  Makes 1 serving.

Recipe provided by Rania Batayneh, MPH, Nutritionist and America’s Eating Strategist™

 

 

 

Banana Ice Cream

This creamy frozen treat is so good you’ll never believe it’s not real ice cream—and only 105 calories!

Per serving: 105 calories, 2g fat

 

Ingredients:
2 frozen, ripe (but not too squishy) bananas, sliced (freeze for at least 3 hours, overnight is best)
2 tsp vanilla extract

Directions:
Put frozen sliced bananas in a blender, and blend for 2.5 minutes (you will need to scrape the frozen banana time to time). Add 2 teaspoons vanilla extract. Blend for another 2.5 minutes. The bananas will turn into a consistency similar to frozen custard. Scrape into a serving dish or cone, add a little chocolate syrup, raw cacao chips, or fresh fruit (be sure not to overdo your toppings to stay under 200 calories), and enjoy!  Makes 2 servings.

Recipe provided by Kyra Mancine, QCI Direct

 

 

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