I know eating healthy can sometimes slip into … well … boring … And because great nutrition is so important to good health and good singing.. here are some ideas that are quick and easy to keep your snacking interesting, low calorie and yummy… There are a few in here I found for a particular client … (You know who you are…) The rest of you will be glad he asked…
Eat well, live well, and sing well...
Enjoy!
EGGLESS STUFFED BREAKFAST BURRITO
Serves: 1
Ingredients
1 La Tortilla Factory Smart & Delicious Low Carb High Fiber large tortilla
1 Slice extra-lean turkey bacon
2 Cups spinach leaves
1/3 cup diced mushrooms
¼ cup diced Roma tomatoes
¼ cup diced green bell pepper
2 tablespoons diced onion
1 wedge Laughing Cow Light Original Swiss cheese
2 tablespoons shredded fat-free cheddar cheese
Instructions
Cut bacon into small, bite-size pieces. Set aside. Spray a small pan with nonstick spray, and bring to medium-high heat. Add bacon pieces, mushrooms, pepper and onion to the pan. Stirring occasionally, cook until bacon begins to crisp, about 4 to 5 minutes. Add spinach leaves, and cook and stir until the leaves have wilted. Add shredded cheese, and stir until just melted. Remove pan from heat and set aside.
Warm tortilla in the microwave for about 10 seconds. Lay tortilla flat and spread cheese wedge on top of it. Evenly layer spinach mixture over the cheese-topped tortilla. Place diced tomatoes on top of spinach mixture. Fold in the sides of the tortilla, and then slowly roll tortilla up from the bottom to top. Enjoy!
PIZZA
Here is a really simple suggestion to satisfy a pizza craving and it is an excellent snack size serving.
* whole wheat English muffins
* pizza sauce
* low-fat mozzarella shredded cheese
The English muffin you purchase should be whole wheat, because we are aiming for a healthy snack. Whole wheat bread has many more nutrients than white.
The pizza sauce can be any tomato based sauce, but it should NOT include cheese. Check the label - so many pasta sauces on the market now include a form of cheese. The problem, again, is the added calories, which almost none of us need.
Split the muffin, spread some sauce, and use 1/8 cup of cheese (that is one-half of 1/4 cup) and you got a 100 calorie snack. Put it in a toaster-oven or under the broiler for a few minutes and you are done. (Do not use the microwave - it will turn out yucky).
How did we get to 100 calories? 50 for the English muffin, 10 for the sauce, and 40 calories for the cheese
And now you have a chance to add some Pineapple or other fruit or vegetable to make it even more healthy!
MEXICAN SNACK PIZZAS
A low-fat, low-calorie pizza with a Mexican flavor. The beans and whole-wheat muffins give a fiber boost.
4 servings. Per pizza (1/2 English muffin) : Calories, 95; Total fat, 2 grams; Saturated fatty acids, 1 gram; Cholesterol, 4 milligrams; Sodium, 300 milligrams. 1/4 c. tomato puree 1/4 c. kidney beans (canned), drained and chopped 1 tbsp. onion, chopped 1 tbsp. green pepper, chopped 1/2 tsp. oregano leaves 1/4 c. Mozzarella cheese (part skim milk), shredded 1/4 c. lettuce, shredded
Split muffins; toast lightly. Mix puree, beans, onion, green pepper, and oregano. Spread on muffin halves. Sprinkle with cheese. Broil until cheese is bubbly, about 2 minutes. Garnish with shredded lettuce.
BETTER-FOR-YOU BUFFALO WINGS
Ingredients:
* 2 teaspoons seasoned salt
* 2 teaspoons chili powder
* 2 teaspoons garlic powder
* 1 teaspoon freshly ground pepper
* 2 tablespoons flour
* 2 1/2 pounds (about 28) wing drumettes (look for skinless drumettes if available)
* 1/4 cup nonalcoholic or light beer (chicken broth or wine can also be used)
* light blue cheese dressing (optional)
Preparation:
1. In a small mixing bowl, stir together the seasoned salt, chili powder, garlic powder, pepper, and flour. Remove and discard the skin from the wings (if you weren't able to find skinless drumettes). Dip each wing into the seasoning mixture, pressing the mixture onto the chicken to coat well.
2. Generously coat a large nonstick skillet with canola cooking spray and place over medium-high heat. Add the chicken wings (cooking in batches if necessary) and cook for about 4 minutes, or until the bottoms are browned.
3. Flip with prongs and cook for about 4 minutes more.
4. Reduce the heat to medium-low and add the beer. Cover the pan and cook for about 5 minutes. If the wings aren't cooked through, turn them over and cook for a few minutes more.
5. Remove from the heat and serve hot with light blue cheese dressing if desired (not included in nutrition information below).
Yield:
Makes 7 servings (4 wing drumettes per serving)
Nutritional Information
per serving: 174 calories, 29 g protein, 2 g carbohydrate, 4.5 g fat, 1.2 g saturated fat, 73 mg cholesterol, 539 mg sodium. Calories from fat: 23 percent.
NO-BACK PEANUT BUTTER POWER BARS
Ingredients:
* Canola cooking spray
* 1 tablespoon butter or canola margarine
* 1/3 cup reduced-fat smooth peanut butter
* 2 cups miniature marshmallows, lightly packed
* 1 cup low-fat granola
* 1 cup Rice Krispies cereal (or other puffed rice cereal)
* 1/3 cup ground golden flaxseed (golden flax works better in this recipe)
Preparation:
1. Coat an 8x8-inch baking pan with canola cooking spray. Put the butter, peanut butter, and marshmallows into a medium-sized microwave safe bowl and microwave on high for 30 seconds, or until mixture is just melted. Stir to blend.
2. Microwave again briefly if the mixture isn't melted or smooth. Then stir in granola, puffed rice and flaxseed.
3. Spread the mixture in the prepared pan, flattening it evenly with a sheet of waxed paper. Let it cool completely before cutting into 8 equal-sized bars.
Yield:
8 bars
Nutritional Information:
Per serving: 207 calories, 5.5 g protein, 31 g carbohydrate, 8 g of fat ( 2 g saturated fat, 1 g monounsaturated fat, 1.8 g polyunsaturated fat) , 4mg cholesterol, 3 g fiber, 174 mg sodium. Calories from fat: 35%. Omega 3 fatty acids = 1 g, Omega 6 fatty acids = 0.7 g.
SPICE-ROASTED ALMONDS
These almonds are given a treatment of spices and a short baking time for amazing rich flavor and intense crunch.
Ingredients:
* 1 tablespoon chili powder
* 1 tablespoon extra-virgin olive oil
* 1/2 teaspoon kosher salt
* 1/2 teaspoon ground cumin
* 1/2 teaspoon ground coriander
* 1/4 teaspoon ground cinnamon
* 1/4 teaspoon freshly ground black pepper
* 2 cups whole almonds
Preparation:
1. Preheat oven to 350 degrees. In a medium bowl, combine chili powder, olive oil, kosher salt, cumin, coriander, cinnamon, and pepper; add almonds and toss to coat. Transfer mixture to a 13 x 9 x 2-inch baking pan.
2. Bake about 10 minutes or until almonds are toasted, stirring twice. Cool almonds completely before serving. Store in an airtight container for up to 5 days.
Yield:
32 (1-tablespoon) servings
Nutritional Information:
Per serving: 62 calories, 5 g total fat (0 g saturated fat), 0 mg cholesterol, 33 mg sodium, 2 g carbohydrate, 1 g fiber, 2 g protein.
SMOOTHIE
Smoothie blended with 6 ounces skim milk, 3/4 cup diced strawberries and banana, 1 tablespoon chocolate syrup and 1 cup ice
ANY WHOLE FRUIT
1 medium pear with 1 ounce Brie
2 ounces smoked salmon with 1 tablespoon nonfat cream cheese on 1/2 small whole wheat bagel
Larger than a tea sandwich, this snack is almost a mini meal in itself. It's low on calories and high on protein and whole grains, which means you're really getting the most out of those calories
TURKEY HERB CHEESE ROLL UPS
These are easy and make a slightly fancy, hit-the-spot snack.
Ingredients:
* 2 ounces sliced turkey breast
* 4 teaspoons light herb cheese spread (like Alouette® brand) or use light cream cheese and sprinkle it lightly with a Mrs. Dash® Herb seasoning blend
* 1/2 carrot, cut into about 4 thin sticks (thin celery sticks can also be used)
Preparation:
1. Lay out your turkey breast slices (about 4).
2. Spread about 1 teaspoon of the herb cheese spread over each turkey slice (if using light cream cheese, spread it over the turkey slices then sprinkle the an herb blend lightly over the top of the cream cheese).
3. Set a carrot or celery stick on one end of the turkey slice and roll up.
Yield:
1 snack serving
Nutritional Information:
Per serving: 214 calories, 21 g protein, 16 g carbohydrate, 7 g fat (3.5 g saturated fat, 2.2 g monounsaturated fat, 0.1 g polyunsaturated fat), 40 mg cholesterol, 2 g fiber, 260 mg sodium (not including the sodium from the turkey). Calories from fat: 29%.
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