Snack ideas around 200 calories or less!

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%.

Eat Healthy - Be Healthy!

Good nutrition is important for everyone... Singers if you aren't healthy you won't sing as well as you could.. Not only is eating healthier better for your body but it will make you feel better on stage.. so look at you diet... I suggest everyone keep a food diary.. you'll be surprised at what you are actually eating.. and also make note of the time you eat and how it makes you feel...Start preparing more of your own meals and cut out the fast food, and lay off of the refined sugars ... I love recipes that I can throw in the oven and forget about.... here's one that's easy to make and healthy... combine this with a grilled chicken breast and a veggie and you have a quick, easy, nutritious meal!

Enjoy...

Yields: 4 servings, 1 1/4 cups each

Total Time: 1 hour
Prep Time: 5 min

Ingredients

* 1 tablespoon(s) butter
* 1 cup(s) brown basmati or brown jasmine rice
* 4 1/4 cup(s) water
* 1 cup(s) brown lentils
* 4 clove(s) garlic, peeled
* 1 stick(s) cinnamon
* 4 slice(s) (1/8-inch-thick) peeled fresh ginger
* 1 teaspoon(s) red curry paste (see Note) or 1 tablespoon curry powder
* 1/2 teaspoon(s) salt
* 4 scallions, trimmed and sliced

Directions

1. Place rack in lower third of oven; preheat to 350 degrees.
2. Melt butter over medium-high heat in a large ovenproof Dutch oven; add rice and cook, stirring, until lightly toasted, about 1 1/2 minutes. (If using curry powder, add it now and cook, stirring, until fragrant, about 15 seconds.) Add water. Stir in lentils, garlic cloves, cinnamon stick, ginger, curry paste, if using, and salt; bring to a boil, stirring to dissolve the curry paste.
3. Cover the pot tightly with a lid or foil. Transfer to the oven and bake until the rice and lentils are tender and all the water is absorbed, 50 to 55 minutes. Fluff with a fork, removing the cinnamon stick and ginger slices. Serve garnished with scallions.

Tips & Techniques

Note: Red curry paste is a blend of chile peppers, garlic, lemongrass and galangal (a root with a flavor similar to ginger). Look for it in jars or cans in the Asian section of the supermarket or specialty stores.

Carb Servings: 3 1/2 starch, 1 1/2 very lean meat, 1/2 fat Carbohydrate Servings: 3 1/2 Nutrition Bonus: Folate (65% daily value), Fiber (54% dv), Iron (30% dv).

Eat Healthy - Live Healthy!

Baked Sweet Potato Fries

This is one of my favorite recipes … easy to make, healthy and quick… Remember it’s important to eat 5 to 6 small meals per day and if you can find a way to cook and eat real food… Do it! Also when you’re trying to get healthy… remember to drink enough water. Drink half your body weight in ounces of water, and if you are trying to lose weight, add 8 ounces of water for each additional 25 lbs of weight you want to lose.

Get active… it’s all about calories in vs. calories out… so get moving… and eat real food!


Enjoy..

Baked Sweet Potato Fries

2lbs sweet potatoes, peeled
2-4 T toasted sesame oil
2 t ground cumin
2 t chili powder
1 t paprika
1 t salt

Lightly oil (or spray with oil) two non-stick cookie sheets and set aside. Cut the peeled sweet potatoes into “French fries” or pieces ½ in wide and 3-4 inches long. Transfer the cut sweet potato fries to the prepared cookie sheets, dividing them ecenly between the two sheets, and spread them to a single layer. For each cookie sheet: drizzle the sweet potatoes with ½ T toasted sesame oil, then sprinkle with 1 t ground cumin, chili powder, paprika, and salt (to taste).

Bake at 375° for 20 minutes. Remove the cookie sheets from the oven, stir the sweet potatoes and spread to a single layer again. Switch the placement of the cookie sheets on the racks of the oven and bake the sweet potatoes and additional 20-25 minutes, or until lightly browned and crisp.