September 6, 2017

Snack Smart All Autumn Long

Posted by
Tasty, energy-rich snacks are helping to put the “pep” in our step this fall! Read on for recipes for snacking smart all autumn long.

After School Snacking

Berries and Cream Granola Bars

Prep Time: 5 min | Total Time: 5 min | Serves 1


  • 1 Nature Valley™ oats ‘n honey crunchy granola bar
  • 2 tsp Reduced Fat Cream cheese
  • 2 Tb Fresh berries


  1. Spread 1 granola bar with 2 teaspoons softened cream cheese; top with 2 tablespoons fresh mixed berries (blueberries, raspberries, sliced strawberries).

Nutrition Per serving: 130 Calories, 5g fat, 2g saturated fat, 130mg sodium, 17g total carbohydrate, 1.5g fiber, 2g protein.

Mango Smoothie

Prep Time:  | Serves: 2


  • 3 mangos (about 3 pounds), peeled, pitted and chopped
  • ¾ cup low-fat milk
  • 1 cup ice
  • ½ banana
  • 1 teaspoon honey


  1. Combine all ingredients in blender. Pulse until desired consistency. For a thicker smoothie, add more ice.

Nutrition Information: Each serving (1-12oz. glass) contains 484 calories, 116 g carbohydrate (39% Daily Value), 12 g fiber (47% Daily Value), 9 g protein (18% Daily Value), 3.5 g fat (5% Daily Value), 1 g saturated fat (6% Daily Value), 4.5 mg cholesterol (2% Daily Value), 48 mg sodium (2% Daily Value)

Fish Food Art


  • 2 slices Nature’s Harvest® Honey Wheat Made with Whole Grain Bread, toasted
  • 2 tablespoons cream cheese
  • 8 purple grapes, halved
  • 8 green grapes, halved
  • 2 mandarin oranges, sliced
  • 2 raspberries
  • 1 blueberry, halved


  1. Spread cream cheese on 1 side of each toast slice. Arrange purple grape slices onto half or more of 1 toast slice, and green grapes onto half or more of the second toast slice.
  2. On each toast, place 1 mandarin slice on top of the grapes for fins. Place 2-3 mandarin slices on the plate for a tail.
  3. Place 1 raspberry at the tip of each toast as shown to create lips. Place 1 grape slice on each toast slice where an eye should be. Top each with half a blueberry for a googly fish eye! Enjoy!

Perfect Portion Snacking

Raspberry Sunshine Grassmilk® Yogurt Pops

Servings: 1 (20-ounce) smoothie or 6 (3-ounce) popsicles


  • 3/4 cup Organic Valley Grassmilk Yogurt, Plain
  • 1/3 cup Organic Valley Grassmilk Whole Milk
  • 1/4 cup fresh-squeezed orange juice (one orange)
  • 1/2 cup frozen raspberries
  • 1 frozen banana
  • 1 tablespoon maple syrup


  1. Combine all ingredients in a blender and blend until smooth. Serve immediately for a smoothie.
  2. For yogurt pops, fill six 3-ounce popsicle molds with blended mixture. Insert popsicle sticks and covers. Freeze 6 to 24 hours until popsicles are frozen through.

Nutrition facts per serving for Yogurt Pops: Calories: 50 Total fat: 1.5g Saturated fat:  1g Trans fat: 0g Cholesterol: 5mg Sodium: 25mg Carbohydrates: 8g Fiber: 1g Sugars: 6g Protein: 2g

For Smoothie: Calories: 320 Total fat: 10g Saturated fat: 1g Trans fat: 0g Cholesterol: 35mg Sodium: 160mg Carbohydrates: 46g Fiber: 6g Sugars: 36g Protein: 12g


Pumpkin Spice Topped Muuna Cottage Cheese


  • 1 Container of 5.3oz. Lowfat Plain Muuna cottage cheese
  • 1 tsp. Pumpkin pie spice
  • 1 ½ Tbsp. Pumpkin butter
  • 1 Tbsp. Granola
  • 1 Tbsp. Toasted pumpkin seed


  1. Open the container of Muuna cottage cheese, sprinkle in the pumpkin pie spice, and stir
  2. Top with pumpkin butter, granola, and pumpkin seeds
  3. Grab a spoon and enjoy

Tailgate Snacking

Cauliflower Buffalo “Wings”

Prep time: 15 minutes  | Cook time: 25 minutes  | Makes 3/4 cup dip; 4 servings


Blue cheese dip:

  • ½ cup crumbled blue cheese
  • 1 (6-oz.) container nonfat plain Greek yogurt
  • 1 tsp. fresh lemon juice
  • 1/2 tsp. garlic powder


  • ½ cup all-purpose flour
  • 1 tsp. garlic powder
  • 4 cups cauliflower florets
  • 1/3 to 1/2 cup hot sauce
  • 2 tsp. butter, melted

Accompaniments: Carrots, celery sticks


  1. Preheat oven to 450°F. Coat a large baking sheet with nonstick cooking spray. Set aside.
  2. For the blue cheese dip: In a small bowl combine blue cheese, yogurt, lemon juice and garlic powder. Season with salt to taste. Cover with plastic wrap, and refrigerate until ready to serve.
  3. In a small bowl whisk together ½ cup water, plus flour and garlic powder. Coat cauliflower evenly with flour mixture, and place on prepared baking sheet. Bake 20 minutes, tossing occasionally.
  4. Meanwhile, in a small bowl combine hot sauce and butter. Remove cauliflower from oven, and pour hot sauce mixture evenly over cauliflower; toss to coat. Bake 5 minutes more. Serve cauliflower with blue cheese dip, carrots and celery sticks.

For the blue cheese dip: Per serving: 70 calories, 4g fat, 2.5g saturated fat, 15mg cholesterol, 210mg sodium, 2g carbohydrate, 0g fiber, 7g protein

For the cauliflower: Per serving: 100 calories, 2.5g fat, 1.5g saturated fat, 5mg cholesterol, 390mg sodium, 18g carbohydrate, 3g fiber, 4g protein

Loaded Mini Meatloaves

Prep time: 5 minutes | Cook time: 18 minutes | 5 minutes stand time extra| Serves 6


  • 1 to 1 1/4 lbs. 96% lean ground beef
  • 1 small zucchini, grated
  • 3/4 cup quick oats or rolled oats
  • 1/2 medium onion, finely minced
  • 1/4 cup plus 6 tbsp. barbecue sauce, divided
  • 1/4 cup salsa
  • 1 egg, lightly beaten
  • 2 tsp. salt-free grill seasoning
  • 3 garlic cloves, minced


  1. Preheat oven to 450°F. Coat a 12-cup muffin pan with nonstick cooking spray.
  2. In a large bowl combine beef, zucchini, oats, onion, 1/4 cup of the barbecue sauce, plus salsa, egg, seasoning and garlic. Distribute meatloaf mixture evenly into muffin cups. Brush remaining 6 tablespoons barbecue sauce over the top of each mini meatloaf.
  3. Bake 18 to 20 minutes or until an instant-read thermometer registers 155°F. Remove from oven; let stand 5 minutes. Using a small spatula, loosen edges around each mini meatloaf. Transfer to a platter, and serve.

Nutrition per serving: 220 calories, 4g fat, 1.5g saturated fat, 80mg cholesterol, 410mg sodium, 22g carbohydrate, 2g fiber, 19g protein


Turkey Burger Sliders

Prep time: 15 minutes | Cook time: 6 minutes| Makes 4 (2-slider) servings


  • 1 1/4 lbs. 93% lean ground turkey
  • 3 tbsp. less-sodium soy sauce
  • 2 garlic cloves, minced
  • 2 tsp. peeled, grated gingerroot or 1/2 tsp. ground ginger
  • 2 tsp. chopped fresh parsley
  • 8 whole-wheat dinner rolls, split
  • 2 1/2 tbsp. ShopRite honey mustard
  • Lettuce leaves


  1. Coat grill rack with nonstick cooking spray. Preheat grill to medium (300°F to 350°F). In a large bowl combine turkey, soy sauce, garlic, ginger and parsley. Shape into 8 (1/2-inch) patties.
  2. Grill patties 3 to 4 minutes per side or until an instant-read thermometer registers 165°F. During the last 1 minute of grilling place rolls, cut side down, on grill; grill just until toasted. Remove rolls and patties from grill.
  3. Spread mustard inside each roll. Place patties in rolls, top with lettuce, and serve.

Nutrition per serving: 350 calories, 12g fat, 3g saturated fat, 80mg cholesterol, 545mg sodium, 32g carbohydrate, 4g fiber, 33g protein

Turkey Chili Topped Baked Potatoes

Prep time: 10 minutes | Cook time: 1 hour | Serves 4


  • 4 large baking potatoes
  • 1 1/2 tsp. ShopRite® Imported Olive Oil
  • 1/2 lb. ground turkey breast
  • 1 tbsp. reduced-sodium taco seasoning mix
  • 1 (10-oz.) can diced tomatoes with green chilies, undrained
  • 1/2 cup shredded fat-free Cheddar
  • Toppings (optional): Fat-free sour cream, sliced green onions


  1. Preheat oven to 425°F. Place potatoes on a rimmed baking sheet; prick several times with a fork. Bake 1 hour or until fork-tender. Remove from oven.
  2. Meanwhile, in a large nonstick skillet heat oil over medium heat. Add turkey; cook until no longer pink (165°F), stirring to break up turkey. Stir in seasoning mix and tomatoes; simmer 5 minutes or until heated through and slightly thickened. Remove from heat; keep covered.
  3. Cut potatoes open lengthwise; squeeze gently to open. Fluff potato pulp with a fork. Spoon turkey mixture evenly over potatoes, top with cheese and desired toppings, and serve.

Nutrition per serving: 405 calories, 3g fat, 1g saturated fat, 30mg cholesterol, 340mg sodium, 75g carbohydrate, 7g fiber, 22g protein

Tenderloin Stuffed Zucchini Boats

Prep Time:  20 Minutes | Cook Time:  4 Hours and 15 Minutes | Serves:  4


  • Smithfield® Roasted Garlic & Herb Pork Tenderloin, cut into 3/4-inch cubes
  • 1 (14.5-oz.) can diced tomatoes with garlic, basil and oregano (undrained)
  • 1 cup chopped mushrooms
  • 1 cup chopped red onion
  • 1/2 cup chopped carrots
  • 1/2 cup pitted Kalamata olive halves
  • 4 medium zucchini squash
  • 1 (6-oz.) can tomato paste
  • 1 1/2 cups (6 oz.) shredded mozzarella cheese


  1. Combine pork, tomatoes, mushrooms, onion, carrots and olives in 2- to 4-quart slow cooker; stir to blend. Cover and cook on High for 4 hours (Low: 8 hours).
  2. Meanwhile, cut zucchini in half lengthwise and scoop out seeds and flesh leaving ½-inch thick shells. Place zucchini shells in microwave-safe dish; cover and microwave on High (100% power) for 4 minutes to soften; drain and place on baking sheet.
  3. Heat oven to 400ºF. Stir tomato paste into pork mixture in slow cooker until combined; cover and cook about 15 minutes to thicken.  Salt and pepper to taste.
  4. Spoon pork mixture into zucchini boats; sprinkle mozzarella over top. Bake at 400o for 10 to 15 minutes until zucchini is tender and cheese is melted.

Dijon Mustard Kale Chips



  1. Preheat oven to 350°. Spray baking sheet with no-stick spray; set aside.
  2. Devein kale by gently pulling the leaves away from the thick center vein. Wash, dry and pat dry with paper towels.
  3. Combine remaining ingredients in large bowl. Add kale; toss to coat.
  4. Arrange kale in single layer on prepared baking sheet. Bake the dressed kale leaves at 350 for 5-8 minutes until crisp. Monitor the baking closely since kale chips can burn quickly. Remove the baked kale chips from the oven and break into bite sized servings.
  5. Recipes makes approximately 25 chips.

To serve – Break into bite sized servings

Before and After Workout Snacks

Açai Bowls with Granola Clusters

prep time: 15 minutes | cook time: 30 minutes | serves 4


Granola clusters:

  • 3 cups gluten-free rolled oats
  • 2 cups Cheerios® Cereal
  • ½ cup pepitas (pumpkin seeds)
  • ⅓ cup sunflower seeds
  • 1 ½ tsp. ground cinnamon
  • 2 tbsp. melted coconut oil
  • ¼ cup honey
  • 1 tbsp. pure maple syrup
  • 1 tsp. vanilla extract

Açai bowls:

  • 3 (3.53-oz.) packets frozen pure acai
  • ¾ cup unsweetened soy milk
  • 1 medium banana
  • 1 cup frozen pineapple
  • Toppings (optional): Shredded coconut, strawberry slices, blueberries, kiwi slices and cocoa drizzle*


  1. For the granola clusters, preheat oven to 300°F. Line a large baking sheet with parchment paper; set aside. In a large bowl combine oats, cereal, pepitas, sunflower seeds, cinnamon, oil, honey, maple syrup and vanilla. Toss to coat. Spread mixture evenly on prepared baking sheet.
  2. Bake 30 minutes or until golden brown, stirring once halfway through. Remove from oven. Let cool completely before serving.
  3. For the açai bowls, in a blender combine açai, milk, banana and pineapple; cover, and blend until smooth, scraping down sides of blender occasionally. Distribute evenly among 4 bowls, add desired toppings, and serve immediately.

Açai bowls Per serving: 150 calories, 6g fat, 1.5g saturated fat, 0mg cholesterol, 15mg sodium, 24g carbohydrate, 1g fiber, 18g total sugars, 0g added sugars, 3g protein

 Granola clusters (makes 7 cups): Per serving (½ cup each): 170 calories, 7g fat, 3g saturated fat, 0mg cholesterol, 20mg sodium, 22g carbohydrate, 3g fiber, 6g total sugars, 5g added sugars, 5g protein

* Cocoa drizzle: In a small bowl combine 3 tablespoons sunflower seed butter and 1½ teaspoons cocoa powder. If necessary, thin drizzle with unsweetened soymilk.

Kefir Chocolate Shake

Prep time: 5 minutes | Makes 1 (1 1⁄3-cup) serving


  • 1 cup lowfat plain unsweetened kefir
  • 1 frozen banana, cut into pieces
  • 1 tbsp. almond butter
  • 1 tsp. cocoa powder
  • 1/3 cup crushed ice
  • Pitted Medjool dates (optional)


  1. In a blender combine kefir, banana, almond butter, cocoa powder and ice; cover and blend until smooth, scraping down sides of blender occasionally. If desired, add dates to sweeten; blend until smooth. Pour into a tall glass, and serve.

Nutrition per serving: 345 calories, 11g fat, 3g saturated fat, 20mg cholesterol, 170mg sodium, 46g carbohydrate, 5g fiber, 16g protein

Caprese Style Toast


  • 2 slices Nature’s Harvest® Stone Ground 100% Whole Wheat bread
  • 2 slices tomato
  • 2 slices skim milk Mozzarella cheese
  • Chopped basil, to taste
  • 2 teaspoons balsamic vinegar


  1. Set oven to broil. Place bread on a foil-lined baking sheet and top with cheese and tomato.
  2. Place in oven until the bread is toasted and the cheese is melted (approximately 5 minutes).
  3. Sprinkle with basil and balsamic vinegar.
  4. Serve and enjoy!


3PM Snack

Easy Peasy Naan Pizzas

Prep time: 10 minutes | Cook time: 30 minutes | Serves 8


  • 2 tsp. olive oil
  • 3 1/2 cups sliced sweet onion
  • 2 (8.8-oz.) pkgs. whole-grain naan flatbread
  • 1/2 cup pizza sauce
  • 1 cup diced red bell pepper
  • 1 cup halved cherry tomatoes
  • 1 1/2 cups shredded reduced-fat mozzarella cheese
  • 1/4 cup chopped fresh basil


  1. In a large skillet heat oil over medium-low heat. Add onion to skillet; cook over medium heat 20 minutes or until softened and lightly browned, stirring occasionally.
  2. Preheat oven to 400°F. Place naan on a baking sheet. Spread pizza sauce over naan; top with onion, bell pepper and tomatoes. Sprinkle with cheese.
  3. Bake 10 to 12 minutes or until lightly browned and cheese melts. Let cool slightly. Cut into slices, top with basil, and serve.

Nutrition per serving: 290 calories, 9g fat, 4g saturated fat, 10mg cholesterol, 530mg sodium, 39g carbohydrate, 5g fiber, 14g protein

Protein and Fiber Snacking

Nutty Millet Veggie Bites

Prep time: 15 minutes | Cook time: 30 minutes


  • 1 cup finely grated carrots
  • 1/3 cup finely chopped roasted salt-free mixed nuts
  • 1/2 cup chopped red bell pepper
  • 1/3 cup chopped red onion
  • 1/4 cup chopped fresh parsley
  • 1/3 cup fat-free egg substitute
  • 1 tsp., salt-free garlic-herb seasoning
  • 1/4 tsp. freshly ground black pepper
  • 1 1/2 cups hot cooked millet


  1. Preheat oven to 350°F. Line the cups of an 8-cup muffin tin with foil liners; coat with nonstick cooking spray. In a large bowl combine carrots, nuts, bell pepper, onion, parsley, egg substitute, garlic-herb seasoning and pepper. Add millet; gently stir to combine. Spoon mixture evenly into muffin cups.
  2. Place muffin tin in oven. Bake 30 to 40 minutes or until a knife inserted into the center of a muffin comes out clean. Serve warm or at room temperature. Makes 8 muffins (2 per serving).

Nutrition per serving: 168 calories, 6g fat, 1g saturated fat, 0mg cholesterol, 54mg sodium, 23g carbohydrate, 3g fiber, 7g protein

Lean, Green and Bean Hummus

Prep time: 10 minutes | Serves 8; makes 2 cups; 1/4 cup per serving


Za’atar mix:

  • 2 tbsp. dried thyme
  • 2 tbsp. sesame seeds
  • 1/2 tsp. salt


  • 1 1/2 cups frozen, shelled edamame, thawed
  • 1/4 cup tahini (sesame seed paste)
  • 1 garlic clove
  • Juice of 1 lemon
  • 1/2 tsp. ground cumin
  • 1/2 tsp. ground coriander
  • 1 1/2 tbsp. olive oil
  • Fresh vegetables for dipping


  1. For the za’atar mix, in a small bowl combine thyme, sesame seeds and salt.
  2. In a food processor combine edamame, tahini, garlic, lemon juice, cumin, coriander and oil. Pulse until coarsely chopped. Gradually add 1/4 cup water; process until smooth or to desired consistency.
  3. Transfer hummus to a serving bowl, and sprinkle with za’atar mix. Serve with fresh vegetables.

Nutrition per serving: 110 calories, 9g fat, 1g saturated fat, 0mg cholesterol, 150mg sodium, 5g carbohydrate, 2g fiber, 4g protein

Halloween Party Snacks

Crazy Eyes

Servings:  6 | Start to finish: 15 minutes


  • ¼ cup natural strawberry preserves
  • 1/3 wheat baguette, cut diagonally into ¼ “slices, toasted (12 slices)
  • 1/3 cup almond butter
  • 1 small DOLE Banana, cut into 12 slices
  • 12 DOLE Blueberries


  1. Heat strawberry preserves in small saucepan. Strain into a small bowl and cool. Spoon preserves into a small plastic storage bag, snipping off one corner.  Set aside.
  2. Spread a teaspoon of almond butter on each bread slice. Place a banana slice on top for “eye ball”. Use a dot of preserves to attach blueberry “pupil”.  Pipe preserves onto almond butter to resemble bloodshot eyes.

Nutrition per serving: 190 cal., 8g total fat (.5g sat. fat), 0mg chol., 95mg sodium, 24g carb., 3g dietary fiber, 6g protein.

Gluten-Free Cheerios Frozen Bananas


  • firm ripe bananas
  • flat wooden sticks with round ends
  • to 2 containers (6 oz each) Yoplait® Thick & Creamy yogurt (any flavor)
  • cups Cheerios™ cereal


  1. Cover cookie sheet with waxed paper. Peel bananas; cut bananas crosswise in half. Insert wooden stick into cut end of each banana.
  2. Roll bananas in yogurt, then in cereal to coat. Place on cookie sheet. Freeze until firm, about 1 hour.
  3. Wrap each banana in plastic wrap or foil. Store in freezer.

Nutrition per serving: Calories: 120, Calories from Fat: 10, Insoluble Fiber: 1 g, Potassium: 330 mg, Sodium: 90 mg, Total Carbohydrate: 26 g, Dietary Fiber: 3 g, Total Fat: 1 g, Protein: 3 g, Sugars: 11 g, Fruits: 1/4 c