Snacks

Name: Honey Mustard Dip
Total time: 10 min
Yield: 4
Ingredients: 1/4 cup honey; 2 tablespoons brown mustard; 2 tablespoons fat-free evaporated milk; 1 tablespoon fresh parsley, rinsed, dried, and chopped (or 1 tsp dried); 1 tablespoon fresh chives, rinsed, dried, and chopped (or 1 tsp dried)

Honey Mustard Dip

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Honey Mustard Dip

Cuisine

American

Prep Time

10 minutes

Servings

Ingredients

1/4 cup honey
2 tablespoons brown mustard
2 tablespoons fat-free evaporated milk
1 tablespoon fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1 tablespoon fresh chives, rinsed, dried, and chopped (or 1 tsp dried)

Cuisine

American

Prep Time

10 minutes

Servings

Ingredients

1/4 cup honey
2 tablespoons brown mustard
2 tablespoons fat-free evaporated milk
1 tablespoon fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1 tablespoon fresh chives, rinsed, dried, and chopped (or 1 tsp dried)

Instructions

Combine ingredients, and serve with Dunkin’ Veggies.

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Posted in Recipes, Snacks, Under 500 Calories

Dunkin’ Veggies

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Dunkin' Veggies

Cuisine

American

Prep Time

10 minutes

Servings

Ingredients

5 cups assorted raw vegetables, rinsed and cut into bite-sized pieces as needed—such as baby carrots, celery sticks, broccoli florets, cauliflower florets, or cherry tomatoes

Cuisine

American

Prep Time

10 minutes

Servings

Ingredients

5 cups assorted raw vegetables, rinsed and cut into bite-sized pieces as needed—such as baby carrots, celery sticks, broccoli florets, cauliflower florets, or cherry tomatoes

Instructions

Arrange vegetables on a platter, and serve with choice of dip. For dip suggestions, see Low-Fat Blue Cheese Dip, Honey Mustard Dip, and Tuscan White Bean Dip.

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Posted in Lunch, Recipes, Snacks, Under 500 Calories

Cheater’s Pickles

Liz Schmitt: http://Lizthechef.com
twitter: @lizthechef
facebook: Liz the Chef

Cheater's Pickles

Cuisine

American

Prep Time

45 minutes

Servings

cups

Ingredients

2 english cucumbers
2 tablespoons white sugar
Handful of ice cubes
1/4 cup Champagne or apple cider vinegar
2-3 pinches large flaked sea salt, such as Maldon's
2 tablespoons fresh dill, chopped
1 tablespoon flat-leaved parsley, chopped
1/4 cup sliced sweet onion, such as Vidalia, cut into half moon slices

Cuisine

American

Prep Time

45 minutes

Servings

cups

Ingredients

2 english cucumbers
2 tablespoons white sugar
Handful of ice cubes
1/4 cup Champagne or apple cider vinegar
2-3 pinches large flaked sea salt, such as Maldon's
2 tablespoons fresh dill, chopped
1 tablespoon flat-leaved parsley, chopped
1/4 cup sliced sweet onion, such as Vidalia, cut into half moon slices

Instructions

Trim the ends of the cucumbers and the drag the tines of a fork down their lengths. Slice the cucumbers into ⅛-inch slices and place in a shallow bowl.
Sprinkle sugar over the cucumbers, stir well and scatter ice on top of them.
Cover bowl with plastic wrap and place in freezer for 30 minutes.
Remove from freezer, discard ice and drain cucumbers in a colander. Pat dry on a clean kitchen towel and return to bowl.
Add the vinegar and salt and stir well. Add the dill, parsley and onion. Stir again and chill for one hour before serving.

Recipe Notes

Recipe by Liz The Chef at http://lizthechef.com/2015/09/10/cheaters-pickles

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Posted in Recipes, Snacks

Hummus

Liz Schmitt: http://Lizthechef.com
twitter: @lizthechef
facebook: Liz the Chef

Hummus

Prep Time

Cook Time

Servings

cups

Ingredients

2 cups cooked garbanzo beans
1 clove garlic, peeled and finely chopped
4 tablespoons meyer lemon juice
2 tablespoons water
1/2 teaspoon kosher salt
1/3 cup Tahini (sesame paste)
3 tablespoons olive oil
toasted pine nuts and a drizzle of olive oil (optional garnishes)

Prep Time

Cook Time

Servings

cups

Ingredients

2 cups cooked garbanzo beans
1 clove garlic, peeled and finely chopped
4 tablespoons meyer lemon juice
2 tablespoons water
1/2 teaspoon kosher salt
1/3 cup Tahini (sesame paste)
3 tablespoons olive oil
toasted pine nuts and a drizzle of olive oil (optional garnishes)

Instructions

Using a food processor, purée the cooked garbanzos, garlic and salt for 20 seconds. Scrape down the sides of the bowl and process for 20 seconds more.
Add the lemon juice and water, then process for 20 seconds.
Add the tahini and process for 20 seconds. Scrape down the sides of the bowl again.
With the processor running, slowly pour in the olive oil.
Spoon the hummus into a bowl garnish and serve.

Recipe Notes

Recipe by Liz The Chef at http://lizthechef.com/2013/05/28/hummus-from-scratch-2/

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Posted in Recipes, Snacks

Turnip Fries

Liz Schmitt: http://Lizthechef.com
twitter: @lizthechef
facebook: Liz the Chef

Turnip Fries

Cuisine

American

Prep Time

15 minutes

Cook Time

20 minutes

Servings

Ingredients

3 medium-sized turnips, peeled
2 tablespoons extra-virgin olive oil
2 tablespoons cornmeal
2 tablespoons Parmesan cheese, finely grated
1/4 teaspoon garlic salt
1/2 cup Smoky Date Not Ketchup

Cuisine

American

Prep Time

15 minutes

Cook Time

20 minutes

Servings

Ingredients

3 medium-sized turnips, peeled
2 tablespoons extra-virgin olive oil
2 tablespoons cornmeal
2 tablespoons Parmesan cheese, finely grated
1/4 teaspoon garlic salt
1/2 cup Smoky Date Not Ketchup

Instructions

Preheat oven to 400 degrees.
Preheat half sheet pan.
Cut the peeled turnips into one-inch matchsticks.
Toss turnips with olive oil, then cornmeal, Parmesan and garlic salt.
Spread out on sheet pan and bake for 10 minutes. Flip the fries, rotate pan in oven and cook another 5 minutes - or until browned.
Serve hot with Smoky Date Not Ketchup

Recipe Notes

Recipe by Liz The Chef at http://lizthechef.com/2014/02/17/turnip-fries/

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Posted in Dinner, Lunch, Recipes, Snacks

Hummus with Seasonal Vegetables in Lemon Vinaigrette

Cuisine

Middle Eastern

Prep Time

20 min

Servings

Ingredients

Humus

2 cloves garlic roughly chopped
1/4 cup fresh lemon juice
1/4 cup water
1 15 oz can chickpeas rinsed and drained
1/2 cup Tahini (sesame paste)
1 tsp kosher salt
1 dash cayenne pepper ground

Lemon Vinaigrette

1/2 tsp lemon zest grated
2 Tbsp fresh lemon juice
1 1/4 tsp Dijon mustard
1 1/4 tsp white wine vinegar
1 small garlic glove minced
1/3 cup extra-virgin olive oil
1 - 2 pinches Kosher salt and pepper to taste

Cuisine

Middle Eastern

Prep Time

20 min

Servings

Ingredients

Humus

2 cloves garlic roughly chopped
1/4 cup fresh lemon juice
1/4 cup water
1 15 oz can chickpeas rinsed and drained
1/2 cup Tahini (sesame paste)
1 tsp kosher salt
1 dash cayenne pepper ground

Lemon Vinaigrette

1/2 tsp lemon zest grated
2 Tbsp fresh lemon juice
1 1/4 tsp Dijon mustard
1 1/4 tsp white wine vinegar
1 small garlic glove minced
1/3 cup extra-virgin olive oil
1 - 2 pinches Kosher salt and pepper to taste

Instructions

Humus

Combine all ingredients in a food processor or blender until smooth. Scrape the sides with a spatula to ensure there are no lumps. Mixture should be a little thinner than peanut butter. If too thick, add more water, one teaspoon at a time.
Set aside. Hummus is better served at room temperature.
Meanwhile assemble seasonal vegetables to dip into the hummus i.e. marinated artichokes, kalamata olives, carrots, asparagus spears, yellow pepper, grape tomatoes, sugar snap peas, celery, etc

Vinaigrette

In a blender, combine all ingredients except the olive oil and blend until smooth. With the machine on, slowly add the olive oil until emulsified. Pour the vinaigrette over seasonal vegetables and toss to coat. Serve with hummus, pita chips, and tortillas.

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Posted in Recipes, Snacks

Bruscetta

Cuisine

Italian

Cook Time

20 min

Servings

Ingredients

1 entire whole wheat bagette sliced into 1 inch slices
3/4 cup extra-virgin olive oil
1 large clove garlic minced
10 oz grape tomatoes halved
1/2 tsp kosher salt
1/2 tsp fresh ground black pepper
1/4 cup balsamic vinegar
1/2 cup Parmesan cheese grated

Cuisine

Italian

Cook Time

20 min

Servings

Ingredients

1 entire whole wheat bagette sliced into 1 inch slices
3/4 cup extra-virgin olive oil
1 large clove garlic minced
10 oz grape tomatoes halved
1/2 tsp kosher salt
1/2 tsp fresh ground black pepper
1/4 cup balsamic vinegar
1/2 cup Parmesan cheese grated

Instructions

Preheat oven to 400 degrees. Place bagette slices onto a cooking sheet. Brush tops liberally with ¼ cup of olive oil. This will allow the bread to brown.
Bake the bread in the oven for approx 15 minutes or until edges are browned. Remove from heat.
Meanwhile, combine the tomatoes, garlic, salt, pepper, olive oil and vinegar. Mix well. Set aside
Top the toasted bread with the tomato mixture, including the liquid. Garnish with the parmesan cheese.
Return to the oven for an additional 57 minutes to allow cheese to melt and tomatoes to warm. Serve immediately

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Posted in Recipes, Snacks

Black Bean and Corn Salsa

by Stephanie Kinturi

Black Bean and Corn Salsa

Cuisine

Mexican

Prep Time

10 min

Servings

Ingredients

1 1/4 cup cooked black beans
1 1/4 cup cooked corn
3/4 cup red onion finely diced
3/4 cup red or green bell pepper
2 whole jalapenos minced (make sure to wash you hands after this step!)
1/2 cup balsamic vinegar
1/3 cup virgin olive oil
1 1/2 tsp Dijon mustard
1 - 2 pinches salt and pepper to taste
1/4 cup flat leaf parsley chopped

Cuisine

Mexican

Prep Time

10 min

Servings

Ingredients

1 1/4 cup cooked black beans
1 1/4 cup cooked corn
3/4 cup red onion finely diced
3/4 cup red or green bell pepper
2 whole jalapenos minced (make sure to wash you hands after this step!)
1/2 cup balsamic vinegar
1/3 cup virgin olive oil
1 1/2 tsp Dijon mustard
1 - 2 pinches salt and pepper to taste
1/4 cup flat leaf parsley chopped

Instructions

Combine all ingredients except for parsley and mix well. Refrigerate up to 3 days. Bring to room temperature and add parsley.

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Posted in Recipes, Snacks