Snacks Recipes

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Healthy Snacks Recipes

Thom's Recipe File

Many people think snacks are junk food, though it doesn't have to be that way.  Snacking can be part of a balanced diet.  Eating small portions between meals provides your body with energy to keep you going throughout the day.

Some other benefits of snacking:

  • Healthy snacks provide fiber and nutrients your body needs.
  • You can curb the feeling of hunger or starvation right before a meal, which prevents overeating.  Snacking may help you eat smaller portions and reduce your calorie intake.
  • Though individual calorie needs vary, your body needs fewer calories as you age.
  • Eating smaller meals more often may help you stay on track.

Try to keep your snack portions small and less than 250 calories.  Spacing out meals and snacks can help prevent weight gain.  You still want to be careful about what kinds of food you choose to snack on!

Sugary and fattening sweets like cookies and candy lack nutrients.  Many salty foods like chips can dehydrate you.  These foods should be eaten in moderation.

For healthy and filling snacks, try:

  • Fresh or frozen fruit, or a handful of dried fruit, such as raisins
  • Raw vegetables carrots, celery, red and green pepper cut and portioned in small plastic bags.  Try filling celery with peanut butter or low-fat cottage cheese, or dipping your vegetables in low-fat dressing.
  • A whole wheat English muffin with apple butter and a cup of herbal tea
  • A slice of angel food cake with non-fat whipped topping
  • Whole-grain crackers (could be topped with cheese or peanut butter)
  • Non-fat cottage cheese or yogurt with honey
  • A handful of nuts, dried fruit or trail-mix (or make your own mix by buying the ingredients you like
  • Hummus on whole-wheat pita-bread
  • A smoothie (blend nonfat milk and/or yogurt with fruit)

So forget the bag of chips or candy bar and reach for a handful of nuts and raisins.  You'll get extra fiber, vitamins, and minerals, all for about 50 calories.

With proper portions and healthy food choices, snacking can enhance, rather than hurt your diet.


Goat's Milk Yogurt


Lactic Fermentation?
Lactic fermentation is a proven traditional of preserving foods.  This kind of preservation is the only one that preserves all the natural substances of the vegetable.  By lactic fermentation you preserve the food and at the same time improve its quality.  It allows the flavors to fully develop.

Nutritionists recommend this kind of fermented vegetable.  Thanks to fermentation it cannot only be preserved for a long time and has a delicious taste, but it also prevents a number of illnesses typical of an industrialized society.

Fermented vegetables are essential for a healthy diet.  Natural fermentation is one of the oldest known preservation methods.  Lactic acid bacteria ferment the vegetables and they preserve longer, have a pleasant acidic taste and a rich contents of vitamins and minerals.

Sauerkraut is probably one of the healthiest foods, "writes vicar Sebastian Kneipp.  James Cook introduced sauerkraut for ship crews.  Thanks to its high contents of vitamin C, this fermented vegetable protected quite a number of sailors against the plague of the seas--scurvy.

The latest scientific studies confirm the age-old experience of natural and popular medicine fibers keep a healthy digestion going and lower the cholesterol level.  Lactic bacteria are important for the build-up and maintenance of a healthy intestinal flora.  Secondary plant substances prevent cancer, protect the body against infection and inhibit the growth and reproduction of fungi.  The anti-ulcer factor protects the digestive system against stomach and intestinal ulcers.  And then there is also a natural anti-depressant named acetylcholine.
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