Published On : Sun, Dec 23rd, 2012

7 Snacks That Taste Fatty But Keep You Skinny



These quick and delicious snack foods are finger-lickin’ good for you

Unfortunately, many of the snacks we love so much — chips, popcorn, cookies, the list goes on — are anything but healthy. And the result of overindulging in these foods is showing up in our ever-growing waistlines.



This doesn’t mean that snacking is inherently evil. Many scientific studies actually prove that people who snack regularly eat less at mealtimes, helping to maintain a healthy weight. Snacking, or eating several small, balanced meals a day instead of three large ones, keeps your metabolism revved because your stomach and body have to continually work to digest food, says Alyse Brennecke, RD, regional director in the nutrition division of MenuTrinfo. That means you’ll burn more calories throughout the day.


It’s the salt-laced, carb-heavy, “empty calorie” snacks we all typically eat that are busting our seams.


So, what’s the best way to keep snacking without the sad side effects and subsequent guilt? Make your own.


And before you utter that “Puh-lease! Impossible!” hear us out. Healthy snacks can be delectable — you just have to know what to make. Enter Canyon Ranch’s “Nourish” by Scott Uehlein and his “indulgently healthy cuisine” philosophy. These seven easy recipes fill you up with fiber, keep added sugar and salt to a minimum, balance portions of protein and carbs, and keep healthy fats in moderation. So go ahead — snack on these.


                                     Day 1

Roasted Edamame:-


This is a great snack as it is high in protein, omega-3 fatty acids, and fiber, says Brennecke. Fiber actually “traps” carbohydrates and slows their digestion and absorption, which helps prevent blood sugar levels from spiking throughout the day. (Translation: It keeps you from reaching for unhealthy, sugar-filled snacks for a quick pick-me-up).



1 pound frozen shelled edamame (green soybeans)

1/2 teaspoon sea salt

1/2 teaspoon freshly ground black pepper

1 1/2 teaspoons extra virgin olive oil



1. Preheat the oven to 400 degrees Fahrenheit. Lightly spray a baking sheet with canola oil spray.

2. Thaw and drain the edamame in a colander. Pat dry.

3. Toss the edamame, salt, pepper, and olive oil in a large bowl. Spread the edamame evenly on the baking sheet and roast for 50 to 60 minutes, or until golden.


Each serving contains:

130 calories

10 g carbohydrate

7 g fat

11 g protein

129 mg sodium

4 g fiber

                                    Day 2


Coffee Crumb Cake:-


Cake? Healthy? Yup! This mid-morning snack is made with whole grains and antioxidant rich blueberries, raspberries, or cranberries — all heart-healthy and loaded with fiber to keep you feeling full, says Brennecke.



1/3 cup steel-cut oats

3 tablespoons whole wheat flour

3 tablespoons firmly packed light brown sugar

1/4 teaspoon ground cinnamon

Pinch sea salt

1 tablespoon canola oil

5 tablespoons plus 1 teaspoon unsalted butter

1/4 cup low-fat cream cheese

1 1/3 cups evaporated cane juice

3 large egg yolks

1 teaspoon pure vanilla extract

2 cups unbleached all-purpose flour

2 1/2 teaspoons aluminum-free baking powder

1/2 teaspoon baking soda

1/2 teaspoon sea salt

1 1/4 cups buttermilk

1 pound fresh blueberries, raspberries, or cranberries

2 cups chopped pecans.


1. Preheat the oven to 325 degrees F. Lightly spray a 10-inch round cake pan with canola oil spray and dust with all-purpose flour.

2. Combine the oats, flour, brown sugar, cinnamon, salt, and canola oil in a medium bowl and mix well. Set aside.

3. With an electric mixer, cream the butter, cream cheese, and cane juice in a large mixing bowl. Add the egg yolks and vanilla and beat until just combined.

4. Sift together the flour, baking powder, baking soda, and salt in another large bowl.

5. Add half the flour mixture to the butter mixture and mix briefly. Add 3/4 cup of the buttermilk and mix briefly. Add the remaining flour mixture and mix until just combined. Add the remaining buttermilk and mix until just combined. Do not overmix.

6. Pour the batter into the prepared pan and top with the blueberries. Sprinkle the crumb topping and pecans evenly over the top of the batter.

7. Bake for 30 minutes. Rotate the cake 180 degrees and bake for an additional 20 minutes, or until a toothpick inserted in the center comes out clean. Cool on a wire rack until the cake pulls away from the pan. Cut into 16 slices to serve.


Each serving contains:

310 calories

45 g carbohydrate

13 g fat

5 g protein

229 mg sodium

2 g fiber


                                       Day 3


Pumpkin Crunch:-

This yum-o option is loaded with omega-3 fatty acids, “good fats” that have been shown to improve our bodies’ sensitivity to insulin, which in turn can make our bodies better at using stored body fat for energy. Also, the combination of protein and carbohydrates promote fullness, she says, which means you’ll consume fewer calories overall.



1 cup pumpkin seeds

1 1/2 teaspoons canola oil

2 tablespoons pure maple syrup

1/2 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/4 teaspoon ground allspice

1/2 teaspoon sea salt

1 1/4 cups dried cranberries



1. Preheat the oven to 300 degrees F. Lightly spray a baking sheet with canola oil spray.

2. Toss the pumpkin seeds and canola oil in a small bowl. Spread the coated seeds evenly on the baking sheet. Roast for 20 minutes, or until almost dry.

3. Place the pumpkin seeds in a medium bowl and stir in the maple syrup until coated.

4. Combine the cinnamon, nutmeg, allspice, and salt in a small bowl. Add the spice mixture to the pumpkin seeds. Stir to combine.

5. Return the pumpkin seeds to the baking sheet and roast for 15 minutes, or until dry, stirring occasionally. Turn the pan several times to ensure even roasting, checking frequently — seeds burn easily. Set aside until completely cool, about 30 minutes.

6. Combine the seeds and dried cranberries in a large bowl. Store in a tightly sealed container.


Each serving contains:

125 calories

13 g carbohydrates

7 g fat

4 g protein

123 mg sodium

1 g fiber


                                      Day 4


Coconut Macaroons:-




Got a sweet tooth? The coconut in this snack is not only delicious, but it actually helps you burn fat. A study in the “International Journal of Obesity and Metabolic Disorders” found that consumption of coconut oil fats on a daily basis increased both fat burning and calorie expenditure in women.



1/3 cup water

1 cup evaporated cane juice

2 tablespoons honey

1/4 teaspoon sea salt

3/4 tablespoon pure vanilla extract

1 large egg white

4 cups unsweetened coconut flakes



1. Preheat the oven to 350 degrees F. Lightly coat a baking sheet with canola oil spray.

2. Combine the water, cane juice, honey, salt, and vanilla in a small saucepan. Bring to a boil over medium-high heat. Stir for about 30 seconds or until syrup forms. Remove from the heat.

3. Combine the egg white and coconut flakes in a large bowl and mix well. Add the syrup and stir to form a dough. Place 1-tablespoon mounds about 1 inch apart on the baking sheet.

4. Bake for 8 minutes. Rotate the baking pan in the oven and bake for another 4 to 5 minutes, or until brown and set. Transfer to a cooling rack until completely cooled. Store in a tightly sealed container.


Each serving contains:

60 calories

6 g carbohydrates

4 g fat

1 g protein

21 mg sodium

0 g fiber


                                   Day 5

Napoleon of Heirloom Tomatoes and Mozzarella:-


“Tomatoes are low in calories and a good source of fiber — known to lower bad cholesterol and increase heart health,” says Brennecke. With the added protein from the mozzarella, this is a healthy, filling option.



1 medium red tomato

1 medium yellow tomato

4 ounces fresh mozzarella

1 cup chopped fresh basil

1 tablespoon balsamic vinegar

1/2 teaspoon sea salt

1/4 teaspoon freshly ground black pepper



1. Slice each tomato into 4 equal slices.

2. Cut the mozzarella into 8 thin slices, each weighing 1/2 ounce.

3. Combine the basil, vinegar, salt, and pepper in a small bowl and toss together.

4. To build a napoleon, place 1 red tomato slice on a plate and top with 1 mozzarella slice. Place a yellow tomato slice on the mozzarella and top the tomato with another slice of mozzarella.

5. Top each napoleon with 1/4 cup basil-vinegar mixture.


Each serving contains:

95 calories

6 g carbohydrates

5 g fat

8 g protein

393 mg sodium

2 g fiber


                                     Day 6


Cranberry Pear Crisp:-



Pears and cranberries are lower calorie fruits than most — yet they’re high in complex carbohydrates, which keep you fuller longer and subsequently help you eat less throughout the day, says Brennecke. Add a dollop of Greek yogurt on top to boost the protein content (and fool yourself into thinking you’re eating whipped cream).



3 cups peeled, cored, and sliced pears

1/2 cup dried cranberries

2 tablespoons evaporated cane juice

1/4 teaspoon ground nutmeg

1/4 teaspoon ground cinnamon

1 tablespoon unsalted butter, softened

1/4 cup whole wheat flour

1 tablespoon firmly packed light brown sugar

1/2 tablespoon ground nutmeg

1/2 teaspoon ground cinnamon

1 1/2 teaspoons honey

1/2 cup steel-cut oats



1. Preheat the oven to 400 degrees F. Lightly coat six 4-ounce ceramic ramekins with canola oil spray.

2. Mix together the pears, cranberries, cane juice, nutmeg, and cinnamon in a large bowl until well combined.

3. Mix together the butter, flour, brown sugar, canola oil, nutmeg, cinnamon, honey, and oats in a small bowl.

4. Fill each ramekin with 1/2 cup pear mixture, then sprinkle with 2 tablespoons of topping.

5. Bake for 8 to 10 minutes, or until light golden brown. Serve warm.


Each serving contains:

175 calories

33 g carbohydrates

3 g fat

3 g protein

2 mg sodium

5 g fiber


                                        Day 7

Summer Fruit Parfait:-



This snack combines low-calorie fruits and good sources of protein for a light mid-afternoon nosh. The combination of protein and fruit will fill you up, keeping your from overindulging come lunchtime.



3 tablespoons evaporated cane juice

1/4 cup cranberry nectar or juice

1 cup diced peaches

1 cup raspberries

1 cup blueberries

1 cup blackberries

1 cup plain Greek yogurt

3 tablespoons low-fat cream cheese

3 tablespoons pure maple syrup

2 teaspoons evaporated cane juice

1/2 teaspoon pure vanilla extract

Seeds scraped from 1/4 vanilla bean



1. Combine the cane juice, cranberry nectar, peaches, raspberries, blueberries, and blackberries in a large bowl. Lightly crush the fruit while mixing the ingredients together until the cane juice is dissolved.

2. Combine the yogurt, cream cheese, maple syrup, cane juice, vanilla, and scraped vanilla seeds in a blender and blend until well mixed.

3. Layer 1/4 cup fruit with 3 tablespoons vanilla sauce in each of eight small parfait glasses.


Each serving contains:

140 calories

28 g carbohydrate

1 g fat

4 mg sodium

4 g protein

125 mg sodium

0 g fiber