Aim for a balanced family breakfast of carbohydrates, protein and fat to help maintain blood sugar levels and delay hunger until it’s time for lunch or mid-morning snack.
for Snack Attack
Celery
Peanut Butter
Raisins
Take 1 bar of celery and break it into 3 pieces (for you logs)
Take a spoon and fill the celery until full (to make the raisins stick and stay)
Take and place 1, 2, 3, or 4, (your choice) raisins on the top of the peanut butter and your healthy snack is ready to be served
Serves: 3 people per celery stick
- Morgan Family, Mt.Vernon, KY
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2 cup berries (fresh, frozen)
1 cup non-fat or low-fat plain yogurt
1 ½ tbsp honey
½ cup walnuts or almonds
Mix everything together and enjoy.
Serves: 2
- YMCA of the USA Family Family
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2 cups dried fruit (raisins, cranberries, apricots - diced)
2 cups unsalted nuts and seeds, such as pumpkin, peanuts, almonds, sunflower, cashews
Preheat oven 350°F
Spread 1/3 cup of mixture on baking sheet.
Bake until warm, about 5 minutes.
Serves: 12
1 ½ cup frozen strawberries
1 cup frozen pineapple chunks or blueberries
½ cup orange juice
1 ½ cup low or non-fat yogurt (vanilla or plain)
1 cup crushed ice
In a blender, blend strawberries, pineapple, orange juice, yogurt, and ice until smooth.
Serves: 4
1 cup flour (whole wheat)
½ cup shredded bran cereal
½ cup old-fashioned oats
1/3 cup sugar
½ cup raisins
2 tsp baking powder
1 tsp baking soda
2 tsp cinnamon
1 cup skim milk
1/3 cup melted butter (lighter versions)
1 tart apple, chopped (Granny Smith)
1 egg
Preheat oven 400°F
Combine first eight ingredients in a large bowl.
Combine milk, butter, apple and egg in a food processor - for about 20 seconds.
Pour apple mixture over other ingredients, stir until just combined.
• can make without food processor; whip eggs, milk and butter - will create a slightly chunky muffin
Bake about 25 minutes
Serves: 12
1 can chick peas (garbanzo beans), drained and rinsed
3 Tbsp sesame tahini
1-3 Tbsp olive oil
1 clove garlic, diced
1 Tbsp lemon juice or juice of 1/2 a lemon
¼ tsp paprika
Salt and Pepper to taste
Combine the first five ingredients in a blender and blend to desired consistency-should be smooth and light for easy dipping. Add some additional olive oil if the hummus is too thick.
Sprinkle paprika on top.
Serve with fresh veggies for dipping or whole pita triangles.
Serves: 4
- YMCA of the USA Family Family
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1 can black beans, rinsed and drained (15 oz)
¼ cup tahini
1 Tbsp garlic, diced
1 Tbsp olive oil
¼ Tbsp lime juice
½ tsp cumin
In a food processor or blender, process all ingredients until smooth and creamy.
If it is too thick, add ½ teaspoon olive oil and ½ teaspoon lime juice.
Serve immediately or store in refrigerator in airtight container.
Serve with fresh veggies for dipping or whole pita triangles.
Serves: 4 dozen
6 bananas, soft
½ cup canola or olive oil
1 egg
2 egg whites
½ cup skim milk
¼ cup sugar
2 cups all-purpose flour
1 cup whole wheat flour
1 tsp baking soda
1 tsp baking powder
1 cup blueberries (optional)
1 cup dried fruit (optional)
2 tsp cinnamon sprinkled on the top (optional)
Preheat oven to 375°F.
Prepare muffin tins (line with muffin papers or spray with pan spray).
Mash bananas. Mix with canola oil, egg and egg whites, milk and sugar, set aside.
In a separate bowl, combine flours, baking soda, and baking powder.
Add dry ingredients to banana mixture. Mix gently to combine.
Scoop batter into prepared muffin tins.
Bake for 16 to 18 minutes.
Cool for five minutes in muffin tins and then remove from tins and cool on a wire rack.
Serves: 24
1 grapefruit or one orange (peeled)
1 banana (peeled)
1 kiwi fruit
1 Tbsp of each blueberries, blackberries, or strawberries
4 Tbsp plain, fat-free yogurt
1 cup ice cubes
Mix all ingredients in a Vita Mix or blender on high speed for 3-4 minutes.
Serves: Two people
- Chris Nance Family, New Albany, IN
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4 cup bite-size rice square cereal (such as Rice Chex)
2 cup bite-size wheat square cereal (such as Wheat Chex)
2 cup broken whole-grain Melba toast
2 cup small fat-free pretzel twists
3 Tbsp vegetable spread (such as Smart Balance), melted
1 Tbsp Worcestershire sauce
2 tsp chili powder
1/4 tsp garlic powder
1/4 tsp onion powder
1/8 tsp ground red pepper
1 1/2 cup dried tart cherries, de-seeded
Preheat oven to 300ºF.
Put rice cereal, wheat cereal, Melba toast and pretzels in a large bowl; stir to mix.
In a glass measuring cup or small bowl, stir together melted vegetable spread, Worcestershire sauce, chili powder, garlic powder, onion powder, and red pepper. Drizzle over cereal mixture. Toss to coat.
Spread cereal mixture in a 15 x 10 x 1-inch (or a 13 x 9 x 2-inch) baking pan. Bake in preheated oven about 25 minutes, stirring every 7 to 8 minutes. Remove from oven; stir in dried cherries.
Pour onto aluminum foil to cool completely. Store in a tightly-covered container for up to 1 week.
Serves: 20
2 cups light pancake mix
2 tbsp applesauce
1 egg
1/3 cup sugar
2/3 cup skim milk
1 cup berries or (chocolate chips, nuts, dried fruit)
Preheat oven 400°F
Combine the first five ingredients.
Fold in the berries.
• do not over mix batter
Bake about 18 minutes.
Serves: 12
¼ cup honey
1 Tbsp butter
1/3 cup brown sugar, unpacked
1 tsp almond extract or vanilla extract
2 ½ cups old-fashioned oats
1 cup sunflower seeds, seeded
1 cup almonds
½ cup flax seeds
1 cup bran cereal
¾ cup golden raisins
½ cup dried cranberries or blueberries or plums
Preheat oven 300°F
In a sauce pan, mix honey, butter and sugar. Bring to a boil and add almond extract.
In a bowl mix oats, sunflower seeds, almonds, bran cereal, raisins and dried berries. Add the butter mixture.
Smooth granola mixture evenly into a 9x13 inch pan (coat with non-stick spray).
Bake for 25 minutes.
Cool and cut into pieces.
Serves: 24
- 2-3 Cups of spinach gently packed
- 1 - 1.5 bananas
- one hand full of ice
- 1 cup of water (or your choice of soy, rice or almond milk)
Throw it all in a blender until thoroughly mixed. You will end up with an electric green colored drink that tastes yummy.
Serves: 1-2
- Simpson Family, Denton, TX
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1 cup skim milk
½ banana, frozen, chopped
½ cup berries, frozen
1 date or fig, chopped
1 Tbsp quick oats or bran flake cereal
1 Tbsp instant nonfat dry milk
½ tsp cinnamon
Place first 4 ingredients in the blender, blend for about 10 seconds.
Add oats or cereal and dry milk. Blend until smooth.
Sprinkle with cinnamon.
Serves: 1
