Healthy between the meals!
[Photography: Channel Nine MSN]
Please put down the Cheetos. Try one of these tasty and healthy alternatives.
Cheesy Oven Baked Green Bean Fries
Makes 4 to 6 servings - Start to Finish: 45 minutes
Ingredients
1 pound fresh green beans, washed and trimmed
3 tablespoons olive oil
½ cup grated Parmesan cheese
1 teaspoon kosher salt
1 teaspoon freshly ground pepper
½ teaspoon paprika
Directions
1. Preheat the oven to 375°. Line a baking sheet with parchment paper.
2. In a large bowl, toss the green beans with the olive oil. Add the Parmesan, salt, pepper and paprika and toss well to coat.
3. Pour the green beans onto the baking sheet and bake until crisp, 10 to 15 minutes. Cool slightly before serving.
Cocoa Dusted Almonds
Ingredients
2 cups whole raw almonds
2 tablespoons agave syrup
2 teaspoons sea salt
2 tablespoons unsweetened cocoa powder
Directions:
1.Preheat oven to 350 degrees.
2. In a large bowl combine almonds, agave syrup and sea salt. Use a rubber spatula to mix together, fully coating the almonds.
3. Spread almonds in a single layer on a parchment-lined baking sheet.
4. Bake for 10 minutes, stirring twice during baking to prevent almonds from burning.
5. Remove baking sheet from the oven.
6. Immediately return almonds to the bowl, add cocoa powder and toss to coat.
7. Fully cool and store in an air tight container.
Roasted Edamame
One 20-ounce bag frozen edamame in pods, thawed
3 tablespoons olive oil
2 teaspoons kosher salt, plus more to finish
1 teaspoon freshly ground black pepper
1 tablespoon lemon zest
¾ teaspoon smoked paprika (optional, to finish)
1. Preheat the oven to 425°F. Line a baking sheet with parchment paper.
2. In a large bowl, toss the edamame with the olive oil, 2 teaspoons kosher salt, the black pepper and the lemon zest.
3. Spread the edamame in an even layer on the prepared baking sheet. Roast until the pods are charred and the beans are tender, 10 to 15 minutes. Cool for 5 minutes, then garnish with more salt and smoked paprika (if using), to taste.
Buffalo Chicken Meatballs
Makes 6 to 8 appetizer servings - Start to Finish: 40 minutes
4 tablespoons olive oil, divided
2 celery stalks, finely minced
½ white onion, finely minced
1 egg, lightly beaten
1 tablespoon mustard
1 pound ground chicken
1 cup bread crumbs
1 teaspoon salt
½ teaspoon freshly ground black pepper
6 tablespoons butter
¾ cup Buffalo-style hot sauce
1 cup blue-cheese dressing (optional)
1. In a small skillet, heat 1 tablespoon of the olive oil over medium heat. Add the celery and onion, and cook until tender, 3 to 4 minutes. Let cool to room temperature.
2. In a medium bowl, mix the cooled celery mixture with the egg, mustard and ground chicken to combine. Add the bread crumbs, salt and pepper; mix to combine.
3. Form the mixture into 1-inch balls. Heat the remaining 3 tablespoons olive oil over medium heat. Add the meatballs and cook until golden brown all over, 2 to 3 minutes per side (8 to 10 minutes total). Shake the pan to roll the meatballs around in the hot oil to ensure they’re fully cooked through.
4. In a medium pot, melt the butter over medium heat. Add the hot sauce and whisk to combine until smooth. Toss the meatballs in the sauce to coat.
5. Serve the meatballs warm with a side of blue-cheese dressing (if using).
Note: The meatballs can be made up to two days ahead and gently reheated on the stove or in the microwave.
Spicy Roasted Chickpeas
Makes 4 servings
Ingredients
1 15.5 ounce can chickpeas (aka garbanzo beans)
1 tablespoon olive oil
½ teaspoon salt
½ teaspoon cayenne pepper
Directions
1. Heat oven to 450 degrees F and line a rimmed baking sheet with aluminum foil.
2. Drain and rinse chickpeas and put them in a bowl.
3. Add oil, salt, and pepper to chickpeas and mix well. Spread them on baking sheet in one layer.
4. Place in the oven and bake for about 15 minutes.
5. Remove pan, shake around to ensure that the chickpeas brown evenly,
and return to oven for another 15 minutes until brown and crunchy.
6. Enjoy warm or at room temperature!
Summer Rolls
12 rice-paper spring-roll wrappers (available at gourmet markets and Asian groceries)
1 package rice noodles or bean threads (available at gourmet markets and Asian groceries)
1 head green leaf lettuce, leaves separated
1 cup thinly sliced carrot
1 cup thinly sliced cucumber
24 cooked shrimp, halved lengthwise
1 cup basil leaves
1 cup cilantro leaves
½ cup mint leaves
Sweet chile sauce, for serving
1. Fill a large, shallow baking dish with hot water. Place the rice noodles in a large bowl and cover with hot water. Soak until tender, 8 to 10 minutes.
2. To assemble the summer rolls, dip a rice-paper wrapper into the dish of hot water. Soak until translucent and soft, about 1 to 2 minutes.
3. Remove the wrapper and place it carefully on a cutting board. Fill with 1 lettuce leaf, a small pinch of cooked noodles (about 3 tablespoons), 2 tablespoons sliced carrot, 2 tablespoons sliced cucumber and 4 shrimp halves. Top with 2 tablespoons basil leaves, 2 tablespoons cilantro leaves and 1 tablespoon mint leaves.
4. Fold the left and right sides of the wrapper inward over the filling. Starting with the side closest to you, roll up the summer roll to fully encase the filling.
5. Serve with sweet chile sauce for dipping. Store extra rolls in the refrigerator on a plate covered loosely with plastic wrap until ready to serve (eat within three days).
Roasted Herbed Veggie Chips
Makes 4 to 6 snack-sized servings - Start to Finish: 40 minutes
Ingredients
4 small golden beets
4 small red beets
2 small turnips
2 medium parsnips
1 bunch radishes
3 tablespoons extra-virgin olive oil
1½ tablespoons salt
2 teaspoons freshly ground black pepper
3 tablespoons chopped fresh herbs (such as rosemary, sage, and/or thyme)
1. Preheat the oven to 400°F. Line two baking sheets with parchment paper.
2. Thinly slice the vegetables to about ⅛ inch thick (as thin as you can). Using a mandoline or the slicing side of a box grater can speed up the process, but a knife works just as well.
3. Toss the veggies into a large bowl with the olive oil (you may want to toss the red beets separately to avoid turning everything pink). Spread them in an even layer onto the prepared baking sheets, making sure they do not overlap too much.
4. Sprinkle the salt, pepper and herbs evenly over the two baking sheets. Roast the vegetables until golden brown and crisp, 20 to 25 minutes. Cool completely before serving. Store in an airtight container to maintain the crisp texture for up to one week.
Fancy Deviled Eggs
6 eggs
¼ cup mayonnaise
2 tablespoons Dijon mustard
Kosher salt
Freshly ground black pepper
Roasted Garlic Deviled Eggs
1 head garlic
1 tablespoon olive oil
Freshly ground black pepper
Crispy Caper Deviled Eggs
2 tablespoons olive oil
4 tablespoons capers
Spicy Sriracha Deviled Eggs
2 tablespoons sriracha
Cayenne pepper
1. Place the eggs in a small pot and cover with cold water by 1 inch. Bring to a boil over medium-high heat. Turn off the heat, cover the pot and let the eggs sit in the hot water for 11 minutes.
2. Drain the eggs from the warm water, then run cold water over them. Let the eggs cool completely. Peel the eggs (see Finishing Touches, below), then cut in half lengthwise. Remove the yolks and place them in a small bowl. Add the mayonnaise and mustard to the yolks, then mash with a fork until smooth. Season with salt and pepper to taste.
3. Make the Roasted Garlic Deviled Eggs: Cut the top off the head of garlic, place the bulb on a baking sheet and pour the olive oil over it. Roast in a 400° oven until golden and caramelized, 20 to 25 minutes. Let cool. Remove the garlic cloves from the skins and mash into the yolk mixture. Spoon the filling into the egg-white halves. Top generously with black pepper.
4. Make the Crispy Caper Deviled Eggs: In a small pan, warm the olive oil over medium heat. When it’s hot, add the capers and cook until crispy, 3 to 4 minutes. Drain on paper towels. In a small bowl, mix 3 tablespoons of the cooked capers into the yolk mixture. Spoon the filling into the egg-white halves. Top with the remaining crispy capers.
5. Make the Spicy Sriracha Deviled Eggs: In a small bowl, stir the sriracha into the yolk mixture. Spoon the filling into the egg-white halves. Top with a pinch of cayenne pepper.
Energy Bites
Makes about 25 bites
Ingredients
4 cups rolled oats (we used gluten-free!)
1.5 cups raw sunflower seeds
2 teaspoons cinnamon
1 cup banana chips, crumbled
½ cup dried blueberries
1 cup chocolate chips
1 cup sunflower seed butter (can also use peanut or almond butter!)
½ cup agave nectar
Directions
1. Combine oats, sunflower seeds, banana
chips, blueberries, cinnamon, and chocolate chips in a bowl. Add
sunflower seed butter and agave and stir until well combined.
2. Refrigerate mixture until relatively
firm (about 20 minutes). (If you’re extra impatient like we are, feel
free to throw the mixture in the freezer for half that time!)
3. Using a teaspoon to measure, roll
mixture into balls. Feeling fancy? Try rolling the finished bites in
cocoa powder, cinnamon, or toasted coconut. Or just start eating them
as-is. Store in the fridge (or freezer) in an airtight container!
Crispy Mushrooms
1 pound cremini mushrooms, wiped clean and ends trimmed
4 tablespoons olive oil
2 tablespoons sherry vinegar
1 teaspoon garlic salt
½ teaspoon freshly ground black pepper
¼ cup chopped fresh parsley
Flaky salt, for finishing (optional)
1. Preheat the oven to 375°F. Grease a baking sheet with nonstick spray.
2. In a large bowl, toss the mushrooms with the olive oil, vinegar, salt and pepper to combine.
3. Pour the mushrooms onto the prepared baking sheet, then spread them out evenly (don’t overcrowd or they won’t get crispy). Roast until the mushrooms are very brown and crisp, 40 to 45 minutes.
4. Let the mushrooms cool slightly, then garnish with parsley and flaky salt, if using. You can serve the mushrooms warm or at room temperature.
Falafel Patties
4 green onions
2 garlic cloves
1 bunch parsley
½ bunch cilantro
½ bunch mint
1 serrano chile, halved and seeded
2 cups cooked chickpeas
1 egg
Salt and freshly ground black pepper
3 to 4 tablespoons olive oil
⅓ cup all-purpose flour
1. In the bowl of a food processor, pulse the green onions with the garlic, parsley, cilantro, mint and serrano chile to roughly chop until combined. Add the chickpeas and process until the mixture is even and relatively smooth. (It will never be completely smooth, but you don’t want it to be.)
2. Add the egg, then season with salt and pepper. Process to combine. Transfer the mixture to a bowl and refrigerate for 15 to 20 minutes. (Note: The falafel can be made up to this point and stored for up to three days before cooking.)
3. Shape the falafel into small patties slightly larger than a half dollar. In a medium sauté pan, heat the olive oil over medium-high heat.
4. Working in batches, dredge each falafel very lightly in flour (you want just a slight coating). Add the falafel to the hot oil and cook until golden, 2 to 3 minutes. Flip the falafel and cook on the other side until golden, 2 to 3 minutes more.
5. Transfer the falafel to a paper-towel-lined plate and season lightly with salt. Serve immediately.
Dried Tomato Slices
2 pints cherry tomatoes, halved lengthwise
1½ cups extra-virgin olive oil (optional)
4 sprigs assorted herbs, like rosemary, oregano, thyme or sage (optional)
1. Preheat the oven to 250°F. Line a baking sheet with parchment paper or a silicone baking mat.
2. Arrange the halved tomatoes on the baking sheet, leaving space between the halves (see Finishing Touches). Cook the tomatoes in the oven until they’re shriveled and dry, about 4 to 4½ hours. They should still have their color and not be brown or blackened.
3. To store the tomatoes in oil, place some of them in a glass jar. Add the herbs and more tomatoes, and continue to pack the jar. Pour the olive oil over the tomatoes to cover them. They should last up to two weeks at room temperature or up to a month in the refrigerator. For plain tomatoes, store in an airtight container at room temperature for up to two weeks.
This article was first published on PureWow on 15th June 2015, under the title “12 Healthy Snacks for Guilt-Free Grazing"
