March 5, 2015

Slam Dunk Snacks

Denman,-KimBy Kim Denman, RD, LD
Hy-Vee Registered Dietician
(563) 332-8496    kdenman@hy-vee.com

The basketball championship series is in full swing. Hopefully your bracket choices will do well! As you enjoy the games, why not score big at home with some slam-dunk snacks? Don’t get sidelined by unhealthy snacks that don’t provide your body with the beneficial nutrients it needs to feel good. Use your defensive skills to block high-fat, high-calorie snacks – and create opportunities to try new healthier tasty foods.
A great snack will include protein, fiber, whole grains and good-for-you fats. You can easily make some great game-day snacks that will meet this criteria. Vegetables like carrots,
celery, broccoli, cauliflower and bell peppers are a notable choice for dipping and are a good source of fiber. Bean dips are the ideal choice for dipping vegetables or whole grain chips, as these dips provide protein and fiber. Fiber may help in lowering cholesterol levels, giving a feeling a fullness and aiding digestion. Hummus is a newly popular vegetable dip that is made out of chickpeas (garbanzo beans), tahini, olive oil, garlic, lemon juice and salt, and is a great source of
protein and fiber. Look for whole-grain tortilla chips, pita chips or crackers to complement your snack. Avocado is a good-for-you monounsaturated fat that may lower your risk for heart disease and stroke. Three thin slices of avocado have only 50 calories and two grams of fiber.  Avocados also
contain phytonutrients including Vitamin K, folate, potassium and Vitamin E. The dark green layer closest to the peel has the greatest concentration of antioxidants, so be sure to scoop out as much as you can!

Black Bean Dip

All You Need:
1 (15 ounce) can black beans, rinsed
½ cup prepared mild or hot salsa
2 tablespoons fresh lime juice
2 tablespoons chopped fresh cilantro
¼ teaspoon ground cumin
Salt and pepper, to taste

All You Do:
1. Combine black beans, salsa, lime juice, cilantro and cumin in a food processor.
2. Process until smooth. Season with salt and pepper.
Nutrition
Per tablespoon 17 calories; 0 g fat; 0 mg cholesterol; 3 g carbohydrate; 1 g protein; 1 g fiber; 53 mg sodium.
Source: Eating Well

This information is not intended as medical advice. Please consult a medical professional for individual advice.

Filed Under: Health & Wellness

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