Phase 1 Snacks
There are also some recipes on the
Parties, Holidays, and Appetizers
page that make good snacks.
1 mozzarella cheese stick
1 wedge Laughing Cow Light Cheese
Celery stuffed with 1 wedge Laughing
Cow Cheese, or 1 tablespoon peanut butter or other nut butter, or
homemade pimento-cheese spread, or cream cheese
Hard-boiled egg, alone or with raw
veggies and/or tomato juice
Stuffed egg (deviled egg)
Turkey roll-up (recipes follow)
Cottage cheese with veggies: 1/3 to
1/2 cup low fat (alone or with cherry tomatoes, chopped tomatoes,
chopped cucumbers, or other veggies, and some salt and pepper if
Cottage Cheese Delight: 1/2 cup low
fat (or 1/3 cup whole milk) cottage cheese mixed with 1 packet of
Splenda (or other sugar substitute), sprinkled with cinnamon to taste,
and topped with 7 or 8 toasted pecan halves and more cinnamon
1 to 2 oz. mozzarella cheese cubes (or
sliced cheese stick) with 5 or 6 cherry tomatoes or some chopped
tomatoes, can mix with balsamic vinaigrette dressing if desired
Dill pickles and cheddar cheese
Veggies—raw veggies alone or with a
dip Cucumber, bell peppers of any color, celery, radishes, broccoli,
cauliflower, zucchini, yellow squash. Hummus or other bean dip,
sugar-free salad dressings (ranch is good), homemade sour cream dip,
Hummus or other bean dip with raw veggies
Berries, any kind, about 1/2 cup
(strawberries, blueberries, blackberries, raspberries, cranberries,
etc.) alone or with plain yogurt, cottage cheese, or a little sour cream
more than 1 oz daily because they are high in calories)
(sunflower, pumpkin, flaxseeds, etc.); see product label for serving
Peanut butter (and other nut or seed
butters) up to 2 tablespoons, and this counts as a nut/seed serving)
Yogurt, plain—whole or low fat (not
nonfat, preferable organic—Stonyfield Farm is good), no sugar added (all
yogurt has natural milk sugars, which is okay) Eat alone, or add your
sweetener of choice, maybe with some vanilla or cinnamon, or top with
some berries or nuts
Jicama and peanut butter: Slice a jicama
into round slices like an onion. Spread 1 slice with 1 tablespoon
natural peanut butter. Satisfies the crunchy craving.
A few recipes follow for other snacks,
and more to come.
can be used as snacks or desserts:
Note: The following contain artificial sweeteners or sugar substitutes
which might be harmful to your health.
Being listed here is not to be taken as a recommendation.
* Hard candies, sugar free
(can be high in calories, use in moderation if at all)
* Fudge pops, sugar free (such as Fudgsicles)
* Frozen pops, sugar free (such as Popsicles)
* Gelatin mixes, sugar-free (such as Jell-O)
* Gum, sugar-free
Some of these are made with sugar alcohols
(isomalt, lactitol, maltitol,
sorbitol, xylitol). Read product labels.
alcohols could have associated side effects such as abdominal pain, diarrhea, and gas if consumed in excessive amounts.
Experiment and determine what is excessive for you, as it can vary
with individuals—some can tolerate more than others, and it could be
more or less than the 75 calories as suggested by one popular diet.
Phase 1 Snack Recipes
1 slice turkey
1 slice low fat cheese
Top turkey with cheese slice, spread mayo on top, and roll up.
wedge Laughing Cow Light cheese
green olives, chopped
Spread the cheese on the turkey, top with chopped olives, and roll up.
Can use onion or herb LC cheese and omit
Thin turkey slices spread with hummus and
rolled around a cheese stick or a red pepper strip. Can also add a green
Note: Any turkey roll-ups can also be rolled up in lettuce leaves,
Tomato, Mozzarella, and Basil Salad
side-dish servings or snacks.
10 cherry tomatoes
2 ounces of mozzarella cheese
cubes (or cut 2 cheese sticks into 6 slices each)
2 teaspoons extra virgin olive oil
1/2 teaspoon Balsamic vinegar
1/8 teaspoon basil
1/8 teaspoon pepper to taste
1/8 teaspoon garlic salt
Slice the tomatoes in half
lengthwise. Mix olive oil, Balsamic vinegar, basil, pepper, and garlic salt.
Toss mixture with the tomatoes and cheese cubes.
Serve chilled or at room
Roasted Chick Peas
Good substitute for potato
chips and popcorn.
1 can chick peas (or more)
Olive oil (about 1 to 2 tablespoons per
Seasonings to taste (see below)*
Preheat oven to 400 or 450 degrees F.
Pour chick peas into a colander and rinse with cold water. Drain and dry
on paper towels (if you don’t dry them well, they might pop in the oven,
or on you, as you check for doneness).
Spread out in a roasting pan and drizzle
with oil, tossing until well coated. Season and toss again.
Bake for about 30 to 45 minutes, or until
they are dark golden brown and crunchy, turning often.
*Choose from seasonings such as regular
salt, pickling salt (larger grains), garlic powder, chili powder,
cayenne pepper, coriander powder, red pepper flakes, cumin, black
Cucumber Rounds with Salmon
Sliced cucumber rounds
1 (6-ounce) can skinless pink salmon in water, drained
4 ounces light cream cheese
1 teaspoon lemon juice
Salt and ground black pepper to taste (just a couple of dashes will do)
Fresh dill for garnish (optional)
Combine all of the ingredients in a large bowl. Use mixer on low speed
until well blended. Cover and chill until ready to serve. Can be made
ahead of time.
Serve on cucumber rounds. In Phase 2, can also serve with appropriate crackers.
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September 22, 2003