Healthy Snack Bars

This kid-friendly snack is made with healthy ingredients like peanuts, raisins, applesauce, bran and oatmeal. These bars remind me of a breakfast cookie; nutrition on the run. I love them for a snack or quick pick-me-up when I get hungry. I adapted this recipe from one that I clipped out of "Woman's Day Magazine" years ago when my son was a child. Blessings...

Recipe:

1 cup quick-cooking oatmeal
1/2 cup unbleached flour
1/3 cup unprocessed bran
1/2 tsp. baking soda
1/2 tsp. cinnamon
1/4 tsp. salt, optional
1/4 cup butter, softened
1/2 cup packed brown sugar
1/4 cup unsweetened, natural applesauce
1 egg
1 tsp. vanilla
1 cup chopped peanuts
1/2 cup raisins (other dried fruit could also be used)

1. Combine oats, flour, bran, soda, cinnamon and salt; set aside
2. In a large bowl cream butter and sugar. Beat in egg, applesauce and vanilla until combined.
3. Stir in oat mixture; mix well. Stir in peanuts and raisins using a spoon.
4. Pat evenly in a greased 9 x 9-inch pan. Bake in a 350 degree oven for 17 to 20 minutes or until toothpick inserted in center comes out clean.
5. Cool on wire rack. Cut into bars.

Yield: 20 bars
118 calories each
1.7 gms. fiber

Greek Chip or Vegetable Dip

When I was growing up, my mom regularly made a chip and vegetable dip with mayonnaise, sour cream and a few herbs, that I loved. I've been pondering that recipe for months wondering how I could bring it back to life, or something very similar to the recipe of those childhood memories. I think I've come close, and kept it kid-friendly, with this creation using Greek seasoning as the main flavor ingredient. Blessings...

Recipe:

2/3 cup low-fat sour cream
2/3 cup low-fat mayonnaise
1 tbsp. chopped, fresh parsley or 1 tsp. dried
1 tbsp. finely chopped green onion
1 tsp. Greek seasoning

1. Combine all of the ingredients in a bowl. Cover and refrigerate for at least 3 hours to blend flavors, longer if possible. Taste and adjust seasoning, if needed.
2. Serve with potato chips or raw veggie dippers.

Yield: 1-1/3 cups
57 calories per 2 tbsp. serving without potato chips or veggies

Salsa Guacamole

Chips, dips, and salsa are big when it comes to family celebrations or big sports celebrations like the upcoming Super Bowl, so I thought I would share a lower calorie version of guacamole that tastes very good without the addition of mayonnaise or sour cream. When I came across this recipe I was a little skeptical about how good it could possibly taste without sour cream, but it is a very good and healthy alternative to high fat dips. Of course, the tortilla chips can still be a bit of a challenge, but goodness, the Super Bowl only comes once a year; enjoy! Blessings...

Recipe:

6 small ripe avocados, halved, pitted and peeled
1/4 cup fresh lemon or lime juice, approximately, add to your taste and the consistency you like.
1 cup salsa
2 green onions, finely chopped
1/4 tsp. salt or to taste
1/4 tsp. garlic powder
Tortilla chips

1. In a bowl, mash avocados with lemon or lime juice.
2. Stir in salsa, onions, salt and garlic powder. Taste and adjust seasoning
if needed. Serve immediately with chips.

Yield: 4 cups
2 tbsps. = 10 calories

This recipe is from a "Taste of Home" cookbook.

Warm Black Bean Dip

Super Bowl Sunday is coming, and with it the culmination of one of America's favorite sports seasons. With this favored tradition comes the gathering of friends and family for good food and lots of fun. This recipe is a good one to prepare because it is low-fat and low-calorie for those who are being careful with calories, but, it is full of flavor and very satisfying. The only real challenge is controlling the number of tortilla or corn chips! Blessings...

Recipe:

1/4 cup onion, chopped
2 garlic cloves, minced
1 tsp. oil
1 can (15 oz.) black beans, rinsed and drained
1/2 cup diced fresh tomato
1/3 cup picante sauce or salsa
1/2 tsp. ground cumin
1/2 tsp. chili powder
1/4 cup shredded reduced-fat Mexican cheese blend or cheddar cheese
1/4 cup minced fresh cilantro
1 tbsp. fresh lime juice or more, to taste
tortilla or corn chips

1. In a medium nonstick skillet, saute onion and garlic in oil until tender.
2. Add the beans; mash gently. Stir in the tomato, picante sauce or salsa, cumin and chili powder. Cook and stir just until heated through.
3. Remove from the heat; stir in cheese, cilantro and lime juice. Taste and add salt, if needed.
4. Serve warm with tortilla chips or corn chips

Yield: 2 cups
1/4 cup serving is 73 calories
3 gms. fiber

This recipe comes from a Taste of Home Cookbook.

Tuscan Sausage and Bean Dip

This wonderful, hearty dip is loaded with lots of Italian-flavored ingredients. The combination of Italian sausage, cheeses, beans, chopped spinach and tomatoes, all heated and melted together for 25 minutes in the oven, is like a casserole on toast. Absolutely yummy, and perfect for the upcoming football playoff games and Super Bowl. Blessings...

1 lb. bulk hot Italian sausage
1 medium onion, finely chopped (1/2 cup)
4 garlic cloves, minced
1/2 cup dry white wine or chicken broth ( I used chicken broth)
1/2 tsp. dried oregano
1/4 tsp. salt
1/4 tsp. dried thyme
1 pkg. (8 oz.) cream cheese, softened (I used low-fat)
1 pkg. (6 oz.) fresh baby spinach, coarsely chopped
1 can (15 oz.) white kidney or cannellini beans, rinsed and drained
1 cup chopped seeded tomatoes
1 cup (4 oz.) shredded part-skim mozzarella cheese
1/2 cup shredded Parmesan cheese
Assorted crackers or toasted French bread baguette slices

1. Preheat oven to 375 degrees. In a large skillet, cook sausage, onion and garlic over medium heat until sausage is no longer pink, breaking up sausage into crumbles; drain.
2. Stir in wine, oregano, salt and thyme. Bring to a boil; cook until liquid is almost evaporated.
3. Add cream cheese; stir until melted. Stir in spinach, beans and tomatoes; cook and stir until spinach is wilted. Transfer to a greased 8-inch-square or 1-1/2-quart baking dish. Sprinkle with cheeses.
4. Bake 20 to 25 minutes or until bubbly. Serve with crackers or toasted baguette slices.

Yield: 16 servings
200 calories per 1/4 cup serving (made with wine and regular cream cheese)
2 gms. fiber

Note: To toast baguette, slice bread into 1/4 to 1/2-inch slices and lay on baking sheet. Toast under broiler for a few minutes; watch carefully as they will burn quickly.

This wonderful recipe was contributed to Taste of Home Magazine by a reader.

Cranberry Orange Dip or Spread

This easy dip recipe makes a great snack with slices of apple, or it doubles wonderfully well as a spread on a toasted bagel for breakfast. The original recipe was far too thick for us and lacked enough flavor to stand up to the flavor of the apple. The addition of honey, toasting the pecans, and doubling the amount of cinnamon originally called for in the recipe gave the dip new life. If the dip/spread isn't loose enough or creamy enough for you, by all means add more honey until it's a consistency that appeals to you and your family. We really enjoyed this flavorful mixture on toasted bagels for a simple breakfast.
Blessings...

Recipe:

1 pkg. (8 oz.) low-fat cream cheese
1/4 cup coarsely chopped, dried cranberries
1/4 cup coarsely chopped pecans, lightly toasted
1/2 tsp. orange zest
3 tbsp. orange juice
1/4 tsp. cinnamon
1/8 tsp. vanilla extract
1 tbsp. honey or more to taste

1. Beat cream cheese with an electric mixer until light and fluffy.
2. Add remaining ingredients and mix until well combined.

Serve as a dip with slices of apple or as a spread on toasted bagels. Might also be good on crackers.

Yield: 1-1/2 cups
80 calories per 2 tbsp. serving
.5 gms. fiber

This recipe was adapted from a recipe found in a spice catalog.

Chili Dip

When the days are crazy busy, as they are this time of year, it is wonderful to have a snack that is as easy to throw together as this Chili Dip. A fondue pot or slow cooker is a great way of keeping the dip warm for a party, otherwise, warm this kid-friendly dip on the stove top, serve, and watch it disappear. Blessings...

Recipe:

1 can (15-oz.) chili with beans
1 pkg. (8-oz.) low-fat cream cheese
1/3 cup salsa
1 tbsp. fresh chopped cilantro (or more, to taste)
Frito's "Scoops" corn chips for dipping

1. In a medium saucepan, heat together chili, cheese, and salsa until cheese is melted and mixture is warm. Add chopped cilantro to taste.
2. Serve in a fondue pot or slow cooker to keep warm, if desired.

Yield: 1-3/4 cups
149 calories per 1/4 cup
2 gms. fiber

Pumpkin Dip

The day after Thanksgiving we enjoyed this festive pumpkin dip for our lunch with slices of pear and apple, and sweet potato chips. The dip is mildly flavored with cinnamon and nutmeg, keeping it kid-friendly, and deliciously creamy-sweet with the addition of a jar of marshmallow cream. Yummy for a snack, lunch, or light dessert after dinner. Blessings...

Recipe:

1 pkg. (8 oz.) light cream cheese, softened
1 container (7 oz.) marshmallow cream
1/2 cup canned pumpkin
1/4 tsp. ground cinnamon
1/4 tsp. ground nutmeg
chopped pecans for garnish is desired

1. Using an electric mixer, beat together all of the ingredients until smooth.
2. Cover and chill for several hours to blend flavors.
3. Serve with slices of pear and apple, sweet potato chips, vanilla wafers or gingersnaps.

Yield: about 2-1/2 cups
1/4 cup serving = 127 calories
.5 gm. fiber

This recipe comes from a flyer sent out by Fred Meyer Grocery Store.

Pumpkin-Maple Dip

This wonderful dip, with the fall-flavors of pumpkin, maple syrup and spice, comes from a monthly food-insert in our local newspaper called, "Dash". The dip is wonderful with slices of apple for a simple dessert, but would be equally good for snacking. This is a fun, kid-friendly recipe for any aged "kid". Blessings...

Recipe:

4 oz. low-fat cream cheese, room temperature
1/2 cup canned pure pumpkin
1/4 cup Greek vanilla yogurt
3 tbsp. maple syrup (honey would work)
2 tbsp. peanut butter
1/2 tsp. ground cinnamon
1/4 tsp. ground ginger
pinch salt
ground peanuts for garnish if desired

1. In a food processor or blender, combine all the ingredients and process until smooth.
2. Serve with sliced apple or pear, graham crackers, or sweet potato chips.

Yield: 1-2/3 cups
27 calories per tablespoon

Sausage Cheese Balls

Several years ago, at a former church, my husband and I were part of a hospitality ministry. An outgrowth of the ministry for me was inviting a group of ladies into our home for regular teas. This was such a special time of fellowship over good food, coffee and tea for each one of us. One of the young ladies brought these sausage treats to one of the beginning teas. I liked them so much that I asked her to bring them to other times that we gathered and I asked for the recipe. This recipe is very easy and makes a bunch, so it would be great for large gatherings, such as a Super Bowl party. Blessings...

Recipe:

3 cups Bisquick or other baking mix
1 lb. uncooked pork sausage (see note)
4 cups shredded cheddar cheese (I used medium cheddar)
1/2 cup freshly grated Parmesan cheese
1/2 cup milk
1/2 tsp. dried rosemary, crumbled or crushed
1/2 tsp. parsley flakes

1. Heat oven to 350 degrees. Lightly grease jelly roll pan.
2. Stir all ingredients until well mixed (use your hands). Shape into 1" balls. Place in pan.
3. Bake 20 to 25 minutes or until brown.
4. Remove immediately. Serve warm.

Yield: 7 dozen
Note: I used the ground turkey sausage recipe updated and posted on 10/20/2014. With all the spices that the recipe called for and the spices called for in this recipe, we thought that the flavor was wonderful. The turkey sausage is dryer than pork sausage for sure but with the fat in the cheese, we did not think it was a problem.
 Note: I made half a recipe and we will have them at least four times. To reheat, place the balls in a pan, cover with foil and bake in a 350 degree oven for about 15 minutes.

Marshmallow Fruit Dip

A few days ago my husband called me from work to ask about something I might be able to prepare for a potluck the next day. My first thought was, "Oh, dear" and then I told him I would quickly check through my recipes to see what I might be able to easily prepare and would then get back to him. I remembered a clipping I had in my recipe stash for a fruit dip that I was able to find. My goodness this was an old recipe. A coupon on the back of it was dated 2003! I am very glad I had kept it stuck away because it was wonderful and so easy to prepare. My husband said it got rave reviews, so you might want to give it a try. It would be perfect for Easter if you have a large gathering to prepare for, but it also saves very well in the refrigerator if there are leftovers. Blessings...

Recipe:

1 8-ounce package low-fat cream cheese, room temperature
1 7-ounce jar marshmallow cream
Fresh fruit ( I used strawberries)

1. Blend cream cheese and marshmallow cream together until well blended.
2. Cover and refrigerate until serving time
Yield: 1 3/4 cups

Tip: Since I had to prepare this recipe for my husbands lunch the following day, I had to wash the berries the evening before. When washing strawberries in advance of use, don't remove stems. The berries stay fresher and the stem end also serves as a "handle" for easy eating.

Rinse the berries lightly and dry on paper towels. I then placed them on my serving tray surrounding the plastic container of dip. I covered everything with plastic wrap and put away in the fridge. My husband took an old serving spoon, that if lost, was no big deal. Don't ever assume that folks know not to "double dip". If there is a spoon readily available there are no challenges. Being prepared is so important to the care of people and any needs that might come up.

Taffy Apple Dip

This past weekend I went to a baby shower in which the attendees were all asked to bring a dessert or an appetizer. The "potluck" idea of everyone bringing something is so helpful to the hostess. I made this dip, which I adapted from a recipe I found in one of my Taste of Home cookbooks. It is very easy, and children friendly, since I new there were going to be young kids attending, but the adults really seemed to appreciate the addition of fresh fruit to the usual high-sugar, dessert-ladened table. Yes, it is sweet, but not like the cookies and cakes, and don't we feel just a little bit better about eating dessert when there is fruit involved? Blessings...

Recipe:

1 package (8 ounces) low-fat cream cheese, softened
3/4 cup packed light brown sugar
1 tablespoon vanilla extract
6 or more apples, cut into wedges

1. In a small bowl, beat cream cheese, brown sugar and vanilla until smooth with an electric mixer.
2. Pour dip into a serving dish and place the dish on a platter; surround with apple wedges.