Homemade Snacks Under 100 Calories

Nlongenecker · March 2011

Chunky Peach Popsicles (12 Servings)
Ingredients
1 1/4 pounds ripe peaches, (3-4 medium), halved and pitted
Juice of 1 lemon
1/4 cup freshly squeezed orange juice
1/4 cup sugar, or to taste
1/4 teaspoon vanilla extract
Directions
1. Coarsely chop peaches in a food processor. Transfer 1 cup of the chunky peaches to a medium bowl. Add lemon juice, orange juice and sugar to taste (depending on the sweetness of the peaches) to the food processor. Puree until smooth. Add to the bowl with the chunky peaches and stir in vanilla.
2. Divide the mixture among twelve 2-ounce or eight 3-ounce freezer-pop molds (or small paper cups). Freeze until beginning to set, about 1 hour. Insert frozen-treat sticks and freeze until completely firm, about 1 hour more.
Tip:
MAKE AHEAD TIP: Store in the freezer for up to 3 weeks. | Equipment: Twelve 2-ounce or eight 3-ounce freezer-pop molds, or small paper cups with frozen-treat sticks
Nutrition Facts
Calories 33, Carbohydrate 9 g, Fiber 1 g, Potassium 90 mg. Exchanges: Fruit 0.5.

Chocolate & Nut Butter Bites (4 Servings)
Ingredients
8 1/4-ounce squares bittersweet chocolate
4 teaspoons almond, cashew or pistachio butter
Directions
1. Top each chocolate square with 1/2 teaspoon nut butter of your choice (almond, cashew, pistachio).
Nutrition Facts
Calories 79, Total Fat 6 g, Saturated Fat 2 g, Monounsaturated Fat 1 g, Sodium 12 mg, Carbohydrate 9 g, Fiber 1 g, Protein 1 g, Potassium 20 mg. Exchanges: Other Carbohydrate 0.5,Fat 1.

Watermelon Salsa (Serving: 1/2 C.)
Ingredients
3 cups finely diced seedless watermelon, (about 2 1/4 pounds with the rind) (see Tip)
2 jalapeno peppers, seeded and minced (see Ingredient note)
1/3 cup chopped cilantro, (about 1/2 bunch)
1/4 cup lime juice
1/4 cup minced red onion, (about 1/2 small)
1/4 teaspoon salt, or to taste
Directions
1. Place watermelon, jalapenos, cilantro, lime juice and onion in a medium bowl; stir well to combine. Season with salt. Serve at room temperature or chilled.
Tips:
Tip: Melon selection & storage: Look for symmetrical unblemished melons, without flat sides, that have a creamy yellow spot on the bottom indicating ripeness. At 92% water, this fruit should feel heavy when you heft it. Precut melon flesh should be dense, firm and appear moist. Store in the refrigerator for up to a week or keep in a cool, dark spot. Cover the cut surface of melon with plastic wrap and refrigerate.
Ingredient Note: The seeds and surrounding membrane are the spiciest part of the chile pepper. To increase the heat of the salsa, use some or all of the seeds, depending on your preference, along with the flesh of the pepper.
MAKE AHEAD TIP: Cover and refrigerate for up to 1 day.
Nutrition Facts
Calories 26, Sodium 75 mg, Carbohydrate 7 g, Fiber 1 g, Protein 1 g, Potassium 122 mg. Daily Values: Vitamin C 60%. Exchanges: Fruit 0.5.

Quick Pickles (Serving: 1/4 C.)
Ingredients
1 1/4 pounds pickling cucumbers, trimmed and cut into 1/4-inch slices
1 1/2 teaspoons salt
1 cup cider vinegar
1 cup white vinegar
1 cup light brown sugar
1 cup slivered onion
2 cloves garlic, slivered
1 teaspoon dill seed
1 teaspoon mustard seed
Directions
1. Place cucumber slices in a colander set in the sink. Sprinkle with salt; stir to combine. Let stand for 20 minutes. Rinse, drain and transfer to a large heatproof bowl.
2. Meanwhile, combine cider vinegar, white vinegar, brown sugar, onion, garlic, dill and mustard seed in a medium saucepan. Bring to a boil. Reduce heat and simmer for 10 minutes. Pour the hot liquid over the cucumbers; stir to combine. Refrigerate for at least 10 minutes to bring to room temperature.
Tip:
MAKE AHEAD TIP: Cover and refrigerate for up to 10 days.
Nutrition Facts
Calories 10, Carbohydrate 2 g, Fiber 1 g, Protein 1 g, Potassium 16 mg.

Strawberry Frozen Yogurt (Serving: 1/2 C.)
Ingredients
4 cups strawberries, hulled
1/3 cup sugar
2 tablespoons orange juice
1/2 cup nonfat or low-fat plain yogurt
Directions
1. Place berries in a food processor and process until smooth, scraping down the sides as necessary. Add sugar and orange juice; process for a few seconds. Add yogurt and pulse several times until blended. Transfer to a bowl. Cover and refrigerate until chilled, about 1 hour or overnight.
2. Pour the strawberry mixture into an ice cream maker and freeze according to manufacturer's directions. Serve immediately or transfer to a storage container and let harden in the freezer for 1 to 1 1/2 hours. Serve in chilled dishes.
Tip:
MAKE AHEAD TIP: Freeze for up to 1 week. Let soften in the refrigerator for 1/2 hour before serving.
Equipment: Ice cream maker
Nutrition Facts
Calories 82, Sodium 12 mg, Carbohydrate 20 g, Fiber 2 g, Protein 1 g, Potassium 170 mg. Daily Values: Vitamin C 100%. Exchanges: Fruit 1.

Ranch Dip & Veggies (Serving: 2TBSP)
Ingredients
1/2 cup nonfat buttermilk, (see Tip)
1/3 cup low-fat mayonnaise
2 tablespoons minced fresh dill, or 2 teaspoons dried
1 tablespoon lemon juice
1 teaspoon Dijon mustard
1 teaspoon honey
1/2 teaspoon garlic powder
1/8 teaspoon salt
6 cups vegetables, such as baby carrots, sliced red bell peppers, snap peas, broccoli and cauliflower florets, cucumber spears, grape tomatoes
Directions
1. Whisk buttermilk, mayonnaise, dill, lemon juice, mustard, honey, garlic powder and salt in a medium bowl until combined. Serve the dip with vegetables of your choice.
Tips:
Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make "sour milk": mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
MAKE AHEAD TIP: Cover and refrigerate the dip for up to 3 days.
Nutrition Facts
Calories 61, Total Fat 1 g, Sodium 224 mg, Carbohydrate 11 g, Fiber 2 g, Protein 3 g, Potassium 196 mg. Daily Values: Vitamin A 80%, Vitamin C 100%. Exchanges: Vegetable 1.5,Fat 0.5.

Polenta Biscotti (4 Dozen)
Ingredients
2 cups all-purpose flour
1 cup sugar
1/2 cup fine cornmeal, or polenta (see Note)
1 teaspoon baking powder
1/4 teaspoon salt
3 large eggs
2 tablespoons mild-flavored olive oil, or canola oil
1 teaspoon vanilla extract
Directions
1. Position racks in the upper and lower thirds of oven; preheat to 325 degrees F. Coat 2 large baking sheets with cooking spray.
2. Whisk flour, sugar, cornmeal (or polenta), baking powder and salt in a large bowl. Whisk eggs, oil and vanilla in another bowl until frothy and well combined. Add the egg mixture to the flour mixture and stir with a spoon until a soft dough forms.
3. Turn the dough out onto a well-floured work surface. Divide it in half and shape each half into a log 12 inches long by 2 inches wide. Brush off excess flour and place the logs on one baking sheet.
4. Bake the logs on the upper rack until almost firm when pressed on top, 20 to 25 minutes. Remove from the oven and let cool on the pan for 20 minutes; reduce the oven temperature to 300 degrees F.
5. Place the logs on a cutting board and slice diagonally into 1/2-inch-thick slices using a serrated knife. Divide the biscotti between the 2 baking sheets, standing them up about 1 inch apart.
6. Return the biscotti to the oven and bake until lightly colored and dry, 20 to 25 minutes. Transfer to wire racks to cool (the biscotti will crisp as they cool).
Tips:
Note: Imported varieties of coarsely ground cornmeal may be labeled "polenta" that's what you need for this recipe. Porridge made from the cornmeal is also called polenta, so it can be confusing.
MAKE AHEAD TIP: Store in an airtight container for up to 4 days.
Nutrition Facts
Calories 48, Total Fat 1 g, Monounsaturated Fat 1 g, Cholesterol 13 mg, Sodium 28 mg, Carbohydrate 9 g, Protein 1 g, Potassium 10 mg. Exchanges: Other Carbohydrate 0.5.

Indoor Smores (4 Servings)
Ingredients
2 whole graham crackers, broken in half
4 marshmallows
2 tablespoons bittersweet chocolate chips, melted (see Tip)
Directions
1. Position oven rack in the upper third of the oven; preheat broiler.
2. Place graham cracker halves on a baking sheet; top each with 1 marshmallow. Broil, with the oven door ajar and watching carefully, until the marshmallows are golden brown, 45 to 75 seconds. Remove from the oven and drizzle each S'more with a little melted chocolate.
Tip:
Tip: To melt chocolate: Microwave on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.
Nutrition Facts
Calories 98, Total Fat 3 g, Saturated Fat 1 g, Sodium 70 mg, Carbohydrate 18 g, Protein 1 g, Potassium 33 mg. Exchanges: Other Carbohydrate 1.

Hawaiin Smoothie (2 1C. Servings)
Ingredients
1 cup chopped fresh pineapple
1/2 cup chopped peeled papaya
1/4 cup guava nectar, (see Ingredient Note)
1 tablespoon lime juice
1 teaspoon grenadine, (see Ingredient Note)
1/2 cup ice
Directions
1. Place ingredients in the order listed in a blender. Pulse three times to chop the fruit, then blend until smooth. Serve immediately.
Tips:
Ingredient Notes: Grenadine is a red syrup (originally flavored with pomegranate juice) used to color and flavor drinks. Look for it in the bar-mix section of your supermarket.
Guava nectar is available in most markets, with the juices or in the Latin American section.
Nutrition Facts
Calories 81, Sodium 5 mg, Carbohydrate 21 g, Fiber 2 g, Protein 1 g, Potassium 201 mg. Daily Values: Vitamin C 100%. Exchanges: Fruit 1.5.

Feta & Herb Dip (8 1/4C. Servings)
Ingredients
1 15-ounce can white beans, rinsed
3/4 cup nonfat plain yogurt
1/2 cup crumbled feta cheese
1 tablespoon lemon juice
1 teaspoon garlic salt
1 teaspoon freshly ground pepper
1/4 cup chopped fresh parsley
1/4 cup chopped fresh dill
1/4 cup chopped fresh mint
1/4 cup chopped fresh chives
Directions
1. Place beans, yogurt, feta, lemon juice, garlic salt and pepper in a food processor and puree until smooth. Add herbs; puree until incorporated. Chill until ready to serve.
Tip:
MAKE AHEAD TIP: Cover and refrigerate for up to 2 days.
Nutrition Facts
Calories 32, Total Fat 1 g, Saturated Fat 1 g, Cholesterol 4 mg, Sodium 167 mg, Carbohydrate 5 g, Fiber 1 g, Protein 2 g, Potassium 77 mg. Exchanges: Starch 0.5, Lean Meat 0.5

"Cocoa-Nut" Bananas (Servings: 4)
Ingredients
4 teaspoons cocoa powder
4 teaspoons toasted unsweetened coconut
2 small bananas, sliced on the bias
Directions
1. Place cocoa and coconut on separate plates. Roll each banana slice in the cocoa, shake off the excess, then dip in the coconut.
Nutrition Facts
Calories 80, Total Fat 1 g, Saturated Fat 1 g, Sodium 5 mg, Carbohydrate 19 g, Fiber 2 g, Protein 1 g, Potassium 274 mg. Exchanges: Fruit 1.

Mini Greek Pizza Muffins
Ingredients
2 tablespoons extra-virgin olive oil
2/3 cup finely chopped onion
2/3 cup finely chopped red bell pepper
1/3 cup whole-wheat pastry flour
1/3 cup all-purpose flour
2 teaspoons baking powder
1 1/2 teaspoons chopped fresh oregano, or 1/2 teaspoon dried
1 teaspoon sugar
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/3 cup low-fat milk
1/3 cup crumbled feta cheese
1 large egg, well beaten
2 tablespoons tomato paste
2 tablespoons chopped kalamata olives
Directions
1. Heat oil in a large skillet over medium heat. Add onion and bell pepper; cook, stirring often, until the onion is tender, about 5 minutes. Transfer to a large bowl and let cool for 10 minutes.
2. Meanwhile, preheat oven to 400 degrees F. Coat a mini-muffin pan with cooking spray.
3. Whisk whole-wheat pastry flour, all-purpose flour, baking powder, oregano, sugar, garlic powder and salt in a medium bowl.
4. Stir milk, feta, egg, tomato paste and olives into the onion mixture. Make a well in the dry ingredients; add the wet ingredients and stir until just combined. Fill the prepared muffin cups two-thirds full.
5. Bake the muffins until lightly browned, 13 to 15 minutes. Cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm or at room temperature.
Tip:
MAKE AHEAD TIP: Store in an airtight container for up to 2 days. Serve at room temperature or reheat at 350 degrees F.
Equipment: Mini-muffin pan with 24 (2-tablespoon) muffin cups.
Nutrition Facts
Calories 39, Total Fat 2 g, Saturated Fat 1 g, Monounsaturated Fat 1 g, Cholesterol 11 mg, Sodium 106 mg, Carbohydrate 4 g, Protein 1 g, Potassium 36 mg. Exchanges: Starch 0.5,Fat 1.