Quick Snacks

snack-recipesQuick Snacks

Celery Scoops and Salsa

  • Choose your favorite salsa and use strips of celery (or cucumber) to scoop out the salsa. Easy and quick!


Turkey Roll-Ups

  • Turkey sandwich meat (with low-fat cream cheese spread) rolled up over a Vlasic dill or alternate brand…. so good!

 Pork Rinds

  • Pork rinds are great alone but add some hot sauce to really perk up the flavor. Or make a sweeter snack by spraying them with canola oil spray, dust with cinnamon and Splenda, place in low heat (350 degrees) oven for 3-5 minutes.


  • One package of Protein Pudding Mix (available from nutritionist) mixed well and added to 12 diet orange drink. Whip in blender and freeze with sticks into popsicles.

Diet Waldorf Salad

  • One package of Protein Shake mix (available from nutritionist) mixed with 8 oz. of cooked turkey breast and one apple sliced into small chunks or grapes. Serve over lettuce.

Diet Black Forest Pudding

  • One mixed Chocolate Protein Shake (available from nutritionist) and one mixed Vanilla Protein Shake and 10 medium-sized cherries. Alternate layers of Pudding and cherries in parfait glass and chill.

 Snacks To-Go


  • Boil 8 oz. of shrimp and freeze them.   Place in a zip-lock bag and allow to thaw by meal time and put on lettuce taken in separate container.  Add lemon juice to top of salad.


  • Place 6 oz. of water-packed tuna in a zip-lock bag filled with lettuce and refrigerate overnight. Squeeze fresh lemon juice over contents and eat as salad within 4-6 hours of removing from refrigerator.

 Boiled Eggs

  • Take 3 hard-boiled eggs and refrigerate overnight. Eat with an apple as a snack.\


Crockpot Breakfast Casserole

crockpotmealsCrockpot Spanish Omelet-Casserole

  • 12 eggs
  • 8 slices dry thin sandwich bread
  • 1/2 cup of cooked and drained bacon cut into small pieces
  • 1/2 cup diced onions
  • 1/2 cup diced green pepper
  • 3/4 lb diced or shredded cheddar cheese
  • 1 cup milk
  • 1/2 tsp dry mustard
  • salt and pepper to taste

As if you were making lasagna, layer your ingredients as such (bottom to top):

  1. sandwich bread
  2. bacon
  3. onions
  4. cheese
  5. sandwich bread
  6. bacon
  7. onions
  8. cheese

Now, beat the eggs, milk, mustard, salt and pepper together. Pour this over the whole mixture. Cook on low for ten to twelve hours.

Three-Cheese Frittata

Three-Cheese Frittata

  • 2 eggs
  • cheddar cheese
  • jalapeno jack cheese
  • mozzarella cheese

1 Tablespoon diced red pepper (just to make it pretty)

Beat 2 eggs and pour into a pan heated on medium setting. Sprinkle with the cheeses and cover. This will cook fairly fast so you’ll want to keep checking on it.

When it’s done slide it out of the pan onto a plate and put the red peppers on.

Serve and enjoy. A must-try for cheese lovers.


Ranch Style Cole Slaw

Ranch Style Cole Slawgreen-slaw-recipe-cabbage


  • 1/3 cup mayonnaise
  • 2/3 cup sour cream
  • 2 Tablespoons lemon juice
  • Artificial sweetener to equal 2 T sugar
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/8 teaspoon paprika
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon plus one pinch salt
  • 1 lb. cabbage, shredded

Mix dressing ingredients, add cabbage and refrigerate until chilled.  Enjoy!


Oven-Baked Cheese Crisps

cheese-recipesOven-Baked Cheese Crisps

These are an oven-baked version of the Italian frico. It’s just basically thin rounds of baked cheese. One of the cool things about it is that they are moldable when still warm. If you drape them over an upturned glass, they will form a cup that you can fill with anything you like. It makes a really nice presentation for a party.


•1 cup grated hard cheese (such as Parmesan) – NOT the dried powdery stuff


Preheat oven to 350 F.

Note on type of cheese: You can use any kind, really, but the results will be different. Hard cheeses, such as Parmesan, Romano, Asiago, etc, will make a crisp “shell,” whereas cheddar will be more chewy and “lacey” (the fat separates out), though still firm. Softer cheeses such as mozzarella will not work well.

Toss cheese with any seasonings you’d like — garlic powder (about half a teaspoon for a cup of cheese), hot pepper powder, even cinnamon. Or leave plain.

Pile 1 to 4 Tablespoons of cheese (depending on the size you want) on a baking sheet covered with a silicone mat or parchment paper oiled on both sides. Flatten the tops so they are in more or less an even pile. There should be at least two inches between smaller mounds, 4 inches between larger ones.

Bake 5 to 6 minutes until they are a light golden brown (they will be a little darker at the edges). It happens fast, so watch carefully.

If you want to mold them into a shape, you want to “drape” them while still warm. You can make cups over an upturned glass, or “taco shell” shapes by draping over any cylindrical object that is at hand (rolling pin, side of glass)

Serving Suggestions: Fill with fruit, dip, salad. Spread flat ones with sugar-free jam, or any spread you want, or eat plain.


Cream Cheese Spinach Omelet

Cream Cheese Spinach Omelet

  • 2 oz cream cheese
  • 2 eggs
  • 1/4 cup chopped fresh spinach leaves
  • 1/4 teaspoon toasted sesame seed oil

In a bowl, mix together cream cheese and spinach. In a separate bowl, beat 2 eggs. Brush sesame seed oil on the bottom of a frying pan. Preheat pan on medium heat, pour in eggs.

Cook until able to flip egg. Spread cream cheese mixture onto cooked side of egg. Wait 30 seconds to ensure the other side of the egg is cooked, fold in half, wait 1 minute to melt cream cheese mixture. Remove from heat, serve.

Toasted sesame seed oil is VERY strong tasting. Be sure not to use any more than necessary or it will overpower the taste of the omelet. Just brushing it on the bottom of the pan will suffice. This is a great low carb breakfast!


Braised Cabbage

cabbageslawBraised Cabbage

  • 1/2 cup water
  • 2 cups coarsely chopped cabbage
  • Salt and freshly ground black pepper

Bring water to a boil in a skillet or saucepan. Stir in the cabbage, cover and cook until it just tender, about 5 minutes. Sprinkle with salt and pepper to taste.

Basil Chicken with Vegetables


Basil Chicken with Vegetables


  • 1 pound boneless chicken meat, cut into bite sized pieces
  • 1 red Bell pepper, chopped
  • 8 oz mushrooms, sliced
  • 2 cups sliced zucchini or other summer squash
  • 8 oz fresh basil, chopped
  • 3 cloves garlic, minced or pressed
  • 3 Tablespoons olive oil
  • Salt and pepper to taste


Heat oil in large skillet on high heat, and sprinkle salt and pepper on chicken. Cook chicken on one side. Add the vegetables and stir. When food is nearly cooked, push it to one side and add the garlic. After about 30 seconds, stir it all together and add the basil. Cook another 30-60 seconds and serve. Pesto (homemade or store-bought) can be substituted for the garlic and basil.


Baked Breakfast Apples

Baked Breakfast Appleshealthyrecipes.jpg

(Cook the night before for a quick breakfast starter)

  • 4 large tart apples
  • 3-5 pitted dates
  • 1 tsp cinnamon

Preheat oven to 350 degrees. Wash 4 large tart apples and remove the core to within 1/4 inch of the bottoms. Combine 3-5 pitted and chopped dates and one tsp. cinnamon and distribute equally into the centers of the apples. Place in a baking dish filled with 1/4 inch of hot water and bake until apples are soft (approx. 40 to 60 minutes). Serve warm or cold.