Cocoa- and coconut-crusted bananas are a treat for the whole family.

Makes 4 servings

ACTIVE TIME: 10 minutes

TOTAL TIME: 10 minutes

EASE OF PREPARATION: Easy

4 teaspoons cocoa powder
4 teaspoons toasted unsweetened coconut
2 small bananas, sliced on the bias

Place cocoa and coconut on separate plates. Roll each banana slice in the cocoa, shake off the excess, then dip in the coconut.

NUTRITION INFORMATION: Per serving: 80 calories; 1 g fat (1 g sat, 0 g mono); 0 mg cholesterol; 19 g carbohydrate; 1 g protein; 2 g fiber; 5 mg sodium; 274 mg potassium.
1 Carbohydrate Serving
Exchanges: 1 fruit

 

 

Feta herb Dip

Lots of freshly chopped herbs add zing to our white bean dip. Serve with assorted vegetables, such as baby carrots, bell pepper strips, radishes, snow peas, broccoli and caulifower florets.

Makes 8 servings, 1/4 cup each

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

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

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.

NUTRITION INFORMATION: Per serving: 32 calories12 g fat (1 g sat, 0 g mono); 4 mg cholesterol; 5 g carbohydrate; 2 g protein; 1 g fiber; 167 mg sodium; 77 mg potassium.

 

Sesame Carrots

Toasted sesame seeds add taste and eye appeal to a cheery plate of carrots.

Makes 3 servings, about 2/3 cup each

ACTIVE TIME: 5 minutes

TOTAL TIME: 5 minutes

EASE OF PREPARATION: Easy

2 cups baby carrots
1 tablespoon toasted sesame seeds
Pinch of dried thyme
Pinch of kosher salt

Toss carrots with sesame seeds, thyme and kosher salt in a small bowl.

 

NUTRITION INFORMATION: Per serving: 33 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 8 g carbohydrate; 1 g protein; 2 g fiber; 72 mg sodium; 220 mg potassium.
Nutrition bonus: Vitamin A (250% daily value), Vitamin C (15% dv).
Exchanges: 1 1/2 vegetable

 

 

Cheesy Popcorn
Freshly grated Parmesan cheese and a sprinkle of cayenne pepper dress up air-popped popcorn.

4 cups hot air-popped popcorn
1/2 cup freshly grated Parmesan cheese
Cayenne pepper to taste

Toss popcorn with Parmesan and cayenne to taste.

 Makes 4 servings, about 1 cup each.

NUTRITION INFORMATION: Per serving: 75 calories; 3 g fat (2 g sat, 1 g mono); 9 mg cholesterol; 7 g carbohydrate; 5 g protein; 1 g fiber; 154 mg sodium; 43 mg potassium. What you get: Calcium, fiber.

 

 

By: Adrien Paczosa, RD, LD