Fruit Dip

Written by Malissa Spacek on March 18, 2011

FRUIT DIP 0 g. fat, without nuts 8 oz. Fat-free cream cheese 3/4 C. Brown sugar 1/4 C. Granulated sugar 1 Tbsp. Vanilla 1/2 C. Nuts, chopped (optional) Mix all until creamy. Serve with apple wedges or any kind of fruit desired.


Written by Malissa Spacek on March 11, 2011

FIESTA DIP 0 g. fat 1 (8 oz.) Pkg. fat free cream cheese, softened 1 (8 oz.) Jar mild picante sauce Combine cream cheese and picante sauce, beat at low speed on electric mixer until smooth. Garnish with thinly-sliced green onions. Serve with chips made from tortillas.


Written by Malissa Spacek on March 4, 2011

SALSA VERDE 0 grams fat, entire dish 2 C Coarsely chopped fresh tomatillos or 2 cans tomatillos, chopped and well-drained 1/2 C Chopped onion 1/2 C Chopped fresh cilantro or parsley 1 Pickled jalapeno pepper, chopped (from jar) 1 Garlic clove, minced 1/2 tsp. Lemon pepper 1/2 tsp. Dried oregano leaves 1/2 tsp. Adobo seasoning…

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Berry Milkshakes

Written by Malissa Spacek on November 23, 2010

These sweet, classic shakes are perfect for a mid-afternoon snack. Each includes both 1/2 dairy exchange and 1 fruit exchange. You can add artificial sweetener, such as Splenda, as desired. Strawberry Milkshake 1/2 cup (4 oz) nonfat milk 3/4 cup frozen strawberries Blueberry Milkshake 1/2 cup (4 oz) nonfat milk 1/2 cup frozen blueberries Blackberry…

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Midmorning Fruit Snacks

Written by Malissa Spacek on November 23, 2010

Looking for the perfect midmorning pick-me-up? Here’s a list of some fruits to keep with you. Each fruit listed is one exchange, and about 40 calories. 1 medium apple 1/3 cup apple juice or cider 4 dried apricot halves 2 medium fresh apricots 1 cup unsweetened cranberries 1/2 small grapefruit 1 small pear 1/2 small…

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Healthy Snacks Under 200 Calories

Written by Malissa Spacek on November 14, 2010

Craving salty? 5 olives (any kind) (45 calories) 1 small Martin’s pretzel (50 calories) 2 oz Applegate Honey and Maple Turkey Breast wrapped around 2 bread-and-butter pickles (80 calories) 1/4 cup hummus, 3 carrot sticks (80 calories) 1 Laughing Cow Light Swiss Original wedge, 3 pieces Kavli Crispy Thin (85 calories) One 1-oz package tuna…

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