Recipe of the Week: Who Wants a Snack?

14 06 2013
Cathy Shaw

Cathy Shaw

Snacking can be tricky. We all tend to think of snacks as treats or splurges…things we shouldn’t be eating. We usually reach for potato chips, cookies, crackers, pretzels- always something salty, sweet or crunchy. The truth is, we really need to think of snacks as mini meals- fuel for the very complex machine we call the human body. We should be taking a look at what we have eaten and try to use our “snacks” to fill in the nutritional gaps. And where do you think we have gaping holes in our nutritional intake? That’s right, fruits, vegetables, and likely even dairy. I heard a well respected RD in the field of Sports Nutrition once call an afternoon snack a “second lunch”. This is really very accurate. We often go 5-7hours in the afternoon without eating, and need that “second lunch” to fuel our bodies until it is time for dinner. Many of you stop at the gym to exercise after work which prolongs your next meal even longer. So use this mini meal to provide the fuel your body needs…focus on healthy foods that are missing in your diet and keep them around 200 calories or less. Here is a great way to incorporate fresh fruit with “chips” for a healthy snack…you can change up the types of fruit you use to your preference. Have fun with it!

Apple Strawberry Salsa with Cinnamon Tortilla Chips

Number of Servings: 8


2 medium apples (Fuji or Gala preferred), chopped and peeled
1 cup sliced fresh strawberries

2 medium Kiwi Fruit, peeled and chopped
1 small orange, peeled and chopped

1/4 cup diced fresh pineapple
1 Tbsp Splenda (or to taste)
2 Tbsp sugar free Strawberry or Apricot jam

8 whole wheat tortillas
2 Tbsp melted Light butter or buttery spread  (ie: Country Crock Light, Olivio Light)

2 Tbsp honey
2 tsp cinnamon
Pam buttery spray (optional)


Mix the fruits together with the Splenda and blend in food processor or chopper until consistency of salsa. Add the sugar free jam and mix. Chill.
Preheat oven to 375 degrees.
Mix the butter, honey, & cinnamon together.
Spray the tortillas with Pam spray if desired, and spread the buttery mixture on each tortilla and stack in 4’s. Cut both stacks into 8 sections each.
Place carefully on cookie sheets which have been greased or sprayed with Pam spray.
Bake for about 8-10 minutes or just until slightly crisp. Watch very carefully so they don’t get too crisp.
Cool slightly before serving with the chilled salsa.

Nutritional Info Per Serving

Calories: 204, total fat 4.8g, sodium 424mg, total carbohydrate 41.3g, dietary fiber 6.3g, protein 4.5g  (to modify sodium, look for the lowest sodium tortillas you can find- they vary)

*Recipe from




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