CONSIDERED A SACRED FOOD SINCE ANCIENT TIMES, POMEGRANATE SEEDS ARE BURSTING WITH POTENT ANTIOXIDANTS
Pomegranates are one of the most beautiful and unique fruits in the world. No other fruit has ivory chambers holding mounds of faceted, ruby-like seeds. These stunning fruits and their scintillating, astringent seeds have been considered a sacred food and the embodiment of erotic pleasure since the ancient world. They have symbolized fertility, abundance, rejuvenation and immortality for many cultures and religions throughout history.
This exceptional fruit is high in potassium and is an excellent source of vitamin C, polyphenols, acids and tannins, which have potent antioxidant actions. The tannin anthocyanin, an antioxidant fruit pigment that makes blueberries blue and pomegranate seeds red, has extraordinary healing properties. The seeds are used medicinally for their cooling, drying and detoxifying astringency in Ayurvedic and Tibetan medicine.
To deseed a pomegranate, place it in a large bowl. The juice stains, so protect your clothes and countertop from splatters. Cut a shallow circle out of the crown with a sharp knife, taking care not to slice into the seeds. Pull off the crown. Turn the fruit over, cut a shallow circle out of the bottom and pull it off. Turn the pomegranate over. The seeds will be visible in sections edged by six lines of white pith. Using the lines as a guide, score the rind six times from top to bottom and pull it apart into six sections of uncovered seeds. Loosen the seeds from the pith into an empty bowl. Eat the seeds, sprinkle them as a sparkling garnish on fruit or vegetable salads, chicken or lamb dishes, or juice them.
To make pomegranate juice, puree the seeds in a blender, then press the pulp through a mesh strainer into a bowl to extract all the juice. If desired, add sugar to sweeten and water to dilute the juice. Two large pomegranates will yield a cup of juice. Pomegranate juice is one of the highest concentrated sources of antioxidants of any fruit juice.
You can also drink the juice directly from the fruit. Release the juice from the seeds by pressing firmly while rolling a ripe pomegranate on a cutting board. Puncture the skin and make a small, deep incision with a knife or coring tool. Insert a straw and sip from the elegant cup.
Cosmos, martinis and other delectable cocktails can be made with Pama liqueur, a blend of premium vodka, tequila and pomegranate juice, available in Victoria at five BC liquor stores. Pama can also be used in cooking. These tart-sweet fruits are cultivated throughout Asia, as well as in Spain, Greece, Italy and Iraq, and are widely used in Mediterranean and Middle Eastern cuisines.
Most of the pomegranates sold in B.C. are grown in California. Pomegranate molasses is used to flavour spicy Middle Eastern lamb and fish dishes and can also be used to make salad dressings, sauces and marinades. In Persian and Indian cookery, ground anardana (dried pomegranate seeds) is used to add depth of flavour to pastries, breads, chutneys, braising liquids and sauces. A paste of crushed anardana, sumac, cardamom, garlic, ginger and chilies moistened with olive oil is a superb marinade for roasted lamb.
Fasenjan—chicken, duck or pheasant simmered in a sauce made of ground walnuts, onions, chicken stock and anardana or pomegranate molasses—is a delicious Iranian dish. Anardana is available at Middle Eastern specialty food stores such as Lakehill Grocery, which also sells Turkish pomegranate juice and pomegranate syrup, a flavouring for refreshing drinks.
California-grown pomegranates are available in Victoria from October to the end of
December. The early fruits are the size of an orange. Larger pomegranates are more widely available in December. These red beauties will zing the strings of your heart.
strawberry & raspberry paris-brest
Serves 6
300ml thickened cream
1 vanilla bean, split, seeds scraped
1 tbs amaretto
1 cup (150g) pure icing sugar, plus extra to serve
250g punnet strawberries, quartered
2 x 125g punnets raspberries
1/2 cup (40g) flaked almonds, toasted Choux pastry
100g unsalted butter
1/2 cup (125ml) milk
11/4 cup (175g) plain flour, sifted
1 tsp pure icing sugar, sifted
5 eggs
Preheat the oven to 210 C.
Line a baking tray with baking paper.
Draw an 18cm circle in the centre of the sheet of baking paper, then flip the paper over.
For the choux pastry, melt the butter with the milk and 1/2 cup (125ml) water in a
saucepan over medium heat.
Add the flour and icing sugar, then beat with a wooden spoon until the mixture comes away from the sides of the pan.
Transfer the mixture to a heatproof bowl.
Set aside to cool.
Lightly beat 4 eggs, then add them to the mixture, a little at a time, beating well after each addition, until thick and glossy.
Spoon the dough into a piping bag fitted with a plain, round 2cm nozzle.
Carefully pipe one ring over the circle template, then another on the inside of the ring, allowing the rings of batter to touch.
Pipe a third ring on top of the first two, over the seam, then smooth out any bumps with a finger dipped in cold water.
Lightly beat the remaining 1 egg, then brush over the dough.
Bake for 15 minutes, then reduce the oven to 190 C and bake for a further 30 minutes or until puffed and golden.
Turn off the oven and allow to cool in the oven with the door ajar.
To make the filling, beat the cream, vanilla seeds, amaretto and 1 tbs icing sugar using electric beaters until soft peaks form.
Use a sharp knife to split the pastry ring in half horizontally.
Remove any damp or uncooked pastry, then spread the creammixture over the bottom half
and top with the strawberries and raspberries.
Top with the pastry lid.
To make the icing, sift the remaining 140g icing sugar into a bowl and add 1-2 tbs water.
Whisk until smooth, then drizzle over the pastry, allowing it to drip down the sides. Scatter with almonds and dust with extra icing sugar to serve.
300ml thickened cream
1 vanilla bean, split, seeds scraped
1 tbs amaretto
1 cup (150g) pure icing sugar, plus extra to serve
250g punnet strawberries, quartered
2 x 125g punnets raspberries
1/2 cup (40g) flaked almonds, toasted Choux pastry
100g unsalted butter
1/2 cup (125ml) milk
11/4 cup (175g) plain flour, sifted
1 tsp pure icing sugar, sifted
5 eggs
Preheat the oven to 210 C.
Line a baking tray with baking paper.
Draw an 18cm circle in the centre of the sheet of baking paper, then flip the paper over.
For the choux pastry, melt the butter with the milk and 1/2 cup (125ml) water in a
saucepan over medium heat.
Add the flour and icing sugar, then beat with a wooden spoon until the mixture comes away from the sides of the pan.
Transfer the mixture to a heatproof bowl.
Set aside to cool.
Lightly beat 4 eggs, then add them to the mixture, a little at a time, beating well after each addition, until thick and glossy.
Spoon the dough into a piping bag fitted with a plain, round 2cm nozzle.
Carefully pipe one ring over the circle template, then another on the inside of the ring, allowing the rings of batter to touch.
Pipe a third ring on top of the first two, over the seam, then smooth out any bumps with a finger dipped in cold water.
Lightly beat the remaining 1 egg, then brush over the dough.
Bake for 15 minutes, then reduce the oven to 190 C and bake for a further 30 minutes or until puffed and golden.
Turn off the oven and allow to cool in the oven with the door ajar.
To make the filling, beat the cream, vanilla seeds, amaretto and 1 tbs icing sugar using electric beaters until soft peaks form.
Use a sharp knife to split the pastry ring in half horizontally.
Remove any damp or uncooked pastry, then spread the creammixture over the bottom half
and top with the strawberries and raspberries.
Top with the pastry lid.
To make the icing, sift the remaining 140g icing sugar into a bowl and add 1-2 tbs water.
Whisk until smooth, then drizzle over the pastry, allowing it to drip down the sides. Scatter with almonds and dust with extra icing sugar to serve.
choc-berry roulade
Serves 6
1 tbs Dutch cocoa powder
1 tsp cream of tartar
1 tsp cornflour
6 eggwhites, at room temperature
11/3 cups (295g) caster sugar
1 tsp balsamic vinegar
50g dark chocolate, very finely chopped
Icing sugar, to dust
Filling
250g mascarpone
300ml thickened cream
2 tsp caster sugar
1 tbs kirsch* (see Cook’s Notes, p 88)
or other liqueur
1 cup (140g) slivered almonds, toasted
250g punnet strawberries, quartered
125g punnet raspberries
125g punnet blueberries
Preheat oven to 180 C. Line a 40cm x 30cm lamington pan with baking paper.
Sift the cocoa, cream of tartar and cornflour into a bowl.
Add a pinch of salt and stir to combine, then set aside.
In a large bowl, whisk the eggwhites with electric beaters until frothy.
Slowly add the caster sugar, 1 tbs at a time, beating constantly and allowing each spoonful to be incorporated before adding the next, until stiff and glossy.
Add the cocoa mixture and balsamic to the meringue mixture and beat until combined. Fold in the chocolate.
Pour the mixture onto the prepared tray and level the surface.
Bake for 25 minutes or until sponge is firm and springs back when lightly touched.
Allow to stand for 5 minutes to cool slightly.
Dampen a clean tea towel with water.
Grease a sheet of baking paper with oil and place it, oil-side down, over the sponge, then cover with the tea towel.
Carefully invert the sponge (leaving the bottom layer of baking paper on the sponge) onto the baking paper and tea towel.
While still warm, using the tea towel, gently roll into a log from one long side. Set aside to cool.
Meanwhile, for filling, whiskmascarpone and cream until stiff peaks form.
Add the sugar and kirsch, and stir to combine.
Gently unroll the sponge and remove the tea towel and top layer of baking paper.
Spread creammixture over sponge (reserving a little to serve) and scatter three-quarters of the almonds on top.
Combine the berries in a bowl, then scatter three-quarters over the cream.
Peeling the sponge away from the bottom layer of baking paper, roll up tightly to enclose the filling.
Place on a serving platter. Spread remaining cream mixture on top of the roulade and top
with remaining almonds and berries.
Dust with icing sugar to serve.
Cook’s Note
* Kirsch is a clear cherry brandy liqueur available from bottle shops.
* To sterilise jars, preheat the oven to 120 C. Wash jars and lids in soapy water, rinse, then dry well.
Place jars and non-plastic lids on a baking tray.
Place in the oven for 20 minutes.
Remove and fill jars while still hot.
* Amaretto is an Italian almond liqueur available from bottle shops.
1 tbs Dutch cocoa powder
1 tsp cream of tartar
1 tsp cornflour
6 eggwhites, at room temperature
11/3 cups (295g) caster sugar
1 tsp balsamic vinegar
50g dark chocolate, very finely chopped
Icing sugar, to dust
Filling
250g mascarpone
300ml thickened cream
2 tsp caster sugar
1 tbs kirsch* (see Cook’s Notes, p 88)
or other liqueur
1 cup (140g) slivered almonds, toasted
250g punnet strawberries, quartered
125g punnet raspberries
125g punnet blueberries
Preheat oven to 180 C. Line a 40cm x 30cm lamington pan with baking paper.
Sift the cocoa, cream of tartar and cornflour into a bowl.
Add a pinch of salt and stir to combine, then set aside.
In a large bowl, whisk the eggwhites with electric beaters until frothy.
Slowly add the caster sugar, 1 tbs at a time, beating constantly and allowing each spoonful to be incorporated before adding the next, until stiff and glossy.
Add the cocoa mixture and balsamic to the meringue mixture and beat until combined. Fold in the chocolate.
Pour the mixture onto the prepared tray and level the surface.
Bake for 25 minutes or until sponge is firm and springs back when lightly touched.
Allow to stand for 5 minutes to cool slightly.
Dampen a clean tea towel with water.
Grease a sheet of baking paper with oil and place it, oil-side down, over the sponge, then cover with the tea towel.
Carefully invert the sponge (leaving the bottom layer of baking paper on the sponge) onto the baking paper and tea towel.
While still warm, using the tea towel, gently roll into a log from one long side. Set aside to cool.
Meanwhile, for filling, whiskmascarpone and cream until stiff peaks form.
Add the sugar and kirsch, and stir to combine.
Gently unroll the sponge and remove the tea towel and top layer of baking paper.
Spread creammixture over sponge (reserving a little to serve) and scatter three-quarters of the almonds on top.
Combine the berries in a bowl, then scatter three-quarters over the cream.
Peeling the sponge away from the bottom layer of baking paper, roll up tightly to enclose the filling.
Place on a serving platter. Spread remaining cream mixture on top of the roulade and top
with remaining almonds and berries.
Dust with icing sugar to serve.
Cook’s Note
* Kirsch is a clear cherry brandy liqueur available from bottle shops.
* To sterilise jars, preheat the oven to 120 C. Wash jars and lids in soapy water, rinse, then dry well.
Place jars and non-plastic lids on a baking tray.
Place in the oven for 20 minutes.
Remove and fill jars while still hot.
* Amaretto is an Italian almond liqueur available from bottle shops.
sticky cranberry & butterscotch puddings
Makes 8
200g pitted dates, chopped
1 tsp vanilla bean paste
1 tsp bicarbonate of soda
80g unsalted butter, softened
150g caster sugar
2 eggs, lightly beaten
180g self-raising flour
1 tsp mixed spice
1/2 cup (75g) craisins
Butterscotch sauce
175g brown sugar
100g unsalted butter
1/2 cup (125ml) thickened cream, plus extra to serve
1 cup (150g) frozen cranberries, thawed
Preheat the oven to 170 C. Grease and line the base and sides of eight 200ml dariole moulds.
Place dates, vanilla and 3/4 cup (185ml) water in a saucepan over medium heat.
Bring to a simmer, then add bicarbonate of soda.
Remove from heat and set aside for 10 minutes.
Meanwhile, beat butter and caster sugar with electric beaters until thick and pale.
Add eggs, 1 at a time, beating well after each addition.
Fold through the date mixture.
Sift over the flour and mixed spice, then fold in the craisins.
Divide batter evenly among moulds, then place on a baking tray and bake for 25 minutes or until a skewer inserted in the centre comes out clean.
Cool in moulds for 5 minutes before inverting onto the baking tray.
For the sauce, place brown sugar, butter and cream in a saucepan over low heat.
Cook, stirring, for 3-4 minutes until sugar dissolves, then cook for 2-3 minutes until
thickened.
Add cranberries and cook for a further 1 minute.
Drizzle puddings with sauce and serve with extra cream.
Cook’s Note
* Buckwheat flour is from selected supermarkets and health food shops.
* Pomegranate molasses is available fromMiddle Eastern food shops.
* Imported pomegranates and mandarins are available in Dec/Jan fromsupermarkets and greengrocers.
* Duck fat is available from gourmet food shops; substitute olive oil.
* Elderflower cordial is available from gourmet food shops.
* Spatchcocks are young chickens available from selected butchers and specialty poultry shops.
* Verjuice (substitute white wine vinegar) and quince paste are from delis and gourmet food shops.
200g pitted dates, chopped
1 tsp vanilla bean paste
1 tsp bicarbonate of soda
80g unsalted butter, softened
150g caster sugar
2 eggs, lightly beaten
180g self-raising flour
1 tsp mixed spice
1/2 cup (75g) craisins
Butterscotch sauce
175g brown sugar
100g unsalted butter
1/2 cup (125ml) thickened cream, plus extra to serve
1 cup (150g) frozen cranberries, thawed
Preheat the oven to 170 C. Grease and line the base and sides of eight 200ml dariole moulds.
Place dates, vanilla and 3/4 cup (185ml) water in a saucepan over medium heat.
Bring to a simmer, then add bicarbonate of soda.
Remove from heat and set aside for 10 minutes.
Meanwhile, beat butter and caster sugar with electric beaters until thick and pale.
Add eggs, 1 at a time, beating well after each addition.
Fold through the date mixture.
Sift over the flour and mixed spice, then fold in the craisins.
Divide batter evenly among moulds, then place on a baking tray and bake for 25 minutes or until a skewer inserted in the centre comes out clean.
Cool in moulds for 5 minutes before inverting onto the baking tray.
For the sauce, place brown sugar, butter and cream in a saucepan over low heat.
Cook, stirring, for 3-4 minutes until sugar dissolves, then cook for 2-3 minutes until
thickened.
Add cranberries and cook for a further 1 minute.
Drizzle puddings with sauce and serve with extra cream.
Cook’s Note
* Buckwheat flour is from selected supermarkets and health food shops.
* Pomegranate molasses is available fromMiddle Eastern food shops.
* Imported pomegranates and mandarins are available in Dec/Jan fromsupermarkets and greengrocers.
* Duck fat is available from gourmet food shops; substitute olive oil.
* Elderflower cordial is available from gourmet food shops.
* Spatchcocks are young chickens available from selected butchers and specialty poultry shops.
* Verjuice (substitute white wine vinegar) and quince paste are from delis and gourmet food shops.
ice cream meringue cake
Serves 8-10 Begin this recipe a day ahead. You will need a kitchen blowtorch.
300g shortbread biscuits
1/2 cup (45g) desiccated coconut, toasted
125g unsalted butter, melted
3 x 1L flavoured ice cream (we used chocolate, strawberry and vanilla)
4 eggwhites
1 cup (220g) caster sugar
Grease and line the base and sides of a 24cm springform cake pan with baking paper.
Whiz biscuits in a food processor to fine crumbs.
Add coconut and butter, then whiz to combine.
Press half the mixture into the base of the pan.
Fill with scoops of ice cream, pressing down gently until pan is full.
Scatter over remaining crumb mixture, then cover and freeze overnight.
Beat eggwhites with electric beaters until soft peaks form.
Gradually add sugar until stiff peaks form.
Fill a piping bag fitted with a plain nozzle with the meringue.
Remove cake from the pan and pipe the meringue all over the top.
Brown meringue, using a kitchen blowtorch, until light golden.
Slice the cake and serve.
300g shortbread biscuits
1/2 cup (45g) desiccated coconut, toasted
125g unsalted butter, melted
3 x 1L flavoured ice cream (we used chocolate, strawberry and vanilla)
4 eggwhites
1 cup (220g) caster sugar
Grease and line the base and sides of a 24cm springform cake pan with baking paper.
Whiz biscuits in a food processor to fine crumbs.
Add coconut and butter, then whiz to combine.
Press half the mixture into the base of the pan.
Fill with scoops of ice cream, pressing down gently until pan is full.
Scatter over remaining crumb mixture, then cover and freeze overnight.
Beat eggwhites with electric beaters until soft peaks form.
Gradually add sugar until stiff peaks form.
Fill a piping bag fitted with a plain nozzle with the meringue.
Remove cake from the pan and pipe the meringue all over the top.
Brown meringue, using a kitchen blowtorch, until light golden.
Slice the cake and serve.
pan stuffing
Serves 8
100g unsalted butter, chopped
1 tbs olive oil
1 onion, chopped
4 cups (280g) fresh sourdough breadcrumbs
Finely grated zest of 1 orange
1/2 cup chopped mixed herbs (we used flat-leaf parsley and thyme)
1 cup (150g) macadamias,
lightly toasted, chopped
1/2 cup (75g) craisins
1 egg, lightly beaten
Preheat the oven to 180 C and grease a 16cm x 26cm rectangular pan.
Heat oil and half the butter in a small frypan over medium-low heat.
Add the onion and cook for 2-3 minutes until soft.
Combine with remaining ingredients in a large bowl, then stir to combine.
Transfer mixture to the prepared pan, dot with remaining 50g butter and cook for 40 minutes or until golden (cover with foil if browning too quickly), then serve.
100g unsalted butter, chopped
1 tbs olive oil
1 onion, chopped
4 cups (280g) fresh sourdough breadcrumbs
Finely grated zest of 1 orange
1/2 cup chopped mixed herbs (we used flat-leaf parsley and thyme)
1 cup (150g) macadamias,
lightly toasted, chopped
1/2 cup (75g) craisins
1 egg, lightly beaten
Preheat the oven to 180 C and grease a 16cm x 26cm rectangular pan.
Heat oil and half the butter in a small frypan over medium-low heat.
Add the onion and cook for 2-3 minutes until soft.
Combine with remaining ingredients in a large bowl, then stir to combine.
Transfer mixture to the prepared pan, dot with remaining 50g butter and cook for 40 minutes or until golden (cover with foil if browning too quickly), then serve.
glazed spatchcocks
Serves 8
12 garlic cloves
4 rosemary sprigs
4 x 500g spatchcocks
Olive oil, to drizzle
1 cup (320g) quince paste or quince jelly
1 cup (250ml) cranberry juice
1/4 cup (60ml) verjuice
Pan stuffing (recipe follows) and watercress sprigs, to serve
Place 3 garlic cloves and 1 rosemary sprig into the cavity of each spatchcock, then tie the legs together with kitchen string.
Season and place on a baking tray, then drizzle with oil. Roast for 15 minutes.
Meanwhile, place the quince paste, cranberry juice and verjuice in a saucepan over medium-low heat.
Cook, stirring, for 3-4 minutes until the quince paste dissolves. Reduce heat to low, then cook, stirring, for 5-6 minutes until thickened.
Brush spatchcocks with glaze and roast, basting every 10 minutes, for a further 45 minutes or until cooked through. (Rotate the tray if browning unevenly.)
Remove from oven and rest for 10 minutes.
Serve with stuffing and watercress.
12 garlic cloves
4 rosemary sprigs
4 x 500g spatchcocks
Olive oil, to drizzle
1 cup (320g) quince paste or quince jelly
1 cup (250ml) cranberry juice
1/4 cup (60ml) verjuice
Pan stuffing (recipe follows) and watercress sprigs, to serve
Place 3 garlic cloves and 1 rosemary sprig into the cavity of each spatchcock, then tie the legs together with kitchen string.
Season and place on a baking tray, then drizzle with oil. Roast for 15 minutes.
Meanwhile, place the quince paste, cranberry juice and verjuice in a saucepan over medium-low heat.
Cook, stirring, for 3-4 minutes until the quince paste dissolves. Reduce heat to low, then cook, stirring, for 5-6 minutes until thickened.
Brush spatchcocks with glaze and roast, basting every 10 minutes, for a further 45 minutes or until cooked through. (Rotate the tray if browning unevenly.)
Remove from oven and rest for 10 minutes.
Serve with stuffing and watercress.
caramel mandarins with cranberries
Serves 8 as a side Begin this recipe a day ahead.
3 cups (660g) caster sugar
1/4 cup (60ml) St Germain liqueur or elderflower cordial
8 small mandarins
peeled, white pith removed
1 cup (150g) frozen cranberries
Place sugar and 3 cups (750ml) water in a saucepan over low heat. Cook, stirring, for 3-4 minutes until sugar dissolves.
Add liqueur and mandarins. Remove pan from heat and allow to cool slightly.
Transfer mandarins and syrup to a bowl, then cover and set aside at room temperature overnight.
Remove mandarins and set aside. Return syrup to a saucepan set over medium-high heat and bring to the boil.
Reduce heat to medium and cook for 6-8 minutes until reduced to 1 cup (250ml).
Add cranberries and cook for a further 3-4 minutes until they start to burst.
Pour syrup over mandarins and serve warm or at room temperature as an accompaniment to the maple-glazed ham and glazed spatchcocks.
3 cups (660g) caster sugar
1/4 cup (60ml) St Germain liqueur or elderflower cordial
8 small mandarins
peeled, white pith removed
1 cup (150g) frozen cranberries
Place sugar and 3 cups (750ml) water in a saucepan over low heat. Cook, stirring, for 3-4 minutes until sugar dissolves.
Add liqueur and mandarins. Remove pan from heat and allow to cool slightly.
Transfer mandarins and syrup to a bowl, then cover and set aside at room temperature overnight.
Remove mandarins and set aside. Return syrup to a saucepan set over medium-high heat and bring to the boil.
Reduce heat to medium and cook for 6-8 minutes until reduced to 1 cup (250ml).
Add cranberries and cook for a further 3-4 minutes until they start to burst.
Pour syrup over mandarins and serve warm or at room temperature as an accompaniment to the maple-glazed ham and glazed spatchcocks.
Ultimate 125-calorie snacks
Hungry Girl Lisa Lillien is over those measly snack packs. Her combos are twice as satisfying, with just a few extra good-for-you calories.
Cottage cheese is packed with protein, but it can be a little boring. Mix ½ cup with ¼ cup freeze-dried fruit for sweetness, crunch, and fiber. Don’t substitute regular dried fruit, which is dense and has a lot more calories and sugar. The freeze-dried kind, like the Funky Monkey brand, is light and airy.
What could make a 100-calorie pack of crunchy bite-size cookies even better? A five-ounce glass of unsweetened vanilla almond milk for dunking. It has less than half the calories of fat-free milk, and so much more flavor.
Seasoned tuna in a portion-controlled pouch is smart. But what’s brilliant is piling some on top of a giant rice cake. I like the lightly salted kind with StarKist’s Tuna Creations Sweet & Spicy flavor.
You might not think of deli turkey as a snack, but it’s fantastic when you pair two ounces with a Laughing Cow Light cheese wedge and roll it around a couple of cucumber spears. Keep all three in your office fridge for an anytime mini meal.
A handful of chips is yummy, but it’s gone in 30 seconds. That 100-calorie pack will last a lot longer when you dip the chips into ¼ cup tomato salsa. (The fiber boost is an added bonus.)
Everyone associates waffles with breakfast and syrup, but they make an excellent afternoon snack. I toast one and spread it with a tablespoon of Philadelphia 2X Protein Cream Cheese Spread in Honey, which has two grams of protein per tablespoon and a lightly sweet flavor.
2% cottage cheese and freeze-dried fruit
Cottage cheese is packed with protein, but it can be a little boring. Mix ½ cup with ¼ cup freeze-dried fruit for sweetness, crunch, and fiber. Don’t substitute regular dried fruit, which is dense and has a lot more calories and sugar. The freeze-dried kind, like the Funky Monkey brand, is light and airy.
Cookies with unsweetened vanilla almond milk
What could make a 100-calorie pack of crunchy bite-size cookies even better? A five-ounce glass of unsweetened vanilla almond milk for dunking. It has less than half the calories of fat-free milk, and so much more flavor.
Single-serve pouch of flavored tuna on a rice cake
Turkey breast slices, spreadable Swiss cheese, and cucumber spears
Baked chips with salsa
flavored light cream cheese
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