Anoymous,

Texas A&amp;M Repository

TDOC Z TA245 7 8873 . _-,,_" NO.1415 The Texas MM Unrversrty System ~ Texa. Agricultural Extension Service 8-1415 Be A SUper Snacker! Extension Food and Nutrition specialists The Texas A&M University system Meals on the run, mid-morning breaks, after-school snacks, TV munching and bedtime snacks. Frequent small meals are replacing the traditional three, and consumer surveys confirm Texans are eating more food between meals. Snacking has become part of our lifestyle. Sound familiar? Don't fight it! Follow this trend, but eat nutritious snacks. Kick the bad snack habit and be a super snacker! Snacks are an important source for your daily nutrient and calorie intake. Although habit influences food selection more than health, eating healthy snacks can be a choice, not a chance. super snacks are delicious, a snap to fix and super for you -whether you're on a restricted diet, or trying to lose weight; whether you're at home or on the go; whether you're single or feeding a fami-ly. Treat yourself to super snacks. Choosing SUper snacks super snacking doesn't require special foods. Just realize that you are going to eat between meals, and have nutritious super snack foods available. Snacks that are high in nutrients but low in cost are the best values. Good snack foods include: Meats and Other Protein Foods -For body building and repair. peanut butter* jerky* canned fish*; salmon, sardines, pizza shrimp, tuna tacos nuts or sunflower seeds* hamburgers hard cooked eggs; plain or kabobs deviled hot dogs sandwiches with meat, meat spread or cheese Fruits and vegetables -Packed with fiber and vitamins A and C. apples, pears, grapes, oranges, tangerines, bananas, melons carrots, celery, tomatoes, green peppers, cauliflower dried fruit*: try apricots and raisins canned fruit and vegetable juices* dehydrated soups* 2 Breads and cereals -Eat whole-grain or enriched for B-vitamins, iron and some protein. nutri-cookies; oatmeal, peanut butter and granola cereal snack mix*: combine your favorite cereals, pretzels and nuts; season and toast in oven crackers* and popcorn Milk and Cheese -Chock full of calcium, protein and riboflavin. yogurt; plain or fruit flavored milk; whole or skim nonfat dry milk*: use as a base for blended fruit drinks cottage cheese: add fruit or season for a lo-cal dip cheddar cheese; wedges, slices or spreads unopened pasteurized cheese spreads* *These foods can be left at room temperature withOut insulation. They are easy to pack and carry and are great for storing in a desk or file drawer. snacks on the CO With the fast pace of life today, you don't always have time to prepare the food for your snacks. For this reason, you often may choose snacks because of convenience, not nutrition. super snacks may be prepared in advance, when you do have the time, and car-ried along with you or your family. Many times, bringing these snacks with you will save you money, too. Frozen sandWiches and Fillings A package of two frozen sandwiches will thaw at room temperature in 3 to 3112 hours - just in time for a Quick lunch on the go. Sandwiches prepared ahead of time in assembly-line fashion and frozen will keep at least 2 weeks. Sandwich fillings which freeze well are: cheddar cheese or cooked egg yolk cream cheese peanut butter sliced or ground meat nut pastes fish olives and pickles TO prepare sandwiches for freezing, spread the inside of each piece of bread from edge to edge with softened butter or margarine. This keeps the bread from absorbing mOisture. Wrap sandwiches as they will be used - one or two per package - in moisture/vapor-proof material. label with the kind of filling and date and then freeze immediately. f ' Thaw the sandwiches in their original sealed wrappings. 3 peanut Butter Breakfast Cookies 3/4 cup butter or 2 eggs margarine 1% cups all-purpose flour 2/3 cup peanut butter 1 teaspoon soda 2/3 cup firmly packed % teaspoon salt brown sugar 3 cups flake cereal Beat together butter, peanut butter and sugar until light and fluf-fy. Blend in eggs. Add combined flour, soda and salt; mix well. Stir in cereal. Drop by heaping tablespoonfuls onto ungreased cookie sheet. Bake at 350 degrees for 10 to 12 minutes or until light golden brown. Makes about 3 dozen cookies. Mixed Bag 1/2 cup dry cereal (oat circles, wheat squares or small shredded wheat biscuits) 1/2 cup peanuts or soy nuts 1 handful pretzel sticks 1/2 cup raisins Mix ingredients in a bowl and divide into a few small plastic bags. Slimming with super Snacks Snacks can be a problem if they cause us to eat more calories than our bodies can burn. Excess calories are stored in the body as fat, leading to obesity. weight watchers should consider calorie-conscious snacks like fresh fruits and vegetables, lowfat milks and cheese, breads without added fats and sugars, and lean meats. Calcium super Sources Milk, cheese and yogurt are super sources of calcium. In fact, you should eat some milk group foods daily. Greens, such as broccoli and turnips, are also sources of calcium and make excellent snack foods when served raw, alone or with dips. Iron-Clad super Snacks peaches, apricots, prunes and raisins are good sources of iron, and they make convenient snacks. Choose Snacks by Calorie Count Teens and adults who are watching their weight should select snacks that are lower in calories, like fresh fruits and vegetables. Ac-tive children who are growing rapidly may need high calorie snacks, like peanut butter sandwiches or oatmeal cookies, to supply their needs for growth and energy. 4 ~ruits and vegetables Calories green pepper strips, V2 cup 11 cucumber slices, % cup 10 carrot, 1 20 celery, stalks 2 10 tomato, 1 30 apple, 1 medium 90 banana, 1 medium 105 grapes, green seedless, % cup 70 pear, 1 medium 110 raisins, 1 tablespoon 30 Beverages orange juice, 1 cup 110 whole milk, 1 cup 165 buttermilk, 1 cup 90 soft drink, 12 oz. 140 chocolate malted milk, 12 oz. 500 ice cream soda-chocolate 255 Sandwiches hot dog on bun 270 hamburger on bun 355 peanut butter on white bread 300 Candy, Cake, Cookies doughnut, raised 120 cupcake, iced, 2%" 180 brownie, 2" square 150 assorted cookies, 3" diam. 120 Skinny Munchies raw cauliflower, % cup 14 peach, 1 medium 40 orange, 1 medium 70 tomato juice, 1 cup 50 skim milk, 1 cup 85 graham crackers, 2 55 cornflakes, % cup 72 vanilla wafer, 2" diam. 15 Other Coodies yogurt, 1 cup plain 120 yogurt, 1 cup fruit flavored 250 french fries, 10 117 peanuts, 1 tablespoon, V2 oz. 90 cheese, cheddar, 1 oz. 110 crackers, 4 saltines 70 ice cream, vanilla, % cup 140 pizza, S" wedge 180 popcorn, added oil, 1 cup 60 potato chips, 10 medium 110 pretzels, S sticks 20 5 popcorn Treat 5 quarts popped corn % cup soft lo-cal margarine % cup grated Parmesan cheese . 1 teaspoon dried thyme, crushed % teaspoon onion salt % teaspoon garlic powder Keep popped corn warm. Cream together margarine, cheese and seasoning. Pour off any water that is worked out of margarine. Toss cheese mixture with popped corn. About 75 calories per cup. Makes 5 quarts. Onion Dip % cup buttermilk 1 (11f2-ounce) package dry 2 cups creamed cottage onion soup mix cheese (small curd) Place milk and cheese in blender. Blend on high speed until smooth and creamy, about 4 minutes. Stir in onion soup mix. cover; refrigerate at least 1 hour. Lo-Cal Yogurt Dip 1 cup plain yogurt 2 teaspoons curry powder 3 tablespoons Salt to taste mayonnaise Combine and blend all ingredients. Use as a dip for vegetables. Hot Spiced Tomato Juice 5 cups tomato juice 1 tablespoon lemon juice 2 beef bouillon cubes Y2 teaspoon Worcestershire sauce Heat tomato juice. Add bouillon cubes and stir until dissolved. Remove from heat. Stir in lemon juice and Worcestershire sauce. Serve hot in cups or mugs. Garnish with lemon or lime slice in each cup. Serves 6 to 8. Fruit Kabobs String fresh, canned, and/or dried fruits on skewers, toothpicks or pretzel sticks and serve as a snaCk. Choose at least two kinds of fruits presenting a pleasing contrast in color and flavor. Select fruits that aren't soft and messy. Cut large fruit into bite-size chunks. Dip the cut surface.s of light-colored fresh fruits in pineapple or citrus juice to prevent darkening. Suggested fruits are: unpeeled apple or orange wedges, halves of fresh apricots or small plums, dried apricots, figs or prunes, banana, canned peaches or pineapple chunks, cherries, dates, grapes, melon cubes, kumquats, large seed-ed raisins, or whole strawberries. 6 'w vegetables Excellent as snacks by themselves or used as dippers with low calorie dips. Asparagus spears Broccoli florets Carrot sticks or curls Cauliflower florets Celery sticks Cherry tomatoes Cucumber slices Fresh Fruit Tray Green beans Green onions Green pepper strips Radish roses Rutabaga wedges Turnip wedges Zucchini slices For summertime, use melon wedges, balls or cubes combined at-tractively on tray with blueberries, strawberries and peaches. For winter, serve whole pears, apples, oranges and grapes in a bowl; or cut wedges of oranges, pears and apples and arrange with clusters of grapes. Mighty Snacks for Mini-Snackers Small children actually need to eat between meals, because they cannot eat enough at mealtime. A preschooler will probably do bet-ter with five or six "mini meals" than three big meals. A nutritious snack for children supplies some protein, vitamins and minerals and is low in fat and sugar. By providing super snacks for children, you help them develop good nutrition habits. Make super snacks fun as you and your child prepare the snacks together. Children love to help and will learn where food comes from and basic cooking skills. They are more likely to eat food they helped prepare. Measuring ingredients, mixing batter and pouring liquids will increase motor skills. Follow these tips when you prepare super snacks for your preschooler. Milk Group Foods • Use small glasses. • Add new flavors to milk, such as chocolate or fruit. • Serve foods containing milk. • Cut cheese in cubes for finger foods. Meat Group Foods • Cut meat into bite-size portions with skin and bones removed. 7 I • Keep flavorings and seasonings mild; children prefer bla' foods. t/ Fruit and vegetable Group Foods • Serve finger foods such as raw carrot strips, pepper rings or turnip strips to an older preschooler. • Serve fruits, fruit juices and vegetables as snacks. Bread and Cereal Group Foods • Chop fresh fruits and serve on cereals. • Cut toast in interesting shapes. • Make small sandwiches of meat spread, peanut butter or soft cheese as finger foods. Here are some super snack ideas for preschoolers: Applewiches: Spread apple slices with peanut butter. Quick cookies: Spread graham crackers with peanut butter. Cheese lollipops: Put a pretzel or carrot stick into a cube of cheese. Toddler feed: A handful of raisins or bite-sized cereal. Frozen pops: Pour unsweetened juices into molds and freeze. Yogurt sticks: Mix 1 Quart of plain yogurt with 1, 12-ounce can of frozen, unsweetened orange juice (thawed). Whip together to mix thoroughly. Add a few drops of vanilla extract if desired. Pour into plastic cups; insert sticks and freeze. Banana ices: Cut peeled banana into three pieces; insert stick into end of each piece. wrap each piece in wax paper and freeze. Social Super Snacking What shows up at a party, in addition to today's Texans? snacks, of course, and party snacks can be super and nutritious too. Here are some easy, nutritious snacks to bring to your next party. QuiCk party super Snacks Dill pickle rings: Frost one dill pickle with cream cheese and wrap thinly sliced ham or corned beef to cover. Slice in rings. Fruit salad: Use apple chunks, orange sections, grapefruit sections, peaches, banana slices, pineapple chunks and toss with 8 :ange juice. Any combination of fruit may be used. celery pinwheels: Generously fill the center of a large celery stalk with peanut butter. Press a second stalk of celery onto this. Chill. Slice crosswise with very sharp knife to make pinwheels. Minted pineapple party drink: Add green food coloring and mint flavor to apple juice. Serve cold and with a spring of mint. Fruit shake: Mix in a blender: 1 cup of milk, 6 ice cubes, equivalent of 2 teaspoons artificial sweetener, 1 teaspoon vanilla extract and 1 whole fruit (banana, orange, pineapple, peach). stuffed celery sticks: Stuff celery sticks with pimento or other type of cheese, sugarless peanut butter, cream cheese and pecans or cream cheese and olives. Cheese sticks: Mix 1/2 pound finely grated, sharp, cheddar cheese with % pound softened butter or margarine. Spread on finger lengths of bread, crusts removed if desired. Sprinkle with paprika. Set in refrigerator until ready to use. Can be wrapped in foil and frozen. To serve, bake at 375 degrees F. for 10 to 12 minutes. Fun kabobs: On a skewer, place small ham or luncheon meat chunks, olives, cheese chunks and fruit chunks. Fruit sandwiches: Make a sandwich with sliced apples and cheddar cheese or sliced pears with Swiss cheese. Fruit Pizza 1 cup sugar % cup water 4 tablespoons cornstarch 1 cup orange juice Dash salt % cup fresh lemon juice Stir all ingredients together well and bring to a boil over medium heat and cook until thick. Chill while preparing the rest of the recipe. Cheese Mix 1 8-ounce package cream 1 teaspoon vanilla cheese, softened 1/2 cup sugar Cream together until very smooth. Base 1 package prepared sugar cookie dough, cut into 1/8 inch slices Lay sliced cookie dough on a greased 12-inch pizza pan with sides just touching and bake as you would for cookies. When completely cooled, spread the cheese mixture over the base. 9 Fruit Topping 1 cup frozen strawberries, 1/8-1 /4 cup frozen sliced blueberries 1 cup frozen peaches, 1 cup canned pineapple sliced chunks 1 cup fresh banana slices Place all of the fruit over the cheese mixture. Then, pour the cooled orange-lemon sauce over the fruit, sealing to the edges, as this will keep the bananas from turning dark. Yield: 12 dessert-size servings. IIarinatecI vegetables % cup salad oil % cup cider vinegar 2 tablespoons green pepper, 1 tablespoon parsley, finely chopped chopped 1 teaspoon salt 1/4 teaspoon paprika 1/8 teaspoon pepper 3 cups (1 small head) cauli-15-ounce can garbanzo flower, broken into florets, beans, heated, drained cooked tender-crisp 2 cups cucumber, unpared, 1 cup carrots, cut in thin sliced strips Place oil, vinegar, green pepper, parsley, salt and spices in a large bowl. Mix well. Add vegetables. Mix gently. Cover. Marinate for Several hours or overnight in the refrigerator. Mix occasionally. For optimum eating Quality, use within a few days. Makes 7 cups. About 75 calories per % cup. Five Layer Dip 1 16-ounce can refried 3 avocadoes, mashed beans 1/4 teaspoon pepper 1 3%-ounce can bean dip 1 tablespoon lemon juice % teaspoon garlic salt 1 cup cheddar cheese, 1 teaspoon chili powder grated 1 tablespoon minced 1 cup Monterrey Jack onion cheese, grated 8 ounces cream cheese 1 4-ounce can black olives, 3 tablespoons picante chopped sauce 1 tomato, diced To make first layer combine refried beans, bean dip, 1J4 teaspoon garlic salt, chili powder and minced onion; mix well. To make second layer combine cream cheese and picante sauce. To make third layer mix avocadoes, teaspoon garlic salt, pepper and lemon juice. TO make fourth layer mix cheddar cheese and Monterrey Jack cheese. To make the final layer mix black olives and the tomato. Layer the ingredients in the above order, using an oblong glass dish approximately 10 i<12-inches. Chill and serve with chips or snack crackers. Yield: ap-proximately 10 to 12 servings. Fiesta Meat Dip 1 pound hamburger 1 10-ounce can Rotel® 1 pound pork sausage tomatoes 1 pound American cheese V2 teaspoon garlic salt Brown and drain hamburger and sausage. Cube cheese and melt in double broiler (over low heat>. Add tomatoes to melted cheese. Com-bine meats with cheese mixture. Season. Serve hot with vegetable dippers or whole wheat crackers. Spinach Dip 1 10-ounce package 118 teaspoon nutmeg frozen spinach, 6 slices bacon, crisp chopped cooked, drained and 1 8-ounce package cream crumbled cheese, cut in cubes 1 tablespoon lemon juice 3 tablespoons milk Crackers or vegetable 2 tablespoons butter dippers Cook bacon, drain, crumble, and set aside. Cook spinach according to package directions; drain well. In a suacepan over low heat, cook and stir together the cheese, milk, butter and nutmeg until the cheese has melted. Add the spinach, half the bacon, and the tables-poon of lemon juice. Pour the mixture into a serving dish; top with the remaining bacon. Serve with crackers or an assortment of crisp vegetables as dippers. Serve with crackers or an assortment of crisp vegetables as dippers. Yield: 2 cups. Festive Jalapeno Log 1 pound processed Ameri-can cheese, softened 8 ounces cream cheese, softened 1 envelope onion soup mix 2 to 4 tablespoons jalapeno pepper sauce 112 cup pecans, finely chopped Between 2 large pieces of waxed paper, roll the softened processed cheese to 1 18-inch thickness. With a spatula, spread cream cheese across top of cheese. Mix onion soup, jalapeno sauce and pecans. Spread this mixture over cream cheese. Roll the cheese into a log and in crushed pecans if desired. Refrigerate until firm. Serve with round crackers. Makes 6 to 8 servings. 11 , This booklet supplements the adult phase of the "Be A supe Snacker!" program, developed by the home economics staff of the Texas Agricultural Extension Service to promote nutritious snacking. The information given herein is for educational purposes only. Reference to commercial products or trade names is made with the understanding that no discrimination is intended and no endorsement by the cooperative Ex-tension Service is implied. Educational programs conducted by the Texas Agricultural Extension Service serve people of 01/ ages regardless of socioeconomic level, race, color, sex, religion or nationalon·gin. Cooperative Extension Work in Agriculture and Home Economics, The Texas A&M University System and the United States Department of Agriculture cooperating. Distributed in furtherance of the Acts of Congress of May 8, 1914. as amended, and June 30, 1914. 100M- 7- 82 F&N 

Be a Super Snacker.

Texas A&M University

TDOC 
Z TA245 7 
8873 . 
_-,,_" NO.1415 
The Texas MM 
Unrversrty System 
~ Texa. Agricultural 
Extension 
Service 
8-1415 
Be A SUper Snacker! 
Extension Food and Nutrition specialists 
The Texas A&M University system 
Meals on the run, mid-morning breaks, after-school snacks, TV 
munching and bedtime snacks. Frequent small meals are replacing 
the traditional three, and consumer surveys confirm Texans are 
eating more food between meals. Snacking has become part of our 
lifestyle. 
Sound familiar? Don't fight it! Follow this trend, but eat nutritious 
snacks. Kick the bad snack habit and be a super snacker! 
Snacks are an important source for your daily nutrient and calorie 
intake. Although habit influences food selection more than health, 
eating healthy snacks can be a choice, not a chance. 
super snacks are delicious, a snap to fix and super for you -
whether you're on a restricted diet, or trying to lose weight; whether 
you're at home or on the go; whether you're single or feeding a fami-
ly. Treat yourself to super snacks. 
Choosing SUper snacks 
super snacking doesn't require special foods. Just realize that you 
are going to eat between meals, and have nutritious super snack 
foods available. 
Snacks that are high in nutrients but low in cost are the best values. 
Good snack foods include: 
Meats and Other Protein Foods -
For body building and repair. 
peanut butter* jerky* 
canned fish*; salmon, sardines, pizza 
shrimp, tuna tacos 
nuts or sunflower seeds* hamburgers 
hard cooked eggs; plain or kabobs 
deviled hot dogs 
sandwiches with meat, meat spread or cheese 
Fruits and vegetables -
Packed with fiber and vitamins A and C. 
apples, pears, grapes, oranges, tangerines, bananas, melons 
carrots, celery, tomatoes, green peppers, cauliflower 
dried fruit*: try apricots and raisins 
canned fruit and vegetable juices* 
dehydrated soups* 
2 
Breads and cereals -
Eat whole-grain or enriched for B-vitamins, iron and some protein. 
nutri-cookies; oatmeal, peanut butter and granola 
cereal snack mix*: combine your favorite cereals, pretzels and nuts; 
season and toast in oven 
crackers* and popcorn 
Milk and Cheese -
Chock full of calcium, protein and riboflavin. 
yogurt; plain or fruit flavored 
milk; whole or skim 
nonfat dry milk*: use as a base for blended fruit drinks 
cottage cheese: add fruit or season for a lo-cal dip 
cheddar cheese; wedges, slices or spreads 
unopened pasteurized cheese spreads* 
*These foods can be left at room temperature withOut insulation. They are 
easy to pack and carry and are great for storing in a desk or file drawer. 
snacks on the CO 
With the fast pace of life today, you don't always have time to 
prepare the food for your snacks. For this reason, you often may 
choose snacks because of convenience, not nutrition. super snacks 
may be prepared in advance, when you do have the time, and car-
ried along with you or your family. Many times, bringing these snacks 
with you will save you money, too. 
Frozen sandWiches and Fillings 
A package of two frozen sandwiches will thaw at room 
temperature in 3 to 3112 hours - just in time for a Quick lunch on 
the go. 
Sandwiches prepared ahead of time in assembly-line fashion and 
frozen will keep at least 2 weeks. Sandwich fillings which freeze well 
are: 
cheddar cheese or cooked egg yolk 
cream cheese peanut butter 
sliced or ground meat nut pastes 
fish olives and pickles 
TO prepare sandwiches for freezing, spread the inside of each piece 
of bread from edge to edge with softened butter or margarine. This 
keeps the bread from absorbing mOisture. Wrap sandwiches as they 
will be used - one or two per package - in moisture/vapor-proof 
material. label with the kind of filling and date and then freeze 
immediately. f ' 
Thaw the sandwiches in their original sealed wrappings. 
3 
peanut Butter Breakfast Cookies 
3/4 cup butter or 2 eggs 
margarine 1% cups all-purpose flour 
2/3 cup peanut butter 1 teaspoon soda 
2/3 cup firmly packed % teaspoon salt 
brown sugar 3 cups flake cereal 
Beat together butter, peanut butter and sugar until light and fluf-
fy. Blend in eggs. Add combined flour, soda and salt; mix well. Stir 
in cereal. Drop by heaping tablespoonfuls onto ungreased cookie 
sheet. Bake at 350 degrees for 10 to 12 minutes or until light golden 
brown. Makes about 3 dozen cookies. 
Mixed Bag 
1/2 cup dry cereal (oat 
circles, wheat squares 
or small shredded 
wheat biscuits) 
1/2 cup peanuts or soy nuts 
1 handful pretzel sticks 
1/2 cup raisins 
Mix ingredients in a bowl and divide into a few small plastic bags. 
Slimming with super Snacks 
Snacks can be a problem if they cause us to eat more calories than 
our bodies can burn. Excess calories are stored in the body as fat, 
leading to obesity. 
weight watchers should consider calorie-conscious snacks like fresh 
fruits and vegetables, lowfat milks and cheese, breads without added 
fats and sugars, and lean meats. 
Calcium super Sources 
Milk, cheese and yogurt are super sources of calcium. In fact, you 
should eat some milk group foods daily. Greens, such as broccoli and 
turnips, are also sources of calcium and make excellent snack foods 
when served raw, alone or with dips. 
Iron-Clad super Snacks 
peaches, apricots, prunes and raisins are good sources of iron, and 
they make convenient snacks. 
Choose Snacks by Calorie Count 
Teens and adults who are watching their weight should select 
snacks that are lower in calories, like fresh fruits and vegetables. Ac-
tive children who are growing rapidly may need high calorie snacks, 
like peanut butter sandwiches or oatmeal cookies, to supply their 
needs for growth and energy. 
4 
~ruits and vegetables Calories 
green pepper strips, V2 cup 11 
cucumber slices, % cup 10 
carrot, 1 20 
celery, stalks 2 10 
tomato, 1 30 
apple, 1 medium 90 
banana, 1 medium 105 
grapes, green seedless, % cup 70 
pear, 1 medium 110 
raisins, 1 tablespoon 30 
Beverages 
orange juice, 1 cup 110 
whole milk, 1 cup 165 
buttermilk, 1 cup 90 
soft drink, 12 oz. 140 
chocolate malted milk, 12 oz. 500 
ice cream soda-chocolate 255 
Sandwiches 
hot dog on bun 270 
hamburger on bun 355 
peanut butter on white bread 300 
Candy, Cake, Cookies 
doughnut, raised 120 
cupcake, iced, 2%" 180 
brownie, 2" square 150 
assorted cookies, 3" diam. 120 
Skinny Munchies 
raw cauliflower, % cup 14 
peach, 1 medium 40 
orange, 1 medium 70 
tomato juice, 1 cup 50 
skim milk, 1 cup 85 
graham crackers, 2 55 
cornflakes, % cup 72 
vanilla wafer, 2" diam. 15 
Other Coodies 
yogurt, 1 cup plain 120 
yogurt, 1 cup fruit flavored 250 
french fries, 10 117 
peanuts, 1 tablespoon, V2 oz. 90 
cheese, cheddar, 1 oz. 110 
crackers, 4 saltines 70 
ice cream, vanilla, % cup 140 
pizza, S" wedge 180 
popcorn, added oil, 1 cup 60 
potato chips, 10 medium 110 
pretzels, S sticks 20 
5 
popcorn Treat 
5 quarts popped corn 
% cup soft lo-cal 
margarine 
% cup grated Parmesan 
cheese . 
1 teaspoon dried thyme, 
crushed 
% teaspoon onion salt 
% teaspoon garlic powder 
Keep popped corn warm. Cream together margarine, cheese and 
seasoning. Pour off any water that is worked out of margarine. Toss 
cheese mixture with popped corn. About 75 calories per cup. Makes 
5 quarts. 
Onion Dip 
% cup buttermilk 1 (11f2-ounce) package dry 
2 cups creamed cottage onion soup mix 
cheese (small curd) 
Place milk and cheese in blender. Blend on high speed until smooth 
and creamy, about 4 minutes. Stir in onion soup mix. cover; 
refrigerate at least 1 hour. 
Lo-Cal Yogurt Dip 
1 cup plain yogurt 2 teaspoons curry powder 
3 tablespoons Salt to taste 
mayonnaise 
Combine and blend all ingredients. Use as a dip for vegetables. 
Hot Spiced Tomato Juice 
5 cups tomato juice 
1 tablespoon lemon juice 
2 beef bouillon cubes 
Y2 teaspoon Worcestershire 
sauce 
Heat tomato juice. Add bouillon cubes and stir until dissolved. 
Remove from heat. Stir in lemon juice and Worcestershire sauce. 
Serve hot in cups or mugs. Garnish with lemon or lime slice in each 
cup. Serves 6 to 8. 
Fruit Kabobs 
String fresh, canned, and/or dried fruits on skewers, toothpicks 
or pretzel sticks and serve as a snaCk. Choose at least two kinds of 
fruits presenting a pleasing contrast in color and flavor. Select fruits 
that aren't soft and messy. Cut large fruit into bite-size chunks. Dip 
the cut surface.s of light-colored fresh fruits in pineapple or citrus 
juice to prevent darkening. Suggested fruits are: unpeeled apple or 
orange wedges, halves of fresh apricots or small plums, dried 
apricots, figs or prunes, banana, canned peaches or pineapple 
chunks, cherries, dates, grapes, melon cubes, kumquats, large seed-
ed raisins, or whole strawberries. 
6 
'w vegetables 
Excellent as snacks by themselves or used as dippers with low 
calorie dips. 
Asparagus spears 
Broccoli florets 
Carrot sticks or curls 
Cauliflower florets 
Celery sticks 
Cherry tomatoes 
Cucumber slices 
Fresh Fruit Tray 
Green beans 
Green onions 
Green pepper strips 
Radish roses 
Rutabaga wedges 
Turnip wedges 
Zucchini slices 
For summertime, use melon wedges, balls or cubes combined at-
tractively on tray with blueberries, strawberries and peaches. For 
winter, serve whole pears, apples, oranges and grapes in a bowl; or 
cut wedges of oranges, pears and apples and arrange with clusters 
of grapes. 
Mighty Snacks for Mini-Snackers 
Small children actually need to eat between meals, because they 
cannot eat enough at mealtime. A preschooler will probably do bet-
ter with five or six "mini meals" than three big meals. A nutritious 
snack for children supplies some protein, vitamins and minerals and 
is low in fat and sugar. 
By providing super snacks for children, you help them develop 
good nutrition habits. Make super snacks fun as you and your child 
prepare the snacks together. 
Children love to help and will learn where food comes from and 
basic cooking skills. They are more likely to eat food they helped 
prepare. Measuring ingredients, mixing batter and pouring liquids 
will increase motor skills. 
Follow these tips when you prepare super snacks for your 
preschooler. 
Milk Group Foods 
• Use small glasses. 
• Add new flavors to milk, such as chocolate or fruit. 
• Serve foods containing milk. 
• Cut cheese in cubes for finger foods. 
Meat Group Foods 
• Cut meat into bite-size portions with skin and bones removed. 
7 
I • Keep flavorings and seasonings mild; children prefer bla' 
foods. t/ 
Fruit and vegetable Group Foods 
• Serve finger foods such as raw carrot strips, pepper rings 
or turnip strips to an older preschooler. 
• Serve fruits, fruit juices and vegetables as snacks. 
Bread and Cereal Group Foods 
• Chop fresh fruits and serve on cereals. 
• Cut toast in interesting shapes. 
• Make small sandwiches of meat spread, peanut butter or 
soft cheese as finger foods. 
Here are some super snack ideas for preschoolers: 
Applewiches: Spread apple slices with peanut butter. 
Quick cookies: Spread graham crackers with peanut butter. 
Cheese lollipops: Put a pretzel or carrot stick into a cube of cheese. 
Toddler feed: A handful of raisins or bite-sized cereal. 
Frozen pops: Pour unsweetened juices into molds and freeze. 
Yogurt sticks: Mix 1 Quart of plain yogurt with 1, 12-ounce can of 
frozen, unsweetened orange juice (thawed). Whip together to mix 
thoroughly. Add a few drops of vanilla extract if desired. Pour into 
plastic cups; insert sticks and freeze. 
Banana ices: Cut peeled banana into three pieces; insert stick into 
end of each piece. wrap each piece in wax paper and freeze. 
Social Super Snacking 
What shows up at a party, in addition to today's Texans? snacks, 
of course, and party snacks can be super and nutritious too. Here 
are some easy, nutritious snacks to bring to your next party. 
QuiCk party super Snacks 
Dill pickle rings: Frost one dill pickle with cream cheese and wrap 
thinly sliced ham or corned beef to cover. Slice in rings. 
Fruit salad: Use apple chunks, orange sections, grapefruit sections, 
peaches, banana slices, pineapple chunks and toss with 
8 
:ange juice. Any combination of fruit may be used. 
celery pinwheels: Generously fill the center of a large celery stalk 
with peanut butter. Press a second stalk of celery onto this. Chill. Slice 
crosswise with very sharp knife to make pinwheels. 
Minted pineapple party drink: Add green food coloring and mint 
flavor to apple juice. Serve cold and with a spring of mint. 
Fruit shake: Mix in a blender: 1 cup of milk, 6 ice cubes, equivalent 
of 2 teaspoons artificial sweetener, 1 teaspoon vanilla extract and 
1 whole fruit (banana, orange, pineapple, peach). 
stuffed celery sticks: Stuff celery sticks with pimento or other type 
of cheese, sugarless peanut butter, cream cheese and pecans or 
cream cheese and olives. 
Cheese sticks: Mix 1/2 pound finely grated, sharp, cheddar cheese with 
% pound softened butter or margarine. Spread on finger lengths 
of bread, crusts removed if desired. Sprinkle with paprika. Set in 
refrigerator until ready to use. Can be wrapped in foil and frozen. 
To serve, bake at 375 degrees F. for 10 to 12 minutes. 
Fun kabobs: On a skewer, place small ham or luncheon meat chunks, 
olives, cheese chunks and fruit chunks. 
Fruit sandwiches: Make a sandwich with sliced apples and cheddar 
cheese or sliced pears with Swiss cheese. 
Fruit Pizza 
1 cup sugar % cup water 
4 tablespoons cornstarch 1 cup orange juice 
Dash salt % cup fresh lemon juice 
Stir all ingredients together well and bring to a boil over medium 
heat and cook until thick. Chill while preparing the rest of the recipe. 
Cheese Mix 
1 8-ounce package cream 1 teaspoon vanilla 
cheese, softened 1/2 cup sugar 
Cream together until very smooth. 
Base 
1 package prepared sugar cookie dough, cut into 1/8 
inch slices 
Lay sliced cookie dough on a greased 12-inch pizza pan with sides 
just touching and bake as you would for cookies. When completely 
cooled, spread the cheese mixture over the base. 
9 
Fruit Topping 
1 cup frozen strawberries, 1/8-1 /4 cup frozen 
sliced blueberries 
1 cup frozen peaches, 1 cup canned pineapple 
sliced chunks 
1 cup fresh banana slices 
Place all of the fruit over the cheese mixture. Then, pour the cooled 
orange-lemon sauce over the fruit, sealing to the edges, as this will 
keep the bananas from turning dark. Yield: 12 dessert-size servings. 
IIarinatecI vegetables 
% cup salad oil % cup cider vinegar 
2 tablespoons green pepper, 1 tablespoon parsley, 
finely chopped chopped 
1 teaspoon salt 1/4 teaspoon paprika 
1/8 teaspoon pepper 3 cups (1 small head) cauli-
15-ounce can garbanzo flower, broken into florets, 
beans, heated, drained cooked tender-crisp 
2 cups cucumber, unpared, 1 cup carrots, cut in thin 
sliced strips 
Place oil, vinegar, green pepper, parsley, salt and spices in a large 
bowl. Mix well. Add vegetables. Mix gently. Cover. Marinate for Several 
hours or overnight in the refrigerator. Mix occasionally. For optimum 
eating Quality, use within a few days. Makes 7 cups. About 75 calories 
per % cup. 
Five Layer Dip 
1 16-ounce can refried 3 avocadoes, mashed 
beans 1/4 teaspoon pepper 
1 3%-ounce can bean dip 1 tablespoon lemon juice 
% teaspoon garlic salt 1 cup cheddar cheese, 
1 teaspoon chili powder grated 
1 tablespoon minced 1 cup Monterrey Jack 
onion cheese, grated 
8 ounces cream cheese 1 4-ounce can black olives, 
3 tablespoons picante chopped 
sauce 1 tomato, diced 
To make first layer combine refried beans, bean dip, 1J4 teaspoon 
garlic salt, chili powder and minced onion; mix well. To make second 
layer combine cream cheese and picante sauce. To make third layer 
mix avocadoes, teaspoon garlic salt, pepper and lemon juice. TO make 
fourth layer mix cheddar cheese and Monterrey Jack cheese. To make 
the final layer mix black olives and the tomato. Layer the ingredients 
in the above order, using an oblong glass dish approximately 
10 
i<12-inches. Chill and serve with chips or snack crackers. Yield: ap-
proximately 10 to 12 servings. 
Fiesta Meat Dip 
1 pound hamburger 1 10-ounce can Rotel® 
1 pound pork sausage tomatoes 
1 pound American cheese V2 teaspoon garlic salt 
Brown and drain hamburger and sausage. Cube cheese and melt in 
double broiler (over low heat>. Add tomatoes to melted cheese. Com-
bine meats with cheese mixture. Season. Serve hot with vegetable 
dippers or whole wheat crackers. 
Spinach Dip 
1 10-ounce package 118 teaspoon nutmeg 
frozen spinach, 6 slices bacon, crisp 
chopped cooked, drained and 
1 8-ounce package cream crumbled 
cheese, cut in cubes 1 tablespoon lemon juice 
3 tablespoons milk Crackers or vegetable 
2 tablespoons butter dippers 
Cook bacon, drain, crumble, and set aside. Cook spinach according 
to package directions; drain well. In a suacepan over low heat, cook 
and stir together the cheese, milk, butter and nutmeg until the 
cheese has melted. Add the spinach, half the bacon, and the tables-
poon of lemon juice. Pour the mixture into a serving dish; top with 
the remaining bacon. Serve with crackers or an assortment of crisp 
vegetables as dippers. Serve with crackers or an assortment of crisp 
vegetables as dippers. Yield: 2 cups. 
Festive Jalapeno Log 
1 pound processed Ameri-
can cheese, softened 
8 ounces cream cheese, 
softened 
1 envelope onion soup 
mix 
2 to 4 tablespoons 
jalapeno pepper sauce 
112 cup pecans, finely 
chopped 
Between 2 large pieces of waxed paper, roll the softened processed 
cheese to 1 18-inch thickness. With a spatula, spread cream cheese 
across top of cheese. Mix onion soup, jalapeno sauce and pecans. 
Spread this mixture over cream cheese. Roll the cheese into a log 
and in crushed pecans if desired. Refrigerate until firm. Serve with 
round crackers. Makes 6 to 8 servings. 
11 
, 
This booklet supplements the adult phase of the "Be A supe 
Snacker!" program, developed by the home economics staff of the 
Texas Agricultural Extension Service to promote nutritious snacking. 
The information given herein is for educational purposes 
only. Reference to commercial products or trade names 
is made with the understanding that no discrimination 
is intended and no endorsement by the cooperative Ex-
tension Service is implied. 
Educational programs conducted by the Texas Agricultural Extension Service serve 
people of 01/ ages regardless of socioeconomic level, race, color, sex, religion or 
nationalon·gin. 
Cooperative Extension Work in Agriculture and Home Economics, The Texas A&M 
University System and the United States Department of Agriculture cooperating. 
Distributed in furtherance of the Acts of Congress of May 8, 1914. as amended, and 
June 30, 1914. 
100M- 7- 82 F&N 


English

https://oaktrust.library.tamu.edu/bitstream/1969.1/127171/15/Bull1415a.pdf

Be a Super Snacker.

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Be a Super Snacker.

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