Tag Archives: snack


Zucchini Fritters

Prep Time: 15 minutes   Bake Time: 18 minutes

Servings: 12


6 oz low fat Greek Yogurt

2 tsp lime juice

1 tsp lime zest

1 ¼ tsp salt

1 ½ lbs zucchini shredded

2/3 cup sliced scallions

½ cup cilantro, chopped

1 egg yolk (beaten)

1/3 cup all-purpose flour

½ tsp pepper

¼ cup canola or olive oil


  1. Heat oven to 200 F
  2. In small bowl mix yogurt, lime juice, lime zest and ¼ tsp salt until smooth in texture
  3. Combine zucchini, scallions, cilantro, egg, flour, 1 tsp salt and the pepper into a bowl (tip: squeeze zucchini out to remove extra moisture
  4. Heat 2 tbsp of the oil over medium high heat in a large sauté pan, add zucchini mixture in ¼ cup portions.
    1. Flatten fritters with spatula until they are about 3 inches in diameter
    2. Cook for 3 minutes or until brown, flip and cook for 3 minutes
    3. Place fritters onto baking sheet or tray and place in oven to keep warm
    4. Repeat cooking method until all fritters are cooked, serve with lime yogurt and enjoy!

Nutrition Information for 1 Fritter: 79 Calories, 5 g Fat, 1 g Saturated Fat, 3 g Protein, 6 g carbohydrates, 1 g Fiber, 254 mg Sodium, 18 mg Cholesterol

*Tip: to lower sodium content use half the amount of salt in the recipe!

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The Importance of Snacking

Many people confuse snacks with treats but they are very different!

  • Snacks should be eaten regularly to help you get in your daily nutrition
  • Treats are part of a healthy, well balanced diet but should be consumed less frequently than snacks- eaten in moderation

Ideally you should start each day with breakfast, then have a snack, eat lunch, have a snack, eat dinner, and have a snack.

Benefits of snacking

There are many nutrition and health related benefits associated with snacking. Snacking benefits adults as well as children.  Some great benefits of snacking include:

  • Eat more to weight less:Eating small, frequent meals will help you eat less throughout the day which helps promote a healthy weight
  • Eat every 2-3 hours: Eating every few hours helps keep blood sugar stable which helps you avoid extreme hunger and helps you stay in control so you can make healthy choices and avoid sugar cravings from getting too hungry
  • Increase energy: If you are eating every 2-3 hours you are also keeping your blood sugar levels stable.  Stable blood sugar means your energy level will stay steady. If you don’t eat your energy level falls and you get tired, snacking helps keep you energized
  • Increase nutrition: Snacking is a great opportunity to get more essential vitamins, minerals, and nutrition into your diet! Since you are eating more often you can include a greater variety of healthy foods into your diet
  • Improved concentration: Snacking between meals improves concentration, focus, and performance at work and at school.

What is a healthy snack?

A healthy snack should ideally consist of a carbohydrate, protein, and healthy fat. Don’t be afraid of eating fat! Fat is what helps us feel full and satisfied after eating so we are less likely to overeat. You do want to choose healthy fats such as those found in olive oil, fish, nuts, and low fat dairy products. Choose a snack that is about 100 to 200 calories (depending on your specific needs) and aim to eat it between bigger meals.

What are some examples of healthy snacks?

  • Low fat cottage cheese (protein and fat source) with cubed melon (carbohydrate source)
  • Peanut butter (protein and fat source) on whole wheat crackers (carbohydrate source) or a sliced apple (carbohydrate source)
  • Low fat Greek yogurt (protein and fat source) with high fiber cereal (carbohydrate source) sprinkled in
  • Mixed berries (carbohydrate source) with sliced almonds (protein and fat source)

The bottom line:

  • Snacking improves overall nutrition status, energy levels and concentration, and helps you eat less!
  • The ideal snack should be about 150 calories (depending on your individual needs) and composed of a carbohydrate, protein, and healthy fat!