by Elizabeth Monsef

News Editor

Need a few healthy recipes for a healthy after school snack, lunch, or after practice treat? Try any of the following for a quick, delicious snack:

Energy Balls

1 cup of dry oatmeal
⅔ cup coconut flakes
½ cup peanut butter
½ cup mini chocolate chips
⅓ cup honey
1 tbsp. chia seeds
1 tsp. vanilla extract
Mix together all the ingredients above and allow the dough to set in the fridge for 30 minutes. Take the dough out of the fridge and roll into 1 inch balls. Enjoy!
Storage: The energy balls can be eaten right away or stored in a sealed container in the fridge.

Cucumber Yogurt Dip

3 cups plain low fat (or regular) yogurt
1 medium-sized cucumber
¾ tbsp. salt
½ tbsp. pepper
⅓ tbsp. garlic powder
¾ tbsp. dried mint leaves
Peel and cut the cucumber into small pieces, then add the cucumber to plain yogurt. Crush the dried mint leaves in the palm of your hand before adding to the yogurt. Add all ingredients to yogurt and place in the fridge. Allow the mixture to set in the fridge for about an hour. Serving: The Cucumber Yogurt Dip tastes great with sliced bell pepper, celery, carrots, or pita chips. The dip is mediterranean style and can accompany hummus as an appetizer.

Frozen Berry Smoothie

2 ripe bananas
1 apple
2 cups frozen mixed berries (sold at Trader Joes as “Berry Medley”)
¼ cup cranberry juice
Remove the bananas from their peels. Peel and slice the apple into about four sections. Add all ingredients to the blender. Blend on “smoothie mode” or “blend” for about a minute and a half. Pour the smoothie into two tall glasses. Serves two. Best if consumed immediately.

Peanut Butter Rice Cakes

1 round rice cake (usually sold in a pack at the supermarket)
1 ½ tbsp. peanut butter
½ of a ripe banana
A drizzle of honey
Optional: ½ tsp. chia seeds
Slice the banana into thin sections. Smear the peanut butter onto the rice cake and place the bananas on the top. Drizzle honey over the top to your liking.
Optional: before adding the bananas sprinkle the chia seeds over the peanut butter for some added Omega 3. Then, add the bananas and drizzle honey over the top.

Mrs. Blough’s Homemade Granola

¼ cup pure maple syrup
¼ cup honey
½ stick butter
5 cups of Old Fashion Dry Oatmeal
Sprinkle of Sea Salt
Optional: Add nuts to your liking (Sunflower seeds, cashews, almonds)
Optional: Sprinkle of Cinnamon
Optional: Dried Fruit (Cranberries, Raisins, etc.)
Preheat the oven to 400ºF. Add maple syrup and honey into a microwaveable container. Slice the butter into sections and add it into the maple syrup and honey. Microwave for 35-40 seconds or until the butter melts. Stir occasionally until the ingredients are mixed together. Measure out the oatmeal in a separate large bowl. Add the optional nuts if desired. Pour the warm syrup, honey, and butter mixture over the oatmeal. Stir until all the oatmeal is coated. Spread the oatmeal thin over parchment paper on a large baking sheet. Sprinkle sea salt over the oatmeal and sprinkle cinnamon to your liking if you desire. Bake the oatmeal in the oven at 400ºF until brown. Turn the oats about half way through to allow the oats to cook evenly. The baking should take about 10 to 12 minutes. When brown and finished baking, leave the granola on the pan until it is cool to the touch. When completely cool, add dried fruit if you like. The granola can be stored in a sealed container in the pantry and does not need to be refrigerated.

Quick Bruschetta

1 small baguette
1 tsp. Olive Oil
1 Small to Medium sized tomato
2 Cubed small mozzarella balls
1 tsp. Balsamic Vinegar
3 basil leaves cut into small pieces
Cut the baguette into slices about 1 inch thick. You will need about 4 or 5 pieces for this recipe. Brush the bread pieces with olive oil (you will only need about 1 tsp. for all 4) and then place in the toaster oven until the bread becomes golden brown. Remove the bread and set aside. Thinly dice the tomatoes into pieces. The seeds can be removed to keep the tomatoes firm. Cut the small mozzarella balls into pieces about the same size as the tomatoes. Mix the tomatoes and mozzarella balls together and add the balsamic vinegar. Then, add the basil. Scoop the bruschetta mixture onto the toasted bread and serve.
Note: This recipe can be increased to more pieces accordingly. The above will feed one person for a light snack or two people for a quick appetizer.