The theme of the Academy of Nutrition and Dietetics (AND) National Nutrition Month (R) this March is “Enjoy the Taste of Eating Right.” As spring approaches and fitness routines move outdoors, AND reminds you that healthy snacks can fuel a workout, get you through the day and taste delicious.

“It’s easy to get stuck in a rut with snacks,” notes Becci Twombley, director of sports nutrition at the University of Southern California and ambassador for the American Pistachio Growers. “Spring is a time for renewal – cleaning out closets, setting new goals and making a fresh commitment to health and nutrition. Just as it’s important to switch up your exercise routine every few weeks, you want to experiment with different snack combinations and have fun with your food. You’ll be more likely to stick with a healthy routine if you keep it interesting.”

Twombley’s “snacks from scratch” involves some creativity. Try one of her snacking experiments below if you need a snack makeover this spring.

1. Pick one protein-based ingredient and think about different ways to eat it as a snack. Twombley often recommends pistachios as a performance snack for exercise because, calorie-for-calorie, pistachios pack more protein than most common snacks. Additionally, a serving size of pistachios is 49 nuts (more than any other tree nut), which provides 6 grams of filling protein and 3 grams of fiber for only 160 calories.

Research at the University of Toronto and Pennsylvania State University suggests that eating about 1.5-2 ounces of pistachios (about 20 percent of calories) per day helps curb the rise in blood glucose after a meal and lowers blood pressure, blood triglycerides and LDL-cholesterol, all of which, in turn, lower the risk for metabolic syndrome and heart disease. Researchers at Loma Linda University found that high tree nut consumption was associated with a lower occurrence of obesity and metabolic syndrome, increasing a person’s risk for cardiovascular disease, diabetes and stroke.

As a snack ingredient, pistachios can be baked into homemade energy bars, sprinkled on yogurt or combined with dried fruit in a make-your-own trail mix.

2. Work backwards. Think about your favorite snacks, and then experiment with different ways to add new proteins to that snack. For instance, Twombley loves the portability of sport bars, but not the lengthy ingredient list that can accompany some store-bought brands. Instead, Twombley encourages her athletes to make their own sport bars. The Pistachio Sport Bars recipe below combines the protein power of pistachios with energizing carbohydrates and allows you to control the ingredients in your own kitchen.

3. Get creative with the ultimate snack duo: protein and fiber. Rather than buying a traditional trail mix, make your own mix of pistachios and your favorite dried fruit. Mix pistachios with air popped popcorn for a satisfying and filling post-workout snack. Or make your own easy and portable American Pistachio Fruit Chews, which combine a mixture of fresh and dried fruit and pistachios.

Pistachio Sport Bars

Serving: 24 pieces

Ingredients:

1 3/4 cups pistachios

1 cup dried banana chips

1 1/2 cups cornflakes

1/3 cup dried pears

1/3 cup dried apricots

1/3 cup honey

1/3 cup brown sugar

3/4 cup crisp oat flakes

Directions:

Chop the pistachios coarsely and banana chips finely. Partly crush the cornflakes. Cut the pears and apricots into small cubes.

Heat the honey and sugar over a double boiler until the honey and sugar are well combined. Mix in the pistachios, banana chips, cornflakes, pears, apricots and oat flakes. Spread the mixture in a square dish lined with baking paper (9 1/2 x 9 1/2 inches), approximately 1/2 inch deep, and press well into dish. The bars can also be formed individually and then be put on a baking tray lined with baking paper.

Bake the mix in a pre-heated oven at 350 F for about 10-15 minutes. Cut into bars of approximately 1 1/2 x 2 inches and leave to cool on a tray.

For more information about the health benefits of pistachios and recipes developed by renowned chefs, visit www.AmericanPistachios.org.

The post Spring into health with these tasty snack recipes first appeared on The How Do Gardener.

Finding snacks that fit into a new food plan is not easy, and eating between meals is often a reason why families fall short of their promise to eat better. In fact, Americans often turn to decadent treats throughout the day. And with today’s busy households, kids just aren’t getting adequate levels of vitamins and minerals.

So, how can parents face the challenge to improve the family’s eating habits while finding treats that everyone will actually want to eat? The good news is snacking can complement any healthy lifestyle plan. Today’s families can find success with a more general, practical approach to snacking.

Focus on current eating habits and adopt these simple tips now to get ready for the new year.

Satisfy with Healthier Options
Kids love their sweet treats. But in order to keep fruits and vegetables viable options for snack time, steer toward foods like oranges, tomatoes or baby carrots. Or top cereal or granola with their favorite fruit for added fiber. These are simple, yet delicious, suggestions that everyone will expect as a regular option during snack time over the long term.

Choose Nutrient-Rich Favorites
Snacks can not only taste good but be nutritious too, according to Mike Bloom, vice president of marketing for Suncore Products. Families can replace indulgent treats that have little to no nutritional value with those packed with vitamins, minerals and fiber. “It’s no surprise that kids like sweet snacks, but that doesn’t mean they have to satisfy their sweet tooth with empty calories. WhoNu? Nutrition Rich Cookies offer a delicious treat that look and taste just like family favorite cookies while still providing essential nutrition,” Bloom says. WhoNu? Cookies are packed with more than 20 essential vitamins and minerals, plus three grams of dietary fiber in every serving.

Create a Snack Center
It is easier to choose healthier snacks if your refrigerator and pantry are well-stocked with foods that are tasty and nutritious. When wholesome options are easily accessible in the home, you are more likely to skip the decadent treats. Organize a snack center so kids can grab and go. Parents can track snack options, and kids can have the freedom to make sound eating choices.

Be Aware of Serving Size
Pay attention to “better for you” snacks that offer the most nutritional value per serving. Also, encourage the family to avoid eating from the bag. Instead, become aware of portion size. Learn more about the family’s favorite snacks by measuring them out and checking the nutrition labels. Eventually, you’ll be able to better understand portions and know just how much to serve.

Interest Them in Shopping
Shop around and stock your kitchen with a variety of foods. Minimize the number of empty calorie snacks you purchase. Get the entire family involved by allowing the kids to help choose which snacks should fill your shopping cart. Have them create a list of snack items, and use the time to talk about nutrition.

Coupled with a balanced diet filled with fruits and vegetables, snacks can complement any healthy lifestyle plan. Changing old habits can be difficult. But it is an attainable goal. With small and simple changes, a smarter snack resolution is easier than you think.

For more smart, easy and family-friendly snack ideas, visit www.whonucookies.com or find WhoNu? Cookies on Facebook to exchange New Year’s resolution tips with other fans.

The post Resolve to Get the Family to Snack Smarter first appeared on The How Do Gardener.

1. Add flavor to your recipes
Freshen up your standby recipes by exploring innovative ways to add variety and flavor. If you’ve been serving the same dish for years, why not look for a way to liven it up by incorporating dried fruit? Your guests’ taste buds will be tantalized with these recipes below. They incorporate dried fruit for a boost of flavor that will be a perfect pairing with your holiday meal.

Mango Ginger Sauce
Ingredients
1 (8 ounce) can pineapple slices in juice
1 (5 ounce) bag Sunsweet Philippine Grown Mangoes, coarsely chopped
1/2 cup mango nectar
2 tablespoons lime juice
2 teaspoons grated fresh ginger
1/2 teaspoon allspice

Instructions
Drain pineapple juice into a small saucepan. Dice pineapple and add to saucepan with remaining ingredients. Bring to a boil; reduce heat and simmer, covered, for 20 minutes. Serve warm with ham, roasted pork, poultry or seafood.

Brie with Berry Sauce
Ingredients
1 (5 ounce) bag Sunsweet Antioxidant Blend
1/2 cup pomegranate juice
2 tablespoons honey
2 thin lemon slices
1 cinnamon stick
1 wedge Brie cheese, let sit at room temperature for one hour

Instructions
Stir together Antioxidant Blend, juice, honey, lemon and cinnamon in a small saucepan and bring to a boil. Reduce heat and simmer for 10 minutes; let cool to warm and remove lemon slices and cinnamon stick. Cut Brie in half, lengthwise, and spoon berry mixture between halves.

2. Time is essential
Keep shopping simple. Grocery stores are crazy during the holidays. There’s no sense in traveling to several stores to find exotic ingredients; plan a menu that takes standard, easy-to-find, but still healthy ingredients, like Sunsweet Plum Amazins, which are perfect for adding to your favorite recipes because the dried plums are already diced!

3. Snack healthier
The aromas of holiday cooking can fill a house, and can also start a symphony of growling stomachs. And let’s face it; your guests won’t be the only ones reaching for a handful of snacks to quell their bellies. To keep the munching healthy, replace bowls of candy with a variety of dried fruit. Sunsweet offers a sweeping portfolio of products from an antioxidant blend to dried apricots and cherries. If you’re craving chocolate, look for PlumSweets; A combo of dried plums and decadent dark chocolate, without the guilt. Searching for more suggestions? Check out Sunsweet’s Facebook page for additional recipes, sweet tips and festive deals this holiday season for a chance to receive free products, cookbooks or a subscription to a cooking magazine.

4. Avoid food allergies
Keep everyone happy. Make sure you check with your guests about possible food allergies and phobias, and then plan a well-rounded menu that keeps everyone happy and not hungry. And while eggnog may be your holiday beverage of choice, make sure to provide multiple options for your guests.

5. Entertaining and having fun
When it comes to preparing your feast, think of things you can do ahead of time to avoid extra stress. Speaking of the day of, don’t forget to be a guest at your own party. The dishes can wait; they will be there when everyone leaves. Surround yourself with good friends and good food, and make sure to set aside time to enjoy them. You worked hard to bring everyone and everything together.

With these tips, you’ll be sure to keep this year’s feast fun and fancy-free.

The post Helpful Tips for Holiday Entertaining, Including a Sweet Surprise first appeared on The How Do Gardener.