Dishing It Up!

by Victoria Mattson

Victoria Mattson is a local cook, confectionaire and writer. She offers healthy and nutritious recipes and food tips in each issue of North County Outlook. Phone (360) 658-9903 or e-mail victoria@northcountyoutlook.com.

Last week, I was fortunate to be in attendance when Ayla Riggle was the guest speaker for the Soroptimist of Marysville program meeting. We are all accustomed to reading Ayla's healthy living advice here in the North County Outlook. Listening to her speak was a joy - it was both educational and motivating.



Lucky for those of us who love to eat, Ayla recommends we eat three meals and three snacks each day. One reason for this healthy practice is that eating affects our metabolic rate. The metabolic rate is a measure of how our bodies burn calories. When we eat, our metabolism kicks in, and more energy is burned. Conversely, when we don't eat, our metabolism slows down. When we don't eat, the body heads toward a perceived starvation mode and it holds on to energy.



Adding three snacks each day makes it easier to eat extra servings of fruits, veggies, and hi-fiber foods. Choose whole foods to snack on such as almonds, bananas, apples, and avocados. Create snacks that combine proteins, fats and carbohydrates. Combining these different foods keeps the blood sugar level, which is extremely beneficial for weight management.



Here are a few snack recommendations to get you started. Think of your snacks as a treat and plan them out in advance of your next trip to the grocery store.



MORNING SNACKS

*Blend 1/2 cup low fat plain yogurt with 1/2 cup berries and a pinch or two of stevia or top the yogurt with homemade granola.

*Slice an apple and dip into one tablespoon peanut or almond butter

*Have a previously cooked hard boiled egg and an orange

*Make your own Trail Mix by combining 1/4 cup almonds, 1/4 cup peanuts, 1/4 cup dried cranberries, 1/4 cup raisins and 1/2 cup of other dried fruit of your choice. (makes 6 servings)



AFTERNOON SNACKS

*Spread 2 tablespoons Hummus or Bean Dip on Wasa Crispbread

*Wrap a slice of turkey around a mozzarella cheese stick

*Air-pop plain popcorn, drizzle with olive oil and salt

*Dip fresh veggie sticks in smashed avocado

*Make a light sandwich by spreading a whole grain sandwich thin with low fat mayonnaise. Add fresh spinach leaves, top with a slice of smoked salmon, and sliced avocado.



DESSERT SNACKS

*Enjoy one deliciously satisfying ounce of a good dark chocolate

*Mix 1/2 cup part-skim ricotta cheese with 1/2 teaspoon unsweetened cocoa powder, 1/4 teaspoon vanilla extract and a pinch or two of Stevia.

*Melt an ounce of semi-sweet chocolate chips and drizzle it over a sliced banana. Top with a tablespoon of low-fat vanilla yogurt.





Victoria Mattson, co-owner of Let's Dish!, provides ready-to-cook meals for pick up or delivery. Phone 360-658-9903 or visit www.letsdish.com