Simple Summer Snacks

Vegetable Tostada

¼ cup fat-free refried beans
1 c. diced tomato
1/4 c. diced green pepper
2 Tbsp. sliced green onions
2 Tbsp. chopped ripe olives
2 Tbsp. chopped green chilies
2 tsp. white vinegar
1/4 tsp. garlic powder
1/8 tsp. freshly ground pepper
1 corn toasted tortilla or substitute with tortilla chips
1/4 c. (1 oz.) shredded 2% fat Cheddar cheese
½ cup shredded lettuce

Spread refried bean onto tortilla. Combine next 8 ingredients. Spoon 2 teaspoons vegetable mixture on each tortilla chip; divide cheese evenly among chips. Broil 6 inches from heat 1 minute or until cheese melts. Top with shredded lettuce.

Quick Tip: make the vegetable mixture and keep in the refrigerator so that it is ready on a moments notice. If you are running short on time, use chunky salsa.

Makes 26 appetizers, 18 calories each, including 0.8 g. protein, 0.5 g. fat, 2.8 g. carbohydrate, 1 mg. cholesterol, 25 mg. sodium, and 18 mg. calcium.
Frozen Strawberry -Banana Pops
2 cups fresh strawberries, stemmed or 16 oz frozen strawberries
2 ripe bananas
8 ounces fat-free milk
3 tablespoons frozen orange juice
1. Blend all ingredients in a blender until smooth, about 1 minute.
2. Pour into 12 3-ounce plastic or paper cups or use your muffin tin. Place in a shallow pan and insert a wooden craft stick or plastic spoon into the center of each cup.
3. Freeze until firm.
4. To serve, dip cups into hot water up to the rim for a few seconds.
Yields 12 servings. Note: After Pops are frozen they can be stored in a re-sealable plastic freezer bag until needed

Snacking tips:

• Don't let your drink be a hidden source of high sugar and low-nutrients. Instead of the 150 calories in a 12 ounce can of pop, get just 100 calories from 6 - 8 ounces of fruit juice, or less by adding a Tablespoon of lemon, lime, or orange juice to a glass of water.
• When choosing a beverage, have 100% fruit juice, instead of fruit punch, aides, and fruit drinks. These have less juice and more sugar.
• Keep wholesome, ready-to-eat fruits and vegetables at hand for when the urge strikes. Eliminate other "snack foods" ... chips, pop, cookies, candy ... from around the house.
• Foods that have not been highly refined and processed make the best healthy snacks. That's fresh fruits and vegetables!

Fruits and vegetables are:
-colorful;
-low in calories and fat with no cholesterol or saturated fat;
-high in vitamins and minerals and disease-fighting phyto-chemicals;
-a good source of dietary fiber
-and, raw crisp vegetables help keep teeth clean!