..The Intuitive Times
Kitchen Korner


Nutritious But Easy Snacks

by Karin LaRonde

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Here are some ideas for nutritious, yet easy to prepare snacks.

1 pkg (125 g.) light cream cheese, softened
½ c. feta cheese
2 T. plain yogurt
2 cloves of garlic, minced
1/4 t. black pepper
1/3 cup fresh basil
1/3 cup softened sun-dried tomatoes, chopped
1 tomato, seeded and diced
½ med. English cuke, diced
2 green onions, finely chopped
sliced black olives, for garnish
¼ cup feta cheese

In food processor or electric mixer, combine first 7 ingredients until mixed. Spoon into serving dish ( 9" pie plate). Chill. Top with tomato, cukes and onion. Garnish with sliced black olives & Feta Cheese. Serve with cracker or pita chips


When I saw this recipe with all my favorite ingredients, I had to try it. All I can say is "Yum!" Preheat oven to 425. 1 lb. sweet potatoes, peeled and diced 2 Tablespoons maple syrup ¼ tsp cinnamon 1 tsp vegetable oil 1 tsp minced garlic ½ cup onions ½ cup chopped green onions 1/4 cup fresh parsley ½ tsp coriander 6 large flour tortillas 2 oz goat cheese or Feta cheese, crumbled Steam sweet potatoes about 8 minutes or until easily pierced with fork. Drain, mash with maple syrup and cinnamon. Saute garlic, onions & green onions in oil over medium-high heat 4-5 minutes stirring constantly. Stir into sweet potato mixture with fresh parsley and coriander. Lay 3 tortillas on a work surface. Divide mixture among tortillas and spread to edges. Sprinkle with cheese. Lay remaining tortillas on top and press gently to stick. Put on baking sheet. Bake 10 minutes or until lightly browned. Use a sharp knife to slice into individual pieces. Cool slightly before serving.

Phyllo may seem intimidating, but it's actually quite simple to work with. Phyllo can be very forgiving. Just remember to keep the Phyllo you're not using covered so it doesn't dry out. You can fill these purses with any combination you wish. Once assembled, purses can be refrigerated until the next day, or frozen for up to 6 weeks. (bake frozen purses for 10-12 minutes or until golden)

Preheat oven to 400. Spray baking sheets with vegetable spray.
2 tsp vegetable oil
¾ cup chopped leeks
½ cup finely chopped carrots
2 tsp minced garlic
½ cup chopped mushrooms
1/3 cup light cream cheese
½ cup chopped fresh coriander (cilantro)
½ cup chopped roasted red peppers
¼ cup chopped softened sun-dried tomatoes
3 Tablespoons grated Parmesan Cheese
4 sheets Phyllo pastry
2 tsp olive oil

Heat 2 tsp oil over medium-low heat. Add leeks, carrots, and garlic. Cook t minutes or until carrots are softened. Stir in mushrooms, cook. stirring 3 minutes. Remove from heat. Stir in cream cheese until cheese melts. Stir in coriander, roasted peppers, sun-dried tomatoes and Parmesan Cheese. Layer 2 sheets of phyllo on a work surface. Brush sparingly with olive oil. With a sharp knife, cut into quarters along long end and cut into thirds along short end, to produce 12 squares. Put approx. 2 tsp filling into center of each square. Bring up four corners and pinch in filling. Transfer to a lightly oiled baking sheet. Repeat with remaining phyllo and filling. Brush tops with remaining olive oil. Bake 8-10 minutes or until golden.

Here's another filling you will like...

1 cup cooked chicken, chopped
1 cup shredded cheddar cheese (4 ounces)
1 10-ounce package frozen chopped spinach, thawed
1/2 of an 8-ounce tub cream cheese with chives and onion
1/2 cup chopped walnuts
1 tablespoon dry sherry (or water)
1/2 teaspoon Worcestershire sauce
1/4 teaspoon ground nutmeg

For filling, in a large mixing bowl combine chicken, cheddar cheese, spinach, cream cheese, walnuts, sherry, Worcestershire sauce, and nutmeg. Set aside.

¼ cup onion, chopped
1 tsp garlic, minced
2 tsp chili powder
2 tsp cumin
2 cups frozen peas
1/3 cup water
4 tsp lemon juice
¼ cup avocado, chopped
¼ cup tomato, diced
½ tsp ea. salt & pepper
Cook first 4 ingredients in a non-stick pan over medium heat until onion is soft. Add the peas and water. Cover and cook 3 minutes. Puree in blender until smooth. Let cool and add remaining ingredients. Serve as a side salad, with tortillas or with nacho chips. Makes 5 - 1/2 cup servings.

Low cal and loaded with calcium if you mash the salmon bones
½ pkg (340 gms or 12 oz) silken tofu
1 3 ¾ oz can sockeye salmon
3 oz smoked salmon
2 Tablespoon fresh dill, chopped
2 Tablespoons lemon juice
1 Tablespoon chopped green onion
1 Tablespoons light mayonnaise
½ tsp horseradish
pinch pepper

Drain tofu in sieve for 15 minutes discarding liquid. Drain salmon and bones, discarding skin. In food processor, mix together tofu, salmon, smoked salmon, dill, lemon juice, onions, mayonnaise, horseradish and pepper until smooth. Spoon in bowl, cover and refrigerate for up to 2 days.

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