"Candied Almonds"

[recipelover]

You are welcome. There are lots of ideas in that link for Christmas goodies. Enjoy

[Magna]

Bumping this up - going to try this.

[Magna]

Has anyone tried any of these recipes using sunflower seeds? I'm looking for a recipe for spiced/candied sunflower seeds without artificial sweeteners. The people eating it won't be on SBD, so sugar is OK, but I am looking for a generally healthy but tasty snack. I could try one of the "candied nuts" recipes here and just substitute sunflower seeds, but I thought I'd ask before experimenting on a big scale. Or, maybe someone has a recipe like this? Thanks in advance -

[Magna]

OK, I found a recipe for "sugared sunflower seeds" and adapted it. It's actually a recipe for a salad, and the sugared sunflower seeds (and pecans) are sprinkled on top. Here's a link to the recipe:
http://heraldargus.com/articles/2010/09 ... 663171.txt

Basically, my version of the recipe goes like this. It's not really appropriate even in phase 2, except as an occasional snack. They wouldn't work using Splenda or other artificial sweeteners, because they don't caramelize. Fructose does caramelize and might work, but note that it caramelizes at a much lower temperature than table sugar (230 degrees fahrenheit, compared to 320 for table sugar). So the stove temperature would need to be kept low.

Candied Sunflower Seeds
7 or 8 T. Granulated Sugar
1 T Cinnamon and/or mixed spice (such as pumpkin pie spice)
2 C. Roasted Sunflower Seeds (I used half salted and half unsalted)

Sprinkle the sugar and spice in the bottom of a skillet, mix, then sprinkle the sunflower seeds on top. Put the skillet on medium-low heat, and stir constantly. After a few minutes, the sugar will begin to caramelize. Be sure to stir so that the seeds are evenly coated with caramel-spice mixture. Remove from heat and spread the seeds on waxed paper to cool. Store in a cool, dry place.

I tasted a few of the seeds and they are a lot like the peanuts in Crackerjack. While they're not a good SBD food, they are a pretty healthy snack in general, and inexpensive to make if you're giving gifts.

[ami]

A Healthy Snack Mix

Looking for a fun way to spend time with Dad on his special day? Plan a movie night at home — something all Dads can appreciate! Let him choose the movie, and you can prepare this healthy snack mix below.

Southwest Pepita and Pecan Mix (Phase 1)

Description
The sweet and smoky aromas of the Southwest will fill your kitchen as you bake this zesty snack. Make it for a movie night at home or pack it into individual snack bags and take it to work. Nutrient-rich pumpkin seeds provide fiber, protein, minerals, and omega-3 fatty acids.

Prep time: 5 minutes
Cook time: 20 minutes

Serves 20

Ingredients
1 tablespoon chili powder
2 teaspoons salt
2 teaspoons ground cumin
1/8 teaspoon cayenne pepper
1 large egg white
2 cups shelled, unsalted raw pumpkin seeds
1 1/2 cups pecan halves
1 cup shelled, unsalted sunflower seeds

Instructions
Position rack in center of oven and heat to 375°F. Lightly coat a baking sheet with cooking spray or vegetable oil. Combine chili powder, salt, cumin, and cayenne in a mixing bowl.

Whisk egg white in a large mixing bowl until foamy, about 15 seconds. Add pumpkin seeds, pecans, and sunflower seeds; mix with a slotted spoon to combine. Sprinkle one-third of the spice mixture over seed mixture and toss to combine and coat evenly. Repeat with remaining spice mixture.

Spread seed mixture on the baking sheet in a single layer. Bake for 10 minutes, break up into clumps, turn pan, and continue baking until seed mixture is crisp and browned, about 10 minutes more.

Remove from oven and cool. Break up into pieces with your fingers and serve. This snack mix can be stored in an airtight container for up to 2 weeks at room temperature or 1 month in the freezer. Heat in a 375°F oven for 5 minutes to re-crisp, if necessary.

Nutritional information
Per (1/4-cup) serving:
170 calories
16 g fat (2 g sat)
5 g carbohydrate
6 g protein
2 g fiber
240 mg sodium

[Kassah]

I have been using a recipe from allrecipes.com posted by Jan and just modified it a bit. The outcome was delicious!!

Candy Coated Pecans

Original Recipe Yield 10 to 12 servings

Ingredients

* 1 egg white
* 1/2 cup packed brown sugar (I used 1/2 cup of Splenda)
* 1 dash vanilla extract
* 4 cups pecans

Directions

1. Preheat oven to 275 degrees F (135 degrees C). Line a cookie sheet with wax paper. Spray the wax paper with cooking spray.
2. Beat egg white until stiff. Add brown sugar and vanilla. Stir until smooth. Mix in pecans and stir until coated. Pour the nuts onto the prepared cookie sheet.
3. Bake until browned, approximately 10 to 15 minutes.

Nutritional Information open nutritional information

Amount Per Serving Calories: 342 | Total Fat: 31.1g | Cholesterol: 0mg


Besides substituting the Splenda for the brown sugar, I also added some cocoa powder and cinnamon (I didn't measure either of them). The Pecans were absolutely delicious. You could use any type of spice or extract (or nut for that matter) also to change up the flavors.

[ami]

What Are Nut Butters?

In a nutshell, nut butters are any creamy spread made from crushed nuts. These include peanut butter, almond butter, cashew butter, and macadamia-nut butter. On the South Beach Diet, natural nut butters are the best choice, but processed nut butters can also be used as long as they don't contain trans fats and/or a lot of sugar.

How to Use Nut Butters
As with peanut butter, nut butters are a rich source of high-quality protein and monounsaturated fats. Also, like peanut butter, nut butters can be diet busters if eaten in large quantities. When adding nut butter to your daily diet, you can choose to treat it as a protein (eating it with a meal) or as a nut (eating it as a snack). Try to limit yourself to one serving per day, and avoid eating whole nuts on the same day. Your Meal Plan allows for 2 tablespoons daily of any nut butter.

Where to Find Nut Butters
Peanut butter and some other nut butters can now be found in many grocery stores, but some of the best can be purchased in specialty groceries and health-food stores. You can also make your own by grinding up whole nuts in your food processor. Natural nut butters should be stored in the refrigerator to prevent spoilage. If the natural oils separate from the solids, simply stir them together before use.

Enjoy nut butters as dips for vegetables like celery or asparagus on all Phases. On Phase 2, use as a sandwich spread on whole-grain or whole-wheat bread or pita.

[ami]

6 Smart Snacks for the Office

When the mid-morning or afternoon lull sets in at the office, do you find yourself reaching for something unhealthy to munch on? One of the lessons you learn on the South Beach Diet is how important it is to snack on the right foods. Healthy snacks can help normalize your blood-sugar levels at crucial points in the day. Diminishing swings in blood sugar also helps to curb cravings and keep you on a successful weight-loss track. The best finger foods to have on hand? Cut-up veggies, nuts, part-skim cheese sticks, and (on Phase 2) fruit are all great choices whenever you have the urge to snack. But there are many more options as well. Make sure to stock your desk drawer or office fridge with these simple, healthy snacks:

Phase 1

Raw veggies, such as celery, green or red bell pepper strips, cauliflower, and broccoli florets. Use hummus or 2 tablespoons of natural peanut butter for dipping.
Cold cuts (turkey, chicken, lean roast beef, boiled ham)
Part-skim mozzarella cheese sticks
Nuts (15 almonds, 20 peanuts, or 30 pistachios), but be sure to stick to one serving; count these toward your daily nut/seed allowance
Cottage cheese (reduced-fat or fat-free) with salsa or chopped cucumber added
Dry-roasted or boiled, ready-to-eat edamame (green soybeans)
Sunflower seeds (3-tablespoon serving; count these toward your daily nut/seed allowance)
Greek yogurt (plain, fat-free)
Tomato juice or vegetable-juice cocktail, single-serving cans
Water-packed tuna and salmon (individual cans or pouches)



On Phase 2, you can enjoy all of the above, plus…

Carrot sticks with a yogurt-and-herb dip
Artificially sweetened low-fat or nonfat flavored yogurt
Whole-grain crackers and reduced-fat cheese
A serving of high-fiber whole-grain cereal (a great snack without milk)
Dried apricot halves with almonds (7 apricot halves and 7 almonds), but be sure to count the almonds toward your daily nut/seed allowance
Trans-fat-free microwavable popcorn, individual pack (look for varieties that are made with canola oil)

[ami]

A Healthy Snack Mix

Looking for a fun way to spend time with Dad on his special day? Plan a movie night at home — something all Dads can appreciate! Let him choose the movie, and you can prepare the healthy snack mix below.

Southwest Pepita and Pecan Mix (Phase 1)

Description The sweet and smoky aromas of the Southwest will fill your kitchen as you bake this zesty snack. Make it for a movie night at home or pack it into individual snack bags and take it to work. Nutrient-rich pumpkin seeds provide fiber, protein, minerals, and omega-3 fatty acids.

Prep time: 5 minutes
Cook time: 20 minutes

Makes 20 servings

Ingredients
1 tablespoon chili powder
2 teaspoons salt
2 teaspoons ground cumin
1/8 teaspoon cayenne pepper
1 large egg white
2 cups shelled, unsalted raw pumpkin seeds
1 1/2 cups pecan halves
1 cup shelled, unsalted sunflower seeds

Instructions
Position rack in center of oven and heat to 375°F. Lightly coat a baking sheet with cooking spray or vegetable oil. Combine chili powder, salt, cumin, and cayenne in a mixing bowl.

Whisk egg white in a large mixing bowl until foamy, about 15 seconds. Add pumpkin seeds, pecans, and sunflower seeds; mix with a slotted spoon to combine. Sprinkle one-third of the spice mixture over seed mixture and toss to combine and coat evenly. Repeat with remaining spice mixture.

Spread seed mixture on the baking sheet in a single layer. Bake for 10 minutes, break up into clumps, turn pan, and continue baking until seed mixture is crisp and browned, about 10 minutes more.

Remove from oven and cool. Break up into pieces with your fingers and serve. This snack mix can be stored in an airtight container for up to 2 weeks at room temperature or 1 month in the freezer. Heat in a 375°F oven for 5 minutes to re-crisp, if necessary.

Nutritional information
Per (1/4-cup) serving:
170 calories
16 g fat (2 g sat)
5 g carbohydrate
6 g protein
2 g fiber
240 mg sodium

[ami]

Healthy Snacks for the Holidays

The holiday season, filled with open houses, family gatherings, shopping excursions, and an abundance of food and drink, tends to disrupt routine activities, including healthy eating and particularly healthy snacking.

"The South Beach Diet is a lifestyle that works 365 days of the year," says Dr. Arthur Agatston, author of The South Beach Diet Supercharged and the recently published The South Beach Wake-Up Call. "The trick during the holidays is to not only eat three healthy meals based on lean protein, nutrient-dense fruits and vegetables, fiber-rich whole grains, and low-fat dairy — but also to make sure you work in your mid-morning and mid-afternoon snacks, which will help you keep your cravings under control."

Of course, it’s easier if your kitchen is stocked with healthy snacks. Here are a few items you should keep around during the holiday season (and throughout the year) to help keep you on track:

For Phase 1:

Edamame
Hard-boiled eggs
Fat-free or low-fat cottage cheese
Plain nonfat or low-fat yogurt, including 0% Greek yogurt
Fresh vegetables
Hummus
Nuts
Part-skim ricotta cheese
Reduced-fat cheese sticks
Sliced lean deli meat: ham, turkey and chicken breast, roast beef
Tomato juice and vegetable-juice blend

For Phases 2 and 3, stock up on the above plus:

Fresh fruits
High-fiber, whole-grain cereal (look for those with at least 3 grams of fiber and less than 8 grams of sugar)
100% whole-wheat or whole-grain bread
Whole-grain crackers

By enjoying healthy snack foods like these, you can save your moments of indulgence for those truly irresistible holiday treats.

[ami]

Southwest Pepita and Pecan Mix

This recipe makes 20 servings

Recipe Nutrition Info
The sweet and smoky aromas of the Southwest will fill your kitchen as you bake this zesty snack. Make it for a party or pack it into individual snack bags and take it to work. Nutrient-rich pumpkin seeds provide fiber, protein, minerals, omega-3...More
Ingredients
1 spray(s) cooking spray
or vegetable oil, to coat baking sheet
1 tablespoon chili powder
2 teaspoon salt
2 teaspoon cumin, ground
1 pinch pepper, cayenne
1 large egg white(s)
2 cup(s) pumpkin seeds, shelled, raw, unsalted
1 1/2 cup(s) nuts, pecans
1 cup(s) sunflower seeds, shelled, unsalted

Instructions

Position rack in center of oven and heat to 375°F. Lightly coat a baking sheet with cooking spray or vegetable oil. Combine chili powder, salt, cumin, and cayenne in a mixing bowl.
Whisk egg white in a large mixing bowl until foamy, about 15 seconds. Add pumpkin seeds, pecans, and sunflower seeds; mix with a slotted spoon to combine. Sprinkle one-third of the spice mixture over seed mixture and toss to combine and coat evenly. Repeat with remaining spice mixture.
Spread seed mixture on the baking sheet in a single layer. Bake for 10 minutes, break up into clumps, turn pan, and continue baking until seed mixture is crisp and browned, about 10 minutes more.
Remove from oven and cool. Break up into pieces with your fingers and serve. This snack mix can be stored in an airtight container for up to 2 weeks at room temperature or 1 month in the freezer. Heat in a 375°F oven for 5 minutes to re-crisp, if necessary.
One serving is 1/4 cup.

[ami]

Smart Snacks for Traveling

Traveling this summer? Whether you’re flying, taking a train, or loading up the car for a road trip, try to squeeze in time to pack healthy snacks. It’s an ideal way to help ensure that you stay on track with your weight-loss goals. If you don’t have time to pack nutritious munchies at home, you may end up resorting to a convenience store, airport, or train-station kiosk in search of a healthy snack, and the selection may not be ideal. Avoid packing any chips, cookies, snack cakes, candy bars, corn chips, or sugary drinks. Instead, choose from this list of nutritious snacks for traveling:

Phase 1 Snacks

Lean deli meats and/or lettuce roll-ups made with lean deli meats and reduced-fat cheese
Assorted nut mixes
1%, 2%, or fat-free cottage cheese
Part-skim mozzarella cheese sticks
Plain fat-free or low-fat yogurt
Sunflower and/or pumpkin seeds (stick to a 3-tablespoon serving)
Vegetable juice blend
Diet soda or seltzer or bottled water
Individual 2-ounce hummus containers
Hard-boiled eggs
Raw vegetables, such as celery and bell peppers (avoid baby carrots on Phase 1)

Phase 2 Snacks
Everything on Phase 1, plus:

Wraps made with 6-inch 100% whole-wheat or whole-grain tortillas and lean deli meat and reduced-fat cheese
Reduced-fat cheese and whole-wheat crackers
Artificially sweetened low-fat or nonfat flavored yogurt
Fresh fruits
Air-popped popcorn
Canned fruit (water-packed or in its own juice)
South Beach Diet 100-Calorie Snack or Protein Fit Cereal Bars

Phase 3 Snacks
Everything on Phases 1 and 2, plus:

Raisins (stick to a 2-tablespoon serving)
Fruit salad (can be made with watermelon and/or pineapple on Phase 3)