My Clean Sweet Snacks List

Food takes a big bite out of a family's budget and why it's one of the subjects I write about on THE SAVVY SHOPPER. We don't have the choice of not eating, and o'man, does food take up a lot of our time from shopping for it, preparing it, and cleaning up after cooking it. We could save so much time and rid ourselves of a repetitive task if only we could stop eating! But regardless of household income, we must eat to live!

Protein bars are great to keep in the pantry for snacks and quick meals when you have no appetite or don't have time to eat. Sometimes I'll put a protein bar in my bag if an appointment will cause me to miss breakfast, lunch, or dinner. It keeps our blood sugar from plummeting. The problem with protein bars is the ones high in protein and low in sugar and calories can taste chalky and bland. Also, they are not a substitute for real food, i.e. balanced meals, which we should eat 90% - 95% of the time. 

That said, my senior mother will no longer eat her oatmeal in the mornings and overall she's become a very finicky eater, so I supplement her real food with healthy protein bars to ensure she gets sufficient protein, whole grains, and calories. 

1) Clean Protein Bars are the best-tasting protein bars I've found thus far. In addition to their great taste, I like their 15 grains of protein, their 7 grams of fiber from 6.5 grams of whole grains, as well as, their reasonable price at Walmart (which I order online). They are fairly big bars at 190 calories too. While the Clean Protein Bars' simple ingredients are a big plus, at 10 grams of sugar per bar, they are slightly over the margin of what nutritionists recommend. Ideally, protein bars should contain between 5 grams - 8 grams of sugar each, but good luck finding lower-sugar protein bars that taste good enough to eat. 

2) Occasionally I also buy Pure Protein Bars, yet at 20 grams of protein with 1 gram - 2 grams of sugar, they are too dense and chalky tasting to be as satisfying to eat. They don't taste bad, but bars that go over 17 grams of protein nearly always sacrifice texture. We reach for them less often.

With the Clean Protein Bars, I'm ok with the 10 grams of sugar in exchange for relatively high protein, moderate calorie count, and delicious taste. One characteristic to note: The bars fall apart when you eat them, so on the run, take a napkin with you!

3) South Forty Nut Bars - I love everything about this snack except the $3 per bar cost and 260 calories. Both price and calories really add up! Not as high in protein as you'd think, yet they are a nut lover's dream snack made with only a few, simple and clean ingredients. A sometimes treat because we don't love flavorless, monotonous food regardless of how nutritious it is. Perhaps a competitor will figure out how to make nut bars more affordable. Nuts are expensive!

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4) My oatmeal cookies are healthier with less fat and sugar than most, but you do need some sugar to make cookies. They are delicious and a sometimes tasty treat especially if you're trying to get a picky eater to drink a glass of milk. Fast, easy, and cheap to bake from scratch, they contain mainly nutritious ingredients and are a complete protein with egg and nuts.

Makes 20 oatmeal cookies. Just the right amount.

My Oatmeal Cookies

Ingredients:

2 tablespoons butter

4 tablespoons (1/4 cup) brown sugar

2 tablespoons golden syrup (or substitute graduated sugar)

1 egg

1 teaspoon vanilla

3/4 cup Oats (either quick or old-fashioned, uncooked work)

3/4 cup all-purpose flour

1/2 teaspoon baking soda

1 capful of cider vinegar - Ensures a proper rise.

1/2 teaspoon each of nutmeg and pumpkin spice mix 

I add the extras below: 

1 tablespoon of raisins - Keeps the batch moist for extra days.

2 tablespoons of dark chocolate chips - You can also smash up a dark chocolate bar if you lack the chocolate chips.

2 tablespoons of white chocolate chips (Full disclosure: white chocolate isn't chocolate and has no nutritional value.:)

2 tablespoons of walnuts

Directions:

1) Using a fork, stir together the butter, brown sugar, and golden syrup.

2) Toss in the egg and mix in vanilla.

3) Add the oats, all-purpose flour, and baking soda.

4) Stir in the vinegar, nutmeg, and pumpkin spice.

5) Fold in the extras: raisins, nuts, dark chocolate chips, and white chocolate chips. At this step, I added 2 extra tablespoons of oatmeal to get a drier dough, so eyeball the consistency.

6) Refrigerate for 20 minutes or in the freezer for less time. Cold cookie dough is easier to handle.

7) I used a small cookie scooper to form and drop the dough on a cookie sheet sprayed with cooking spray. 

8) Bake at 375 degrees F for about 10 minutes. I like my oatmeal cookies crispy on the outside yet soft and done on the inside. (13 - 14 minutes makes crispy cookies, a 2nd preference.) Remove from the oven and let cool. Enjoy!

 

Moderation is the key to healthy snacks, which ideally should be no more than 200 calories. Try to make the calories in everything you eat, including sweet snacks, count!

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Inflation Busters: Look For Value Naturals Snacks

With inflation falling but still with us, food is taking a big bite out of everybody's budget. At my local Key Food Supermarket, as well as, at other supermarkets including Shop Rite, Value Naturals brand of snacks is still an excellent value. I paid $4.99 for 9 ounces of Walnuts, $1.99 for 6 ounces of Crystalized Sliced Ginger, and $2.99 for 8 ounces of Sun Dried Tomatoes. This Supermarket label has a wide assortment of other snacks available including candies and an oriental umami-flavored mix. I don't buy the oriental unami crunchy snacks with dried horseradish flavored peas because when in my pantry I can't stop eating them! I do pop 2 or 3 of the Crystalized Ginger slices in my mouth if I crave something sweet; the walnuts for a healthy dose of protein; and the Sun Dried Tomatoes if I eat cheese and crackers but think I should have cooked a vegetable.

My 3 favorites are always in my pantry. In addition to snacks, they can go on a cheese platter ... the Sun Dried Tomatoes go well in salads ... and the Walnuts into baked goods.

Although not sold in bigger sizes, they seem to last for a while, and the value pricing makes them inexpensive to rebuy as needed. I feel a little more affluent and fancy stocking them, caviar tastes on a tuna fish budget as the saying goes.😁😂 

Speaking of which, look for Value Naturals Snacks in the canned tuna, produce, or meat sections of your local supermarket. Usually, you'll find them in the exterior, i.e., the aisles near the walls where the real food lays.

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Fat-Free Hot Zesty Cheerios

I won't lie. The above bags of salty savory snacks are what I crave. I eat them 10% of the time. I want them 100% of the time. I'm addicted, and sometimes I need a hit. I want to eat them daily, nightly, and not in moderation! 

Sooooo I'm trying to find other healthier, fat-free, savory snacks to take the edge off ... and to eat the other 90% of the time when I don't let myself eat Cheetos or Doritos. Here's what I'm trying now ... you make the snack yourself, but it's mostly seasoning:

Fat-Free Hot and Zesty Cheerios

Ingredients:

1 egg white

1 teaspoon chili powder

1/2 teaspoon dried cumin

1 teaspoon garlic powder

1/4 teaspoon salt

1/4 teaspoon ground pepper

3 cups Cheerios (multi-grain or oat)

Directions:

1) Whisk the egg white into peaks. Mix in the spices and next add and coat the cheerios with the egg white mixture.

2) Transfer the spiced cheerios onto a cookie sheet lined with aluminum foil sprayed with cooking oil.

3) Bake in a preheated 350-degree F oven for 10 - 20 minutes. Check for doneness after 10 minutes.

Cool and eat.

Again I won't lie. Zesty Cheerios are not as addicting as Crunchy Cheetos or Nacho Doritos, but they are crunchy, zesty, and tasty. They'd also be delicious if made with butter. I like the hot spicy snack very much as a healthy alternative. 

Additionally in the recipe, you can substitute other unsweetened cereal such as Chex, or mini shredded wheat, plus add salted nuts or popcorn to make a party mix, as well as, experiment with the flavor by adding Worcestershire sauce or Parmesan or dried cheddar cheese (the one in a shaker you buy for popcorn). Creole seasoning or a dried Italian spice blend works too. Another idea is to mix the fat-free homemade snack with a bag of Cheetos and Doritos to at least cut your calories in half ... but that may be the addict talking.😁

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Extra Sharp Cheddar Cheese Scones

Photos of scones: Delish

Many people like sweet scones (or snacks). I have a savory palate and love spicy, salt and cheese. The following cheesy scones, tweaked from King Arthur Flour, make a delicious breakfast or evening snack. 

Homemade is usually better, but who has time or the desire to spend hours in the kitchen? So like all the recipes on THE SAVVY SHOPPER, these scones are easy-peasey to make and bake:

Ingredients:

2 cups all-purpose flour (or 1 cup whole wheat and 1 cup all-purpose)

1/2 teaspoon salt
1 tablespoon baking powder

Photo: WiseGeek

5 tablespoons ice cold butter, diced
2 large eggs

1/3 cup buttermilk

1 cup chopped, extra 
sharp cheddar cheese (Extra sharp is the only way to go!:)
1 small (about 1/4 cup) onion (or scallion) chopped
1 tablespoon Dijon mustard
1 teaspoon hot sauce

Directions:

1) In a large mixing bowl, whisk the dry ingredients together: flour, salt and baking powder.

2) With your hands, quickly work in the ice cold, diced butter until you get a crumbly consistency. Try not to touch it too much. You want the butter to stay cold and in pieces (that's what's makes great scones, as well as, southern biscuits).

3) Mix in the eggs, buttermilk, Dijon mustard and hot sauce. I like spicy, but you may leave out the mustard or hot sauce if you wish.

4) Toss in the extra sharp cheddar and diced onion.

5) Sprinkle plenty of flour on a flat surface. Dump the dough onto a flat surface. Flatten and form a rectangle. Toss extra flour on the dough and your hands as needed.

Oh look, somebody ate half the batch.

6) Cut the flat rectangle into 5 squares, then cut those on half to form 10 triangles.

7) Transfer the triangle unbaked scones onto a buttered and floured prepared baking sheet. Optional: You can brush the tops with a little melted butter and/or sprinkle on more cheese, if you wish. Oh, ye'ah!

8) Bake for 20 - 25 minutes at 350 degrees F in a preheated oven until they begin to brown and the the scones are done. Remove from the oven and eat warm. 

9) Throw any leftovers into the freezer to reheat on another day. Later remove one or two and microwave for a minute to eat. Place a wet paper towel in the microwave to maintain moisture.

Cheddar cheese scones are perfect for a weekend brunch, no? Crusty on the outside, soft on the inside and melted cheese with every bite! Serve with Virgin or Bloody Marys, and your guests may never leave!


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Sweets And Treats As Holiday Gifts

Some people are difficult to buy gifts for because they really don't need anything, or we are unsure of their tastes. For these folks I select delicious treats I'd be delighted to receive. If I don't know what you want, I'll get you what I want, (and ha, maybe you'll share it with me!😋) Here are 5 additional gifts to consider:

1) Dark chocolate Belgium truffles (see above↑) would probably top my list. A special treat at Christmas when visions of sugar plums are dancing in our heads!

2) Dark chocolate is also perfection combined with a thick layer of white chocolate and pieces of peppermint. Williams-Simona offers their peppermint bark starting in November. Select dark, or milk chocolate.

A refreshing and irresistible candy; and this year you can personalize the tin, if you wish. Putting a name on the tin adds an $8 charge.

3) With cookies and sweets in abundance, a gift of deluxe nuts is a lovely change ... and healthy. This salty snack may last into the New Year.

4) A box of chocolate covered Oreos is another holiday gift idea. You can either purchase them finished; or buy Oreos, dip them into melted Baker's chocolate and box them yourself for less money, depending on how busy and industrious you are. Cheapest price/but for 5 lbs at CandyStore.com.

5) The last gift idea is a box of good ole American Russell Stover Chocolate Covered Nuts selling at your local drugstore. As a child, I often got a box for Christmas. A winning combination of milk chocolate and nuts, and the quality of the chocolate is good (which unforturnately isn't always true of American chocolate).

All are gifts people can share with family and friends during the holidays. A hostess needs refreshments to welcome extra people into a home, so thoughtful gifts, indeed!


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Homemade Microwave Popcorn

Photo: Colorbox

Popcorn is a whole grain, low calorie snack. At 30 calories a cup, it is high in fiber. I have owned 3 hot air popcorn poppers. When one burned out I bought another. But as it turns out, you don't need a hot air popper, or a special microwave bowl to make homemade unbuttered popcorn. All it takes is dry popcorn kernels, a microwave and a brown paper lunch bag. Who knew?

I always knew not to buy the commercial microwave popcorn at the supermarket. It contains too much fat, and too many chemicals. Plus it's expensive! That's why I used a hot air popper. But lately, I tried a brown paper lunch bag, and it works too!

Two pounds of unpopped popcorn is $2.49, and 50 brown paper lunch bags sell for $2.99 at the drugstore. If you keep the bag clean, it can be used more than once.

Directions: 

1) Fill the paper bag with 1/4 cup of unpopped kernels. 

2) Fold the opening of the bag over to close it.

3) Microwave for about 2 1/2 minutes. Stay close by to remove the popcorn after it stops popping. When you no longer hear popping, remove quickly so the popcorn doesn't burn.

I love eating the hot popcorn directly out of the bag. But feel free to toss it into a bowl and add melted butter, salt, garlic or cheese if you wish. Easy-peasy, single serving! Cheap too.


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