#cookfree

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This sweet, yummy snack keeps you satisfied and looking healthier than ever!

Ingredients:

a handful of washed blackberries

soft cheese of your choice. try low fat cream cheese, cottage cheese, or even goat cheese if you can!

whole grain or whole wheat toast

The calcium in the cheeses helps the skin stay hydrated. The blackberries are filled with vitamin C, which will keep your skin nice and smooth. If you choose a cheese like cottage cheese, you also get an extra protein boost!

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A grade school classic. This protein rich snack will give you a great energy boost, along with some carefree nostalgia.

Ingredients:

1/2 ripe banana

natural peanut butter

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Great Idea to get rid of that exam induced stress!

Ingredients:

1/2 ripe banana

enough chocolate spread for a nice treat, but not too much!

whole grain or whole wheat toast

optional: for an extra crunch and dose of healthy fats, add some chopped walnuts

"This combo aids production of 'happy hormone' serotonin and keeps your blood sugar stable."

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*This recipe has been slightly changed and modified from its original form.

Total Time: 15 min

Ingredients:*

1 can (16-oz.) dark kidney beans

1 can (16-oz.) white or cannellini beans

1 can ( 16-oz.) black beans

1/2 cup chopped red onion

1/2 cup chopped red bell pepper

(optional) reduced-calorie light Italian dressing (add some olive oil and a few of your favorite herbs instead)

3 tablespoon(s) (or more, to taste) balsamic vinegar

1/2 cup(s) chopped parsley, for garnish (optional)

Preparation:

Rinse and drain beans. Place beans in large bowl with onions, peppers, dressing and balsamic vinegar; toss to mix well. Chill for at least 2 hours

Garnish each serving with parsley (optional)

*Note, this recipe yields 10 servings. Half recipe if necessary. Enjoy this healthy lunch option.

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Total Time: 15 min

Ingredients:

3 6-ounce cans tuna (in water), drained

3 tablespoons capers, roughly chopped

5 tablespoons (extra-virgin) olive oil

4 teaspoons red wine vinegar

kosher salt and pepper

1 medium fennel bulb, halved lengthwise and thinly sliced (onion thinly sliced would also work well)

3/4 cup fresh flat-leaf parsley, roughly chopped

1 large baguette (whole grain or whole wheat)

Preparation:

In a medium bowl, combine the tuna, capers, 3 tablespoons of the oil, the vinegar, and ¼ teaspoon pepper.

In another bowl, combine the fennel (or onion), parsley, ¼ teaspoon each salt and pepper, and the remaining oil.

Cut the baguette in half lengthwise, then quarters or sixths crosswise. Divide among plates. Serve the tuna and fennel (or onion) salads over the bread.

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Prep Time: 5 min Total Time: 5 min

Ingredients:

frozen or fresh mixed berries of your choice

candied ginger

Plain or vanilla yogurt (greek if you'd like)

Ice (if fresh berries are used)

Preparation: Toss together a mix of fresh, ripe berries, such as blueberries, raspberries, chopped strawberries, and blackberries. Spoon plain or vanilla yogurt into the bottom of a parfait glass. Top with a spoonful of chopped candied ginger, followed by a handful of berries. Repeat, finishing with berries and garnishing with ginger.

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Prep Time: 5 min Total Time: 5 min

Ingredients: 

2 cups light chocolate soy milk

1 cup frozen or fresh raspberries

1/2 teaspoon vanilla

Ice (If fresh raspberries are used) 

1 banana (optional)

*Remember, this recipe has soy in it. If you have a soy allergy, the soy milk can be replaced with almond milk, rice milk, or low-fat milk. Keep in mind that with alternatives the tastes will differ.

*This recipe calls for a blender