Nothing cures the need for nibbles like a plate of warm and crispy nachos. Trouble is, this tasty snack can pack a really powerful calorie punch. Cut down on calories and carbs with these six tricks for replacing the tortilla chips in your nachos.

1. Zucchini – Take all that fresh summer zucchini and throw it on the grill to create a nacho chip with an added flavor boost, and vitamin kick.
2. Grilled Sweet Potatoes – Slice up some sweet potatoes and grill to crisp them. Basically potato chips!
3. Baked Sweet Potatoes – There’s no end to the number of ways sweet potatoes can up your nacho game. For a slight variation on the grilled potatoes: slice, sprinkle with olive oil and salt and throw in the oven to crisp.
4. Greek Pita Chip Nachos – The Mediterranean diet is well known to be super healthy and highly nutritious. Get your Greek on and make your own crispy pita chips. Whole wheat is a plus!
5. Cheese Nachos – More cheese? Yes please! In this creative variation, bake a sheet of your favorite cheese to crisp it up and use the cheese itself as a chip.
6. Teeny Pepper Nachos – Hit up Trader Joe’s for a bag of those cute lil’ bell peppers and slice them up to create a crispy, colorful (and healthy!) base for your nachos.

Ingredients
1/4 cup olive oil
5 cloves garlic, finely minced
1 pint red grape tomatoes, halved lengthwise
1 pint yellow grape tomatoes, halved lengthwise
1 tablespoon balsamic vinegar
16 fresh basil leaves, chiffonade, plus more if needed
Salt and pepper

Directions

1. Heat the olive oil in a small pan over medium heat.
2. Lightly sauté the garlic, about a minute until it is golden brown (too brown and its burnt).
3. Pour into a mixing bowl and set aside to cool.
4. Add the tomatoes, balsamic vinegar, basil and salt and pepper, stirring gently to combine.
5. Add more salt, pepper and basil to taste.

Fighting the signs of time can be an uphill battle, but it doesn’t mean you need to splurge on the latest cream or cleanser, diet can have a lot to do with it. Here are ten foods to keep in mind when you’re considering the signs of ageing.

1. Brazil Nuts – Delicious and often part of some wonderful mixed nuts, Brazil nuts are a tasty option.
2. Sesame Seeds – Sprinkled on breads or over some cookies, this treat from the Middle East has been shown to help with signs or ageing.
3. Mushrooms – This one may come as a surprise, but are friends in the fungi family are here for more than just topping a pizza.
4. Fortified plant milk – A good option for those who are trying to cut down on lactose, fortified plant milk can replace regular milk in your daily cereal.
5. Dark chocolate – Another great excuse to break out a bar of some delicious dark chocolate.
6. Olives – Another trick from the Middle East. Olives and olive oils have the right fats to keep you looking young.
7. Blueberries – Packed with antioxidants, the delicious berries can be a quick addition to a bowl of cereal or smoothie.
8. Tuna – Fresh or canned – it doesn’t matter, getting the right kinds of fats is crucial to keeping your complexion.
9. Bell Peppers – Toss them in a salad or eat raw with humus, you’re face will thank you later.
10. Pineapple – There’s another reason to mix up some pina coladas! Invite your friends and enjoy!

1. Don’t drop another $50 on take-out for the family dinner. Try out these delicious restaurant-style Asian chicken burgers instead and watch the compliments roll in.

Ingredients
Cooking spray
1 small carrot
1 small red onion, halved
1 pound ground chicken
1/4 cup panko (Japanese breadcrumbs)
1/4 cup hoisin sauce
1 tablespoon grated peeled ginger
4 teaspoons low-sodium soy sauce
3 teaspoons hot Asian chili sauce, such as sambal oelek
8 ounces white mushrooms, thinly sliced
2 teaspoons toasted sesame oil
Juice of 1 lime
4 whole-wheat sesame hamburger buns

Directions

1. Crank up the over to 375 degrees Fahrenheit. Spray a baking sheet with the cooking spray. Shred the carrot and ½ onion into a large bowl, and add the chicken, panko, 2 tbs hoisin sauce, ginger, 3 tsp soy sauce and 1 tsp sambal oelek and mix with a large spoon or hands until combined. Shape the chicken mixture into 4 patties and lay on the sprayed sheet. Bake for 20 minutes or until cooked through.
2. While this is in the over, thinly slice the rest of the onion, and toss is in a bowl with the mushrooms, sesame oil, 1 tsp soy sauce and lime juice. In another bowl, combine 2 tbs hoisin sauce and 2 tsps sambal oelek with 1 tbs water.
3. Toast those hamburger buns in the over for a few minutes until warm. Place the patties on the buns and top with the hoisin-sambal sauce and the mushroom mixture. Enjoy!
4. Per serving: Calories 360; Fat 14 g (Saturated 3 g); Cholesterol 75 mg; Sodium 1,143 mg; Carbohydrate 40 g; Fiber 4 g; Protein 24 g

Udon noodles are a typical Japanese delicacy and are primarily made up of wheat flour, water and salt. With such a simple make-up, the thick noodles are generally light on calories. Combined with some well-seasoned tofu and fresh Asian green vegetables, you will have a delicious, hearty and healthy meal. Just follow this super simple recipe for an easy to serve dish.

Ingredients

1 8 – ounce package udon noodles

4 tablespoons roasted peanut oil, or 3 tablespoons sesame oil mixed with 1 tablespoon vegetable oil

1 12 – ounce package firm tofu, cut into 12 pieces

Kosher salt and freshly ground pepper

1 11 – ounce package Asian cooking greens or baby spinach

1 bunch scallions, thinly sliced diagonally

Large pinch of red pepper flakes

3 tablespoons soy sauce

Pinch of sugar

 

 

Directions

Cook the Udon noodles according the the package instructions. Make sure to watch them as if left too long they can end up mushy. Once they are ready, drain most of the water, but keep about ⅓ of a cup.

Make sure the Tofu is dry before seasoning with salt and pepper to taste. Heat 2 tablespoons of oil in a medium skillet and add the tofu. Keep the tofu in the skillet for approximately 4 minutes – 2 minutes on either side, it should be golden brown in color. Once cooked – set it aside and keep warm.

Cook, and toss the green vegetables in the warm skillet – with a touch of oil until they are just wilted. Add the scallions, red pepper flakes, another tablespoon of oil, the soy sauce and sugar as well as leftover cooking water from the noodles and heat to create a broth. Place the broth into a bowl and top it off with the warm tofu. Voila!

Unfortunately, calorie-zapping machines haven’t been invented (yet), so we aren’t able to eat pizza without any guilt. But using these nifty tricks to make healthy food taste better is the next best thing.

We all have some sort of aversion to broccoli, asparagus, carrots and/or some other form of “healthy” food. Admit it. Even if you eat your daily recommended servings of fruits and veggies, you would happily pick burritos over beets everyday. And heck, we’d be right there with ya. But have you ever wondered exactly why we have these negative feelings towards this food group? Its not because we’re resentful children, still stubbornly resisting the foods our parents force us to eat. Its because they smell funny. Yes, really. Dr. Thierry Thomas-Danguin, along with his colleagues at the Center for the Science of Flavor and Food in Dijon, France has found through extensive research that the particular smell of healthy foods have a negative effect on consumers.

Our bodies crave fattening and high calorie foods because they have the most amount of stored energy in them. Thierry said, “Most consumers know that they should be eating more healthful foods made with reduced amounts of fat, sugar and salt. But this is problematic because these are the very ingredients that make many of the foods we like taste so delicious.” Since a big part of our sense of taste is connected to our sense of smell, disguising the bitter aroma of vegetables can be the secret to eating healthier. Adding fresh spices and herbs to a salad or roasted vegetable medley can increase its appeal and make people want to eat it. Hey, we’ll give it a try!

We all know its tasty, but eating raw cookie dough is really not worth the risk and you should listen when your mom tells you to cut it out. Here’s the thing though, unlike what your mother told you, it might not be the raw eggs that are the problem. According to the CDC, only one in every 20,000 eggs is infected with salmonella. Egg regulations and preparation methods have vastly improved over the years to ensure that even raw eggs are safe to eat.

The surprising culprit is in fact, the flour. Here’s a dose of reality that you might not want. The truth is that when animals defecate, the bacteria in the poop gets into the soil where grain grows. That contaminated grain gets turned into flour and the bacteria is still there – alive and well in the form of the well-known E. Coli.

 

It’s not the first time raw flour has been the culprit for an E. Coli problem. In 2009 a woman died after eating a batch of Nestle Tollhouse cookie dough that was made with infected flour. Although Nestle started treatment on their flour, not every company and restaurant has done the same so it would be wise to play it safe. If you really can’t kick the habit, try finding a recipe for cookie dough that will avoid the dangerous ingredients.

Give your fish an upgrade with this delightful salty-sweet recipe. The layers of flavor will keep you coming back for more and by using salmon, you’re steering clear of calorie-packed meat. 

Ingredients
2 tablespoons Dijon mustard
2 tablespoons finely chopped fresh cilantro
1 tablespoon light mayonnaise
2 teaspoons pure maple syrup
Four 5-ounce skinless center-cut salmon fillets
Kosher salt and freshly ground black pepper

Directions

1. Preheat the oven to 400 degrees Fahrenheit.
2. Prep your baking sheet with a layer of tin foil.
3. In a bowl, mix together the mustard, cilantro, mayonnaise and maple syrup. 
4. Lay the salmon filets on the baking sheet and sprinkle with ¼ teaspoon of both salt and pepper.
5. Spoon the maple-mustard mixture over the salmon and spread to coat evenly.
6. Back until cooked through, about 10-12 minutes. Garnish with the remaining cilantro.

A bite of chocolate here and a few spoons of ice cream there, a sweet tooth are hard to control. Folks with a sweet tooth find it hard to stop reaching for sugary snacks and sugar consumption can have severely adverse effects. These are the secrets to make cutting back easy.

#1 Pass Over Processed Foods
Processed foods, even those that are not sweet, usually contain more sugar than you think. Tomato sauce, chips and other “basic” foods are more sugary than we’d like to believe. Staying away from processed foods can help you avoid those hidden sugars.

 

#2 Three Square Meals
Sticking to a schedule for meals and not leaving yourself high and dry without food, can help stop you from reaching for a quick Snickers when you’re hankering for a snack.

 

#3 Fruit is your Friend
Bananas might not be your top choice for desert, but your body will thank you. The natural sugars of fruits are far better for you, and also will help ease the sugar cravings.

 

#4 Check your Magnesium Levels
If you really find yourself looking for some sugar more often than seems natural, you might be low on magnesium. Foods like spinach, kale and legumes contain the magnesium that can help balance your food cravings.

 

#5 No Artificial Sweeteners
Artificial sweeteners can seem like a godsend for those of us with a sweet tooth. But the calorie-free powders are packed with chemicals that are worse for your sugar cravings in the long run.

Food trends abound, super food trends wax and wane and the “it” food of today might be old news by next week. But some foods are here to stay. They might seem to be part of the latest fad, but they deserve some real attention. Listen up to these five foods that have already made the headlines but should not be pushed back into the annals of history just yet.

1. Kale

This luscious and leafy green is a tasty and filling vegetable with huge quantities of vitamins and minerals that are great for digestion and keeping you feeling fresh. There are plenty of kale related products out there, but buying the veg fresh is best. Bagged kale chips, even when marketed as “healthy” can have quite a bit of added sodium, and even sugar. Cut out the unnecessary calories by buying your own kale and finding a quick recipe for your own kale chips. Or for a super easy, and cheap fix for your snacking needs, try washing a bunch of fresh kale, shred into small pieces and massage together with olive oil, balsamic vinegar, a bit of honey and a dash each of salt and garlic powder. You’ll get that salty fix without the bad stuff.

2. Quinoa 

For those who are always craving something carby – like pasta, quinoa can be a great option. It is superbly high in protein, has a similar texture to carbs, and is wonderfully filling. While eating healthy should not mean just finding ways to make healthy foods taste like unhealthy foods, quinoa can be a great gateway for people trying to cut out the bad stuff from their diets. Cooking up quinoa is easy and it can be flavored really to taste. While it can also serve as a replacement to rice, there are plenty of ways to dress up quinoa in some tasty and creative ways. For a really easy dinner try cooking up some quinoa, roasting some sweet potatoes and throwing over lettuce. Sprinkle with dried cranberries, lemon juice, olive oil and salt and pepper.

3. White, Red and Black Beans 

Beans get a bad rep for being heavy and having less than desirable side effects, but the real truth is that beans have excellent flavor and are incredibly versatile. Canned beans are quick, but for those who really want to be careful with their sodium, dried beans are a better option. Simply soak the beans overnight and boil when you are ready to use them. You can add the exact amount of salt you desire without worrying about other additives. Easy chili recipes abound, but to add a dash of protein into your daily diet, throw a bunch of beans over your salad for a tasty power punch.

4. The Antioxidants

Every day it seems like there is more talk about antioxidants. Things like blueberries and pomegranates are the “it” foods that everyone seems to think will work magic on their figures. The truth is though, that these fruits offer serious doses of minerals that can be good for skin and digestion. While they’re in style, they’ll be a little on the pricey side. But, a cheaper way to add berries to your diet is to go with frozen. They offer the same health benefits without the price tag.

5. Yogurt

Frozen yogurt is probably the more fashionable option these days, but the tasty treat is loaded with sugar. Your digestive track will thank you for indulging in yogurt every now and then. The downside is that most yogurt options contain ridiculously high amounts of sugar. In order to make the naturally sour snack palatable, companies load up on the corn syrup. Try looking for sugar free or plain yogurt. Add a spoon or honey or some agave syrup and top with berries or granola for a low sugar treat that will provide wonderful amounts of protein and energy.

Remember that no single food is going to solve every single problem, everything needs to be eaten in moderation. Don’t be afraid to step out of your comfort zone and get creative. Happy snacking!

Nothing cures the need for nibbles like a plate of warm and crispy nachos. Trouble is, this tasty snack can pack a really powerful calorie punch. Cut down on calories and carbs with these six tricks for replacing the tortilla chips in your nachos.

1. Zucchini – Take all that fresh summer zucchini and throw it on the grill to create a nacho chip with an added flavor boost, and vitamin kick.
2. Grilled Sweet Potatoes – Slice up some sweet potatoes and grill to crisp them. Basically potato chips!
3. Baked Sweet Potatoes – There’s no end to the number of ways sweet potatoes can up your nacho game. For a slight variation on the grilled potatoes: slice, sprinkle with olive oil and salt and throw in the oven to crisp.
4. Greek Pita Chip Nachos – The Mediterranean diet is well known to be super healthy and highly nutritious. Get your Greek on and make your own crispy pita chips. Whole wheat is a plus!
5. Cheese Nachos – More cheese? Yes please! In this creative variation, bake a sheet of your favorite cheese to crisp it up and use the cheese itself as a chip.
6. Teeny Pepper Nachos – Hit up Trader Joe’s for a bag of those cute lil’ bell peppers and slice them up to create a crispy, colorful (and healthy!) base for your nachos.

Ingredients
1/4 cup olive oil
5 cloves garlic, finely minced
1 pint red grape tomatoes, halved lengthwise
1 pint yellow grape tomatoes, halved lengthwise
1 tablespoon balsamic vinegar
16 fresh basil leaves, chiffonade, plus more if needed
Salt and pepper

Directions

1. Heat the olive oil in a small pan over medium heat.
2. Lightly sauté the garlic, about a minute until it is golden brown (too brown and its burnt).
3. Pour into a mixing bowl and set aside to cool.
4. Add the tomatoes, balsamic vinegar, basil and salt and pepper, stirring gently to combine.
5. Add more salt, pepper and basil to taste.

Fighting the signs of time can be an uphill battle, but it doesn’t mean you need to splurge on the latest cream or cleanser, diet can have a lot to do with it. Here are ten foods to keep in mind when you’re considering the signs of ageing.

1. Brazil Nuts – Delicious and often part of some wonderful mixed nuts, Brazil nuts are a tasty option.
2. Sesame Seeds – Sprinkled on breads or over some cookies, this treat from the Middle East has been shown to help with signs or ageing.
3. Mushrooms – This one may come as a surprise, but are friends in the fungi family are here for more than just topping a pizza.
4. Fortified plant milk – A good option for those who are trying to cut down on lactose, fortified plant milk can replace regular milk in your daily cereal.
5. Dark chocolate – Another great excuse to break out a bar of some delicious dark chocolate.
6. Olives – Another trick from the Middle East. Olives and olive oils have the right fats to keep you looking young.
7. Blueberries – Packed with antioxidants, the delicious berries can be a quick addition to a bowl of cereal or smoothie.
8. Tuna – Fresh or canned – it doesn’t matter, getting the right kinds of fats is crucial to keeping your complexion.
9. Bell Peppers – Toss them in a salad or eat raw with humus, you’re face will thank you later.
10. Pineapple – There’s another reason to mix up some pina coladas! Invite your friends and enjoy!

1. Don’t drop another $50 on take-out for the family dinner. Try out these delicious restaurant-style Asian chicken burgers instead and watch the compliments roll in.

Ingredients
Cooking spray
1 small carrot
1 small red onion, halved
1 pound ground chicken
1/4 cup panko (Japanese breadcrumbs)
1/4 cup hoisin sauce
1 tablespoon grated peeled ginger
4 teaspoons low-sodium soy sauce
3 teaspoons hot Asian chili sauce, such as sambal oelek
8 ounces white mushrooms, thinly sliced
2 teaspoons toasted sesame oil
Juice of 1 lime
4 whole-wheat sesame hamburger buns

Directions

1. Crank up the over to 375 degrees Fahrenheit. Spray a baking sheet with the cooking spray. Shred the carrot and ½ onion into a large bowl, and add the chicken, panko, 2 tbs hoisin sauce, ginger, 3 tsp soy sauce and 1 tsp sambal oelek and mix with a large spoon or hands until combined. Shape the chicken mixture into 4 patties and lay on the sprayed sheet. Bake for 20 minutes or until cooked through.
2. While this is in the over, thinly slice the rest of the onion, and toss is in a bowl with the mushrooms, sesame oil, 1 tsp soy sauce and lime juice. In another bowl, combine 2 tbs hoisin sauce and 2 tsps sambal oelek with 1 tbs water.
3. Toast those hamburger buns in the over for a few minutes until warm. Place the patties on the buns and top with the hoisin-sambal sauce and the mushroom mixture. Enjoy!
4. Per serving: Calories 360; Fat 14 g (Saturated 3 g); Cholesterol 75 mg; Sodium 1,143 mg; Carbohydrate 40 g; Fiber 4 g; Protein 24 g

Udon noodles are a typical Japanese delicacy and are primarily made up of wheat flour, water and salt. With such a simple make-up, the thick noodles are generally light on calories. Combined with some well-seasoned tofu and fresh Asian green vegetables, you will have a delicious, hearty and healthy meal. Just follow this super simple recipe for an easy to serve dish.

Ingredients

1 8 – ounce package udon noodles

4 tablespoons roasted peanut oil, or 3 tablespoons sesame oil mixed with 1 tablespoon vegetable oil

1 12 – ounce package firm tofu, cut into 12 pieces

Kosher salt and freshly ground pepper

1 11 – ounce package Asian cooking greens or baby spinach

1 bunch scallions, thinly sliced diagonally

Large pinch of red pepper flakes

3 tablespoons soy sauce

Pinch of sugar

 

 

Directions

Cook the Udon noodles according the the package instructions. Make sure to watch them as if left too long they can end up mushy. Once they are ready, drain most of the water, but keep about ⅓ of a cup.

Make sure the Tofu is dry before seasoning with salt and pepper to taste. Heat 2 tablespoons of oil in a medium skillet and add the tofu. Keep the tofu in the skillet for approximately 4 minutes – 2 minutes on either side, it should be golden brown in color. Once cooked – set it aside and keep warm.

Cook, and toss the green vegetables in the warm skillet – with a touch of oil until they are just wilted. Add the scallions, red pepper flakes, another tablespoon of oil, the soy sauce and sugar as well as leftover cooking water from the noodles and heat to create a broth. Place the broth into a bowl and top it off with the warm tofu. Voila!

Unfortunately, calorie-zapping machines haven’t been invented (yet), so we aren’t able to eat pizza without any guilt. But using these nifty tricks to make healthy food taste better is the next best thing.

We all have some sort of aversion to broccoli, asparagus, carrots and/or some other form of “healthy” food. Admit it. Even if you eat your daily recommended servings of fruits and veggies, you would happily pick burritos over beets everyday. And heck, we’d be right there with ya. But have you ever wondered exactly why we have these negative feelings towards this food group? Its not because we’re resentful children, still stubbornly resisting the foods our parents force us to eat. Its because they smell funny. Yes, really. Dr. Thierry Thomas-Danguin, along with his colleagues at the Center for the Science of Flavor and Food in Dijon, France has found through extensive research that the particular smell of healthy foods have a negative effect on consumers.

Our bodies crave fattening and high calorie foods because they have the most amount of stored energy in them. Thierry said, “Most consumers know that they should be eating more healthful foods made with reduced amounts of fat, sugar and salt. But this is problematic because these are the very ingredients that make many of the foods we like taste so delicious.” Since a big part of our sense of taste is connected to our sense of smell, disguising the bitter aroma of vegetables can be the secret to eating healthier. Adding fresh spices and herbs to a salad or roasted vegetable medley can increase its appeal and make people want to eat it. Hey, we’ll give it a try!

We all know its tasty, but eating raw cookie dough is really not worth the risk and you should listen when your mom tells you to cut it out. Here’s the thing though, unlike what your mother told you, it might not be the raw eggs that are the problem. According to the CDC, only one in every 20,000 eggs is infected with salmonella. Egg regulations and preparation methods have vastly improved over the years to ensure that even raw eggs are safe to eat.

The surprising culprit is in fact, the flour. Here’s a dose of reality that you might not want. The truth is that when animals defecate, the bacteria in the poop gets into the soil where grain grows. That contaminated grain gets turned into flour and the bacteria is still there – alive and well in the form of the well-known E. Coli.

 

It’s not the first time raw flour has been the culprit for an E. Coli problem. In 2009 a woman died after eating a batch of Nestle Tollhouse cookie dough that was made with infected flour. Although Nestle started treatment on their flour, not every company and restaurant has done the same so it would be wise to play it safe. If you really can’t kick the habit, try finding a recipe for cookie dough that will avoid the dangerous ingredients.

Give your fish an upgrade with this delightful salty-sweet recipe. The layers of flavor will keep you coming back for more and by using salmon, you’re steering clear of calorie-packed meat. 

Ingredients
2 tablespoons Dijon mustard
2 tablespoons finely chopped fresh cilantro
1 tablespoon light mayonnaise
2 teaspoons pure maple syrup
Four 5-ounce skinless center-cut salmon fillets
Kosher salt and freshly ground black pepper

Directions

1. Preheat the oven to 400 degrees Fahrenheit.
2. Prep your baking sheet with a layer of tin foil.
3. In a bowl, mix together the mustard, cilantro, mayonnaise and maple syrup. 
4. Lay the salmon filets on the baking sheet and sprinkle with ¼ teaspoon of both salt and pepper.
5. Spoon the maple-mustard mixture over the salmon and spread to coat evenly.
6. Back until cooked through, about 10-12 minutes. Garnish with the remaining cilantro.

A bite of chocolate here and a few spoons of ice cream there, a sweet tooth are hard to control. Folks with a sweet tooth find it hard to stop reaching for sugary snacks and sugar consumption can have severely adverse effects. These are the secrets to make cutting back easy.

#1 Pass Over Processed Foods
Processed foods, even those that are not sweet, usually contain more sugar than you think. Tomato sauce, chips and other “basic” foods are more sugary than we’d like to believe. Staying away from processed foods can help you avoid those hidden sugars.

 

#2 Three Square Meals
Sticking to a schedule for meals and not leaving yourself high and dry without food, can help stop you from reaching for a quick Snickers when you’re hankering for a snack.

 

#3 Fruit is your Friend
Bananas might not be your top choice for desert, but your body will thank you. The natural sugars of fruits are far better for you, and also will help ease the sugar cravings.

 

#4 Check your Magnesium Levels
If you really find yourself looking for some sugar more often than seems natural, you might be low on magnesium. Foods like spinach, kale and legumes contain the magnesium that can help balance your food cravings.

 

#5 No Artificial Sweeteners
Artificial sweeteners can seem like a godsend for those of us with a sweet tooth. But the calorie-free powders are packed with chemicals that are worse for your sugar cravings in the long run.

Food trends abound, super food trends wax and wane and the “it” food of today might be old news by next week. But some foods are here to stay. They might seem to be part of the latest fad, but they deserve some real attention. Listen up to these five foods that have already made the headlines but should not be pushed back into the annals of history just yet.

1. Kale

This luscious and leafy green is a tasty and filling vegetable with huge quantities of vitamins and minerals that are great for digestion and keeping you feeling fresh. There are plenty of kale related products out there, but buying the veg fresh is best. Bagged kale chips, even when marketed as “healthy” can have quite a bit of added sodium, and even sugar. Cut out the unnecessary calories by buying your own kale and finding a quick recipe for your own kale chips. Or for a super easy, and cheap fix for your snacking needs, try washing a bunch of fresh kale, shred into small pieces and massage together with olive oil, balsamic vinegar, a bit of honey and a dash each of salt and garlic powder. You’ll get that salty fix without the bad stuff.

2. Quinoa 

For those who are always craving something carby – like pasta, quinoa can be a great option. It is superbly high in protein, has a similar texture to carbs, and is wonderfully filling. While eating healthy should not mean just finding ways to make healthy foods taste like unhealthy foods, quinoa can be a great gateway for people trying to cut out the bad stuff from their diets. Cooking up quinoa is easy and it can be flavored really to taste. While it can also serve as a replacement to rice, there are plenty of ways to dress up quinoa in some tasty and creative ways. For a really easy dinner try cooking up some quinoa, roasting some sweet potatoes and throwing over lettuce. Sprinkle with dried cranberries, lemon juice, olive oil and salt and pepper.

3. White, Red and Black Beans 

Beans get a bad rep for being heavy and having less than desirable side effects, but the real truth is that beans have excellent flavor and are incredibly versatile. Canned beans are quick, but for those who really want to be careful with their sodium, dried beans are a better option. Simply soak the beans overnight and boil when you are ready to use them. You can add the exact amount of salt you desire without worrying about other additives. Easy chili recipes abound, but to add a dash of protein into your daily diet, throw a bunch of beans over your salad for a tasty power punch.

4. The Antioxidants

Every day it seems like there is more talk about antioxidants. Things like blueberries and pomegranates are the “it” foods that everyone seems to think will work magic on their figures. The truth is though, that these fruits offer serious doses of minerals that can be good for skin and digestion. While they’re in style, they’ll be a little on the pricey side. But, a cheaper way to add berries to your diet is to go with frozen. They offer the same health benefits without the price tag.

5. Yogurt

Frozen yogurt is probably the more fashionable option these days, but the tasty treat is loaded with sugar. Your digestive track will thank you for indulging in yogurt every now and then. The downside is that most yogurt options contain ridiculously high amounts of sugar. In order to make the naturally sour snack palatable, companies load up on the corn syrup. Try looking for sugar free or plain yogurt. Add a spoon or honey or some agave syrup and top with berries or granola for a low sugar treat that will provide wonderful amounts of protein and energy.

Remember that no single food is going to solve every single problem, everything needs to be eaten in moderation. Don’t be afraid to step out of your comfort zone and get creative. Happy snacking!