Salmon Salad Crackers

This salmon salad is easy to make and great to have onhand. You can stuff it in a sandwich, a wrap, or lettuce leaves, and it’s great atop a salad and with crackers. 

Makes: 8 servings

Ingredients

2 (6-ounce) cans unsalted salmon, drained and flaked
1/3 cup chopped celery
¼ cup chopped red onion, soaked in ice water for 10 minutes, drained and rinsed (see recipe notes)
¼ cup light mayonnaise
2 tbsp capers, drained
2 tbsp chopped Italian parsley
1/8 tsp black pepper
32 crackers, such as Low Sodium Ritz Crackers

Method

  1. Place the salmon in a small bowl and flake with a fork. Set aside.
  2. In a medium bowl, combine the celery, onion, mayonnaise, capers, parsley, and pepper. Mix well. Add the salmon to the dressing, tossing gently. Makes 2 cups of salmon salad.
  3. Place a level tablespoon of salad on each cracker.

Recipe Notes:

  • Onions are soaked in cold water to decrease their strong flavor. The cold water keeps the onions super crunchy, while the sulfur compounds that give onion its pungent, harsh flavor will fade in the water.
  • Choose your favorite low sodium crackers. Some options are Low Sodium Ritz crackers, unsalted saltines, and Wheat Thins with a Hint of Salt.
  • Take it up a notch by turning this snack into a fancy appetizer by topping each salmon salad cracker with a cucumber slice.
  • Salad holds up to 4 days in the fridge.

Serving size: 4 crackers with 1 tbsp of salmon salad on each

Calories: 150
Fat: 8g
Saturated Fat: 1.5g
Trans Fat: 0g
Cholesterol: 20mg
Carbohydrates: 9g
Sugar: 1g
Fiber: 0g
Protein: 10g
Sodium: 172mg
Calcium: 106mg
Phosphorus: 142mg
Potassium: 235mg

Cream Cheese and Tomatillo Spread

Make your tomatillo salsa from scratch, or purchase a low-sodium brand. If using a prepared tomatillo salsa, this spread requires just two ingredients and 30 seconds of prep. Don’t forget the chips!

Makes: 8 servings

Ingredients

1 pound tomatillos
1 anaheim chili pepper
1 jalapeño pepper
1 cup onions, cut in chunks
1 garlic clove, peeled
1 tbsp olive oil
½ cup packed cilantro
2 tbsp fresh lime juice
1 tbsp sugar
1 (8-ounce) package low fat cream cheese
Low sodium pita chips (not included in nutrient analysis)

Method

  1. For the salsa, in a medium bowl, cover the tomatillos with warm water. Set aside for 20 minutes. This is not necessary, but makes removing the husks easier.
  2. Preheat oven to 400°F.
  3. Peel the husks from tomatillos and rinse off the sticky residue from the skins. Throw away the husks.
  4. Toss tomatillos, anaheim pepper, jalapeño, onion, and garlic with olive oil. Spread out on a foil or parchment-lined, rimmed baking sheet.
  5. Place in oven and roast until soft and a bit charred, about 18-20 minutes, turning peppers halfway through.
  6. Remove from oven and let cool for a few minutes. Remove the stem, seeds, and outer skin from the peppers.
  7. Transfer vegetables and their juices to a food processor. Add cilantro, lime juice, and sugar. Pulse until mixture is mostly smooth and no big chunks of tomatillos remain, scraping down sides of bowl as needed. The salsa will be a bit thinner at first, but will thicken as it sits for a few hours in the refrigerator.
  8. For the spread, place cream cheese on a plate. Let stand at room temperature about 30 minutes to soften.
  9. Pour 1 cup of the tomatillo salsa over and around the cream cheese. Place remaining salsa in a covered container and store in the refrigerator for up to a week.
  10. Serve cream cheese and tomatillo spread with chips.

Serving size: ¼ cup


Calories: 170
Fat: 10g
Saturated Fat: 3.5g
Trans Fat: 0g
Cholesterol: 15mg
Carbohydrates: 18g
Sugar: 7g
Fiber: 1.5g
Protein: 4g
Sodium: 128mg
Calcium: 53mg
Phosphorus: 73mg
Potassium: 315mg

Popcorn 3-Ways

Who doesn’t love unwinding on a Friday night with a good movie and popcorn? Here are three delicious flavors to cure any snack attack!

Plain Popcorn

Serving size: 1 cup
Makes: 8 servings

Ingredients

½ cup popcorn kernels or 8 cups no sodium or low sodium popcorn

Method

  1. Heat a 4-quart nonstick pot with a tight fitting lid over medium heat. When the pot is hot, add the popcorn kernels.
  2. Cover with the lid and shake the pot every couple of seconds. The kernels should start popping within 1-2 minutes. Continue to gently shake the pot every 2 seconds until at least 3 seconds elapse in between kernel pops.
  3. Remove from the heat. Transfer to a bowl and allow popcorn to cool. 

Recipe Notes

  • If you have a hot air popcorn machine, pop popcorn according to manufacturer’s instructions.
  • When time’s an issue, you can get low sodium air-popped popcorn at most grocery stores. This works great in a hurry!
  • Use fresh popcorn kernels. Fresh kernels yield big, fluffy popcorn. As kernels are exposed to air over months or years, they dry out.
  • When possible, purchase organic kernels so you can be assured that the corn is not genetically modified.

Sriracha Popcorn

Makes: 8 servings

Ingredients

2 tbsp unsalted butter, melted
4 tsp sriracha
8 cups popcorn, air-popped

Method

  1. In a small bowl, whisk together butter and sriracha.
  2. In a large bowl, drizzle sriracha butter over popcorn and toss well to coat evenly.

Serving size: 1 cup


Calories: 59
Fat: 3g
Saturated Fat: 2g
Trans Fat: 0g
Cholesterol: 8mg
Carbohydrates: 7g
Sugar: 1g
Fiber: 1g
Protein: 1g
Sodium: 70mg
Calcium: 2mg
Phosphorus: 26mg
Potassium: 35mg

Cinnamon Sugar Popcorn

Makes: 8 servings

Ingredients
3 tbsp granulated sugar
1 ½ tsp ground cinnamon
2 tbsp unsalted butter, melted
8 cups popcorn, air-popped

Method

  1. In a small bowl, toss together sugar and cinnamon.
  2. In a large bowl, drizzle butter over popcorn and toss well to coat evenly.
  3. Sprinkle with cinnamon sugar, tossing again to coat all kernels.

Recipe Notes

The key to flavorful popcorn is to toss it very well with the butter first, then with the cinnamon sugar.

Serving size: 1 cup

Calories: 75
Fat: 3g
Saturated Fat: 2g
Trans Fat: 0g
Cholesterol: 8mg
Carbohydrates: 11g
Sugar: 5g
Fiber: 1.5g
Protein: 1g
Sodium: 0mg
Calcium: 7mg
Phosphorus: 25mg
Potassium: 27mg

Fruit Kabobs with Marshmallow Creme

Combine just two ingredients for a delicious, fluffy and creamy fruit dip dessert. This popular dessert couldn’t be any easier!

Makes: 6 servings

Ingredients

1 (8-ounce) package low fat cream cheese, softened
1 (7-ounce) jar marshmallow creme
12 (6-inch) wooden skewers
12 strawberries (about 12 ounces)
12 large pineapple chunks (about 10 ounces)
36 seedless grapes, green or red (about 8 ounces)

Method

  1. In a medium bowl, blend cream cheese and marshmallow creme with a hand mixer until smooth and creamy.
  2. Thread one strawberry, one pineapple chunk, and three grapes on each skewer.
  3. Arrange finished skewers on a tray and serve with dipping sauce.
  4. A single serving is two fruit skewers with two tablespoons of marshmallow cream cheese dip.
  5. Refrigerate leftover dip in an airtight container for up to four days.

Recipe Notes:

For another great snack idea, serve leftover dip with graham crackers.

Serving size: 2 fruit skewers + 2 tbsp dip

Calories: 198
Fat: 6g
Saturated Fat: 3.5g
Trans Fat: 0g
Cholesterol: 20mg
Carbohydrates: 38g
Sugar: 28g
Fiber: 1.5g
Protein: 4g
Sodium: 156mg
Calcium: 67mg
Phosphorus: 69mg
Potassium: 190mg