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What's Your Plan of a Snack?

Power Breakfast, Energy Mix, Fast-Break Green Salad and TV-Time Baked Apple With Pear & Almond Filling

(Family Features) - Having a snack attack? Don't feel guilty. To boost your energy level without boosting your weight, many nutrition experts recommend planning nutritious mini meals throughout the day - also known as snacks.

A recent national survey showed that depending on the time of day, Americans look for different qualities in the food they eat. In the morning and at midday, they're most likely to choose based on nutrition. But for an evening snack, they're most likely to cite taste. With this in mind, here are some morning-'til-night snacks using almonds, apples and pears - a combination that's both nutritious and tasty, as well as readily available year-round and easy to keep on hand.

Happy snacking!

Facts About These Snacks

Mom was right, an apple a day really does keep the doctor away:

A medium, tennis ball-sized apple is full of flavor, only 80 calories and is fat-free, proving it's the perfect snack for downsizing waistlines and boosting good health.
One apple contains one-fifth of the recommended daily requirement for cholesterol-busting, cancer-fighting fiber.
Recent research reports that antioxidant-rich apples may promote health in a range of ways, including promoting heart and lung health and reducing the risk of certain cancers.
U.S. researchers found that daily intake of apples and apple juice may help protect against heart disease by reducing damage caused by LDL, the "bad" type of cholesterol.

A one-ounce handful of heart-healthy, cholesterol-free almonds - that's about 23 - is a powerhouse of nutrients:

It provides about half the daily requirement of alpha- tocopherol vitamin E, the form of antioxidant vitamin E the body prefers.
It's high in healthful monounsaturated fat and magnesium and a good source of fiber and protein.
It also packs calcium, potassium, phosphorus and iron into its 160 calories.
Best of all, it can lower "bad" cholesterol as much as 4.4 percent in one month - and, in one study, two daily handfuls reduced LDL levels more than 9 percent in the same period.

Pears are an excellent fresh fruit that may aid in reducing the risk of cancer and heart disease:

A medium-sized pear has 100 calories, 210 milligrams of potassium, 7 milligrams of vitamin C, 7 milligrams of dietary fiber and no sodium, cholesterol or fat.
To ripen pears, place them in a paper bag at room temperature for a few days.
Fresh pears are a good fruit inclusion in a non-insulin- dependent diabetic diet, as they satisfy a "sweet tooth."
To tell when a pear is ripe, check the neck - it should yield to gentle pressure.

Power Breakfast

This is a nutrient-dense, open-faced sandwich that's fast, even if you're on your way out the door. Serves 2.

2 slices whole grain bread
1 apple, favorite variety
1 USA pear, favorite variety
2 tablespoons almond butter*
Chopped almonds, roasted**

Toast bread. Meanwhile, core and slice pear and apple 1/4- inch thick. Spread toast with almond butter, top with apple and pear slices and garnish with chopped almonds.

*Almond butter may be found next to the jams and jellies in some supermarkets. Otherwise, make it by grinding together 1 cup roasted almonds and 1/8 teaspoon salt in a food processor or blender, then adding 3 tablespoons almond or vegetable oil in a slow, steady stream and blending until the mixture comes together. This recipe makes 3/4 cup.

**To roast chopped almonds, preheat oven to 350°F. Roast 8-12 minutes, until light brown.

Approximate nutritional analysis per serving: 254 calories, 8g protein, 37.5g carbohydrates, 8g dietary fiber, 10g fat, 1g saturated fat, .26g monounsaturated fat, 0mg cholesterol, 72mg sodium, 33% calories from fat

Energy Mix

Here's a portable, nonperishable snack to hold back late afternoon hunger. Serves 4.

1 cup whole, natural almonds
1/4 teaspoon salt
1 cup diced dehydrated USA pears*
1 cup diced dried apples*

Preheat oven to 350°F. Place almonds on baking sheet and roast 8-12 minutes, stirring occasionally, until fragrant. Combine almonds with apples and pears.

*To make a batch of dehydrated pears or apples, use 2-2 1/2 pounds ripe Bartlett pears or same amount firm, tart apples such as Rome Beauty, Jonagold or Granny Smith. Pare, core and slice fruit 1/4-inch thick. Brush with lemon juice, if desired. Place slices in a single layer on nonstick or parchment-lined baking sheet. Dry fruit at 150°F or lowest oven setting for 2 hours. Turn slices and dry 2-3 hours longer or until completely dried. Time will vary depending on precise temperature and ripeness of fruit. Apples will be done before pears. Makes about 3 cups.

Approximate nutritional analysis per serving: 314 calories, 8g protein, 35g carbohydrates, 8.4g dietary fiber, 18g fat, 1g saturated fat, 11g monounsaturated fat, 0mg cholesterol, 151mg sodium, 48% calories from fat

Fast-Break Green Salad

To eat this at midday or in the afternoon, take the ingredients to work individually, packing the vinaigrette in a small jar. Assemble the salad just before eating it. Serves 2.

Vinaigrette: 1 tablespoon plus 2 teaspoons orange juice
1 teaspoon white balsamic, pear balsamic or white wine vinegar
1/2 teaspoon olive oil
Pinch salt
Pinch pepper
3 tablespoons sliced almonds
2 cups tightly packed mixed greens, washed and torn into bite-sized pieces
1 firm tart apple such as McIntosh, Golden Delicious, Granny Smith or Pink Lady, cored and sliced
1 USA pear, any variety, cored and sliced
1 thin slice low-fat ham (optional)
1 tablespoon soft goat cheese*

Preheat oven to 350°F. Make vinaigrette by whisking together first five ingredients in small bowl or by shaking together all ingredients in small jar; set aside. Place almonds on baking sheet and roast 8-12 minutes until light brown. Place greens on each plate, and top with apple and pear slices. Drizzle dressing over all, and sprinkle with warm almonds. Arrange ham and goat cheese next to greens.

*Prepare salad without goat cheese for lower-fat option.

Approximate nutritional analysis per serving (without cheese): 585 calories, 17g protein, 41g carbohydrates, 14g dietary fiber, 40g fat, 3g saturated fat, 22g monounsaturated fat, 0mg cholesterol, 81mg sodium, 30% calories from fat

TV-Time Baked Apple With Pear & Almond Filling

This treat is an oh-so-satisfying way to end the day - with some last-minute nutrition to boot. Serves 2.

1 large baking apple, halved vertically and cored
2 teaspoons low-fat cream cheese
1 small USA pear, any variety, cored and diced very small
1/2 teaspoon light brown sugar
1/8 teaspoon cinnamon
2 tablespoons chopped almonds
3 tablespoons water or apple juice

Preheat oven to 350°F. Use spoon or small ice cream scoop to scoop out some apple flesh from each half, leaving room for filling. (You can just eat the apple flesh; no need to reserve.) Dab cream cheese in the cavity of each half. Toss pear with brown sugar and cinnamon; fill each apple half with diced pear, reserving extra for another use. Sprinkle pear filling with almonds, pressing down to make them adhere. Place apple halves in baking dish and add water or apple juice. Cover and bake 30 minutes, then baste with juices and bake uncovered 10 minutes or until almonds are roasted.

Approximate nutritional analysis per serving: 205 calories, 3.9g protein, 30.6g carbohydrates, 6.4g dietary fiber, 8.7g fat, 1.2g saturated fat, 4g monounsaturated fat, 3mg cholesterol, 20mg sodium, 36% calories from fat

For more information:
www.AlmondsAreIn.com
www.usapple.org
www.usapears.com

SOURCE: Almond Board of California
Pear Bureau Northwest
U.S. Apple Commission