Baked Apple Chips

Ingredients:Baked apple chips

2 apples, cored and thinly sliced
Cinnamon to taste


Preheat oven to 275 degrees.

Line a cookie sheet with parchment paper and place the pieces of sliced apple on top.

Sprinkle with cinnamon (to taste).

Bake at 275 degrees for two hours. After 60 minutes, turn them over so they bake evenly. You should check on them after 60 minutes and every 30 minutes after that because oven cook times vary and you don’t want to burn them. Once they look nice and crispy remove them from the oven and allow to cool.

Nutritional information: (4 servings)

Calories: 32
Fat: 0g
Protein: 0g
Carbs: 8.5g

Roasted Chickpeas


15 oz can chickpeas, drained
olive oil spray
1/8 tsp kosher salt
1/4 tsp chili pepper powder
1/4 tsp ground cumin
1/4 tsp paprika
1/4 tsp ground coriander
1/4 tsp curry powder
1/4 tsp garlic powder


Preheat oven to 375°F. Drain chickpeas in a colander and let them dry completely. Pat dry with a paper towel if needed, I usually leave them on the counter an hour to make sure they are very dry.

Arrange on a baking sheet in a single layer and roast for about 35 to 45 minutes, shaking the pan every ten minutes. All ovens are different so make sure they don’t burn. They will be golden brown and crunchy on the inside when done, not moist.

In a medium bowl, combine all the spices. Remove chickpeas from oven when done and spray with olive oil. Immediately toss with spices while hot. Eat at room temperature.


Nutritional information: (serving size = 1/3 cup)

Calories: 144
Fat: 1g
Protein: 8g
Carbs: 26g

No-Bake Energy Bites


1 cup rolled oats
1/2 cup mini semi-sweet chocolate chips
1/2 cup ground flax seed
1/2 cup crunchy peanut butter
1/3 cup honey
1 teaspoon vanilla extract


Combine oats, chocolate chips, flax seed, peanut butter, honey, and vanilla extract together in a bowl; form into balls using your hands. Arrange energy bites on a baking sheet and freeze until set, about 1 hour.


Nutritional information: (24 servings)

Calories: 77
Fat: 4.3g
Protein: 2.4g
Carbs: 8.3g

Yogurt and Granola Parfait


¼ cup granola
½ cup plain yogurt
1 tablespoon maple syrup


Place the granola in the bottom or the parfait glass or dish.  Spoon the yogurt on top.  Drizzle with syrup.


Nutritional information: (1 serving)

Calories: 242
Fat: 7g
Protein: 9g
Carbs: 40g

Jalapeno Poppers


JalapenoPoppers_158_6006 jalapeno peppers
½ cup shredded 75% reduced fat cheddar cheese
¼ cup reduced fat whipped cream cheese
4 scallions chopped fine
½ cup whole wheat flour
1 ½ cups whole-wheat panko breadcrumbs
4 large egg whites
Salt and pepper
½ cup fat-free sour cream


  1. Preheat broiler to high. Place wire baking rack on foil covered baking sheet.
  2. Cut each jalapeno in half and scrape out the seeds and membranes. Place the jalapenos on the prepared backing sheet and broil until they begin to char slightly and are partially cooked (about two minutes). Allow the jalapenos to cool completely.
  3. Preheat oven to 450 degrees.
  4. In a small bowl, mix together the cheddar cheese, cream cheese and half the scallions. Using a teaspoon, fill each jalapeno half with the cheese mixture, packing in tightly.
  5. Put flour in a shallow dish. Put the panko in a small dish. In a medium bowl, whip the egg whites with a whisk until they are extremely foamy, but not quite holding peaks.
  6. Working in batches, dredge the jalapenos in the flour, shaking off any excess. Add the jalapenos to the egg whites and toss to completely coat, being careful to not let any content out. Add the jalapenos, a few pieces at a time, to the panko and coat completely.
  7. Spread the jalapenos out on the wire rack and season them generously with salt and pepper. Spray the jalapenos lightly with cooking spray. Bake until the breading is golden brown and crispy and the cheese is melted throughout.  (about 20 minutes)
  8. Meanwhile, in a small bowl, mix together the sour cream and remaining scallions. Season with salt to taste. Serve with hot jalapenos.


Nutritional information: (6 servings)

Calories: 144
Fat: 5.3g
Protein: 10g
Carbs: 16g