HEALTHY SNACK RECIPES: Triple-Layered Rocket Pops ... Chewy Granola Bars ... Oatmeal Pancakes

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Triple-Layered Rocket Pops

1 cup blueberries (about 6 ounces)

4 teaspoons sugar

1 cup vanilla or lemon low-fat or whole-milk yogurt

1 cup raspberries (about 6 ounces)

Puree the blueberries in a blender or food processor until smooth. With a wooden spoon, press the mixture through a fine-mesh strainer into a bowl, extracting as much juice as possible. Discard the solids. Whisk in 2 teaspoons of the sugar and 2 tablespoons of the yogurt until well combined. Spoon the mixture into ice pop molds, dividing it evenly and filling each mold about one-third full. Freeze until set, 30 to 45 minutes.

Divide 23 cup of the yogurt evenly among the molds, placing it on top of the blueberry layer and filling each mold another third of the way full. Freeze until the yogurt layer is set, 30 to 45 minutes.

Repeat the process used for the blueberries, this time with the raspberries. Carefully spoon the raspberry mixture on top of the yogurt layer, dividing it evenly. Insert sticks. Freeze until firm, at least four hours or up to one week.

To release the pops, run hot water over the outside of the molds for a few seconds; gently pull the sticks.

Yield: Serves 6.

Approximate nutritional analysis per serving: 64 calories, 11 percent of calories from fat, 0.78 grams fat (0.35 grams saturated), 2 milligrams cholesterol, 13 grams carbohydrates, 2 grams protein, 27 milligrams sodium, 2 grams fiber.

Orange Cranberry Seltzer

3 cups unflavored seltzer

½ cup orange juice

½ cup cranberry juice (the kind that’s all juice, not the kind labeled “cocktail”)

1 lime, cut into 4 wedges

Put the seltzer in the pitcher, add the orange and cranberry juices and stir well.

Pour into 4 tall glasses and add 1 lime wedge to each. Serve right away.

Yield: Serves 4.

Crunchy Hawaiian Chicken Wrap

6 10-inch whole-wheat tortillas

1½ cups broccoli slaw

1.5 ounces of raw spinach

¼ cup of pineapple, crushed canned, drained

1 pound, 2 ounces chicken, diced

¼ cup of mayonnaise

¼ cup of vinegar

¼ cup of sugar

1 teaspoon poppy seed

1½ teaspoon garlic powder

1½ teaspoon onion powder

1½ teaspoon chili powder

Cook chicken to 165 degrees internal temperature for 15 seconds in steamer. Cool to 40 degrees within 30 minutes.

Mix together mayonnaise, vinegar, sugar, and poppy seed for dressing.

Mix together broccoli slaw, drained pineapple, spinach, (chopped). Scoop ½ cup broccoli/spinach mixture onto wheat wrap. Place 3 ounces chicken then 1 tablespoon dressing on top. Wrap into buritto style wrap. Cut on diagonal.

Yield: Serves 6.

Approximate nutritional analysis per serving: 367 calories, 17 percent of calories from fat, 507 milligrams sodium.

Chewy Granola Bars

1 13 cups rolled oats

½ cup raw sunflower seeds

½ cup oat bran

1½ cups crisp brown rice cereal

1 cup dried cranberries

2 tablespoons crystallized ginger, chopped

½ cup brown rice syrup

¼ cup turbinado sugar

½ teaspoon fine grain sea salt

1 teaspoon vanilla extract

Grease an 8-inch square glass baking dish, and set aside.

Mix oats, seeds, oat bran, cereal, cranberries and ginger in a large bowl.

In a small saucepan, combine rice syrup, sugar and salt and cook over medium heat, stirring constantly until sugar melts, 1 to 2 minutes. Remove from heat; add vanilla.

Pour over the oat mixture and stir with a rubber spatula until all is moist and coated.

Spread mixture into prepared dish. Cover the mixture with a piece of parchment paper and press down firmly with your hands or a weight. Refrigerate if necessary to get the mixture to stay together. Let sit until firm, cut into pieces.

Yield: Serves 16.

Approximate nutritional analysis per serving: 151 calories, 18 percent of calories from fat, 3 grams fat (no saturated), no cholesterol, 30 grams carbohydrates, 3 grams protein, 79 milligrams sodium, 3 grams fiber.

Lemonade

2 cups sugar

1 cup hot water

2 cups fresh lemon juice

1 gallon cold water

1 lemon, sliced

Mint springs, for garnish

In a 1-gallon container, place sugar and hot water. Stir until sugar dissolves.

Add lemon juice and cold water to make 1 gallon. Stir until well mixed.

Pour lemonade over glasses of ice. Squeeze slice of lemon on top of each glass. Garnish with mint sprig.

Yield: Makes enough for a crowd.

Nonalcoholic Sangria

1 cup orange juice

¼ cup sugar

4 cups grape juice

½ fresh lemon, sliced

½ fresh orange, sliced

1 small apple or peach, cut into wedges

4 cups club soda or seltzer

In a large pitcher, combine orange juice, sugar and grape juice.

Add all cut fruit. Stir until sugar is dissolved.

Refrigerate until cool. Add club soda or seltzer just before serving.

Yield: Serves 8.

Cheese Sticks

2 cups grated sharp Cheddar cheese

¼ teaspoon ground red pepper

½ teaspoon cumin seeds

1 pound (or one package) frozen puff pastry, defrosted

Toss: In a small bowl, toss together cheese, red pepper and cumin seeds. Set aside.

Roll: On a lightly floured work surface, roll out puff pastry into a large rectangle. Position the rectangle vertically. Scatter the bottom two-thirds with half the cheese mixture. Cover with wax paper and press in cheese by rolling gently with a rolling pin. Set aside wax paper.

Fold: Fold the blank top third down and the embossed bottom third up, like a cheesy love letter.

Repeat: Roll out into a big rectangle again. Scatter the remaining cheese across the bottom two-thirds. Press in cheese, as before. Fold, as before. Roll into a big rectangle again.

Cut: Using a pizza cutter, cut the rectangle in half lengthwise. Set one half on a parchment-lined baking sheet. Turn it lengthwise. Starting at the bottom cut the dough into ½-inch thick strips, stopping 1 inch short of the top edge. All the strips will remain attached to this top border, fringe style. Repeat with remaining dough.

Twist: Grasp each strip at the free end and twist. Rest the handle of a wooden spoon on the finished free ends, to prevent untwisting.

Freeze: Slide the pans of twisted cheese sticks into the freezer. Freeze at least 1 hour (or, later secured in a plastic container, up to 1 month).

Bake: Snap the frozen cheese twists off the backbone. Separate slightly on the parchment-lined pans and bake at 375 degrees until just crisp, 14 to 15 minutes. Cool on a rack. These make wonderfully crunchy hors d’oeuvres and get along well with soup.

Yield: About 60 sticks.

Oatmeal Pancakes

1 13 cups rolled oats

1 cup flour

2 teaspoons sugar

1 teaspoon salt

1½ teaspoons baking powder

1 teaspoon baking soda

¼ teaspoon cinnamon

2 eggs, lightly beaten

2 cups buttermilk

Butter, for frying

Grind the rolled oats in a blender until they are as fine as flour. Combine the oats, flour, sugar, salt, baking powder, baking soda and cinnamon in a large mixing bowl.

In a medium bowl, mix together the lightly beaten eggs and the buttermilk.

Stir the buttermilk mixture into the flour mixture in a few quick strokes. All of the dry ingredients should be moistened, but don’t worry if there are a few small lumps. That’s better than overbeating, which will toughen the pancakes. You should have about 4 cups of batter.

Heat a griddle or frying pan over medium-high heat until it’s hot enough that a drop of water skitters and dances across the surface. Brush the pan lightly with butter and then ladle out the pancakes in roughly one-fourth-cup amounts. Cook until the bubbles stop rising from the bottom and the top surface looks slightly dried out, 3 to 4 minutes.

Flip the pancakes and continue cooking until the center feels lightly set when you press the top with your fingertips, about 2 minutes more. Adjust the heat of the griddle as needed so the pancakes cook evenly. Keep the pancakes warm in the oven until all are cooked. This makes about 16 to 18 pancakes.

Yield: Serves 6.

Approximate nutritional analysis per serving: 214 calories, 10 grams protein, 34 grams carbohydrates, 3 grams fiber, 4 grams fat (1 gram saturated), 65 milligrams cholesterol, 5 grams sugar, 829 milligrams sodium.

Wild Rice Pancakes

Rinse ½ cup wild rice under running water. Bring 2 cups of water to a boil, add salt and then add the rice. Reduce the heat to low, cover and cook until the rice is tender and has opened, about 45 minutes. Drain and cool. You should have about 2 cups of cooked rice. Gently fold the cooled rice into the batter and cook as above.

Yield: Serves 6.

Approximate nutritional analysis per serving: 267 calories, 12 grams protein, 46 grams carbohydrates, 4 grams fiber, 4 grams fat (1 gram saturated), 65 milligrams cholesterol, 6 grams sugar, 831 milligrams sodium.

Dried Fruit Pancakes

Place 1 cup of mixed dried fruit (raisins, cherries, cranberries, chopped apricots, etc.) in a bowl and cover with orange juice. Let stand until the fruit has softened slightly, about 20 minutes, then drain. Alternatively, warm the mixture in the microwave for 30 seconds and let stand 5 minutes. Gently fold the drained fruit into the batter and cook as above.

Yield: Serves 6.

Approximate nutritional analysis per serving: 299 calories, 11 grams protein, 54 grams carbohydrates, 4 grams fiber, 4 grams fat (1 gram saturated), 65 milligrams cholesterol, 22 grams sugar, 866 milligrams sodium.

Strawberry Kiwifruit Pops

2 kiwifruit, peeled and cut into quarters

1 cup fresh strawberries, cleaned and hulled

¼ cup water

1 tablespoon sugar (or to taste)

One drop vanilla extract

Puree kiwi and strawberries in food processor or blender with water and sugar. If mixture is too thick, add water, 1 tablespoon at a time, until mixture is easily poured but not runny. Taste for sweetness. If it tastes perfect before freezing, add a pinch or two more sugar, as flavors tend to diminish when frozen.

Pour into pop molds and freeze at least 8 hours. To remove from mold, run hot water over bottom and sides of pop mold for 5 seconds. Repeat for 5 seconds if needed. Serve immediately.

Yield: Serves 4.

Approximate nutritional analysis per serving: 53 calories, 13 grams carbohydrates, 1 gram protein, no fat, no cholesterol, 2 grams fiber, 2 milligrams sodium, 9 grams sugar.

Mango Lassi Yogurt Pops

1 mango

1½ cups plain yogurt (regular, low-fat or fat-free)

2 to 3 teaspoons sugar, or to taste

Peel mango and cut fruit away from pit. Discard pit. Puree mango flesh in food processor or blender. In a bowl, stir yogurt until smooth and creamy (no lumps). Add sugar and pureed mango and stir to blend thoroughly. Taste for sweetness. If it tastes perfect before freezing, add a pinch or two more sugar; flavors tend to diminish when frozen.

Pour into pop molds and freeze at least 8 hours. To extract, run hot water over bottom and sides of pop mold for 5 seconds. Repeat for 5 seconds if needed. Serve immediately.

Alternatives: Try fresh blueberries or strawberries instead. Generally, you need only ½ cup of fruit puree to 12 ounces yogurt. Just remember to taste for sweetness, as fruits vary.

Yield: Serves 6.

Approximate nutritional analysis per serving: 52 calories, 3 grams protein, 9 grams carbohydrates, 1 gram fat, 13 percent of calories from fat, 3 milligrams cholesterol, no fiber, 33 milligrams sodium, 9 grams sugar.

Grape Pops

1½ cups seedless red grapes, cut in half

4½ cups white grape juice

Divide grape halves among the pop molds. Pour in the grape juice. If using wooden pop sticks, freeze for 1½ hours to 2 hours and then insert the sticks. Continue freezing for a total of 6 hours. Remove from freezer. Let stand at room temperature for 5 minutes before removing the pops from the molds. Enjoy immediately.

Yield: Serves 6.

Approximate nutritional analysis per serving: 140 calories, 35 grams carbohydrates, 1 gram protein, no fat, no cholesterol, 1 gram fiber, 10 milligrams sodium, 33 grams sugar.

Watermelon-Lemonade Ice Pops

Puree in food processor 2 cups (packed) finely chopped seeded watermelon; ¾ cup frozen lemonade concentrate (half of a 12-ounce can), thawed; 3 tablespoons sugar and a pinch of salt.

Divide mixture among eight ice pop molds. Cover and freeze until firm, at least four hours.