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PRESENTED BY THE MANY BENEFITS OF MINDFUL SNACKING SPON SOR ED CON TEN T BY KATHER IN E LEWIS Summer Snack Plate HUMMUS KALE CHIPS POPSICLES YOGURT Largely made from chickpeas (also known as garbanzo beans), hummus is an excellent alternative to heavy, calorie-laden dips. Chickpeas are high in fiber, which means they鈥檙e filling and a friend to the digestive system, plus they鈥檙e cholesterolfree and won鈥檛 spike blood sugar. Better yet, making hummus at home requires just a few ingredients, so you can tailor the recipe to include spices like cayenne or chile powder for a little heat, or lean into fall with a roasted carrot or pumpkin hummus. Kale chips have a similar crunch and appeal to potato chips, but with more nutrients and fewer calories. These dark green leaves are packed with vitamins as well as fiber. For the best homemade kale chips, opt for curly kale that鈥檚 been thoroughly washed and dried with stems removed. Toss with a bit of olive oil and salt before baking for about 20 minutes. Take advantage of the waning days of summer 鈥� when many fruits are at their juicy best 鈥� and make sweet, hydrating popsicles. They present the perfect opportunity to 鈥渆at the rainbow.鈥� You can use blueberries, which are a good source of antioxidants; bright red strawberries, which are packed with vitamin C; or kiwi, which brings a slate of vitamins as well as potassium. Grabbing a scoop or two of ice cream from the freezer can easily lead to consuming more than intended. Satisfy that craving by opting for Greek or Icelandic yogurt instead, which can still be very flavorful but with fewer calories overall. Its live bacterial cultures can also help promote good gut health, which in turn may help provide a boost to overall health. Plain, unsweetened yogurt is the best choice. Mix in berries or a bit of honey to sate a sweet tooth or use Greek yogurt as the base for a zippy dip like tzatziki. Creating a summer snack plate is a fun way to flex your creative muscles. Here is a basic blueprint for a plate that is sweet, crunchy, refreshing and satisfying. Add as much or as little as you need to feed yourself or a crowd. INGREDIENTS 2 or 3 fruits (such as strawberries, grapes) 2 or 3 vegetables (such as carrots, cucumbers, radishes 鈥� all are good dippers) 2 dips or cheeses (such as hummus or garlic and chive soft cheese) Pita chips and choice of crackers Chocolate chip protein bites (see recipe below) PROTEIN BITES (makes 12 to 15 pieces) 陆 cup nut butter 陆 cup oats 陆 cup chocolate protein powder (may also use vanilla) 3 to 4 Tbsp milk 1 Tbsp honey 1 tsp vanilla 陆 tsp cinnamon YOUR HEALTH TIPS We reach for snacks for all kinds of reasons 鈥� for the taste, out of boredom, to bridge the gap between meals. The average American eats between one and three snacks every day, but that鈥檚 not necessarily a bad thing. 鈥淲hile snacking can sometimes have a bad reputation 鈥� bringing up images of foods high in calories, sugar, salt and processed meat 鈥� it can certainly be part of an overall healthy diet,鈥� said Hank Dart, M.S., Washington University public health expert at Siteman Cancer Center. 鈥淥ptions like low-salt nuts, sliced vegetables, fresh or frozen 鈥� not in syrup 鈥� fruit, 100% whole-grain crackers and plain Greek yogurt. Combination snacks can be particularly satisfying: mixing fruit like berries with plain yogurt, or whole-grain crackers or bread with hummus or peanut butter.鈥� 2 Tbsp mini chocolate chips Making snacks at home is almost always a healthier choice than turning to vending machines or prepackaged goods. It allows you to be more aware of portion size, and you can easily adjust ingredients to cater to your family鈥檚 favorite flavors. Like spice? Add an extra jalape帽o to that mango salsa. Prefer something savory? Roast some chickpeas with paprika and garlic powder. 鈥淎t home, try to make it simpler for you and your family to choose better options,鈥� Dart said. 鈥淪tock up on healthy snacks and keep them in places that make them easy to see and grab, such as cut-up cucumber on the top shelf of the fridge, or oranges and whole-grain crackers in a basket on the counter.鈥� Snacking can be a mindful, deliberate choice that leads to eating a wider variety of foods HANK DART, M.S. Washington University public health expert at Siteman Cancer Center PREPARATION Mix nut butter, oats, protein powder and 2 Tbsp milk in a medium bowl until well combined. Stir in honey, vanilla and cinnamon. Dough should be soft enough to roll into balls but not sticky. Add remaining milk 1 Tbsp at a time if too dry. Mix in chocolate chips. Roll into balls. Enjoy immediately or refrigerate. PHOTO PROVIDED BY SITEMAN CANCER CENTER and enjoying the vitamins, minerals and other nutrients they can bring. 鈥淲e don鈥檛 need to give up the less-healthy snacks that we love, but cutting back on them and replacing them with healthier options can give a real boost to the quality of our diets and our overall health and wellness,鈥� Dart said. 鈥淚t can take some time and a bit of effort to make that switch, but it鈥檚 well worth it. Happy snacking.鈥� PHOTO PROVIDED BY SITEMAN CANCER CENTER Know Your Risk. Change Your Future. siteman.wustl.edu/YDR