Cooking Class Focused on Healthy Snack Foods - KiiiTV.com South Texas, Corpus Christi, Coastal Bend

Cooking Class Focused on Healthy Snack Foods

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CORPUS CHRISTI (Kiii News) -

A cooking class tailored for those of you with busy, on-the-go lifestyles was held Thursday at the Texas Agrilife building on Corona. It was focused on snack foods.

Helen Borchardt, her husband and about a dozen others gathered for the cooking seminar. Barchardt's husband is pre-diabetic.

Foods like cucumber, tofu rolls, taco balls, banana berry smoothies and a cute after-school snack called a nut-butter fly were made in the class. The goal was to get these folks thinking more about what they can eat than what they can't, plus to try new things like tofu.

Mrs. Borchardt explained what her family's diet was like before attending diabetes education classes.

"They were definitely over-proportioned sizes, and a little heavy towards potatoes, and sausage," Borchardt said. "My husband is of German descent. We learned how to cut back and eat more cabbage and sour kraut, and still enjoy German foods."

Ishmail Richardson, who is only 13-years old, was one of Thursday's youngest participants. He too said his family's diet used to be full of junk food.

"We eat more vegetables, most every meal," Richardson said. "Vegetables, salads and stuff. Green beans and carrots."

If you missed Thursday's cooking demo, no worries. The recipes are below:

Banana Berry Smoothie Oozie

What you will need:
2 bananas
2 cups strawberries
1 cup low-fat milk
1 cup low-fat plain yogurt

What to do:
1. Peel and slice bananas
2. Wash and cut off tops of strawberries
3. Combine bananas, strawberries, milk and yogurt into blender
4. Blend until smooth

Yield: 4 servings
Serving size: 1 cup

Each serving provides:
141 calories
3g total fat
8mg cholesterol
6g protein
26g carbohydrates
3g fiber
74 mg sodium
199 mg calcium

Exchanges: 1 fruit, 1/2 milk, 1/2 fat

Quick Tips: Do not over-blend and the mixture will stay thick.

Cucumber Tofu Rolls

What you will need:
1 block extra firm tofu
1 tablespoon olive oil
2 tablespoons Annie's Lite Gingerly Vinaigrette Dressing
1 tablespoon fresh ginger, minced
1/2 teaspoon ground cumin
Salt and pepper to taste
1 cucumber, washed
8 toothpicks

What to do:
1. Place the oil in a pan on medium-low heat.
2. Drain tofu water and any excess liquid in the sink. Cut 1/8-inch slices along the short side. Cut two slices along the long side of the tofu, making 36 or so 1 1/2-inch by 2-inch pieces.
3. Lay out each piece of tofu in the hot pan. Add the dressing, minced ginger, cumin, salt, and pepper. Allow to cook for 15-20 minutes or until the bottom of each piece is slightly browned then flip to brown other side. Set aside to cool.
4. While the tofu is cooking, prepare the cucumbers. Cut the cucumber lengthwise in 1/8-inch-thick slices to make eight slices.
5. Lay cucumber slice flat on the cutting board. Place a stack of four pieces of tofu on one end of the cucumber, roll it up, and place a toothpick through the center.  Repeat until you make eight cucumber tofu rolls.

Yield: 8 rolls
Serving size: 2 rolls

Each serving provides:
78 calories
3g protein
5g carbohydrates
5.5g fat
222mg sodium

Granola Greatness

What you will need:
2 cups dry quick cooking oats
1/4 tsp salt
1/4 cup honey
1/2 cup wheat germ
2 tbsp vegetable oil
1/4 cup raisins
1/4 cup dates
1/4 cup peanuts
1/4 cup sunflower seeds

What to do:
1. Preheat oven to 250 degrees.
2. Combine oats, salt, honey wheat germ, and oil. Spread mixture onto an ungreased cookie sheet.
3. Bake 30 minutes, stirring once. Remove from oven.
4. Stir in remaining ingredients. Bake additional 15 minutes. Remove and let cool.
5. Store in a closed container and refrigerate until ready to eat.

Yield: 10 servings
Serving size: 1/2 cup

Each serving provides:
191 calories
5g protein
27g carbohydrates
8g fat
0g cholesterol
3g fiber
22mg calcium
56mg sodium

Exchanges: 1/2 bread, 1 fruit, 1 fat

Nut Butter-Fly

What you will need:
4 tbsp peanut butter
2 apples
4 carrots

What to do:
1. Cut apple into thin slices and cut slices in half.
2. Add peanut butter between apple slices and arrange quarters as shown.
3. Add a trimmed carrot stick in the center.

Yield: 4 Nut Butter-Flies
Serving size: 1 Nut Butter-Fly

Each serving provides:
145 calories
3.25g protein
26g carbohydrates
4.5g fat
5.25g fiber
31mg calcium
77.5mg sodium
0mg cholesterol

Rockin' Ranch

What you will need:
1 cup non-fat, plain yogurt
1 cup light sour cream
4 tbsp light mayonnaise
4 tbsp minced chives
2 small clove garlic, peeled
2 tsp white wine vinegar
2 tbsp extra-virgin olive oil
Black pepper to taste

What to do:
1. Finely mince garlic.
2. In a large bowl, stir together yogurt, sour cream, mayo, chives, garlic, vinegar, olive oil, and black pepper until smooth.
3. Serve with favorite vegetables.

Yield: 8 servings
Serving size: 1/4 cup

Each serving provides:
150 calories
3g protein
6g carbohydrates
13g fat

Quick tip: Add your choice of non-starchy veggies for a great afternoon or on-the-go snack.

Taco Balls

What you will need:
1 pound lean (96/4) ground beef
1 1/4 oz package taco seasoning mix
1/2 cup water
1 cup low-fat cheddar cheese
3 cups dry low-fat biscuit mix

What to do:
1. Preheat oven to 350 degrees.
2. Combine all ingredients together in large bowl (Do not cook ground beef).
3. Shape mixture into small balls. Bake on ungreased cookie sheet for 15-20 minutes or until browned.

Yield: 40 servings
Serving size: 1 ball each

Each serving provides:
62 calories
4g protein
4g carbohydrates
4g fat
10g cholesterol
34mg calcium
62mg sodium

Exchanges: 1/2 bread, 1/2 meat, 1/2 fat

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