It's Snack Time! Healthy (Minimally-Processed) Snack Recipes

In our Fall issue of Heart to Heart magazine, we provide information and guidance about ultra-processed foods and how to limit them in your diet. Here are a few recipes using minimally processed ingredients to support a diet that's less reliant on these unhealthy foods.

Savory Seed Crackers (Yield: 8, 2 crackers per serving)

Ingredients

5 tablespoons sesame seeds 
¼ cup raw pumpkin seeds
¼ cup raw sunflower seeds
1 tablespoon flaxseeds
¼ cup cornstarch (or arrowroot)
2 tablespoons extra virgin olive oil
1 teaspoon onion powder
1 teaspoon garlic powder
½ teaspoon dried rosemary powder (optional)
½ teaspoon kosher salt 
½ teaspoon flaky sea salt
½ cup boiling water 

Instructions

1. Preheat oven to 300ºF. Line a rimmed baking sheet with parchment paper.
2. Add the seeds, cornstarch, olive oil, spices and kosher salt to a mixing bowl and stir until fully combined.
3. Pour boiling hot water over the mixture, stir and leave for 10 minutes to thicken.
4. Transfer mixture to the center of the prepared baking sheet. Using a flexible silicone spatula, gently spread the seeds out towards the edges of pan. Take your time and try to make the layer of seeds as thin as possible, as you create a rectangle that's about an inch smaller all around, than the pan.
5. Sprinkle flaky sea salt evenly over the crackers.
6. Bake for 1 hour, allow to cool in the pan and then break into crackers. Crackers can be stored in an airtight container for up to a week.

Nutrition Info

138 calories, 11.2 grams fat, 1.5 grams saturated fat, 0 mg cholesterol, 176.9 sodium, 1.8g fiber, 0g sugar, 3.2g protein

Whipped Herb Ricotta Dip (Yield: 12 servings)

Ingredients

1 ½ cups ricotta cheese
7-10 leaves fresh basil
1 T. lemon juice
2 T. olive oil
1 T. flaky salt
1 t. Italian seasoning
Cracked pepper to taste
More olive oil and lemon juice to garnish

Instructions

• Place all ingredients in a food processor and blend until smooth.
• Add additional lemon juice, salt and/or pepper to taste as needed.
• Scoop the dip into a bowl.
• Drizzle with olive oil and lemon juice.
• Serve and enjoy!

Nutrition Info

81 calories, 5 grams fat, 2 grams saturated fat, 15 mg cholesterol, 519 sodium, 0g fiber, 0g sugar, 4g protein