Three healthy snacks for everybody!

These snacks may be eaten by diabetics as well

These are some of the recipes I have found on the net and I have enjoyed as they are all very light, very tasty and can be made in less than five minutes.

Number 1 - Whole-grain crackers, grapes, and cottage cheese

Nutrient-rich whole grains like cracked wheat, whole wheat and rye can lower blood sugar and cholesterol. The cottage cheese adds protein to stabilize blood sugar, curb hunger pangs, and provide calcium for strong bones. Buy your favorite whole-grain crackers, and make sure that the first ingredient is whole-wheat flour or another whole grain, such as rye. (Even if the ingredient list says "wheat flour," it is not a whole-grain food unless it specifies "whole-wheat flour.") Arrange on a small plate 2 crackers, 1/4 cup non-fat cottage cheese, and 1/4 cup grapes. Serving size: 2 crackers, 1/4 cup cottage cheese, and 1/4 cup grapes.

Nutritional information - Calories: 138, Total Carbohydrate: 21.2g (7%), Dietary Fiber: 1.5g (6%), Sugars 11.9g

Number 2 - Black bean salad

Black beans are high in both fiber and protein, which help stabilize blood sugar and curb hunger pangs. Fiber can also help lower cholesterol. Tomatoes and other veggies add a variety of important nutrients as well as fiber. Rinse a 15-ounce can of lowest-sodium black beans under running water and drain well. Mix the beans in a medium bowl with 1/2 cup chopped fresh tomatoes, 1/2 cup chopped cucumber or celery, 1/2 cup chopped green-bell pepper, and 1/4 cup peeled, cubed avocado. Stir in 2 teaspoons fresh lemon juice, 1 clove minced fresh garlic (or 1/4 teaspoon garlic powder), 1/8 teaspoon salt, and freshly ground black pepper to taste. Serving size: 1/2 cup salad.

Nutrition information - Calories: 57, Total Carbohydrate: 10.6g (4%), Dietary Fiber  4.0g (16%), Sugars 1.3g

Number 3 -Homemade popcorn

Popcorn is high in fiber, and when made from scratch is an all-natural food without additives and artificial flavorings  Pour 1 tablespoon of mild - flavored oil such as canola into a heavy-bottomed medium-large pot. Cover the bottom of the pot with 1/2 cup of popcorn kernels spread in a thin layer. (If the kernels are too crowded, not all of them will pop.) Cover the pot and heat on medium, shaking the pot every minute or so until all of the kernels have popped. Take care not to cook too long, which could scorch the popped kernels. Sprinkle the popcorn with any of the following: 1/4 teaspoon salt, 1/4 teaspoon garlic powder, 1/4 teaspoon allspice, or 1 tablespoon grated Parmesan cheese. Serving size: 1 cup.

Nutritional information - Calories: 40, Total Carbohydrate: 5.8g (2%), Dietary Fiber: 1.0g (4%), Sugars 0.1g

Thank You
Umar Arif
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