Mercy Health Regional Executive Chef Bryan Nader’s Recipes for Healthier Snacks and Lunches

Proper nutrition is a crucial factor in maintaining health.

HUMMUS LUNCH

Ingredients:

1/3 cup hummus *can use store-bought*

¼ cup baby carrots

½ apple sliced

¼ cup pretzels

1 stalk celery, cut into strips

Preparation

1. Wash and cut fruit and veggies.
2. Place hummus into a lidded compartment of lunch container.
3. Place remaining items into separate compartments of container.

PB & J DIP

Ingredients:

½ cup nonfat plain Greek yogurt

2 Tbsp. smooth peanut butter or almond butter

1 Tbsp. jelly

Preparation:

1. Place all ingredients into a small bowl to combine.
2. Refrigerate until ready to use.
3. Serve with apple slices

BBQ RANCH CHICKEN SALAD WRAPS

Yield 8 servings

Ingredients:

4 cups shredded chicken

¼ cup plus 1 Tbsp. nonfat ranch dressing

¼ cup BBQ sauce

2 Tbsp. nonfat plain Greek yogurt

½ cup chopped celery

1 cup shredded lettuce

1 avocado diced

8 6” tortilla wraps

Preparation:

1. In a large bowl mix together chicken, ranch dressing, BBQ sauce, yogurt, and celery.
2. Lay out tortillas and even distribute lettuce, avocado and chicken salad.
3. Wrap up tortillas and serve or refrigerate until ready to use.

QUESADILLAS

Ingredients:

2 each 6” tortillas

2 Tbsp. marinara sauce for dipping

1 ½ Tbsp. shredded low-fat mozzarella cheese

Thinly sliced bell pepper

3 slices pepperoni

Sliced black olives

Sliced mushrooms

Preparation:

1. Top 1 tortilla with cheese, bell pepper, pepperoni, black olives and mushrooms. Place second tortilla on top.
2. Cook in a non-stick skillet that has been coated with non-stick cooking spray over low heat until tortilla is golden brown. Flip quesadilla over and cook second side until that side is golden brown.
3. Cut and serve.

SANDWICH KABOB

Ingredients:

1 each wooden skewer

2 cherry tomatoes

2 cubes cheddar cheese

Sliced low-sodium turkey

Lettuce

Sliced bread, cut into 4 pieces

Preparation:

1. Start with a cherry tomato, followed by bread, cheese, lettuce, turkey, bread and tomato.

CHICKEN TACOS

Ingredients:

1 each corn tortilla

Shredded chicken

Shredded lettuce or mixed greens

Pico de Gallo

Pumpkin seeds

Shredded low-fat cheddar cheese

Preparation:

1. Place each item into a separate compartment of container.
2. Refrigerate until ready to eat.

ENERGY BITES

Ingredients:

1 cup rolled oats, (not instant)

½ cup shredded coconut

½ cup Nutella

½ cup ground flaxseed

1/3 cup honey

1 tsp. vanilla

½ cup dark chocolate chips

¼ cup dried cherries

Preparation

1. Mix together all ingredients in a large bowl.
2. Spoon mixture out into Tablespoon-sized balls, rolling them with your hand. Place on a parchment lined baking pan.
3. Refrigerate until set. About 1 hour