Chicken wings sales grace our circular flyers every summer.  Here's a simple, quick recipe to add a bit of flare this evening.  This recipe is quick and takes little preparation time offering superb chicken wings as a result.

• 15 whole chicken wings (about 3 pounds)
• 1 tsp. salt
• 1/2 tsp. pepper
• Oil for deep-fat frying
• 3/4 cup BBQ sauce
• 2 tab. honey or syrup
• 1 tab. vinegar
  
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Cut chicken wings into three sections; discard wing tip section. Place on wings 15x10x1-in. baking pan. Sprinkle with salt and pepper.  Chill in refrigerator for an hour or overnight.

Pat dry and fry in deep fryer for for 8 minutes or until golden brown and juices run clear, turning occasionally. Drain on paper towels.

In a small saucepan, combine the BBQ sauce, honey, and vinegar. Bring to a boil and turn off.

In a large bowl toss chicken wings and sauce.  Enjoy!

Avocados are on sale, and what better way to use them in a side dip for lunch or dinner tonight? These delicious fruits are packed with heart healthy fats and nutrients.  

This dip takes minutes to put together and will be the rave at your table.  

• 3 medium ripe avocados, peeled and cubed
• 1 garlic clove, minced
• 1/4 to 1/2 teaspoon salt
• 2 medium tomatoes, seeded and chopped, optional
• 1 small onion, finely chopped
• 1/4 cup mayonnaise, optional
• 1 to 2 tablespoons lime juice
• 1 tablespoon minced fresh cilantro

Mash avocados with garlic and salt. Stir in remaining ingredients.

Got some fresh pumpkin seeds calling your name in the refrigerator after a weekend of pumpkin carving?  Are you one of those who just hates to waste anything especially if its nutritious?  Then get ready to place this one in your recipe archives. 

This recipe is fantastic!  Who would have known that soaking pumpkin seeds overnight would develop into a snack that is deliciously crisp and full-flavored? Usually roasted pumpkin seeds yield a seed that is either too gummy or overly crisp.  This will do neither.  In fact, you'll have some seeds that won't last long on your kitchen counter.

Give this one a try.  You'll be making them every year!


1 1/2 - 2 cups fresh pumpkin seeds
1 teaspoon salt
1 tablespoon olive oil
3/4 teaspoon sea salt

Place seeds in a 1-qt. bowl; cover with water. Stir in salt; let stand, covered, overnight.

Preheat oven to 200°. Drain and rinse seeds; drain again and pat dry. Transfer to a 15x10x1-in. baking pan. Toss with oil and salt; spread in a single layer.
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Roast 1-1/2 to 1-3/4 hours or until crisp and lightly browned, stirring occasionally. Cool completely. Store in an airtight 

I am always on the lookout for healthy snack options that won't cost me a bang for my buck. It is especially difficult to keep yourself nutritiously fit as we age on a limited budget. 

Yet, there are so many options out there if you just invest a bit of time and effort.  Believe it or not, these took less than 10 minutes preparation time from slicing to the food dehydrator.  Then a flip of the switch and 8 -10 hours later I had a delicious treat.

I purchased my food dehydrator at a yard sale for $5 one year.  It has been a delightful addition to my appliance shelf.  Also, I received a food processor from an estate sale for $8. With both of these tools in hand, you'll make these in minutes!

Ingredients
2 sweet potatoes cut thin through the food processor
2 - 3 tab. oil
1/2 - 3/4 tsp. salt

Instructions
Place sweet potatoes in a bowl.
Dab with a paper towel to remove moisture.
Drizzle oil on them. Stir and coat evenly.
Generously season your sweet potatoes with salt.
Place the sweet potatoes into a dehydrator and dehydrate for 8 - 10 hours.
Check your potatoes periodically to find your desired crispness.

1. Charoset is one of the symbolic foods on the Passover Seder Plate. After reciting the blessings, and eating a matzah "sandwich" combining charoset and maror, the remainder is often eaten plain, spread on matzah. This traditional dish—essential at every Seder ceremony—combines chopped apples, raisins, and walnuts in a sweet, red sauce.

 
But you can enjoy this inexpensive treat anytime.  It's so simple to make and keeps well in the refrigerator for a quick snack.  Packed with nutrients, this is a sure bet to keeping a health lifestyle.        


3 medium apple, peeled and finely chopped
1/2 cup finely chopped walnuts, toasted
2 tbsp. grape juice
2 tbsp. sugar
1 tsp. cinnamon

Spread walnuts on a baking sheet.  Bake 350 degrees for 5-10 minutes or until lightly browned, stirring occasionally. 

In a large bowl, toss apples and walnuts with grape juice.  Mix sugar and cinnamon; sprinkle over apple mixture and toss to combine.

Yum! Nothing better than a quick snack that entails a delicious raisin salad.  This salad can be made on the weekend, and if kept in a Tupperware container, will last into the week with lots of crunch to boot.  Just open and dole out a bit when ever that snack monkey takes hold.  


Where carrots really shine is as a source of vitamin A. One cup of carrots provides a whopping 428 percent of the recommended daily intake. Other micronutrients found in carrots include calcium, thiamin, niacin, iron, vitamin B-6,vitamin E, riboflavin, folate, manganese, vitamin C, vitamin K, choline, phosphorus and potassium. A 1-cup serving of raw carrots also provides 4 grams of fiber.  Make your snacks count and at the same time provide sustainable energy to keep you going.

10 oz. bag of shredded carrots
1/4 cup raisins
2 tab. shredded coconut
6 oz. container of pineapple yogurt

Place all in bowl and mix well.  Place in refrigerator for one hour to allow flavors to blend.  

A proper diet is essential to maintain normal health and wellness. If the diet is insufficient to support health, the person will not be optimally well. Protein is one of many nutrients needed in a properly balanced diet for normal growth and maintenance. Proteins make up 10-20% of the mass of most cells and tissues, and provide for many of the functions and physical structure of cells, organs and tissues. Globular proteins, composed of one or more proteins, perform specific functions as enzymes, certain hormones, antibodies, and protein transport complexes, all needed for the normal operation of the body. If protein intake, digestion or assimilation is insufficient to maintain normal tissues and functions, then degenerative changes and tissue abnormalities result.  

Reducing your carb intake by packing more protein into your diet can keep blood glucose levels from fluctuating, which can trigger fatigue.  Eating protein with each meal and snacks can help battle muscle fatigue and pain.  

Enjoy the wonderfully nutritious egg. Along with milk, eggs contain the highest biological value (or gold standard) for protein. One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids.

Keep your refrigerator stocked with hard boiled eggs that can be packed quickly and taken on the go.  

INGREDIENTS

• 12 large eggs, room temperature

DIRECTIONS

1. Place eggs in a large saucepan. Cover them with cool water by 1 inch. Slowly bring water to a boil over medium heat; when the water has reached a boil, cover and remove from heat. Let sit 12 minutes.
   
   
2. Transfer eggs to a colander; place under cool running water to stop the cooking. Eggs can be peeled and served immediately.
   

Mention the word “fried” and it immediately conjures images of artery-clogging saturated fat. “Refried beans" sound even more unhealthy, but they’re not. Even though they’re typically made using bacon fat, refried beans are surprisingly low in fat and they contain all the nutrients found in pinto beans, from dietary fiber and protein to iron and plant chemicals that protect you from diseases.

Refried beans originated in Mexico where they’re called frijoles refritos, or “well-fried beans.” Basic refried beans are made from four simple ingredients: pinto beans, onion, garlic and bacon fat or lard. Cooks brown chopped onion and minced garlic in the fat and then add canned pinto beans to the skillet together with fluid from the can. As the beans heat up, they’re mashed with a fork or potato masher to create the desired consistency. Typical enhancements include chili powder, cumin, grated cheese or chopped jalapeno peppers.

One cup of refried beans has 217 calories, 13 grams of protein and just 3 grams of total fat. If you buy fat-free refried beans, the total fat drops to just 1 gram. Refried beans are a good source of oxygen-carrying iron; men get 50 percent of the recommended daily intake and women get 22 percent based on a 2,000-calorie-a-day diet. One serving gives you a healthy boost of antioxidant vitamin C and energy-providing B vitamins. As with most processed foods, if you buy canned refried beans they’ll be high in salt unless you choose a low-salt brand. Just 1 cup of traditional refried beans has 1,069 milligrams of sodium -- that’s 70 percent of the total daily value.

Try this recipe and don't be afraid to add a dash or two of your favorite items too!  Then place in a Tupperware container and just heat a bit in the microwave for a quick snack or lunch.  Corn chips work best topped with bits of tomato and cheese here.

1 can of refried beans
2 handfuls of Seasoned Veggie Blend
1 tsp. oil
1 garlic clove
1/2 tsp. salt
1/4 tsp. Cayenne pepper
1/2 tsp. cumin or Cajun seasoning

Fry seasoned veggie blend (you can make this without herbs) and garlic with oil.  When softened add beans and seasonings.  Keep stirring until desired consistency is achieved.  

School's about to start and that wistful summer is growing to a close.  With mixed feelings, you gather necessary school supplies and give a second thought to snacks that will fill lunch boxes soon.  How did summer fun pass so quickly?  It seems that just yesterday rays passed through your blinds inviting you to a cool swim at a local pool, river, or beach.

As you kiss you're sweet darlings off this year, why not make it a pack to research some great snacks that can be included in their lunches throughout the next few weeks?  Here's one to get your started.  Just pack these beauties in some wax paper and "I love you" is written automatically on each.

3/4 cup creamy peanut butter
1/2 cup butter or margarine softened
1/2 tsp. vanilla
2 1/3 cups of powdered sugar
1 cup of graham cracker crumbs
1 1/2 cups semi sweet chocolate chips
2 tab. shortening
Decorations such as jimmies, coconut, or whatever is stacking your shelves

In a bowl beat peanut butter, butter, and vanilla until creamy.  Gradually beat in confectioners sugar and cracker crumbs.  Shape mixture into sixteen eggs.  Place on wax paper and refrigerate 30 minutes.

In microwave melt chocolate and shortening until smooth.  Dip eggs in chocolate using forks and allow excess to drip off.  Sprinkle with decorations. Return eggs to baking sheets and refrigerate an additional 30 minutes.

Usually in the local Food Bank bag I receive a good portion of meat.  This meat can be often categorized in the ground beef or chicken department.  Lately, for some reason, I've acquired generous portions of lunch meat, but mostly the ham varieties.  Because I receive several packages at once, I must freeze portions for later use.

Well, yesterday looking at a few packages set upright and sentinel in my freezer another idea hit!  Also included, in clear view, on the second shelf was an ample supply of sub rolls that I attained recently.  I have two teenage boys I am always on a quest to find lunch snacks that can be made quickly for easy retrieval.  Here's a great recipe that can be made quickly, packed in your freezer for future use, and grabbed whenever the hunger monster hits.

1 pound package of sliced ham
4-6 sub rolls cut in half
4-6 slices of America processed cheese slices
2 tab. dish margarine
1 tsp. garlic salt
1/4 tsp. pepper

Mix margarine, garlic salt, and pepper in a bowl well.  Cut sub rolls in half lengthwise.  Lightly butter one side of the half.  Place several slices of ham and cheese on the roll.  Spray Forman Grill with Pam.  Place sub rolls on grill, closing top, placing a weight such as your tea kettle on top.  Wait until light turns red.  Lift and slice each roll again in half.  Quickly place in freezer.  Can be retrieved at anytime from the freezer and microwaved for 1 -1/12 minutes. Much healthier and cheaper than Hot Pockets!