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perfectly portable snack ROSEMARY PARM POPCORN


Makes 1 serving Spread out 4 cups air-popped (or any light brand) popcorn evenly on a baking sheet. Mist popcorn with olive oil spray until evenly coated. Sprinkle 1-2 tbsp grated Parmesan onto popcorn and shake the baking sheet to ensure it sticks to the popcorn. Mist popcorn again with olive oil spray and sprinkle 1-2 tbsp dried rosemary (mixed with some sea salt) onto popcorn, and again, shake the baking sheet to help all rosemary stick. Pour into a bowl and dig in!


Per serving: 180 calories, 4.5 fat, (2g saturated fat, 2.5 unsaturated fat), 0mg cholesterol, 115mg sodium, 30g carbohydrate, 8g fiber, 0g sugar, 7g protein


at the beach KEEP IT COOL


Pack a cooler with juicy produce. My favorites include: cherry tomatoes, grapes, melon, plums, berries and peaches, but feel free to stash your preferred picks. These options are all rich in water (score a point for hydration) as well antioxidants (a boost for skin health), and they make for a fuss-free treat. Pair with portable, protein-rich hummus, Greek yogurt or cheese-sticks.


DRINK UP With rising temperatures, it’s more important than ever to stay hydrated. On a normal day, you need roughly half your weight in ounces; if you’re spending the day in the sun, you’ll need a little more. I like to pre-freeze large bottles so I’ll have icy water all day long (be sure to leave a little space in the bottle for expansion before freezing).


SOLVE A SNACK ATTACK


Healthy options include part-skim string cheese, rice cakes, trail mix (try my do-it yourself version: combine 1 cup whole-grain cereal; 2 tbs nuts, such as almonds, cashews, walnuts, or pecans; 1-2 tbs dried fruit, such as raisins, cran- berries, or chopped apricots; 1 cup light popcorn; and an optional sprinkling dark chocolate chips), edamame, hum- mus, or single-serve bags of baked chips or light popcorn. You could even make my Sesame-Garlic Edamame (see recipe at right). We go crazy for it in my house! Or whip up my two-ingredient Chocolate Protein Pudding (simply add 2 tsp cocoa powder to into a single serve lowfat vanilla yogurt. I find traditional yogurt, not Greek, works best in this creation.)


MAKE A WINNING MID-DAY MEAL Use whole-grain pita bread or tortilla wraps instead of sliced bread to prevent soggy sandwiches. (You may also want to keep tomato slices, sauce or other moist veggie toppers separate for the same reason.) Slim down your sandwich by opting for grilled chicken, lean ham or turkey. And when in doubt, a simple PB&J (or PB & sliced strawberries) sandwich is a great choice.


BE ACTIVE


Skip the lounge chair and instead, take advantage of the beautiful elements to log some activity. Whether you take a stroll in the sand, ride the waves, toss a football with a friend or start a game of beach volleyball, there are countless ways to be active at the beach.


SESAME-GARLIC EDAMAME


Makes 3 servings Steam 10 ounces of edamame in shell according to package instructions. While edamame cooks, whisk together 2 tsp toasted sesame oil, ¼ tsp kosher salt and 1/2 tsp red pepper flakes in a small bowl to make the sauce. Once edamame is cooked, toss the pods with sauce until evenly coated.


Per serving: 155 calories, 7 fat, (0g saturated fat, 7g unsaturated fat), 0mg cholesterol, 200mg sodium, 12g carbohydrate, 5g fiber, 1g sugar, 10g protein


www.savoryonline.com | July/August 2019 35


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