Take-Out Treats

Warmer weather invites you to step outside and enjoy these healthful snacks.

Make the most of the season, and get outdoors with these nutritious and portable goodies. Grape-Mint Salsa travels easily in a large mason jar or any container with a lid. Consider an air-tight tin to keep Sugared Pita Chips from breaking. Both are perfect for picnics, camping, or a casual afternoon on the porch. Serve salsa chilled or at room temperature.

Grape-Mint Salsa

MAKES 8 SERVINGS; PREP: 15 MIN., CHILL: 1 HR.

2 cups green seedless grapes, coarsely chopped

2 cups red seedless grapes, coarsely chopped

2 Tbsp. chopped fresh chives

2 Tbsp. chopped fresh mint

1 Tbsp. fresh lime juice

1 whole jalapeño pepper, seeded and finely chopped

Sugared Pita Chips

1. Combine first 6 ingredients in a medium bowl; cover and chill at least 1 hour. Serve with Sugared Pita Chips.

Per ½-cup serving (includtng chips): Calories 180; Fat 07g (sat 0.1g, mono 0.1g. poly 0.3g); Protein 4.6g; Carb 40.2g; Fiber 1.8g; Chol 0mg; Iron 1.6mg; Sodium 230mg; Calc 49mg.

Sugared Pita Chips

MAKES 8 SERVINGS; PREP: 10 MIN., BAKE: 18 MIN.

1 (12-oz.) package pita bread rounds

Vegetable cooking spray

1 Tbsp. sugar

1. Split each pita round horizontally into 2 rounds; stack rounds, and cut into 8 wedges to make 96 triangles. Arrange triangles in single layers on baking sheets.

2. Spray pita triangles lightly with cooking spray. Sprinkle evenly with sugar.

3. Bake at 350° for 16 to 18 minutes or until crisp.

Per serving (12 pieces): Calories 123; Fat 0.5g (sat o.ig. mono og, poly 0.2g); Protein 3.9g; Carb 25.30; Fiber 0.9g; Chol omg; Iron 1.1mg; Sodium 228mg; Cale 37mg.

Healthy Benefits

* Flavonoids in grapes may help lower bad cholesterol and the risk of cardiovascular blood clots.

* Hot peppers, including jalapenos found in Grape-Mint Salsa, are a good source of vitamin A, folic acid, and vitamin C.

* Getting outside and breathing fresh air can make you feel rejuvenated and can boost your mood.

By Shannon Sliter Satterwhite, M.S., R.D.

Copyright Southern Progress Corporation Mar 2008
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