Most berries are excellent sources of health-
giving antioxidants and nutrients.
start to finish: 15 minutes
cup light ricotta cheese or crumbled
fresh soft-set paneer
tsp finely shredded lemon peel
cup fresh blueberries/frozen,
reconstituted or dried blueberries/
grapes, coarsely chopped
slices wholegrain bread, toasted
cup sliced almonds, toasted
1. In a bowl, combine ricotta cheese/paneer,
honey, and lemon peel. Stir in coarsely
chopped blueberries/grapes. Cut bread
slices diagonally into four pieces.
2. Divide blueberry/grape mixture among
bread slices. Top with toasted almonds.
Makes 4 servings.
Per Serving: 170
cal, 5 gm total fat
fat), 4 mgchol, 124 mg sodium, 25 gm carb,
5 gm fibre, 8 gm pro. m
Opt for nutrient-rich snacks over high-sugar munchies
that have little pay-off.
Eliminate unplanned snacking by stashing treats in the
cupboard or in the refrigerator (follow out of sight, out
of mind concept).
Prevent over-indulging by measuring your portions or
buying one-serving snack packs. Never eat directly from
a standard-sized bag.
Make snacking a conscious activity—avoid munching
on autopilot while watching TV, working, or reading.
Choose low-fat options when nibbling cheese, yogurt,
and other dairy products.