Popcorn is an addictive snack, but it’s often loaded with extra fat and sodium. This recipe starts with air-popped popcorn and adds a hint of sweetness from cinnamon – making it a perfect snack for chilly, cozy fall evenings in front of the fire. You’ll want to make extra to share.

Cinnamon Popcorn

Serving size: 1 1/4 cup

Makes 10 servings

Ingredients

12 cups popcorn (air popped, with no salt or fat)

2 tablespoons light brown sugar

1 teaspoon ground cinnamon

1/4 teaspoon salt

2 tablespoons butter, melted

Instructions

Combine brown sugar, cinnamon, and salt in a small bowl. Place popcorn in a large bowl and drizzle with butter; toss to coat. Sprinkle popcorn with sugar mix and toss well.

Nutrition
Calories 65, total fat 3 g, sat fat 1.5 g, mono fat 0.7 g, poly fat 0.2 g, protein 1.1 g, carbohydrate 9.2 g, fiber 1.3 g, cholesterol 6 mg, sodium 47 mg, calcium 6 mg

It’s Monday morning at work, and there, next to the coffee machine sits a fresh box of Krispy Kremes, gleaming in their sugary glaze, daring you to take one—and because you skipped breakfast, you help yourself to two. Hours later and on a tight deadline, you power through lunch, grabbing chips and a soda from the vending machines. At 3 pm it’s back to the break room again, this time for homemade cupcakes in honor of a co-worker’s birthday.

By the end of the day, you’re in a serious energy slump from too much sugar and too many empty calories—fatigued, cranky, and in need of serious nutrition.

Sound familiar? Whether you’re trying to lose weight or simply eat healthier, the employee break room can be a minefield. But help is on the way. With just a little preparation and planning, you can make your own healthy, tasty choices. The recipes that follow—one for a delicious smoothie, another for a satisfying lunchtime salad, and a third for an easy, protein-packed snack—will help get you through your day.

Peanut Butter and Banana Smoothie

Need some morning motivation? This easy smoothie will do the trick. Soy milk has no cholesterol or lactose, so it’s a heart-healthy choice that’s easy on your stomach, too. Bananas and a touch of molasses add sweetness. For extra smoothness, blend the bananas and soy milk before adding the yogurt.

Serving size: 1 ½ cups

Makes 1 serving.

Ingredients

• 1/2 cup unsweetened soy milk
• 2 bananas, sliced into 1/4-inch slices
• 1 tablespoon creamy peanut butter
• 1/2 cup vanilla fat-free yogurt
• 1 teaspoon molasses

Instructions

Combine soy milk, bananas and peanut butter in a blender; process until smooth. Add yogurt and molasses and process for a few more seconds.

Nutrition: Calories 242, total fat 7.3 g, saturated fat 1.8 g, mono fat 2.6 g, poly fat 3.5 g, protein 11 g, carbs 38 g, fiber 5.4 g, sodium 107 mg, calcium 242 mg
 

More Healthy Recipes:

Lunchtime: Edamame Quinoa Salad Recipe

Spicy Snack: Asian-Inspired Nuts Recipe

This main-dish salad features edamame, a type of soybean often used in Asian cooking. Look for it in the produce or frozen food sections of your grocery. You can find quinoa, a good source of fiber and protein, in the rice aisle. If you’re making this salad ahead for a brown-bag lunch, pack the dressing separately to keep the lettuce fresh and crisp.

Serving size: 1 ½ cups

Makes 4 servings

Ingredients

• 4 cups torn romaine lettuce
• 2 cups cooked quinoa
• 1 cup fresh shelled edamame
• 1 cup diced red bell pepper
• 1/4 cup chopped cashews
• 3 tablespoons olive oil
• 4 teaspoons red wine vinegar
• 1/2 teaspoon salt

Instructions

Combine the lettuce, quinoa, edamame and red bell pepper in a medium bowl. Top with cashews. Whisk together the olive oil, red wine vinegar and salt until blended and toss with salad mixture.

Nutrition

Calories 320, total fat 11.2 g, saturated fat 2.1 g, mono fat 5.7 g, poly fat 2 g, protein 11 g, carbs 62 g, fiber 12 g, sodium 520 mg

More Healthy Recipes:

Spicy Snack: Asian-Inspired Nuts

Start The Day Right: Peanut Butter Banana Smoothie

Chinese five-spice powder is a tasty mix of cinnamon, fennel, cloves, star anise and Szechuan pepper. It adds flavor to this snack without a lot of fat. Store the nuts in an airtight container and portion out a couple of tablespoons at a time.

Serving size: 1 tablespoon

Makes 20  servings

Ingredients

• 1 cup almonds
• 1 cup macadamia nuts
• 1 cup pecans
• 4 teaspoons low-sodium soy sauce
• 1 tablespoon olive oil
• 1 teaspoon sesame oil
• 1 teaspoon Chinese five-spice powder

Instructions

Preheat oven to 300°F. Place almonds, macadamia nuts and pecans in separate baking sheets and bake, stirring frequently, until browned and fragrant. (The almonds should bake for around 25 min, the macadamia nuts for around 18 min, and the pecans will bake for around 20 minutes.)

Reduce the oven heat to 250°F. Combine the toasted nuts, soy sauce, olive oil, sesame oil and Chinese five-spice powder and spread in a single layer on a baking sheet coated with cooking spray. Bake about 15 minutes, until nuts are darkened.

Nutrition

Calories 137, total fat 9.2 g, saturated fat 1.2 g, mono fat 6 g, poly fat 2.6 g, protein 4 g, carbs 7.2 g, fiber 2 g, sodium 32

More Healthy Recipes:

Lunchtime: Edamame And Quinoa Salad

Start The Day Right: Peanut Butter Banana Smoothie