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Turn toward healthy snacks for stress eating

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A Lee Enterprises, Incorporated newspaper. Majority shareholder: David Hoffmann, Hoffmann Media Group.

Turn toward healthy snacks for stress eating

1 of 9

FOOD-CORONAVIRUS-HEALTHY-SNACKS-2-PG

Crispy, roasted chickpeas tossed in warm spices such as cumin or curry are a heart-healthy snack.

FOOD-CORONAVIRUS-HEALTHY-SNACKS-1-PG

Crispy, roasted chickpeas tossed in warm spices such as cumin or curry are a heart-healthy snack.

Hummus, a creamy Middle Eastern dip made with chickpeas and tahini paste, is perfect for mindless dipping.

Hummus, a creamy Middle Eastern dip made with chickpeas and tahini paste, is perfect for mindless dipping.

A snack that combines protein carbs and fat — such as these ginger and molasses energy bars — help you feel satiated when you’re stress eating.

A snack that combines protein carbs and fat — such as these ginger and molasses energy bars — help you feel satiated when you're stress eating.

Nobody can complain about too many mocktails. This one is made with cucumber, lemon, mint and seltzer water. 

Nobody can complain about too many mocktails. This one is made with cucumber, lemon, mint and seltzer water.

Avocado gives this blender chocolate pudding a silky texture. It’s also gluten-free.

Prefer us on Google Learn More

By Gretchen McKay Tribune News Service

Is COVID-19 stressing you out?

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CUCUMBER-MINT SPRITZER

This refreshing alcohol-free spritzer, perfect for sipping on the porch or deck after a work-from-home day, has just 12 calories.

Makes 2 drinks

2 mini cucumbers or ½ large cucumber

8 leaves fresh mint, plus sprigs for garnish

2 lemons or limes

12 ounces lemon or regular seltzer

Ice cubes

1. Slice cucumber(s) into thin ribbons using a mandoline or vegetable peeler. Place in a large screw-top jar or small pitcher, reserving some for glasses.

2. Add mint leaves and gently muddle. Squeeze juice from 1½ lemons (or limes) into the pitcher, reserving the other half for garnish. Stir in seltzer.

3. Fill 2 cocktail glasses with ice. Pour drink over ice and garnish with mint sprigs, cucumber ribbons and lemon (or lime) slices, if desired.

Recipe by Gretchen McKay

CLASSIC HUMMUS

This nutritious and creamy Middle Eastern dip is low in sodium and high in protein. I like it with a lot of lemon and cumin, but you also could add more garlic, roasted red pepper, paprika, cayenne, cilantro, jalapeno or anything else you like.

If it's too thick, add a little more oil, lemon juice or water to taste. Serve with fresh veggies, whole-grain crackers, toasted pita chips or tortilla chips. Hummus also makes a nice substitute for mayo on sandwiches and in wraps.

Makes about 1½ cups

1 can (15 ounces) chickpeas, drained and rinsed

Juice of 1 to 2 large lemons

1 or 2 garlic cloves, chopped

½ cup tahini, well mixed

1 teaspoon kosher salt

1 teaspoon ground cumin

Freshly ground black pepper

3 tablespoons extra-virgin olive oil, plus more for drizzling

Paprika and/or chopped parsley, for garnish

1. Combine chickpeas, lemon juice, garlic, tahini, salt and cumin in a food processor.

2. Puree the hummus for several minutes until it is smooth and well mixed. Season with pepper, then drizzle in 3 tablespoons olive oil. Continue pureeing until the hummus is super creamy. You may have to add a little water if it's too thick.

3. To serve, spoon hummus into a shallow bowl, dust with paprika and/or parsley and drizzle with a little more olive oil.

4. Serve with baby carrots, sliced vegetables, crackers, toasted pita or rice crackers.

Recipe by Gretchen McKay

DARK CHOCOLATE AVOCADO PUDDING

Avocados provide healthy fat and make this pudding super satiating. You can play with the recipe by adding a little ginger, cinnamon or cayenne pepper. If you've got cocoa nibs, they make a lovely and crunchy garnish. Substitute almond or coconut milk for the yogurt and skim milk for a vegan treat.

2 small ripe avocados, pitted and scooped from skin

⅓ cup plain Greek yogurt

¼ cup skim milk

½ cup unsweetened cocoa powder

½ cup maple syrup

1 teaspoon vanilla extract

Pinch of salt

Ground ginger, cinnamon or cayenne pepper, optional

Whipped cream, berries and/or cocoa nibs, for garnish

1. In a food processor, combine avocados, yogurt, milk, cocoa powder, maple syrup, vanilla, salt and spice(s), if using. Process until very smooth. Refrigerate until chilled.

2. Serve in individual bowls, either alone or parfait style, layered with whipped cream and berries.

Adapted from "Chia, Quinoa, Kale, Oh My!" by Cassie Johnston (Countryman Press; January 2015)

GINGER AND MOLASSES ENERGY BARS

The key to a good snack is to combine protein, carbs and fat to help you feel satiated, writes registered dietitian Charlie Watson in "Cook, Eat, Run," a cookbook for runners. These energy bars taste like an Archway cookie.

Makes 24 squares

½ cup old-fashioned oats

1½ cups all-purpose flour, sifted

¼ teaspoon cloves

1 teaspoon cinnamon

1 teaspoon ground ginger

1 teaspoon baking soda

½ cup vegetable or avocado oil

2½ tablespoons molasses

¾ cup light brown sugar

1 large egg, beaten

2 tablespoons chopped candied ginger, optional

1. Preheat oven to 350 degrees. Grease and line an 8-inch square baking pan with parchment paper.

2. In large bowl, mix together oats, flour, cloves, cinnamon, ginger and baking soda. In separate bowl, whisk together oil, molasses, brown sugar and egg.

3. Pour wet ingredients into dry and stir to combine; the mixture will be thick. Spoon mixture into prepared pan and spread into corners. Sprinkle candied ginger on top, if using.

4. Bake for 20 to 25 minutes, until top is golden and crisp and middle is just set.

5. Leave to cool in pan then cut into 24 squares. Will keep for up to five days in an airtight container.

Recipe from "Cook, Eat, Run" by Charlie Watson (Quadrille Publishing; February 2020)

CRISPY CHICKPEAS

If you love snacks with crunch, these toasted chickpeas will make you happy. They're loaded with fiber, zinc, folate and protein and also are gluten-free and vegan. Feel free to experiment with a variety of spices.

Makes 1 cup

1 can (15 ounces) chickpeas, rinsed and drained

2 tablespoons extra-virgin olive oil

½ teaspoon smoked paprika

½ teaspoon garlic powder

½ teaspoon sea salt

⅛ teaspoon cayenne pepper, optional

1. Preheat oven to 400 degrees. Line a rimmed baking sheet with parchment paper. Pour chickpeas onto a clean kitchen towel or paper towels and thoroughly pat dry.

2. Place chickpeas in bowl, and toss with oil and spices. Transfer to baking sheet and spread out in single layer.

3. Bake for 20 minutes, stir and return to oven for 10 more minutes or until extra crispy. Allow chickpeas to cool completely before serving.

Recipe from "Run Fast. Cook Fast. Eat Slow" by Shalene Flanagan and Elise Kopecky (Rodale; August 2018)

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FOOD-CORONAVIRUS-HEALTHY-SNACKS-2-PG

Crispy, roasted chickpeas tossed in warm spices such as cumin or curry are a heart-healthy snack.

Crispy, roasted chickpeas tossed in warm spices such as cumin or curry are a heart-healthy snack.

Hummus, a creamy Middle Eastern dip made with chickpeas and tahini paste, is perfect for mindless dipping.

Hummus, a creamy Middle Eastern dip made with chickpeas and tahini paste, is perfect for mindless dipping.

A snack that combines protein carbs and fat — such as these ginger and molasses energy bars — help you feel satiated when you’re stress eating.

A snack that combines protein carbs and fat — such as these ginger and molasses energy bars — help you feel satiated when you're stress eating.

Nobody can complain about too many mocktails. This one is made with cucumber, lemon, mint and seltzer water. 

Nobody can complain about too many mocktails. This one is made with cucumber, lemon, mint and seltzer water.

Avocado gives this blender chocolate pudding a silky texture. It’s also gluten-free.

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Country United States of AmericaUS Virgin IslandsUnited States Minor Outlying IslandsCanadaMexico, United Mexican StatesBahamas, Commonwealth of theCuba, Republic ofDominican RepublicHaiti, Republic ofJamaicaAfghanistanAlbania, People's Socialist Republic ofAlgeria, People's Democratic Republic ofAmerican SamoaAndorra, Principality ofAngola, Republic ofAnguillaAntarctica (the territory South of 60 deg S)Antigua and BarbudaArgentina, Argentine RepublicArmeniaArubaAustralia, Commonwealth ofAustria, Republic ofAzerbaijan, Republic ofBahrain, Kingdom ofBangladesh, People's Republic ofBarbadosBelarusBelgium, Kingdom ofBelizeBenin, People's Republic ofBermudaBhutan, Kingdom ofBolivia, Republic ofBosnia and HerzegovinaBotswana, Republic ofBouvet Island (Bouvetoya)Brazil, Federative Republic ofBritish Indian Ocean Territory (Chagos Archipelago)British Virgin IslandsBrunei DarussalamBulgaria, People's Republic ofBurkina FasoBurundi, Republic ofCambodia, Kingdom ofCameroon, United Republic ofCape Verde, Republic ofCayman IslandsCentral African RepublicChad, Republic ofChile, Republic ofChina, People's Republic ofChristmas IslandCocos (Keeling) IslandsColombia, Republic ofComoros, Union of theCongo, Democratic Republic ofCongo, People's Republic ofCook IslandsCosta Rica, Republic ofCote D'Ivoire, Ivory Coast, Republic of theCyprus, Republic ofCzech RepublicDenmark, Kingdom ofDjibouti, Republic ofDominica, Commonwealth ofEcuador, Republic ofEgypt, Arab Republic ofEl Salvador, Republic ofEquatorial Guinea, Republic ofEritreaEstoniaEthiopiaFaeroe IslandsFalkland Islands (Malvinas)Fiji, Republic of the Fiji IslandsFinland, Republic ofFrance, French RepublicFrench GuianaFrench PolynesiaFrench Southern TerritoriesGabon, Gabonese RepublicGambia, Republic of theGeorgiaGermanyGhana, Republic ofGibraltarGreece, Hellenic RepublicGreenlandGrenadaGuadaloupeGuamGuatemala, Republic ofGuinea, Revolutionary People's Rep'c ofGuinea-Bissau, Republic ofGuyana, Republic ofHeard and McDonald IslandsHoly See (Vatican City State)Honduras, Republic ofHong Kong, Special Administrative Region of ChinaHrvatska (Croatia)Hungary, Hungarian People's RepublicIceland, Republic ofIndia, Republic ofIndonesia, Republic ofIran, Islamic Republic ofIraq, Republic ofIrelandIsrael, State ofItaly, Italian RepublicJapanJordan, Hashemite Kingdom ofKazakhstan, Republic ofKenya, Republic ofKiribati, Republic ofKorea, Democratic People's Republic ofKorea, Republic ofKuwait, State ofKyrgyz RepublicLao People's Democratic RepublicLatviaLebanon, Lebanese RepublicLesotho, Kingdom ofLiberia, Republic ofLibyan Arab JamahiriyaLiechtenstein, Principality ofLithuaniaLuxembourg, Grand Duchy ofMacao, Special Administrative Region of ChinaMacedonia, the former Yugoslav Republic ofMadagascar, Republic ofMalawi, Republic ofMalaysiaMaldives, Republic ofMali, Republic ofMalta, Republic ofMarshall IslandsMartiniqueMauritania, Islamic Republic ofMauritiusMayotteMicronesia, Federated States ofMoldova, Republic ofMonaco, Principality ofMongolia, Mongolian People's RepublicMontserratMorocco, Kingdom ofMozambique, People's Republic ofMyanmarNamibiaNauru, Republic ofNepal, Kingdom ofNetherlands AntillesNetherlands, Kingdom of theNew CaledoniaNew ZealandNicaragua, Republic ofNiger, Republic of theNigeria, Federal Republic ofNiue, Republic ofNorfolk IslandNorthern Mariana IslandsNorway, Kingdom ofOman, Sultanate ofPakistan, Islamic Republic ofPalauPalestinian Territory, OccupiedPanama, Republic ofPapua New GuineaParaguay, Republic ofPeru, Republic ofPhilippines, Republic of thePitcairn IslandPoland, Polish People's RepublicPortugal, Portuguese RepublicPuerto RicoQatar, State ofReunionRomania, Socialist Republic ofRussian FederationRwanda, Rwandese RepublicSamoa, Independent State ofSan Marino, Republic ofSao Tome and Principe, Democratic Republic ofSaudi Arabia, Kingdom ofSenegal, Republic ofSerbia and MontenegroSeychelles, Republic ofSierra Leone, Republic ofSingapore, Republic ofSlovakia (Slovak Republic)SloveniaSolomon IslandsSomalia, Somali RepublicSouth Africa, Republic ofSouth Georgia and the South Sandwich IslandsSpain, Spanish StateSri Lanka, Democratic Socialist Republic ofSt. HelenaSt. Kitts and NevisSt. LuciaSt. Pierre and MiquelonSt. Vincent and the GrenadinesSudan, Democratic Republic of theSuriname, Republic ofSvalbard & Jan Mayen IslandsSwaziland, Kingdom ofSweden, Kingdom ofSwitzerland, Swiss ConfederationSyrian Arab RepublicTaiwan, Province of ChinaTajikistanTanzania, United Republic ofThailand, Kingdom ofTimor-Leste, Democratic Republic ofTogo, Togolese RepublicTokelau (Tokelau Islands)Tonga, Kingdom ofTrinidad and Tobago, Republic ofTunisia, Republic ofTurkey, Republic ofTurkmenistanTurks and Caicos IslandsTuvaluUganda, Republic ofUkraineUnited Arab EmiratesUnited Kingdom of Great Britain & N. IrelandUruguay, Eastern Republic ofUzbekistanVanuatuVenezuela, Bolivarian Republic ofViet Nam, Socialist Republic ofWallis and Futuna IslandsWestern SaharaYemenZambia, Republic ofZimbabwe

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United States of AmericaUS Virgin IslandsUnited States Minor Outlying IslandsCanadaMexico, United Mexican StatesBahamas, Commonwealth of theCuba, Republic ofDominican RepublicHaiti, Republic ofJamaicaAfghanistanAlbania, People's Socialist Republic ofAlgeria, People's Democratic Republic ofAmerican SamoaAndorra, Principality ofAngola, Republic ofAnguillaAntarctica (the territory South of 60 deg S)Antigua and BarbudaArgentina, Argentine RepublicArmeniaArubaAustralia, Commonwealth ofAustria, Republic ofAzerbaijan, Republic ofBahrain, Kingdom ofBangladesh, People's Republic ofBarbadosBelarusBelgium, Kingdom ofBelizeBenin, People's Republic ofBermudaBhutan, Kingdom ofBolivia, Republic ofBosnia and HerzegovinaBotswana, Republic ofBouvet Island (Bouvetoya)Brazil, Federative Republic ofBritish Indian Ocean Territory (Chagos Archipelago)British Virgin IslandsBrunei DarussalamBulgaria, People's Republic ofBurkina FasoBurundi, Republic ofCambodia, Kingdom ofCameroon, United Republic ofCape Verde, Republic ofCayman IslandsCentral African RepublicChad, Republic ofChile, Republic ofChina, People's Republic ofChristmas IslandCocos (Keeling) IslandsColombia, Republic ofComoros, Union of theCongo, Democratic Republic ofCongo, People's Republic ofCook IslandsCosta Rica, Republic ofCote D'Ivoire, Ivory Coast, Republic of theCyprus, Republic ofCzech RepublicDenmark, Kingdom ofDjibouti, Republic ofDominica, Commonwealth ofEcuador, Republic ofEgypt, Arab Republic ofEl Salvador, Republic ofEquatorial Guinea, Republic ofEritreaEstoniaEthiopiaFaeroe IslandsFalkland Islands (Malvinas)Fiji, Republic of the Fiji IslandsFinland, Republic ofFrance, French RepublicFrench GuianaFrench PolynesiaFrench Southern TerritoriesGabon, Gabonese RepublicGambia, Republic of theGeorgiaGermanyGhana, Republic ofGibraltarGreece, Hellenic RepublicGreenlandGrenadaGuadaloupeGuamGuatemala, Republic ofGuinea, Revolutionary People's Rep'c ofGuinea-Bissau, Republic ofGuyana, Republic ofHeard and McDonald IslandsHoly See (Vatican City State)Honduras, Republic ofHong Kong, Special Administrative Region of ChinaHrvatska (Croatia)Hungary, Hungarian People's RepublicIceland, Republic ofIndia, Republic ofIndonesia, Republic ofIran, Islamic Republic ofIraq, Republic ofIrelandIsrael, State ofItaly, Italian RepublicJapanJordan, Hashemite Kingdom ofKazakhstan, Republic ofKenya, Republic ofKiribati, Republic ofKorea, Democratic People's Republic ofKorea, Republic ofKuwait, State ofKyrgyz RepublicLao People's Democratic RepublicLatviaLebanon, Lebanese RepublicLesotho, Kingdom ofLiberia, Republic ofLibyan Arab JamahiriyaLiechtenstein, Principality ofLithuaniaLuxembourg, Grand Duchy ofMacao, Special Administrative Region of ChinaMacedonia, the former Yugoslav Republic ofMadagascar, Republic ofMalawi, Republic ofMalaysiaMaldives, Republic ofMali, Republic ofMalta, Republic ofMarshall IslandsMartiniqueMauritania, Islamic Republic ofMauritiusMayotteMicronesia, Federated States ofMoldova, Republic ofMonaco, Principality ofMongolia, Mongolian People's RepublicMontserratMorocco, Kingdom ofMozambique, People's Republic ofMyanmarNamibiaNauru, Republic ofNepal, Kingdom ofNetherlands AntillesNetherlands, Kingdom of theNew CaledoniaNew ZealandNicaragua, Republic ofNiger, Republic of theNigeria, Federal Republic ofNiue, Republic ofNorfolk IslandNorthern Mariana IslandsNorway, Kingdom ofOman, Sultanate ofPakistan, Islamic Republic ofPalauPalestinian Territory, OccupiedPanama, Republic ofPapua New GuineaParaguay, Republic ofPeru, Republic ofPhilippines, Republic of thePitcairn IslandPoland, Polish People's RepublicPortugal, Portuguese RepublicPuerto RicoQatar, State ofReunionRomania, Socialist Republic ofRussian FederationRwanda, Rwandese RepublicSamoa, Independent State ofSan Marino, Republic ofSao Tome and Principe, Democratic Republic ofSaudi Arabia, Kingdom ofSenegal, Republic ofSerbia and MontenegroSeychelles, Republic ofSierra Leone, Republic ofSingapore, Republic ofSlovakia (Slovak Republic)SloveniaSolomon IslandsSomalia, Somali RepublicSouth Africa, Republic ofSouth Georgia and the South Sandwich IslandsSpain, Spanish StateSri Lanka, Democratic Socialist Republic ofSt. HelenaSt. Kitts and NevisSt. LuciaSt. Pierre and MiquelonSt. Vincent and the GrenadinesSudan, Democratic Republic of theSuriname, Republic ofSvalbard & Jan Mayen IslandsSwaziland, Kingdom ofSweden, Kingdom ofSwitzerland, Swiss ConfederationSyrian Arab RepublicTaiwan, Province of ChinaTajikistanTanzania, United Republic ofThailand, Kingdom ofTimor-Leste, Democratic Republic ofTogo, Togolese RepublicTokelau (Tokelau Islands)Tonga, Kingdom ofTrinidad and Tobago, Republic ofTunisia, Republic ofTurkey, Republic ofTurkmenistanTurks and Caicos IslandsTuvaluUganda, Republic ofUkraineUnited Arab EmiratesUnited Kingdom of Great Britain & N. IrelandUruguay, Eastern Republic ofUzbekistanVanuatuVenezuela, Bolivarian Republic ofViet Nam, Socialist Republic ofWallis and Futuna IslandsWestern SaharaYemenZambia, Republic ofZimbabwe

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