What are some snacks low in salt, sugar, and fat to make at home?

47217320 - dried apples. selective focus.

47217320 – dried apples. selective focus.

I recently got a request from Trish for some snack ideas that are lower in salt, sugar, and fat to replace the usual commercially made snacks. Here are my suggestions:

One of my favorite ways to control the salt, sugar, and fat in snacks is to make my own dried fruits and vegetables. I have a small dehydrator and find that dehydrated vegetables with a little or no salt on top provide the crunch and flavor you look for in snacks. Fresh fruit dehydrated at the height of the season make a sweet snack that’s salt and fat free.

Homemade crackers allow you to control the salt as well. There are many recipes on line that you can use for a starting point and then gradually reduce the salt and change the seasonings to make your own favorites. If you add the seasonings and a small sprinkle of salt on top rather than in the dough, their flavor will be easier to taste.

Fat-free yogurt makes a good dip for fresh vegetables; try it with your favorite fresh or dried herbs and add salt only if you need it. Popcorn and edamame are favorites that you probably already enjoy; try them without salt. It is amazing how quickly you don’t miss highly salted things if you reduce the salt gradually.

Here are some snack and small plate recipes from my web site that you can try; feel free to gradually experiment with less salt, sugar, and fat. You can even reduce the amount of sauces and cheeses that accompany them.

Baked Rosemary Potato Chips

Tequila Lime Shrimp with Mango Salsa and Cumin Chili Chips

Corn and Jalapeño Cakes with Goat Cheese

Stuffed Strawberries

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