Ultimate Snack-down!

By Corey Bobco, University of Texas

Having a classic snack attack? Before snarfing down fistfuls of chips, stock up on some healthful but satisfying noshes you can stash in your room.

Step away from the vending machine! Chips, candy, soft drinks and doughnuts are often saturated with corn syrup, refined sugars and bad fats -- the perfect recipe for a big ol’ bellyache … or just a big ol’ belly.

If you’re not careful, junk food can become a staple of your college diet, and it’s easy to see why: When we’re pressed with stress from schoolwork and homesickness, it's only natural to reach for some familiar snack staples for comfort. Plus, we college folk often don't have the time, know-how or kitchen appliances to prepare a full-fledged meal when hunger strikes.

Luckily, it isn't too difficult to dramatically improve your snacking habits -- all you need to do is stock up on all the right stuff so you can actually pack in some vitamins, minerals and protein the next time you are craving something sweet or savory. We’ve jotted down a grocery list of a few yummy snack items you should always have around, and we’ve rounded up a couple of quickie recipes too, using the ingredients on your shopping list. No culinary skills required: A paring knife and a small spoon will do ya! So consider these goodies, which are nutritious (and delicious, swear):

Stuff With a Shelf Life

These non-perishables don’t need to be refrigerated and will last a good, long time.

•      Sugar-free pudding snacks

•      Soy crisps

•      Dried fruit

•      Assorted nuts

•      Shredded coconut

•      Instant oatmeal

•      Whole-wheat crackers

•      Crunchy granola

•      Low-fat graham crackers

•      Baked corn chips

•      Canned tuna

•      Reduced-fat peanut butter

Food for the Fridge

Here, snack items that need to be refrigerated. Be smart by checking expiration dates. If it’s expired, toss it. Then go for whatever has the next nearest date so you don’t waste food.

•      Fat-free yogurt

•      Low-fat cheeses

•      Hummus

•      Salsa

•      Smoked salmon

•      Fat-free cream cheese

•      Whole-wheat tortillas

•      Fresh berries and grapes

•      Bagged salad greens

•      Fat-free whipped topping

•      Fat-free ranch dressing

Sweet Satisfaction

Choco-lot parfait Toss graham crackers and some walnuts in a plastic bag and smash into fine crumbs. In a tall glass, make several layers of chocolate pudding, crumb mixture and whipped topping. Sprinkle some granola and coconut on top.

Creamy yogurt sundae Pour yogurt into a bowl, then stir in a few fresh berries and slivered almonds. Top with a dollop of whipped topping.

Dee-lish snack mix Put a handful each of dates, pecans and coconut flakes in a bag and shake it up. “Tastes like pecan pie,” says Tyler Norton, a current student at Austin Community College and former organic food market employee. “Plus, coconut is a great source of electrolytes, which recharge your body after physical activity. And the fiber in dates and pecans increases ease of digestion. All three of these are also a pretty solid source of protein.” Add to a batch of granola to make a healthful breakfast cereal.

Something Savory

Layered nacho dip Spread some cream cheese on the bottom of a dish and slather equal amounts of hummus and then salsa on top. Plop on a handful each of shredded lettuce and shredded cheddar cheese. Drizzle with a bit of ranch dressing. Serve with corn chips, crackers or crisps.

Salmon pinwheels Spread cream cheese on a tortilla and top with smoked salmon and salad greens. Tightly roll up tortilla, then slice into bite-sized rounds.

Toss-together salad Pile some salad greens onto a plate or bowl. Add drained tuna, crumbled cheese and walnuts, then drizzle with ranch dressing.

Grab and Go

Neat-o burrito Spread hummus on a tortilla, then add salad greens, drained tuna, shredded cheese, salsa and ranch dressing. Fold tortilla over the filling, bring in the edges and roll until there’s no flap.

Peanut butter kisses In a small bowl, mix 1/2 cup peanut butter, 1 packet of any flavor instant oatmeal (about 1/2 cup) and 1 crushed graham cracker (about 1/8 cup). Then smash together with a spoon until thoroughly mixed. Drop teaspoonfuls onto a plate and refrigerate until firm. Have fun with this by stirring in add-ins (shredded coconut, raisins, crushed nuts) to the basic recipe. Makes about 15 pop-’em-in-your-mouth drops.

Grape poppers Just rinse and dry some red or green grapes, throw them in a zip-up plastic bag and store in the freezer. They keep for weeks! “My freezer’s stocked with these,” says Ciara Blossom, chef at a raw foods cafe in Austin, Texas. “Whenever I’m craving a bit of ice cream or something sweet, I grab a handful of these instead. They’re like miniature candies.”

Mix and Match

More possibilities abound! Blend vanilla pudding, yogurt, whipped topping and coconut for dipping fruit. Make graham-wiches with peanut butter and sliced strawberries. Stir fruit and nuts into your oatmeal. Now see how many more creations you can concoct. Ah … a munchie-makin’ challenge. Up for it?