Food & Recipes

One Handed Eating

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One Handed Eating

Quick, healthy, no-mess foods you can eat without a fork and knife
by Cynthia Stevens Graubart and Catherine Fliegel, R.N.

Toss some fillings into a tortilla, roll it up, and store it in the fridge for whenever you need a handy and handheld bite. Try these quick-and-easy mixtures (if none of them appeal, last night’s leftovers will do).

The Veggie


Start with a generous portion of store-bought hummus, then top it with a layer of broccoli slaw (you can find Dole’s slaw in the grocery store alongside its premade salads) and a layer of baby spinach for a protein-rich, low-fat, high-fiber meal that’s also a great source of folate, iron, calcium, and vitamins A, C, and E.

Photo by Laurel Fan

The Bean Good

Mix canned beans with a dollop of nonfat plain yogurt (Greek-style is especially rich and creamy), some shredded cheddar cheese, and a little salsa. Beans are a low-fat, high-fiber source of protein and iron. Yogurt and cheese add calcium.


Photo by ninjapoodles

The Mega-Omega

Smear on some cream cheese with chives and top with canned salmon, sliced hard-boiled egg, and baby spinach for a wrap filled with heart-healthy omega-3 fatty acids.

Photo by Allerina & Glen MacLarty

Italian Chicken

Spread on a thin layer of prepared pesto (Contadina is our fave) and top with grilled chicken strips (Tyson sells cooked ones that you keep in the fridge; you don’t even have to reheat them), mozzarella cheese, and some salad greens. This wrap’s packed with protein, folate, iron, and calcium.


Sesame Chicken

Toss together grilled chicken strips, broccoli slaw, and sliced almonds with a low-fat sesame-ginger dressing (we like Newman’s Own), then wrap it up. The goods: protein, folate, iron, calcium, fiber, and vitamins C and E.


Photo by startcooking kathy & amandine

These microwavable meals and snacks have less fat and sodium than most other frozen foods, but you wouldn’t know it by how they taste: delish!

Amy’s Organics Pocket Sandwiches

Imagine your favorite gourmet pizza folded up in half. The Vegetable Pie in a Pocket Sandwich is our number one choice.


Veggie Patch Spinach Nuggets

These bite-size, pop-’em-in-your-mouth snacks are a good source of protein from soy, and are high in calcium and vitamin C. We love to dip them in low-fat ranch dressing.

Health Is Wealth Spring Rolls

They’re low-fat — only 1.5 grams per two rolls — and have zero monosodium glutamate (MSG). The all-natural, vegan Thai Spring Rolls are yummy.


Amy’s Organics Snacks

We keep our freezers full of these amazing bite-size snacks. They’re satisfying and wholesome, and all varieties deliver at least seven grams of protein per serving. Flavorwise, Cheese Pizza and Spinach Pizza are tied for first.


Dr. Praeger’s Sweet Potato Pancakes

A warm and filling all-natural treat, with only 80 calories and two grams of fat per patty. A great source of vitamin A, too.

These smart, healthy dipping combos also make terrific snacks for impromptu guests.

Dip: Peanut butter (be sure to choose a brand that’s free of trans fats) mixed with raisins
Dippers: Baby carrots, celery sticks, Stacy’s All-Natural Pita Chips
Dip: Refried black beans (Amy’s Organics makes a good one) or hummus
Dippers: Red and yellow bell-pepper strips, whole-wheat pita bread cut into wedges
Dip: Low-fat cottage cheese

Dippers: Broccoli and cauliflower florets, dried apricots, whole-grain crackers


Dip: Newman’s Own Pineapple Salsa mixed with prepared guacamole

Dippers: Cocktail shrimp, baked tortilla chips

Dip:Rondele or Alouette spreadable cheese

Dippers: Asparagus spears, celery sticks, honey-wheat pretzel sticks

Dip: Nonfat vanilla yogurt, sprinkled with cinnamon

Dippers: Strawberries, slices of apple, mini- rice or soy cakes

Dip: Low-fat or nonfat frozen vanilla yogurt

Dippers: Dried dates, cut in half

Cut empty calories by skipping soda (sorry moms, that includes Red Bull) and high-sugar juices. Boost your nutrition between meals instead with these portable potables.

Stonyfield Farm Yogurt Smoothie

The probiotics in yogurt can help you and your family fight winter infections, making the 240 calories and 3 grams of fat in this tasty drink (the Banana Berry flavor is the best) totally worth it.


Dannon Light & Fit 0% Plus Smoothie

With zero fat, only 70 calories, and added B vitamins, this smoothie is a no-guilt snack.


R.W. Knudsen All-Natural and Organic Fruit and Vegetable Juices

A six-ounce glass of the Very Veggie variety is equal to one serving of vegetables.

Odwalla Blueberry B Monster Vitamin & Fruit Smoothie Blend

Blueberries are packed with antioxidants but hard to get year-round. This drink, fortified with energy-boosting B vitamins, is a delicious stand-in. Filling, too!


Horizon Reduced-Fat Milk in Chocolate or Vanilla (in single-serve boxes

Milk doesn’t have to be boring¿drink the flavored kind!


Organic Edensoy Milk

We love these high-protein, eight-ounce drink boxes; the vanilla flavor can’t be beat.


Photo by Ezhar/Ingmar

Four perfect prepackaged, portion-controlled snacks for on-the-go noshing.


Kraft Natural Cheese Sticks

All the nutritional value of cheese, in individually wrapped portions. A step above standard processed cheese slices.


Kettle Valley Organic Fruit Snacks

Each of these dried-fruit bars contains a whole organic apple.


Emerald 100-calorie nut packs

The Cocoa Roast Almonds, with a baked-on chocolate flavor, have no more calories than regular ones. A protein-packed pick-me-up!


Sun-Maid Mixed Dried Fruits

Just a quarter cup equals a whole serving of fruit.

Cynthia Stevens Graubart and Catherine Fliegel, R.N., are the authors of The One-Armed Cook: Quick and Easy Recipes, Smart Meal Plans, and Savvy Advice for New (and Not-So-New) Moms.