For The Love of Your Heart

Easy Esselstyn Diet Recipes with Pictures: Snacks

 

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Crisp’n Light

Wasa

Store:

Whole Foods Market, West Hartford, CT

Cost:

2.39

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Description: Description: Blank-Gray-1-5x6.jpg

Has become my occasional snack with tea coated with one teaspoon of Sweetened Red Bean Paste.

Label: One serving = 3 Slices (16g), Servings about 8.

Total Fat

0g

0%

    Saturated

0g

 

    Trans Fat

0g

 

Cholesterol

0mg

 

Sodium

95mg

 

Potassium

0mg

 

Total Carbohydrate

13g

 

   Dietary Fiber

2g

 

   Sugars

<1g

 

Protein

2g

 

Ingredients: 7 Grain flour blend (whole grain wheat, wheat, whole grain rye, yellow corn, whole grain barley, spelt, whole grain amaranth, whole grain quinoa), water, sugar, apple extract, salt, canola & palm oil,

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Brown Rice Cakes

Lundberg

Store:

Thyme & Season, Hamden CT

Cost:

3.29

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Description: Description: Lunberg-Brown Rice Cakes

Label: One serving = 1 cake (20g). Servings per container 13.

Total Fat

0.5g

1%

    Saturated

0g

 

    Trans Fat

0g

 

    Polysaturated Fat

g

 

    Monosaturat. Fat

g

 

Cholesterol

0mg

 

Sodium

75mg

3%

Potassium

mg

Total Carbohydrate

14g

 

   Dietary Fiber

1g

 

   Sugars

1g

 

Protein

1g

Ingredients: Organic whole grain brown rice, organic dried cane syrup, organic tamari (water, organic whole soybeans, salt),organic nori flakes, organic wasabi-type flavor, citric acid..

Chunky Salsa Mild

Tostitos

Store:

Stop & Shop, Hamden, CT

Cost:

3.99

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Label: One serving = 2 TBSP (33g), Servings 33.

Total Fat

0g

%

    Saturated

0g

 

    Trans Fat

0g

 

Cholesterol

0mg

 

Sodium

250mg

10%

Potassium

mg

 

Total Carbohydrate

2g

 

   Dietary Fiber

1g

 

   Sugars

2g

 

Protein

0g

 

Ingredients: Tomato puree (water and tomato), diced tomatoes in tomato juice, jalapeno peppers, onions, vinegar, salt, garlic powder, natural flavors.

Description: Description: Tostitos-Salsa-4x6.jpg

24 oz (1 LB 8 oz = 680.4g). Cost: 17 c /oz

Too high in salt. Use other brands, see below.

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Organic Mild Salsa

Muir Glen

Store:

Thyme & Season, Hamden CT

Cost:

4.49

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Description: Description: Muir-Glen-Salsa-4x6

16 oz (1 LB = 454g)

31 c/oz

Label: One serving = 2 TBSP (31g), Servings 14.

Total Fat

0g

%

    Saturated

0g

 

    Trans Fat

0g

 

Cholesterol

0mg

 

Sodium

125mg

5%

Potassium

mg

 

Total Carbohydrate

2g

 

   Dietary Fiber

0g

 

   Sugars

1g

 

Protein

0g

 

Ingredients *Organic: *Tomatoes in juice, *tomato puree (*tomato paste and water), *onion, *green bell pepper, *garlic, *cilantro, *lime juice, sea salt, ,*jalapeno pepper puree, *vinegar, naturally derived citric acid, naturally derived sodium chloride

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Salsa

Green Mountain Gringo

Store:

Thyme & Season, Hamden CT

Cost:

4.99

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16 oz (1 LB = 454g)

31 c/oz

Label: One serving = 2 TBSP (31g), Servings 16.

Total Fat

0g

%

    Saturated

g

 

    Trans Fat

0g

 

Cholesterol

mg

 

Sodium

90mg

4%

Potassium

mg

 

Total Carbohydrate

2g

 

   Dietary Fiber

0g

 

   Sugars

1g

 

Protein

0g

 

Ingredients *Organic: Ripe tomatoes , fresh onion, fresh tomatillos, fresh pasilla peppers, fresh jalapeno peppers, fresh cilantro, apple cider vinegar, fresh parsley, fresh garlic, sea salt, spices.

Unsalted Yellow Corn Tortilla Chips

Guiltless Gourmet

Store:

Thyme & Season, Hamden CT

Cost:

3.19

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Description: Description: Guiltless-Tortilla-Chips-4x6.jpg

Bag 7oz (198g)

Use only 9 chips as serving.

Label: One serving = 1oz (18 chips-28g). Servings 7.

Total Fat

2g

3%

    Saturated

0g

 

    Trans Fat

0g

 

    Polyunsat. Fat

g

 

    Monounsat. Fat

g

 

Cholesterol

0mg

 

Sodium

26mg

1%

Potassium

mg

 

Total Carbohydrate

22g

 

   Dietary Fiber

2g

 

   Sugars

0g

 

Protein

3g

Ingredients: Stone ground organic yellow corn, expeller pressed canola (or safflower or sunflower) oil, lime.

Sweetened Red Bean Paste

Companion

Store:

Hong Kong Supermarket, New Haven, CT

Cost: 2.99

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Description: Description: Companion-Red Bean Paste-4x6.jpg

Tastes wonderfully like French maroon paste.

Use only one tsp (teaspoon) bean paste as serving to reduce sugar intake (=> 1g sugar).

Label: One serving = 8 TBSP (33g), Servings 6.

Total Fat

0g

%

    Saturated

0g

 

    Trans Fat

0g

 

Cholesterol

0mg

 

Sodium

23mg

1%

Potassium

mg

 

Total Carbohydrate

46g

 

   Dietary Fiber

4g

 

   Sugars

28g

 

Protein

5g

 

Ingredients: Red beans, sugar, water, salt.

 

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Brown Rice Snaps

Edwards & Sons

Store:

Whole Foods Market, Milford, CT

Cost:

3.39

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Description: Description: Brown Rice Snaps-4x6.jpg

1 serving = ½ tray bin.

Label: One serving = 9 Crackers (15g), Servings 7.

Total Fat

0.5g

1%

    Saturated

0g

 

    Trans Fat

0g

 

Cholesterol

0mg

 

Sodium

130mg

5%

Potassium

mg

 

Total Carbohydrate

12g

 

   Dietary Fiber

<1g

 

   Sugars

0g

 

Protein

1g

 

Ingredients: Whole grain brown rice, tamari (water, soybeans, rice, salt), seaweed (nori).

 

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Sourdough Crispbread

Wasa

Store:

Whole Foods Market, Milford, CT

Cost:

2.39

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Description: Description: Wasa-Sourdough-4x6.jpg

Various styles.

Has become my favorite bread with dinner or as snack.

Label: One serving = 1 slice (11g), Servings 2.

Total Fat

0g

    Saturated

0g

 

    Trans Fat

0g

 

Cholesterol

0mg

 

Sodium

45mg

2%

Potassium

mg

 

Total Carbohydrate

9g

 

   Dietary Fiber

2g

 

   Sugars

0g

 

Protein

1g

 

Ingredients: Whole grain rye flour, rye flour, water, yeast, dry sourdough, salt.

 

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Just Mango Slices

Trader Joe’s

Store:

Trader Joe’s, Orange, CT

Cost:

2.99

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Description: Description: Snacks-Mango-slices-4x6.jpg

Unsulfured & Unsweetened

6oz= 2.99, very good quality, uniformly golden color and chewy, not dried out.

This has become my favorite non-fat snack.

Label: One serving = 4 pieces (38g), Servings per container 4.5.

Total Fat

0g

    Saturated

0g

 

    Trans Fat

0g

 

Cholesterol

0mg

 

Sodium

0mg

Potassium

 

Total Carbohydrate

29g

10%

   Dietary Fiber

2g

 

   Sugars

20g

 

Protein

2g

 

Ingredients: Dried Mango.

 

Organic Mango Slices

365 – Whole Foods Market

Store:

Whole Foods Market, Milford, CT

Cost:

5.99

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Description: Description: Mango-Slices-4x6.jpg

Whole Foods 8oz= 5.99, and of lesser quality, partially brown, dried out and hard.

Label: One serving = 5 pieces (40g), Servings 6.

Total Fat

0g

    Saturated

0g

 

    Trans Fat

0g

 

Cholesterol

0mg

 

Sodium

0mg

Potassium

270mg

 

Total Carbohydrate

29g

10%

   Dietary Fiber

1g

 

   Sugars

21g

 

Protein

2g

 

Ingredients: Organic Mango.

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Dried Cranberries

Trader Joe’s

Store:

Trader Joe’s, Orange, CT

Cost:

 

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Description: Description: Dried-Cranberries-4x6.jpg

8 oz (227g)

Label: One serving = ¼ cup (30g), Servings 8.

Total Fat

0g

    Saturated

0.1g

 

    Trans Fat

0g

 

Cholesterol

0mg

 

Sodium

8mg

Potassium

mg

 

Total Carbohydrate

23g

8%

   Dietary Fiber

1g

 

   Sugars

22g

 

Protein

0g

 

Ingredients: Cranberries, sugar, sunflower oil (adds a trivial amount of fat).

Used in

021:

Chocolate Sauce,

022:

Magic Mango “Ice Cream”,

069:

Mexican Chili Mole.

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Cocoa Powder

Chatfield’s

Store:

Trader Joe’s, Orange, CT

Cost:

 

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10 oz (283g)

Label: One serving = ¼ cup (30g), Servings 8.

Total Fat

0g

    Saturated

0.1g

 

    Trans Fat

0g

 

Cholesterol

0mg

 

Sodium

8mg

Potassium

mg

 

Total Carbohydrate

23g

8%

   Dietary Fiber

1g

 

   Sugars

22g

 

Protein

0g

 

Ingredients: Cocoa powder.

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