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Snacks Recipes

Ambrosia Snack

Cottage cheese is the base. 

Applesauce and Cottage Cheese

Really quick pick-me-up 

Asian Green Bean Stir-Fry

Will complement a variety of meals 

Asparagus Artichoke Salad

Thick asparagus is easier to roast.  

Barbecue Shrimp

Each serving has one block of protein; no carbs. 

Berry Freezer Pops

Nice summertime treat 

Berry Good Dessert or Snack

Kids will love this for dessert.  

Brussels Sprouts with Black Bean Garlic Sauce

Each serving has 1 block carbs and 1 block fat. 

Cacao Greek Yogurt with Strawberries

Tastes like a chocolate sundae 

Carrot-Ginger Dressing

A great way to use ginger 

Cauliflower Black Bean Hummus

Enjoy over a salad, or with chopped vegetables. 

Cauliflower-mash (Faux Mashed Potatoes)

Better than mashed potatoes 

Cheddar Cheese Sauce

Broccoli will disappear from your child’s plate topped with this sauce. 

Celery with Hummus

Great for dipping 

Cheese N'Fruit  Snack

Good for on the go 

Cheesy Lemon Zucchini

Cream cheese may be used in moderation as it is here. 

Cheesy Squash Casserole

One block of each per serving 

Pumpkin Dip

This is a dip that can be enjoyed any time of day. It's good on fruit or veggies. 

Chicken, Artichoke and Green Bean Casserole

Oats thicken the casserole. 

Chilled Curried Buttermilk Zucchini Soup

1 serving is equal to 1/3 of a complete Zone Meal 


This classic Argentinian meat condiment is bright, fresh, and tart, with a touch of spicy heat; thin-bodied but loaded with chopped herbs for vibrant "green" flavor. Can be used as a sauce or marinade. 

Chipotle Mustard Sauce

This one's a freebie. 

Chocolate Parfait

Parfaits can be made up to 2 days in advance. You can mix all the ingredients in a blender and freeze them into popsicles too! 

Cottage Cheese and Fruit

Other fruits may be substituted for Mandarin oranges if desired. 

Cottage Cheese and Veggies

A different take on a cottage cheese recipe. 

Cottage Cheese Snack

Tomatoes and basil are a winning combination. 

Creamy Crunchy Red Cole Slaw

Chill for one hour before serving. 

Cucumber Yogurt Snack

Recipe is as cool as a cucumber. 

Decorated Celery

Very festive looking 

Deviled Eggs with Hummus

A very filling snack 

Dill Sauce

A good protein topper 

Dirty Rice

Cauliflower is riced for this side. 

Easy Creamy Spinach Dip

Good veggie dipper 

Easy Cucumber Cups

For a different taste, switch the dill for a basil leaf. 

Eggplant Caviar

Each serving has 1 block carb and 1 block fat. 

Fat-Free Piquant Dressing

Another freebie 

Feta-Walnut Dip with Veggies

A taste of Greece 

Tomato and Squash Side Dish

Note: 1 serving contains 4gF/10gC 

Fresh Thai Rolls

Typically made with rice paper wrappers, we substituted lettuce leaves for a Zone balance. 

Fruity Summer Shake

Also makes a great popsicle. 

Garlic Rosemary Roasted Mushrooms

Mushroom appetizer or first course? That is the question.  

Ginger-Garlic Dressing/Sauce

This is a versatile sauce. It can be used as a sauce for grilled meats, a dressing for salads or steamed vegetables, or as a marinade for tofu or other lean proteins. 

Glass of Milk

About the simplest snacks there is 

Greek Yogurt Snack

Very refreshing 

Green Bean Pick-up Stix

Beans and cheese used as dippers. 

Grilled Asparagus Artichoke Salad

Grill or cook in the oven. 

Ham and Apple

Eat this snack as individual pieces or make a wrap. 

Horseradish Slaw

This recipe goes with anything. 

Jellied Fruit Salad with Walnuts

When choosing berries, look for those that are medium sized and uniform in color. They should also feel solid to the touch and not be leaking juice. 

Kicky Salad Dressing

Horse radish gives this recipe its kick. 

Leeks, Mushrooms and Spinach

A great carb. side dish  

Lemon-Cilantro Slaw

A tasty variation on the traditional slaw 

Lettuce Roll-Up

A bit of Mexican flavor 

Low-Cal Blue Cheese Dressing

May be made thinner 

No Fat Orange-Balsamic

Mustard gives recipe some zip. 

No-Fat Tasty Dressing

Another freebie 

No-Fat Curry Dressing

Keeps for two weeks in a well-sealed container.  

No-Fat Ranch

A dressing favorite brought into the Zone. 

No-Fat Raspberry Vinaigrette

Sweeter than the traditional vinaigrette 

Nuts and Berries

As simple as can be 

Oil-Free Grapefruit Vinaigrette

This can be considered FREE at a 2-tablespoon serving. 

Pear Vinaigrette

Perfect for company 

Oriental Green Bean Salad

Oyster and soy sauce combine for a different taste for the green beans. 

Poached Veggie Egg Snack

A good selection for a brunch buffet 

Quick Applesauce Snack

"This recipe makes me smile. My dad came up with it years ago and for some reason we've always called it goop. But don't let that get you down. It's fast, easy, healthy, and tripled it's perfect for a sweet breakfast, cool lunch, or refreshing dinner. " -- Sam K. 

Quick Lentil Soup

May be used as a side or a meal. 


A mandoline makes quick preparation and even cooking for this dish.  

Red Pepper Soup

Serve hot or cold. 

Roasted Cauliflower

Sort of like eating popcorn 

Shrimp and Sauce Snack

Use frozen shrimp. They're easy to pull out of the freezer in an emergency. 

Simple Mint Lime Dressing

This is better made a day or even a few hours before serving so the flavors can meld.  

Small Side Salad with Dressing

A basic salad to go with all meals. 

Spa Smoothie

You may use frozen, fresh or canned fruits. 

Sugar Free Frozen Strawberry Yogurt

Change the flavor by choosing a different frozen fruit. 

Summer Tomato-Peach Salad with Basil and Feta

Surprise addition of a peach has a delicious result. 

Thai Peanut Dressing

Peanut butter and soy sauce give this dressing its distinctive taste. 

Tofu Fruit Pudding

One block of each 

Tomato and Squash Side Dish

Serves six -- great for a dinner party.  

Tomato-Basil Dressing

Good accompaniment to an Italian meal 

Turkey and Lettuce Wrap

Hummus and veggies are a tasty addition. 

Turkey Snack

Good for people on the go 

Veggies N'Cottage Cheese

Good for those who want to cut back on fruit 

Yogurt Dip with Veggie Stix

A dip made with yogurt as its base 

Zoned Barbecue Sauce

A healthy BBQ sauce 

Zoned Country-Style Chicken Gravy

Tastes great over chicken 

Zoned Espagnol Sauce

Use as a brown sauce 

Zoned Italian Sauce

A very tasty red sauce 

Zoned Mushroom Sauce

Another good sauce to serve over chicken  

Zoned Pepper Relish

A great condiment for a barbecue