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Easy Esselstyn Diet Recipes with Pictures: Snacks

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Finding Products

Crisp’n Light

Wasa

Store:

Whole Foods Market, West Hartford, CT

Cost:

2.39

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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,

Brown Rice Cakes

Lundberg

Store:

Thyme & Season, Hamden CT

Cost:

3.29

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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.

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

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

Organic Mild Salsa

Muir Glen

Store:

Thyme & Season, Hamden CT

Cost:

4.49

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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

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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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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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.

Brown Rice Snaps

Edwards & Sons

Store:

Whole Foods Market, Milford, CT

Cost:

3.39

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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).

Sourdough Crispbread

Wasa

Store:

Whole Foods Market, Milford, CT

Cost:

2.39

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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.

Just Mango Slices

Trader Joe’s

Store:

Trader Joe’s, Orange, CT

Cost:

2.99

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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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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.

Dried Cranberries

Trader Joe’s

Store:

Trader Joe’s, Orange, CT

Cost:

Add to Shopping. List

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).

Dried Goji berries

Healthworks

Store:

Amazon, online

Cost:

15.30/lb

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1lb

Berries from Healthworks are not dried out, in part broken up and small, but expanded and sticky.

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

Total Fat	g
Saturated	g
Trans Fat	g
Cholesterol	mg
Sodium	mg
Potassium	mg
Total Carbohydrate	g
Dietary Fiber	g
Sugars	g
Protein	g

Ingredients: Goji Berries

www.amaon.com - Healthworks Goji Berries Raw Organic 1 lb. Buy 2 x 1lb Packs = 30.99 incl. SH. 06-04-2016, 08-01-2017

Used in

021:

Chocolate Sauce,

022:

Magic Mango “Ice Cream”,

069:

Mexican Chili Mole.

Cocoa Powder

Chatfield’s

Store:

Trader Joe’s, Orange, CT

Cost:

Add to Shopping. List

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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