Tawnya Rush's "Munch in a Crunch" Recipes


Food expert Tawnya Rush demonstrates healthy options for making crunchy, savory, salty and sweet snacks to satisfy your food cravings on the go.

Cool with Cuc’s

• Cucumbers (however much you would like)
• Red wine vinegar to taste
• Salt and pepper to taste

Slice up cucumber into nice serving dish. Top with dash of Red Wine Vinegar, salt and pepper – all to taste.

Veggie Wagon

• Skewers
• Cucumbers
• Celery
• Baby carrots
• Broccoli, chopped
• Cherry tomatoes
• Low-fat ranch dressing
• Hummus


Be creative! For the Veggie Wagon, take four skewers, cut the cucumber and place on each end of the skewers to create the wheels. Next, take your celery and cut to fit over the skewers to create a base. Next, with whatever veggies you decide, load up the "wagon" with good food on top of the celery.  Serve with your favorite dipping sauces, such as ranch dressing or hummus.

Angel Eggs (The Other Deviled Eggs)

• 1 dozen eggs
• 1 cup of hummus
• Parsley, chopped
• Paprika to taste

Boil eggs. Peel, cut lengthwise and take out yolks. Place yolks in separate bowl. Smash five or more yolks with a fork, then mix with one cup of hummus. Spoon into eggs. Garnish with parsley and paprika, and serve.

Tuna Fish Boats

• 1 large can of tuna fish, drained
• Mustard
• Extra virgin olive oil
• Pepper
• Onion, finely chopped
• Celery, finely chopped
• Lemon juice, freshly squeezed
• Fresh parsley, finely chopped
• 1/2 box of frozen spinach, thawed and drained
• 1/2 jar of artichoke hearts
• 2 garlic cloves, finely chopped
• Pickles or fresh dill, finely chopped
• Tomato, sliced
• Cucumbers, cut lengthwise

In a large mixing bowl, combine all ingredients except cucumbers and tomato slices and mix to your liking. Add as much or as less of anything listed, or add your own ingredients! It's all up to your taste buds. Once the tuna salad is made, cut cucumber lengthwise, scoop out the middle to remove seeds, making it a bit hollow to scoop in tuna salad. Top with tomato slices.

Pichos (Pita Nachos)

• 1 bag of pita chips
• 1 cup of shredded cheese
• Low-fat sour cream
• Salsa
• Jalapeño, diced (to taste)

Place chips on a plate, sprinkle with cheese and microwave just until melted. Add your favorite toppings.

Guac Rocks

• 1 ripe avocado
• Whole wheat bread
• Margarine
• Salt to taste

Peel avocado and remove seed. Place avocado in bowl, add a touch of salt and smash with fork. Toast one piece of bread, then spread margarine. Top with mashed avocado.

Great Grapes

• Green grapes
• White chocolate chips
• Red candy sprinkles

Melt white chocolate chips in a microwave safe bowl. Dip grapes in chocolate and then garnish with sprinkles. Place on a plate and refrigerate until set.

Strawberry Yogurt Parfait

• Graham crackers, crushed
• 1 6-oz. light strawberry yogurt
• Light cool whip
• Fresh strawberries
• Parfait cup

Place graham crackers in a resealable plastic bag and crush graham crackers in bag by hand. Pour crushed graham crackers in the bottom of the parfait cup. Next, place yogurt, followed by cool whip and top with fresh-sliced strawberries. Each serving size depends on how big you want your parfait.


Source: Tawnya Rush | www.mealsinarush.com