Nutritious snacks on the go

April 28, 2008 12:00:00 AM PDT
We all know that diet plays a huge role in staying fit and losing weight. Busy moms often ignore their own nutrition while they're looking after their family's. Arlene Sherman, founder of Zone San Francisco, shares her healthy ideas for some quick nutiritious snacks.


3 egg white
1 whole egg
1 ounce skim milk shredded mozzarella
1 cup 1% milk
1 ½ cup diced mushroom
1 ½ cup diced red bell peppers
2 2/3 teaspoon olive oil

Sautéed the vegetable. Spray a 5" ramequin with olive oil cooking spray, layer with the cheese then the vegetables, then pour the egg and milk mixture on it. Bake at 350 until done


4 oz boneless and skinless chicken breast grilled and sliced
2 cups of mixed green lettuce
1/2 cup orange bell peppers
1/2 cup grapefruit
1/2 cup cucumber
1/2 tomato
Vinaigrette: 1 teasp. Dijon mustard, 2 teasp. 1 tabls olive oil


1/4 cup quinoa cooked as you would cook pasta
1 tbs edamame
1/4 cup halved cherry tomatos
1 tbls. olive oil
1 teas. Lemon juice
1/2 oz cheese of your choice
Chopped flat leaves parsley


Shell recipe for 40 3'' tartlet

1 1/4 whole wheat flour
1/8 teas. Salt
1/4 cup splenda
1/4 cup egg beater
1/2 teas. Vanilla
6 tbls. Soy butter

1- Sift flour onto work surface, make a well in the center

2- Place salt, splenda, egg beater and vanilla in center, mix with a fork.

3- Soften butter mix with the egg mixture

4- Mix it all with the flour

5- Work with the heel of the hand and form a ball. Wrap the ball and refrigerate two hours.

6- Roll the dough and fill the 3' ramequin.

7- Bake at 350

Cream filling:

2 teaspoon maple syrup
4 oz skim ricotta cheese
1/2 teas. Vanilla
1/2 teas. Orange extract

Beat the mixture until smooth.

Fill a shell and decorate with fresh fruits


1 whole egg
3/4 cup whole wheat flour
1 cup 1% milk
1/2 cup blueberries
1/2 teas. Olive oil


4 oz raw shrimp
2 tbls. Lime juice
Salt, pepper, dried oregano
1/2 green pepper
1/2 red pepper
1/2 yellow pepper
1/2 cup chopped salad
1 tbls olive oil
1 8" sundried tomato wrap

Julienne the peppers and sautéed them, when done add the shrimp with the spices.

You are ready to make your wrap.

Salsa: 1 avocado, 1 tbls lemon juice, salt, pepper, 1 sprig cilantro, 1'4 red onion diced. Mashed and add to it ½ tomato diced.

1 tablespoon per portion!


4 oz fillet mignon grilled
2 cups steamed green beans
1 cup steamed asparagus
1/2 a Roma tomato drizzled with 1 teas. Olive oil and baked

Butter: 1 teas. Soy butter, 1 pinch of garlic, 1 pinch of tarragon

Mix the butter with the spices and form in a ball to put on the steak when done.


1/4 cup hummus
2 celery sticks
1/4 cup cherry tomatos halved
3 black olives
1oz feta cheese
Red onion to sprinkle on top


1/4 cup low fat yogurt
1/2 cup strawberries
1/2 cup papaya
3 blackberries
2 walnuts
1 mint leave


5 oz salmon fillet grilled
2 cups zucchini
2 cups eggplant
1 cup mushroom
1 tbls olive oil

Dice and sautéed the vegetables with the olive oil. Season very lightly.

Pesto: Puree basil, pinch of salt, 1 tabls. Pinenuts, 2 clove of garlic ¼ cup olive oil.

1 teaspoon of pesto is one portion.

For more information on Zone San Francisco, visit: or call (415) 391-1899.