Cashew-Strawberry Crunch
Spread 1 tablespoon of cashew butter on a slice of Ryvita Fruit Crunch. (Or substitute peanut butter and Triscuits.) Drizzle with ½ tablespoon honey and top with sliced strawberries.

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Health bonus: Nut butters are full of heart-healthy monounsaturated fats.

Pineapple and pistachios

Mix about ¼ cup of dried pineapple pieces with about 25 pistachios. (For treatment, use chili-lime pistachios, available in specialty stores.) Other dried fruits winning combos and nuts: raisins and peanuts, apricots and almonds, cherries and hazelnuts.

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Health Bonus: pineapple and walnuts are both good sources of antioxidants.

Cottage cheese and apple

Slice an apple, like Fuji or Granny Smith, and top with ½ cup low-fat cottage cheese (look for 4-four-ounce packet Breakstone). Or replace the drained fresh apple with two apple slices with spicy cinnamon, as of Musselman (which can be found in the alley of fruit preserves).

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Health Bonus: Provides protein, calcium and fiber.

Melt cheese

Spread ½ teaspoon spicy mustard coffee on a thin waist cocktail slice of whole grain rye bread. Add a thin square of cheddar (about the same size as the bread) and broil until cheese is melted, then top with a slice of tomato and a pinch of caraway seeds.

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Health Bonus: Rich in calcium.


Parmesan Pita Crisps

Sprinkle 2 tablespoons of grated Parmesan evenly over a 4-inch whole-wheat pita. Dust pita with ¼ teaspoon dried oregano and broil until the cheese browns. Cut into quarters.

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Health bonus: Good balance of protein, fat, and fiber.