Smarter Snack
Vegetable Sticks
with Yogurt Caviar Dip
(4 votes)
(4 votes)
Vegetable Sticks - A healthy and filling snack
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
137
calories
Calories
Healthy, because
Even smarter
Nutritional values
This vegetarian snack is low in calories and high in vitamins, minerals, and secondary plant substances.
If you don't enjoy caviar, add a handful of chopped herbs of your choice to the dip instead. This provides even more vitamins, minerals, and secondary plant substances than in the original recipe.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 137 cal. | (7 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
more nutritional values
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.3 mg | (28 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 9.4 μg | (21 %) | ||
| Vitamin B₁₂ | 3.4 μg | (113 %) | ||
| Vitamin C | 79 mg | (83 %) | ||
| Potassium | 491 mg | (12 %) | ||
| Calcium | 115 mg | (12 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 60 mg | |||
| Cholesterol | 113 mg |
Development of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 green Zucchini (about 5 ounces)
- 1 yellow Zucchini (about 5 ounces)
- 1 red Bell pepper (about 7 ounces)
- 1 carrot (about 5 ounces)
- ½ Cucumber (about 3.5 ounces)
- 1 stalk Celery (about 3 ounces)
- 1 bunch Chives
- 1 lemon
- 5 ozs low fat cream cheese
- 4 ozs Soy yogurt
- 5 ozs Caviar (eg., trout, salmon caviar or algae)
- salt
- peppers
Preparation
Kitchen utensils
1 Bowl, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Peeler, 1 Fine grater, 1 Whisk, 1 Citrus juicer, 1 Small knife
Preparation steps
1.
Rinse the vegetables, peel if necessary and cut into bite-sized pieces.
2.
Rinse chives, shake dry and cut into thin slices.
3.
Rinse lemon in hot water, wipe dry and finely grate the peel.
4.
Juice lemon.
5.
Add cream cheese, yogurt, chives, lemon zest, and lemon juice to a bowl. Stir to combine.
6.
Fold caviar into dip and season with salt and pepper. Serve with the prepared vegetable sticks.
