The Richmond Register

July 16, 2013

Snacks to enjoy in between meals

By Arritta Morris


Six small meals a day keeps ones blood sugar level in good status, and I have found this to be true.

Usually about 10 a.m. and 4 p.m. my blood sugar goes down and a quick snack picks me up for the rest of the day.

I make my own snacks. Here is one that is so easy and loaded with fiber and protein.

Oats and all that jazz


2 cups of old fashion oats

1/2 cup of nuts

1/2 cup of dried fruits (I love the dried cranberries.)

1/2 cup shredded dried coconut (Uou can find this at your local health food store.)

1/2 cup roasted pumpkin seeds

1/2 cup flax seeds

1/2 cup sunflower seeds.


Roast old-fashioned oats in a skillet. (Use no oil). Stir constantly till oats start to turn brown. Cool down about 10 minutes. Stir constantly. Then add all the other ingredients.

I store mine in an air tight container. Enjoy.

Speaking of low blood sugar and remedies, I once was on the road working and contacted one of the worse colds and headaches I have ever had.

One day I was in the central office working, and one of the staff members told me that they had the cure for all my aches and pains.

She gave me a small bottle that looked like water. She told me to be near my bed and chuck it down really fast.

Well, I was in so much misery, I would probably have eaten mud just to get better.

That evening I did as she instructed, and – pow – I hit the bed like a bullet shot from a gun.

It really did cure everything I had wrong with me – for months.

I think they called my experience “hit by white lightening.” I really do not think I will ever try that again. I will stick to over-the-counter stuff.

Another great snack is peanut butter muffins. Any item with reanut butter promises protein.



2 cups all-purpose flour

1/2 cup sugar 1 tbsp baking powder

1/2 tsp salt

1/2 cup peanut butter

3 tbsp cold butter, divided

2 eggs

1 cup milk



In a large bowl mix 2 tbsp peanut butter, salt, flour, baking powder, sugar and 1/2 the butter until the mixture resembles coarse crumbs.

Beat the eggs and milk; stir into the dry ingredients just until moisten.

Fill greased or paper-lined muffin cups two-thirds full. Bake at 400 degrees for 15 to 17 minutes or until muffins test done.

Melt remaining butter; brush over the top of muffins. Sprinkle with cinnamon-sugar.

Cool for 10 minutes. These are a perfect item to freeze.

A real quick pickup is a wrap of a flour tortilla with peanut butter and a banana rolled up inside.

If you are on the go a lot, this makes a good pick-me-up.

I sometimes drink a snack. Another great pickup is a small can of tomato juice.

Kept cold, they are a good snack for energy.

I know that “energy drinks” are flooding the market. Be sure you read all the ingredients and know what the aftereffects of these drinks are.


Elaheh Siahkouhi from Iran is teaching a class sharing some of her home country’s cuisine at the Madison County Extension Center, 230 Duncannon Lane. It will be interesting in learning how they prepare vegetables, fesenjan and pita bread. The next one is 6 to 8:30 p.m. Monday, July 22. For more details, call the Extenition Office at 623-4072.


The Madison County Library is sponsoring two lecture classes on the subject of sugars and sugar substitutes. They are based on the book “Sugar Busters.” Check the library’s website to register for these classes. The next one is 6:30 p.m. Thursday, July 18, at the Richmond location, 507 W. Main St. Check their website to register for these classes.

Be sure if you blood sugar drops to a point you have the shakes, blackouts etc, see your medical doctor. Happy snacking.

Arritta Morris holds a bachelor’s degree in nutrition and a master’s degree in counseling from Eastern Kentucky University. She is certified as a food service specialist by the School and Nutrition Association.