Chapter 5 Preparing Simple Recipes 89 Copyright Goodheart-Willcox Co., Inc. eating fi ve or six small meals throughout the day instead of three larger meals can help people manage their weight. The idea is that waiting fi ve or six hours between three daily meals causes people to get quite hungry. This makes them more likely to overeat at their next meal. Eating more frequently wards off intense hunger and reduces the chance of overeating. The key to this advice is keeping the meals small in terms of calories. Eating too many large snacks will result in weight gain instead of weight management. One way to control snack portions is to prepackage snack foods into small bags or containers. Make a healthy snack mix out of raisins, nuts, and whole-grain ready-to-eat cereal. Then take a few minutes to bag it into individual servings. Cut up a variety of fresh vegetables. Then pack them into small containers, perhaps with measured amounts of a low-fat dip on the side. This not only deters overeating, it saves time when you need to grab a snack on the go. When nutritious snack foods are convenient, you are less likely to choose foods that provide empty calories. Sandwiches and Wraps Sandwiches and wraps are other foods for which simple recipes abound. A sandwich is a food item in which ingredients are placed on, in, or between bread. A wrap is a fi lling rolled in some Timolina/Shutterstock.com Figure 5.3 Vegetables, pita chips, and hummus dip make a healthy snack that is easy to prepare. At what time of day would you enjoy this type of snack? Recipe for Good Food Savory Toasted Chickpeas Serves 3 1 15-ounce can chickpeas, rinsed and drained 1 tablespoon olive oil 1½ teaspoons Worcestershire sauce ½ teaspoon seasoned salt ¼ teaspoon garlic powder 1. Preheat oven to 425ºF (218ºC). Cover a jelly roll pan with parchment paper or a silicone baking mat. 2. Drain chickpeas on paper towels and pat dry. Discard any skins that come loose from the peas. 3. Spread the chickpeas on the prepared jelly roll pan in a single layer. Toast in preheated oven for 30 minutes, giving the pan a gentle shake about every 10 minutes. 4. Meanwhile, combine olive oil, Worcestershire sauce, seasoned salt, and garlic powder in a medium bowl. 5. At the end of the toasting time, remove the jelly roll pan from the oven. Using pot holders, gently lift the parchment paper or baking mat and slide the chickpeas into the bowl. Toss to coat with the olive oil mixture. 6. Place the parchment paper or baking mat back on the jelly roll pan. Pour the chickpeas back onto the pan and return it to the oven. Toast for 5 more minutes. 7. Allow chickpeas to cool before serving. Store leftovers in an airtight container or sealed plastic bag. Per serving: 206 calories (31% from fat), 8 g pro- tein, 28 g carbohydrate, 7 g fat, 0 mg cholesterol, 7 g fi ber, 501 mg sodium