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Lisa Cain is ‘Snack Girl to the Rescue’ with a new book full of meal ideas

'Snack Girl to the Rescue' author Lisa Cain.
'Snack Girl to the Rescue' author Lisa Cain.
Harmony Books

There is a happy medium between kale and cupcakes and Lisa Cain, aka “Snack Girl,” aims to show you in her new book “Snack Girl to the Rescue: Easy, Delicious Food for Breakfast, Lunch & Dinner” (Harmony Books, $17.99).

Cain, who is an evolutionary biologist and blogger at, started her blog in 2009 to help people find healthier alternatives to junk food. And with 27,000 fans on Facebook and 76,000 followers on Twitter, Cain has cultivated quite a following.

  • Get more healthy living tips by checking out the lists at ASPIREist

The softcover book features 100 recipes, all 400 calories and less, for healthier snacks and every meal of the day. Breakfast recipes include Zucchini, Banana and Almond Breakfast Muffins, Do-It-Yourself Cereal Bars, Baked Eggs and Cheese in Toast Cups, and Overnight Pancakes. Lunch and Dinner recipes include White Chili, Tastiest Turkey Burgers, Chicken and Vegetable Potpie, and Roasted Vegetable Quesadilla.

Then there are the snacks. We are intrigued with the recipe for Greek Nachos, which includes feta cheese, cucumbers and hummus. There are dip recipes, including a Homemade Hummus, Tuna Avocado Dip, and Eggplant Garlic Dip.

If all you’re looking for is a grab-and-go snack, there’s a section with 10 quick sweet and 10 quick savory snacks, like Spicy Roasted Chickpeas, Dried Figs Dipped in Chocolate, and Sweet Potato Pudding.

Recipes make up the second half of the book – the first section is devoted to getting a handle on your snacking habit and steering it from fistfuls of garbage to smarter solutions. There are chapters devoted to Healthy Weight and Healthy Image, Healthy Cooking, Everyday Temptations, Emotional Eating, Exercise, and Food Marketing.

Although she has a scientific background, Cain’s writing style is friendly and conversational, explaining her commonsense, non-faddish philosophy toward food, fitness and weight loss. “The road to healthy eating isn’t comfortable,” Cain writes, “You have to start to get comfortable with the uncomfortable.”

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