In place of the graham cracker, try stone ground wheat crackers, flour tortillas, or English muffins. For a variety, use cottage cheese instead of the cream cheese or mix honey with the cream cheese and freeze the desert before serving. You'll end up with a healthy snack that most kids love. It tastes remarkably like an ice cream sandwich!

Yield: 1 Serving

2 Graham cracker squares
1 teaspoon cream cheese, low-fat or fat-free
1 teaspoon jam or fruit spread

Optional: Sprinkle of cinnamon.


1. Spread one graham cracker with low-fat cream cheese.
2. Add the jam; sprinkle with cinnamon, if desired.
3. Top with the second graham cracker, making it into a sandwich.

Nutritional Information:
Calories per serving: 500


Nutrients % Grams
Carbohydrate 70 16
Protein 10 2
Fat 20 2

Nancy Clark's Sports Nutrition Guidebook. (1997)