These easy recipes and simple food pairings, all under 200 calories, are great for an afternoon snack, appetizer platter, or satisfying side dish.

The orange glow of sweet potatoes gives away their beta-carotene content. By serving this dip with whole-wheat pita and raw vegetables such as red peppers and broccoli, you also get selenium, vitamin C, and sulforaphane. Makes 4 cups (56 calories per serving).

Mix 3 cups whole nuts with 1/4 cup each flaxseeds, quinoa, and sunflower seeds. In a separate bowl, whisk 2 egg whites with 2 tablespoons honey, 1 1/2 teaspoons coarse salt, and 1/4 teaspoon each cayenne, cumin, and cinnamon. Toss with nut mix. Spread in a single layer on a baking sheet; bake at 325 degrees until dry, stirring occasionally, about 30 minutes. Scrape from pan while cooling, to avoid sticking. Makes 16 servings (178 calories each).

Combine 1 ounce cheddar cheese and 2 pickles, or 1 ounce cheddar cheese and 2 teaspoons jam on crackers. Try aged cheddar with golden plum, apricot, or peach jam. Makes one serving (cheddar and pickles, 160 calories; cheddar and jam, 146, not including crackers). 

Season 1/4 cup low-fat yogurt with salt, pepper, 1/2 teaspoon lemon juice, 1 tablespoon chopped fresh herbs (dill, basil, cilantro), or a few pinches of dried oregano, and 1/4 teaspoon lemon zest. Serve with raw vegetables. Makes one serving (40 calories, not including veggies). 

In a food processor, pulse together 1 cup cooked chickpeas with salt, pepper, and 2 tablespoons olive oil until roughly combined. Pulse in 3 tablespoons fresh cilantro and serve with crackers. Makes 4 servings (131 calories each, not including crackers). 

Prepare a dipping sauce with 1 teaspoon soy sauce and 1 teaspoon sambal oelek (a spicy Asian chile-based sauce). Serve with a baked sweet potato. Makes 1 serving (100 calories). 

Halve 3 ounces of cherry tomatoes and mix with 1 ounce crumbled low-fat feta cheese. Dress with 1 teaspoon balsamic vinegar and 1 teaspoon olive oil; season with salt and pepper to taste. Sprinkle with fresh oregano. Makes 1 serving (108 calories). 

Serve 3 ounces cooked chicken breast (turkey or lean pork work well, too) with 1/2 small Granny Smith apple and 2 teaspoons good whole-grain mustard. Makes 1 serving (185 calories). 

Mix 2 ounces drained, water-packed tuna with 3 tablespoons cooked white beans. Top with a simple dressing of 1 teaspoon olive oil, 1/4 teaspoon coarse salt, 1 to 2 teaspoons lemon juice, and pepper to taste. Makes 1 serving (172 calories).

Silken tofu is smooth and creamy, much like a custard. Served with flavorful condiments, it provides a protein-rich, bite-size snack. Makes 4 servings (136 calories each). 

Enjoy the tasty, unexpected flavors of this recipe immediately, or allow the dip to mellow overnight. Makes 4 to 6 servings (about 160 calories each).

You can prepare these elegant appetizers (or try the meatless variety) up to a day ahead of time, then pop them in the oven about half an hour before serving. Makes 24 pieces (about 36 calories each).

This recipe is based on traditional panzanella -- an Italian bread salad -- but the ingredients are grilled to intensify their flavor. Makes 24 skewers (about 48 calories each).

Served on individual small plates or scallop shells, this is a charming snack for summer parties. Makes 8 servings (185 calories each).

Intensely flavored almond flour stands in for wheat, and gives these gluten-free poppy crackers a buttery crispness, along with a measure of protein, calcium, vitamin E, and folic acid. Makes 12 crackers (130 calories each).

This summery soup is perfect for serving to friends and family on a hot day. Makes one quart (124 calories per serving).

When preparing this festive appetizer, make sure to take the peppers out of the oven before they get too soft. They should still be firm enough to hold the toppings. To store, refrigerate roasted peppers and relish separately, up to one day. Makes 8 servings (84 calories each).

Oven-baked flour-tortilla chips accompany hearty salsa thick with black beans, tomatoes, scallions, cilantro, and jalapeno pepper. Makes 2 cups salsa and 48 chips (23 calories per chip, not including salsa).