Citrus Berry Smoothie

 

This meal-in-a-glass smoothie is bursting with berries and orange juice, healthful sources of carbohydrate and powerful antioxidants. Getting plenty of antioxidant-rich foods makes sense for active people, since free radicals are produced any time the body’s cells process oxygen.

Preparation Time: 5 minutes

Ingredients:

1 1/4 cups fresh berries
3/4 cup low-fat plain yogurt
1/2 cup orange juice
2 tablespoons nonfat dry milk
1 tablespoon toasted wheat germ
1 tablespoon honey
1/2 teaspoon vanilla extract

Directions:

Place berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth.

*Makes 1 smoothie, about 2 cups


Per serving: 
432 calories
3 g fat (2 g sat, 0 g mono)
15 mg cholesterol
77 g carbohydrate
20 g protein
7 g fiber
250 mg sodium
617 mg potassium

SOURCE:  Citrus Berry Smoothie

Citrus Juicer

Lemon Rasberry Muffins

 

The secret to the sparkling flavor of these delicately crumbed muffins is the strips of lemon zest finely ground into the sugar. Enjoy the muffins warm right from the oven.

Preparation Time: 40 minutes

Ingredients:

1 lemon
1/2 cup sugar
1 cup nonfat buttermilk (see Tip)
1/3 cup canola oil
1 large egg
1 teaspoon vanilla extract
1 cup white whole-wheat flour or whole-wheat pastry flour (see Shopping Tip)
1 cup all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 1/2 cups fresh or frozen (not thawed) raspberries

Directions:

1. Preheat oven to 400°F. Coat 12 large (1/2-cup) muffin cups with cooking spray or line with paper liners.
2. Use a vegetable peeler to remove the zest from the lemon in long strips. Combine the zest and sugar in a food processor; pulse until the zest is very finely chopped into the sugar. Add buttermilk, oil, egg and vanilla and pulse until blended.
3. Combine whole-wheat flour, all-purpose flour, baking powder, baking soda and salt in a large bowl. Add the buttermilk mixture and fold until almost blended. Gently fold in raspberries. Divide the batter among the muffin cups.
4. Bake the muffins until the edges and tops are golden, 20 to 25 minutes. Let cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm.

* Makes 1 dozen muffins

Per muffin: 
185 calories
7 g fat (1 g sat, 4 g mono)
18 mg cholesterol
27 g carbohydrate
4 g protein
2 g fiber
245 mg sodium
42 mg potassium.

SOURCE:  Lemon Rasberry Muffins

Sweet Lemon

Tofu Parmigiana

 

Instead of having a greasy, battered coating, the tofu “steaks” in our revamped Parmigiana are breaded and lightly pan-fried in just a small amount of oil then topped with part-skim mozzarella, fresh basil and your favorite marinara sauce. This Italian classic will please even those who are tofu-phobic.

Preparation Time: 30 minutes

Ingredients:

1/4 cup plain dry breadcrumbs
1 teaspoon Italian seasoning
1 14-ounce package firm or extra-firm water-packed tofu, rinsed
1/4 teaspoon garlic powder
1/4 teaspoon salt
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1 small onion, chopped
8 ounces white mushrooms, thinly sliced
1/4 cup grated Parmesan cheese
3/4 cup prepared marinara sauce, preferably low-sodium
1/2 cup shredded part-skim mozzarella cheese
2 tablespoons chopped fresh basil

Directions:

1. Combine breadcrumbs and Italian seasoning in a shallow dish. Cut tofu lengthwise into 4 steaks and pat dry. Sprinkle both sides of the tofu with garlic powder and salt and then dredge in the breadcrumb mixture.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until beginning to brown, about 3 minutes. Add mushrooms and cook until they release their juices and begin to brown, 4 minutes more. Transfer to a bowl.
3. Add the remaining 1 tablespoon oil to the pan. Add the tofu steaks and cook until browned on one side, about 3 minutes. Turn over and sprinkle with Parmesan. Spoon the mushroom mixture over the tofu, pour marinara over the mushrooms and scatter mozzarella on top. Cover and cook until the sauce is hot and the cheese is melted, about 3 minutes. Sprinkle with basil and serve.

*4 servings

Per serving: 
262 calories
16 g fat (5 g sat, 7 g mono)
13 mg cholesterol
15 g carbohydrate
16 g protein
3 g fiber
597 mg sodium
443 mg potassium.
  

SOURCE:  Tofu Parmigiana


Soft Tofu

Tijuana Torta

 

A Mexican-style torta is just like a burrito, except the “wrapper” is a hollowed-out roll instead of a tortilla. Here it’s filled with mashed spiced black beans and a quick guacamole. Take this vegetarian version to another level (and add calcium) by melting Monterey Jack cheese onto the bean side of the sandwich. Serve with: Grilled corn on the cob or Spanish rice.

Preparation Time:  25 minutes

 

Ingredients:

1 15-ounce can black beans or pinto beans, rinsed
3 tablespoons prepared salsa
1 tablespoon chopped pickled jalapeño
1/2 teaspoon ground cumin
1 ripe avocado, pitted
2 tablespoons minced onion
1 tablespoon lime juice
1 16- to 20-inch-long baguette, preferably whole-grain
1 1/3 cups shredded green cabbage

Directions:

1. Mash beans, salsa, jalapeño and cumin in a small bowl. Mash avocado, onion and lime juice in another small bowl.
2. Cut baguette into 4 equal lengths. Split each piece in half horizontally. Pull out most of the soft bread from the center so you’re left with mostly crust. Divide the bean paste, avocado mixture and cabbage evenly among the sandwiches. Cut each in half and serve.

*4 servings

Per serving: 

354 calories

 9 g fat (1 g sat, 5 g mono)

0 mg cholesterol

60 g carbohydrate

17 g protein

17 g fiber

682 mg sodium

639 mg potassium.

SOURCE:  Tijuana Torta

Quick Breakfast Taco

 

A smaller cousin of the breakfast burrito, the breakfast taco made with reduced-fat Cheddar and egg substitute is a satisfying and healthy breakfast option.

Preparation Time: 15 minutes

Ingredients:

2 corn tortillas
1 tablespoon salsa
2 tablespoons shredded reduced-fat Cheddar cheese
1/2 cup liquid egg substitute, such as Egg Beaters

Directions:

1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

*1 serving

Per Serving:

153 calories

2 g fat (1 g sat, 0 g mono)

3 mg cholesterol

15 g carbohydrate

17 g protein

0 g fiber

453 mg sodium

207 mg potassium.

SOURCE:  Quick Breakfast Taco

Grilled Peaches with Granola

I'm definitely a fan of peaches.  Generally I'm partial to all citrus or tangy fruits.  Yummy :)  Topping peaches with granola makes 'em even tastier!  

" Peaches and nectarines provide good sources of carotenes, potassium, flavonoids, and natural sugars... lycopene and lutein.  Lutein gives the red, orange, and yellow colors to fruits and vegetables.  These phytochemicals are especially beneficial in the prevention of heart disease, macular degeneration, and cancer." Learn More

Preparation Time:  10 minutes

Ingredients: 

2 peaches or nectarines, halved and pitted
4 tablespoons honey
1/2 cup granola


Directions:

1.  Spray halved nectarines with neutral-flavored cooking spray.
2.  Place flesh side down on a grill pan.
3.  Grill about 5 minutes until softened. Place on a plate and drizzle each half with honey, then sprinkle granola over top.


*4 servings

SOURCE:  Grilled Peaches with Granola

Peach

Cool Cucumber Soup Recipe

I consider myself the kind of person who likes all vegetables!  I know how difficult it is for a lot of people to woof down certain veggies.  Lucky for cucumbers they're not the ones that are usually abandoned. =)  Try out this recipe.  I find it especially refreshing during long toxic days.

Some benefits of Cucumber:

1. Cucumber is best natural diuretic known, secreting and promoting the flow of urine.

2. Helps in kidney and urinary bladder disease.

3. The potassium content of cucumber makes it highly useful for conditions of high and low blood pressure.

4.  Cucumber contains erepsin, the enzyme that helps to digest protein.

Source



Preparation Time:  20 minutes


Ingredients: 
3 cups plain nonfat yogurt
1 English cucumber (about 1 pound), cut into chunks
1 scallion, white and green parts, coarsely chopped (about 1/4 cup)
3 tablespoons chopped fresh dill, plus sprigs for garnish
Salt and freshly ground black pepper
1 medium tomato (about 5 ounces), seeded and diced
2 teaspoons olive oil


Directions: 
1.  In a blender, combine the yogurt, cucumber, scallion and dill. Pulse until pureed. Season, to taste, with salt and pepper. Ladle into individual bowls.
2.  Top each serving with 2 tablespoons of diced tomato, drizzle with 1/2 teaspoon of olive oil and garnish with a dill sprig.


*4 servings


Per Serving:
Calories 130
Total Fat 2.5 g (Sat Fat 0 g, Mono Fat 1.5 g, Poly Fat 0 g)
Protein 11 g
Carb 17 g
Fiber 2 g
Cholesterol 5 mg
Sodium 140 mg



SOURCE:  Cool Cucumber Soup Recipe

Cucumber

Greek Pasta Salad with Feta and Chicken

Pasta, pasta, pasta!  I know a lot of you are probably wondering why this carb-heavy meal is here.  Moderation is the key.  If eaten in reasonable proportions, pasta can be really good for your body, aside from being good (a.k.a. DELICIOUS!) to eat.

Find out more about Pasta 

Preparation Time:  18 minutes 

Ingredients: 

12 ounces ditalini or other pasta
1/2 cup reduced-sodium chicken broth
1 tablespoon olive oil
1 tablespoon red wine vinegar
2 cloves garlic, minced
1 teaspoon Dijon mustard
1 teaspoon dried oregano
1 teaspoon dried thyme
Salt and ground black pepper
2 cups cooked cubed chicken (about 1 pound)
1 green bell pepper, seeded and diced
1/4 cup chopped fresh mint leaves
1/2 cup crumbled feta cheese


Directions:

1.  Cook pasta according to package directions.
2.  In a small bowl, whisk together broth, oil, vinegar, Dijon mustard, thyme, salt and pepper to taste. Add diced chicken, green pepper, and mint.
3.  Drain pasta and add to bowl with dressing and chicken. Toss to combine.
4.  Cover with plastic and refrigerate until ready to serve. Top with feta cheese just before serving.

*4 servings


 SOURCE: Greek Pasta Salad with Feta and Chicken

Salmon with Lemon, Capers, and Rosemary

Omega-3!  That seems to be all the rave nowadays.  But why is it good for you?  And what does Salmon have to offer?




Preparation Time: 30 minutes


Ingredients:
• 4 (6-ounce) salmon fillets

• 1/4 cup extra-virgin olive oil
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1 tablespoon minced fresh rosemary leaves
• 8 lemon slices (about 2 lemons)
• 1/4 cup lemon juice (about 1 lemon)
• 1/2 cup Marsala wine (or white wine)
• 4 teaspoons capers
• 4 pieces of aluminum foil



Directions: 
1.  Brush top and bottom of salmon fillets with olive oil and season with salt, pepper, and rosemary.
2.  Place each piece of seasoned salmon on a piece of foil large enough to fold over and seal. Top the each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice, 2 tablespoons of wine, and 1 teaspoon of capers.
3.  Wrap up salmon tightly in the foil packets.

4.  Place a grill pan over medium-high heat or preheat a gas or charcoal grill.
5.  Place the foil packets on the hot grill and cook for 10 minutes for a 1-inch thick piece of salmon.
6.  Serve in the foil packets.


SOURCE:  Samon with Lemon, Capers and Rosemary

Atlantic Salmon

Multi-grain Waffles

I love anything with strawberries!  Partnering 'em up with my favorite breakfast meal just starts my day right :)  I don't know about you, but waffles have always made me feel a bit nostalgic.  They remind me of my mom and how she used fill us up with breakfast goodness. *sigh*

How strawberries are good for you. 

Preparation Time: 45 minutes

Ingredients:

2 cups buttermilk

1/2 cup old-fashioned rolled oats

2/3 cup whole-wheat flour

2/3 cup all-purpose flour

1/4 cup toasted wheat germ or cornmeal

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda 

1/4 teaspoon salt

1 teaspoon ground cinnamon

2 large eggs, lightly beaten

1/4 cup packed brown sugar

1 tablespoon canola oil

 2 teaspoons vanilla extract

Directions:

1.  Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.
2.  Whisk whole-wheat flour, all-purpose flour, wheat germ (or cornmeal), baking powder, baking soda, salt and cinnamon in a large bowl.
3.  Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.
4.  Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.

*8 Servings


Per Serving:


Calories 188
Carbohydrates 30 g
Protein 8 g
Fat 4 g
Saturated Fat 1 g
Cholesterol 55 g
Monounsaturated Fat 2 g
Dietary Fiber 3 g
Sodium 328 mg
Potassium 227 mg
Exchanges 1 1/2 starch, 1/4 reduced-fat milk, 1/2 lean protein, 1/2 fat

SOURCE: Multi-grain Waffles

Waffles

Papaya Berry Yogurt Parfaits

For the most visually rewarding presentation, layer the parfaits in clear glasses.


Preparation Time: 20 minutes


 Ingredients:
• 3 containers (5.3 ounces each) plain nonfat Greek yogurt
• 5 tablespoons honey
• 1 1/2 teaspoons grated lemon zest, plus 1 tablespoon juice
• 1 piece fresh ginger (about 2 inches)
• 1 papaya (1 pound), peeled, halved lengthwise, seeds discarded, cut into 1/2-inch cubes
• 1 package (6 ounces) fresh blackberries
• 1 package (6 ounces) fresh raspberries
• 1/4 cup chopped fresh mint, plus sprigs for garnish
• 1/2 cup granola

*Serves 6


Directions:
1. In a small bowl combine yogurt, 3 tablespoons honey, and zest; set aside.
2. Using the large holes of a box grater, grate the ginger (no need to peel) into a small bowl.
3. Squeeze ginger through a fine-meshed sieve or strainer placed over a medium bowl to get a total of 1 tablespoon ginger juice.
4. Discard pulp.
5. To the bowl with the juice, add remaining 2 tablespoons honey and lemon juice; whisk to combine.
6. Add papaya, blackberries, and raspberries and toss gently to coat.


To serve: Spoon half the fruit and juices among six 8-ounce tall glasses. Sprinkle chopped mint over the fruit. Top with half the yogurt mixture and half the granola. Layer with the remaining fruit, yogurt, and granola. Garnish with mint sprigs.


Per serving:
164 calories
5 g protein
1 g fat

8 g carbs

5 g fiber

 
SOURCE: Papaya-Berry Yogurt Parfaits

Papaya

Lime & Chilli Pita Crisps

Enjoy a low-fat snack with Lime & chilli pitta crisps!

Preparation Time: 15 minutes


Ingredients:

• 2 pitta breads
• 1 tsp oil
• lime zest
• ½ tsp chilli flakes

Directions:
1. Heat oven to 180C/fan160C /gas 4. Tear 2 pitta breads into crisp-size pieces and brush with 1 tsp oil.

2. Sprinkle with lime zest and 1⁄2 tsp chilli flakes.
3. Bake for 10 mins until crisp. Sprinkle with salt if you like.

*2 servings


Per serving:
216 kcalories
Protein 4g
Carbohydrate 34g
Fat 4 g
Saturated fat 0g
Fibre 3g
Salt 0.41 g


SOURCE: Lime and Chilli Pitta Crisps

Pita Bread

Haddock in Tomato and Basil Sauce

A deliciously simple and low fat fish dinner


Preparation Time: 50 minutes


Ingredients:

• 1 tbsp olive oil
• 1 onion , thinly sliced
• 1 small aubergine , about 250g/9oz, roughly chopped
• ½ tsp ground paprika
• 2 garlic cloves , crushed
• 400g can chopped tomatoes
• 1 tsp dark or light muscovado sugar
• 8 large basil leaves , plus a few extra for sprinkling
• 4 4x175g/6oz firm skinless white fish fillets, such as haddock

Directions:
1. Heat the olive oil in a large non-stick frying pan and stirfry the onion and aubergine. After about 4 minutes the vegetables will start to turn golden but won't be soft yet, so cover with a lid and let the vegetables steam-fry in their own juices for 6 minutes - this helps them to soften without needing to add any extra oil.

2. Stir in the paprika, garlic, tomatoes and sugar with 1⁄2 tsp salt and cook for another 8-10 minutes, stirring, until onion and aubergine are tender.
3. Scatter in the basil leaves then nestle the fish in the sauce, cover the pan and cook for 6-8 minutes until the fish flakes when tested with a knife and the flesh is firm but still moist. Tear over the rest of the basil and serve with a salad and crusty bread.

*4 Servings



Per serving:
212 kcalories
Protein 36g
Carbohydrate 8g
Ffat 4 g
Saturated fat 1g
Fibre 3g
Salt 0.5 g

 SOURCE:   Haddock in Tomato and Basil Sauce

Sardines & Watercress on Toast

A low-fat lunch that's high in omega 3. You could use any oily fish if you don't have sardines.

Preparation Time: 5-10 minutes

Directions:
1. Lightly toast the bread. Rub the cut side of the garlic over the surface of the toast and arrange the tomato slices on top. Add seasoning if you want to.

2. Break up the sardines with a fork and arrange on top. Pile on the watercress and drizzle with balsamic vinegar.


Per serving:
202 kcalories
protein 15g
carbohydrate 23g
fat 6 g
saturated fat 1g
fibre 3g
salt 0.85 g


SOURCE: Sardines and Watercress on Toast

Strawberry Bruschetta

Astoundingly good for minimal effort, this makes an indulgent weekend breakfast or anyday dessert. A judicious smear of mascarpone (half the fat of butter) is part of the luxury, but even lighter low-fat cream cheese will work as well. The real secret is warming the berries just enough to make the flavor bloom and transform their juices into a rosy syrup.
*Makes 4 servings

Preparation Time: 15 minutes


Ingredients:
*4 thick slices whole-wheat bread
*6 tablespoons light brown sugar
*1 teaspoon grated lemon zest
*2 teaspoons lemon juice
*3 cups sliced or diced hulled strawberries
*4 tablespoons mascarpone (Italian cream cheese)

Directions:

1. Toast bread in a toaster.
2. Meanwhile, heat a large skillet over high heat. Add sugar, lemon zest and lemon juice and cook, stirring, until the sugar melts and the mixture begins to bubble, 30 seconds to 1 minute. Add strawberries and stir until juices begin to exude and the berries are heated through, 30 seconds to 1 minute more.
3. Spread 1 tablespoon mascarpone on each piece of toast. Top with the warm berries.

MAKE AHEAD TIP: Prepare the sauce (Step 2), cover and refrigerate for up to 2 days or freeze for up to 1 month. To reheat, microwave on High for about 1 minute (defrost first, if necessary).


Per serving:
203 calories
5 g fat (2 g sat, 1 g mono)
9 mg cholesterol
40 g carbohydrate
4 g protein
4 g fiber
153 mg sodium.


Nutrition bonus:
Vitamin C (108% daily value),
Selenium (16% dv).

SOURCE: Strawberry Bruschetta


Strawberry

Libby's Everyday Pumpkin Parfait

From morning to night this parfait is the perfect way to satisfy your craving for a sweet and crunchy healthy snack. The pumpkin blends easily with the yogurt to add a unique twist of flavor to this creamy yet crunchy treat.

Prep: 5 min

Ingredients:

• 1 cup fat-free or lowfat vanilla yogurt
• 1/4 cup LIBBY'S® 100% Pure Pumpkin
• 1/4 teaspoon pumpkin pie spice
• 1/2 to 2/3 cup lowfat or fat free granola

Directions:

1. Combine yogurt, pumpkin and pie spice in small bowl.

2. Place 1/2 yogurt mixture into two 1-cup parfait glasses. Top yogurt mixtures with 1/2 of granola. Top each with remaining yogurt mixture and granola.

*Makes 2 servings

Per Serving:
Calories 200
Calories from Fat. 15
Total Fat 1.5g
Saturated Fat 0g
Cholesterol 0mg
Sodium 130mg
Carbohydrates 41g
Dietary Fiber 4g
Sugars 26g
Protein 7g

SOURCE: Libby's Everyday Pumpkin Parfait

Pumpkin