Healthy Eating

Healthy Eating

Ingredients: 4 T. low-fat cream cheese 6 oz. low-fat vanilla yogurt ½ T. mint, chopped Directions: Combine all ingredients. Serve with fruit. Nutrition Facts (per serving): Prep Time: less than 5 minutes Cook Time: none Serves 4 with ½ cup whole strawberries and ½ cup diced melon Calories 112 Total…
Ingredients: 4 c. fresh cut fruit (melon, berries, mango, grapes) ¼ T. lime zest 1 T. fresh lime juice 1 T. fresh mint Directions: 1. Place fruit in bowl. 2. Zest lime with a cheese grater and add zest to fruit. 3. Add lime juice and toss salad. 4. Chop…
Cooking with interesting seasonings like curry powder pumps up a dish's flavor without adding unnecessary calories or fat. Ingredients: ¼ c. onion 1 clove garlic 2 T. fresh cilantro ½ T. olive oil 1 lb. uncooked shrimp 1 T. curry powder 1/3 c. nonfat Greek yogurt Salt and pepper Directions:…
Potatoes have gotten a bad rap. People are often under the impression that they are a vegetable. Potatoes do grow among the vegetables, but they are a starch. For that reason, and because typical accompaniments include butter, sour cream and cheese, people often avoid potatoes when eating healthy. No need…
Ingredients: 1 c. liquid egg substitute 2 T. green pepper 2 T. red pepper 2 T. onion 1 or 2 T. Serrano chili, seeds and spine removed 1 t. garlic, chopped 1/8 t. oregano 1 T. fresh cilantro, chopped Salt and pepper 2 low carb tortillas Fresh salsa 2 T.…
Ingredients: 1/2 cup salsa (mild or spicy) 5 whole wheat low carb buns 2 Italian turkey sausages, casing removed 1 lb. ground turkey breast 1/3 cup flax seed, ground 1 egg Instructions: Mix all together in a large bowl and form into patties. Grill or pan fry in non-stick pan.…
Ingredients: 2 salmon steaks, cut into 4 ounce portions 1/3 cup pistachios 2 T. olive oil 2 T. cilantro, chopped 1/8 tsp. cayenne pepper Instructions: Preheat oven to 350. Place a skillet in the oven to preheat. Place pistachios, cayenne and cilantro in a food processor. Pulse several times to…
Ingredients: 8 tomatillos, husked, rinsed and sliced 1/4 inch thick 1/4 c. pickled jalapeno pepper, sliced 1 med. onion, thinly sliced 4 medium sweet potatoes, sliced 1/4 inch thick 2 T. jalapeno juice 1 T. garlic, minced 1/3 c. fresh cilantro, chopped 4 chicken breasts, bone in Instructions: In a…
Ingredients: 1 lb. pork tenderloin, thinly sliced 2 medium onions, thinly sliced 2 T. olive oil 1/2 c. natural peanut butter 2 tsp. low sodium soy sauce 1/2 tsp. ground coriander 1 T. garlic, minced 1 tsp. dried red pepper 1 cabbage, shredded 1 15-oz. can tomato sauce Instructions: Simple…
Ingredients: 1¼ lb. chicken breast ½ c. onion 4 stalks celery 1 c. carrots 4 green onions 2 cloves garlic ½ of an Anaheim chili pepper Hot sauce to taste 1 can 98% fat free cream of mushroom soup 1 pastry shell Salt and pepper  Directions: Preheat oven to 350º.…
Ingredients: 3 cups orange juice 1 orange 1/2 cup olive oil 1 T. garlic clove, minced 1/4 cup fresh basil, finely sliced 2 lbs. crabmeat, jumbo lump, shells removed 1/4 cup champagne vinegar 1/4 cup red onion, thinly sliced 1 dash salt substitute and pepper 1/2 cup walnut, toasted 2…
Ingredients: 1 C. Napa cabbage, shredded 1/2 C. pea pods, chopped 1/2 C. carrots, grated 1 T. olive oil 1/4 C. pine nuts, toasted 3 T. tomato sauce 2 4-oz. tuna steaks 1 tsp. sesame oil 1 tsp. lime juice 1 T. reduced sodium soy sauce Instructions: Saute vegetables with…
Ingredients: 1 lb. ground round 4 oz. nonfat feta 1 clove garlic 2 T. shallot ¼ t. cumin ¼ t. cayenne 1 c. nonfat Greek yogurt 2 T. green onion (no white) 2 t. chives 1 t. fresh lemon juice (and zest) Salt and cracked pepper Fresh spinach Directions: 1.…
Ingredients: 3 c. green beans 1 ½ c. asparagus ⅓ c. onion 1 clove garlic 1 can 98 percent fat-free cream of chicken soup ½ t. dry mustard ¼ t. cumin Salt and pepper ¼ c. bread crumbs 1 T. olive oil Directions: Preheat oven to 350 degrees. Chop green…
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