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Showing posts with label recipes. Show all posts
Showing posts with label recipes. Show all posts
Mornings are hard. Add declining temperatures and busier lifestyles into the equation and we barely have the energy to brush our hair, let alone think about preparing a healthy breakfast. When you have little time, energy and motivation, preparing a smoothie is a great way to save precious time amid the morning chaos.

Happy Healthy Smoothies for Breakfast


Read on to see 5 of our favorite healthy smoothies recipes to see which one is right for you:

1. You need to eat more vegetables


Add kale, spinach, chard, cabbage, cucumber, or a teaspoon of greens powder to your smoothie to increase your vegetable count for the day (and before 9 a.m., at a minimum). This green pear smoothie has a handful of spinach that is not only good for the digestive tract, but spinach has also been shown to help relaxation. Buy it in bulk and store it in the freezer for a cost effective addition to any recipe.

INGREDIENTS:

  • 1 cup packed spinach leaves
  • 1 cup packed kale leaves
  • 1 green apple, cored and diced
  • 1/2 lemon juice
  • 1/2 cucumber
  • 1/2 teaspoon raw honey
  • 1/2 cup water

2. You're starving an hour after starting work.


We are great advocates of eating fruits and vegetables, but without protein your hunger will only be satisfied for so long. Whey protein has been shown to keep insulin levels under control and whether you opt for a vegan version, or a dairy-free version, there are a number of powders on the market that contain a big hit of protein without the unwanted calories. Find out how to make your perfect protein-rich smoothie here.


INGREDIENTS:

  • 1 ripe banana
  • 1/3 of a cup of strawberries
  • 1/3 of a cup of blueberries
  • 1/2 a cup of kale leaves (remove the hard parts of the stalks)
  • 1/4 of a cup of almond milk or water
  • 1 tablespoon of ground flax seed
  • 1 tablespoon of whey protein (or your favorite protein powder)
  • 1 tablespoon of chia seeds
  • 1 tablespoon of acai

3. Need a Brain Stimulus


Whether you're dazed in the morning or need to turn on for an early morning meeting, blueberries have been shown to improve cognitive function. Rich in antioxidants and phytochemicals, smoothies made with berries (raspberries and strawberries also apply here!) Can make you look and feel younger too! This cranberry smoothie is combined with nuts that contain essential fatty acids to help you forget less and stay alert all day long.


INGREDIENTS:

  • 1 cup almond milk
  • 1/4 cup raw old fashioned oats
  • 1 cup blueberries
  • 1/4 cup greek yogurt
  • 1 teaspoon honey
  • 2 tablespoons chopped walnuts
  • 4 ice cubes

4. You're on a low-calorie diet


With less than 150 calories per serving, our test kitchen is perfect if you're trying to lose weight. Rich in calcium and protein (thanks to yogurt) this smoothie also works to aid digestion thanks to the known digestive enzymes of papaya. Avoid store-bought versions of this smoothie that can have more than 500 calories per serving!

INGREDIENTS:

  • 1 cup Coconut Water
  • 1 cup papaya fresh
  • 1/2 cup Plain Nonfat Greek Yogurt
  • 1/2 banana frozen
  • 1/2 cup ice

5. Want to be more alkaline


If you are lethargic, in a bad mood, in poor health, or with a sense of toxicity, your body may be in an acid state. Our body's healthy pH (hydrogen potential) level is seven, so any higher or lower level will have important effects on the body and health. Eating breakfast every day is one of the main recommendations when it comes to rebalancing your body's pH, and this alkalinizing smoothie is the perfect combination. Filled with fruits and vegetables, this recipe will help counteract the effects of stress, alcohol consumption and bad sleep habits that often lead to high acid levels.

INGREDIENTS:


  • 1 avocado, peeled and pitted
  • 1 cup raw almond milk
  • Juice of 1 lemon
  • A few leaves of kale
  • A few mint leaves
  • A few cucumber slices
  • Pinch of cinnamon
Happy Healthy Smoothies for Breakfast



What's your favorite smoothie recipe? Share it with us below.

5 Happy Healthy Smoothies for Breakfast

Yogurt with strawberries and sesame crunch (low carb)


Delicious low carb breakfast with strawberries and sunflower seeds. Good to prepare and in a glass with lid also good to take away to work.

Low Carb Desserts - Yogurt With Strawberries and Sunflower Seeds


Preparation:

1. Wash the strawberries, remove the green, cut them into small pieces and divide them into two glasses.
2. Mix yogurt with two tablespoons of xylitol and a pinch of vanilla and add to the strawberries.
3. Melt the coconut oil in a small pan, add 2 tablespoons of xylitol and sunflower seeds and fry over medium heat until the sesame is golden yellow.
4. Pour the toasted sunflower seeds over the yoghurt and enjoy.

Ingredients:

  • 180 g yoghurt (Greek)
  • 150 g strawberries
  • 4 tbsp xylitol (e.g. Xucker Premium)
  • 2 tbsp sunflower seeds
  • 1 tsp coconut oil (native)
  • 1 pinch vanilla (ground)

Nutritional Values:
  • Carbohydrates 5 g
  • Protein 4 g
  • Fat 9 g

Low Carb Desserts - Yogurt With Strawberries and Sunflower Seeds (low carb)

When most people think of salads, they immediately visualize big, leafy strips of lettuce tossed into a bowl with all sorts of colorful companion vegetables. But there are also those kinds of salads that use deliciously sinful mayonnaise as their chief ingredient. Some of the more popular types of these salads are egg salad, potato salad, chicken salad, and the ever popular (and my personal favorite) seafood salad.

Bacon Avocado Tomato Egg Salad


Probably the easiest and least expensive to make of all mayonnaise based salads is egg salad. Who doesn't have a few extra eggs and mayonnaise in their refrigerator? This salad does a great job at filling a person up with plenty of protein, fat, and calories. An interesting twist to this delightful salad is adding corn, avocado, and crisp bacon. While it may sound a bit odd, the mix tastes out of this world!

The first step is to fry some bacon. Cook four slices of bacon in a shallow pan until crispy. Remove them and place on paper towel covered plate to drain the grease.

Second step is to boil some eggs. Now this may sound easy enough, but chances are you're one of the many people out there that have been over-boiling eggs throughout your entire life! Spread out a single layer of eggs in a pan. Fill with cold water until the eggs are covered by at least an inch of water. Bring the water to a boil and then crank the heat down a bit and simmer the eggs for another two minutes. Finally, turn the heat off, cover the eggs, and let them sit in the hot water for at least twelve minutes. This works with small batches of eggs (6 to 8). Before assuming all the eggs are hard boiled to your liking, you should crack one open and make sure its yolk is cooked enough for your taste. If not, let them cook some more. Once the eggs are done, remove them from the pan and place them inside a bowl of cold water to let them cool off.

After the eggs have cooled, peel them and slice them into small squares. Do the same for the avocados, and then place both eggs and avocados in a large bowl.

In a small bowl, mix the dressing. Add the mayonnaise, mustard, corn (drain it first), curry powder, tomatoes (chopped and diced), and lemon juice together. And don't forget your bacon! Chop the bacon into small pieces and mix into the dressing. Last, pour the dressing into the bowl of chopped eggs and avocado, and then mix everything together.

If you want, you can sprinkle fresh parsley across the salad. And if you're feeling even more indulgent, heat up some flour tortillas and use the salad as a spread. This will serve two to four people.

Ingredients
  • 8 hard boiled eggs, peeled
  • 2 ripe avocados
  • 2 tomatoes
  • 4 slices of bacon
  • 1 tablespoon of Dijon mustard
  • 2 cans of corn kernels (about 20oz total)
  • 1 cup of mayonnaise
  • 1 tablespoon of curry powder
  • 4 tablespoons of lemon juice
  • 6 flour tortillas

AVOCADO EGG SALAD


RELATED: Easy Breakfast Burrito Recipe

Article Source: http://EzineArticles.com/7504087

Bacon Avocado Tomato Egg Salad

Peanut butter is a very healthy food. Especially when dieting and also for workouts. We are all in a rush with work and families while still trying to fit in exercise that many of us resort to energy and protein bars on a daily basis. Problem is these energy bars are loaded with sugars (even the healthier cane type).

Peanut-Butter-Ground-Flax-Seeds-Energy-Bites-Recipe


Enter peanut butter; this versatile food will fit in with so many healthy endeavors. It's a great snack with apples, or spread on crackers and especially yummy in a peanut butter workout smoothie with added protein powder for recovery.

Did you know that peanuts are not a nut but a member of the legume family which is related to peas, lentils, chickpeas and other beans? Because of this they have many necessary and healthy nutrients like folate which is essential for the structure of our DNA and RNA at the cellular level and is important for our body tissues like bone marrow and the intestinal tract. Folate is also necessary to help the body synthesis and breakdown amino acids. Without folate or folic acid, your body's nervous system and brain function would be affected in negative ways.

Peanut butter also contains vitamin E, an antioxidant, involved in immune function and also aids the heart along with resveratrol. Other nutrients in peanut butter are the mineral zinc, used by your body for repair and the immune system, niacin, protein and manganese. According to the American Peanut Council, "the Nurses' Health Study that involved over 86,000 women, have found that frequent nut consumption is related to reduced risk of cardiovascular disease." This great little bean also contains thiamine (vitamin B1), B6, riboflavin (B2), iron and calcium.

RELATED: What You Should Eat After Your Workout - Post Workout Nutrition

Peanuts are also a contender with fruit as a source of antioxidants because they contain oleic acid, the same fat in olive oil. The research done on peanuts was found to be as loaded with antioxidants as strawberries and blackberries. They also contain more antioxidants than apples and carrots! This I'm sure will be a surprise to many people as it was to me.

Yes peanut butter does contain fat but 80 percent is good fat which can help you lower LDL cholesterol (the lousy cholesterol). Fat none-the-less is a critical nutrient needed for brain function and for moving fat soluble vitamins where your body needs them like the skin.

Peanut Butter Ground Flax Seeds Energy Bites Recipe


Peanut Butter Energy Bites Recipe


Ingredients

  • 1 cup old fashioned rolled oats
  • ⅔ cup creamy peanut butter
  • ½ cup ground flax seeds
  • 1/4 cup chocolate chips
  • 1 teaspoon vanilla
  • 2 tablespoons honey

Instructions

  1. Place all ingredients in a large bowl and stir together well to combine.
  2. Place bowl of "dough" in the fridge for 30 minutes to an hour so it can set up.
  3. Bring dough out of the fridge and roll into balls about 1 Tablespoon in size.
  4. Store in a covered container in the fridge.

Peanut Butter Ground Flax Seeds Energy Bites Recipe

We make these easy healthy breakfast burritos for breakfast and for supper. They are full of protein and taste great any time of the day. This recipe is versatile, and you can add any ingredient that is your favorite. It makes great leftovers for lunches the next day, saving you time and money.

Easy Breakfast Burrito Recipe


Here is a simple breakfast burrito recipe


Ingredients

Servings: 2

Prep Time: 10 minutes

Cooking Time: 10 minutes

  • 2 medium Tomato, finely chopped
  • 2 tablespoons Tomato ketchup
  • 2 medium Spring Onions, finely chopped
  • 100g Mushrooms, sliced
  • 1 cube(s) Vegetable stock cube(s), vegetable, made up with 150ml hot water
  • 1⁄2 teaspoons Black pepper
  • 1 spray(s) Calorie controlled cooking spray
  • 3 medium, raw Egg, whole, raw
  • 2 tablespoons Skimmed Milk
  • 2 medium Tortilla wrap(s)
  • 1 pinch Salt, to taste


Instructions

Step 1

First make the salsa by mixing together the tomatoes, tomato ketchup and spring onions. Set aside

Step 2

Next, simmer the mushrooms and vegetable stock in a saucepan for about 3 – 4 minutes, stirring occasionally.

Step 3

Meanwhile, spray a medium non-stick saucepan with low fat cooking spray. Beat the eggs and milk together and season with salt and pepper. Add to the saucepan and scramble the eggs over a medium heat until just set. Remove from the heat.

Step 4

Warm the tortillas in a hot frying pan, one at a time, flipping them over after a few seconds.

Step 5

Lay the tortillas on two separate serving plates and fill the centre with scrambled eggs and well-drained mushrooms. Fold up one edge of each tortilla to form the base, then fold in the sides to form pockets. Serve with the tomato salsa.

Step 6

Cook’s tips: For extra flavor, stir a couple of snipped grilled turkey rashers into the scrambled eggs. This will add 1/2 Point per serving. If you like, add some chopped fresh herbs to the salsa, such as coriander or parsley.

RELATED:  4 Healthy Breakfast Recipes for Weight Loss

Source

Easy Breakfast Burrito Recipe

First let’s define exactly what we mean by heart-healthy recipes and how this collection is different from other recipes you may have or have seen. Heart-healthy diets are aimed at preventing or reducing a number of risk factors that can lead to heart attacks and heart disease. Among the more important ones are coronary artery disease, high cholesterol and high blood pressure.
The American Heart Association lists seven key items for maintaining cardiovascular health. They are:

  • Don’t smoke
  • Maintain a healthy weight
  • Engage in regular physical activity
  • Eat a healthy diet
  • Manage blood pressure
  • Take charge of cholesterol
  • Keep blood sugar, or glucose, at healthy levels.

35 Easy Heart Healthy Recipes


You can easily see that while they list diet as a separate factor, what you eat affects everything on the list except smoking and exercise. If you start digging into the details of dietary recommendations for staying a healthy weight, maintaining a healthy blood pressure and cholesterol level, and managing blood sugar levels you immediately find that the same recommendations are key to many or all of them. Common themes at such diverse web sites as the Centers for Disease Control and Prevention, the U.S. Department of Agriculture, the American Heart Association, the Mayo Clinic and WebMD include:

  • Limit the amount of unhealthy fats such as saturated fats and trans fats that you eat
  • Choose lean sources of protein
  • Eat more whole grains
  • East more fruits and vegetables
  • Limit your sodium intake
  • Limit your cholesterol intake.

Why Is Heart-Healthy Cooking Important?


According to the U.S. Department of Health and Human Services’ Centers for Disease Control and Prevention, heart disease is the number one cause of death in the United States among both men and women. A few statistics from their website show:

  • In 2008, over 616,000 people died of heart disease, almost 25% of deaths in the United States.
  • In that same year, 405,309 people died from coronary heart disease.
  • Every year about 785,000 Americans have a first coronary attack. Another 470,000 who have already had one or more coronary attacks have another attack.
  • In 2010, coronary heart disease alone was projected to cost the United States $108.9 billion. This total includes the cost of health care services, medications, and lost productivity.
  • More than 27 million adults in the United States have been diagnosed with heart disease.

Clearly heart health is a major problem. Statistics in other parts of the world vary, but in many countries heart disease is also the number one cause of death.

35 Easy Heart Healthy Recipes:


1. Vegetable Omelet

Vegetable Omelet


This can be either a breakfast or the main part of an evening meal.

1 tablespoon (15 ml) olive oil
2 ounces (55 g) mushrooms, sliced
1/4 cup (40 g) onion, diced
1/4 cup (37 g) green bell peppers, diced
1/4 cup (28 g) zucchini, sliced
1/2 cup (90 g) tomato, diced
4 eggs
2 tablespoons (30 g) fat-free sour cream
2 tablespoons (30 ml) water
2 ounces (55 g) Swiss cheese, shredded

Add olive oil to a large skillet and sauté mushrooms, onion, green bell pepper, zucchini, and tomato until soft, adding tomato last. Whisk together eggs, sour cream, and water until fluffy. Coat an omelet pan or skillet with nonstick vegetable spray and place over medium-high heat. Pour egg mixture into pan. Lift the edges as it cooks to allow uncooked egg to run underneath. When eggs are nearly set, cover half the eggs with the cheese and sautéed vegetables and fold the other half over. Continue cooking until eggs are completely set.

Yield: 2 servings

Per serving: 263 calories (46% from fat, 41% from protein, 13% from carbohydrate); 25 g protein; 13 g total fat; 3 g saturated fat; 6 g monounsaturated fat; 3 g polyunsaturated fat; 8 g carbohydrate; 2 g fiber; 4 g sugar; 386 mg phosphorus; 369 mg calcium; 3 mg iron; 309 mg sodium; 246 mg potassium; 962 IU vitamin A; 6 mg ATE vitamin E; 25 mg vitamin C; 395 mg cholesterol; 259 g water


2. Cinnamon Apple Omelet

Cinnamon Apple Omelet


A little different version of an omelet. I remember years ago there were often recipes for omelets with jelly or other sweet fillings, but you don’t see them much any more. This one makes me think they are still a good idea.

1 tablespoon unsalted butter, divided
1 apple, peeled and sliced thin
1/2 teaspoon cinnamon
1 tablespoon (15 g) brown sugar
3 eggs
1 tablespoon cream
1 tablespoon sour cream

Melt 2 teaspoons butter in egg pan. Add apple, cinnamon, and brown sugar. Sauté until tender. Set aside. Whip eggs and cream until fluffy; set aside. Clean egg pan. Melt remaining butter, pour in egg mixture. Cook as you would for an omelet. When eggs are ready to flip, turn them, then add to the center of the eggs the sour cream and on top of that the apple mixture. Fold it onto a plate.

Yield: 2 servings

Per serving: 129 g water; 252 calories (57% from fat, 17% from protein, 25% from carb); 11 g protein; 16 g total fat; 8 g saturated fat; 5 g monounsaturated fat; 1 g polyunsaturated fat; 16 g carbohydrate; 1 g fiber; 14 g sugar; 181 mg phosphorus; 73 mg calcium; 2 mg iron; 126 mg sodium; 211 mg potassium; 695 IU vitamin A; 187 mg vitamin E; 3 mg vitamin C; 379 mg cholesterol


RELATED: 4 Healthy Breakfast Recipes for Weight Loss


3. Spinach Pie

Spinach Pie


A great breakfast idea, but also a great side dish to go with chicken, turkey, or beef.

10 ounces (280 g) frozen spinach
6 eggs, stirred
2 cups (450 g) cottage cheese
1/4 cup (55 g) unsalted butter, melted
6 tablespoons (48 g) flour
10 ounces (283 g) Cheddar cheese, cut into cubes

Preheat oven to 350°F (180°C, gas mark 4). Cook spinach according to package directions; drain thoroughly and squeeze dry. Mix all ingredients together in a 9 × 13-inch (23 × 33-cm) pan. Bake for 1 hour.

Yield: 6 servings

Per serving: 143 g water; 423 calories (62% from fat, 28% from protein, 10% from carb); 30 g protein; 29 g total fat; 17 g saturated fat; 9 g monounsaturated fat; 2 g polyunsaturated fat; 10 g carbohydrate; 2 g fiber; 2 g sugar; 433 mg phosphorus; 462 mg calcium; 3 mg iron; 425 mg sodium; 290 mg potassium; 6696 IU vitamin A; 268 mg vitamin E; 1 mg vitamin C; 310 mg cholesterol


4. Grilled Marinated Chicken Breasts

Grilled Marinated Chicken Breasts


These thin grilled chicken breasts make great sandwiches. They are also good sliced on top of a salad or stirred into a pasta salad.

1/4 cup (60 ml) olive oil
1/4 cup (60 ml) red wine vinegar
1/4 teaspoon (0.8 g) minced garlic
1 teaspoon (3 g) onion powder
1 1/2 teaspoons (1 g) Italian seasoning
1/2 teaspoon (0.5 g) dried thyme
2 boneless chicken breasts

Combine all ingredients except chicken in a resealable plastic bag and mix well. Slice breasts in half crosswise, making two thin fillets from each. Add the chicken to the bag, seal, and marinate for at least 2 hours, turning occasionally. Remove chicken from marinade and grill over medium heat until done, turning once.

Yield: 4 servings

Per serving: 165 calories (77% from fat, 20% from protein, 2% from carbohydrate); 8 g protein; 14 g total fat; 2 g saturated fat; 10 g monounsaturated fat; 2 g polyunsaturated fat; 1 g carbohydrate; 0 g fiber; 0 g sugar; 74 mg phosphorus; 16 mg calcium; 1 mg iron; 25 mg sodium; 110 mg potassium; 38 IU vitamin A; 2 mg ATE vitamin E; 1 mg vitamin C; 21 mg cholesterol; 41 g water

5. Lemon Thyme Chicken

Lemon and honey add a sort of sweet and sour flavor to these grilled chicken breasts.

1/4 cup honey
1 tablespoon lemon peel, grated
1 tablespoon lemon juice
1/2 teaspoon thyme
1/4 teaspoon black pepper
4 boneless skinless chicken breasts

Heat grill to medium heat. Combine honey, lemon peel, lemon juice, thyme, and pepper. Grill chicken until no longer pink in the center, about 15–20 minutes. Brush with sauce during the last 10 minutes.

Yield: 4 servings

Per serving: 145 calories (6% from fat, 45% from protein, 50% from carb); 17 g protein ; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 18 g carb; 0 g fiber; 18 g sugar; 141 mg phosphorus; 14 mg calcium; 47 mg sodium; 202 mg potassium; 21 IU vitamin A; 4 mg ATE vitamin E; 5 mg vitamin C; 41 mg cholesterol


6. Beef Barley Skillet

A tasty and healthy family meal that cooks in one pan.

3/4 pound (338 g) ground beef
1/2 cup (80 g) chopped onion
1/4 cup (38 g) chopped green bell pepper
1/4 cup (25 g) chopped celery
1/4 teaspoon black pepper
1/2 teaspoon marjoram
1 teaspoon sugar
1 teaspoon Worcestershire sauce
2 cups (480 g) no-salt-added canned tomatoes, broken up
1 1/2 cups (355 ml) water
3/4 cup (150 g) pearl barley

Sauté meat, onion, green pepper, and celery in nonstick fry pan. Drain off excess fat; stir in remaining ingredients. Bring to a boil. Reduce heat to simmer; cover and cook about 1 hour.

Yield: 3 servings

Per serving: 389 g water; 477 calories (21% from fat, 31% from protein, 48% from carb); 29 g protein; 9 g total fat; 3 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 45 g carbohydrate; 10 g fiber; 7 g sugar; 326 mg phosphorus; 90 mg calcium; 6 mg iron; 129 mg sodium; 932 mg potassium; 292 IU vitamin A; 0 mg vitamin E; 30 mg vitamin C; 78 mg cholesterol


7. Brisket of Beef with Beans

Kind of like baked beans with the addition of the beef. The cooking liquid gives the beef a nice flavor, and the beans go well with it.

1 pound (455 g) navy beans
2 pound (900 g) beef brisket
2 slices bacon
1/2 teaspoon black pepper, freshly ground
2 cups (475 ml) water
1/4 cup (60 ml) maple syrup
1/2 cup (115 g) packed brown sugar
1/2 teaspoon dry mustard

Soak beans in water overnight. Drain the beans. Brown the fat side of the brisket in a Dutch oven or heavy skillet over medium-high heat. Add the bacon and brown the other side. Add the pepper, water, and beans. Reduce heat to medium and cook, covered, for 2 hours or until the beef and beans are tender, stirring occasionally to prevent sticking. Remove the beef and keep warm. Add the maple syrup, brown sugar, and mustard to the beans. Mix thoroughly, and simmer over medium heat for another 10 minutes. Slice the brisket thinly and serve with the beans.

Yield: 6 servings

Per serving: 221 g water; 644 calories (49% from fat, 22% from protein, 29% from carb); 35 g protein; 35 g total fat; 14 g saturated fat; 15 g monounsaturated fat; 2 g polyunsaturated fat; 47 g carbohydrate; 8 g fiber; 26 g sugar; 379 mg phosphorus; 103 mg calcium; 5 mg iron; 165 mg sodium; 829 mg potassium; 2 IU vitamin A; 0 mg vitamin E; 0 mg vitamin C; 125 mg cholesterol

Tip: The beef also makes great sandwiches.


RELATED: 1200 Calorie Diet - A Comprehensive Guide With Yummy Meal Plans


8. Grilled Pork Chops

A quick and easy grill recipe for a summer evening. You could make a little extra of the marinade and put it on zucchini slices to grill as a side dish.

2 tablespoons (30 ml) honey
1/4 cup (60 ml) Worcestershire sauce
1/4 teaspoon (0.5 g) black pepper
1/4 teaspoon (0.8 g) garlic powder
4 boneless pork loin chops

In a shallow glass dish or bowl, mix together honey, Worcestershire sauce, pepper, and garlic powder. Add pork chops and toss to coat. Cover and refrigerate for no more than 4 hours. Lightly oil grill and preheat to medium. Remove pork chops from marinade. Grill 20 to 30 minutes, or until cooked through, turning often.

Yield: 4 servings

Per serving: 174 calories (22% from fat, 50% from protein, 27% from carbohydrate); 22 g protein; 4 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 0 g polyunsaturated fat; 12 g carbohydrate; 0 g fiber; 9 g sugar; 238 mg phosphorus; 14 mg calcium; 2 mg iron; 199 mg sodium; 503 mg potassium; 24 IU vitamin A; 2 mg ATE vitamin E; 28 mg vitamin C; 64 mg cholesterol; 80 g water


9. Tuna Steaks

If you get them on sale, tuna steaks are a good bargain, as well as containing lots of omega-3 fatty acids. The key to cooking them is not to overcook them and dry them out. It’s fine for them to be medium or even medium-rare. Soaking them in a simple marinade also helps to keep them moist and flavorful.

2 tablespoons (30 ml) olive oil
2 tablespoons (30 ml) lemon juice
6 ounces (170 g) tuna steaks
1/2 teaspoon (1 g) freshly ground black pepper

Combine the olive oil and lemon juice. Marinate the steaks in the mixture for at least 30 minutes, turning occasionally. Heat a skillet over high heat. Add the steaks and cook 2 minutes. Sprinkle with pepper, turn over, and cook 2 minutes longer.

Yield: 2 servings

Per serving: 247 calories (65% from fat, 32% from protein, 3% from carbohydrate); 20 g protein; 18 g total fat; 3 g saturated fat; 11 g monounsaturated fat; 3 g polyunsaturated fat; 2 g carbohydrate; 0 g fiber; 0 g sugar; 218 mg phosphorus; 10 mg calcium; 1 mg iron; 34 mg sodium; 240 mg potassium; 1861 IU vitamin A; 557 mg ATE vitamin E; 7 mg vitamin C; 32 mg cholesterol; 72 g water


10. Grilled Tuna with Honey Mustard Marinade

These tuna steaks can be grilled or broiled. If it’s not good weather for outdoor grilling, they also work well on a contact grill like the George Foreman models.

1/3 cup (80 ml) red wine vinegar
1 tablespoon (15 g) spicy brown mustard
1 tablespoon (15 ml) honey
3 tablespoons (45 ml) extra-virgin olive oil
1 pound (455 g) tuna steaks

Combine the vinegar, mustard, honey, and olive oil in a jar or covered container; shake to mix well. Put tuna in a resealable plastic bag; add the mustard mixture. Seal the bag and let marinate for about 20 minutes. Heat the grill. Remove the tuna from the marinade and pour the marinade in a small saucepan. Bring marinade to a boil; remove from heat and set aside. Grill the tuna over high heat for about 2 minutes on each side, or to desired doneness. Drizzle with the hot marinade.

Yield: 4 servings

Per serving: 275 calories (53% from fat, 40% from protein, 7% from carbohydrate); 27 g protein; 16 g total fat; 3 g saturated fat; 9 g monounsaturated fat; 3 g polyunsaturated fat; 5 g carbohydrate; 0 g fiber; 4 g sugar; 294 mg phosphorus; 13 mg calcium; 1 mg iron; 89 mg sodium; 302 mg potassium; 2478 IU vitamin A; 743 mg ATE vitamin E; 0 mg vitamin C; 43 mg cholesterol; 100 g water


11. Poached Salmon

Poaching fish is a healthy way to cook it, as well as making sure it stays moist and adding a little extra flavor.

4 cups (946 ml) water
2 tablespoons (30 ml) lemon juice
1/4 cup (30 g) carrot, thinly sliced
1/2 cup (80 g) onion, thinly sliced
1 bay leaf
1 tablespoon (4 g) fresh dill, chopped
1/2 pound (225 g) salmon fillets

Preheat oven to 350°F (180°C, or gas mark 4). Combine all ingredients except salmon in a saucepan and heat to boiling. Reduce heat and simmer 5 minutes. Place salmon in a glass baking dish large enough to hold salmon in a single layer; pour poaching liquid over. Cover and bake for 20 minutes, or until salmon flakes easily.

Yield: 2 servings

Per serving: 238 calories (47% from fat, 40% from protein, 13% from carbohydrate); 24 g protein; 12 g total fat; 3 g saturated fat; 4 g monounsaturated fat; 4 g polyunsaturated fat; 7 g carbohydrate; 1 g fiber; 3 g sugar; 291 mg phosphorus; 71 mg calcium; 1 mg iron; 97 mg sodium; 595 mg potassium; 2841 IU vitamin A; 17 mg ATE vitamin E; 16 mg vitamin C; 67 mg cholesterol; 614 g water



12. Grilled Salmon and Vegetables

On hot days, it’s sometimes a good idea to not use the stove at all. This recipe gives you protein, vegetables, and starch in one easy grilled packet.

1 cup (195 g) instant rice, uncooked
1 cup (235 ml) low sodium chicken broth
1/2 cup (56 g) zucchini, sliced
1/2 cup (60 g) carrot, shredded
1/2 pound (225 g) salmon fillets
1/4 teaspoon (0.5 g) black pepper
1/2 lemon, sliced

Heat grill to medium. Spray two large pieces of heavy-duty aluminum foil with nonstick vegetable oil spray. In a small bowl, mix together rice and broth. Let stand for 5 minutes, or until most of broth is absorbed. Stir in zucchini and carrots, and set aside. Place a salmon fillet in the center of each piece of foil. Sprinkle with pepper and place lemon slices on top. Place rice mixture around each fillet. Fold up foil and bring edges together. Fold over several times to seal. Fold in ends, allowing some room for the rice to expand during cooking. Place on the grill and cook for 10 to 15 minutes, or until salmon is done.

Yield: 2 servings

Per serving: 347 calories (35% from fat, 33% from protein, 32% from carbohydrate); 28 g protein; 14 g total fat; 3 g saturated fat; 5 g monounsaturated fat; 5 g polyunsaturated fat; 28 g carbohydrate; 2 g fiber; 3 g sugar; 369 mg phosphorus; 54 mg calcium; 2 mg iron; 130 mg sodium; 765 mg potassium; 5502 IU vitamin A; 17 mg ATE vitamin E; 19 mg vitamin C; 67 mg cholesterol; 320 g water


13. Thyme Roasted Salmon

Simple in its preparation, with just three ingredients, this salmon doesn’t lack for flavor.

1 pound salmon fillets
1 teaspoon dried thyme
1/4 teaspoon black pepper

Spray a baking sheet with non-stick cooking spray. Place the fillets on the sheet. Sprinkle with thyme and pepper. Cook at 350°F until fish flakes easily, about 20 minutes.

Yield: 4 servings

Per serving: 182 calories (55% from fat, 45% from protein, 1% from carb); 20 g protein ; 11 g total fat; 2 g saturated fat; 4 g monounsaturated fat; 4 g polyunsaturated fat; 0 g carb; 0 g fiber; 0 g sugar; 231 mg phosphorus; 17 mg calcium; 59 mg sodium; 362 mg potassium; 59 IU vitamin A; 15 mg ATE vitamin E; 4 mg vitamin C; 58 mg cholesterol


14. Lemon Baked Salmon



This method will give you a little more intense lemon flavor than most. You can use this same preparation for a number of kinds of fish.

1 lemon
1 pound (455 g) salmon fillets
1/4 cup (60 ml) lemon juice
2 tablespoons (6 g) dill
2 teaspoons (10 ml) olive oil

Preheat oven to 350°F (180°C, or gas mark 4). Spray a 9 × 13-inch (23 × 33-cm) glass baking dish with nonstick vegetable oil spray. Slice lemon into 1/4-inch (0.6-cm) slices and place in bottom of pan. Lay fillets over slices. Combine lemon juice, dill, and oil and pour over fillets. Bake for 12 to 15 minutes, or until fish flakes easily.

Yield: 4 servings

Per serving: 213 calories (55% from fat, 38% from protein, 7% from carbohydrate); 20 g protein; 13 g total fat; 2 g saturated fat; 5 g monounsaturated fat; 4 g polyunsaturated fat; 4 g carbohydrate; 1 g fiber; 1 g sugar; 242 mg phosphorus; 44 mg calcium; 1 mg iron; 62 mg sodium; 449 mg potassium; 146 IU vitamin A; 15 mg ATE vitamin E; 19 mg vitamin C; 58 mg cholesterol; 95 g water


15. Greek Islands Fish

The flavor of this fish will whisk you away to a Mediterranean island. Serve with couscous.

6 tilapia fillets
1 cup no salt added tomatoes, diced
1/2 cup artichoke hearts, chopped
1/2 cup ripe olives, chopped
1/2 cup feta cheese, crumbled

Place fillets in a 9 × 13-inch baking pan coated with non-stick cooking spray. Top with remaining ingredients. Bake at 400°F for 15 to 20 minutes or until fish flakes easily.

Yield: 6 servings

Per serving: 274 calories (53% from fat, 40% from protein, 6% from carb); 27 g protein ; 16 g total fat; 5 g saturated fat; 7 g monounsaturated fat; 3 g polyunsaturated fat; 4 g carb; 1 g fiber; 2 g sugar; 380 mg phosphorus; 101 mg calcium; 333 mg sodium; 612 mg potassium; 253 IU vitamin A; 39 mg ATE vitamin E; 7 mg vitamin C; 86 mg cholesterol


16. Baked Swordfish with Vegetables

This is a fairly simple recipe, with the flavor coming from the vegetables. It’s good with pasta or plain brown rice.

4 ounces (115 g) mushrooms, sliced
1 cup (160 g) onion, sliced
2 tablespoons (19 g) green bell pepper, chopped
2 tablespoons (30 ml) lemon juice
1/4 teaspoon (0.3 g) dried dill
1 pound (455 g) swordfish steaks
4 small bay leaves
2 tomatoes, sliced

Preheat oven to 400°F (200°C, or gas mark 6). In a bowl, combine mushrooms, onions, green bell pepper, lemon juice, and dill. Line a shallow baking pan with foil. Spread vegetable mixture in bottom then arrange swordfish steaks on top. Place a bay leaf and 2 tomato slices on each swordfish steak. Cover pan with foil and bake for 45 to 55 minutes or until fish flakes easily with a fork.

Yield: 4 servings

Per serving: 165 calories (26% from fat, 59% from protein, 15% from carbohydrate); 24 g protein; 5 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 1 g polyunsaturated fat; 6 g carbohydrate; 1 g fiber; 3 g sugar; 339 mg phosphorus; 18 mg calcium; 1 mg iron; 126 mg sodium; 529 mg potassium; 168 IU vitamin A; 41 mg ATE vitamin E; 12 mg vitamin C; 44 mg cholesterol; 159 g water


17. Herbed Fish

Simple baked fish made flavorful by a combination of herbs and spices.

2 pounds (905 g) perch, or other firm white fish
1 tablespoon (15 ml) olive oil
1/2 teaspoon (1.5 g) garlic powder
1/2 teaspoon (0.3 g) dried marjoram
1/2 teaspoon (0.5 g) dried thyme
1/8 teaspoon (0.3 g) white pepper
2 bay leaves
1/2 cup (80 g) onion, chopped
1/2 cup (120 ml) white wine

Preheat oven to 350°F (180°C, or gas mark 4). Wash fish, pat dry, and place in 9 × 13-inch (23 × 33-cm) dish. Combine oil with garlic powder, marjoram, thyme, and white pepper. Drizzle over fish. Top with bay leaves and onion. Pour wine over all. Bake, uncovered, for 20 to 30 minutes, or until fish flakes easily with a fork.

Yield: 4 servings

Per serving: 277 calories (26% from fat, 69% from protein, 5% from carbohydrate); 43 g protein; 7 g total fat; 1 g saturated fat; 4 g monounsaturated fat; 1 g polyunsaturated fat; 3 g carbohydrate; 0 g fiber; 1 g sugar; 503 mg phosphorus; 253 mg calcium; 2 mg iron; 173 mg sodium; 675 mg potassium; 100 IU vitamin A; 27 mg ATE vitamin E; 3 mg vitamin C; 95 mg cholesterol; 222 g water


18. Grilled Stuffed Portobellos

I discovered portobello mushrooms not too long ago. We like them grilled on a bun, but these Mediterranean-flavored ones are better served with pasta or rice.

2/3 cup (120 g) plum tomato, chopped
2 ounces (55 g) part-skim mozzarella, shredded
1 teaspoon (5 ml) olive oil, divided
1/2 teaspoon (0.4 g) fresh rosemary
1/8 teaspoon (0.3 g) coarsely ground black pepper
1/4 teaspoon (0.8 g) crushed garlic
4 portobello mushroom caps, about 4 to 5 inches (10 to 12.5 cm) each
2 tablespoons (30 ml) lemon juice
2 teaspoons (2.6 g) fresh parsley

Prepare grill. Combine the tomato, cheese, 1/2 teaspoon (2.5 ml) oil, rosemary, pepper, and garlic in a small bowl. Remove brown gills from the undersides of mushroom caps using a spoon, and discard. Remove stems; discard. Combine remaining 1/2 teaspoon oil (2.5 ml) and lemon juice in a small bowl. Brush over both sides of mushroom caps. Place the mushroom caps, stem sides down, on grill rack sprayed with nonstick vegetable oil spray, and grill for 5 minutes on each side or until soft. Spoon one-quarter of the tomato mixture into each mushroom cap. Cover and grill 3 minutes or until cheese is melted. Sprinkle with parsley.

Yield: 4 servings

Per serving: 75 calories (40% from fat, 29% from protein, 32% from carbohydrate); 6 g protein; 4 g total fat; 2 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 6 g carbohydrate; 2 g fiber; 3 g sugar; 181 mg phosphorus; 122 mg calcium; 1 mg iron; 95 mg sodium; 490 mg potassium; 331 IU vitamin A; 18 mg ATE vitamin E; 8 mg vitamin C; 9 mg cholesterol; 115 g water


19. Caribbean Vegetable Curry

A moderately spicy vegetarian curry meal. Adjust the amount of cayenne to your taste.

1 tablespoon (15 ml) olive oil
1 cup (160 g) thinly sliced onion
3/4 teaspoon crushed garlic
1 apple, peeled, cored, and chopped
1 1/2 teaspoons curry powder
1 1/2 teaspoons grated lemon peel
1 teaspoon ginger
1 teaspoon coriander
1/8 teaspoon turmeric
1/4 cup (25 g) sliced scallions
1/2 cup chopped fresh cilantro
1/4 cup (37 g) chopped peanuts


Heat oil in skillet. Sauté onion, garlic, and apple until soft. Combine curry powder, lemon peel, ginger, coriander, turmeric, and cayenne pepper. Stir into onion mixture. Add black-eyed peas, undrained kidney beans, and raisins. Cover; simmer 5 minutes. Remove from heat, stir in yogurt. Place egg halves on rice. Spoon curry over. Top with radishes, scallions, cilantro, and peanuts.

Yield: 6 servings

Per serving: 218 g water; 524 calories (12% from fat, 22% from protein, 66% from carb); 29 g protein; 7 g total fat; 2 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 89 g carbohydrate; 22 g fiber; 16 g sugar; 513 mg phosphorus; 238 mg calcium; 9 mg iron; 119 mg sodium; 1465 mg potassium; 495 IU vitamin A; 40 mg vitamin E; 13 mg vitamin C; 119 mg cholesterol


20. Zucchini Frittata

During the summer when the garden is producing I’m often looking for uses for zucchini, and this one is popular.

2 cups (250 g) shredded zucchini
2 tablespoons (30 ml) olive oil
1/2 cup (35 g) mushrooms, sliced
4 eggs, beaten
1/3 cup (37 g) Swiss cheese, shredded

Place the zucchini in a paper towel and squeeze out any excess moisture. Heat oil in a 10-inch (25-cm) skillet. Sauté the mushrooms briefly, then add the zucchini. Cook for 4 minutes, or until the squash is barely tender. Pour eggs over vegetables. Stir once quickly to coat vegetables. Cook over low heat until eggs begin to set. Sprinkle with the cheese. Place under the broiler until cheese browns. Let set for 2 to 3 minutes. Cut into wedges and serve.

Yield: 4 servings

Per serving: 144 calories (59% from fat, 32% from protein, 9% from carbohydrate); 12 g protein; 10 g total fat; 2 g saturated fat; 6 g monounsaturated fat; 2 g polyunsaturated fat; 3 g carbohydrate; 1 g fiber; 2 g sugar; 174 mg phosphorus; 149 mg calcium; 2 mg iron; 146 mg sodium; 310 mg potassium; 367 IU vitamin A; 4 mg ATE vitamin E; 11 mg vitamin C; 214 mg cholesterol; 125 g water


21. Ricotta Omelet

This makes a nice summer dinner, with a salad and bread. You could also add some vegetables if you like.

4 eggs
1/4 teaspoon (0.8 g) garlic powder
1/4 teaspoon (0.5 g) black pepper
1/2 cup (125 g) low fat ricotta cheese
2 tablespoons (30 ml) olive oil

Beat the eggs with the garlic powder, pepper, and ricotta. Heat the oil in a skillet or omelet pan. Add the egg mixture, and swirl to distribute evenly. Cook until nearly set, lifting edge to allow uncooked egg to run underneath. Fold over, cover, and cook until done.

Yield: 2 servings

Per serving: 311 calories (66% from fat, 29% from protein, 6% from carbohydrate); 22 g protein; 23 g total fat; 6 g saturated fat; 12 g monounsaturated fat; 4 g polyunsaturated fat; 4 g carbohydrate; 0 g fiber; 1 g sugar; 266 mg phosphorus; 235 mg calcium; 3 mg iron; 299 mg sodium; 398 mg potassium; 689 IU vitamin A; 65 mg ATE vitamin E; 0 mg vitamin C; 440 mg cholesterol; 150 g water


22. Chicken Corn Chowder

A good soup for a cool fall day. Add bread and you have a meal.

6 potatoes, peeled and diced
1 1/2 cups (195 g) sliced carrot
1 cup (160 g) chopped onion
4 cups (950 ml) low-sodium chicken broth
12 ounces (340 g) frozen corn
2 cups (280 g) cooked, diced chicken
1 cup (235 ml) skim milk
1/4 teaspoon garlic powder
1/2 teaspoon black pepper
1 cup (225 g) instant mashed potatoes

Cook potatoes, carrot, and onion in broth until soft. Add corn and chicken. Cook 5 minutes longer. Add milk, garlic powder, pepper, and mashed potatoes. Stir until potatoes are dissolved. Heat through.

Yield: 6 servings

Per serving: 548 g water; 498 calories (10% from fat, 21% from protein, 69% from carb); 27 g protein; 6 g total fat; 2 g saturated fat; 2 g monounsaturated fat; 2 g polyunsaturated fat; 89 g carbohydrate; 9 g fiber; 8 g sugar; 391 mg phosphorus; 117 mg calcium; 2 mg iron; 169 mg sodium; 1716 mg potassium; 5617 IU vitamin A; 32 mg vitamin E; 39 mg vitamin C; 42 mg cholesterol


RELATED: Healthy Soup Recipes for Weight Loss


23. Italian Chicken Soup

One more cook-ahead meal for your slow cooker. This one is good either as a full meal or just to have on hand for lunches.

1 pound (455 g) boneless chicken breasts, cubed
4 cups (950 ml) low-sodium chicken broth
2 cups (480 g) low-sodium tomatoes
4 ounces (115 g) mushrooms, sliced
1/2 cup (65 g) sliced carrot
1/2 cup (56 g) sliced zucchini
1/2 cup (62 g) frozen green beans
6 ounces (170 g) frozen spinach
1/2 teaspoon garlic powder
1 teaspoon basil
1/2 teaspoon oregano

Combine ingredients and place in slow cooker. Cover and cook on low 8 to 10 hours or on high 4 to 5 hours.

Yield: 6 servings

Per serving: 305 g water; 78 calories (17% from fat, 40% from protein, 43% from carb); 9 g protein; 2 g total fat; 0 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 10 g carbohydrate; 3 g fiber; 4 g sugar; 133 mg phosphorus; 73 mg calcium; 2 mg iron; 101 mg sodium; 568 mg potassium; 5706 IU vitamin A; 1 mg vitamin E; 23 mg vitamin C; 7 mg cholesterol


24. Beef Mushroom Soup with Barley

We have several recipes for beef vegetable soup that we make regularly, but this one is definitely a favorite. It just seems to be the kind of thing you want on a cold day.

1 pound (455 g) beef round steak, coarsely chopped
1 cup (160 g) onion, chopped
1 1/2 cups (105 g) mushrooms, sliced
2 cups (470 ml) reduced sodium beef broth
4 cups (946 ml) water
1 cup (200 g) pearl barley
1/2 teaspoon (1.5 g) garlic powder
2 teaspoons (10 ml) Worcestershire sauce
1/2 teaspoon (0.5 g) dried thyme
1 cup (130 g) carrots, shredded
1/2 cup (60 g) celery, sliced
1/2 teaspoon (1 g) black pepper

Brown beef and onion. When beef is almost done add mushrooms and cook a few minutes more. Transfer to a slow cooker, add remaining ingredients, and cook on low for 8 to 10 hours.

Yield: 6 servings

Per serving: 306 calories (14% from fat, 47% from protein, 39% from carbohydrate); 36 g protein; 5 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 1 g polyunsaturated fat; 30 g carbohydrate; 7 g fiber; 3 g sugar; 309 mg phosphorus; 43 mg calcium; 4 mg iron; 176 mg sodium; 699 mg potassium; 3637 IU vitamin A; 0 mg ATE vitamin E; 8 mg vitamin C; 68 mg cholesterol; 348 g water


25. Beef Vegetable Soup

This is a pretty classic beef vegetable soup, the kind that country mothers have been making for years (except they probably didn’t use the slow cooker).

1 1/2 pounds (680 g) round steak, cut in 1/2-inch (1.3-cm) pieces
1 cup (160 g) onion, coarsely chopped
1/2 cup (50 g) celery, sliced
4 potatoes, cubed
4 cups (946 ml) reduced sodium beef broth
1 cup (70 g) cabbage, coarsely chopped
4 cups (750 g) frozen mixed vegetables, thawed
2 cups (360 g) canned no-salt-added tomatoes

Brown meat in a skillet and transfer to slow cooker. Add onion, celery, and potatoes. Pour broth over. Cook on low for 8 to 10 hours. Add cabbage, mixed vegetables, and tomatoes. Turn to high and cook for 30 minutes to 1 hour, or until vegetables are done.

Yield: 8 servings

Per serving: 373 calories (10% from fat, 39% from protein, 51% from carbohydrate); 37 g protein; 4 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 0 g polyunsaturated fat; 48 g carbohydrate; 8 g fiber; 8 g sugar; 367 mg phosphorus; 85 mg calcium; 5 mg iron; 446 mg sodium; 1525 mg potassium; 4015 IU vitamin A; 0 mg ATE vitamin E; 31 mg vitamin C; 49 mg cholesterol; 486 g water


26. Cincinnati-Style Chili

Cincinnati, Ohio, claims to be where chili was created. Cincinnati-style chili is quite different from the more familiar Tex-Mex variety. The chili is thinner and contains an unusual blend of spices that includes cinnamon, chocolate or cocoa, allspice, and Worcestershire sauce. It’s usually served over spaghetti, although it’s good in a bowl by itself or as a hot dog topping.

1 cup (160 g) onion, chopped
1 pound (455 g) extra-lean ground beef (93% lean)
1/4 teaspoon (0.8 g) minced garlic
1 tablespoon (7.5 g) chili powder
1 teaspoon (1.9 g) ground allspice
1 teaspoon (2.3 g) cinnamon
1 teaspoon (2.5 g) cumin
1/2 teaspoon (0.9 g) cayenne pepper
1 1/2 tablespoons (8 g) unsweetened cocoa powder
16 ounces (455 g) no-salt-added tomato sauce
1 tablespoon (15 ml) Worcestershire sauce
1 tablespoon (15 ml) cider vinegar
1/2 cup (120 ml) water

In a large frying pan over medium-high heat, sauté onion, ground beef, garlic, and chili powder until ground beef is slightly cooked. Add remaining ingredients. Reduce heat to low and simmer, uncovered, 1 1/2 hours.

Yield: 6 servings

Per serving: 227 calories (32% from fat, 41% from protein, 27% from carbohydrate); 16 g protein; 6 g total fat; 2 g saturated fat; 2 g monounsaturated fat; 0 g polyunsaturated fat; 10 g carbohydrate; 3 g fiber; 4 g sugar; 156 mg phosphorus; 38 mg calcium; 3 mg iron; 98 mg sodium; 598 mg potassium; 688 IU vitamin A; 0 mg ATE vitamin E; 17 mg vitamin C; 52 mg cholesterol; 158 g water

Tip: To serve the traditional Cincinnati way, ladle chili over cooked spaghetti and serve with toppings of your choice. Oyster crackers are served on the side. Cincinnati chili is ordered by number: Two, Three, Four, or Five Way.

Two-Way Chili: Chili served on spaghetti
Three-Way Chili: Additionally topped with shredded Cheddar cheese
Four-Way Chili: Additionally topped with chopped onions
Five-Way Chili: Additionally topped with kidney beans


27. Vegetable Pasta Sauce

Low in calories, fat free, 3 grams of fiber, and great Italian flavor on top of all that.

1 cup (160 g) finely chopped onion
1 teaspoon crushed garlic
2 teaspoons basil
1 1/2 teaspoons oregano
1 bay leaf
28 ounces (800 g) no-salt-added canned tomatoes
16 ounces (455 g) no-salt-added tomato sauce
1/4 teaspoon black pepper, fresh ground
4 tablespoons (16 g) chopped fresh parsley

In a large pot, heat onion, garlic, basil, oregano, bay leaf, tomatoes, tomato sauce, pepper, and parsley. Mix well, mashing tomatoes with a fork. Bring to boiling, reduce heat, and simmer, uncovered, stirring occasionally for 1 1/2 hours. Remove bay leaf. Serve over whole wheat pasta.

Yield: 6 servings

Per serving: 218 g water; 64 calories (5% from fat, 14% from protein, 81% from carb); 2 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 14 g carbohydrate; 3 g fiber; 8 g sugar; 61 mg phosphorus; 71 mg calcium; 2 mg iron; 28 mg sodium; 597 mg potassium; 668 IU vitamin A; 0 mg vitamin E; 28 mg vitamin C; 0 mg cholesterol


28. Tuna Alfredo Sauce

If you’re looking for something a little different to put over pasta, this could be just the thing.

2 tablespoons (28 g) butter
4 ounces (115 g) mushrooms, sliced
2 tablespoons (16 g) flour
1 cup (235 ml) skim milk
1 can (6-ounce, or 170-g) tuna
2 tablespoons (10 g) Parmesan cheese, grated

Melt butter in a saucepan and sauté mushrooms. Stir in flour, then slowly add milk and tuna, cooking and stirring until thickened and bubbly. Remove from heat and stir in cheese.

Yield: 4 servings

Per serving: 114 calories (20% from fat, 54% from protein, 27% from carbohydrate); 15 g protein; 2 g total fat; 2 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 7 g carbohydrate; 0 g fiber; 1 g sugar; 214 mg phosphorus; 130 mg calcium; 1 mg iron; 107 mg sodium; 312 mg potassium; 147 IU vitamin A; 44 mg ATE vitamin E; 1 mg vitamin C; 32 mg cholesterol; 114 g water


29. Szechuan Chicken


Szechuan Chicken


A spicy Szechuan dish made with diced chicken, peanuts, and chile peppers.

For Marinade:

1 1/2 tablespoons (22 ml) water
1 tablespoon (15 ml) Dick’s Reduced Sodium Soy Sauce (see recipe page 25)
1 1/2 tablespoons (12 g) cornstarch
1 tablespoon (15 ml) rice wine

For Chicken:

1 pound (455 g) boneless chicken breasts
2 tablespoons (30 ml) oil
8 dried chile peppers
1/2 teaspoon (1.5 g) minced garlic
1/2 cup (75 g) green bell pepper, cut in 1/2-inch (1.3-cm) pieces
1/2 cup (75 g) dry-roasted peanuts

For Sauce:

2 tablespoons (30 ml) Dick’s Reduced Sodium Soy Sauce (see recipe page 25)
1 tablespoon (15 ml) sherry
1 tablespoon (13 g) sugar
1 teaspoon (3 g) cornstarch
1/4 teaspoon (1 ml) sesame oil

To make the marinade: Mix together marinade ingredients.

To make the chicken: Marinate chicken for at least 20 minutes. Heat wok. When hot, add 2 tablespoons (30 ml) oil. When oil is hot, add dried chile peppers and garlic and stir-fry until brown and fragrant. Add the green pepper cubes. After approximately two minutes, push the peppers up the side of the wok and add the chicken cubes in the middle of the wok. Stir-fry until the chicken cubes are thoroughly cooked.

To make the sauce: Combine sauce ingredients and add into the wok. Stir until thickened. Add peanuts just before removing the chicken mixture from the wok.

Yield: 4 servings

Per serving: 288 calories (17% from fat, 22% from protein, 61% from carbohydrate); 31 g protein; 11 g total fat; 2 g saturated fat; 5 g monounsaturated fat; 5 g polyunsaturated fat; 87 g carbohydrate; 2 g fiber; 7 g sugar; 304 mg phosphorus; 32 mg calcium; 1 mg iron; 156 mg sodium; 499 mg potassium; 383 IU vitamin A; 7 mg ATE vitamin E; 17 mg vitamin C; 66 mg cholesterol; 129 g water


30. Carne Asada

Most recipes call for skirt or flank steak for this, but any cut of beef will do. The London broil, or round steak, is relatively inexpensive and low in fat.

2 pounds (905 g) beef round steak
1/4 cup (60 ml) lime juice
1/2 teaspoon (1.5 g) minced garlic
2 tablespoons (5.3 g) Mexican seasoning

Place steak in resealable plastic bag with lime juice and garlic. Marinate 2 hours, turning occasionally. Remove from marinade; rub 1 tablespoon (2.6 g) of Mexican seasoning on each side. Grill over medium heat until desired doneness. Slice thinly to serve.

Yield: 6 servings

Per serving: 304 calories (23% from fat, 75% from protein, 1% from carbohydrate); 55 g protein; 8 g total fat; 3 g saturated fat; 3 g monounsaturated fat; 0 g polyunsaturated fat; 1 g carbohydrate; 0 g fiber; 0 g sugar; 343 mg phosphorus; 8 mg calcium; 5 mg iron; 68 mg sodium; 518 mg potassium; 5 IU vitamin A; 0 mg ATE vitamin E; 3 mg vitamin C; 136 mg cholesterol; 98 g water


31. Low Fat Carnitas

Carnitas is crispy spiced pork that can be used for tacos, burritos, tostadas, or sandwiches.

2 pounds (905 g) pork loin
1/2 cup (80 g) onion, sliced
1/2 teaspoon (1.5 g) minced garlic
1/2 teaspoon (0.5 g) dried oregano
1/2 teaspoon (1.3 g) cumin
1/2 teaspoon (1.5 g) garlic powder

In a 3-quart (2.8-L) saucepan combine pork, onion, garlic, oregano, and cumin; add enough water to cover. Bring to a boil, reduce heat, cover, and simmer for 2 hours. Preheat oven to 350°F (180°C, or gas mark 4). Drain meat and place in a baking pan. Sprinkle meat with garlic powder. Bake for 45 minutes. Remove from oven. While meat is still warm, use forks to shred meat.

Yield: 8 servings

Per serving: 151 calories (30% from fat, 67% from protein, 3% from carbohydrate); 24 g protein; 5 g total fat; 2 g saturated fat; 2 g monounsaturated fat; 1 g polyunsaturated fat; 1 g carbohydrate; 0 g fiber; 0 g sugar; 252 mg phosphorus; 20 mg calcium; 1 mg iron; 59 mg sodium; 440 mg potassium; 14 IU vitamin A; 2 mg ATE vitamin E; 2 mg vitamin C; 71 mg cholesterol; 92 g water


32. Broccoli and Tomato Salad

As pretty as it is tasty, this salad is great with a piece of grilled meat or an egg dish like quiche.

1 pound (455 g) broccoli
1/4 pound (115 g) mushrooms
3/4 cup (75 g) olives, drained
8 ounces (225 g) cherry tomatoes

Dressing

1/3 cup (80 ml) olive oil
1 tablespoon (15 ml) white wine vinegar
1 tablespoon (15 ml) lemon juice
2 tablespoons chopped fresh parsley
1/4 cup (25 g) minced scallions
1/4 teaspoon minced garlic
1/4 teaspoon black pepper, fresh ground

Trim florets from broccoli, you should have about 1 quart (1 L). Reserve stems for another use. Drop broccoli florets into boiling water for 1 minute or just until they turn bright green; drain. Trim mushroom stems to 1/2 inch (1 cm). Combine broccoli, mushrooms, olives, and cherry tomatoes in bowl. Measure oil, vinegar, lemon juice, parsley, scallions, garlic, and pepper into small bowl. Whisk until blended. Pour dressing over vegetable mixture. Turn gently to coat vegetables. Cover and refrigerate 3 hours or more until ready to serve.

Yield: 4 servings

Per serving: 162 g water; 249 calories (72% from fat, 7% from protein, 20% from carb); 5 g protein; 21 g total fat; 3 g saturated fat; 15 g monounsaturated fat; 2 g polyunsaturated fat; 13 g carbohydrate; 5 g fiber; 3 g sugar; 104 mg phosphorus; 88 mg calcium; 2 mg iron; 261 mg sodium; 603 mg potassium; 1351 IU vitamin A; 0 mg vitamin E; 117 mg vitamin C; 0 mg cholesterol

Tip: This is a colorful salad to serve in a glass bowl.


33. Broccoli Cauliflower Salad

Broccoli Cauliflower Salad


Simple salad that is good with grilled meat or any of a number of other meals.

1 pound (455 g) broccoli, cut in florets
1 pound (455 g) cauliflower, cut in florets
1 cup (160 g) thinly sliced red onion
1/2 cup (115 g) mayonnaise
1/4 cup (60 ml) vinegar
1/4 cup (50 g) sugar
1/4 cup (60 ml) salad oil
3 tablespoons (45 ml) mustard

Mix broccoli and cauliflower florets. Add onion and combine other ingredients. Pour over vegetables. Refrigerate 2 hours before serving.

Yield: 6 servings

Per serving: 174 g water; 307 calories (69% from fat, 6% from protein, 25% from carb); 4 g protein; 24 g total fat; 4 g saturated fat; 10 g monounsaturated fat; 9 g polyunsaturated fat; 20 g carbohydrate; 4 g fiber; 13 g sugar; 88 mg phosphorus; 63 mg calcium; 1 mg iron; 143 mg sodium; 413 mg potassium; 538 IU vitamin A; 15 mg vitamin E; 103 mg vitamin C; 7 mg cholesterol


34. Corn Salad

Corn Salad - Easy Heart Healthy Recipes


Slightly sweet from the apple and very crunchy, this salad is great with barbecued meats.

1 cup (150 g) diced green bell pepper
1 avocado, cubed
1 cup (150 g) chopped apple
2 cups (328 g) corn, cooked and cooled
1 teaspoon Dijon mustard
1 tablespoon (15 ml) red wine vinegar
3 tablespoons (45 ml) olive oil

Place pepper, avocado, apple, and corn in salad bowl. Stir to mix. Combine remaining ingredients and pour over salad, tossing lightly.

Yield: 4 servings

Per serving: 151 g water; 234 calories (56% from fat, 5% from protein, 38% from carb); 3 g protein; 16 g total fat; 2 g saturated fat; 11 g monounsaturated fat; 2 g polyunsaturated fat; 24 g carbohydrate; 5 g fiber; 6 g sugar; 77 mg phosphorus; 14 mg calcium; 1 mg iron; 23 mg sodium; 386 mg potassium; 201 IU vitamin A; 0 mg vitamin E; 37 mg vitamin C; 0 mg cholesterol

Tip: For a Mexican salad, omit the apple and add a teaspoon of ground cumin to the dressing.


RELATED: Cucumber Salad Recipes


35. Marinated Zucchini Salad

This is a nice summer salad that can help to use up those extra zucchini when the garden is producing more than you can eat.

2 cups (220 g) thinly sliced zucchini
1/2 cup (35 g) thinly sliced mushrooms
1 cup (300 g) artichoke hearts, drained and sliced
1 can bamboo shoots, drained
1/2 cup (120 ml) Italian dressing

Mix all but dressing together in a large bowl. Pour dressing over ingredients and stir to mix. Marinate several hours or overnight.

Yield: 4 servings

Per serving: 181 g water; 129 calories (57% from fat, 10% from protein, 32% from carb); 4 g protein; 9 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 4 g polyunsaturated fat; 11 g carbohydrate; 4 g fiber; 5 g sugar; 76 mg phosphorus; 26 mg calcium; 1 mg iron; 520 mg sodium; 368 mg potassium; 212 IU vitamin A; 0 mg vitamin E; 14 mg vitamin C; 0 mg cholesterol

35 Easy Heart Healthy Recipes

Here is four healthy breakfast recipes to promote weight loss

4 Healthy Breakfast Recipes for Weight Loss


1. NO-FLOUR PANCAKES

NO-FLOUR PANCAKES RECIPE


Perfect for when you’re craving a breakfast treat!

Ingredients:
  • 1 egg
  • 1 medium banana
  • 2 tbsp. oatmeal
  • 1⁄4 tsp. cinnamon
  • 1⁄4 tsp. salt
Directions:
  1. Put all of the ingredients in a blender.
  2. Blend well.
  3. Spray nonstick skillet with cooking spray.
  4. Turn heat to medium.
  5. Pour small amounts of batter into silver-dollar-size pancakes.
  6. Cook until edges are firm and middle starts to form air bubbles.
  7. Flip.
  8. Serve with fruit and maple syrup!

2. FRUIT PROTEIN SMOOTHIE

FRUIT PROTEIN SMOOTHIE RECIPE


Great postworkout breakfast. Sneak in some spinach for extra nutrients!

Ingredients:
  • 1 cup lite vanilla soy milk
  • 1 medium banana (frozen is fine, too)
  • 1 cup frozen mixed berries
  • 1⁄4 cup loosely packed baby spinach
  • 1 scoop vanilla whey protein powder
Directions:
  1. Combine all ingredients in a blender.
  2. Blend well.

3.CHOCOLATE PEANUT BUTTER PROTEIN SMOOTHIE

CHOCOLATE PEANUT BUTTER PROTEIN SMOOTHIE RECIPE


Great fix for a sweet tooth.

Ingredients:
  • 1 cup chocolate almond milk
  • 1 scoop chocolate whey protein powder
  • 2 tbsp. dried powdered peanut butter (can be bought at health food stores) or 1 tbsp. all-natural creamy peanut butter
  • 1 cup crushed ice
Directions:
  1. Combine all ingredients in a blender.
  2. Blend well.

4. MEDITERRANEAN EGG-WHITE SCRAMBLE

MEDITERRANEAN EGG-WHITE SCRAMBLE RECIPE


Ingredients:
  • 4 egg whites
  • 1⁄4 cup chopped cherry tomatoes
  • 1⁄4 cup chopped Portobello mushroom
  • 2 basil leaves, chopped
  • 1 tbsp. olive oil, plus 1⁄2 tsp. for drizzling
  • 1⁄2 tsp. salt
  • 1⁄2 tsp. garlic powder
Directions:
  1. Heat olive oil over medium heat.
  2. Add tomatoes, mushroom, basil leaves, salt, and garlic powder.
  3. Cook until mushrooms are soft, about three minutes.
  4. Drain any liquid from the vegetables.
  5. Spray a separate pan with nonstick cooking spray.
  6. Turn heat to medium.
  7. Add egg whites.
  8. When egg whites just start to become solid, add sautéed vegetables.
  9. Stir until egg whites are solid.
  10. Remove from pan, drizzle with 1/2 tsp. olive oil.


RELATED: What To Eat To Lose 20 Pounds In 2 Weeks

4 Healthy Breakfast Recipes for Weight Loss

Try these four recipes for a refreshing twist on your protein shakes.

4 Recipes For a Refreshing Twist on Your Protein Shakes


BERRY ALERT

 

Berry Alert Protein Shake Recipe

 

WHEN: Morning
NUTRITION FACTS: 318 calories, 40 g protein, 35 g carbs, 2 g fat

BLEND
½ cup frozen mixed berries (blueberries, raspberries, strawberries)
1 packet instant regular oatmeal
1 scoop strawberry whey protein isolate
½ cup fat-free vanilla yogurt
½-1 cup water

TIP: For a change of pace, swap the oatmeal for shredded wheat bran. It’s an excellent source of
whole grain and fiber, and a great slow-burning carb.


Fat-Free Yogurt
Besides the obvious health-boosting benefits of protein and calcium, this dairy food does your body good in
other ways. It contains more calcium than milk, and has been found to help maximize fat loss — especially
around the waistline — and minimize muscle loss. Yogurt is also a good source of glutamine, an important
amino acid that helps you lose fat.


Oatmeal
The carbs in oatmeal are slow-digesting and won’t boost insulin levels, which means you’ll stay energized
lo
nger without interfering with fat-burning.


Whey Isolate
Whey protein isolate contains more protein, and less fat and lactose per serving than regular whey. It
breaks down fast and releases amino acids into the bloodstream. That’s why we always recommend it
when your muscles are most desperate for protein, like first thing in the morning. Plus, research shows
that whey reduces hunger so you eat less throughout the day, making fat loss easier.


Mixed BerriesRed berries like raspberries are extremely fibrous, low in calories and chock-full of bone-building vitamin
K. The pectin found in blackberries helps keep blood-sugar levels on an even keel. Blueberries are great
for shedding fat because they contain pterostilbene, a compound that helps the body break down fat and
cholesterol.



PIÑA COLADA PUNCH


Pina Colada Punch Protein Shake


WHEN: Preworkout
NUTRITION FACTS: 260 calories, 28 g protein, 32 g carbs, 4 g fat

BLEND
1 small banana
¼ cup chopped pineapple
1 cup unsweetened vanilla almond milk
½ scoop vanilla whey protein isolate
½ scoop vanilla soy protein isolate Ice
¼ cup chopped pineapple
1 cup unsweetened vanilla almond milk
½ scoop vanilla whey protein isolate
½ scoop vanilla soy protein isolate Ice


Pineapple
Pineapple contains bromelain, a proteolytic enzyme that helps your body digest protein. This is important
because it can prevent bloating and indigestion before and during your workout, and assists in protein
utilization. Meanwhile, the potassium will help stave off muscle cramps.


Banana
Bananas are an ideal preworkout fruit because they contain fructose and glucose to give both an instant
and sustained energy boost. (Fructose is low-glycemic, which the body consumes slowly.) They’re also
easy to digest, and full of potassium and vitamin C, which are vital for proper muscle function. Plus,
potassium can boost your metabolism.


Soy Isolate
Like whey, soy is a fast-digesting protein that’s ideal around workouts because it gives you more energy to
train and enhances recovery afterward. Studies also show that soy amplifies nitric-oxide (NO) levels. NO
widens blood vessels, allowing more blood and the nutrients it carries to reach your muscles. Research
even shows that soy boosts growth-hormone levels. This anabolic hormone is critical for women around
workouts to boost size and strength gains since testosterone isn’t in abundant supply.


Whey Isolate
Intense workouts wreak havoc on your muscles, and they need protein to heal and grow. Whey isolate is
the fastest way to get a heap of protein to your muscle fibers, and drinking it preworkout ensures it’s there
when your muscles need it for energy and to prevent breakdown.


Almond Milk
Almonds usually make the list of nature’s healthiest foods, and for good reason: They’re rich in
magnesium, manganese, selenium, and vitamins D and E. Almond milk is also low in fat and lactose-free,
making it a great alternative to cow’s milk.



CHOCOLATE-APPLE CRUNCH


Chocolate Apple Crunch Protein Shake Recipe


WHEN: Morning or Preworkout
NUTRITION FACTS: 380 calories, 35 g protein, 55 g carbs, 3 g fat


BLEND
½ cup chopped frozen apple
½ cup low-fat granola
1 scoop chocolate whey protein isolate
1 cup water Ice

TIP: Preworkout, consider replacing half the whey with soy protein isolate.


Whey Isolate
Topping off your morning shake with I whey protein isolate is the quickest way I to replenish muscle
protein and fend off catabolism. Used preworkout, it provides amino acids to build muscle.


Apple
Aside from being a good slow-digesting carb, apples are full of antioxidants. They also contain
polyphenols, which have been found to increase endurance and strength and even promote fat loss,
especially around the midsection.


Granola
For all its popularity, granola may be one of the most controversial breakfast foods. The cereal is made
from rolled oats and nuts, and is coated with honey. Rolled oats provide fiber, which enhances digestion,
and honey provides carbs to restock glycogen levels. So the sugar gives you an instant lift and the complex
carbs provide sustained energy.


AVOCADO AVALANCHE


Avocado Avalanche Smoothie Recipe


WHEN: Bedtime
NUTRITION FACTS: 273 calories, 26 g protein, 9 g carbs, 16 g fat

BLEND
I½ ripe avocados
1 scoop vanilla casein protein powder
1 packet Splenda (optional) Ice


Casein Protein
Casein is an excellent source of high-quality protein. Because it digests slower than whey, studies show it
minimizes the body’s tendency to ravage your muscles for fuel while you sleep.


Avocado
The fat in avocados is primarily the healthy monounsaturated variety, which is less likely to be stored as
bodyfat. Avocados also contain mannoheptulose, a sugar that actually blunts insulin release (to keep fat
storage at bay and fat-burning turned up) and enhances calcium absorption.


RELATED: Healthy Smoothies for Weight Loss

4 Recipes For a Refreshing Twist on Your Protein Shakes

Cucumbers are a good source of vitamins' C, A and K. They are loaded with potassium and low in cholesterol, sodium and saturated fat. That's all the information you are going to get from me on that subject. These are my own home recipes and I wouldn't know where to start counting their calories.

Cucumber Salad Recipes


This salad makes a great addition to your table at a family cookout, a Sunday dinner or an everyday meal.

Greek Salad

Greek Salad


1 or 2 fresh-picked cucumbers
1 head of iceberg lettuce, torn into bite sized pieces
3 medium sized fresh tomatoes, sliced
1 small red onion
1 green pepper, diced
1 red pepper, diced
1 pound Feta cheese
½ cup pitted Greek olives
½ cup pitted black olives

Italian herbal style dressing

Combine the first 6 ingredients in a large bowl and mix well. Crumble the Feta cheese evenly over the top of the salad and then add the olives on top of that. To keep the salad from wilting, don't add the dressing until you are ready to serve.

Makes 4 large or 8 small servings.

Simple Cucumber Salad

Simple Cucumber Salad


2 or 3 Fresh picked cucumbers, sliced
1/3 cup of red wine vinegar
1/4 cup granulated sugar

Combine the vinegar and sugar in a medium sized bowl and mix until sugar is dissolved. Toss in the cucumbers and voila! This recipe can also be used with fresh tomatoes or for a real taste treat, use both together.


RELATED: Tips For Making Chicken and Bacon Salad


Enjoy this cucumber salad as a side dish at brunch, lunch or dinner!

Article Source: http://EzineArticles.com/expert/Robin_Svedi/17898

Cucumber Salad Recipes