Pumpkin Apple Protein Bars

Organic homemade granola bars on rustic wooden background - Healthy vegetarian snack

Here’s a delightfully chewy protein bar for the morning commute, to fuel-up for the gym, or to re-fuel after that workout (but it’s really a healthy, go-to snack or tea-time treat any time of day). And take note for the holidays: This one’s a simply-sweet gift that you can make for friends, too, so get your cellophane bags and ribbons ready! (These stack nicely cut into 2-inch square portions.)

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Barbeque Chickpea Sliders

Vegan mini burger made of chickpeas

Veggie sliders! Who knew? This tasty and nutritious alternative to beef or chicken will still wow the crowd gathered to watch the Big Game. (Your crew may even feel light enough for some backyard touch football by halftime!) Serve them up on a platter, and let ‘em choose their toppings, from avocado tomato, and barbeque sauce, to red onion, and more.

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Mini Vegetable Frittatas

Muffins with Spinach and Cheese

These frittata “muffins” are a quick, low-carb way to kick off your morning, and the best part is that they’re a grab-and-go meal. They also pack well for picnics, tailgating, or a friend’s brunch! This recipe uses green peppers and onions, but you can fill these with any of your veggie favorites, from asparagus to spinach.

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Balsamic Chicken With Mushrooms

"A delicious plate of boneless, skinless chicken breasts sauteed with white wine, basil and mushrooms."

This budget-friendly, easy dish serves up a savory-yet-light supper. Pair it up with a kale salad, or maybe a brown rice and veggie combo, but it also satisfies all by itself, at only 240 calories per serving, with 27 g of protein, and 65 mg of cholesterol. It’s also low in fat (9 g), carbs (12 g), and sugar (4 g), with a nice boost of potassium at 480 mg.

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2-2-2 Good Gazpacho

cold tomato soup gazpacho with basil and croutons in a blue bowl, horizontal(Serves 6)

Here’s a cool, refreshing way to build more veggies into your diet as a side dish to a sandwich, or as a snack! Each serving of this cold “soup” is just 85 calories, is low in carbs (19 g), has zero cholesterol, has only 0.5 g total fat, is low in sodium (110 mg) and sugar (11 g), with 4 g of protein. This one’s a good source of potassium, too (880 mg). Consider adding a dash or two of hot sauce to taste. Viva gazpacho!

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Turkey and Cucumber Sandwich

fresh vegetarian sandwich with garlic cheese dip salad on rustic table(Serves 4)

This sandwich might remind you of daintier “finger” versions used for high tea. But this take on turkey with cucumber is both savory and satisfying, coming in at 245 calories as prepared, with only 2 g of fat and 21 g of protein. You’ll get nice boosts of calcium (239 mg) and potassium (203 mg), too. Use regular turkey breast, or shave off the salt by using fat-free, low-sodium deli turkey (317 mg sodium). Increase your whole-grain intake by going all whole grain, the whole way, if you choose. And why not enjoy a cup of tea as well?

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Ambrosia

Fruit cocktail with coconut cubes and shaved coconut, mixed with cream cheese

Remember this cool and classic fruit-filled dessert? This luscious blast from the past breaks the mold with an updated mix of low-fat yogurt (a good source of calcium). It finishes off a meal nicely (or serves as a sweet snack!) at just 139 calories, 2 mg cholesterol, 2 g fat, 3 g protein, and 27 mg sodium, along with 26 g sugar.

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Skinny Pizza

Ingredients for tacos : various fresh organic vegetables and tortillas on rustic background

Guilt-free pizza? That’s a yes! Crispy flour tortillas hold lots of veggies, so pile them on. A little goes a long way with cheese, but you’re using fat-free and reduced-fat versions, so you can live a little. This meal inspires creativity, too — especially if you set up a pizza-making station to have your kids choose their own toppings! Use the suggested veggies here, or swap in your favorites.*

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