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!

Continue reading

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?

Continue reading

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.

Continue reading

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.*

Continue reading

Smothered Greens

We’re getting our “southern” on with this dish that combines your pick of good-for-you leafy greens together, or, pick your favorite, from collard to kale, mustard to turnip! At just 80 calories per serving ‒ only 16 mg cholesterol, 2 g fat, and 378 mg sodium ‒ this is a mouth-watering take on a classic (and a great source of potassium too, at 472 mg). Add this satisfying “side” to chicken or fish!

Continue reading

Grilled Spice-Rubbed Salmon

Salmon is a superb choice for one of your two recommended servings of fish each week, especially because it’s a great source of omega-3 fatty acids, known to help lower cholesterol (reducing the chance of heart disease). Here’s a 190-calorie recipe that’s high in protein (23 g), and low in fat (9 g), with (bonus!) a zesty rub that you can also use for other types of fish or chicken.

Continue reading