Bing cherries and jarred honey. Farm-fresh eggs, cheeses, and herb bread. Arugula, zucchini, and fresh flowers too . . .
Hello, healthy, satisfying, and portable breakfast. Here’s another one making the most of fresh fruits and veggies, whether you’ve brought home a bagful from the farmers’ market or supermarket. Make these muffins the night before, then grab and go. At just 145 calories, with just 5 grams of fat, and 6 grams of sugar, per serving, this recipe also offers 4 grams of protein with 3 grams of fiber. (They’re a good source of potassium, too, at 175 mgs.)
It seems like the sentence “Eat your vegetables!” has been uttered from health experts down through time. Why? Because, packed with vitamins and nutrients, they’re good and good for you! They also can be prepared affordably and simply; it often doesn’t take much more than the right seasoning and cooking method to bring out their natural flavor. This recipe scores on all counts and offers up a fall-ish mix of root veggies for the table (this time, beets, sweet potatoes, and turnips), at just 260 calories per serving.
Everybody mango! This smoothie is nutritious, refreshing, and filling as a breakfast alternative, or as a mid-day snack (perhaps even dessert!). Low in fat (2 grams, plus 1 saturated) and cholesterol (5 mg.), it’s also a good source of calcium, containing 157 mg. Drink it up at just 106 calories!
Light and moist, the zesty flavor medley of the Mediterranean comes through in this perfect summer fish dish for family and friends. Using garlic, onion, tomato, and the other herbs (along with a good olive oil) eliminates the need for salt and more fat. It’s just 177 calories with 4 grams of fat per serving (plus only 1 gram of saturated fat), 281 mg. sodium, and only 56 grams of cholesterol.
Kids will love ‘em – but so will the adults! This is spicy chicken finger food to make the night before as your “go-to” for picnics all summer long. Add raw veggies like carrots, celery stalks, or colorful bell pepper strips, and you’ve got a meal at just 200 calories and 4 grams of fat.
This is a fun and easy recipe that gets the kids “cooking,” so build these together in just about 30 minutes for a healthy crowd-pleaser. The choice of fruit is up to you, so choose your favorites or simply substitute. A one-cup serving is just 80 calories and just 15 grams of sugar, as shown. If anyone is allergic to certain fruits (like strawberries), just leave them out and substitute!
How fast (and flavorful) is this? With a prep time of just five minutes and a total cooking time of 25, this dish speaks “summer” with its combination of clementine-kissed shrimp and a dash of hot sauce for ”heat” on the grill.
Try this low-calorie (120 for a one-cup serving), low-carb (just 8 g.) salad of “rice” – veggie style! Using cauliflower as a substitute (a good source of potassium), you’ll find it to be light yet filling, and a lovely accompaniment to many main dishes, including grilled seafood. (You may have to let guests in on the secret after the fact; they may not even know that it’s not rice!)
This salad is light (just 135 calories with just 9 grams of sugar) and refreshing, with its mix of orange sections, leafy greens, and a snappy citrusy vinaigrette. It’s the perfect accompaniment to a vegetable frittata, as a matter of fact! (Low in sodium at just 55 mgs., keep in mind this is without any added salt to taste.)