Kid-Friendly Rainbow Fruit Platter

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!

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Cauliflower “Rice” Salad

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!)

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Orange and Walnut Salad

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.)

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Asparagus Frittata*

This frittata is a versatile go-to for breakfast, brunch, or even dinner – especially when paired with a salad, as a more complete meal. Perfect for harried hosts (with a quick prep time of just 15 minutes), you can also get creative and substitute broccoli or zucchini in place of the asparagus, if the other veggies are more to your liking. (Use that as an opportunity to visit your local farmers’ market!)

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Mighty Greens Gazpacho

It can’t get much simpler than this: a cool mix of your favorite healthy greens (your choice!) blended together in one mélange of flavorful goodness that’s good for you. Potassium rich (445 mg.), low fat (3.5 grams/95 calories), low sodium, and low sugar, this is a refreshing, cold soup that can be either spooned or sipped, if you wanted to disguise it as a savory smoothie on the go.

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Pan-Fried Catfish With Veggie Relish

Be heart healthy with omega-3-rich fish in your diet at least three times per week. Two of America’s most popular fish for their taste and affordability are catfish and tilapia. Here’s a spicy take on catfish topped with a zesty vegetable relish that will have your lips smacking, yet still satisfy good nutrition with 24 grams protein and just 175 calories, with 8 grams fat. Try the relish on other dishes, too!

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Pear Salad with Walnuts and Goat Cheese

Walnuts are tasty, a filling “extender” to salads, and a nutritional powerhouse, too:  The only nut to provide an excellent source of heart-healthy Omega-3 fatty acids, like other nuts, they’re also chock-full of fiber and protein. Remember: Walnuts can be part of a balanced diet to help benefit the heart, lower blood pressure, and preserve memory function.

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Black Bean and Corn Salad

Gotta give it to the bean. Be it black, garbanzo, kidney, navy, or pinto, just a ½ cup provides as much protein as one ounce of meat, but without saturated fat. The filling, high-fiber content helps slow the release of glucose (sugar) so it doesn’t “spike” and create hunger pangs. They’re good sources of magnesium and potassium, too. Great “extenders” of any meal, and part of the superfoods roster, toss them into salads, soups, tacos, and more to help fill you up and satisfy your taste buds. If you use canned beans, use the low-sodium version or rinse them to reduce salt intake.

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Veggies with a Touch of Lemon

Broccoli and cauliflower dish

Here’s a fast, savory, and versatile vegetable side dish, with broccoli and cauliflower as the stars (but you can always add in other vegetables, or switch some out using the same simple dressing ingredients).* Tap into a good source of calcium (10 mg.) that has no cholesterol, plus is very low in fat (2 grams, with 1 g. saturated) and sodium (just 7 g.), with 1 g. of iron. You’ll use this veggie quick-fix often with just 10 minutes to prep and 20 to cook.

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