Zucchini and Date Muffins

zucchini muffinHello, 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.)

(Serves 12)

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Roasted Root Vegetables

Roasted fruits and vegetables

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.

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Mediterranean Baked Fish

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.

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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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