This recipe is featured in the summer issue of Foodiecrush. INGREDIENTS:
serves 2-3 as a full meal, 4-5 as a sidecharred corn & poblano:
1 poblano pepper
1 ear of corn, kernels sliced off the cob (about 1/2 cup)cherry tomato pico:
1/4 c. sliced tomatoes (cherry)
1/2 lime (1-2 tablespoons)
1/4 c. sliced scallions, white and green, 2-3
a few pinches of saltchipotle lime dressing:
1/4 c olive oil
1/4 cup fresh lime juice (about 1 lime)
1 teaspoon ancho chile powder
1 teaspoon chipotle chile powder
1 tablespoon agave syrup
salt, pepper, to tasteother salad components:
red quinoa – 1 cup, cooked
2 cups arugula
1/2 cup cubed tofu (or meat or cheese of your choice)
1/2 c. cilantro
1/2 sliced avocado
tortilla strips from 1 tortilla, sliced, baked, saltedMETHOD:
Roast the poblano pepper and char the corn. Place poblano under the broiler for 20 or so minutes, until blistered on all sides. (time will vary depending on the heat of your broiler). When it’s fully blistered, remove and place in a bowl and cover (not touching) with plastic wrap or at towel. Set aside for 15 minutes or so, until it’s cool enough to handle. Using your fingers, slide off the skin and remove the stem and seeds. Chop into roughly 1/4 inch pieces and place in a small bowl.
Toss corn kernels with a drizzle of olive oil and a pinch of salt. Roast corn kernels under the broiler for 4-5 minutes or until they just begin to blacken. Remove from oven, toss with chopped poblano and set aside.
In another small bowl, toss together cherry tomatoes, lime juice, scallions, and a few pinches of salt. Set aside.
In another small bowl, whisk together the dressing: olive oil, lime juice, ancho chile powder, chipotle powder, agave, salt and pepper. (It might tasted too tangy/spicy/sweet on it’s own… but remember that it will get diluted when you mix it with everything else). Set aside.
In a large bowl combine red quinoa, arugula, tofu and cilantro with the dressing. (you might not need all of the dressing, start with half and add more to your liking). Toss in the charred corn, chopped poblano and pico. Taste and adjust seasonings. Top with sliced avocado and tortilla strips and a squeeze of lime.
Knock out your fiber needs with cholesterol-lowering oatmeal! Just one serving of oatmeal (1/2 cup dry) has 2 grams of soluble fiber. According to the Mayo Clinic, 10 grams or more of soluble fiber daily decreases your total and LDL (bad) cholesterol. We’ve got tasty ways to get your day started right by enjoying high-fiber oatmeal. For each bowl, start with 1/2 cup of instant or dry oatmeal. Cook according to package directions, then add our delicious themed toppings.
• Pumpkin Pie Oatmeal
You’ll definitely love the pumpkin flavor in this sweet bowl of oatmeal.
* 2 tablespoons fat-free vanilla yogurt
* 1 tablespoon pumpkin butter
* 1/8 teaspoon pumpkin pie spice
Nutrition: 137 cal., 2 g total fat (1 g sat. fat), 0 mg chol., 44 mg sodium, 27 g carb., 2 g fiber, 4 g pro.
• Cheesy Hash Brown Oatmeal
This recipe is a staff favorite! The oats blend right in with the hash browns for a south-of-the-border taste.
* 1/4 cup cooked hash brown potatoes
* 2 tablespoons shredded Monterey Jack cheese
* 1 tablespoon salsa
Nutrition: 244 cal., 11 g total fat (4 g sat. fat), 13 mg chol., 310 mg sodium, 29 g carb., 3 g fiber, 8 g pro.
• Tropical Coconut Oatmeal
Get whisked away to the tropics with a bet-you-never-tried-it combo of flavors in this oatmeal.
* 1 tablespoon macadamia nuts, chopped
* 2 tablespoons toasted, shredded coconut
* 2 tablespoons dried pineapple
Nutrition: 262 cal., 13 g total fat (6 g sat. fat), 0 mg chol., 54 mg sodium, 34 g carb., 4 g fiber, 5 g pro.
• Hot Cocoa Oatmeal
Think hot cocoa mix only goes a mug? We’ve re-envisioned it as an oatmeal topper.
* 1 tablespoon instant hot cocoa mix
* 2 tablespoons mini marshmallows
Nutrition: 221 cal., 3 g total fat (1 g sat. fat), 0 mg chol., 156 mg sodium, 44 g carb., 3 g fiber, 5 g pro.
• Bacon & Salsa Oatmeal
This oatmeal recipe proves that you can still enjoy bacon on a heart-healthy diet if you eat it in moderation.
* 1 strip chopped, cooked bacon
* 2 tablespoons reduced-fat cheddar cheese
* 2 tablespoons diced tomato
* 1 tablespoon sliced green onion
Nutrition: 172 cal., 8 g total fat (3 g sat. fat), 17 mg chol., 295 mg sodium, 16 g carb., 2 g fiber, 10 g pro.
• Blueberry Nut Oatmeal
No pancakes here! Transition traditional flapjacktoppers into oatmeal flavor-boosters.
* 1/4 cup blueberries
* 1 tablespoon chopped walnuts
* 1 tablespoon maple syrup
Nutrition: 204 cal., 7 g total fat (1 g sat. fat), 0 mg chol., 7 mg sodium, 34 g carb., 3 g fiber, 4 g pro.
• Apple Crisp Oatmeal
Crisp apples, granola, and almonds put bite in your oatmeal bowl.
* 1/2 cup chopped apple
* 2 tablespoons low-fat granola
* 1 tablespoon chopped almonds
* 1/8 teaspoon apple pie spice
Nutrition: 200 cal., 6 g total fat (1 g sat. fat), 0 mg chol., 40 mg sodium, 34 g carb., 5 g fiber, 6 g pro.
• Peanut Butter Cup Oatmeal
A dab of peanut butter and a sprinkle of chocolate chips are all you need to jazz up your oatmeal.
* 1 tablespoon creamy peanut butter
* 1 tablespoon mini chocolate chips
Nutrition: 257 cal., 14 g total fat (5 g sat. fat), 0 mg chol., 78 mg sodium, 27 g carb., 3 g fiber, 8 g pro.
• Turtle Sundae Oatmeal
Pure indulgence, this sweet treat hardly seems like another boring oatmeal breakfast.
* 1/4 cup fat-free whipped dessert topping
* 2 tablespoons pecans
* 1 tablespoon sugar-free caramel dessert topping
Nutrition: 252 cal., 12 g total fat (1 g sat. fat), 0 mg chol., 45 mg sodium, 34 g carb., 3 g fiber, 4 g pro.
• Trail Mix Oatmeal
Bring trail mix to your breakfast table by tossing the grab-and-go bits on your oatmeal.
* 2 tablespoons mix dried fruit bits
* 2 tablespoons dry-roasted mixed nuts
* 1 tablespoon flaxseed
Nutrition: 276 cal., 14 g total fat (2 g sat. fat), 0 mg chol., 18 mg sodium, 33 g carb., 6 g fiber, 8 g pro. Can’t get enough oats? Read on for even morerecipes that use this heart-smart whole grain.
Just in time for barbecue season!
I know I've been stumped when looking for healthy side dishes to bring to parties (or even just to serve at home when you're grilling out.) Well, look no further! This Creamy Potato Salad with artichokes and herbs substitutes Greek yogurt for mayo to add the same texture while removing a lot of the fat and calories.
SN: if you don't have an herb garden, I recommend planting one immediately! It's incredibly easy, even for apartment dwellers. I have a terra cotta pot with dill, basil, rosemary, and basil that I use constantly. Knowing you have fresh herbs around can also encourage you to experiment with new healthy recipes!
Guilt-Free Potato Salad
Creamy potato salad with artichokes and herbs
Start to finish: 1 hour (20 minutes active)
2 pounds red potatoes, cubed
1 Tbsp. white balsamic vinegar
5.3-ounce container fat-free plain Greek yogurt
1/4 cup low-fat sour cream
3 scallions, thinly sliced
1 Tbsp. Dijon mustard
2 tsps. minced fresh dill
2 tsps. minced fresh thyme
1/4 tsp. garlic powder
Ground black pepper
4-oz. jar chopped pimentos
14-oz. can artichoke bottoms, drained
2 ribs celery, diced
Place the potatoes in a large pot, then add enough cool water to cover by 1 inch. Add 1 tsp. of salt, then bring to a boil and cook for 10 to 15 minutes, or until just tender when pierced with a fork. Drain the potatoes and spread out on a rimmed baking sheet. Sprinkle with the vinegar and set aside to cool.
Meanwhile, in a large bowl, combine the yogurt, sour cream, scallions, mustard, dill, thyme and garlic powder. Season with salt and pepper, to taste. Stir in the pimentos, artichoke bottoms and celery. Once the potatoes have cooled, gently stir in until thoroughly coated. Chill until ready to serve.
190 Calories/ 10g Fat per serving
Eating healthy doesn't need to be complicated or boring! Here are 30 easy-to-prepare snacks, each under 100 calories, that will keep your tastebuds happy. Recipes after the Jump.
Daily Challenge: Eat a fruit or vegetable rich in vitamin C, such as red or green pepper, strawberry, or broccoli.
How to do it- Include a vitamin C-rich fruit or vegetable in your next meal or snack. Choose from vegetables such as red and green peppers, sweet potatoes, kale, cantaloupe, broccoli, Brussels sprouts, and cauliflower. Fruit options include oranges, cantaloupe, mangoes, kiwi, strawberries, and pineapple.
Why it matters- Vitamin C is a super nutrient! It helps heal wounds and cuts, and keeps gums and teeth healthy. Studies suggest that vitamin C plays a role in preventing heart problems, cancer, and stroke. It may even slow down skin aging and help prevent stress. (<--SOLD!)
**I just added some strawberries to my usual Mueslix. Very easy, very yummy!In my bowl:
- 1 container Yoplait vanilla honey Greek Yogurt (100cal/0fat)
- 2/3C Kelleg's Mueslix (200cal/3g fat)
- 2 extra large strawberries (30cal/0fat)
So what to drink at happy hour? How about trying a "mocktail"?? Below is a recipe for one of the delicious Green Melon variety. You still get to be social and have that drink in hand, but not only will your drink be delicious, it's also going to be nutritious! Cheers :)
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Via People Magazine
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Green Smoothie - 1 cup baby spinach, 1 cup kale, 1 pear, 1 ½ cup of orange juice, and 1 frozen banana.
Chocolate Peanut Butter – 2 TBL unsweetened cocoa powder, 2 TBL peanut butter, ½ banana, 1 cup almond milk, ice.
Mango Ginger — 2 cups frozen Mango, 1 cup frozen raspberries, 1 banana, ¼ cup chopped ginger, squeeze of lime, yogurt.
Strawberry Date — 1 date, 1 ½ cup frozen strawberries, 1 cup almond milk. Optional: 1 scoop protein powder or 1 TBL of flaxseed oil.
(Makes 30 cookies)
Ingredients:3 ripe bananas
2 cups old-fashioned oats
1/4 cup creamy peanut butter
1/4 cup unsweetened cocoa powder
1/3 cup unsweetened applesauce
1 tsp. vanilla extract
Preheat oven to 350°F. Mash bananas in a large bowl, then stir in remaining ingredients. Let batter stand for approximately 20 minutes, then drop by teaspoonfuls onto ungreased cookie sheet. Bake 10-12 minutes.
Cool completely, then place cookies in a freezer bag. Seal, label, and freeze.
Nutritional Information (per cookie):
47 calories; 7.5 g carbs; 1.6 g fat; 1.5 g protein; 1.3 g fiber; 1 WW PointsPlus
*This is not my recipe, I found it on Tumblr.
Alternatives to store bought salad dressings...
Honey Mustard Dressing
1 tsp of honey
1 tsp Dijon mustard
1 Tbsp lemon juice
Hot Dressing :)
1 tsp EVOO
1 tsp vinegar
1 tsp lemon juice
1 tsp hot sauce
Asian Peanut Dressing
1 Tbsp natural peanut butter
1 tsp lite soy sauce
1/4 tsp sesame oil
1 tsp rice vinegar
1/2 tsp ground ginger
Cayenne pepper to taste
(posted by a member of my fitness family, Heather!) I LOVE that these are individual servings, so you don't have to worry about them spoiling in the fridge.