Prep Time: 20 mins
Cook Time: 15 mins
Total Time: 35 mins
cooking spray
2 cup(s) bread, whole-grain
3 tablespoon cherries, dried
1 tablespoon wheat germ, toasted
2/3 cup(s) milk, fat-free
1/4 cup(s) chocolate, semisweet pieces
1/3 cup(s) refrigerated or frozen egg product, thawed
1 teaspoon orange peel
1/2 teaspoon vanilla
frozen light whipped dessert topping, thawed
cocoa powder, unsweetened
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Paradise Banana Bread
(Cooking Healthy Across America)
3 points per serving
1 c +2 T Bisquick Reduced fat Baking mix
6 T Graham cracker crumbs
1/2 c Pourable Splenda
1/4 c Chopped macadamia or walnuts
2/3 c (2 ripe medium) mashed Bananas
1 c (1 - 8oz can) crushed Pineapple, packed in fruit Juice, drained
2 T Land o’Lakes no-fat sour cream
1 t Rum extract
Preheat oven to 350F. Spray a 9×5 inch loaf pan with butter flavored
cooking spray. In a large bowl, combine baking mix, graham cracker
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I added the nutrition info to this… it is a
Dr. Weil recipe that has been previously posted.
It is quite yummy and a good dish to serve to
guests or taken to a gathering. Take care, Gloria
Eggplant-Walnut Pate - 6g Carbs, 2g Fiber
Traditional pates are often made from high-fat meats and liver.
They can be delicious and quite elegant, but less than nutritious. This
vegetarian version is sophisticated, filled with flavor, and healthful. Enjoy it
on a special occasion or as an everyday spread with whole-grain crackers.
1 large eggplant
1 cup walnut pieces
2 tsp fresh ginger root, peeled, grated and finely chopped
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From Eating Well Magazine
Bring out the flavors of salmon with a Japanese-inspired infusion
of ginger, sesame oil and wasabi. If you serve these patties on
whole-wheat buns, consider reduced-fat mayonnaise and sliced
cucumbers as condiments. Or skip the buns and set the patties
atop a vinegary salad of greens, carrots, radishes and sprouts.
NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Sat Fat | Heart Healthy
| Diabetes Appropriate | Healthy Weight
Makes 4 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Moderate
2 Tbsp reduced-sodium soy sauce
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From Fiona Haynes, Your Guide to Low Fat Cooking
Enjoy this delicious and nutritious spring-time soup with whole
grain bread, and, if you’re feeling a little indulgent, a
tablespoon of shredded parmesan cheese.
Prep Time: 15min
Cook Time: 25min
Course: Brunch, Lunch, Soup
Type of Prep: Simmer
Occasion: Spring
2 tsp olive oil
1 medium onion
2 large carrots, sliced
2 sticks celery, sliced
1 tsp dried thyme
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From The Heart Smart Diet Plan on eDiets
Here’s a fabulous salmon recipe with a funny-sounding name.
Salsa cruda is simply uncooked salsa. Baking the salmon helps
it retain its moistness. The fresh ingredients in the salsa
complement this delicate, baked salmon wonderfully.
5 oz salmon filet
1/4 tsp cumin
1/2 tsp chili powder
1 Italian plum tomato
1/3 cup chopped or sliced cucumber
1/4 small red onion
2 Tbsp fresh cilantro (coriander)
1/4 bell pepper
1 Tbsp fresh lemon juice
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From: The South Beach Diet Quick & Easy Cookbook
Phase 1
This nutrient-dense, fiber-rich side dish comes together
quickly, so it saves you time in the kitchen. This
Asian-inspired creation tastes great with grilled meat
or seafood.
Ordinary broccoli springs to life with this garlicky lemon-soy
dressing. Serve it with any Asian-flavored dish or even a
simple grilled chicken or shrimp skewer.
Serves 2 (1-cup servings)
Prep time: 10 minutes
Start to finish: 8 minutes
1/2 Tbsp plus 1/2 tsp canola oil
1/2 (11/2-pound) head broccoli, cut into florets (3 cups)
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From The Mayo Clinic
Dietitian’s tip: Figs — a sweet fruit with soft flesh and tiny
edible seeds — are a good source of iron, calcium and phosphorus.
Dried figs are a good source of fiber. You can eat figs raw, with
or without their peel, or use them in baked goods.
Low sodium = no more than 140 mg of sodium per serving
Low fat = no more than 3 g of fat per serving
SERVES 6
2 large red apples, cored and diced
6 dried figs, chopped
2 ribs of celery, diced
1/2 cup fat-free lemon yogurt
2 Tbsp slivered almonds
2 carrots, peeled and grated
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From The Mayo Clinic
Dietitian’s tip: Radicchio, with its distinctive burgundy leaves,
is commonly used in fancy salads. This vegetable is high in folate
— one serving provides nearly half of your daily needs of folate
(197 micrograms).
Healthy carb = whole fruits & vegetables, at least 50% whole grains
and no more than 1 tsp of sugar per serving
SERVES 8
2 large heads radicchio
3 Tbsp fresh orange juice
2 1/2 Tbsp extra-virgin olive oil
1/2 tsp grated orange zest
1/4 tsp freshly ground black pepper
3/4 tsp coarse salt
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From The American Institute for Cancer Research AICR
Yield: 8 servings
2 Tbsp canola oil, divided
3 peeled red (Spanish) onions, halved and thinly-sliced
1 tsp sugar or equivalent sugar-substitute
1 Tbsp Dijon-style mustard
1 tsp dried thyme
3 cups fat-free, reduced-sodium beef broth
5 cups water
Salt and freshly ground black pepper
6 1-inch thick slices whole-wheat Italian bread
1/4 cup red or brown rice miso
1/3 cup freshly-grated Parmesan cheese (optional)