Some nutritionists recommend eating an avocado every day. High in oleic acid, avocados guard against breast and oral cancers while maintaining healthy eyesight. According to some studies, avocados can lower cholesterol by up to 17%. Best of all, the high antioxidant levels protect against free radicals that cause aging. If 322 calories per avocado is unmanageable, try eating one-half fruit instead.
At 27 calories per half-cup serving, fiber-rich broccoli is loaded with vitamin C, beta carotene, calcium and folic acid. A cruciferous veggie, broccoli is rich in antioxidants that protect against aging, cancer and heart disease. Because it’s high in fiber, broccoli aids digestion and promotes elimination, while the calcium keeps bones healthy. For maximum benefit, broccoli should be eaten several times every week.
High in protein, quinoa is a filling and fiber-rich complex carbohydrate that cleans the intestinal tract. Taken daily, it can reduce constipation and help the liver to eliminate waste products. Because it’s gluten free, quinoa is a great option for anyone allergic to wheat . Low in fat and calories, a cup of quinoa delivers more protein than one egg. Eat quinoa for breakfast, and it will keep you going strong until lunch.
Low in calories and high in omega-3 fatty acids, salmon has anti-inflammatory properties that keep joints healthy. The anti-aging omega-3 fatty acids increase collagen and elastin production, keeping skin firm and nourishing hair. A brain food, salmon sharpens cognition and reduces depression. Two servings of salmon every week may help protect against breast, colon and rectal cancers while lowering blood pressure.
For years people have thought a diet high in eggs leads to unhealthy levels of cholesterol. However, recent studies show no connection between eggs and stroke or heart attack in healthy adults. At 75 calories, eggs are an excellent low-calorie source of pure protein that’s easy to absorb. Amino acids help repair muscles after a workout, while the vitamins and minerals nourish hair and nails
1 lb frozen shrimp, thawed, peeled and deveined
1 (16 oz) package frozen broccoli florets
12 oz penne pasta, whole wheat
3 garlic cloves, minced
1/4 cup onion, chopped
2 Tbsp butter
2 Tbsp olive oil
1/4 tsp salt
1/4 cup grated Parmesan cheese
- Cook pasta according to package directions. Drain.
- In large skillet, saute garlic and onion in butter, oil and salt until tender.
- Add broccoli and cook on medium heat until heated (approximately 6 minutes).
- Add shrimp and cook an additional 4-5 minutes, or until shrimp is pink and broccoli is tender.
- Stir in pasta and sprinkle with Parmesan cheese. Serve.
- Calories: 620
- Dietary Fiber: 10g
- Protein: 37g
- Cholesterol: 190g
- Carbohydrates: 71g
Recipe courtesy of: http://www.fruitsandveggiesmorematters.org
12 ounces dried fettuccine or linguine pasta
2 cups fresh or frozen broccoli florets, thawed
1 15 ounce jar light Alfredo sauce
2 tablespoons purchased basil pesto
1/2 cup drained and sliced bottled roasted red sweet peppers
2 – 3 tablespoons milk (optional)
6 Tyson® Grilled & Ready® Chicken Breast Fillets
1 1/2 tablespoons olive oil
1 teaspoon dried Italian seasoning, crushed
1.Sprinkle each serving with shredded Parmesan cheese and snipped fresh basil.
Per Serving: cal. (kcal) 493, Fat, total (g) 15, chol. (mg) 79
Recipe courtesy of: recipe.com
- 4 baking potatoes (5 to 6 ounces each)
- 1 10 – ounce package frozen broccoli in cheese sauce
- 1 cup low-fat cottage cheese
- Prick potatoes with a fork. Microwave pricked potatoes on 100 percent power (high) for 6 to 8 minutes or until tender, turning over once. Using a knife, cut an “x” in the top of each potato. Press in and up on the ends of each potato.
- Microwave broccoli according to package directions. Spoon cottage cheese over the potatoes. Spoon the broccoli over the potatoes. Makes 4 servings (1 loaded potato per serving)
Nutrition Facts Per Serving:
Servings Per Recipe: 4
PER SERVING: 205 cal., 3 g total fat (1 g sat. fat), 6 mg chol., 535 mg sodium, 33 g carb. (3 g fiber, 3 g sugars), 11 g pro.
- 1 packet (1/4 oz) active dry yeast
- 3 cups spelt flour, divided, plus more for dusting
- 1 teaspoon sugar
- 2 teaspoons kosher salt
- 1 tablespoon plus 1 tsp olive oil, divided
- 1/2 cup tomato sauce, divided
- 1/2 cup chopped broccoli, divided
- 1/2 cup sliced red bell pepper, divided
- 1/2 cup sliced red onion, divided
- 2 cups fresh grated mozzarella, divided
Fill a bowl with hot water; let sit 2 minutes. Discard water. Combine yeast, 1 tbsp flour, sugar and 1/4 cup warm water; let stand until bubbly, 5 minutes. In another bowl, mix 2 1/2 cups flour and salt; make a well in center. Stir in yeast mixture, 1 tbsp oil and 3/4 cup hot water until dough is sticky and starts to come away from bowl sides. Coat hands with flour. On a lightly floured surface, knead dough until elastic, 8 minutes; form into a ball. In another bowl, add remaining 1 tsp oil; roll dough in oil to coat. Seal bowl with plastic wrap; set in a warm place until dough doubles in size, 1 to 1 1/2 hours.Place dough on a floured surface; cut in half. With a lightly floured rolling pin, roll each piece into a 10-inch circle. Pinch edges to form a crust. Heat oven to 500°. Place a pizza stone on bottom rack (or use an inverted baking sheet, not heated). Set each crust on a sheet of parchment paper. Top each with 1/4 cup tomato sauce, 1/4 cup of each veggie and 1 cup mozzarella. Cook pies one at a time on stone until cheese melts and crust is golden, 3 to 5 minutes. Cut each into 6 slices.
347 calories per 2 slices, 13 g fat (5 g saturated), 43 g carbs, 7 g fiber, 16 g protein
Recipe Courtesy of Self…http://www.self.com/fooddiet/recipes/2013/07/skinny-pizza