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Asparagus and White Bean Soup RecipeAsparagus and White Bean Soup

Source: MyFoodDiary.com

Asparagus and White Bean Soup Recipe

This soup provides a hearty, filling meal without the excess fat and sodium of canned versions. It uses fresh asparagus that provides vitamin K. The white beans add both protein and fiber. When blended, the beans thicken the soup to a creamy consistency without the need for cream or butter.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
250
Calories
% Daily Value*
6%
Total Fat 3.9g
3%Saturated Fat 0.6g
Trans Fat 0g
0%
Cholesterol 0mg
16%
Sodium 372mg
14%
Total Carbohydrate 41.3g
37%
Dietary Fiber 10.3g
Sugars 3.9g
Protein 14.2g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 15 minutes

Cooking time: 15 minutes

Ingredients

  • 1 tbsp olive oil
  • 2 cloves garlic, minced
  • 1 cup diced onion
  • 1 cup chopped asparagus
  • 2 (15 oz.) cans no salt added white beans, rinsed and drained
  • 2 ¼ cups low sodium vegetable or chicken broth
  • 1 tbsp chopped fresh parsley
  • ½ tsp fine ground sea salt
  • ¼ tsp ground black pepper
  • Parsley and shredded parmesan cheese for garnish (optional)

Directions

  1. Heat the oil in a 3 to 4 quart pan over medium-high. Add the garlic and onion. Cook for 3 minutes, stirring often. Add the asparagus and cook for 2 more minutes.
  2. Stir in the beans and then the vegetable broth. Simmer for 5 minutes. Stir in the parsley.
  3. Transfer the soup to a blender and puree for 10 to 15 seconds, until the soup is smooth. Return the soup to the pan on low heat. Stir in the salt and pepper. Serve warm, garnished with parsley leaves and shredded parmesan, if desired.

Ricotta Toasts with Fresh Strawberries RecipeRicotta Toasts with Fresh Strawberries

Source: MyFoodDiary.com

Ricotta Toasts with Fresh Strawberries Recipe

These easy toasts make a quick breakfast or snack. Part skim ricotta cheese provides protein and fresh strawberries supply vitamin C.

Nutrition Facts
Serving Size 2 toasts
Amount Per Serving
135
Calories
% Daily Value*
6%
Total Fat 4g
10%Saturated Fat 2g
Trans Fat 0g
5%
Cholesterol 15mg
8%
Sodium 190mg
7%
Total Carbohydrate 20.3g
10%
Dietary Fiber 2.8g
Sugars 6.9g
Protein 6.4g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Ingredients

  • 8 slices whole wheat baguette
  • ½ cup part skim ricotta cheese
  • 1 tsp honey
  • 8 to 10 strawberries, sliced
  • 1 tbsp chopped fresh mint

Directions

  1. Preheat the broiler and place the baguette slices on a baking sheet. Broil until toasted and browned, about 3 minutes.
  2. In a small bowl, stir together the ricotta and honey. Spread about 1 tablespoon of the ricotta over each toast.
  3. Place a few slices of strawberry over the ricotta on each toast. Sprinkle the toasts with chopped mint and serve.

Cabbage and Beetroot Slaw RecipeCabbage and Beetroot Slaw

Source: MyFoodDiary.com

Cabbage and Beetroot Slaw Recipe

Beets contain phytonutrients called betalains that act as antioxidants and are shown to have anti-inflammatory properties. Betalains are sensitive to heat and decrease when beets are cooked. This recipe uses raw beets to help maintain their valuable antioxidant content. They are mixed with cabbage and carrots for a crisp slaw that makes a great side dish for cookouts.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
38
Calories
% Daily Value*
0%
Total Fat 0.2g
0%Saturated Fat 0g
Trans Fat 0g
0%
Cholesterol 0mg
5%
Sodium 118mg
3%
Total Carbohydrate 8.9g
9%
Dietary Fiber 2.5g
Sugars 5.9g
Protein 1.4g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 15 minutes

Ingredients

  • 2 cups shredded green cabbage
  • 1 medium carrot, shredded (about ¾ cup)
  • 1 clove garlic, grated
  • 1 tbsp chopped fresh chives
  • 4 tsp rice vinegar
  • 1 tsp honey
  • 1/8 tsp salt
  • 2 small beets, peeled and shredded (about 1 cup)

Directions

  1. In a medium bowl, toss together the cabbage, carrot, garlic, and chives.
  2. In a small dish, stir together the vinegar, honey, and salt. Pour the dressing over the vegetables and toss to coat.
  3. Add the shredded beet and gently toss all the ingredients. The beet will slightly color the other vegetables. Serve right away.

Strawberry Muffins RecipeStrawberry Muffins

Source: MyFoodDiary.com

Strawberry Muffins Recipe

Muffins make a quick breakfast when you are on the go, but store-bought varieties are often loaded with calories and saturated fat. You can make a healthier muffin when you prepare them at home. The mashed strawberries and applesauce in this muffin reduce the need for added sugar and oil. Whole wheat flour adds fiber to make them more filling.

Nutrition Facts
Serving Size 1 muffin
Amount Per Serving
131
Calories
% Daily Value*
4%
Total Fat 2.3g
3%Saturated Fat 0.6g
Trans Fat 0g
27%
Cholesterol 82mg
13%
Sodium 294mg
8%
Total Carbohydrate 23.8g
8%
Dietary Fiber 2.3g
Sugars 9.3g
Protein 5.2g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 muffins

Preparation time: 15 minutes

Bake time: 20 minutes

Ingredients

  • ½ cup sliced fresh strawberries, mashed
  • ¼ cup unsweetened applesauce
  • 2 large eggs
  • ¼ cup raw sugar
  • ½ tsp pure vanilla extract
  • 2 tsp baking powder
  • ¼ tsp fine ground sea salt
  • 1 cup whole wheat flour

Directions

  1. Preheat the oven to 350 degrees Fahrenheit. Spray a standard 6-muffin baking tin with non-stick cooking spray.
  2. In a medium bowl, stir together the mashed strawberries and applesauce. Stir in the egg until all ingredients are mixed together. Stir in the raw sugar and vanilla extract.
  3. Add the baking soda and salt. Stir well until there are no longer any white clumps from the baking soda.
  4. Fold in the flour and mix just until all ingredients are incorporated into a batter. Transfer the batter to the muffin tin, filling each slot with an equal amount.
  5. Bake for 18 to 20 minutes, or until a toothpick inserted into the center of the muffins comes out clean. Let cool for 5 minutes, remove from the muffin tin and serve warm, or transfer to a wire rack to cool completely.

Lightened Up Deviled Eggs RecipeLightened Up Deviled Eggs

Source: MyFoodDiary.com

Lightened Up Deviled Eggs Recipe
Lightened Up Deviled Eggs Recipe

Deviled eggs are a staple for spring parties and picnics, but they are often high in unhealthy fat, cholesterol, and sodium. This version uses fewer egg yolks and adds non-fat yogurt to reduce the saturated fat and cholesterol. Herbs and spices add flavor to the filling without excess salt.

Nutrition Facts
Serving Size 1 deviled egg
Amount Per Serving
27
Calories
% Daily Value*
2%
Total Fat 1.2g
2%Saturated Fat 0.4g
Trans Fat 0g
18%
Cholesterol 53mg
3%
Sodium 66mg
0%
Total Carbohydrate 0.4g
0%
Dietary Fiber 0g
Sugars 0.2g
Protein 3.1g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 8 servings

Preparation time: 15 minutes

Ingredients

  • 4 large, hard-boiled eggs
  • ¼ cup non-fat, plain Greek yogurt
  • ½ tsp chopped fresh chives + plus extra for garnish
  • ½ tsp chopped fresh dill
  • 1/8 tsp hot or sweet smoked paprika
  • 1/8 tsp fine ground sea salt
  • Pinch of ground black pepper

Directions

  1. Carefully cut the hard-boiled eggs in half. Gently remove the yolks. Place two of yolks in a small bowl and discard the other two. Place the egg whites, cut-side up on a serving plate.
  2. Add the yogurt, chives, dill, paprika, salt, and pepper to the two egg yolks. Use a fork to smash the yolks and stir all ingredients. Stir for about 30 seconds, until smooth and all ingredients are blended.
  3. Transfer the filling to a pastry bag with a star tip, or to a zip lock bag with the bottom corner cut off. Pipe an equal amount of filling into each egg where the yolk was held. Sprinkle with any remaining chives and serve.
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