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Soba Noodles with Broccoli and Peas RecipeSoba Noodles with Broccoli and Peas

Source: MyFoodDiary.com

Soba Noodles with Broccoli and Peas Recipe

Soba is a Japanese buckwheat pasta that is lower in calories and contains fewer carbohydrates than most white pastas. In this recipe, it’s paired with nutritious stir-fried broccoli and peas.

Nutrition Facts
Serving Size 1/2 recipe
Amount Per Serving
320
Calories
% Daily Value*
18%
Total Fat 11.4g
10%Saturated Fat 2.1g
Trans Fat 0g
0%
Cholesterol 0mg
14%
Sodium 318mg
15%
Total Carbohydrate 45g
24%
Dietary Fiber 6.6g
Sugars 6.4g
Protein 14.4g
*
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: 2 servings

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients

  • ¼ cup raw cashews
  • ½ tbsp olive oil
  • ½ cup diced onion
  • 1 ½ cups small broccoli florets
  • ¼ cup water
  • ¼ cup fresh peas
  • ½ tbsp low sodium soy sauce
  • ½ tbsp toasted black sesame seeds
  • 2 cups cooked soba noodles

Directions

  1. Heat a medium skillet over medium-high and add the raw cashews. Toss the cashews around the pan for about 3 minutes, until they begin to brown. Transfer the cashews to a bowl and remove the skillet from the heat for 1 to 2 minutes.
  2. Add the olive oil to the pan and return it to medium-high heat. Add the onion and cook for 3 minutes. Stir in the broccoli and continue to cook for 6 minutes, until it turns bright green and starts to become tender.
  3. Reduce the heat to medium and add the water. The water and steam will cook the broccoli further. Continue to stir and cook until the liquid evaporates, about 2 minutes.
  4. Stir in the peas and cook for 1 more minute. Remove from the heat and stir in the soy sauce. Sprinkle the vegetables with black sesame seeds and the reserved cashews.
  5. Divide the soba noodles between two serving bowls. Top each with half of the vegetables and serve.

Almond Apricot Celery Salad RecipeAlmond Apricot Celery Salad

Source: MyFoodDiary.com

Almond Apricot Celery Salad Recipe

This simple celery salad will satisfy any craving for crunchy food. It contains heart-healthy almonds that add protein and dried apricots that add sweetness and dietary fiber.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
142
Calories
% Daily Value*
12%
Total Fat 7.6g
2%Saturated Fat 0.5g
Trans Fat 0g
0%
Cholesterol 0mg
5%
Sodium 123mg
5%
Total Carbohydrate 15.9g
15%
Dietary Fiber 4.2g
Sugars 10.4g
Protein 3.8g
*
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 sliced celery
  • 8 unsweetened dried apricots, chopped
  • ½ cup chopped raw almonds
  • 1 tbsp minced red onion
  • 1 tbsp fresh lemon juice
  • 1 tsp honey
  • 1/8 tsp fine ground sea salt

Directions

  1. In a medium bowl, stir together the celery, apricots, almonds, and red onion.
  2. In a small dish, stir together the lemon juice and honey.
  3. Pour the lemon juice and honey over the celery salad. Sprinkle in the salt and stir well. Serve at room temperature or cold.

Easy Baked Salsa Bean Dip RecipeEasy Baked Salsa Bean Dip

Source: MyFoodDiary.com

Easy Baked Salsa Bean Dip Recipe

This easy bean dip is loaded with black beans for protein and fiber. Ricotta cheese adds more protein and makes it creamy without the need for high-fat sour cream. It’s topped off with just a little shredded cheddar to add more flavor. While it’s great with baked tortilla chips, you can make it an even lighter snack by using it as a dip for sliced vegetables like carrots, celery and cucumbers.

Nutrition Facts
Serving Size 1/6 recipe
Amount Per Serving
92
Calories
% Daily Value*
4%
Total Fat 2.5g
6%Saturated Fat 1.2g
Trans Fat 0g
3%
Cholesterol 8mg
11%
Sodium 245mg
4%
Total Carbohydrate 11.4g
11%
Dietary Fiber 3.2g
Sugars 1.1g
Protein 5.8g
*
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 servings

Preparation time: 10 minutes

Baking time: 20 minutes

Ingredients

  • 1 (15 oz.) can no-salt-added black beans, rinsed and drained
  • ½ cup prepared salsa
  • ¼ cup part skim ricotta cheese
  • ¼ tsp garlic powder
  • ¼ tsp ground cumin
  • 1/8 tsp fine ground sea salt
  • ¼ cup shredded cheddar cheese
  • 2 green onions, sliced
  • 2 tbsp chopped fresh cilantro

Directions

  1. Preheat the oven to 375 degrees Fahrenheit.
  2. Place the beans in a medium bowl and use a potato masher to mash the beans until they are combined, but still chunky.
  3. Stir in the salsa, ricotta cheese, garlic powder, cumin and salt. Transfer the dip to a 3 to 4 cup baking dish that has been sprayed with non-stick cooking spray. Sprinkle the cheese over the dip.
  4. Bake for 15 to 20 minutes, until the cheese is melted and the dip is bubbling. Remove from the oven and let sit for 5 minutes. Sprinkle with the green onions and cilantro, and serve warm.

Mango Pineapple Smoothie Bowl RecipeMango Pineapple Smoothie Bowl

Source: MyFoodDiary.com

Mango Pineapple Smoothie Bowl Recipe

A smoothie bowl turns your favorite healthy breakfast shake into a meal with nutritious toppings. This version uses unsweetened frozen fruit and yogurt to create a creamy base with protein and calcium. It’s topped with fresh fruit for more fiber, and a few seeds add heart-healthy fat to keep you full.

Nutrition Facts
Serving Size 1 bowl
Amount Per Serving
241
Calories
% Daily Value*
10%
Total Fat 6.5g
8%Saturated Fat 1.5g
Trans Fat 0g
0%
Cholesterol 1mg
3%
Sodium 61mg
12%
Total Carbohydrate 34.9g
12%
Dietary Fiber 3.4g
Sugars 23.5g
Protein 11.1g
*
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: 1 serving

Preparation time: 15 minutes

Ingredients

  • ½ cup unsweetened frozen pineapple
  • ½ cup unsweetened frozen mango
  • ¼ cup non-fat plain Greek yogurt
  • ¼ cup skim milk
  • 2 fresh strawberries, chopped
  • 1 tbsp roasted, unsalted sunflower seeds
  • 1 tbsp roasted, unsalted pumpkin seeds
  • ½ tbsp unsweetened shredded coconut

Directions

  1. Place the pineapple, mango, yogurt, and milk in a blender. Pulse until all ingredients are blended. The smoothie will be very thick. You might need to open the blender and scrape the sides a few times to ensure everything is pureed. A single-serving drink blender works well for this recipe.
  2. Transfer the smoothie to a small bowl. Top with strawberries, sunflower seeds, pumpkin seeds and coconut, and serve.

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.
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