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Spicy Basil Lemon Gazpacho RecipeSpicy Basil Lemon Gazpacho

Source: MyFoodDiary.com
Recipe

Spicy Basil Lemon Gazpacho Recipe

Gazpacho is loaded with nutritious vegetables, and because it is served cold, none of the valuable nutrients are lost through heating. It’s a quick and easy dinner to prep before you head out the door, and it’s ideal for a healthy lunch to pack with you. This version is flavored with lemon, and it has a hint of spicy heat from your favorite hot sauce.

Nutrition Facts
Serving Size 1 cup
Amount Per Serving
58
Calories
% Daily Value*
2%
Total Fat 1.4g
3%Saturated Fat 0.6g
Trans Fat 0g
1%
Cholesterol 3mg
15%
Sodium 343mg
3%
Total Carbohydrate 10.2g
6%
Dietary Fiber 1.6g
Sugars 5.6g
Protein 1.6g
*
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: 15 minutes

Refrigeration time: 1 hour

Ingredients

  • 2 pounds tomatoes, cored, peeled and chopped
  • 1 cup chopped cucumber
  • ½ cup chopped green bell pepper
  • ½ cup chopped red bell pepper
  • 10 to 12 fresh basil leaves
  • 2 cloves garlic, chopped
  • 1 shallot, chopped
  • 1 tbsp balsamic vinegar
  • 1 tbsp hot sauce
  • Zest of 1 lemon
  • Juice of 2 lemons
  • ¾ tsp salt
  • ¼ tsp ground black pepper
  • 2 tbsp sour cream or plain Greek yogurt
  • 6 small fresh basil leaves

Directions

  1. Place the tomatoes, cucumber, green and red bell pepper, basil, garlic and shallots in the bowl of a food processor. Process on high for 10 seconds.
  2. Add the balsamic vinegar, hot sauce, lemon zest, lemon juice, salt and pepper. Pulse until all ingredients are finely chopped. Transfer the soup to a bowl, cover and refrigerate for at least 1 hour.
  3. Garnish with 1 teaspoon of sour cream or plain Greek yogurt and a small basil leaf before serving.

Warm Rosemary Corn and Tomato Salad RecipeWarm Rosemary Corn and Tomato Salad

Source: MyFoodDiary.com
Recipe

Rosemary Corn and Tomato Salad Recipe

Herbs and spices are packed with disease fighting phytonutrients while giving seasonal vegetables a big boost in flavor. This salad uses rosemary, but basil and cilantro are other delicious options that go well with vegetable salads and side dishes.

Nutrition Facts
Serving Size 1/2 cup
Amount Per Serving
80
Calories
% Daily Value*
2%
Total Fat 1.3g
0%Saturated Fat 0.1g
Trans Fat 0g
0%
Cholesterol 0mg
6%
Sodium 148mg
6%
Total Carbohydrate 17.1g
10%
Dietary Fiber 2.9g
Sugars 13.2g
Protein 2.8g
*
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: 5 minutes

Baking time: 12 minutes

Ingredients

  • 3 ears of corn, kernels cut off
  • 1 cup cherry or grape tomatoes
  • ¼ cup diced onion
  • ½ tsp extra virgin olive oil
  • ½ tsp chopped fresh rosemary
  • ¼ tsp sea salt
  • 1/8 tsp ground black pepper

Directions

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Combine the corn kernels, tomatoes, and onion on a baking sheet. Drizzle with the olive oil, and then add the rosemary, salt, and pepper. Stir to coat the vegetables in oil and herbs.
  3. Bake for 12 minutes, stirring halfway through. The corn will soften and brown slightly, and the tomatoes will begin to burst. Serve warm.

Homemade Baba Ganoush RecipeHomemade Baba Ganoush

Source: MyFoodDiary.com
Recipe

Baba Ganoush Recipe

Baba ganoush is an eggplant dip or spread popular in Turkish, Lebanese, and Indian cuisines. It is easy to make at home, and results in a delicious vegetable-based snack with heart-healthy fats from olive oil, seeds, or nuts. While it is often served with pita or flatbread, you can lighten up your snack by serving it with fresh vegetables, such as cucumber slices, celery sticks, and cherry tomatoes.

Tips for the cook: Baba ganoush is traditionally made with tahini (sesame seed paste). If you don’t have tahini on hand, any type of unsweetened nut butter makes a flavorful substitute. This recipe uses natural peanut butter, but almond butter is also a great choice.

Nutrition Facts
Serving Size 2 tbsp
Amount Per Serving
36
Calories
% Daily Value*
3%
Total Fat 2g
2%Saturated Fat 0.3g
Trans Fat 0g
0%
Cholesterol 0mg
2%
Sodium 45mg
1%
Total Carbohydrate 4g
7%
Dietary Fiber 2.1g
Sugars 1.5g
Protein 1.1g
*
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: About 2 cups, 16 servings

Baking time: 1 hour

Preparation time: 10 minutes

Ingredients

  • ½ teaspoon olive oil
  • 2 large eggplants
  • 4 cloves garlic, peeled
  • 2 tbsp natural, unsweetened peanut butter
  • 1 tbsp olive oil
  • 1 tbsp chopped fresh parsley
  • 1 tsp fresh lemon juice
  • 1 tsp lemon zest
  • ½ tsp chili powder
  • ¼ tsp crushed red pepper (optional)
  • ¼ tsp sea salt
  • Parsley and olive oil for garnish

Directions

  1. Preheat the oven to 375 degrees F. Pierce the whole eggplants in several places with a fork. Rub the ½ teaspoon of olive oil over the eggplant. Place on a baking sheet and bake for about 1 hour, or until the flesh is soft and the skin begins to shrivel. Remove from the oven and let sit until cool enough to handle.
  2. Split the eggplants with a knife and use a spoon to scoop out the soft flesh. Place it in the bowl of a food processor. Add the garlic, peanut butter, 1 tablespoon of olive oil, parsley, lemon juice, and lemon zest. Puree until smooth, about 20 seconds.
  3. Add the chili powder, red pepper, and salt. Pulse until mixed in. Transfer to a serving bowl and drizzle with olive oil and sprinkle with chopped parsley before serving. Serve room temperature or slightly cold.

Breakfast Tostadas RecipeBreakfast Tostadas

Source: MyFoodDiary.com
Recipe

breakfast tostadas recipe

This easy breakfast is just what you need to get you through a busy day. These flavorful egg white tostadas are low in fat and packed with protein. By skipping the cheese and topping them with fresh homemade salsa, you also reduce excess sodium.

Nutrition Facts
Serving Size 1 tostada
Amount Per Serving
106
Calories
% Daily Value*
1%
Total Fat 0.9g
0%Saturated Fat 0g
Trans Fat 0g
0%
Cholesterol 0mg
6%
Sodium 138mg
6%
Total Carbohydrate 17.5g
12%
Dietary Fiber 3.5g
Sugars 1.5g
Protein 6.9g
*
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 tostadas

Preparation time: 10 minutes

Ingredients

  • 4 corn tortillas
  • ¼ cup diced tomato
  • ¼ cup chopped cilantro
  • 1 green onion, white and greens sliced
  • 1 tbsp minced serrano pepper (optional)
  • 1 tsp lime juice
  • 1/8 tsp salt
  • ½ cup no-salt-added kidney or black beans, smashed
  • 4 egg whites, scrambled
  • ¾ cup napa cabbage, thinly sliced

Preparation

  1. Preheat the broiler and arrange the tortillas in a single layer on a baking sheet. Broil until they are crisp and begin to brown, about 5 minutes.
  2. In a small dish, combine the tomato, cilantro, green onion and pepper. Add the lime juice and salt and stir to incorporate all ingredients. Set aside.
  3. Assemble the tostadas by topping each tortilla with 1/8 cup of smashed beans and 1 scrambled egg white. Top each with an equal amount of the tomato salsa and the napa cabbage. Serve warm.

Summer Treats Under 200 Calories RecipeSummer Treats Under 200 Calories

Source: MyFoodDiary.com

Summer Treats Under 200 Calories

A healthy lifestyle doesn’t mean giving up treats all together. Reduce how often you eat sweets, and it’s okay to enjoy a favorite dessert every now and then. That’s especially true when the dessert is under 200 calories! Here are a few ideas for treating yourself this summer.

Cinnamon chips and fruit salsa

Enjoy your chips and salsa for dessert by scooping up some homemade fruit salsa with cinnamon chips. For the salsa, combine ¾ cup of your favorite diced fruits. When made with ¼ cup strawberries, a ¼ cup peaches, and a ¼ pineapple, and served with 8 Trader Joe’s Cinnamon Sugar Pita Chips, this dessert totals 176 calories.

S’mores

There is no reason to deprive yourself of dessert at the campfire. A S’more made with 1 graham cracker sheet, a ¼ of a Hershey’s Milk Chocolate candy bar, and 1 large marshmallow has only 143 calories.

Ice cream

Summer is the season for ice cream. Practice portion control, and you can enjoy a rich, creamy treat without getting off track. A ½ cup of Breyer’s All Natural Rocky Road ice cream contains 150 calories. Serve it in a cake cone and add only 25 calories more.

Sorbet

To reduce the fat in your frozen treat, choose sorbet instead of ice cream. A ½ cup of Häagen-Dazs Mango Sorbet will cool you off for only 120 calories.

Angel Food Cake with berries

Celebrate the season with fresh berries. Turn it into a treat by adding cake and whipped cream! One serving (28 g) from a store-bought angel food cake topped with a 1/2 cup fresh raspberries, and 2 tablespoons canned whipped cream has 120 calories.

Yogurt pops

It’s simple to make your own frozen treat with only 136 calories. Puree a ½ cup low fat vanilla yogurt and ½ cup blueberries in a small food processor, or blender. Pour the mixture into a paper cup with a popsicle stick, and freeze. Thaw slightly and peel away the cup before serving.

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