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Cocoa Banana Yogurt Pops RecipeCocoa Banana Yogurt Pops

Source: MyFoodDiary.com
Recipe

Cocoa Banana Yogurt Pops

You can create your own frozen treats while keeping them low in calories and fat. These yogurt pops use banana, cocoa, and honey to satisfy any sweet tooth.

Nutrition Facts
Serving Size 1 pop
Amount Per Serving
78
Calories
% Daily Value*
2%
Total Fat 1.1g
2%Saturated Fat 0.4g
Trans Fat 0g
1%
Cholesterol 2mg
1%
Sodium 20mg
5%
Total Carbohydrate 14.2g
5%
Dietary Fiber 1.3g
Sugars 10.1g
Protein 3.3g
*
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 yogurt pops

Preparation time: 10 minutes

Freezing time: 4 + hours

Ingredients

  • 1 small, ripe banana
  • ¼ cup low-fat Greek yogurt
  • ½ cup low-fat milk
  • 2 tbsp unsweetened cocoa powder
  • 1 tbsp honey
  • ¼ tsp pure vanilla extract

Directions

  1. In a blender, add the banana, yogurt, milk, and cocoa powder. Puree until smooth (about 20 seconds).
  2. Add the honey and vanilla. Puree again until the honey is mixed in (about 15 more seconds).
  3. Pour about 2.5 ounces of the liquid into each of four popsicle molds. Put the popsicle holders in place over the molds and freeze until firm (about 4 hours).
  4. When ready to serve, dip the mold in warm water to release the popsicles.

Pasta Salad with Grapes and Pecans RecipePasta Salad with Grapes and Pecans

Source: MyFoodDiary.com
Recipe

pasta salad w/ grapes and pecans recipe

Picnics and potluck dinners are not complete without pasta salad. Filled with sweet grapes, crunchy pecans, and a light dressing, this version saves you calories without sacrificing flavor. You can substitute your favorite pasta for the orzo, or use brown rice or whole grain couscous.

Nutrition Facts
Serving Size 1/2 recipe
Amount Per Serving
99
Calories
% Daily Value*
5%
Total Fat 3.3g
2%Saturated Fat 0.3g
Trans Fat 0g
0%
Cholesterol 1mg
4%
Sodium 85mg
5%
Total Carbohydrate 15.7g
4%
Dietary Fiber 1g
Sugars 4.3g
Protein 2.2g
*
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: 8 servings

Preparation time: 15 minutes

Ingredients

  • 2 cups cooked orzo pasta
  • 1 cup halved seedless red grapes
  • 1/4 cup chopped unsalted pecans
  • 3 green onions, whites and greens thinly sliced
  • 1 tbsp mayonnaise
  • 1 tbsp low-fat Greek yogurt
  • 1 tsp red wine vinegar
  • 1 tsp sugar
  • 1/2 tsp salt
  • 1/4 tsp garlic powder

Directions

  1. Combine the pasta, grapes, pecans, and onions in a medium-sized bowl.
  2. In a small dish, stir together the mayonnaise, yogurt, red wine vinegar, sugar, salt, and garlic powder. Stir well, until the sugar begins to dissolve.

Pour the dressing over the pasta and stir to coat all of the ingredients. Refrigerate 30 minutes before serving.

Carrot Coconut Muffins RecipeCarrot Coconut Muffins

Source: MyFoodDiary.com
Recipe

Carrot Coconut Muffin Recipe

Under 200 calories per serving and a good source of fiber, these filling muffins make a great on-the-go breakfast. This recipe uses fresh, sweet dates and shredded carrots to cut down on the amount of added sugar. Unsweetened applesauce eliminates the need for oil while keeping them tender and delicious.

Tips for the cook: The coconut topping goes well with the carrot, but it is optional. You can bake the muffins with no topping at all, or substitute the coconut with heart-healthy walnuts or sunflower seeds for crunch.

Nutrition Facts
Serving Size 1 muffin
Amount Per Serving
197
Calories
% Daily Value*
4%
Total Fat 2.7g
6%Saturated Fat 1.2g
Trans Fat 0g
20%
Cholesterol 60mg
13%
Sodium 301mg
13%
Total Carbohydrate 39.2g
14%
Dietary Fiber 4g
Sugars 22.8g
Protein 5.3g
*
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: 20 minutes

Baking time: 20 minutes

Ingredients

  • 10 fresh dates (such as Medjool dates)
  • 1 cup shredded carrot (about 2 small carrots)
  • ¼ cup raw sugar
  • 2 eggs
  • ½ cup unsweetened applesauce
  • ½ tsp vanilla
  • 2 tsp baking powder
  • ¾ tsp ground cinnamon
  • ¼ tsp salt
  • 1 cup white whole wheat flour

Topping

  • 2 tbsp unsweetened shredded or flaked coconut
  • 2 tbsp raw sugar
  • ¼ tsp ground cinnamon

Directions

  1. Preheat the oven to 350 degrees Fahrenheit. Spray a 6-muffin baking pan, or half of a 12-muffin pan with olive oil or non-stick cooking spray.
  2. Add the dates to a small food processor and pulse until finely chopped. You can also chop them finely with a knife. Add the dates to a large mixing bowl.
  3. To the mixing bowl, add the carrots and the raw sugar. Stir the mixture, breaking up the dates so that they are evenly distributed throughout the shredded carrot. Stir in the egg and applesauce, mix well. Add the vanilla.
  4. Next, stir in the baking powder, cinnamon, and salt until the ingredients are combined. Slowly stir in the flour, just until all the ingredients are incorporated.
  5. Transfer the batter to the prepared muffin pan. Fill each of 6 muffin slots with about ½ cup of the batter.
  6. In a small bowl, stir together the coconut, sugar, and cinnamon. Top each muffin with about 2 teaspoons of the mixture. Gently press it into the batter so that it sticks to the muffin top as it bakes.
  7. Bake for 18 to 20 minutes, or until a toothpick inserted into the center of each muffin comes out clean. Allow to cool for 5 minutes. If necessary, slide a knife gently around the outside edge of each muffin to loosen it, and then remove the muffins from the pan and transfer to a cooling rack. Serve warm or at room temperature.

Spring Peas with Basil and Green Onion Pesto RecipeSpring Peas with Basil and Green Onion Pesto

Source: MyFoodDiary.com
Recipe

Spring Peas with Basil and Green Onion Pesto Recipe

Peas are a source for plant-based omega-3 fatty acids as well as manganese, folic acid, fiber, and vitamin B6. In this recipe, fresh peas are quickly blanched to retain their crisp texture, and then mixed with a seasonal pesto made with basil, green onions, and walnuts.

Nutrition Facts
Serving Size 1/2 cup
Amount Per Serving
178
Calories
% Daily Value*
19%
Total Fat 12.2g
15%Saturated Fat 2.9g
Trans Fat 0g
1%
Cholesterol 2mg
5%
Sodium 112mg
4%
Total Carbohydrate 12.2g
15%
Dietary Fiber 4.2g
Sugars 3.8g
Protein 6.3g
*
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: 5 minutes

Ingredients

  • 20 large, fresh basil leaves
  • 2 cloves garlic, chopped
  • 2 green onions, white and green portions chopped
  • 1/4 cup chopped walnuts
  • 2 tbsp grated Parmesan cheese
  • 2 tbsp extra virgin olive oil
  • 1/8 tsp salt
  • 1/8 tsp ground black pepper
  • 2 cups fresh spring peas

Directions

  1. In a small food processor, add the basil, garlic, onions, walnuts, and cheese. Pulse four to five times, until the basil and vegetables are chopped. Pour in the olive oil, and add the salt and pepper. Pulse until all ingredients are finely chopped and resemble a spread. Set aside.
  2. Bring 3 cups of water to a boil in a medium-sized sauce pan. Meanwhile, prepare a medium-sized bowl with 3 cups of ice water. Once the water in the saucepan boils, add the peas and cook for 60 seconds.
  3. Remove the peas from heat, and drain them through a colander. Transfer the peas quickly to the cold water for 30 seconds. Pour the peas back into the colander to drain the cold water.
  4. Transfer the peas to a medium bowl and add the pesto. Stir to coat the peas in the pesto. This dish can be served warm, room temperature, or cold.

Broccoli Potato Soup RecipeBroccoli Potato Soup

Source: MyFoodDiary.com
Recipe

Broccoli Potato Soup Recipe

Many canned soups have over 800 milligrams of sodium per one cup serving. By making your own soup with fresh ingredients, you eliminate the preservatives and control the added salt that contribute to high sodium content. Stir up a pot of this quick soup on Sunday, and enjoy it for lunch throughout your week.

Tips for the cook: Add the salt a little at a time, and take a taste after each addition. You might find you like the flavor of the soup with even less salt than called for in this recipe. The low-fat milk offers just a touch of creamy consistency to the finished soup, but feel free to omit it.

Nutrition Facts
Serving Size 1 cup
Amount Per Serving
141
Calories
% Daily Value*
4%
Total Fat 2.7g
4%Saturated Fat 0.8g
Trans Fat 0g
0%
Cholesterol 1mg
21%
Sodium 482mg
9%
Total Carbohydrate 27.7g
11%
Dietary Fiber 3g
Sugars 4.6g
Protein 6.8g
*
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, 1-cup servings

Preparation time: 15 minutes

Cooking time: 15 minutes

Ingredients

  • 1 tbsp extra virgin olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 3 cups chopped broccoli florets
  • 5 small, red or white-skinned new potatoes, cubed (peeled or unpeeled)
  • 1 quart no-salt-added chicken or vegetable stock
  • 1 tbsp chopped fresh dill
  • 1/2 cup low-fat milk
  • 1 tsp salt
  • 1/2 tsp ground black pepper

Directions

  1. In a large soup pot, heat the olive oil over medium high and add the onion and garlic. Cook for about 2 minutes, until the onions begin to soften and turn translucent. Add the broccoli and the potatoes. Cook about 1 minute more.
  2. Pour in the stock. Bring the soup to a low boil, and then reduce the heat. Allow the soup to simmer for about 10 minutes, or until the broccoli and potatoes are tender.
  3. Use a potato masher to gently mash up some of the potatoes and the broccoli in the soup.
  4. Stir in the fresh dill and milk. Add the salt and pepper. Serve warm.
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