back to blog

Slow Cooker Vegetable Stew RecipeSlow Cooker Vegetable Stew

Source: MyFoodDiary.com

Slow Cooker Vegetable Stew Recipe

Healthy eating is easy when you use a slow cooker. This vegetarian stew is loaded with nutrient-rich vegetables and flavored with mild curry powder. Light, but filling, it can be eaten alone, or you can serve it over brown rice or quinoa.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
201
Calories
% Daily Value*
2%
Total Fat 1.6g
1%Saturated Fat 0.2g
Trans Fat 0g
0%
Cholesterol 0mg
10%
Sodium 232mg
13%
Total Carbohydrate 39.8g
26%
Dietary Fiber 7.4g
Sugars 7.9g
Protein 8.4g
Vitamin C 82%Vitamin A 80%
Iron 21%Calcium 13%
*
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

Cooking time: 4 hours

Ingredients

  • 2 large potatoes, chopped (about 3 cups)
  • 3 cups broccoli florets
  • 1 cup sliced carrots
  • ½ cup chopped onion
  • 2 (14.5 oz.) cans no salt added diced tomatoes
  • ½ cup unsalted vegetable stock
  • 1 tbsp curry powder
  • ½ tsp ground cumin
  • ½ tsp fine ground sea salt
  • ¼ tsp ground black pepper
  • 1 (15 oz.) can low sodium garbanzo beans, rinsed and drained
  • ¼ cup chopped fresh cilantro

Directions

  1. Place the potatoes, broccoli, carrots and onion in the bowl of a 5 to 6 quart slow cooker. Add 1 can of the diced tomatoes with the juices.
  2. Transfer the other can of diced tomatoes to a small food processor and puree on high for 15 to 20 seconds until a sauce has formed. Pour the tomato sauce over the vegetables. Add the stock.
  3. Sprinkle in the curry powder, cumin, salt and pepper. Stir to mix all ingredients. Cover and cook on high for 3 hours and 45 minutes, until the vegetables are tender.
  4. Stir in the garbanzo beans and let cook for 15 more minutes to warm them. Serve sprinkled with fresh cilantro.

Easy Maple Glazed Salmon RecipeEasy Maple Glazed Salmon Recipe

Source: MyFoodDiary.com

Easy Maple Glazed Salmon Recipe

Fish makes a good weeknight dinner because it cooks quickly and provides protein and heart-healthy fats. This salmon is coated in a slightly sweet glaze that is full of flavor. Eat it with a side of brown rice and steamed vegetables, or serve over a bed of fresh spinach for a simple dinner salad.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
313
Calories
% Daily Value*
35%
Total Fat 22.7g
18%Saturated Fat 3.7g
Trans Fat 0g
17%
Cholesterol 50mg
8%
Sodium 194mg
4%
Total Carbohydrate 10.6g
0%
Dietary Fiber 0g
Sugars 8.9g
Protein 17g
Vitamin C 6%Vitamin A 1%
Iron 3%Calcium 2%
*
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

Bake time: 12 minutes

Ingredients

  • 4, 3 oz. salmon fillets, thawed if frozen
  • 1/4 cup olive oil
  • 3 tbsp pure maple syrup
  • 2 cloves peeled garlic, smashed
  • 1/4 tsp fine ground sea salt
  • 1/4 tsp ground black pepper

Directions

  1. Preheat the oven to 375 degrees F. Lightly coat a baking sheet with olive oil or non-stick cooking spray. Place the salmon fillets on the baking sheet.
  2. In the bowl of small food processor, add the olive oil, maple syrup, garlic, salt and black pepper. Blend for 15 to 20 seconds until all ingredients are combined and the garlic is finely chopped.
  3. Divide the glaze between two small dishes. Set one aside. Use the other to brush each fillet evenly with glaze. Bake the salmon for 10 to 12 minutes, until the fish flakes and is cooked through.
  4. Remove from the oven and use a clean brush to spread the reserved glaze over each piece of warm salmon and serve.

Pumpkin Chocolate Bars RecipePumpkin Chocolate Bars

Source: MyFoodDiary.com

Pumpkin Chocolate Bars Recipe

Pumpkin puree and rich cocoa powder reduce the need for excess saturated fat and sugar in these bars. Dense and fudgy, they make a decadent treat without the extra calories.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
49
Calories
% Daily Value*
1%
Total Fat 0.9g
1%Saturated Fat 0.2g
Trans Fat 0g
5%
Cholesterol 16mg
3%
Sodium 69mg
3%
Total Carbohydrate 8.5g
5%
Dietary Fiber 1.3g
Sugars 3.7g
Protein 2g
Vitamin C 0%Vitamin A 25%
Iron 2%Calcium 2%
*
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: 12 bars

Preparation time: 10 minutes

Baking time: 30 minutes

Ingredients

  • ½ cup pumpkin puree
  • ¼ cup brown sugar
  • 1 large egg
  • ½ tsp vanilla extract
  • ½ tsp ground cinnamon
  • ¼ tsp baking powder
  • ¼ tsp fine ground sea salt
  • ¼ cup unsweetened cocoa powder
  • ½ cup whole wheat flour
  • ½ cup low-fat milk

Directions

  1. Preheat the oven to 350 degrees Fahrenheit. Spray a small baking dish or loaf pan (about 9 x 6 inches) with non-stick cooking spray.
  2. In a medium bowl, stir together the pumpkin and brown sugar. Stir in the egg until fully incorporated. Add in the vanilla, cinnamon, baking powder, and sea salt.
  3. Pour in the cocoa powder and stir well, until no clumps remain. Stir in the flour and then fold in the milk.
  4. Transfer the batter to the prepared pan. Bake for 25 to 30 minutes, until the bars are firm. They will have a tender, fudgy center that resembles a firm pumpkin pie.
  5. Let cool for 15 minutes before cutting to serve.

Pear & Walnut Waffles RecipePear & Walnut Waffles

Source: MyFoodDiary.com

Pear & Walnut Waffle Recipe

These whole grain waffles are sweetened with fresh pear and studded with heart-healthy walnuts. With so much flavor, you will need only a drizzle of maple syrup for a sweet and filling breakfast with plenty of dietary fiber and less sugar than regular waffles.

Nutrition Facts
Serving Size 1 waffle
Amount Per Serving
230
Calories
% Daily Value*
5%
Total Fat 3.4g
2%Saturated Fat 0.3g
Trans Fat 0g
0%
Cholesterol 1mg
16%
Sodium 365mg
14%
Total Carbohydrate 42.3g
22%
Dietary Fiber 6.2g
Sugars 7.8g
Protein 9.7g
Vitamin C 4%Vitamin A 3%
Iron 9%Calcium 17%
*
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 waffles

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients

  • 1 cup white whole wheat flour
  • ½ cup whole wheat flour
  • 1 ½ tsp baking powder
  • ½ tsp ground cinnamon
  • ¼ tsp ground nutmeg
  • ¼ tsp fine ground sea salt
  • 1 pear, cored and shredded (about 1 cup)
  • 2 tbsp chopped raw walnuts
  • 1 cup milk (any variety)
  • 1 large egg white
  • ½ tsp vanilla extract

Optional toppings: chopped pear, chopped walnuts, pure maple syrup

Directions

  1. In a large bowl, stir together the flours, baking powder, cinnamon, nutmeg, and salt. Add the pear and walnuts and toss to coat them with the dry ingredients.
  2. In a small bowl, whisk together the milk, egg white, and vanilla. Pour the wet ingredients into the dry ingredients and stir just until combined. The batter will be thick.
  3. Spray a waffle iron well with nonstick cooking spray and preheat. Add ½ cup of the batter to the waffle iron and use a spoon or spatula to spread it across the surface. Close waffle iron and cook for 3 to 4 minutes, until the waffle is browned and cooked through. Repeat with the remaining waffles. Serve warm with your favorite toppings.

Skillet Sweet Potato Hash RecipeSkillet Sweet Potato Hash

Source: MyFoodDiary.com

Skillet Sweet Potato Hash Recipe

Sweet potatoes are full of vitamin A and dietary fiber. In this recipe, they are cooked with green peppers and onions and seasoned with smoked sweet paprika. This makes a hearty breakfast when served with eggs, or use it as a side dish for grilled chicken or fish.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
94
Calories
% Daily Value*
4%
Total Fat 2.3g
2%Saturated Fat 0.3g
Trans Fat 0g
0%
Cholesterol 0mg
6%
Sodium 139mg
6%
Total Carbohydrate 17.4g
10%
Dietary Fiber 2.8g
Sugars 4g
Protein 1.5g
Vitamin C 21%Vitamin A 222%
Iron 3%Calcium 3%
*
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

Cooking time: 30 minutes

Ingredients

  • 1 tbsp olive oil
  • ½ cup chopped onion
  • ¾ cup chopped green bell pepper
  • 1 lb. sweet potatoes, chopped small (about 4 cups)
  • ½ cup water
  • ¼ tsp smoked sweet paprika
  • ¼ tsp fine ground sea salt
  • ¼ tsp ground black pepper
  • ½ cup finely chopped spinach

Directions

  1. Heat the olive oil in a large skillet over medium-high heat. Add the onion and cook for 1 minute. Add the bell pepper and cook for 1 more minute.
  2. Stir in the sweet potatoes and cook for 8 to 10 minutes until some edges are browned and the pieces start to become tender. Turn the heat down to medium. Add the water, stir and cook for 7 to 10 minutes until the water has evaporated and the potatoes are tender.
  3. Sprinkle in the paprika, salt, and pepper. Remove from the heat and stir the spinach just before serving.
Eat better. Feel better. MyFoodDiary Categories Exercise
Lifestyle
MyFoodDiary
Nutrition
Recipes
Weight Loss
Follow Us on the Web

A Healthier You Starts Today

Sign Up