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Jicama Melon Salad with Honey-Lime Dressing RecipeJicama Melon Salad with Honey-Lime Dressing

Source: MyFoodDiary.com

Jicama is a starchy root vegetable that adds a unique crunch to fresh salads. Low in calories and rich in vitamin C, jicama’s mild flavor pairs well with sweet or savory ingredients.

Tips for the cook: Any type of melon can be used in this salad. Try a combination of cantaloupe, honeydew and watermelon for a colorful presentation.

Nutrition Facts
Serving Size 1/2 recipe
Amount Per Serving
32
Calories
% Daily Value*
0%
Total Fat 0.1g
0%Saturated Fat 0g
Trans Fat 0g
0%
Cholesterol 0mg
2%
Sodium 38mg
3%
Total Carbohydrate 8g
6%
Dietary Fiber 1.7g
Sugars 5.5g
Protein 0.6g
*
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: 5 servings

Preparation time: 15 minutes

Ingredients

  • 1 1/2 cups cantaloupe, cubed
  • 1 cup jicama, diced
  • 1 tsp chopped fresh mint
  • Juice of 1 lime
  • 1 tsp honey
  • Pinch of salt

Directions

  1. In a medium-size bowl, stir together the melon, jicama and mint.
  2. In a small dish, whisk together the lime juice, honey and salt. Pour the dressing over the melon and jicama, and toss to coat. Serve immediately or refrigerate up to 24 hours.

Chocolate Strawberry Peanut Protein Shake RecipeChocolate Strawberry Peanut Protein Shake

Source: MyFoodDiary.com

Protein-rich peanut flour has a light, airy texture that blends well into shakes, cereals, and yogurt. It boosts the nutritional value of your breakfast while adding a pleasant nutty flavor. Peanut flour comes in dark and light roasts with differing fat contents. This shake recipe uses peanut flour that is 28 percent fat and lightly roasted, but any variety can be substituted.

Nutrition Facts
Serving Size 1 shake
Amount Per Serving
300
Calories
% Daily Value*
12%
Total Fat 7.6g
8%Saturated Fat 1.5g
Trans Fat 0g
4%
Cholesterol 12mg
5%
Sodium 126mg
15%
Total Carbohydrate 44.7g
27%
Dietary Fiber 7.6g
Sugars 27.8g
Protein 15.6g
*
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: 1 shake

Preparation time: 10 minutes

Ingredients

  • 1 cup frozen strawberries
  • 1 cup low-fat dairy, soy, or almond milk
  • 2 tbsp unsweetened cocoa powder
  • 2 tbsp peanut flour
  • 1 tsp honey

Directions

  1. Add all ingredients to a blender. Puree until smooth, about 30 seconds. Serve right away.

Baked Eggplant and Tomato Parmesan RecipeBaked Eggplant and Tomato Parmesan

Source: MyFoodDiary.com

Baked Eggplant and Tomato Parmesan

This twist on a favorite Italian dish will give you all the flavor without the calories of the original. It’s an ideal recipe for using up summer eggplant and tomatoes, and it’s hearty enough to satisfy any comfort food craving.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
252
Calories
% Daily Value*
12%
Total Fat 8.1g
18%Saturated Fat 3.5g
Trans Fat 0g
5%
Cholesterol 16mg
23%
Sodium 534mg
11%
Total Carbohydrate 32.5g
21%
Dietary Fiber 5.8g
Sugars 7.8g
Protein 12.9g
*
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 servings

Preparation time: 30 minutes

Baking time: 20 minutes

Ingredients

  • 1 ½ cups panko bread crumbs
  • 1 tbsp grated parmesan cheese
  • 1 ½ tsp dried basil
  • ¼ tsp garlic powder
  • ¼ tsp ground black pepper
  • 2 egg whites
  • 1 tbsp skim milk
  • 1 medium eggplant, peeled if skin is tough
  • 1 cup marinara sauce
  • 3 medium tomatoes
  • ¾ cup shredded, part-skim mozzarella cheese

Directions

  1. Preheat the oven to 375 degrees Fahrenheit. Spray a baking sheet with non-stick cooking spray or olive oil.
  2. In a shallow bowl, stir together the bread crumbs, parmesan cheese, basil, garlic powder, and black pepper. In a separate bowl, whisk together the egg whites and milk.
  3. Cut the eggplant into ½ inch thick slices. Dip each slice in the egg whites and then into the bread crumbs. Roll in the bread crumbs to coat. Place each piece cut-side down on the baking sheet. Bake for 15 minutes.
  4. Remove from the oven. Increase the heat to 425 degrees Fahrenheit.
  5. Spray a deep, 8 inch square baking dish with non-stick cooking spray or olive oil. Transfer the eggplant slices to the baking dish. Pour the marinara over the eggplant.
  6. Cut the tomatoes into ½ inch thick slices. Dip each slice in the egg whites and then into the bread crumbs to coat. Place the tomato slices on top of the eggplant and marinara.
  7. Sprinkle the remaining seasoned bread crumbs over the tomatoes. Next, evenly sprinkle on the cheese. Bake for 15 to 17 minutes, or until the cheese is melted and begins to brown. Serve warm.

Garlic and Chive Chickpea Flatbread RecipeGarlic and Chive Chickpea Flatbread

Source: MyFoodDiary.com

Garlic and Chive Chickpea Flatbread

This simple chickpea flatbread is a popular street food in southern France where it goes by the name, socca. It’s full of protein-packed chickpea flour, and herbs or seasonings can be used to create new, unique versions. When making it at home you can eat it alone as a snack, use it as wrap, top it with your favorite spread, or use it as the base for a healthy pizza.

Nutrition Facts
Serving Size 1/2 flatbread
Amount Per Serving
129
Calories
% Daily Value*
9%
Total Fat 6.1g
4%Saturated Fat 0.9g
Trans Fat 0g
0%
Cholesterol 0mg
7%
Sodium 160mg
4%
Total Carbohydrate 13.4g
9%
Dietary Fiber 2.5g
Sugars 2.5g
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: 2, 12-inch flatbreads (4 servings)

Preparation time: 35 minutes (includes 30 minutes for batter to rest)

Baking time: 10 minutes

Ingredients

  • 1 cup chickpea flour
  • 1 cup water
  • 1 tbsp + 1 tsp extra virgin olive oil
  • ½ tsp chopped fresh chives
  • ¼ tsp salt
  • 1/8 tsp garlic powder

Directions

  1. In a medium-size bowl whisk together the chickpea flour, water, 1 tablespoon of olive oil, chives, salt, and garlic powder. Set aside to let the batter rest for at least 30 minutes, or up to 2 hours.
  2. About 10 minutes before you are ready to cook the flatbread, move the top rack in your oven 6 to 8 inches below the broiler. Preheat the broiler.
  3. Place a 12-inch skillet (cast iron works great for this flatbread) in the oven to heat for 5 minutes. Carefully remove it from the oven and add the 1 teaspoon of olive oil. Move it around to coat the skillet.
  4. Pour half of the batter (about ¾ cup) into the skillet. Tilt the skillet so that the batter coats the bottom of the pan evenly. Place under the broiler for 4 to 6 minutes, or until the edges begin to crisp and turn up, and the top of the flatbread begins to brown.
  5. Use a spatula to remove the flatbread from the skillet. Repeat the process for the second flatbread. (Only add a little more olive oil if the skillet appears dry.) Slice and serve warm.

Lemon-Tahini Grilled Vegetable Kabobs RecipeLemon-Tahini Grilled Vegetable Kabobs

Source: MyFoodDiary.com

Lemon-Tahini Grilled Vegetable Kabobs Recipe

Lighten up the meal at your next cookout with these vegetable kabobs. In this recipe, a dressing made with lemon, tahini, and cilantro coats the juicy vegetables for a refreshing kick of flavor.

Tip for the cook: Mushrooms, peppers, onions, and tomatoes are used here, but experiment with what you have available. Eggplant and summer squash are other vegetables that hold up well on the grill.

Nutrition Facts
Serving Size 1 kabob
Amount Per Serving
82
Calories
% Daily Value*
7%
Total Fat 4.3g
2%Saturated Fat 0.5g
Trans Fat 0g
0%
Cholesterol 0mg
6%
Sodium 139mg
3%
Total Carbohydrate 9.2g
7%
Dietary Fiber 2.1g
Sugars 4.7g
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: 6 kabobs

Preparation time: 20 minutes

Grilling time: 10 minutes

Ingredients

  • 12 grape or cherry tomatoes
  • 12 large white button mushrooms
  • 1 large bell pepper, cut into 12 pieces
  • 1 large onion, cut into 12 pieces
  • ½ cup fresh lemon juice
  • ½ cup fresh cilantro leaves
  • 4 tbsp tahini
  • 4 cloves garlic, peeled
  • 1 tsp lemon zest
  • ¼ tsp salt
  • 6 wooden or metal grilling skewers
  • Olive oil (for the grill)

Directions

  1. Preheat the grill to about 425 degrees Fahrenheit.
  2. To make the kabobs, slide one cherry tomato, one mushroom, one piece of pepper, and one piece of onion onto a skewer. Follow with another mushroom, piece of pepper, and onion. End with another cherry tomato.
  3. Repeat the steps for the remaining kabobs and arrange them in a single layer on a large platter.
  4. In a blender or small food processor, add the lemon juice, cilantro, tahini, garlic, lemon zest, and salt. Puree until the cilantro is finally chopped and all ingredients come together into a sauce.
  5. Reserve two to three tablespoons of the sauce to add during grilling, if desired. Brush or spoon the remaining sauce over the vegetables. Turn to coat evenly.
  6. Brush the grill rack with olive oil. Place the kabobs on the grill, turning once or twice as they cook. Brush the vegetables with the reserved sauce. Grill about 10 minutes, or until the vegetables become tender and begin to brown.
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