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Cranberry Energy Bites RecipeCranberry Energy Bites

Source: MyFoodDiary.com
Recipe

Cranberry Energy Bites Recipe

These no-bake bites make a simple pre-workout snack. You can quickly mix up a batch on Sunday and pack them with you to the gym or office throughout the week.

Nutrition Facts
Serving Size 1 bite
Amount Per Serving
149
Calories
% Daily Value*
3%
Total Fat 2g
1%Saturated Fat 0.2g
Trans Fat 0g
0%
Cholesterol 0mg
1%
Sodium 33mg
12%
Total Carbohydrate 34.5g
12%
Dietary Fiber 3.5g
Sugars 28.4g
Protein 1.8g
*
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: 9 bites

Preparation time: 10 minutes

Ingredients

  • 15 unsweetened dates, pitted
  • ¼ cup dried cranberries
  • ¼ cup unsalted sunflower seeds
  • ¼ cup old fashioned rolled oats
  • Zest of 1 orange
  • 1/8 tsp salt

Directions

  1. Place all ingredients in the bowl of a food processor. Process on high for about 10 seconds, until all ingredients are chopped. They should stick together when pressed between your fingers.
  2. Roll into 9 equal sized balls, about 1 to 1 ½ tablespoons each. Store in an airtight container for up to 5 days.

Easy, No-Cook Apple Oatmeal RecipeEasy, No-Cook Apple Oatmeal

Source: MyFoodDiary.com
Recipe

no coke apple oatmeal recipe

Soaking oats overnight is an easy way to have a quick and healthy breakfast ready to go first thing in the morning. The milk and yogurt create a creamy cereal that is delicious straight out of the refrigerator.

Tips for the cook: Any type of milk, yogurt and fruit can be used in your oats. Stir fruits that brown easily (apples, bananas) into the oatmeal. Berries and stone fruits can be placed on top of the oats before sealing and refrigerating. Save crunchy toppings like nuts or seeds to add just before serving so that they don’t soften overnight.

Nutrition Facts
Serving Size 1 recipe
Amount Per Serving
222
Calories
% Daily Value*
4%
Total Fat 2.8g
2%Saturated Fat 0.5g
Trans Fat 0g
1%
Cholesterol 4mg
2%
Sodium 51mg
13%
Total Carbohydrate 37.7g
16%
Dietary Fiber 4.4g
Sugars 10.6g
Protein 8.9g
*
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.

Yields: 1 serving

Preparation time: 5 minutes

Refrigeration time: 8 to 12 hours

Ingredients

  • ¼ cup steel cut oatmeal
  • 1/3 cup low fat milk
  • 2 tbsp honey or vanilla flavored Greek yogurt
  • ¼ of a small apple, peeled and diced

Optional topping ideas: cinnamon, nutmeg, walnuts, pecans, sunflower seeds

Directions

  1. In a small bowl or jar, stir together the oatmeal, milk, yogurt and apple. The oats will expand so be sure the bowl holds at least 1 cup. Seal with a lid and refrigerate for 8 to 12 hours overnight.
  2. Stir before serving, and add toppings if desired.

Fajita Bowls with Beef and Brown Rice RecipeFajita Bowls with Beef and Brown Rice

Source: MyFoodDiary.com
Recipe

Fajita Bowls with Beef and Brown Rice recipe

This Mexican-inspired meal is loaded with fresh vegetables and protein. It’s completely adaptable to your healthy eating style. Swap the beef for shredded chicken or black beans. Use kale or lettuce instead of spinach. Top it with your favorite salsa or hot sauce. Any way you fill your bowl, this is a healthy meal the whole family will love.

Nutrition Facts
Serving Size 1 beef bowl
Amount Per Serving
337
Calories
% Daily Value*
23%
Total Fat 15.1g
24%Saturated Fat 4.8g
Trans Fat 0g
16%
Cholesterol 49mg
9%
Sodium 214mg
11%
Total Carbohydrate 32.6g
16%
Dietary Fiber 4.5g
Sugars 5.4g
Protein 18.5g
*
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

  • 1 tbsp olive oil
  • 1 small onion, sliced
  • 2 cups assorted peppers sliced*
  • ½ tsp ground cumin
  • ½ tsp chili powder
  • ½ tsp garlic powder
  • ¼ tsp salt
  • 2 cups cooked brown rice
  • 8 ounces cooked ground grass-fed beef or shredded chicken
  • 2 cups chopped fresh spinach
  • 1 cup chopped fresh tomatoes

Condiment ideas: chopped cilantro, fresh lime wedges, salsa, hot sauce, guacamole, chopped avocado, pickled jalapenos, plain Greek yogurt or light sour cream

Directions

  1. Heat the olive oil in a medium skillet over medium-high heat. Add the onion and peppers. Cook, stirring often, for about 5 minutes, until the vegetables soften and begin to brown. Stir in the cumin, chili powder, garlic powder, and salt.
  2. Place ½ cup of rice in each of four bowls. Top with 2 ounces of ground beef or chicken. Divide the cooked peppers and onions into four portions and add a portion to each bowl.
  3. Add a ½ cup spinach and ¼ cup of tomatoes to each bowl and serve with your favorite condiments.

*Any of your favorite sweet or hot peppers can be used. Try bell, Anaheim, Poblano or fresh banana peppers.

Ribbon Vegetable Salad with Rice Noodles RecipeRibbon Vegetable Salad with Rice Noodles

Source: MyFoodDiary.com
Recipe

Ribbon Vegetable Salad with Rice Noodles Recipe

This light and refreshing salad is a great way to enjoy nutritious vegetables. Served cold with rice noodles, it makes a filling lunch that is easy to pack for work or school.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
260
Calories
% Daily Value*
8%
Total Fat 5.4g
4%Saturated Fat 0.8g
Trans Fat 0g
0%
Cholesterol 0mg
3%
Sodium 79mg
17%
Total Carbohydrate 50g
8%
Dietary Fiber 2.3g
Sugars 7.2g
Protein 4.8g
*
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: 40 minutes

Ingredients

  • 2 small Persian cucumbers (or 1 English cucumber)
  • 1 medium carrot, peeled
  • 1 small red bell pepper, thinly sliced
  • 2 tbsp rice vinegar
  • 1 tbsp brown sugar
  • ½ tsp dark sesame oil
  • ¼ tsp low sodium soy sauce
  • Juice of 1 a lime
  • 1 (6 ounce) package thin rice noodles
  • 6 cups hot water
  • ¼ cup chopped unsalted peanuts

Directions

  1. Use a vegetable peeler to cut the cucumbers and carrot into ribbon-like pieces. Combine the cucumber, carrot, and bell pepper in a medium-sized bowl.
  2. In a small dish, stir together the rice wine vinegar, brown sugar, sesame oil, soy sauce, and lime juice. Pour the dressing over the vegetables and toss to coat. Cover and refrigerate for 15 minutes.
  3. While the vegetables rest, place the rice noodles in a bowl. Pour the hot water over the noodles. Move the noodles around so that they are all completely submerged. Add more hot water if necessary. Let sit for 15 minutes, until the noodles are softened. Drain and cool.
  4. Divide the noodles into 4 equal servings, and top each with an equal amount of vegetables. Garnish each bowl with 1 tablespoon of chopped peanuts before serving.

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.
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