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Strawberry Muffins

Strawberry Muffins Recipe

Muffins make a quick breakfast when you are on the go, but store-bought varieties are often loaded with calories and saturated fat. You can make a healthier muffin when you prepare them at home. The mashed strawberries and applesauce in this muffin reduce the need for added sugar and oil. Whole wheat flour adds fiber to make them more filling.

Yield: 6 muffins

Preparation time: 15 minutes

Bake time: 20 minutes


½ cup sliced fresh strawberries, mashed

¼ cup unsweetened applesauce

2 large eggs

¼ cup raw sugar

½ tsp pure vanilla extract

2 tsp baking powder

¼ tsp fine ground sea salt

1 cup whole wheat flour


Preheat the oven to 350 degrees Fahrenheit. Spray a standard 6-muffin baking tin with non-stick cooking spray.

In a medium bowl, stir together the mashed strawberries and applesauce. Stir in the egg until all ingredients are mixed together. Stir in the raw sugar and vanilla extract.

Add the baking soda and salt. Stir well until there are no longer any white clumps from the baking soda.

Fold in the flour and mix just until all ingredients are incorporated into a batter. Transfer the batter to the muffin tin, filling each slot with an equal amount.

Bake for 18 to 20 minutes, or until a toothpick inserted into the center of the muffins comes out clean. Let cool for 5 minutes, remove from the muffin tin and serve warm, or transfer to a wire rack to cool completely.

Nutrition information for 1 muffin: Calories 131; Total Fat 2.3 g; Saturated Fat 0.6 g; Trans Fat 0 g; Cholesterol 82 mg; Sodium 294 mg; Carbohydrate 23.8 g; Fiber 2.3 g; Sugar 9.3 g; Protein 5.2 g

Lightened Up Deviled Eggs

Lightened Up Deviled Eggs Recipe

Deviled eggs are a staple for spring parties and picnics, but they are often high in unhealthy fat, cholesterol, and sodium. This version uses fewer egg yolks and adds non-fat yogurt to reduce the saturated fat and cholesterol. Herbs and spices add flavor to the filling without excess salt.

Yield: 8 servings

Preparation time: 15 minutes


4 large, hard-boiled eggs

¼ cup non-fat, plain Greek yogurt

½ tsp chopped fresh chives + plus extra for garnish

½ tsp chopped fresh dill

1/8 tsp hot or sweet smoked paprika

1/8 tsp fine ground sea salt

Pinch of ground black pepper


Carefully cut the hard-boiled eggs in half. Gently remove the yolks. Place two of yolks in a small bowl and discard the other two. Place the egg whites, cut-side up on a serving plate.

Add the yogurt, chives, dill, paprika, salt, and pepper to the two egg yolks. Use a fork to smash the yolks and stir all ingredients. Stir for about 30 seconds, until smooth and all ingredients are blended.

Transfer the filling to a pastry bag with a star tip, or to a zip lock bag with the bottom corner cut off. Pipe an equal amount of filling into each egg where the yolk was held. Sprinkle with any remaining chives and serve.

Nutrition information for 1 serving: Calories 27; Total Fat 1.2 g; Saturated Fat 0.4 g; Trans Fat 0 g; Cholesterol 53 mg; Sodium 66 mg; Carbohydrate 0.4 g; Fiber 0 g; Sugar 0.2 g; Protein 3.1 g

Roasted Rainbow Carrots and Fennel

Roasted Rainbow Carrots and Fennel Recipe

Carrots are rich in beta-carotene, an antioxidant that benefits eye health. In this recipe, a variety of colored carrots are roasted with fiber-rich fennel for a comforting side dish that is perfect for spring holidays.

Yield: 4 to 6 servings

Preparation time: 10 minutes

Baking time: 30 minutes


8 medium carrots, any color, peeled and sliced

1 bulb fennel, sliced

1 medium onion, sliced

2 cloves garlic, minced

1 ½ tbsp olive oil

¼ tsp fine ground sea salt

1/8 tsp ground black pepper


Preheat the oven to 425 degrees Fahrenheit.

Place the carrots, fennel, onion, and garlic in a large bowl. Add the oil salt, and pepper and toss to coat all of the vegetables.

Spray a baking sheet with non-stick cooking spray. Arrange the vegetables in a single layer on the baking sheet.

Bake for 15 minutes. Remove from the oven and stir. Return to the oven and bake for an additional 10 to 15 minutes, until the vegetables are browned and the carrots are tender. Serve warm.

Nutrition information for ¼ of the recipe: Calories 130; Total Fat 6.4 g; Saturated Fat 0.7 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 263 mg; Carbohydrate 19.9 g; Fiber 6 g; Sugar 7.3 g; Protein 2.2 g

Spinach Salad with Mandarin Vinaigrette

Spinach Salad with Mandarin Vinaigrette Recipe

This salad is full of spinach that provides vitamins A, C, and K. The dressing is made with heart-healthy olive oil and the juice of fresh mandarin oranges, which adds even more vitamin C. Serve it as a starter or as a side with grilled salmon or roasted tofu.

Yield: 4 servings

Preparation time: 15 minutes



2 cloves garlic, minced

2 ½ tbsp fresh mandarin orange juice

4 tbsp extra virgin olive oil

¼ tsp fine ground sea salt

1/8 tsp ground black pepper

1/8 tsp ground ginger


6 cups fresh spinach

1 cup diced cucumber

3 fresh pearl white or red onions, sliced

1/3 cup raw cashews

2 mandarin oranges, peeled and segments chopped


Add the garlic to a small dish and stir in the orange juice. Whisk in the olive oil. Add the salt, pepper, and ginger, and whisk for about 30 seconds, until all ingredients are combined.

Place the spinach in a large serving bowl. Top the spinach with cucumber, onion slices, cashews, and mandarin orange segments. Pour the dressing over the salad and toss to coat before serving.

Nutrition information for 1 serving: Calories 224; Total Fat 18.7 g; Saturated Fat 3 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 186 mg; Carbohydrate 15.6 g; Fiber 2.9 g; Sugar 9.1 g; Protein 3.5 g

Oatmeal Banana Pancakes

Oatmeal Banana Pancake Recipe

Make a sweet and filling breakfast without added sugar. Banana adds so much natural sweetness to these pancakes that you won’t need a drip of high-calorie syrup to enjoy them. Ground oats make them filling and full of heart-healthy fiber.

Yield: 5 pancakes

Preparation time: 10 minutes

Cooking time: 10 minutes


1 cup dry old-fashioned rolled oats

1 medium banana, mashed

1 large egg

¼ tsp pure vanilla extract

¼ tsp ground cinnamon

1 tsp baking powder

1/8 tsp fine ground sea salt

2 tbsp whole wheat flour

5 tbsp non-fat milk

Chopped banana for serving (optional)


Place the oats in a small food processor and pulse until they are ground fine and resemble a coarse flour.

In a medium bowl, stir together the banana and egg about 1 minute, until blended.

Stir in the vanilla and cinnamon. Next add the baking powder and sea salt. Stir well.

In a small bowl, stir together the oats and whole wheat flour. Gradually add these dry ingredients, a little at a time, as you continue to stir. Finally fold in the milk to form a loose batter.

Preheat a medium-skillet or griddle sprayed with non-stick cooking spray over medium-high heat. Add ¼ cup of the batter to the skillet for each pancake. Cook 1 ½ to 2 minutes, or until the edges begin to brown and the pancake bubbles. Flip and cook an additional 1 ½ to 2 minutes.

Serve warm with chopped bananas, if desired.

Nutrition information for 1 pancake: Calories 101; Total Fat 1.3 g; Saturated Fat 0.2 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 179 mg; Carbohydrate 19.2 g; Fiber 2.6 g; Sugar 4.1 g; Protein 3.9 g - Calorie counting made easy
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