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Herb Roasted Cauliflower

Herb Roasted Cauliflower Recipe

Cauliflower is a member of the cruciferous family of vegetables. Cruciferous vegetables are associated with reduced risks of cancer and heart disease, and they are loaded with vitamins, minerals and beneficial phytonutrients. This easy recipe results in a nutritious side dish for grilled fish, baked chicken, or vegetarian burgers.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients

1 medium head of cauliflower, cut into small florets

1 tbsp olive oil

1 tbsp chopped fresh chives

1 tsp chopped fresh rosemary leaves

1 tsp chopped fresh thyme leaves

½ tsp garlic powder

¼ tsp salt

1/8 tsp ground black pepper

Directions

Preheat the oven to 425 degrees Fahrenheit. Spray a baking sheet with olive oil or non-stick cooking spray.

Place the cauliflower florets in a large bowl. Add the olive oil, chives, rosemary, thyme, garlic powder, salt, and pepper. Stir to coat the cauliflower evenly with the oil and herbs.

Spread the florets into a single layer on the baking sheet. Bake for 10 minutes.

Remove from the oven. Carefully stir the florets and spread back into a single layer. Bake for an additional 10 minutes, or until tender. Serve warm.

Nutrition information for ¼ recipe: Calories 68; Total Fat 3.4 g; Saturated Fat 0.4 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 189 mg; Carbohydrate 7.8 g; Fiber 3.1 g; Sugar 3.0 g; Protein 3.0 g

Easy Black Bean Soup

Easy Black Bean Soup

Homemade black bean soup is a healthy, filling meal that is loaded with protein and fiber. Pack it in a thermos for a hot lunch to pair with a simple salad or a sandwich. This recipe serves three, but it can easily be doubled for extra lunches throughout the week.

Yield: 3 servings

Preparation time: 15 minutes

Cooking time: 15 minutes

Ingredients

1 tbsp olive oil

¼ cup diced carrots

¼ cup diced onion

1 15-ounce can no salt added black beans, rinsed and drained

½ cup prepared salsa

1 ½ cups low sodium vegetable stock or broth

¼ tsp ground cumin

1/8 tsp garlic powder

1/8 tsp ground black pepper

1/8 tsp salt (optional)

Optional toppings: chopped cilantro, Greek yogurt, sour cream, chopped pickled jalapeños

Directions

Heat the oil in a medium soup pot over medium-high heat. Add the carrot and onion. Cook, stirring often, for about 10 minutes, until the vegetables are tender.

Transfer the vegetables to a blender. Add ½ of the black beans, the salsa, and the vegetable stock. Cover with the lid and puree until smooth.

Pour the pureed soup back into the pot and turn to medium heat. Add the remaining whole beans, cumin, garlic powder, and pepper. Taste the soup and add salt, if desired.

Simmer for 3 to 5 minutes, until all ingredients are warmed through. Serve with optional toppings, if desired.

Nutrition information for 1/3 recipe (with salt): Calories 200; Total Fat 5.7 g; Saturated Fat 0.6 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 446 mg; Carbohydrate 27.8 g; Fiber 8.1 g; Sugar 3.4 g; Protein 8.5 g

Lightened Up Spring Garden Potato Salad

Light Spring Garden Potato Salad

Potato salad is a staple at spring potlucks and picnics, but too much added fat and salt can make it an unhealthy choice. This recipe uses fresh spring garden favorites like peas and dill for added flavor. It’s mixed with a dressing made of Greek yogurt and Dijon mustard that reduces both the total fat and calories.

Yield: 6 servings

Preparation time: 15 minutes

Ingredients:

4 medium baked potatoes, cubed (skin-on)

¼ cup fresh spring peas, blanched if desired

3 green onions, sliced

½ cup fresh spinach or kale leaves, finely chopped

¼ cup low-fat plain Greek yogurt

2 tbsp Dijon mustard

2 tbsp chopped fresh dill

¼ tsp salt

1/8 tsp ground black pepper

Directions

Place the cubed potatoes, peas, onions, and spinach in a large bowl.

In a small dish, stir together the yogurt, mustard, dill, salt, and pepper. Pour the dressing over the vegetables and stir to coat.

Refrigerate for at least 30 minutes before serving.

Nutrition information for 1/6 recipe: Calories 123; Total Fat 0.3 g; Saturated Fat 0.2 g; Trans Fat 0 g; Cholesterol 1 mg; Sodium 234 mg; Carbohydrate 25.5 g; Fiber 2.9 g; Sugar 2.1 g; Protein 4.1 g

Strawberry Mango Frozen Yogurt

Strawberry Mango Frozen Yogurt Recipe

With only three simple ingredients, this recipe provides a nutritious sweet treat that you can make in minutes. Feel free to use any combination of your favorite fruits, but when using frozen fruit, check the label to ensure that there is no added sugar. For a soft frozen yogurt, serve straight from the ice cream maker. If you prefer a firm yogurt, place it in a freezer-safe container and freeze for one to two hours.

Yield: About 3 ½ cups

Preparation time: 5 minutes

Freezing time: 20 to 30 minutes

Ingredients

2 cups non-fat or low-fat vanilla Greek yogurt

1 cup strawberries, thawed if frozen

1 cup chopped mango, thawed if frozen

Directions

Place the yogurt and fruit in blender. Puree until smooth.

Pour the mixture into a counter-top ice cream maker and churn until firm, about 20 to 30 minutes.

Nutrition information for ½ cup (made with non-fat yogurt): Calories 76; Total Fat 0.1 g; Saturated Fat 0 g; Trans Fat 0 g; Cholesterol 3 mg; Sodium 21 mg; Carbohydrate 14 g; Fiber 0.9 g; Sugar 12.2 g; Protein 5.1 g

Homemade Granola Bars

Homemade Granola Bars Recipe

Store-bought granola bars are often loaded with added sugar and preservatives. Keep your snacking healthy by making a batch at home. These granola bars are packed with fiber-rich oatmeal, protein-rich seeds, and they are naturally sweetened with honey and almond butter.

Yield: 6 bars

Preparation time: 10 minutes

Cooking time: 2 minutes

Refrigeration time: 3 hours

Ingredients

¼ cup unsweetened almond butter

¼ cup honey

1 ¼ cup old-fashioned rolled oats

¼ cup raw, shelled pumpkin seeds

¼ cup unsweetened dried fruit (cranberries, raisins, chopped apricots)

1 tbsp unsalted, shelled sunflower seeds

1/8 tsp salt

Directions

In a small saucepan, stir together the almond butter and honey over medium-low heat, just until smooth and warm, about 2 minutes.

In a large bowl, combine the oats, pumpkin seeds, dried fruit, sunflower seeds, and salt. Pour the almond butter and honey into the bowl and stir well to coat all ingredients.

Line an 8 x 4 inch loaf pan with parchment paper that extends at least ½ inch beyond the edge of the pan on all sides.

Transfer the granola to the pan and use greased hands to press it very firmly into the pan. Pressing is important to ensure the granola bars hold together once set.

Refrigerate for 3 hours. Grasp the edge of the parchment paper and remove the granola from the pan. Cut into 6 bars. Wrap individually in plastic wrap and store refrigerated for up to one week.

Nutrition information for 1 bar: Calories 231; Total Fat 9.9 g; Saturated Fat 1.3 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 52 mg; Carbohydrate 31 g; Fiber 4.1 g; Sugar 17.4 g; Protein 6.5 g

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