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Warm Grapefruit with Almonds and Cinnamon RecipeWarm Grapefruit with Almonds and Cinnamon

Source: MyFoodDiary.com

Warm Grapefruit with Almonds and Cinnamon

Grapefruit is full of vitamin C, and the red variety is also loaded with the antioxidant lycopene. This warm red grapefruit is dressed up with a sprinkle of delicious toppings.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
109
Calories
% Daily Value*
6%
Total Fat 3.9g
1%Saturated Fat 0.2g
Trans Fat 0g
0%
Cholesterol 0mg
0%
Sodium 0mg
6%
Total Carbohydrate 18.6g
10%
Dietary Fiber 2.8g
Sugars 12.7g
Protein 2.7g
Vitamin C 64%Vitamin A 28%
Iron 2%Calcium 5%
*
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 servings

Preparation time: 5 minutes

Baking time: 7 minutes

Ingredients

  • 1 red grapefruit, halved
  • 2 tbsp sliced almonds
  • 2 tsp raw sugar
  • ¼ tsp cinnamon

Directions

  1. Preheat the broiler on high. Place the grapefruit halves cut-side up on a baking sheet.
  2. In a small dish, stir together the almonds, sugar and cinnamon. Spoon an equal amount of the topping over each grapefruit half.
  3. Broil for 5 to 7 minutes, until the topping begins to brown and the fruit is plump and warm.

Easy Slow Cooker Lentils RecipeEasy Slow Cooker Lentils

Source: MyFoodDiary.com

Lentils are full of plant-based protein and fiber. They can be served as a side dish or made into a soup or stew. Prepare lentils in the slow cooker for healthy meals with little time spent in the kitchen.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
111
Calories
% Daily Value*
0%
Total Fat 0.3g
0%Saturated Fat 0.1g
Trans Fat 0g
0%
Cholesterol 0mg
9%
Sodium 210mg
10%
Total Carbohydrate 28.8g
46%
Dietary Fiber 12.9g
Sugars 1.1g
Protein 11.2g
Vitamin C 2%Vitamin A 2%
Iron 24%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: 6 servings

Preparation time: 10 minutes

Cooking time: 3 hours

Ingredients

  • 2 cups brown lentils, rinsed
  • ½ cup chopped onion
  • 4 cups water
  • 2 tbsp curry powder
  • ¼ tsp smoked paprika
  • 3 tbsp non-fat half and half or light coconut milk (optional)
  • ½ tsp salt
  • ¼ tsp ground black pepper
  • Chopped fresh herbs for garnish

Directions

  1. Place the lentils and onion in the bowl of a 4 to 5 quart slow cooker. Pour in the water. Stir in the curry powder and paprika.
  2. Cover with the lid and cook on high for 3 hours, until the lentils are tender. Pour in the half and half or coconut milk, if using. Stir in the salt and black pepper. Serve warm, sprinkled with fresh herbs such as cilantro or parsley.

Banana Bread Oatmeal RecipeBanana Bread Oatmeal

Source: MyFoodDiary.com

Banana Bread Oatmeal Recipe

Oatmeal provides dietary fiber that helps to reduce cholesterol. Making your own oatmeal with rolled oats takes just a few minutes, and it allows you to avoid the instant versions that can be full of artificial flavorings, preservatives and refined sugar.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
288
Calories
% Daily Value*
13%
Total Fat 8.2g
3%Saturated Fat 0.6g
Trans Fat 0g
0%
Cholesterol 0mg
0%
Sodium 1mg
16%
Total Carbohydrate 47.7g
22%
Dietary Fiber 6.3g
Sugars 13.9g
Protein 8.9g
Vitamin C 9%Vitamin A 1%
Iron 14%Calcium 4%
*
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 serving

Ingredients

  • 1 cup water
  • ½ cup old fashioned rolled oats
  • ½ medium banana, mashed
  • 2 tsp honey
  • ¼ tsp pure vanilla extract
  • ¼ tsp ground cinnamon
  • 1 tbsp raw chopped walnuts

Directions

  1. Bring the water to a boil in a small saucepan over medium-high heat. Stir in the oats and reduce the heat so the oatmeal comes to a simmer. Stir occasionally while it cooks for 3 minutes.
  2. Stir in the banana and honey. Cook for 2 more minutes or until the oats are tender and thickened. Remove from the heat, and stir in the vanilla and cinnamon.
  3. Mix in the walnuts before serving, or serve them sprinkled over the top.

Mashed Roasted Root Vegetables with Herbs RecipeMashed Roasted Root Vegetables with Herbs

Source: MyFoodDiary.com

Mashed Roasted Root Vegetables Recipe

Trade your mashed white potatoes for a more creative side dish that is full of nutrient-rich root vegetables. This recipe uses parsnips and white sweet potatoes that have been roasted to bring out the deep caramelized flavors. A little heart-healthy olive oil cuts saturated fat, and fresh herbs reduce the need for excess salt.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
122
Calories
% Daily Value*
5%
Total Fat 3.5g
2%Saturated Fat 0.5g
Trans Fat 0g
0%
Cholesterol 0mg
4%
Sodium 88mg
7%
Total Carbohydrate 22g
15%
Dietary Fiber 4.1g
Sugars 3.7g
Protein 1.4g
Vitamin C 29%Vitamin A 0%
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: 4 servings

Preparation time: 20 minutes

Baking time: 40 minutes

Ingredients

  • 1 ½ cups peeled and chopped parsnip
  • 1 cup peeled and chopped white sweet potato
  • ¾ cup chopped white onion
  • 3 cloves garlic, peeled
  • 1 tbsp olive oil
  • ½ tsp fresh thyme leaves
  • ¼ cup unsalted vegetable or chicken stock, warmed
  • ½ tsp fresh chopped parsley
  • 1/8 tsp fine ground sea salt
  • 1/8 tsp ground black pepper

Directions

  1. Preheat the oven to 400 degrees F.
  2. Spread the parsnip, sweet potato, onion and garlic on a baking sheet. Drizzle with ½ tablespoon of the olive oil and the thyme. Stir well to coat the vegetables in oil. Spread in a single layer. Bake for 40 minutes. Remove the pan from the oven, and stir the vegetables 2 to 3 times during baking.
  3. Transfer the vegetables to a bowl. Pour in the remaining ½ tablespoon of olive oil and the stock. Use an immersion blender to puree the vegetables until no large chunks remain.
  4. Stir in the parsley, salt and pepper, and serve.

Gingerbread Yogurt Smoothie RecipeGingerbread Yogurt Smoothie

Source: MyFoodDiary.com

Gingerbread Yogurt Smoothie Recipe

Enjoy a healthy breakfast with your favorite holiday flavors. Yogurt and almond butter add protein to this smoothie. Molasses and spices give it a traditional gingerbread flavor. It makes a lighter breakfast to help you control your calorie intake during the holiday season.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
231
Calories
% Daily Value*
17%
Total Fat 11.1g
10%Saturated Fat 1.9g
Trans Fat 0g
2%
Cholesterol 5mg
5%
Sodium 107mg
7%
Total Carbohydrate 20.1g
4%
Dietary Fiber 1g
Sugars 3.2g
Protein 13.9g
Vitamin C 3%Vitamin A 5%
Iron 15%Calcium 40%
*
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 serving

Preparation time: 5 minutes

Ingredients

  • 1/3 cup non-fat plain Greek yogurt
  • 1 tbsp unsweetened almond butter
  • ½ tbsp molasses
  • ¼ tsp pure vanilla extract
  • ¼ tsp ground cinnamon
  • ¼ tsp ground nutmeg
  • Pinch of ground clove
  • ½ cup low-fat milk, any variety
  • 5 to 6 ice cubes

Directions

  1. Place all ingredients in a blender. Puree until smooth.
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