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.
The sweet, salty, and spicy flavors of fresh fruit salsa make it the perfect healthy topping for tacos. It also serves as a low calorie dip for a serving of tortilla chips, and a pretty garnish for grilled fish. Stone fruits like the cherries, nectarines, and plums used in this recipe are ideal for seasonal fruit salsas. Keep in mind that the fruits tend to break down quickly, so make this salsa only an hour or two before you plan to serve it.
Sandwich wraps are a great option when you need a quick lunch. Unfortunately, with extra large tortillas and heavy sauces, the wraps you pick up at fast food restaurants and delis are loaded with calories, fat, and sodium. When you have leftover chicken on hand, this healthier version takes only 15 minutes to prepare. You can use your favorite variety of wrap, and the chicken can easily be swapped with cooked chickpeas for a vegetarian version.
Granola adds a tasty final touch to a fruit and yogurt parfait, but packaged varieties are loaded with calories, fat, and sugar. Making your own granola is surprisingly simple. This version uses fruit and peanut butter to reduce the sugar and oil that cause packaged granolas to be so high in calories.
Picnics and potluck dinners are not complete without pasta salad. Filled with sweet grapes, crunchy pecans, and a light dressing, this version saves you calories without sacrificing flavor. You can substitute your favorite pasta for the orzo, or use brown rice or whole grain couscous.
Under 200 calories per serving and a good source of fiber, these filling muffins make a great on-the-go breakfast. This recipe uses fresh, sweet dates and shredded carrots to cut down on the amount of added sugar. Unsweetened applesauce eliminates the need for oil while keeping them tender and delicious.
Peas are a source for plant-based omega-3 fatty acids as well as manganese, folic acid, fiber, and vitamin B6. In this recipe, fresh peas are quickly blanched to retain their crisp texture, and then mixed with a seasonal pesto made with basil, green onions, and walnuts.
Many canned soups have over 800 milligrams of sodium per one cup serving. By making your own soup with fresh ingredients, you eliminate the preservatives and control the added salt that contribute to high sodium content. Stir up a pot of this quick soup on Sunday, and enjoy it for lunch throughout your week.