Healthy Recipes

Hearty oatmeal pancakes

Number of servings: 4

Ingredients

• 1 c Old fashioned oats
• 1/4 c All purpose flour
• 3/4 c Whole wheat flour
• 1 Tbs Splenda®
• 1 tsp Baking powder
• 1/2 tsp Baking soda
• 1/4 tsp Salt substitute
• 1 Omega-3 egg
• 2 c Low fat buttermilk
• 1 Tbs Canola oil
• 1/2 Tbs Vanilla extract

Directions

1. In a bowl, combine the first seven ingredients.
2. In another bowl, combine the egg, buttermilk, oil and vanilla; mix well. Stir into the dry ingredients just until moistened.
3. Pour batter by 1/4 cupful onto a hot griddle that has been coated with nonstick cooking spray.
4. Turn when bubbles form on top; cook until the second side is golden brown.
5. Serve with berries if desired.

Nutrition facts

Serving size: 3 to 4-inch pancakes (196g)
Servings per container: 4
Amount per serving:

• Calories: 310
• Calories from Fat: 70
• Total Fat: 8g
• Saturated Fat: 1.5g
• Trans Fat: 0g
• Cholesterol: 55mg
• Sodium: 430mg
• Total Carbohydrate: 46g
• Dietary Fiber: 5g
• Sugars: 7g

Frittata

Number of servings: 8

Ingredients

• 1 c Egg substitute
• 1 Omega-3 egg
• 2 Tbs Fat free half and half
• 1/4 tsp Ground black pepper
• 2 tsp Extra virgin olive oil
• 1 Tbs Trans fat free margarine
• 12 oz Asparagus, cut into 1” pieces
• 2 Roma tomatoes
• 2 oz Fontina cheese

Directions

1. Preheat broiler.
2. Whisk together the eggs, half and half and pepper in a medium bowl.
3. Slice and seed the tomatoes.
4. Heat oil and margarine in a 9-1/2-inch diameter nonstick ovenproof skillet over medium heat. Add the asparagus and sauté until crisp-tender, about 2 minutes.
5. Raise the heat to medium-high, add the tomatoes and sauté 2 minutes longer.
6. Pour the egg mixture over the asparagus mixture and cook for a few minutes until the eggs start to set.
7. Sprinkle the cheese over the mixture and reduce heat to medium-low, cooking until the frittata is almost set but the top is still runny, about 2 minutes.
8. Place the skillet under the broiler and broil until the top is set and golden brown, about 5 minutes.
9. Remove from broiler and let stand for 2 minutes. Slice and serve either hot or at room temperature.

Nutrition facts

Serving size: 2-inch wedge (115g)
Servings per container: 8

Amount per serving:

• Calories: 90
• Calories from Fat: 50
• Total Fat: 5g
• Saturated Fat: 2g
• Trans Fat: 0g
• Cholesterol: 50mg
• Sodium: 125mg
• Total Carbohydrate: 3g
• Dietary Fiber: 1g
• Sugars: 2g
• Protein: 7g

Avocado salsa

Ingredients

• 16 6-inch corn tortillas, each cut into 6 wedges
• 1/8 tsp salt and 1/8 tsp salt and 1/4 tsp salt, divided use
• 1/2 15.5-oz. can no-salt-added black beans, rinsed, drained
• 1 medium cucumber, peeled, seeded, finely chopped
• 1 small green bell pepper, finely chopped
• 1 medium rib of celery, finely chopped
• 2-3 Tbs snipped, fresh cilantro
• 2 Tbs fresh lime juice
• 1/8 tsp crushed red pepper flakes
• 2 medium avocados, diced

Directions

1. Preheat the oven to 350°F.
2. On a large baking sheet, arrange half the tortilla wedges in a single layer.
3. Bake for 10 minutes, or until lightly golden.
4. Sprinkle with 1/8 teaspoon salt.
5. Transfer to a serving bowl.
6. Repeat with the remaining tortilla wedges and the remaining 1/8 teaspoon salt.
7. Meanwhile, in a medium serving bowl, stir together the beans, cucumber, bell pepper, celery, cilantro, lime juice, the final 1/4 teaspoon salt and red pepper flakes.
8. Using a rubber scraper, gently fold in the avocados.
9. Serve with the tortilla wedges.

Nutrition facts

Serving size: 1/4 c salsa and 6 chips
Amount per serving:

• Calories: 108
• Total Fat: 4.5g
• Saturated Fat: 0.5g
• Trans Fat: 0.0 g
• Polyunsaturated Fat: 1.0g
• Monounsaturated Fat: 2.5g
• Cholesterol: 0mg
• Sodium: 88mg
• Carbohydrates: 16g
• Fiber: 4g
• Sugars: 1g
• Protein: 3g

White bean and walnut dip

Number of servings: 6

Ingredients

• 1 c Mushrooms, chopped
• 1/4 c White onion, chopped
• 1 tsp Minced garlic
• 1 15 oz can of Navy beans, drained and rinsed
• 1/2 c Toasted walnuts, finely chopped
• 1 Tbs Parsley, minced
• 1 Tbs Fresh basil, chopped
• 1Tbs Cooking wine
• 2 tsp Worcestershire sauce
• 1/4 tsp Hot pepper sauce

Directions

1. Coat a large skillet with nonstick cooking spray. Place over medium heat until warm.
2. Add mushrooms, onions and garlic. Cook for 10 minutes, or until most of the liquid has evaporated.
3. Transfer to a food processor or blender.
4. Add the beans, walnuts, parsley, basil, cooking wine and Worcestershire sauce. Process until smooth.
5. Season with hot sauce. Add salt substitute and pepper to taste.
6. Transfer to a medium bowl.
7. Store tightly covered in the refrigerator for up to 2 days.

Nutrition facts

Serving size: 1/4 c (212g)
Servings per container: 6
Amount per serving:

• Calories: 160
• Calories from Fat: 60
• Total Fat: 7g
• Saturated Fat: 0g
• Trans Fat: 0g
• Cholesterol: 0mg
• Sodium: 360mg
• Total Carbohydrate: 18g
• Dietary Fiber: 5g
• Sugars: 1g
• Protein: 8g

Slow-cooked black bean chili

 

Number of servings: 8

Ingredients

• 1 lb Boneless skinless chicken breasts, cubed
• 16 oz Thick n’ chunky salsa
• 3 15 oz cans black beans, drained and rinsed
• 1/2 c Fat-free reduced sodium chicken broth
• 1 Red bell pepper
• 1 c White onion, chopped
• 1 tsp Ground cumin seeds
• 2 tsp Chili pepper powder
• 1 tsp Dried oregano
• 1/4 c Fat-free sour cream

Directions

1. In a slow cooker, combine chicken, salsa, beans, broth, bell pepper, onion, cumin, chili powder and oregano.
2. Cook on low setting for eight hours, or until chicken is tender. Add water if mixture is thick.
3. Serve with sour cream.

Nutrition facts

Serving size: 1 cup (262g)
Servings per container: 10

Amount per serving:

• Calories 510
• Calories from Fat 5
• Total Fat 0.5g
• Saturated Fat 0g
• Trans Fat 0g
• Cholesterol 25mg
• Sodium 430mg
• Total Carbohydrate 86g
• Dietary Fiber 11g
• Sugars 14g
• Protein 36g

Quick and easy salmon patties

 

Number of servings: 2

Ingredients

• 1 6 oz can, no-salt-added pink salmon, drained and rinsed
• 1 Hard boiled Omega-3 egg, chopped
• 1 Tbs Whole wheat flour
• 2 Low-sodium dill pickles, chopped
• 1 Tbs Mustard
• 1 tsp Original blend Mrs. Dash®
• 1/4 tsp Ground black pepper
• 1/3 Onion, chopped

Directions

1. Preheat oven to 425°.
2. Put salmon into a mixing bowl. Using a fork, break up the large pieces of salmon into smaller pieces.
3. Add remaining ingredients and mix thoroughly. The mixture should be slightly moist. Add more whole wheat flour if needed to absorb any liquid that may stand in bottom of bowl.
4. Form patties about 1/2-inch thick.
5. Bake for 20 minutes or until golden brown.

Nutrition facts

Serving size: 3 oz patty (281g)
Servings per container: 2 Amount per serving:

• Calories: 330
• Calories from Fat: 160
• Total Fat: 17g
• Saturated Fat: 5g
• Trans Fat: 0g
• Cholesterol: 560mg
• Sodium: 510mg
• Total Carbohydrate: 7g
• Dietary Fiber: 1g
• Sugars: 2g
• Protein: 33g

Picante chicken

 

Ingredients

• Cooking spray
• 4 chicken breast halves, (about 4 ounces each), all visible fat discarded
• 1/4 to 1/2 tsp ground cumin
• 2 tsp olive oil
• 1/4 c mild picante sauce, lowest sodium available
• 1 c uncooked, instant brown rice
• 1/4 tsp ground turmeric, optional
• 1/4 tsp salt
• 2 Tbs fat-free or light sour cream
• 2 Tbs snipped, fresh cilantro

Directions

1. Preheat the oven to 350°F.
2. Lightly spray an 11 x 7 x 2-inch baking dish with cooking spray.
3. Put the chicken in the baking dish.
4. Sprinkle with the cumin, drizzle with the oil and spoon the picante sauce on top.
5. Using the back of a spoon, spread the sauce evenly over the chicken.
6. Bake for 25 minutes, or until the chicken is no longer pink in the center.
7. Meanwhile, in a small saucepan, prepare the rice using the package directions, omitting the salt and margarine and adding the turmeric.
8. Stir in the salt.
9. To serve, spoon the rice onto plates. Place the chicken beside the rice. Spoon the sauce over all.
10. Top the chicken with the sour cream and cilantro.

Nutrition facts

Serving size: 3 oz. chicken, 1/2 c rice and 1 Tbs sauce
Amount per serving:

• Calories: 245
• Total Fat: 4.5g
• Saturated Fat: 0.5g
• Polyunsaturated Fat: 1 g
• Monounsaturated Fat: 2.5g
• Cholesterol: 67mg
• Sodium: 296mg
• Carbohydrates: 20g
• Fiber: 1g
• Sugars: 1g
• Protein: 29g

Source: American Heart Association

Chicken, avocado and black bean salad

 

Number of servings: 2

Ingredients

• ½ Tbs fresh lime juice
• 1 c 50% less salt black beans
• 2 Tbs red bell pepper, chopped
• ½ tsp minced garlic
• ¼ tsp crushed red chili pepper flakes
• ¼ tsp ground black pepper
• 3 oz grilled chicken breast strips, cubed
• ½ c fresh avocado, cubed
• 6 cherry tomatoes
• ¾ tsp fresh cilantro

Directions

1. Place lime juice in a large bowl and gradually whisk in olive oil.
2. Stir in the beans, bell pepper, garlic, pepper flakes and pepper.
3. Add chicken strips, avocado, cherry tomatoes and top with cilantro.
4. Mix well.
5. Serve with fruit.

Nutrition facts

Serving size: 1 cup (264g)
Servings per container: 2

Amount per serving:

• Calories: 230
• Calories from Fat: 100
• Total Fat: 11g
• Saturated Fat: 1.5g
• Trans Fat: 0g
• Cholesterol: 20mg
• Sodium: 440mg
• Total Carbohydrate: 22g
• Dietary Fiber: 9g
• Sugars: 3g
• Protein: 15g

Veggie burritos

 

Number of servings: 4

Ingredients

• 2 tsp canola oil
• 3 large carrots, small dice
• 1 c broccoli, small dice
• 1 c cauliflower, small dice
• 1 (15-ounce) can black beans, rinsed and drained
• 1 Tbs chili powder
• 1 tsp cumin
• 1/4 tsp black pepper
• 1/2 tsp garlic powder
• 4 large low-carb whole wheat tortillas
• 8 Tbs reduced-fat shredded, cheddar cheese
• 1 c shredded lettuce
• 1 large tomato, diced
• 1/2 avocado, sliced (into 8 slices)

Directions

1. Heat oil in sauté pan over medium high heat.
2. Add the carrots, broccoli, and cauliflower, and sauté for 5-7 minutes.
3. Add the beans, chili powder, cumin, pepper, and garlic powder, and stir to incorporate.
4. Cook for 5 more minutes.
5. Scoop 1/4 of the veggie mixture into a tortilla.
6. Top with 2 tablespoons of cheese, 1/4 cup lettuce, diced tomatoes, and 2 avocado slices.
7. Fold into a burrito. Repeat the procedure for the remaining 3 burritos.

Nutrition facts

Serving size: 1 burrito
Amount per serving:

• Calories: 305
• Carbohydrate: 46g
• Protein: 20g
• Fat: 12g
• Saturated Fat: 2.7g
• Sugar: 7g
• Dietary Fiber: 23g
• Cholesterol: 10mg
• Sodium: 575mg
• Potassium: 850mg

Source: American Diabetes Association

BBQ chicken pizza

 

Number of servings: 8

Ingredients

• Cooking spray
• 1/2 pound boneless skinless chicken breast
• 1/4 tsp salt (optional)
• 1/4 tsp ground black pepper
• 1/4 c sugar-free apricot preserves
• 1/4 c barbeque sauce
• 1/2 tsp hot sauce
• 1 (12-inch) pre-packaged whole wheat Italian pizza crust
• 1/2 medium red onion, thinly sliced
• 1/2 c reduced-fat shredded Italian Style cheese
• 1/2 tsp dried oregano

Directions

1. Preheat the oven to 375 degrees F.
2. Spray a baking sheet with cooking spray.
3.  Season the chicken with salt (optional) and pepper on both sides.
4. Place the chicken on the prepared baking sheet and bake for 25 minutes or until the juices run clear.
5. Remove the chicken from the oven and chop into half-inch pieces.
6. In a small saucepan, combine the sugar-free apricot preserves, barbeque sauce, and hot sauce.
7. Bring to a boil. Spoon the sauce over the pizza crust.
8. Top the crust with cooked chicken, sliced onion, and cheese.
9. Sprinkle the cheese with the dried oregano.
10. Bake the pizza for 20-25 minutes or until the cheese is melted and bubbly.

Nutrition facts

Serving size: 1/8 of pizza
Amount per serving: 1/8 of pizza

• Calories: 155
• Carbohydrate: 22g
• Protein: 11g
• Fat: 3.5g
• Saturated Fat: 1.4g
• Sugar: 4g
• Dietary Fiber: 3g
• Cholesterol: 20mg
• Sodium: 315mg
• Potassium: 190mg

Orange nut whole wheat cake

 

Ingredients

• 1 1/4 c All purpose flour
• 1 c Whole wheat flour
• 1/2 c Splenda® brown sugar blend
• 1 tsp Baking soda
• 1/2 tsp Salt substitute
• 1 c Orange juice
• 1/2 c Canola oil
• 1 tsp Orange peel, grated
• 1 Omega-3 egg
• 1/2 c Walnuts, chopped

Directions

1. Preheat oven to 350°.
2. Grease and flour 8 or 9-inch square pan.
3. In a large bowl, combine all ingredients except walnuts; beat for 2 minutes at medium speed.
4. Stir in walnuts.
5. Pour batter into prepared pan. Bake for 40-50 minutes or until toothpick inserted in center comes out clean.

Nutrition facts

Serving size: 2-inch square (94g)
Servings per container: 9 

• Calories: 330
• Calories from Fat: 160
• Total Fat: 18g
• Saturated Fat: 1.5g
• Trans Fat: 0g
• Cholesterol: 20mg
• Sodium: 140mg
• Total Carbohydrate: 26g
• Dietary Fiber: 2g
• Sugars: 14g
• Protein: 5g

Crustless pumpkin pie

 

Number of servings: 8

Ingredients

• 1 Omega-3 egg, slightly beaten
• 1 16 oz can pumpkin
• 1/2 c Sugar
• 1/4 c Splenda®
• 1 tsp Ground cinnamon
• 1/2 tsp Ground ginger
• 1/4 tsp Ground cloves
• 12 oz Evaporated skim milk

Directions

1. Preheat oven to 425°.
2. Combine ingredients in order listed. Pour into an 8-inch pie plate sprayed with cooking spray.
3. Bake 15 minutes.
4. Reduce oven temperature to 350° and bake an additional 45 minutes or until knife inserted in center of pie comes out clean.
5. Cool. Serve with fat-free whipped topping.

Nutrition facts

Serving size: 1/8 of pie (114g)
Servings per container: 8
Amount per serving:

• Calories: 90
• Calories from Fat: 5
• Total Fat: 1g
• Saturated Fat: 0g
• Trans Fat: 0g
• Cholesterol: 25mg
• Sodium: 55mg
• Total Carbohydrate: 18g
• Dietary Fiber: 3g
• Sugars: 14g

Chocolate cake

Number of servings: 12

Ingredients

• 5 Egg whites
• 3/4 c Fat-free plain yogurt
• 3 c Zucchini, grated
• 1/2 c Unsweetened applesauce
• 1/2 c Unsweetened cocoa powder
• 2-1/2 c Cake flour
• 1 tsp Baking soda
• 2 tsp Baking powder
• 1/4 tsp Salt substitute
• 1/2 c Splenda®
• 2 tsp Ground cinnamon
• 1/2 tsp Cream of tartar
• 1/3 c Sugar
• 12 oz Fat-free whipped topping
• 1/4 tsp Vanilla extract
• 1 Tbs Unsweetened cocoa powder

Directions

1. Preheat oven to 350°.
2. Coat bottom of a 9x13-inch cake pan with cooking spray.
3. Combine all ingredients in large bowl; beat on low speed for 2 minutes, scraping sides of bowl often.
4. Pour mixture into cake pan.
5. Bake for 45-50 minutes or until toothpick inserted into center comes out clean.
6. Cool.
7. Top with fat-free whipped topping mixed with a few drops of vanilla. Dust with cocoa powder.

Nutrition facts

Serving size: 2-inch piece (105g)
Servings per container: 12
Amount per serving:

• Calories: 190
• Calories from Fat: 5
• Total Fat: 0.5g
• Saturated Fat: 0g
• Trans Fat: 0g
• Cholesterol: 0mg
• Sodium: 220mg
• Total Carbohydrate: 39g
• Dietary Fiber: 1g
• Sugars: 11g
• Protein: 5g

Tassajara granola

 

Number of servings: 24

Ingredients

• 4 1/2 c Old fashioned oats
• 3 c Almonds, slivered
• 1 1/2 c Sunflower seeds
• 1 1/2 c Dried pumpkin kernels and squash seeds
• 1 1/4 c Honey
• 1/4 c Maple syrup
• 1 Tbs Vanilla extract
• 1 1/2 tsp Ground cinnamon
• 1/2 tsp Almond extract
• 1/8 tsp Ground clove
• 3/4 c Canola oil
• 1 1/2 tsp Salt substitute

Directions

1. Preheat oven to 325°.
2. Put the oats, slivered almonds and sunflower, pumpkin and squash seeds in a large bowl.
3. In a small saucepan, combine the oil, honey, maple syrup, vanilla, almond extract, spices and salt.
4. Heat the mixture over low heat until it becomes watery.
5. Pour the oil mixture over the dry ingredients, tossing until everything is moistened.
6. Spread the mixture in a large baking pan or cookie sheet.
7. Bake in the middle of the oven for about 20 minutes, or until the granola turns golden, stirring every 5 minutes so the mixture toasts uniformly.
8. Transfer to a large bowl or cool baking pan and toss occasionally until the granola is thoroughly cool and dry.
9. Store in a tightly covered container.

Nutrition facts

Serving size: 1/2 c (63g)
Servings per container: 24
Amount per serving:

• Calories: 340
• Calories from Fat: 210
• Total Fat: 24g
• Saturated Fat: 2.5g
• Trans Fat: 0g
• Cholesterol: 0mg
• Sodium: 160mg
• Total Carbohydrate: 24g
• Dietary Fiber: 5g
• Sugars: 6g
• Protein: 10g

Double peanut crunch

 

Number of servings: 8

Ingredients

• 4 c Bite size shredded wheat cereal
• 1 c Unsalted dry roasted peanuts
• 1/4 c Trans fat free margarine
• 1/4 c Natural peanut butter
• 1 tsp Ground cinnamon

Instructions

1. Preheat oven to 350°.
2. In large bowl, combine cereal and peanuts.
3. In small saucepan, heat margarine, peanut butter and cinnamon over low heat until margarine and peanut butter are melted. Stir until blended.
4. Slowly pour over cereal mixture, mixing well.
5. Spread out in a 13x9-inch baking pan.
6. Bake 10-12 minutes, stirring occasionally.
7. Cool.

Nutrition facts

Serving size: 1/2 cup (55g)
Servings per container: 8
Amount per serving

• Calories: 270
• Calories from Fat: 160
• Total Fat: 18g
• Saturated Fat: 3.5g
• Trans Fat: 0g
• Cholesterol: 0mg
• Sodium: 85mg
• Total Carbohydrate: 23g
• Dietary Fiber: 4g
• Sugars: 2g
• Protein: 9g

Ginger-cinnamon fruit dip

 

Number of servings: 8

Ingredients

• 6 oz Low fat vanilla yogurt
• 1/4 c Low fat cream cheese, whipped
• 1 tsp Ground ginger
• 1/4 tsp Ground cinnamon

Directions

1. In a small bowl, combine yogurt, cream cheese, ginger and cinnamon until well blended.
2. Chill at least 1 hour.
3. Serve with fruit.

Nutrition facts

Serving size: 2 Tbs (27g)
Servings per container: 8
Amount per serving:

• Calories: 30
• Calories from Fat: 10
• Total Fat: 1g
• Saturated Fat: 0.5g
• Trans Fat: 0g
• Cholesterol: 5mg
• Sodium: 30mg
• Total Carbohydrate: 4g
• Dietary Fiber: 0g
• Sugars: 3g
• Protein: 2g

Cauliflower mash

 

Ingredients

• 1 medium head of cauliflower, cut into florets (about 6-7 cups)
• 3 Tbs Parmesan cheese
• ¼ cup fat-free sour cream
• ½ tsp minced garlic
• Pepper to taste

Directions

1. Cut the cauliflower into small florets.
2. In a large pot filled with about 2 inches of water, cook cauliflower for 15 minutes or until very tender.
3. Drain well.
4. In a blender, food processor, or with an immersion blender, puree the cauliflower with the sour cream, Parmesan cheese, and garlic until creamy. Don’t overmix!
5. Add pepper as needed.

Nutrition facts

Serving size: (170g)
Servings per container: 4
Amount per serving:

• Calories: 70
• Calories from Fat: 15
• Total Fat: 1.5g
• Saturated Fat: 1g
• Trans Fat: 0g
• Cholesterol: 5mg
• Sodium: 115mg
• Total Carbohydrate: 11g
• Dietary Fiber: 4g
• Sugars: 5g
• Protein: 5g

Cobb Salad

Lettuce(s):

• Romaine
• Green leaf
• Watercress

Other vegetables:

• Avocado
• Tomato

Fruit:

• None

Toppings:

• Roquefort cheese
• Roasted turkey breast
• Hard-cooked eggs

Dressing:

• Mustard vinaigrette
  

Greek Salad

Lettuce(s):

• Romaine

Other vegetables:

• Cucumbers
• Green onion
• Tomato
• Olives
• Chopped parsley
• Chopped oregano
• Minced garlic

Fruit:

• None

Toppings:

• Feta cheese
• Anchovy filets

Dressing:

• Red wine vinaigrette

Taco Salad

Lettuce(s):

• Romaine
• Arugula

Other vegetables:

• Cooked corn
• Shredded carrot
• Cilantro
• Avocado

Fruit:

• None

Toppings:

• Black beans
• Cheddar cheese
• Monterey Jack cheese
• Lean ground beef or turkey (cooked with taco seasoning)
• Baked tortilla chips

Dressing:

• Vinaigrette made with red wine vinegar and/or rice vinegar
• Splash of lime juice

Winter Citrus Salad

Lettuce(s):

• Arugula

Other vegetables:

• Fennel
• Avocados

Fruit:

• Orange wedges
• Grapefruit wedges

Toppings:

• Homemade whole grain croutons
• Grille salmon

Dressing:

• Oil and citrus juice combo

Fruit and Spinach Salad

Lettuce(s):

• Spinach

Other vegetables:

• Red onion

Fruit:

• Sliced strawberries
• Mandarin oranges
• Blackberries and/or raspberries
• Dried cranberries

Toppings:

• Roasted almond slices
• Blue cheese

Dressing:

• Raspberry vinaigrette

Apple and Pear Salad

Lettuce(s):

• Boston

Other vegetables:

• Celery

Fruit:

• Diced apples
• Diced pears
• Raisins
• Chopped dates
• Grapes (cut in half)

Toppings:

• Hazelnuts, pecans, and/or walnuts
• Blue cheese
• Grilled chicken breast

Dressing:

• Maple vinaigrette or any other sweet dressing

Simple Bibb Lettuce Salad

Lettuce(s):

• Bibb Lettuce

Other vegetables:

• Shallots
• English cucumber
• Radishes
• Avocado
• Fresh parsley

Fruit:

• None

Toppings:

• Pine nuts
• Swiss cheese
• Diced eggs

Dressing:

• Red wine or mustard vinaigrette

 

Homemade Greek yogurt ranch dressing

 

Number of servings: 1

Ingredients

• 1 tablespoon dried parsley
• 1/2 - 2 teaspoons garlic powder
• 1/2 - 2 teaspoons onion powder
• 1/2 - 1 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1 tablespoon fresh chives
• 1 cup nonfat plain Greek yogurt
• 1/3 cup buttermilk
• 1 teaspoon Dijon mustard
• 1 teaspoon lemon juice

Instructions

1. Place the spices (dried parsley - fresh chives) into a food processor and pulse a few times, until the spices have been ground up a bit.
2. Scrape down the sides.
3. Place the remaining ingredients — Greek yogurt, buttermilk, Dijon, and lemon juice — into the food processor and pulse until the ingredients have been fully incorporated.
4. Scrape down the sides, if needed, and pulse again.
5. Transfer into a sealable container (like a mason jar) and place in the fridge until you're ready to use it.

Nutrition facts

Serving size: 1 cup (262g)
Amount per serving:

• Calories: 206
• Calories from Fat: 10
• Total Fat: 1.1g
• Saturated Fat: 0.5g
• Trans Fat: 0g
• Protein: 16.7g