Mediterranean Tuna Salad: from Denise Austin.com

Feel Full With This Quick Salad!

 

This tuna salad is full of protein and top-quality carbs, the kind that will keep you going all afternoon. And best of all, it's got a lot of flavor and is really filling.

Mediterranean Tuna Salad

Ingredients
2 cans (6 ounces each) water-packed tuna, drained
1 can (15.5 ounces) chickpeas, rinsed and drained
1 large red bell pepper, coarsely chopped
1 jar (4 ounces) marinated artichoke hearts, rinsed, drained, and coarsely chopped
1/3 cup coarsely chopped sweet red onion
10–12 kalamata olives, pitted and coarsely chopped
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 large garlic clove, crushed through a press

Preparation
Place the tuna in a medium bowl and flake with a fork. Add the chickpeas, bell pepper, artichoke hearts, onions, and olives. Toss to mix well. Add the lemon juice, oil, and garlic and toss until blended.

Makes 6 cups
Per 1 1/2 cups: 330 calories, 26 g carbohydrates, 26 g protein, 14 g total fat, 35 mg cholesterol, 5 g dietary fiber, 790 mg sodium
http://www.deniseaustin.com/newsletters/mediterranean-tuna-salad-recipe.aspx?xid=nl_DeniseAustinsMorningStretch_20120923

Herb Roasted Sweet Potatos

Nutritional Info

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 250.3

• Total Fat: 9.4 g
• Cholesterol: 0.0 mg
• Sodium: 66.2 mg
• Total Carbs: 39.3 g
• Dietary Fiber: 6.6 g
• Protein: 4.0 g

View full nutritional breakdown of Herb Roasted Sweet Potatoes calories by ingredient

Report Inappropriate Recipe

Herb Roasted Sweet Potatoes

Submitted by: LIZBETHMSR

1 serving = 1 medium sweet potato 1 serving = 1 medium sweet potato

Minutes to Prepare: 10

Minutes to Cook: 30

Number of Servings: 1

Ingredients

1 medium sweet potato (washed, dried and cut into bitesize chunks)
2 tsp Olive Oil
1 tsp dried Thyme (or to taste)
1/2 tsp garlic powder (or to taste)
Ground black pepper to taste

Directions

Preheat oven to 350

Wash and dry the potato (keeping the skins!)
Cut into bitesize chunks
In a bowl toss with olive oil to coat
In a zip top bag mix together the herbs (thyme, garlic powder & pepper)
Add the potatoes and shake
Spread the potatoes out on a baking sheet and bake at 350 for 20 - 30 minutes until fork tender and golden brown.

Number of Servings: 1

Recipe submitted by SparkPeople user LIZBETHMSR

Healthy Tuna Salad

(0g fiber/serving)

1 small can light tuna in water, drained
1 tablespoon light mayo
1/2 tablespoon pickle relish
2 slices of fresh apple, chopped
1/2 teaspoon celery seed
Black Pepper to taste

Mix all ingredients well & chill.

Nutrition Facts: Serving size, 1 ounce-calories 40, fiber 0g, protein 6g, fat 1g,  saturated fat 0g, carbohydrate 1g, cholesterol 8mg, sodium 35 mg, sugars 0g.

From Book: The Fiber35 Diet

Egg Salad

(0g fiber/serving)

1 boiled egg, whole
1boiled egg, white only
1/2 teaspoon dry mustard
1/2 tablespoon light mayo
1/2 tablespoon pickle relish
Pepper to taste

Place eggs in small bowl & mash with fork. Add remaining ingredients and mix well. Chill.

Nutrition Facts: Serving size, 1 ounce- calories 46, fiber 0g, protein 3g, fat 3g, saturated fat 1g, carbohydrates 2g,  cholesterol 70mg, sodium 80mg, sugar 1g.

From Book: The Fiber35 Diet

Homemade Salsa

(1g fiber/serving)

2 large tomatoes, seeded & chopped
1 serrano or jalepeno pepper, chopped
1/3 cup chopped green onion
2 tablespoons chipped fresh cilantro
2 tablespoons fresh lime juice
1/4 teaspoon salt
MIX ALL INGREDIENTS WELL & CHILL

Nutrition Facts: Serving size, 2 ounces - calories 13, fiber1g, protein 1g, fat 0g, carbohydrates 4g, cholesterol 0mg, sodium 100mg, sugars 2g.

From Book: The Fiber35 Recipes

Roasted Broccoli with Lemon & Shallots

- use these vegetable recipes with the poultry or fish recipes to complete the meal.
Serves two (2g fiber/servings)

2 Cups broccoli
1/2 Cup finely sliced shallots
1 teaspoon olive oil
Sea salt & pepper to taste
Juice of 1/2 small lemon

Preheat oven to 450f toss broccoli with shallots, oil, salt, and pepper.

Place on a large baking sheet (with sides) and roast until broccoli is tender and brown on bottom, 10-12min. Remove from oven and sprinkle with lemon juice. Toss gently & serve.

Brenda's TIP: Roasting broccoli is a very delicious alternative to steaming.

Nutrition Facts: Serving size: 1 cup-calories 95, fiber 2g,  protein 4g, fat 3g, saturated fat 0g,  carbohydrate 17g, cholesterol 0mg, sodium 37mg, sugars 4g.

From Book: The Fiber35 Diet

**I have also roasted potatos & carots they are always very yummy. I look forward to trying this recipe.

Cauliflower Mash

Serves 4: (1g fiber/serving)

1 pound cauliflower, trimmed
1/2 Cup Water
1/2 Cup Pacific Natural Foods low-sodium chicken broth
1 Tablespoon olive oil

Cut cauliflower, including the core, into 1-inch pieces. Bring the water & stock to a boil in a large pot. Add Cauliflower pieces. Cook until tender 20-30minutes. Drain cauliflower in colander & press with a small plate to release all the liquid in the cauliflower (this step is important for the texture of the dish). Transfer cauliflower into a food processor. Add olive oil & puree the mixture until it becomes smooth & creamy.

Brenda's TIP: This is a great substitue for mashed potatoes. You may add table fiber to up the fiber content.

Nutrition Facts: Serving Size, 1/2 cup -calories  95, fiber 1g, protein 2g, fat 3g, saturated fat 0g, carbohydrates 4g, cholesterol 0mg,  sodium 50mg, sugar 2g.

From Book: The Fiber35 Recipes

Cinnamon Sugar Sweet Potato Fries

Cinnamon Sugar Sweet Potato Fries
Try Joy's unfried alternative to churros!

Ingredients:
• 2 medium sweet potatoes (about 1 pound), peeled
• 1/4 cup whole wheat or oat flour
• 2 tbsp ground flaxseed
• 2 tbsp packed brown sugar
• 1 tsp ground cinnamon
• 1/8 tsp kosher salt
• 2 egg whites

Instructions:
Preheat the oven to 425 degrees F. Liberally coat a large cooking sheet with oil spray. The fries will be crispiest if baked directly on the baking sheet, without aluminum foil.
Cut the sweet potatoes length-wise into 1/2 inch thick slices, then cut each slice into 1/2 inch wide strips to form fries.
Combine flour, flaxseed, brown sugar, cinnamon and salt in a 1-pound resealable plastic bag. Crumble the ingredients together with your finger tips until they are evenly dispersed. Place the egg whites in a shallow dish and whisk until frothy.
Dip the fries into the egg whites, then tap them on the edge of the dish to drain any excess egg white. Add all fries to the plastic bag, seal and shake vigorously to coat them evenly with the breading mixture.
Delicately remove the fries from the bag and arrange them into a single layer, evenly spaced, on the prepared baking sheet. Mist the fries with oil spray.
Bake for 15 minutes, then turn the fries over and bake for an additional 10 to 15 minutes, or until crispy and browned. Let the fries cool slightly before serving to allow the coating to harden.

Source: Slim and Scrumptious by Joy Bauer

• Get more recipes featured on The Doctors!

Healthy Thanksgiving Stuffing - from The Drs

Healthy Thanksgiving Stuffing

6 servings

Ingredients:

6pieces of sprouted wheat bread, crust-on, chopped in 1-inch by 1-inch cubes
2 cloves garlic, minced
2 shallots, minced
2 tsp garlic powder
2 tsp onion powder
1 tbsp rosemary, minced
2 tsp thyme, minced
1 tbsp coconut oil
2 1/2 cups organic chicken stock (veggie stock ok too)
Cooking Instructions:In a medium-sized saucepan, melt coconut oil over medium heat.

Add garlic and shallots to pan, and sauté until fragrant.

Add rosemary and thyme to pan and stir with a wooden spoon.

Mix in the chicken stock, stirring constantly.
Add the garlic powder and onion powder, and continue to stir.
Cook over medium heat, and allow sauce to reduce, about 5 to 8 minutes.
Add salt and pepper, until desired taste is achieved.
Slowly add the bread to the saucepan, mixing with wooden spoon.
Allow the stock to saturate the bread and cook for an additional 3 minutes.

Remove from heat and allow stuffing to cool for about 3 to 5 minutes before serving.

Source: Jesse Brune © 2011 Stage 29 Productions LLC

Fight Fatigue Super Salad - from The Drs

Fight Fatigue More than 75 percent of people complain of serious fatigue at some point in their lives – and iron deficiency may be to blame.

OB/GYN Dr. Lisa Masterson explains that women are prone to iron deficiency because of their monthly cycle. “We lose blood, along with tissue,” she says. “Especially if you have heavier periods, you have to really check and make sure you’re not anemic, and also make sure that you eat foods that are going to help keep you [from feeling fatigued].”

To combat fatigue, try The Doctors’ Fatigue Fighting Super Salad!

Ingredients
• Kale: This leafy green is packed with iron
• Papaya cubes and strawberry slices: These fruits are high in vitamin C, which helps the body absorb iron.
• Peaches: Packed with iron.

Combine all ingredients and enjoy!

Spiced Roasted Carrots

Spiced Roasted Carrots - Seventh Generation

The recipe calls for cumin, but you can easily substitute chili powder or make the dish with only salt and pepper.

• Preheat oven to 400
• Peel one pound of carrots and cut them into strips that look like French fries
• In a bowl, mix 1 Tablespoon of extra virgin olive oil with 1 Teaspoon of cumin, or a little more to taste
• Add carrots to the bowl and mix until coated
• Place carrots on a cookie sheet, and sprinkle with salt and pepper
• Roast for 10 minutes. Mix with a spatula, and continue cooking until as crisp or as soft as you would like, 5 to 10 minutes more.

Smashed Red Potatoes With Cabbage

Recipes for Health: Smashed Red Potatoes With Cabbage

Andrew Scrivani for The New York Times
By MARTHA ROSE SHULMAN
Published: November 2, 2010

I set out to make a traditional Irish colcannon here, a mixture of mashed potatoes with cabbage and scallions. But I decided to go with a lighter carbohydrate load, using red boiling potatoes rather than starchier Idaho potatoes. Instead of making a purée of them, after cooking the potatoes in their skins I quarter them and, skin and all, smash them in a hot pan with a potato masher or the back of a spoon.

Recipes for Health
Martha Rose Shulman presents food that is vibrant and light, full of nutrients but by no means ascetic, fun to cook and to eat.

2 pounds red potatoes, scrubbed

Salt

1 pound cabbage (1/2 medium cabbage), quartered, cored and cut in thin shreds across the grain

2 tablespoons unsalted butter or extra virgin olive oil

2 heaped tablespoons chopped scallions (about 3 scallions)

2/3 cup low-fat milk (more as needed)

Freshly ground pepper

2 tablespoons minced chives (optional)

1. Cover the potatoes with water in a saucepan, add about 1/2 teaspoon of salt and bring to a boil. Reduce the heat to medium, cover partially and cook until tender all the way through when pierced with a knife, about 30 minutes. Do not drain the water, but using a skimmer or a slotted spoon, transfer the potatoes from the pot to a bowl. Cover tightly and allow to sit for five to 10 minutes. Then, using a towel to hold the potatoes steady (because they’re still hot), cut them into quarters.

2. Meanwhile, bring the water back to a boil, add more salt if desired and add the cabbage. Cook uncovered until tender, five to six minutes. Drain.

3. Heat the butter or oil over medium heat in a large, heavy nonstick skillet, and add the scallions. Cook, stirring, until they soften, about three minutes. Add the potatoes. Smash the potatoes to a coarse mash in the pan with a potato masher or the back of your spoon. Stir in the hot milk, and mix together well until the potatoes have absorbed all the milk. Stir in the cabbage, and season generously with salt and pepper. Add the chives, stir together until heated through and serve.

Yield: Serves six.

Advance preparation: You can cook the potatoes and cabbage several hours before proceeding with Step 3.

Nutritional information per serving: 172 calories; 4 grams fat; 3 grams saturated fat; 12 milligrams cholesterol; 30 grams carbohydrates; 5 grams dietary fiber; 39 milligrams sodium (does not include salt added during preparation); 5 grams protein

Martha Rose Shulman can be reached at martha-rose-shulman.com. Her latest book, “The Very Best of Recipes for Health,” was published recently by Rodale Books.

Low Fat, High Flavor Snacks - sides

Low Fat, High Flavor

Certified nutritionist and author of Slim and Scrumptious Joy Bauer, shares delicious tips and recipes for creating fattening foods without sacrificing flavor.

Skinny Foods
If you're looking for creative ways to enhance your weight-loss efforts, try these diet-friendly foods that offer phenomenal calorie bargains.

Air-Popped Popcorn: One cup of air-popped popcorn without any added butter or oil has only 30 calories!

Water Chestnuts: Sliced water chestnuts have a super satisfying crunchy texture a lot of dieters crave after giving up potato chips and other snack foods. You can munch your way through a whole can for just 50 calories.

Salsa: With less than 20 calories per 1/4 cup, salsa is a dieter's best friend. Bottled or fresh, salsa makes a terrific, low-cal dip for crunchy veggies, like baby carrots and celery sticks. It's also the perfect diet-friendly condiment for sandwiches, burgers and baked potatoes -- use it as a flavorful replacement for mayo, sour cream, butter and other fattening toppers.

Grape Tomatoes: One cup of grape tomatoes clocks in at only 30 calories. These bite-sized nibbles are sweet, colorful and ideal for snacking since you can pop them in your mouth one at a time.

Plain Nonfat Greek Yogurt: A 6-ounce container of plain nonfat Greek yogurt has around 100 calories and 15 to 18 filling grams of protein, which ismore than double the protein content of traditional nonfat yogurt. Jazz up plain yogurt with chopped fruit, vanilla extract or a sprinkle of ground cinnamon.

Atomic Fireballs: Yes, it may be ironic to see a nutritionist touting a nutrient-less sugar bomb, but these fiery treats are the best calorie value in candy! One extra-large fireball has just 40 calories and will last for a long time because it's rock-hard, so you can't just chomp through it like you can with other hard candies. Plus, their intense heat curbs your urge to snack on other foods.

Naturally-Flavored Seltzer: Naturally-flavored seltzer is simply carbonated water with a shot of fruit flavor. It doesn't contain sugar, artificial sweeteners, food dyes or anything else! It's completely calorie-free, fizzes like soda and comes in flavors like lime, orange, pomegranate, vanilla and white chocolate.

Egg Whites: Egg whites are pure, high-quality protein and just 17 calories each, which makes them the ideal ingredient for a low-cal breakfast with high-fill power.

Vegetable Soup: Studies have shown that by starting a meal with a fiber-rich bowl of broth-based vegetable soup, you can reduce your total meal calorie intake by 20 percent. The soup takes the edge off your hunger and fills you up quickly, so you end up eating less of your main entrée.

Cinnamon Sugar Sweet Potato Fries

Cinnamon Sugar Sweet Potato Fries
Try Joy's unfried alternative to churros!

Ingredients:
• 2 medium sweet potatoes (about 1 pound), peeled
• 1/4 cup whole wheat or oat flour
• 2 tbsp ground flaxseed
• 2 tbsp packed brown sugar
• 1 tsp ground cinnamon
• 1/8 tsp kosher salt
• 2 egg whites

Instructions:
Preheat the oven to 425 degrees F. Liberally coat a large cooking sheet with oil spray. The fries will be crispiest if baked directly on the baking sheet, without aluminum foil.

Cut the sweet potatoes length-wise into 1/2 inch thick slices, then cut each slice into 1/2 inch wide strips to form fries.

Combine flour, flaxseed, brown sugar, cinnamon and salt in a 1-pound resealable plastic bag. Crumble the ingredients together with your finger tips until they are evenly dispersed. Place the egg whites in a shallow dish and whisk until frothy.

Dip the fries into the egg whites, then tap them on the edge of the dish to drain any excess egg white. Add all fries to the plastic bag, seal and shake vigorously to coat them evenly with the breading mixture.

Delicately remove the fries from the bag and arrange them into a single layer, evenly spaced, on the prepared baking sheet. Mist the fries with oil spray.

Bake for 15 minutes, then turn the fries over and bake for an additional 10 to 15 minutes, or until crispy and browned. Let the fries cool slightly before serving to allow the coating to harden.

Source: Slim and Scrumptious by Joy Bauer
• Get more recipes featured on The Doctors!

Raspberry, Avocado, and Mango Salad

Raspberry, Avocado, and Mango Salad

Ingredients:

1 1/2 cups organic raspberries, divided
1/4 cup extra virgin olive oil
1/4 cup red wine vinegar
1 clove fresh garlic, coarsely chopped
1/4 teaspoon Kosher salt
1/8 teaspoon black ground pepper
8 cups organic mixed salad greens
1 ripe organic mango, diced
1 small ripe avocado, diced
1/2 cup thinly sliced red onion
1/4 cup hazelnuts, toasted and chopped, or sliced almonds (optional)

Preparation:
Puree 1/2 cup raspberries, oil, vinegar, garlic, salt and pepper in a blender until combined.
Combine greens, mango, avocado and onion in a large bowl. Pour the dressing on top and gently toss to coat.
Divide the salad among 5 salad plates. Top each with the remaining raspberries and sprinkle with nuts, if using.

Prep Time: 15 minsTotal Time: 15 mins

Nutrition Facts:
Number of Servings: 5 Amount Per Serving Calories: 215 Total Fat: 16 g Saturated Fat: 2 gCholesterol: 0 mg Sodium: 122 mg Total Carbohydrate: 18 g Dietary Fiber: 7 g Protein: 3 g

Cole Slaw

Ingredient:

1 package of cole slaw mix or shred cabbage, onion, carrots & celery
1/2 cup Mayo
1 tsp sugar
2 tbsp white vinegar
1 1/2 tsp celery salt

Directions:
Put all ingredients into a bowl. Stir well & chill for 1-2 hours before serving.

***Very Easy***

Beef Tenderloin with Green Bean & Cauliflower Mash ~ Justin & Irene

Beef Tenderloin with Green Bean and Cauliflower MashJustin and Irene

Ingredients (makes two servings)
2 three-ounce beef tenderloin steaks, trimmed of excess fat
1 Tablespoon reduced sodium soy sauce
1 Tablespoon minced garlic
1 Tablespoon reduced sodium Worcestershire sauce
1/4 medium red onion sliced
1 head of cauliflower
2 Tablespoons reduced fat cream cheese
2 scallions, sliced
8 ounces fresh green beans, cleaned and trimmed
1/8 cup sliced almonds
1 Tablespoon Galeos Caesar or Ginger Wasabi Dressing
Sea Salt

Instructions

Steak:
Put soy sauce, 1 tablespoon garlic, and Worcestershire sauce in a bowl. Marinate steak for 10 minutes. Place steak on a hot grill. Cook 4-5 minutes each side for medium rare.

Green Beans:
Spray pan with cooking spray. Saute 2 teaspoons of garlic and almonds with string beans until al dente. Toss in Galeos dressing.

Cauliflower Mash:
Steam cauliflower. Place in food processor with cream cheese. Mix until smooth, but not too smooth. Top with scallions

Place steak on plate, top with a few red onion rings. Place green beans on plate. Place 1 cup of cauliflower mash on plate, top with scallions. Reserve remaining cauliflower mash for another use

Nutritional information (per serving):
Calories 230
Fat calories 70
Total fat 8 grams
Saturated fat 2 grams
Cholesterol 45 milligrams
Sodium 380 milligrams
Total carbohydrates 21 grams
Fiber 7 grams
Sugars 10 grams
Protein 24 grams

Festive Vegetable Rice

http://beprepared.com/images/art/FestiveRiceRecipeCard.pdf

Oven-Fried Zucchini Sticks

From EatingWell: August/September 2005, EatingWell for a Healthy Heart Cookbook (2008)

4 servings
Active Time: 20 minutes
Total Time: 40 minutes

Ingredients
Canola or olive oil cooking spray
1/2 cup whole-wheat flour
1/2 cup all-purpose flour
2 tablespoons cornmeal
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 pounds zucchini, (about 3 medium), cut into 1/2-by-3-inch sticks
2 large egg whites, lightly beaten

Preparation
Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
Combine flours, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray.
Bake on the center rack for 10 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 8 to 10 minutes more. Serve hot.

Nutrition
Per serving: 127 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 23 g carbohydrates; 7 g protein; 4 g fiber; 427 mg sodium; 524 mg potassium.
Nutrition Bonus: Potassium (15% daily value).
1 1/2 Carbohydrate Serving

French FRIES!

If you know me you know how much I love fries!
I found this receipe I have made once & will have to try again because I know I can do better.

French Fries (from book: Faster! I'm Starving!)
(serves 4)

3 large potatos
3 tablespoons olive or corn oil
Large Frying pan
1 turner that Won't Melt
plate and paper towels

Peel 3 large potatoes then cut them into 1/2-inch slices. Cut the slices into 1/2-inch wide strips.
Heat 3 tablespoons corn or olive oil in a large frying pan over high heat. Add the potatoes and cook for 10-15 minutes, turning frequently, until they are brown. Drain on paper towels and serve immediately.

* I melted my turner & burnt some of them. Must try again.

Because some of this just didn't go so well I figured I better make fry sauce to go with it.
Ketchup, Mayo & a little Mustard (optional) I mixed it to fry sauce color & was all set.

~If you decided to make this let me know how it goes - I would love to get your feed back~