Ingredients Required
1 (16 ounce) package dry penne pasta.
8 roma (plum) tomatoes, diced.
1/2 cup Italian dressing.
1/4 cup finely chopped fresh basil.
1/4 cup diced red onion.
1/4 cup grated Parmesan cheese.
Directions to Prepare
Bring a large pot of lightly salted water to a boil. Place the penne pasta in the pot, cook 10 minutes, until al dente, and drain.
In a large bowl, toss the cooked pasta with the tomatoes, Italian dressing, basil, red onion, and Parmesan cheese.
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Ingredients Required
2 ounces Mature cheddar cheese.
2 tablespoons plum and apple chutney.
2 slices bloomer bread.
Directions to Prepare
Spread bread with plum and apple chutney. Layer in chunks of mature cheddar. Assemble sandwich and serve with “chips”.
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Time: 30 minutes
Servings: 6
Calories: 16.1
Total fat: 6.1
Saturated fat: 2.1
Cholesterol: 46
Sodium: 1,357
Total carbohydrate: 12.1
Dietary fiber: 1.6
Sugar: 4
Protein: 13.4
Ingredients Required
1 tablespoon butter.
1/2 cup chopped onion.
1/2 cup chopped celery.
4 (14.5 ounce) cans chicken broth.
1 (14.5 ounce) can vegetable broth.
1/2 pound chopped cooked chicken breast.
1u20091/2 cups egg noodles
1 cup sliced carrots.
1/2 teaspoon dried basil.
1/2 teaspoon dried oregano
salt and pepper to taste.
Directions to Prepare
In a large pot over medium heat, melt butter. Cook onion and celery in butter until just tender, 5 minutes. Pour in chicken and vegetable broths and stir in chicken, noodles, carrots, basil, oregano, salt and pepper. Bring to a boil, then reduce heat and simmer 20 minutes before serving.
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Time: 25 minutes
Ingredients Required
4 teaspoons oil, divided
2 eggs, beaten
2 carrots, chopped
salt and ground black pepper to taste
3 cloves garlic, crushed
150g frozen peas
4 scallions, minced
750g cooked rice
1 teaspoon soy sauce, or to taste
Directions to Prepare
Heat a wok or large pan over high heat; add 1 teaspoon oil. Cook and stir eggs in the hot oil until scrambled and set, 3 to 4 minutes. Transfer eggs to a plate; clean the wok and return to high heat.
Mix 1 tablespoon oil, carrots and salt in the hot wok; cook and stir for 2 minutes. Add garlic to carrots; cook and stir until garlic is fragrant and browned, about 2 minutes. Stir peas and scallions into carrot mixture; cook and stir until peas are warmed, 1 to 2 minutes. Lower heat to medium.
Stir rice into carrot mixture; add scrambled eggs, soy sauce, salt and pepper. Cook and stir rice mixture until heated through, 2 to 3 minutes.
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Time: 4 minutes.
Calories: 328.5
Servings: 1
INGREDIENTS REQUIRED
1 banana peeled.
2 cups orange juice.
1 dash Ginger.
DIRECTION TO PREPARE.
Blend together at medium speed until smooth.
Suggestion: Can also add 8 ounces of non-fat vanilla yogurt for a breakfast on the go!
There are many ways to enjoy a flavorful, caffeinated cup that’s also good for you.
Coffee may already be a big part of your mornings, but did you know that there’s been a lot of new research highlighting its health benefits? Yep. Turns out, drinking a cup of Joe can give you an extra boost of vitamins, and sipping on espresso can actually help you live longer. That’s the thing about coffee … just when you think you know everything about the world’s favorite morning beverage, there’s something new to discover.
1. Measure your milk or creamer before you pour it in.
A common mistake that can make coffee less healthy? Adding too much milk or creamer. “If you prefer the taste of real cream or half and half, you can still enjoy them in your coffee, but keep in mind that we often overdo it when we add these items in,” says Maryann Walsh, RD, CDE. “I always recommend measuring out what a serving of cream, half and half, or your favorite creamer is to get a visual… you may find that you are using anywhere from two-to-five times more than 1 serving.”
2. Measure how much sugar you’re adding, too.
This applies to any kind of sugar or sweetener you may like in your coffee. “Real sugar can be fine in moderation, but I always recommend measuring the sugar you are adding or using pre-portioned packets,” Walsh says. Typically, one packet is about one teaspoon.
3. Ditch sugary flavorings for natural ones.
Even better, upgrade your coffee creamer. Most available at the grocery store try to recreate natural flavors via artificial ingredients. So why not just opt for the real thing? If vanilla lattes are your favorite, opt for real vanilla, says registered dietitian Kelsey Lloyd, MS, RD, LDN. You can also use honey or maple syrup to sweeten your cup.
4. Add flavor to grounds before brewing.
A super-easy way to add flavor without the extra calories and sugar is to use cinnamon, nutmeg, food-grade lavender, or another spice to your coffee grounds before brewing, Lloyd says. Putting these in before you hit the start button helps infuse the flavor with the grounds.
5. Choose dairy-free creamers.
“Many plant-based creamers made with coconut or almond milk are formulated in a way that makes them lower in calories and fat, and there are often numerous fun flavors to choose from,” Walsh says.
6. Use a low-calorie, natural sweetener.
“Opting for low-calorie natural sweeteners, like stevia (available at most coffee shops now) or monk fruit, is a great way to sweeten up your coffee without adding excess sugar and calories,” Walsh suggests.
7. Don’t drink it on an empty stomach.
Studies, like one published in the Proceedings of the National Academy of Sciences of the United States of America in 2017, have found that the bitterness in coffee can signal the body to create more stomach acid.
“Sometimes the acidity of coffee can upset your stomach when there’s nothing else in your digestive system,” Lloyd says. It can also cause your blood sugar to spike after a bad night’s sleep, says a new study from the University of Bath. The best way to prevent this? Drink it with or after breakfast.
8. Ask for fewer pumps of syrup.
Making coffee at home is the best way to ensure you know exactly what’s going into it. But if you’re ordering at a coffee shop, make your choice simple.
“Keep in mind that the flavorings are usually syrup-based and high in sugar, and the standard recipe may call for multiple ‘pumps’ of these syrups,” Walsh says. “Oftentimes, your drink can taste just as good if not better with just one pump of the syrup.” Ask, and you shall receive!
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Time: 5 minutes
Servings: 12
Calories: 104
INGREDIENTS REQUIRED
1 (8 ounces) packaged reduced-fat cheese, softened.
1/2 cup granular sucrolose sweetener ( such as Splenda ), or more to taste.
1(8 ounces) container frozen whipped topping, thawed.
1 teaspoon vanilla extract.
DIRECTION TO PREPARE
Beat cream cheese and sucrolose sweetener together in a bowl using an electric mixer until smooth and creamy; stir in whipped topping and vanilla extract until smooth.
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Time: 2 hrs
Servings: 6
Calories: 343.2
INGREDIENTS REQUIRED
1 pie shell, 9 inch baked.
4 cups strawberries, fresh and sliced.
11/2 cups water.
3/4 cups granulated sugar.
2 tablespoon cornstarch.
3 ounces strawberry gelatin.
DIRECTION TO PREPARE
In baked pie crust, add sliced strawberries.
In small sauce pan, mix water, sugar and cornstarch, and bring to boil.
Boil until mixture is clear and thick, approximately 2 minutes.
Remove saucepan from heat and add the gelatin, stirring until dissolved. Pour this over the strawberries in pie shell, Chill and Serve.
Time: 8 minutes
Servings: 1
Nutritional facts
Calories: 428.3
Total fat: 10.6
Saturated fat: 1.2
Cholesterol: 0
Sodium: 14.1
Total carbohydrate: 80.4
Dietary fiber:10
Sugar: 41.7
Protein: 8.9
Ingredients Required
1 apple, whole.
1/4 cup apple juice, natural and unfiltered.
2 tablespoons raisins.
2 teaspoons maple syrup.
1/8 teaspoon cinnamon.
6 pecan halves, chopped.
1 teaspoon flax seed.
1 cup water.
1/2 cup oats.
2 tablespoons soy coffee creamer (optional).
Directions to Prepare
Peel & chop the apple into bite-sized pieces. Place apple, apple juice, raisins and maple syrup in a small saucepan. Cover and simmer over medium heat while you prepare the oatmeal. Apples should be tender but firm.
Place 1 cup of water in a small pot and bring to a boil. Add oats (quick cooking is fine) and reduce heat to low. Simmer until oats are soft and there is still a small amount of liquid in the pot. You don’t want to end up with an oatmeal puck! :).
ASSEMBLY: Place chopped pecans and flax seeds in the bottom of a nice bowl. Add cooked oatmeal on top. Scoop apple/raisin mixture on top of oatmeal and pour any remaining liquid over top.
Pour soy creamer (or milk etc.) into center of bowl & enjoy!
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Time : 1hr30mins
Servings: 4
Nutritional facts
Calories: 416.8
Total fat: 14.6
Saturated fat: 2.1
Cholesterol: 1.1
Sodium: 624.1
Total carbohydrate: 65.9
Dietary fiber: 8.8
Sugar: 3.1
Protein: 8.3
Ingredients required
4 large potatoes
1/4 cup cook oil
1 tablespoon parmesan cheese
1 tablespoon salt
1 tablespoon parilka
1/2 teaspoon pepper
1/2 teaspoon garlic powder
Direction to prepare
Wash potatoes, cut into wedges.
Place potatoes skin down in a baking dish.
Mix the next 6 ingredients together and brush onto potatoes.
Bake at 350 degree for 1 hour.
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