Hope you all can get out there and enjoy this beautiful weather this weekend. We will be walking tomorrow Friday at 11:00 at the Paradise High School Track if anyone wants to join us.
I hope you all have a awesome week. Until next time:
Berries
One cup of raspberries or blackberries has 8 grams of fiber. High-fiber foods release sugar into your bloodstream more slowly, so you won't have peaks and crashes. Pair them with part-skim string cheese for an on-the-fly nosh.
Lentils
These legumes are high in iron—a cup has nearly 80 percent of your daily recommended needs. And getting enough of the mineral is key: Without it, your blood can't properly carry oxygen through your body, making you feel wiped out. Have lentils with a vitamin C–rich food such as bell peppers; the nutrient maximizes iron absorption.
Popcorn
The snack's B vitamins help you convert food into energy you can use. And as with berries, popcorn's fiber maintains steady blood sugar for get-up-and-go that keeps going. Flavor air-popped kernels with olive oil cooking spray.
Non-Fat Plain Greek Yogurt
Compared with regular nonfat plain yogurt, this tangy treat delivers more than twice the energizing protein (18 g per 6-ounce serving). Plus, it has less sugar than the non-Greek style, helping you avoid blood sugar shifts. Mix in fruit for extra fiber.
Edamime
A cup has 17 g protein, 8 g fiber and 15 g slow-digesting carbs—the model macronutrient trifecta to send you from slow-mo to full throttle.
Recipes that will give you energy and keep you full!
Quick Breakfast Taco 2 Points Plus
A smaller cousin of the breakfast burrito, the breakfast taco made with reduced-fat cheddar and egg substitute is a satisfying and healthy breakfast option.
Ingredients
| Conversion chart |
- 2 corn tortillas
- 1 tablespoon(s) salsa
- 2 tablespoon(s) shredded reduced-fat Cheddar cheese
- 1/2 cup(s) liquid egg substitute
- Directions
- Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
- Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.
Cottage Cheese Veggie Dip =
Ingredients
| U.S. | Metric | Conversion chart |
- 1/2 cup(s) low-fat cottage cheese
- 1/4 teaspoon(s) lemon pepper
- 1/2 cup(s) each baby carrots and snow (or snap) peas
Directions
- Combine cottage cheese and lemon pepper. Serve with carrots and peas.
Gorp (trail mix)
2 servings =3 Points Plus
Ingredients
Ingredients
- 1/2 ounce(s) whole shelled (unpeeled) almonds
- 1/4 ounce(s) unsalted dry-roasted peanuts
- 1/4 ounce(s) dried cranberries
- 1 tablespoon(s) chopped pitted dates
- 1 1/2 teaspoon(s) chocolate chips
- Combine almonds, peanuts, cranberries, dates, and chocolate chips in a small bowl.
Southwestern Corn & Black Bean Salad
Here's a great make-ahead dinner--and leftovers are welcome for lunch the next day. If you make it ahead, don't add the salt and pepper until just before serving. That way, the salt won't render the vegetables soggy and the pepper won't lose its bite. Make It a Meal: Scoop up this salad and serve with grilled fish or chicken.
8 servings = 4 Points Plus (with 3 oz Chicken 7 PP) ( 5 oz Shrimp 7PP)
| U.S. | Metric | Conversion chart |
- 3 large ears of corn, husked
- 1/3 cup(s) pine nuts
- 1/4 cup(s) lime juice
- 1 tablespoon(s) extra-virgin olive oil
- 1/4 cup(s) chopped fresh cilantro
- 1/2 teaspoon(s) salt
- Freshly ground pepper, to taste
- 2 can(s) (15 ounce) black beans, rinsed
- 2 cup(s) shredded red cabbage, (see Tip)
- 1 large tomato, diced
- 1/2 cup(s) minced red onion
Directions
- Bring 1 inch of water to a boil in a Dutch oven. Add corn, cover and cook until just tender, about 3 minutes. When cool enough to handle, cut the kernels from the cobs using a sharp knife.
- Meanwhile, place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes.
- Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve.
Shrimp Cobb Salad
serves 1= 7 Points Plus
Ingredients
| . | Conversion chart |
- 3 cup(s) chopped hearts of romaine
- 5 grape or cherry tomatoes
- 1/4 cup(s) sliced cucumber
- 1 hard-boiled egg, sliced (see Tips & Techniques)
- 5 (31-40 per pound) cooked peeled shrimp
- Freshly ground pepper to taste
- 2 tablespoon(s) light blue cheese dressing
- Directions
- Combine lettuce, tomatoes, cucumber, egg, and shrimp in a bowl. Season with pepper. Toss with dressing and serve.
