Enjoy your fruits of the farmers market with this refreshing dish. This low calorie, nutrient packed dish is a great addition to any meal and a great way to get your fruit servings for the day.
Watermelon is a delicious, healthful choice for summer, and its sweet taste can satisfy any sweet tooth. Watermelon is 92 percent water and has less than 50 calories per cup. It’s a source of vitamin A for eye health and vitamin C for the immune system support. Choose a watermelon without a flat side and that sounds hollow when you knock on it. Look for a melon with a dull (not shiny) rind free of soft spots, gashes or blemishes.
Navy beans are a low fat, protein-rich starchy vegetable, full of vitamins, minerals and an excellent source of dietary fiber. Both navy beans and green beans are good sources of antioxidants, which may protect against chronic disease.
Salsa is a tasty way to eat your fruits and vegetables. Trying making your own tortilla chips with whole wheat tortillas. This saves fat, calories and salt. Preheat oven to 350 degrees. Place tortillas on baking sheet. Brush with olive oil and season to taste. Cut into wedges and bake 8 to 10 minutes until crispy.
Steaming carrots can help retain their water-soluble vitamins as boiling vegetables in water can cause nutrients to leach out. Carrots are an excellent source of vitamin A, which helps maintain vision. One carrot provides more than 200% of your daily value for Vitamin A.
To keep muffin batter from turning purple, toss frozen blueberries with flour before adding them to mix. To add more nutrients and fiber to baked goods, substitute half of the all-purpose flour called for whole-wheat flour. If you don’t have buttermilk on hand, you can use 1 tablespoon of white vinegar or lemon juice plus enough milk to measure 1 cup. Stir and let stand for 5 minutes. You can also use 1 cup of plain yogurt or 1-3/4 teaspoons cream of tartar plus 1 cup milk.
Summer fruits taste sweet but their high water content makes for a surprisingly low carbohydrate content, especially once you consider how much fiber they provide. This recipe is listed as a dessert but could also be served as a side or a topping for a summer salad.
Spring is the time to enjoy asparagus at its finest. Look for firm stalks, with the buds still tight. Asparagus is incredibly versatile in that it can be grilled, roasted, steamed, or blanched as in this recipe or for a surprise addition to a veggie tray. Cook more than you need for a meal… there are always uses for leftovers.