Here are some healthy and delicious foods!
1.bookworm apple bark.
1 Granny Smith Apple
1 tablespoon peanut butter
2½ tablespoons golden or black raisins
1½ tablespoons dried sweetened cranberries
1 small bunch of fresh chives or fresh parsley (optional plate garnish) Cut apple into four quarters, starting at the stem. Remove the core by cutting away to leave a flat surface on the apple quarter. Be careful not to cut too much of the edible portion of the apple away. Drop and slightly spread the peanut butter on apple quarters. Mix together the raisins and dried
cranberries then sprinkle on peanut butter. Cut chives into
one inch pieces and garnish. Serves: 1
1 Cup of Fruit per Serving
Fruit and/or Veggie Colors: Purple, Green, Red Nutrition Information per Serving: calories: 272, total fat: 8.1g, saturated fat: 1.5g, % calories from fat: 25%, % calories from saturated fat: 5%, protein: 5g, carbohydrates: 50g, cholesterol: 0mg, dietary fiber: 6g, sodium: 79mg
Each serving provides: An excellent source of fiber and a good source of vitamin C.
Eating honey and lemon help the battle agianst obesity
2.Vegetable pizza
3 cups frozen mixed vegetables with mushrooms
5 slices Italian bread (1 oz. slices; each ~ 1” thick and 5” long)
1 tablespoon olive oil½ cup prepared pizza sauce
1 cup finely chopped tomato
½ cup very finely diced onion
1 tablespoon dried oregano leaves
1 teaspoon garlic powder
2 ½ tablespoons grated Parmesan cheese Instructions: Pre-heat oven to 350º F and place oven rack in middle-high position. Microwave frozen vegetables, then pat dry. Brush all bread slices lightly with oil and spread each with ~ 1½ tablespoons sauce. Combine all vegetables in a medium-sized bowl. Carefully spoon vegetable mixture equally onto bread slices. Sprinkle with oregano and garlic powder and then with cheese. Bake about 5-7 minutes, until bread is brown on the edges and all vegetables are piping hot. Serve immediately. Serves: 5
1 Cup of Vegetables per Serving
Fruit and/or Veggie Colors: Green, White, Yellow, Orange, Red Nutrition Information per Serving: calories: 182, total fat: 5.0g, saturated fat: 1.1g, % calories from fat: 24%, % calories from saturated fat: 5%, protein: 6g, carbohydrates: 29g, cholesterol: 2mg, dietary fiber: 5g, sodium: 339 mg Each serving provides: An excellent source of vitamin A and a good source of vitamin C, folate and fiber.
3.Galloping good egg plant
½ cup eggplant, diced½ cup fresh mushrooms, diced¾ cup fresh tomatoes, chopped3 seconds butter-flavored cooking oil spray¾ oz. fat-free mozzarella cheese (use a string cheese stick) Instructions: Spray skillet with cooking oil. Sauté eggplant, mushrooms, and tomatoes in skillet until tender but cooked. Drain off extra juice and top with shredded or ‘peeled’ cheese. Let it melt. Serves: 1 1½ Cups of Vegetables per ServingFruit and/or Veggie Color(s): Purple, White, Red Nutrition Information per serving: calories: 95, total fat: 2.9g, saturated fat: 0.3g, % calories from fat: 25%, % calories from saturated fat: 2%, protein: 9g, carbohydrates: 10g, cholesterol: 4mg, dietary fiber: 3g, sodium: 151mg Each serving provides: An excellent source of vitamins A and C, and a good source of potassium, calcium and fiber.
4.Banana in a Blanket
1 (6 inch) whole wheat tortilla 1 tablespoon reduced-fat smooth peanut butter1 medium banana1 teaspoon maple syrup or honey1 tablespoon crunchy, nutty nugget cereal Instructions: Lay tortilla on a plate. Spread peanut butter evenly on the tortilla. Sprinkle cereal over peanut butter. Peel and place banana on the tortilla and roll the tortilla. Drizzle maple syrup or honey on top. Optional: garnish with more cereal on top. Serves: 1
½ Cup of Fruit per Serving
Fruit and/or Veggie Color(s): White Nutrition Information per serving: calories: 303, total fat: 6.4g, saturated fat: 1.2g, % calories from fat: 17%, % calories from saturated fat: 3%, protein: 9g, carbohydrates: 63g, cholesterol: 0mg, dietary fiber: 7g, sodium: 306mg Each serving provides: An excellent source of fiber, and a good source of vitamin C, folate, magnesium and potassium.
5.Corner Kick Pita Pocket
½ cup spinach, trimmed leaves¼ cup cucumber, peeled and sliced¼ cup carrots, shredded1 tablespoon salsa, mild1 tablespoon fat-free ranch salad dressing1 (6 ½ inch) pita pocket4 oz. extra-lean ground beef (5% fat), cooked 1 cup cantaloupe, cubed Instructions: Combine spinach, cucumber, and carrots with salsa and ranch dressing, mix well. Cut pita in half. Using your finger, slowly open the pocket so as not to tear the bread. Divide beef and veggie mix in half and place in each pocket half. Serve each pocket with ½ cup of cantaloupe. Serves: 2
1 Cup of Fruits and Vegetables per Serving
Fruit and/or Veggie Color(s): Green, White, Orange, Red Nutrition information per serving: calories: 247, total fat: 5.5g, saturated fat: 2.2g, % calories from fat: 20%, % calories from saturated fat: 8%, protein: 21g, carbohydrates: 29g, cholesterol: 51mg, dietary fiber: 4g, sodium: 400mg
6.Ranch Hand Nachos
Each serving provides: An excellent source of vitamins A and C, and a good source of folate, magnesium, potassium and fiber. ½ cup spinach, trimmed leaves¼ cup cucumber, peeled and sliced¼ cup carrots, shredded1 tablespoon salsa, mild1 tablespoon fat-free ranch salad dressing1 (6 ½ inch) pita pocket4 oz. extra-lean ground beef (5% fat), cooked 1 cup cantaloupe, cubed Instructions: Combine spinach, cucumber, and carrots with salsa and ranch dressing, mix well. Cut pita in half. Using your finger, slowly open the pocket so as not to tear the bread. Divide beef and veggie mix in half and place in each pocket half. Serve each pocket with ½ cup of cantaloupe. Serves: 2
1 Cup of Fruits and Vegetables per Serving
Fruit and/or Veggie Color(s): Green, White, Orange, Red Nutrition information per serving: calories: 247, total fat: 5.5g, saturated fat: 2.2g, % calories from fat: 20%, % calories from saturated fat: 8%, protein: 21g, carbohydrates: 29g, cholesterol: 51mg, dietary fiber: 4g, sodium: 400mg Each serving provides: An excellent source of vitamins A and C, and a good source of folate, magnesium, potassium and fiber.
