1
Adobe Stock
Tri-Melon Fruit Salad
Melons are water-packed fruits that cool and hydrate. They are low calorie, only 60 (or less) calories per cup, per Harvard Health. Melons are quite sturdy, don’t mush easily, can be grilled, strung on a skewer and taste great with savory flavors. This recipe pairs sweet juicy melon, with salty Parmesan cheese and cool fresh mint leaves, for a refreshing flavor contrast.
5.0 out of 2 reviews
SERVES
6
CALORIES PER SERVING
56
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
10 min
TOTAL TIME
10 min
Ingredients
2 cups watermelon, cubed
2 cups honeydew melon, cubed
2 cups cantaloupe, cubed
1 lemon, juiced
¼ cup fresh mint leaves, chopped
2 tbsp Parmesan cheese, garnish (optional)
Directions
1 Place melon cubes in a large serving bowl. Pour lemon juice over melon and top with mint leaves and Parmesan cheese, if using, and toss gently.
Nutrition Facts
Amount per serving
Serving size1 cup
calories
56
total fat
0.3g
saturated fat
0.1g
protein
1g
carbohydrates
14g
fiber
1.2g
sugar
11.9g
added sugar
0g
sodium
20mg
TAGS:
Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Vegan, Low-Sodium, Low-Fat, Anti-Inflammatory, Family-Friendly, Quick & Easy, Snack, Dessert, Side Dish
Rate recipe
Share recipe
2
Adobe Stock
Mason Jar Chicken Salad with Avocado Ranch Dressing
Mason jars make for customizable, portion-controlled meals, and just require a fork to eat on the go. They can be prepared ahead of time and can last between 3 to 5 days in the fridge. To avoid a soggy salad, make sure you place the salad dressing at the bottom first and place greens or toppings like nuts or seeds at the topto keep them crunchy. When you’re ready to eat, just shake to distribute the dressing. You can use leftover rotisserie chicken to save time.
contains Dairy
5.0 out of 1 reviews
SERVES
4
CALORIES PER SERVING
338
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
10 min
COOK TIME
8 min
TOTAL TIME
18 min
Ingredients
1 tbsp avocado oil
1 lb boneless skinless chicken breast halves, cut into 1-inch cubes
1 tbsp chili powder
1 avocado
2 tbsp low-fat cottage cheese (or Greek yogurt)
1 lime, juiced
1 tsp ranch seasoning blend
1 ½ cups cherry tomatoes, halved
1 cup canned corn, drained and rinsed
1 medium red onion, thinly sliced
1 large head broccoli, rinsed and chopped into florets
Directions
1 In a large skillet over medium heat, add avocado oil. Place chicken in skillet and sprinkle chili powder over chicken. Cook, stirring often until browned, about 8 to 10 minutes. Remove from heat and cool.
2 In a food processor place avocado, cottage cheese, lime juice and ranch seasoning and process until smooth, about 30 seconds to 1 minute.
3 To assemble the mason jars, divide the dressing among four 32-oz jars with lids. Repeat with remaining ingredients, layering tomatoes, chicken, corn, red onions, and broccoli. Place lids tightly on jars and refrigerate until ready to eat.
Nutrition Facts
Amount per serving
Serving sizeOne 32-oz mason jar
calories
338
total fat
13g
saturated fat
1.9g
protein
32g
carbohydrates
27g
fiber
9.2g
sugar
7.2g
added sugar
0g
sodium
304mg
TAGS:
Dairy, Diabetes-Friendly, Heart-Healthy, Mediterranean, High-Fiber, High-Protein, Anti-Inflammatory, Cholesterol-Conscious, Lunch
Rate recipe
Share recipe
3
Adobe Stock
Mediterranean Grilled Veggie Wraps
Eggplants, squash, and bell peppers are the most popular veggies to grill, according to the Food Network. They cook fast, and taste sweeter, slightly smoky, and more tender after a little heat, but can be equally tasty served hot or cold. They’re also surprisingly filling, thanks to all the fiber, so you won’t miss the meat in these vegetarian wraps. Choose a whole-wheat flatbread for even more fiber and protein, or lavash bread, which is thin.
contains Wheat, Dairy
5.0 out of 1 reviews
SERVES
4
CALORIES PER SERVING
383
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
15 min
COOK TIME
7 min
TOTAL TIME
22 min
Ingredients
1 medium eggplant, thinly sliced
2 medium zucchinis, thinly sliced
1 large red bell pepper, thinly sliced
1 medium red onion, thinly sliced (optional)
3 tbsp extra-virgin olive oil (or avocado oil)
¼ tsp kosher salt
⅛ tsp freshly ground black pepper
¼ cup fresh parsley, chopped (or mint leaves)
¼ cup reduced-fat feta cheese, crumbled (or goat cheese or vegan cheese)
4 medium-sized whole wheat flatbreads (or tortilla)
½ cup hummus
Directions
1 Heat a grill or grill pan over medium-high heat. Brush eggplant, zucchinis, bell pepper, and red onion with olive oil and sprinkle with salt and pepper.
2 Place vegetables on grill, and cook until lightly charred, about 5 to6 minutes. Flip and cook another 2 to3 minutes until tender. Remove from heat and place cooked vegetables in a large mixing bowl. Add chopped parsley and feta cheese and toss to combine.
3 Spread 2 tbsp hummus over each flatbread. Divide veggie mixture evenly among the flatbreads. Fold flatbread over the mixture and secure together with string or wrap in aluminum foil.
Nutrition Facts
Amount per serving
Serving sizeOne wrap
calories
383
total fat
17g
saturated fat
3.5g
protein
13g
carbohydrates
46g
fiber
10.2g
sugar
10.6g
added sugar
1g
sodium
778mg
TAGS:
Wheat, Dairy, Diabetes-Friendly, Mediterranean, Vegetarian, High-Fiber, Anti-Inflammatory, Lunch, Dinner
Rate recipe
Share recipe
4
Anna Shepulova/Adobe Stock
Whole Wheat Veggie Pasta Salad
Using a kind of pasta made out of chickpeas bumps up the protein of this meal to 14 grams per serving, and increases the fiber to 5 grams per serving, all while keeping it gluten-free and vegan-friendly.
By using pasta made out of chickpeas instead of white pasta, you can increase both protein and fiber content in your meal, all while keeping it gluten-free and vegan-friendly. This dish is jam-packed with four different veggies providing a bounty of nutrients and additional fiber. Pasta salad tastes better the longer it sits as flavors will have time to meld together.
5.0 out of 1 reviews
SERVES
8
CALORIES PER SERVING
156
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
10 min
COOK TIME
15 min
TOTAL TIME
25 min
Ingredients
2 cups chickpea penne pasta (lentil or whole wheat pasta)
4 tbsp extra-virgin olive oil, divided
1 medium zucchini, diced
1 large red bell pepper, diced
1 cup French beans, sliced in half
1 small red onion, diced
½ cup sweet peas (optional)
2 tbsp red wine vinegar
1 tbsp nutritional yeast (optional)
¼ tsp kosher salt
⅛ tsp freshly ground black pepper
1 cup fresh basil leaves, loosely packed, garnish
Directions
1 In a large pot, cook pasta according to package directions. Drain and set aside.
2 In a large non-stick skillet, turn on the stove to medium-high heat. Add 1 tbsp olive oil, zucchini, red bell pepper, French beans, and red onion. Cook for 7 to 8 minutes, until vegetables are slightly tender. Turn off heat, stir in sweet peas, if using, and cooked pasta.
3 In a small bowl, whisk together remaining 3 tbsp olive oil, red wine vinegar, and nutritional yeast, if using. Season with salt and black pepper and pour dressing over pasta and veggie skillet. Toss until mixed. Garnish with basil leaves. Enjoy warm or cold.
Nutrition Facts
Amount per serving
Serving size1 cup
calories
156
total fat
8g
saturated fat
1.1g
protein
5g
carbohydrates
16g
fiber
3.8g
sugar
2.8g
added sugar
0g
sodium
40mg
TAGS:
Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Vegan, Low-Sodium, Family-Friendly, Side Dish
Rate recipe
Share recipe
5
Adobe Stock
Strawberry Chia Oat Bars
You can make your own no-sugar added jam using chia seeds, which absorb up to 12 times their weight in liquid, per the Cleveland Clinic. Chia seeds are virtually flavorless but are high in fiber and contain both protein and omega-3s per USDA data. These dessert bars contain 100 percent whole grains, can last in the fridge for 1 week or be frozen for 3 months. Short on time? Skip step two and replace the strawberry filling with 1¼ cups of no-sugar added strawberry preserves.
contains Wheat, Peanuts
5.0 out of 2 reviews
SERVES
16
CALORIES PER SERVING
116
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
10 min
COOK TIME
35 min
TOTAL TIME
1 hr 5 min
Ingredients
2 ½ cup frozen strawberries
2 tbsp chia seeds
1 tsp pure vanilla extract
1 cup quick oats
½ cup whole wheat flour
3 tbsp honey
1 tbsp ground cinnamon
¼ tsp baking powder
⅛ tsp kosher salt
½ cup peanut butter (or almond butter)
Directions
1 Preheat oven to 350 degrees F and line an 8-x-8-inch square baking pan with parchment.
2 Place strawberries in a small saucepan over medium heat until berries begin to bubble and cook, about 10 minutes. Remove from heat, mash strawberries using a fork and stir in chia seeds and vanilla extract. Let cool for at least 30 minutes. Jam will thicken as it cools and reduce down to about 1 ¼ cups.
3 In a large mixing bowl, whisk together oats, flour, honey, cinnamon, and baking powder. Stir in peanut butter. Mixture will be sticky and crumbly. Press ⅔ of the mixture into the prepared pan, reserving ⅓ for topping.
4 Spread strawberry chia jam in an even layer over the oat layer. Sprinkle remaining oat mixture on top of the jam layer and gently press it into the jam layer.
5 Bake for 25-30 minutes, until golden brown.
Nutrition Facts
Amount per serving
Serving sizeOne square
calories
116
total fat
5g
saturated fat
0.8g
protein
3g
carbohydrates
14g
fiber
2.6g
sugar
4.6g
added sugar
3.3g
sodium
44mg
TAGS:
Wheat, Peanuts, Diabetes-Friendly, Heart-Healthy, Vegetarian, Low-Sodium, Family-Friendly, Dessert
Rate recipe
Share recipe
6
Getty Images
Limeade
You can make your own refreshing, naturally sweetened limeade using just three ingredients. Plus, it’s a great way to increase your water intake and get a bit of vitamin C from the limes. You can also tweak this recipe any number of ways, depending on your taste: Use sparkling instead of plain water, combine it with ice cubes in a blender to make an icy version, or stir in fresh mint or basil leaves or frozen berries.
5.0 out of 1 reviews
SERVES
8
CALORIES PER SERVING
19
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
3 ½ cup water (or sparkling water)
4 limes, juiced (½ lime juice)
2 tbsp maple syrup
1 lime, thinly sliced, for garnish
Directions
1 Pour water, lime juice, maple syrup, and 2 cups of ice into a large pitcher. Stir with a large wooden spoon.
2 Divide among 8 glasses and garnish with lime slices.
Nutrition Facts
Amount per serving
Serving size4 oz
calories
19
total fat
0g
saturated fat
0g
protein
0g
carbohydrates
5g
fiber
0.1g
sugar
3.4g
added sugar
3g
sodium
1mg
TAGS:
Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Vegan, Low-Sodium, Low-Calorie, Family-Friendly, Quick & Easy, Beverage
Rate recipe
Share recipe
7
Natalia Klenova/Shutterstock
An Easy Hummus Recipe
Here’s a basic hummus recipe that’s as simple to prepare as it is delicious. You can use this as the base for whatever hummus flavor you prefer. Find ways to alter this recipe to your exact preference below to keep your hummus game fresh all year round!
contains Sesame
4.8 out of 4 reviews
SERVES
8
CALORIES PER SERVING
137
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
5 min
COOK TIME
25 min
TOTAL TIME
30 min
Ingredients
2 lemons, juiced
2 cloves garlic
1 can chickpeas, drained and rinsed
½ tsp baking soda
⅓ cup tahini
½ tsp kosher salt
½ tsp ground cumin
2 tbsp olive oil
Directions
1 Place lemon juice and garlic in a food processor or blender, and process until well blended. Leave in the processor and prepare the other ingredients.
2 Pour chickpeas into a small saucepan and sprinkle baking soda over them. Top chickpeas with enough water to cover them by about 2 inches. Place the pan over high heat and bring to a boil. Continue to boil, reducing heat as needed, for 20 minutes. Remove from heat, drain chickpeas, and rinse them thoroughly under cold water. Add chickpeas to the food processor.
3 Add remaining ingredients to the food processor and blend on high until the mixture is completely smooth. Serve immediately or store in an airtight container in the refrigerator until serving.
Nutrition Facts
Amount per serving
Serving size¼ cup
calories
137
total fat
10g
saturated fat
1.3g
protein
4g
carbohydrates
11g
fiber
2.6g
sugar
1.6g
added sugar
0g
sodium
220mg
TAGS:
Sesame, Diabetes-Friendly, Gluten-free, Anti-Inflammatory, Mediterranean, Vegetarian, Vegan, Snack
Rate recipe
Share recipe
8
Cameron Whitman/Stocksy
Peach Cucumber Salsa
This salsa is a perfect showcase for the taste and texture of fresh produce. From the mild crunch of hydrating cucumber to the sweet juiciness of fresh peach, this fruity salsa recipe is sure to be a favorite at your next party or any given Taco Tuesday. Lime juice brings the flavors together and adds a healthy dose of vitamin C to your plate, per the USDA.
SERVES
8
CALORIES PER SERVING
24
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
TOTAL TIME
10 min
Ingredients
2 limes
½ tsp kosher salt
¼ tsp freshly ground black pepper
½ English cucumber, diced
2 peaches, diced
½ red bell pepper, diced
¼ medium red onion, diced
¼ cup fresh cilantro, finely chopped
1 jalapeño, finely chopped
Directions
1 Zest 1 of the limes. Into a small bowl, squeeze the juice from both limes. Add salt, pepper, and zest to lime juice.
2 Place the remaining ingredients in a large serving bowl and gently toss to combine. Drizzle with lime juice mixture and toss again. Chill until serving.
Nutrition Facts
Amount per serving
Serving size½ cup
calories
24
total fat
0.1g
saturated fat
0g
protein
1g
carbohydrates
6g
fiber
1.1g
sugar
3.9g
added sugar
0g
sodium
71mg
TAGS:
Gluten-free, Diabetes-Friendly, Anti-Inflammatory, Heart-Healthy, Low-Fat, Low-Sodium, Whole30 Diet, Vegetarian, Vegan, Quick & Easy, Paleo Diet
Rate recipe
Share recipe
9
Brent Hofacker/Adobe Stock
Healthy Broccoli Salad
Broccolisalad usually starts off fine, but then its nutritional value plummets as it’s drowned in a mayo-based, sugary dressing with dried fruit. This lightened-up version usesGreek yogurtin the dressing to cut back on saturated fat and add somecalciumand gut-friendlyprobiotics, per the USDA. Fresh grapescut down on the sugar but still bring the flavor. Because they’re full of water,grapesare lower in energy density (calories in a given weight) than raisins. TheCDC cites eating more low-energy-density foods as a great step toward cutting calories and reaching a healthy weight while keeping hunger under control.
contains Dairy, Tree Nuts
5.0 out of 1 reviews
SERVES
4
CALORIES PER SERVING
140
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
15 min
TOTAL TIME
15 min
Ingredients
1 large head broccoli, rinsed and chopped into florets
1 medium carrot, shredded
1 cup red grapes, halved
¼ medium red onion, diced
¼ cup sliced almonds
½ cup plain nonfat Greek yogurt
1 tbsp honey
2 tbsp white wine vinegar
2 slices bacon, cooked until crisp and broken into bits
Directions
1 In a large bowl, combine broccoli, carrot, grapes, onion, andalmonds.
2 In a small bowl, whisk together yogurt, honey, and vinegar. Pour dressing over the broccoli mixture, and toss gently to evenly coat.
3 Sprinkle bacon over top before serving.
Nutrition Facts
Amount per serving
Serving size1 cup
calories
140
total fat
4.5g
saturated fat
0.5g
protein
7g
carbohydrates
21g
fiber
4g
sugar
13g
added sugar
4g
sodium
95mg
TAGS:
Dairy, Tree Nuts, Heart-Healthy, Gluten-free, Low-Sodium, Mediterranean, Side Dish, Quick & Easy