1 cup water
pinch of salt
1/2 cup rolled oats
1/4 cup non-fat milk
2 Tbsp raisins
1 tsp brown sugar
pinch of ground cinnamon
pinch of ground nutmeg
1 tsp roasted, slivered almonds
1. Pour the water and salt into a medium-sized saucepan, and place over medium-high heat. Bring the liquid to a boil, and then add the oats. Reduce the heat and continue cooking the oats for 5 minutes, stirring occasionally.
2. Remove the oatmeal from the stove, and stir in the milk, raisins, cinnamon, and nutmeg.
3. Divide the oatmeal into two bowls, and top each with half of the almonds.
It packs a punch of soluble fiber from the oats, a rich contributor to a healthy heart. An extra boost comes from the raisins, providing anti-oxidants which help to keep cells healthy by protecting them from free-radical damage.
6 oz. lite, blueberry yogurt
1/2 cup ice cubes (about 4)
1/4 cup fresh or frozen blueberries
1. Combine the blueberry yogurt, ice cubes, and blueberries in a blender. Blend on high until the ice cubes are crushed into small pieces. Pour, and serve. You may top with a few extra blueberries if you wish.
Blueberries are an excellent addition to your diet in any shape or form. This smoothie makes great use of the juiciest fresh, or frozen blueberries around.
1 tsp balsamic vinegar
1 tsp canola oil
1 tsp chopped fresh basil
Salt and pepper to taste
1 cup baby spinach leaves
1/4 cup sliced, fresh nectarines
1. In a small dish, whisk together the balsamic vinegar, canola oil, chopped basil, and a dash of salt and pepper to taste.
2. In a large bowl, toss together the spinach and sliced nectarines. Drizzle the balsamic vinaigrette over the salad.
Fresh fruit and spinach make for a light a healthy summer salad at just 65 calories. Add more seasonal fruits as per your taste like fresh strawberries or raspberries for the nectarines.
1 5-ounce salmon fillet
1/8 tsp ground red pepper
1/8 tsp ground paprika
1/2 cup orange segments, with membranes removed
1/4 cup chopped, fresh cilantro
1 green onions, chopped (about 1/4 cup)
1 tsp apple cider vinegar
1/4 tsp canola oil
1/8 tsp salt
1. Preheat oven to 350°.
2. Place salmon, skin side down, on a baking sheet coated with cooking spray. Combine salt, ground red pepper, and paprika in a small dish and prinkle mixture evenly over salmon fillets.
3. Bake at 350° for 10 minutes, or until fish flakes easily with a fork.
4. While fish is baking, slice orange segments into 1-inch pieces. Combine orange segments, and the next 5 ingredients in a small bowl.
5. When the fish has finished baking, place the fillet on a serving plate and spoon the salsa onto the salmon.
Per Serving: Calories 221, Calories from Fat 81, Total Fat 9g, (sat 0.5 grams), Cholesterol 80mg, Sodium 203mg, Pro 30g, CHO 5g, Fiber .75 g
This surprising quick dish, does look laborious and that’s it beauty. Apart from the fresh cilantro and oranges that compliment each other so beautifully, creating a light and fresh topping for the peppery salmon.
More Snacks, Dinner and Desserts to follow in Part II