Your Guide To Great Health & Better Living

Make Each Day, a Low-Fat Day – I

“Vegetables are a must on a diet.
I suggest carrot cake, zucchini bread, and pumpkin pie.” — Jim Davis

Yes, you can’t ever get enough of the dieting recipes, advantages of eating fit, getting rid of junk from your plate etc. But how much of that is practically possible in your daily routine? Do you always have time to go through the elaborate recipes and salads? Probably not! So why not set aside a day of the week, when you can actually go through the whole shebang of healthy eating and savor it. It could be a weekday or a weekend, but make sure to cut out junk, totally and not indulged in rich treats.

Breakfast : Raisin and Spice Oatmeal with Almonds

At just 219 calories per serving, you can easily afford to serve this oatmeal with a small glass of milk, for a very balanced, hearty breakfast. It’s also a quick recipe, cooking included, in just 10 minutes.


Ingredients:
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
Preparation:
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.

Mid-day Snack : Low Calorie Blueberry Smoothie

The rich blue color in blueberries, is a well known cancer preventing anti-oxidant. Pair that with the fact that blueberries are naturally low in calories, and this recipe is top-notch when it comes to healthy recipes at just 120 calories.


Ingredients:
6 oz. lite, blueberry yogurt
1/2 cup ice cubes (about 4)
1/4 cup fresh or frozen blueberries
Preparation:
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.

Lunch (Salad) : Spinach Salad with Nectarine and Balsamic Vinaigrette

This healthy recipe is loaded with Vitamin K (for good bone health), thanks to all that spinach. Spinach also contains healthy flavonoids that function to protect against ovarian and prostate cancer.


Ingredients:
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
Preparation:
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.

Lunch (Main Course) : Salmon with Citrus-Cilantro Salsa

The power nutrients in this healthy recipe for salmon, aside from the muscle-building protein, is omega-3 fatty acids. These acids are important for protecting heart health, and may also benefit eyesight, mental health, and immunity. Paired with a rich dose of vitamin C from the oranges, this salmon with citrus-cilantro salsa is a stellar healthy recipe.


Ingredients:
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
Preparation:
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

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