Author: NutriScape Downloads Staff

Popcorn with Sugar and Spice

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Popcorn with Sugar and Spice

Course: Snack
Servings: 4
Calories: 120kcal

Ingredients

  • 8 cups air-popped popcorn
  • 2 tbsp unsalted butter
  • 2 tbsp sugar
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg

Instructions

  • Heat the butter, sugar, cinnamon and nutmeg on the stove in a saucepan until butter melts and sugar dissolves. If preferred, microwave the ingredients in a microwave-safe bowl. Be careful not to burn the butter.
  • Drizzle spiced butter mixture over popped popcorn; mix well. Serve immediately for best results.

Nutrition

Serving: 2cups | Calories: 120kcal | Carbohydrates: 12g | Protein: 2g | Fat: 7g | Cholesterol: 16mg | Sodium: 2mg | Potassium: 56mg | Fiber: 3g | Calcium: 6mg | Phosphorus: 60mg

Stuffed Avocado with Black Bean and Corn Salsa

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Stuffed Avocado with Black Bean and Corn Salsa

Prep Time10 mins
Cook Time0 mins
Course: Appetizer, Salad, Snack
Cuisine: Cardiac (Low Cholesterol, TLC), Low Saturated Fat, Vegan, Vegetarian (May include Dairy,Eggs,Etc.)
Keyword: fruit, Vegetable
Servings: 6
Calories: 160kcal

Ingredients

  • 3 fresh avocados, halved and pitted
  • 1/2 cup black beans, canned
  • 1/3 cup corn kernels, frozen
  • 1/4 cup red bell pepper, diced
  • 2 Tbsp Bernstein's Restaurant Recipe Italian salad dressing
  • 2 Tbsp shallots, diced
  • optional 12 fresh cilantro leaves and salt to taste

Instructions

  • In a small bowl, combine black beans, corn, red pepper, shallots and salad dressing. Season with salt, if desired.
  • Top avocado halves with black bean and corn mixture, dividing ingredients evenly. Garnish with cilantro leaves.

Nutrition

Serving: 116g | Calories: 160kcal | Carbohydrates: 14g | Protein: 2g | Fat: 12g | Saturated Fat: 1.5g | Cholesterol: 0mg | Sodium: 65mg | Potassium: 472mg | Fiber: 7g | Calcium: 9mg | Iron: 1mg

Deviled Eggs

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Deviled Eggs

Course: Brunch, Snack
Servings: 2
Calories: 137kcal

Ingredients

  • 2 large eggs
  • 2 tsp canned pimento
  • 1/2 tsp dry mustard
  • 2 tbsp mayonnaise
  • 1/2 tsp black pepper
  • 1/8 tsp paprika

Instructions

  • Hard boil the eggs. Drain and cool.
  • Peel the eggs, then cut lengthwise and remove yolk.
  • Dice pimento and mix with yolk, dry mustard, mayonnaise and black pepper.
  • Place mixture inside egg whites in equal parts. Sprinkle eggs with paprika.

Nutrition

Serving: 2halves | Calories: 137kcal | Carbohydrates: 1g | Protein: 6g | Fat: 11g | Cholesterol: 353mg | Sodium: 176mg | Potassium: 66mg | Fiber: 0g | Calcium: 34mg | Iron: 3mg

Easy Kale Salad

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Easy Kale Salad

This is so easy to make, healthy and delicious. Serve to guests and everyone will rave!
Prep Time15 mins
refrigerate15 mins
Total Time30 mins
Course: Salad
Servings: 4
Calories: 229kcal

Ingredients

  • 1 large head kale, stemmed, leaves cut into bite-size pieces
  • 1/2 cup balsamic vinegar
  • 1/3 cup extra-virgin olive oil
  • 1/2 lemon, juiced
  • 1/4 cup slivered raw almonds
  • coarse sea salt to taste

Instructions

  • Place kale in a large bowl. Drizzle balsamic vinegar, olive oil, and lemon juice over the top; toss to coat. Add almonds and salt; toss to combine. Cover the bowl with plastic wrap and refrigerate until flavors combine, 15 to 30 minutes.

Nutrition

Calories: 229kcal | Carbohydrates: 7.5g | Protein: 1.8g | Fat: 21.8g | Saturated Fat: 3g | Cholesterol: 0mg | Sodium: 93mg | Potassium: 128mg | Fiber: 1g | Calcium: 41mg | Iron: 2mg

Coconut Oatmeal

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Coconut Oatmeal

Delicious oatmeal made with coconut, raisins, cranberries, walnuts. Brown rice can be used in place of oatmeal.
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Breads, Grains, and Cereals, Breakfast, Carbohydrate Foods
Servings: 6
Calories: 379kcal

Ingredients

  • 3 1/2 cups plain or vanilla soy milk
  • 1/4 tsp salt
  • 2 cups  rolled oats
  • 1/4 cup pure maple syrup
  • 1/3 cup raisins
  • 1/3 cup dried cranberries
  • 1/3 cup sweetened flaked coconut
  • 1/3 cup chopped walnuts
  • 1 (8 ounce) container plain yogurt (optional)
  • 3 tbsp honey (optional)

Instructions

  • Pour the milk and salt into a saucepan, and bring to a boil. Stir in the oats, maple syrup, raisins, and cranberries. Return to a boil, then reduce heat to medium. Cook for 5 minutes. Stir in walnuts and coconut, and let stand until it reaches your desired thickness. Spoon into serving bowls, and top with yogurt and honey, if desired.

Nutrition

Calories: 379kcal | Carbohydrates: 63.1g | Protein: 11.6g | Fat: 10.4g | Saturated Fat: 2g | Cholesterol: 2mg | Sodium: 212mg | Potassium: 499mg | Fiber: 5.1g | Calcium: 140mg | Iron: 3mg

Greek Zoodle Salad

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Greek Zoodle Salad

Zucchini noodles are becoming quite popular and this is a great combination of zoodles and Greek salad!
Prep Time15 mins
refrigerate10 mins
Total Time25 mins
Course: Appetizer, Entree, Main Course, Salad
Servings: 4
Calories: 147kcal

Equipment

  • spiralizer

Ingredients

  • 2 zucchini
  • 1/4 English cucumber, chopped
  • 10 cherry tomatoes or more to taste
  • 10 pitted kalamata olives, halved, or you can use black or green olives if you prefer
  • 1/4 cup thinly sliced red onion
  • 2 oz crumbled reduced-fat feta cheese
  • 2 tbsp Bertolli extra-virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1 tsp Italian seasoning
  • salt and ground black pepper to taste

Instructions

  • Using a spiralizing tool cut the zucchini into strands. Placethe strands in a large bowl and top with cucumber, tomatoes, olives, red onion, and feta cheese.
  • Whisk olive oil, lemon juice, Italian seasoning, salt, and pepper together in a bowl until dressing is smooth; pour over salad and toss to coat. Marinate salad in refrigerator for 10 to 15 minutes.

Nutrition

Calories: 147kcal | Carbohydrates: 9.1g | Protein: 5g | Fat: 11.1g | Saturated Fat: 2g | Cholesterol: 5mg | Sodium: 391mg | Potassium: 408mg | Fiber: 2.1g | Calcium: 57mg | Iron: 1mg

Healthy Garden Salad

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Healthy Garden Salad

Edamame (green soybeans), corn, cherry tomatoes and black beans combine to make a colorful salad with a light lime vinaigrette dressing.
Course: carbohydrate, Entree, Main Course, Salad
Servings: 8
Calories: 252kcal

Ingredients

  • 5 tbsp red wine vinegar
  • 3 tbsp grapeseed oil
  • 1/3 cup chopped fresh cilantro
  • 2 limes, juiced
  • 1 tsp white sugar
  • 3/4 tsp salt
  • 2 cloves garlic, minced
  • 1 (1 pound) package frozen shelled edamame (green soybeans)
  • 3 cups frozen corn kernels
  • 1 pint cherry tomatoes, quartered
  • 4 green onions, thinly sliced
  • 1 (15 ounce) can black beans, rinsed and drained

Instructions

  • In a large serving bowl, whisk together the red wine vinegar, grapeseed oil, cilantro, lime juice, sugar, salt and garlic. Set aside.
  • Bring a large pot of lightly salted water to a boil. Add the soybeans and boil for 3 minutes. Add corn to the boiling water and continue cooking for 1 more minute. Drain very well, and pour into the bowl with the dressing. Gently mix in the cherry tomatoes, green onions and black beans. Cover and refrigerate for at least 2 hours before serving to chill and blend the flavors.

Nutrition

Calories: 252kcal | Carbohydrates: 33.4g | Protein: 13.1g | Fat: 9.8g | Saturated Fat: 1g | Cholesterol: 0mg | Sodium: 438mg | Potassium: 788mg | Fiber: 8.7g | Calcium: 148mg | Iron: 4mg

DASH and Low Sodium Variations:

Cut the Salt in the recipe by half. Very Low sodium diets may need to cut out the salt altogether.

Cauliflower Popcorn

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Cauliflower Popcorn

What an innovative idea and a healthy after-school snack but it's not just for kids! Try using colored cauliflower to give it eye appeal.
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Appetizer, Snack
Servings: 4
Calories: 83kcal

Ingredients

  • 1 large head cauliflower, broken into small florets
  • 1 tbsp Bertolli olive oil
  • 1/2 tsp garlic salt

Instructions

  • Preheat oven to 400 degrees F (200 degrees C).
  • Whisk olive oil and garlic salt together in a large bowl; add cauliflower and toss to coat completely. Spread cauliflower out onto a baking sheet.
  • Bake in the preheated oven until golden and tender, 15 to 18 minutes.

Nutrition

Calories: 83kcal | Carbohydrates: 11.2g | Protein: 4.2g | Fat: 3.6g | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 290mg | Potassium: 638mg | Fiber: 5.3g | Calcium: 97mg | Iron: 1mg

Black Bean Black Bean Veggie Burgers

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Black Bean Veggie Burgers

Much better than frozen veggie burgers! These are super easy and truly a delight.
Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Course: Entree, Main Course
Servings: 4
Calories: 198kcal

Ingredients

  • 1 16 ounce) can black beans, drained and rinsed
  • 1/2 onion, quartered
  • 1/2 green bell pepper, quartered
  • 3 cloves garlic, peeled
  • 1 egg
  • 2 tsp chili powder
  • 1 tsp smoked paprika or plain if you dont have smoked
  • 1 tbsp  cumin
  • 1 tsp Tabasco pepper sauce
  • 1/2 cup whole grain bread crumbs

Instructions

  • Preheat oven to 375 degrees and lightly oil a baking sheet.
  • In a medium bowl, mash black beans with a fork until thick and pasty.
  • In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
  • In a small bowl, stir together egg, chili powder, paprika, cumin, and Tabasco sauce. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
  • Place patties on baking sheet, and bake about 10 minutes on each side.

Nutrition

Calories: 198kcal | Carbohydrates: 33g | Protein: 11g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 46mg | Sodium: 607mg | Potassium: 515mg | Fiber: 10g | Calcium: 99mg | Iron: 4mg

Salt-free Seasoning Dip

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Easy Salt-free Seasoning Dip

Course: Appetizer, Snack
Servings: 8
Calories: 30kcal

Ingredients

  • 1/2 cup plain non-fat Greek yogurt
  • 1/2 cup  sour cream
  • 1 1/2 tsp salt-free herb seasoning blend
  • 1 tsp  reduced-sodium Worcestershire sauce

Instructions

  • In a small bowl combine all  ingredients. Cover and chill at least 4 hours to allow flavor to develop. Stir before serving.

Nutrition

Serving: 2tbsp | Calories: 30kcal | Carbohydrates: 1g | Protein: 2g | Fat: 2g | Cholesterol: 6mg | Sodium: 20mg | Potassium: 40mg | Fiber: 0g | Calcium: 28mg | Phosphorus: 33mg