Sticky Date Cupcakes

1 1/4 cups water
1 cup dates, pitted
3 ripe bananas, peeled and roughly chopped
2/3 cups coconut or almond flour
1 tablespoon vanilla extract
4 eggs
1 teaspoon maple syrup
1⁄2 teaspoon baking powder

Preheat oven to 270°F (185 C).
Grease muffin tins with the butter or ghee and set aside.
Heat the dates and water in a small saucepan over low heat until the dates break down and thicken. Use a fork to mash them together and set aside.
Place the flour, egg, banana, vanilla extract and baking powder in a blender or food processor and mix well until well combined.
Add the dates to the banana mixture and combine. Evenly distribute into the ramekins or muffin tin. Cook in the oven for about 20-22 minutes.
Allow the cakes to rest for 5 minutes before removing them to a serving plate. Scoop a dollop of creme on top and garnish with a fresh fruit or date.

Melon Mozzarella Prosciutto Skewers

Melon Mozzarella Prosciutto Skewers Recipe

Ingredients

1 large ripe cantaloupe
1/4 pound thinly sliced prosciutto de Parma
8 ounces cherry-size mozzarella cheese balls
1 cup fresh basil leaves
1/2 cup extra-virgin olive oil
1/4 teaspoon salt

Cut the melon in half and remove the seeds. Using a melon baller, scoop out small balls of melon flesh. Then cut each ball in half. Cut each mozzarella ball in half as well. Cut the prosciutto lengthwise into ½-inch strips.

To assemble, place one mozzarella half and one cantaloupe half together and wrap the prosciutto around them. Skewer with a toothpick.
To make the pesto, process the basil, olive oil and salt together until well blended.
Top each melon-mozzarella ball with a drizzle of pesto and serve.
Total time: 25 minutes  Yields 50

Nutrition (2 skewers per serving):

78 cal
7 g fat (2.4 g sat)
2 g carbs
120 mg sodium
0 g fiber
3 g protein

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Individual Phyllo Apple Cups

Candy apples are a decadent fall treat, but they’re loaded with sugar and calories. These rehabbed apple cups taste just as indulgent with all the gooey, seasonal goodness of fall, but contain just 144 calories a serving — that’s half the calories of a candy apple. Plus, the perfectly portioned apple cups are not only easier on your waistline, but on your teeth as well!

Serves 12

Ingredients:

Non-stick cooking spray
2 pounds Granny Smith apples, peeled, cored, and cut into ½-inch chunks
1/3 cup dried cranberries
Juice and finely grated zest of 1 lemon
2 tablespoons agave nectar
2 teaspoons freshly grated ginger
1 teaspoon ground cinnamon
½ teaspoon allspice
3 tablespoons butter, melted
2 tablespoons water
4 (9×16) sheets phyllo pastry, thawed
1 cup fat-free vanilla frozen yogurt

Directions:

Preheat the oven to 350°F. Coat a standard muffin pan with nonstick spray. Set aside.

In a large pot, combine the apples, cranberries, lemon juice, zest, agave, ginger, cinnamon and allspice. Cook over medium heat, stirring occasionally, until the juices in the pot thicken and very little syrup remains, about 10 minutes, set aside to cool.

In a small bowl, mix the melted butter and water. Unfold the phyllo, lay one sheet on a cutting board, and brush the dough with the melted-butter-water mixture — be sure to keep the pastry you are not working with covered with a damp towel to prevent it from drying out. Repeat three times, stacking the layers of dough on top of each other so that you have four layers.

Cut the stack of phyllo sheets three times crosswise and then cut again lengthwise twice so you have 12 even squares. Lay the phyllo squares in the wells of the muffin pan and gently press them into the cups, letting the edges fold and overlap naturally.

Spoon ¼ cup of cooled apple mixture into the phyllo cups. Bake for 12 to 15 minutes or until nicely browned. Let the apple cups cool in the pan before trying to remove them. Serve warm with a small spoonful of frozen yogurt.

Nutrition info. (per serving): Calories: 144, Total fat: 4 g, Saturated fat: 3 g, Cholesterol: 8 mg, Sodium: 74 mg, Protein: 2 g, Fiber: 4 g, Carbs: 27 g

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How To Make Sure Your Energy Bar Is ACTUALLY Healthy

If you’re looking for an energy bar that truly provides energy instead of zapping it, you better plan on spending some time looking at the food labels on these products. Although granola and energy bars are often relied upon as a snack of choice, some bars are surrounded by health halos even when they’re actually full of unhealthy ingredients.

Not all bars are alike. The key is trying to choose a bar that adds value to your diet and contributes a balance of protein, fiber, whole grains, healthy fats, vitamins, and minerals. The right snacks keep blood-sugar levels and moods stable, and may help you stay alert and focused. In fact, some snacks can even help you lose or maintain weight if they satisfy your mind and mouth and they keep you from otherwise eating high-calorie foods that are devoid of value.

Here’s how to navigate the bar aisle to make a choice that best suits your needs:

1. Look for a bar that contains about 5 grams of protein.

There’s no need to go for bars that contain an overwhelming amount of protein. Excess protein doesn’t go directly to your muscles! Unless you’ve suffered an illness, where you had significant protein (muscle) loss or if you have increased needs for protein, much of the excess protein that is eaten is stored as body fat. Protein taken in greater quantities than needed, over extended periods of time, might result in bone thinning or perhaps impair kidney function.

Be sure to check to see that you’re getting protein from real, whole-food sources, like nuts, as opposed to highly processed ingredients mostly from isolates. A bar that contains around 5 grams of protein should do the trick, especially in the company of other nutrients below.

2. Make sure the main source of sugar comes from fruit.

Avoid sugar sources like added sugars, sweeteners, or sugar alcohols. Check to see how sugar is spelled — sometimes it’s not S-U-G-A-R! Sugar can appear as dextrose, maltose, organic can juice, rice syrup, and so on. Look for sugar in the form of real fruit, not pseudo-fruit-like substances.

3. Choose a bar that has healthy carbohydrates.

Look for whole grains on your ingredient list like oats, millet, buckwheat, amaranth, and quinoa. Fiber provided by these grains will help move you — look for around 5 grams of fiber.

4. Don’t be fat phobic.

Helpful fats derived from nuts can be deliciously satisfying, and certain fats (like almonds and walnuts) have even been shown to help lower cholesterol and stabilize blood-sugar levels. Your best bet is when the source of fat is derived from nuts.

5. Be mindful of calories.

You want to keep your snack bar between 150 and 200 calories, especially if you’re trying to watch your weight.

6. Aim for transparency.

Pick a product that actually looks like the ingredients contained within. Instead of looking like a piece of pressed wood, your bar should proudly display the nuts, grains, and fruit that appear on its ingredient list.

Raise the bar by choosing one that your body will be happy to reach for when you need it.

Here are some healthy bar recipes  if you’re up for cooking your own:

No Bake Granola Bars:

Healthy, no bake granola bars with just 5 ingredients and a sweet, crunchy texture. Peanut butter and honey complement each other perfectly in this ideal portable breakfast or snack.

1 cup packed dates, pitted (deglet nour or medjool)*
1/4 cup maple syrup (or agave for vegan option)
1/4 cup creamy salted natural peanut butter or almond butter (even better make your own!)
1 cup roasted unsalted almonds, loosely chopped
1 1/2 cups rolled oats (gluten free for GF eaters)
optional: chocolate chips, dried fruit, nuts, banana chips, vanilla, etc.(I add walnuts &/or pecans and dried cranberries)

Process dates in a food processor until small bits remain (about 1 minute). It should form a “dough” like consistency.
**Optional:Toast your oats in a 350 degree oven for 15-ish minutes or until slightly golden brown. Otherwise, leave them raw (I just prefer mine toasted)
Place oats, almonds and dates in a bowl – set aside.
Warm honey and peanut butter in a small saucepan over low heat. Stir and pour over oat mixture and then mix, breaking up the dates to disperse throughout.
Once thoroughly mixed, transfer to an 8×8 dish or other small pan lined with plastic wrap or parchment paper so they lift out easily.
Press down until uniformly flattened. Cover with parchment or plastic wrap, and let set in fridge or freezer for 15-20 minutes to harden.
Remove bars from pan and chop into 10 even bars. Store in an airtight container for up to a few days or refrigerate.

PEANUT BUTTER & HONEY CHEWY GRANOLA BARS

Ingredients:

2 cups gluten-free rolled oats
1/2 cup creamy natural peanut butter* (unsalted)
1/2 cup honey
1/2 teaspoon sea salt (optional)

*Peanuts are one of the crops most heavily sprayed with pesticides, so make sure to buy organic whenever possible.

Line a standard loaf pan with parchment paper and set aside. In a small saucepan over medium-high heat, bring the honey to a boil. Set a timer, and allow the honey to continue boiling for 1 minute. In the meantime, place the oats in a large bowl and set aside. Remove from the pan of honey from the heat and stir in the peanut butter and salt. Immediately pour the warm mixture over the oats, and use a spatula to stir well, coating the oats evenly. As the mixture cools, it will become sticky and difficult to mix, so be sure to move quickly!

Transfer the mixture to the lined loaf pan, and press HARD to pack it into the pan. Pressing firmly will ensure that the bars stick together well later. Place the pan in the fridge or freezer to cool, then use a large knife to cut the bars. I like to store these bars in the freezer for best shelf life (up to 6 months) then pull them out as needed– they thaw in about an hour, which makes them perfect for a mid-morning snack. If you’d prefer to store these bars at room temperature, they should last for up to a week.

Health Benifits of Milk Thistle

For over 2,000 years people around the world have enjoyed milk thistle in their diet. Just about all parts of the plant have been used as food with no reports of toxicity. Although it can be used as food, milk thistle is better known as having medicinal benefits. It is a great tonic, increases appetite and aids in digestion. It is used by many people, including those who were addicted to alcohol to cleanse the liver. Milk thistle is used internally in the treatment of liver and gall bladder diseases, jaundice, cirrhosis, hepatitis and poisoning (including mushroom poisoning).

Milk thistle has many benefits including:

• It acts as a liver “detox” in addition to having anti-cancer properties.
• Milk thistle seeds help in curing and preventing lung, colon, skin, breast, prostate, and kidney cancer.
• Milk thistle’s antioxidant property is better than many vitamins, efficiently removing toxins and free radicals.

Ways to Add Milk Thistle in Your Diet:

• Tea: Milk thistle is available as packaged tea, or can be used in home-made tea. To do this put crushed milk thistle leaves and seeds in a muslin bag. Steep the bag in hot water for five minutes. Add honey for flavor.
• Diluted Milk Thistle Tincture: Add a few drops to a glass of water.
• Powdered Seeds: Sprinkle this powder on your burgers, smoothies, and salads.
• Milk Thistle as Salad Ingredient: Add milk thistle stalks, leaves, flowers, and roots to your diet as an ingredient in salads and cooked meals.
• As Smoothie ingredient: Milk thistle can be made into a delicious smoothie. Soak ground milk thistle seeds in water overnight. Then add chopped lycium berries and some lemon juice.
• Fruit Juice: Crushed milk thistle seeds can also be added to fruit juice.

The ‘healthy’ snacks that are secretly making us fat and what to eat instead…

It’s common to reach out for a small to stave mid-morning hunger pangs but your snacking choices may be doing you more than good.

Items we consider healthy such as cereal bars, bran-flakes and low fat biscuits, are full of sugar which, while they may provide a temporary energy boost, will end up making you crash.

When preparing snacks, choose low-energy releasing foods and avoid sipping on smoothies or fruit juices.

When preparing snacks, choose low-energy releasing foods,  rather than items which are full of saturated fat and sugar.

It might be tricky to resist mince pies (left) but hold off for the big day itself. Instead try a handful of dried fruit (left) to hit the sweet spot, while getting one of your five a day.

Nutritionist Dr. Sarah Schenker told FEMAIL: ‘So many people are misled by snacks which we’re told are healthy, in reality, people need to be thinking about the nutritional content and how that can help you maintain your energy levels.

‘Snacking still has negative connotations that need to be overcome – which I fully support. Introducing convenient and nutritious foods can overcome the stigma of snacking and help us to become more active and healthier.’

Here she shares ten snacking swaps you can make to ensure you are consuming all the right foods.

SWAP: Low-fat biscuits

FOR: Oatcakes with hummus

Oatcakes have much lower sugar content than many low-fat biscuits on the market and are a great source of fibre. Top this with hummus for a fix of essential vitamins and minerals.

SWAP: Mince pies

FOR: Dried fruit

This time of year can be tricky to resist, however if you’re holding off for the big day itself, then try a handful of dried fruit to hit the sweet spot, while getting one of your five a day.

SWAP: Cereal bars

FOR: Peanut butter on wholemeal toast

Cereal bars are often packed with hidden sugars which can undermine any nutritional value. Peanut butter is a natural source of protein and helps maintain energy levels, perfect if you have a big day ahead.

Cereal bars (left) are often packed with hidden sugars whilst peanut butter (right)  is a natural source of protein and helps maintain energy levels

There is nothing wrong with snacking but make sure you choose foods which are light and healthy

SWAP: Lighter crisps

FOR: Vegetable sticks and avocado dip

Light crisps are often high in salt, as an alternative, swap for vegetables sticks and an avocado dip. Avocados are high in antioxidants and provide you with good, monounsaturated fats that can help keep hair and skin healthy.

SWAP: Processed fruit bars

FOR: Mixed raisins and nuts

Whole fruit has a much higher water content contributing to hydration, helping to prevent dehydration that can be a root cause of the afternoon slump.

SWAP: Smoothies

FOR: A glass of milk

A glass of milk provides essential calcium and minerals and is comparably much better for you than a smoothie, which contains large amounts of sugar.

Light crisps (left) are often high in salt so swap for vegetables sticks and an avocado dip (right)

SWAP Fruit Juice

FOR Coconut water

There has been some debate as to whether fruit juice should continue to count towards your 5-a-day as the process of juicing releases the sugars, having similar impact to added sugars, particularly on teeth. Coconut water has less sugar than most fruit juices and could be a better choice for adults and kids looking for a beverage that is less sweet. It also provides electrolytes that can help you rehydrate more effectively.

SWAP Strawberry ice cream

FOR Greek yoghurt with frozen berries

Strawberry ice cream is loaded with sugar and light on any actual fruit. You can get the same effect by swirling frozen berries through protein and calcium packed Greek yoghurt with a fraction of the sugar content.

SWAP Bacon on toast or a bacon butter

FOR Poached eggs on toast or a fried egg sandwich

Although both eggs and bacon provide protein, that’s where the nutritional similarities stop. Bacon is high in salt and there is concern over the effect that the preservatives contained can have on the gut. Eggs on the other hand are rich in many essential vitamins and minerals needed for good health.

SWAP: Bran flakes

FOR: Porridge

Although they contain fiber, bran flakes are still relatively high in sugar, which means they have a higher GI, releasing their energy more quickly. Porridge will give you a slow release of energy to ensure you start your day right.

How to make the perfect fried egg to go with your sandwich

http://www.dailymail.co.uk/embed/video/1232313.html

Bacon (left) is high in salt and there is concern over the effect that the preservatives contained can have on the gut. Eggs (right) on the other hand are rich in many essential vitamins and minerals needed for good health

The tips are part of Sun-Pat’s Spread the Energy study, which revealed that 24 per cent of teenagers felt they lack the energy needed to take part in after-school activities.

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7 Ways to Eat (& Drink!) Turmeric

Do you have a jar of turmeric languishing in your spice cupboard? Or perhaps you’re looking for ways to add it to your diet in response to all the recent studies indicating its health-promoting and disease-preventing properties. Turmeric has long been a staple in Indian curries as well as in foods like mustard (it provides that golden yellow color!), but there are lots of other ways to eat and drink this spice. Here are seven easy ideas.

• 1. Add it to scrambles and frittatas. Use a pinch of turmeric in scrambled eggs, a frittata, or tofu scramble. If you or your family are new to turmeric, this is a great place to start because the color is familiar and the flavor subtle.

→ Recipe: Southwestern Tofu Scramble

• 2. Toss it with roasted vegetables. Turmeric’s slightly warm and peppery flavor works especially well with cauliflower, potatoes, and root vegetables.

→ Recipe: Cauliflower Steaks with Ginger, Turmeric, and Cumin

• 3. Add it to rice. A dash of turmeric brings color and mild flavor to a pot of plain rice or a fancier pilaf.

→ Recipe: Fragrant Yellow Rice

• 4. Try it with greens. Sprinkle turmeric into sautéed or braised greens like kale, collards, and cabbage.

→ Recipe: Cabbage in Mild Yogurt and Mustard Seed Curry

• 5. Use it in soups. A bowl of vegetable or chicken soup feels even more warming when it’s tinged with golden turmeric.

→ Recipe: Creamy Curried Cauliflower Soup

• 6. Blend it into a smoothie. While fresh turmeric root is especially great in juices and smoothies, a pinch of ground spice is good, too. The slightly pungent flavor is usually well masked in smoothies.

→ Recipe: Superpower Morning Smoothie (the recipe doesn’t call for turmeric but you can definitely add it!)

• 7. Make tea. Simmer turmeric with milk and honey to make an earthy and comforting beverage.

→ Recipe:Turmeric-Ginger Tea

 

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Benefits of Almond Milk You May Not Know About

Those looking for a dairy-free milk substitute have probably stumbled across almond milk and wondered, “Is almond milk good for you?” Whether you’re a vegan, sensitive to milk or just don’t like the taste, almond milk is a fabulous alternative.

While almond milk is becoming more and more popular, it’s important to note that it doesn’t provide as much protein or calcium to be a complete substitute, so make sure you receive adequate amounts from other sources. One cup only has one gram of protein versus 8 grams in cow’s milk, and 2 milligrams of calcium versus 300 milligrams in cow’s milk.

As with everything you buy, make sure to check the labels and purchase almond milk that contains the least amount of preservatives and other additives.

1. It helps with weight management.

One cup of almond milk contains only 60 calories, as opposed to 146 calories in whole milk, 122 calories in 2 percent, 102 calories in 1 percent, and 86 calories in skim. It makes for a great substitute that will help you lose or maintain your current weight.

2. It keeps your heart healthy.

There’s no cholesterol or saturated fat in almond milk. It’s also low in sodium and high in healthy fats (such as omega fatty acids, typically found in fish), which helps to prevent high blood pressure and heart disease.

3. It keeps your bones strong.

While it doesn’t offer as much calcium as cow’s milk, almond milk does offer 30 percent of the recommended daily amount, as well as 25 percent of the recommended amount of vitamin D, reducing your risk for arthritis and osteoporosis and improving your immune function. Plus, these two nutrients work together to provide healthy bones and teeth formation.

4. It keeps your skin glowing.

Almond milk contains 50 percent of the recommended daily amount of vitamin E, which contains antioxidant properties essential to your skin’s health, such as protecting it against sun damage.

5. It barely impacts your blood sugar.

Almond milk (with no additives) is low in carbs, which means it won’t significantly increase your blood sugar levels, reducing your risk for diabetes. Because of its low glycemic index, your body will use the carbs as energy so the sugars aren’t stored as fat (score!).

6. It contributes to muscle strength and healing.

Although almond milk only contains 1 gram of protein per serving, it contains plenty of B vitamins such as iron and riboflavin, both important for muscle growth and healing.

7. It keeps your digestion in check.

Almond milk contains almost one gram of fiber per serving, which is important for healthy digestion.

8. It doesn’t contain lactose.

Lactose intolerance impacts about 25% of the US population, which means they have difficulty digesting the sugar in cow’s milk. This makes almond milk a suitable, lactose-free substitute.

9. It tastes better than cow’s milk.

Almond milk doesn’t taste like cow’s milk, perfect for those who are turned off by the taste. It has its own unique flavor many describe as being light and crisp. Bonus: it’s versatile, meaning you can use it instead of cow’s milk in recipes that require it. It won’t have the same taste, but it will have the same consistency.

10. It doesn’t require refrigeration.

Knowing that you don’t have to refrigerate almond milk means you’ll be more likely to take it with you to work, or on a camping trip. It’s perfectly fine at room temperature which makes it a convenient, nutritious staple to pack, automatically upping your daily intake of all the fabulous nutrients above.

11. It’s easy to make.

Being that it’s a tad inconvenient to have a cow grazing in your backyard, almond milk is the convenient alternative to make at home. It’s made by finely grinding almonds and placing them in a blender with water, then filtering the pulp with a strainer to separate it from the liquid. Want to give it a try? Below is a delicious almond milk recipe.

Have you ever tried almond milk? Let us know what you think in the comments!

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Almond Coconut Date Bars

Want a quick breakfast bar that is no only yummy & easy to make but also cholesterol & dairy free? Try these. Almond Coconut Date Bars

Ingredients:

1 cup unsweetened shredded coconut
1 cup raw almonds
1  cup raw cashews
1/4 cup almond butter
3 tbs maple syrup
2-3 tbs water

For Topping
2/3 cup organic dates, pitted
1/4 cup of water

Line a 9x 5 inch loaf baking pan with unbleached parchment paper and set aside.

In a food processor place all the ingredients except the water. Pulse. Add 1 tablespoon of water at a time pulsing the food processor in between until the mixture comes together.

Place the mixture in the prepared baking pan and with a spatula press until it is uniform on all sides. In food processor, blend dates with water until thick paste forms. Press the date mixture on top of the crust and evenly spread.Place in the refrigerator for 2-3 hours. Cut into squares. For storage keep covered in the refrigerator.

Why You Should Always Freeze Your Lemons

So why should we freeze lemons?

 

“A new study has shown for the first time how limonoids, natural compounds present in lemons and other citrus fruit, impede both ER+ and ER- breast cancer cell growth. This sheds new light on the importance of citrus fruit for breast cancer prevention and supports past studies which showed fruit consumption may lower breast cancer risk.”

All kinds of people are saying that the entire lemon should be used with nothing wasted. Not only for the obvious health benefits but also for the amazing taste! How?

Simple, take an ORGANIC lemon, wash it and then put it in the freezer. Once it is frozen you get whatever is necessary to grate or shred the whole lemon without even peeling it first.

Then sprinkle it on your salad, ice cream, soup, cereals, noodles, spaghetti sauce, or whatever. No holds barred. What you will experience is that whatever you sprinkle it on will take on a taste you may never have experienced before.

Why would I do this? Because the lemon peel contains 5 to 10 times more vitamins than the lemon juice itself and the peel is the part that is usually wasted. Not only that, but the peel helps to get rid of toxins in the body.

But wait, there’s more. Lemon is effective in killing cancer cells because it is allegedly 10,000 stronger than chemotherapy. This has not been revealed because there are people out there that want to make a synthetic, toxic version that will bring them huge profits. Shades of Monsanto.

The good news is that the taste of lemon is pleasant and does not deliver the horrific effects of chemotherapy. What’s bizarre is that people are closely guarding this fact so as to not jeopardize the income to those that profit from other’s illnesses.

Another interesting aspect of the lemon is that it has a remarkable effect on cysts and tumors. Some say the lemon is a proven remedy against all types of cancer.

It doesn’t end there. It has an anti-microbial effect against bacterial infections and fungi; it is effective against internal parasites and worms; it regulates blood pressure, which is too high; it acts as an anti-depressant; it combats stress and nervous disorders.

The source of this information, although not specifically named, is one of the largest drug manufacturers in the world. They further say that after more than 20 laboratory tests since 1970, the extracts revealed that it destroys the malignant cells in 12 cancers, including colon, breast, prostate, lung and pancreas and that the compounds of the lemon tree were 10,000 times more effective than the product Adriamycin, which is a drug normally used chemotherapeutically in the world to slow the growth of cancer cells.

Even more, this type of therapy with lemon extract only destroys malignant cancer cells and does not affect healthy cells. The process is simple: buy an ORGANIC lemon, wash it, freeze it, grate it, and put it on everything you eat.

It’s not rocket science. Nature has put stuff on the planet to keep the body healthy. The corporations hide this information and create synthetics to treat disease. The synthetic chemical creates other symptoms from its ingestion requiring another drug to combat these symptoms.

And so the cycle continues, which equates to enormous profits coming from an overt intention to keep a body ill and suppressing natural healing foods, minerals and modalities, all withheld by the mainstream media to not jeopardize their advertising dollar income, and payoffs to the politicians to not pass laws that will greatly benefit the people.

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Almond-&-Lemon-Crusted Fish with Spinach

Coating fish with nuts and baking it is an easy, foolproof way to cook it elegantly. And it is especially nice with a mild white fish like cod or halibut. The spinach turns a little yellowy because it’s cooked with the acidic lemon juice, but what you lose in green color is more than made up for in great flavor.

Ingredients

Zest and juice of 1 lemon, divided
1/2 cup sliced almonds, coarsely chopped
1 tablespoon finely chopped fresh dill or 1 teaspoon dried
1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
1 teaspoon kosher salt, divided
Freshly ground pepper to taste
1 1/4 pounds cod or halibut, cut into 4 portions
4 teaspoons Dijon mustard
2 cloves garlic, slivered
1 pound baby spinach
Lemon wedges for garnish

Preheat oven to 400°F. Coat a rimmed baking sheet with cooking spray.

Combine lemon zest, almonds, dill, 1 tablespoon oil, 1/2 teaspoon salt and pepper in a small bowl. Place fish on the prepared baking sheet and spread each portion with 1 teaspoon mustard. Divide the almond mixture among the portions, pressing it onto the mustard.

Bake the fish until opaque in the center, about 7 to 9 minutes, depending on thickness.

Meanwhile, heat the remaining 2 teaspoons oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant but not brown, about 30 seconds. Stir in spinach, lemon juice and the remaining 1/2 teaspoon salt; season with pepper. Cook, stirring often, until the spinach is just wilted, 2 to 4 minutes. Cover to keep warm. Serve the fish with the spinach and lemon wedges, if desired.

Per serving: 249 calories
13 g fat (1 g sat, 8 g mono)
46 mg cholesterol
8 g carbohydrates
0 g added sugars
28 g protein
4 g fiber
496 mg sodium
1025 mg potassium.

Nutrition Bonus:
Vitamin A (184% daily value)
Vitamin C (37% dv)
Folate (36% dv)
Magnesium (35% dv)
Potassium (29% dv)
Iron (22% dv)
Calcium (17% dv)

Creamy Garlic Pasta with Shrimp & Vegetables

Toss a garlicky, Middle Eastern-inspired yogurt sauce with pasta, shrimp, asparagus, peas and red bell pepper for a fresh, satisfying summer meal. Serve with: Slices of cucumber and tomato tossed with lemon juice and olive oil.

Ingredients

6 ounces whole-wheat spaghetti
12 ounces peeled and de-veined raw shrimp, cut into 1-inch pieces
1 bunch asparagus, trimmed and thinly sliced
1 large red bell pepper, thinly sliced
1 cup fresh or frozen peas
3 cloves garlic, chopped
1 1/4 teaspoons kosher salt
1 1/2 cups nonfat or low-fat plain yogurt
1/4 cup chopped flat-leaf parsley
3 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon freshly ground pepper
**optional – 1/4 cup toasted pine nuts (To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring, until fragrant, 2 to 4 minutes. )

Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.

Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).

Per serving: 385 calories
6 g fat (1 g sat, 3 g mono)
168 mg cholesterol
53 g carbohydrates
0 g added sugars
34 g protein
10 g fiber
658 mg sodium
887 mg potassium

Nutrition Bonus:
Vitamin C (130% daily value)
Vitamin A (71% dv)
Folate (60% dv)
Iron & Magnesium (35% dv)
Calcium & Zinc (28% dv)
Potassium (25% dv)