I am feeling a little dicey this Tuesday so we are going to mix things up with a variety this week! Last week you learned that it’s all about the veggies, fruit, fiber, and low fat for me. This week will be no exception with showing you how to achieve some of those in some really tasty recipes!
Let’s begin with some breakfast:
Oatmeal Breakfast Cobbler
- 1/2 cup rolled oats
- 1 cup frozen fruit (your choice)
- 1/2 cup -3/4 cup water, depending on the consistency preference (use your eyeballs)
- 1 tbsp brown sugar
- dash of cinnamon (I know I am so technical here)
Combine ingredients in a bowl and for less dishes make sure it’s one that can go in the microwave. Microwave on high 1-2 minutes until oats are soft. Stir and enjoy! It’s super delicious and you will love this!
Per serving: Fiber 6.6g, Fruit 1 serving
Next let’s move onto a snack. Don’t cringe on this one, try it at least once:
- 1 large bunch kale
- cooking spray
- 1 tsp seasoned salt
Preheat oven to 350F. Line a cookie sheet with parchment paper. With a knife or kitchen sheers, remove the kale leaves from the stems and tear into bite-sized pieces. Wash and dry kale. Spray kale thoroughly with cooking spray and sprinkle with seasoning salt. Bake for 10-15 minutes or until the edges are brown. Makes 6 servings.
Per serving: Total fat 0.3g, Fiber 2g, Vegetable 1/2 serving
Last up for the evening, my favorite time and often favorite foods are dinner:
- 2 medium tomatoes, chopped
- 1 cucumber, thinly sliced
- 1 small onion, chopped
- 1 tbsp. olive oil
- 1/2 green pepper, chopped
- 1 garlic clove, minced
- 1 tbsp white vinegar or lemon juice (I use lemon juice)
- dash of hot pepper/tobacco sauce
- 3 cups V8 Juice
In a large bowl, combine all ingredients, cover and refrigerate for at least 6 hours. Serve chilled. Makes about 5 servings. This is also really good for lunch.
Per serving: Total fat 3g, Fiber 2.7g, 2 servings of vegetables
Keeping in line with dinner you can also jazz up an old classic:
Chunky Veggie Pasta Sauce
- cooking spray
- 2 cloves of garlic, minced
- 1 medium onion, chopped
- 2 zucchini, chopped or grated
- 1 orange/red bell pepper, chopped
- 2 cups spinach (fresh)
- 1 can low-fat spaghetti (this is super easy to find)
- Salt, pepper, herbs, and brown sugar to taste
In medium sauce pot, sauté garlic and onion in cooking spray over medium heat. When onion is transparent, add the zucchini and bell pepper and sauté for about 5-7 minutes. Then add spaghetti sauce and spinach and heat for about 15-30 minutes on low until sauce is hot and the zucchini is soft. Add herbs and seasoning. Serve sauce over whole-wheat pasta or I have recently come to love Barilla’s White Fiber Pasta which carries 3x the normal amount of fiber (6 grams per serving). Sauce makes about 4 servings.
Per serving (just sauce): Total fat 3g, Fiber 3g, 1 serving of vegetables
Thanks for spending some of your time with me this Tuesday! Let me know if you have tried any of the dishes from this Tuesday series, drop me a line! Raise those water bottles to healthy eating! Cheers!!