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Yogurt continued...

1. Substitute low-fat frozen yogurt for premium ice cream for added nutrition and fewer calories.
2. Whip up a quick batch of smoothies for a nourishing family breakfast or snack using any fresh or frozen fruit, plain low-fat yogurt, 100% fruit juice, and ice.
3. Read the label and find healthy, low-calorie portable yogurt smoothies for meals on the go.

Recipe idea: Dazzle your friends and family with a beautiful, low-calorie parfait made by layering fresh fruit, low-fat vanilla yogurt, and granola for a quick meal, snack or dessert.


Mainstays in the vegetarian diet, beans are an excellent substitute for meat. These tiny tasty nuggets are a great source of protein, chock-full of fiber and capable of filling you up with very few calories. They come ready-to-eat in the can or frozen, or dried for slow cooking. (Tip: Take digestive enzymes such as Beano to minimize the gas that is often a side effect of eating beans.)

1. Have several varieties of canned beans in your cupboard (or frozen in your freezer) to toss into salads, soups, stews, pasta, salsa, or rice dishes.
2. Dried beans must be soaked in water for several hours or overnight to rehydrate them before cooking.
3. Make a quick high-fiber, high-protein salad with a variety of drained and rinsed canned beans (pinto, chickpeas, and black beans) and light Italian salad dressing.

Recipe idea: Drain cans of black beans and corn, toss together with a jar of salsa, juice from a fresh lime, a dash of olive oil, and balsamic vinegar for a nutritious salsa to eat with grilled fish or baked chips.

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