No Excuses: Eat Your Fruits and Vegetables
9 reasons you're skimping on fruits and vegetables – and how to overcome them.
Fruit and Vegetable Recipes continued...
Yield: 4 servings
Per serving (with almond garnish): 89 calories, 4 g protein, 16.5 g
carbohydrate, 1.7 g fat, .2 g saturated fat, 0.7 g monounsaturated fat, 0.6 g
polyunsaturated fat, 0 mg cholesterol, 6.4 g fiber, 136 mg sodium. Calories
from fat: 16%.
Spinach Egg White Omelet
WebMD Weight Loss Clinic members: Journal as 2 eggs without added fat + 1
cup vegetables without fat + 1 ounce low-fat cheese (even if you use whole milk
Canola cooking spray
1 cup loose frozen chopped spinach (found in bags, not boxes)
1/2 cup Egg Beaters (or other egg substitute)
A few sprinkles freshly ground pepper
Two pinches dried oregano flakes
1 ounce thinly sliced or shredded cheese of choice
1/2 whole tomato, thinly sliced or chopped
- Start heating 9-inch nonstick frying pan or omelet pan over medium-high
heat. Coat the inside of pan with canola cooking spray. Spread frozen spinach
out in the pan and let it heat up for about a minute. Stir to continue cooking
for about a minute more.
- Spread spinach out evenly in the bottom of the pan, then pour 1/2 cup of
egg substitute over spinach to form an omelet. Sprinkle pepper and oregano over
the top. When the bottom is nicely browned, flip omelet over to cook other
- Lay thinly sliced cheese over the top of half of the omelet. When bottom
side is cooked and cheese is melted, fold one-half of omelet over the half
topped with cheese. Garnish the top with fresh tomato and serve.
Yield: 1 serving
Per serving: 225 calories, 24 g protein, 12 g carbohydrate, 10 g fat, 6 g
saturated fat, 2.7 g monounsaturated fat, 0.5 g polyunsaturated fat, 30 mg
cholesterol, 5.3 g fiber, 497 mg sodium. Calories from fat: 39%.
Mixed Berry Cobbler
WebMD Weight Loss Clinic members: Journal as 1 medium dessert OR 2 portions
fresh fruit + 1 slice bread
This recipe can be made in individual portions in the microwave, or can be
baked in the oven.
4 cups frozen unsweetened mixed berries (or use 2 cups frozen blueberries
and 2 cups frozen raspberries)
2 tablespoons granulated sugar
1 tablespoon flour
2 tablespoons amaretto liqueur (or substitute 2 tablespoons fruit
4 reduced-fat Crescent Rolls (4 ounces), unwrapped
1/2 teaspoon ground cinnamon
1/2 teaspoon granulated sugar
- If using oven, preheat to 375 degrees. Add frozen berries to a medium bowl.
Add 2 tablespoons granulated sugar, flour, and amaretto and stir to blend.
- If using microwave, divide berry mixture into 4 custard cups. Top each with
a crescent roll that has been cut in half, to cover the berries well. If using
an oven, spread berry mixture in 9-x 5-inch loaf dish and arrange 4 rolled-out
crescent rolls to cover berry mixture well.
- In small cup, blend ground cinnamon with 1/2 teaspoon granulated sugar.
Sprinkle some of the cinnamon sugar evenly over the top of the crescent
- If using microwave, microwave each individual cobbler for about 3 minutes
(time may vary depending on your microwave). If using an oven, bake dish for
about 20-25 minutes or until top is golden and berry mixture is bubbling.