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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 cheese)

 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 side.
  • 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 juice)

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 rolls.
  • 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.

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