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...
16-ounce bag frozen Oriental Style vegetables
2 tablespoons bottled black bean sauce
2 tablespoons water, chicken broth or beer
1 tablespoon toasted sliced almonds or
1 1/2 teaspoons toasted sesame seeds or thinly sliced green onions (just
the green part)
- Begin heating a nonstick wok or large skillet over high heat. When it’s
good and hot, add the frozen vegetables and let cook over high heat for about 4
minutes, stirring often.
- Meanwhile, blend the black bean sauce with water, broth, or beer in a small
cup and stir until smooth. When vegetables are just lightly cooked, stir in the
black bean sauce and turn off heat. Let sit for about a minute to warm the
- Sprinkle toasted almonds, sesame seeds or green onions over the top and
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.