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Apple Celery Salad RecipeApple Celery Salad

Source: MyFoodDiary.com

Apple Celery Salad Recipe

Apples are full of beneficial plant nutrients including polyphenols that act as disease-fighting antioxidants. This seasonal salad hints at fall with the addition of fresh celery, heart-healthy walnuts, sweet cranberries, and spices. It makes a healthy breakfast, dessert, or side dish.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
96
Calories
% Daily Value*
6%
Total Fat 4.2g
4%Saturated Fat 0.7g
Trans Fat 0g
0%
Cholesterol 1mg
1%
Sodium 31mg
4%
Total Carbohydrate 13.2g
8%
Dietary Fiber 2.2g
Sugars 10.3g
Protein 3.2g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Ingredients

  • 1 medium Granny Smith apple, cored
  • 1 cup sliced celery
  • 1 ½ tbsp chopped walnuts
  • 1 tbsp dried cranberries, finely chopped
  • 1/3 cup low-fat plain Greek yogurt
  • 2 tsp honey
  • 1/8 tsp ground cinnamon
  • Pinch of ground allspice

Directions

  1. Slice the apple into matchsticks and place in a medium bowl. Add the celery, walnuts and cranberries.
  2. In a small dish, stir together the yogurt, honey, cinnamon and allspice. Pour the yogurt sauce over the apple salad. Stir to coat all ingredients. Serve right away.

Cauliflower and Kale with Sesame and Ginger RecipeCauliflower and Kale with Sesame and Ginger

Source: MyFoodDiary.com

Cauliflower and Kale with Sesame and Ginger Recipe

Cruciferous vegetables are loaded with disease fighting phytonutrients. This recipe dresses them up with the flavors of sesame and ginger. It is an easy side dish to pair with grilled fish or serve it with quinoa and lentils.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
80
Calories
% Daily Value*
6%
Total Fat 3.8g
2%Saturated Fat 0.5g
Trans Fat 0g
0%
Cholesterol 0mg
5%
Sodium 117mg
3%
Total Carbohydrate 9.7g
12%
Dietary Fiber 3.3g
Sugars 2.5g
Protein 3.9g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 3 to 4 servings

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients

  • ½ tbsp olive oil
  • 2 cloves garlic, minced
  • ½ tsp minced fresh ginger
  • 4 cups chopped cauliflower florets
  • 2 cups chopped kale leaves
  • ½ cup no-salt-added chicken or vegetable stock
  • ½ tsp low sodium soy sauce
  • ½ tsp dark sesame oil
  • 1 tbsp black sesame seeds

Directions

  1. In a large skillet, heat the oil over medium high. Add the garlic and ginger and cook for 1 minute.
  2. Add the cauliflower and kale, cook for 5 minutes. Stir in the stock and continue to cook for 5 to 7 more minutes until the vegetables are tender and the liquid has evaporated.
  3. Stir in the soy sauce, sesame oil and sesame seeds. Remove from the heat and serve warm.

Baked Fish Packets RecipeBaked Fish Packets

Source: MyFoodDiary.com

Baked Fish Packets Recipe

Fish is a high quality source for lean protein and heart-healthy fat. Baking fish in foil packets with flavorful fresh vegetables allows you to make a quick meal with easy clean-up. Pair it with a salad and a side of quinoa or brown rice for a balanced, healthy meal.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
194
Calories
% Daily Value*
14%
Total Fat 9.3g
7%Saturated Fat 1.4g
Trans Fat 0g
17%
Cholesterol 50mg
9%
Sodium 208mg
2%
Total Carbohydrate 6.7g
4%
Dietary Fiber 1g
Sugars 2.7g
Protein 21.8g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Baking time: 20 minutes

Ingredients

  • 4 white fish fillets (such as tilapia)
  • 1 cup halved small cherry or grape tomatoes
  • 1/3 cup finely diced green bell pepper
  • ¼ cup minced sweet onion
  • 2 cloves garlic, minced
  • 2 tbsp olive oil
  • ¼ tsp salt
  • ¼ tsp ground black pepper

Directions

  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Lay four 12x16-inch pieces of aluminum foil on a flat work surface. Place a piece of fish in the center of each piece of foil.
  3. In a medium bowl, stir together the tomatoes, bell pepper, onion, garlic, olive oil, salt and pepper. Top each piece of fish with an equal amount of the vegetables.
  4. To seal each packet, turn the piece of foil so that the 16-inch side is horizontal. Fold the right and left ends toward the center to meet each other. Roll the foil down two to three turns to seal the two sides. Grab each of the open ends and roll towards the center to create and seal the packet.
  5. Place on a baking sheet and bake for 15 to 20 minutes, until the fish begins to flake and the vegetables are softened.

Cucumber Watermelon Salad RecipeCucumber Watermelon Salad

Source: MyFoodDiary.com

Cucumber Watermelon Salad Recipe

Cucumber and watermelon are refreshing summer ingredients, but they also have a high water content that helps keep you hydrated. This salad combines the two with fresh mint for an easy and delicious side dish.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
25
Calories
% Daily Value*
0%
Total Fat 0.2g
0%Saturated Fat 0g
Trans Fat 0g
0%
Cholesterol 0mg
3%
Sodium 74mg
2%
Total Carbohydrate 6.3g
2%
Dietary Fiber 0.6g
Sugars 4.9g
Protein 0.6g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 15 minutes

Ingredients:

  • 2 cups cubed seedless watermelon
  • ½ cup diced Persian cucumber
  • 5 to 6 mint leaves, finely chopped
  • 1/8 tsp fine ground sea salt

Directions

  1. Place the watermelon and cucumber in a medium bowl. Add the mint leaves and salt, and stir to mix all ingredients. Serve at room temperature or well-chilled.

Lunchbox Black Bean Pinwheel Wraps RecipeLunchbox Black Bean Pinwheel Wraps

Source: MyFoodDiary.com

Lunchbox Black Bean Pinwheel Wraps Recipe

These quick and easy wraps make a healthy brown-bag lunch option. The beans add protein and a whole grain wrap will give you an added boost of dietary fiber. Be sure to choose low or no salt options for all the ingredients to control sodium content.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
214
Calories
% Daily Value*
6%
Total Fat 4.2g
3%Saturated Fat 0.6g
Trans Fat 0g
0%
Cholesterol 0mg
8%
Sodium 186mg
12%
Total Carbohydrate 35.2g
32%
Dietary Fiber 9.1g
Sugars 1g
Protein 10.2g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 15 minutes

Ingredients

  • 1 cup no-salt-added black beans, rinsed and drained
  • 2 tbsp prepared salsa
  • 1 tbsp low-fat plain Greek yogurt
  • 1 tbsp fresh cilantro leaves
  • 4, 8-inch whole grain tortillas
  • 2 cups mixed lettuce

Directions

  1. Place the beans, salsa, yogurt and cilantro in a small food processor and pulse until smooth and spreadable.
  2. Spread an equal amount of the beans over each tortilla. Top each with ½ cup of lettuce.
  3. Roll up and slice into 1 to 2-inch pieces.
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