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Whole Grain Fig and Coconut Trail Mix

Whole Grain Fig and Coconut Trail Mix Recipe

Trail mix makes a quick and healthy snack, but many packaged varieties are loaded with excess sugar and sodium. This version uses unsalted nuts, unsweetened dried fruit, whole grain cereal, and a few dark chocolate chips for a satisfying snack that is easy to pack with you during busy afternoons or on weekend hikes.

Yield: 14 servings

Preparation time: 5 minutes

Ingredients

3 cups puffed whole grain cereal (such as puffed kamut)

¼ cup raw cashew pieces

¼ cup unsweetened coconut flakes

¼ cup dark chocolate chips

¼ cup halved and sliced dried figs (about 6 figs)

¼ tsp ground cinnamon

Directions

Add the cereal, cashews, coconut, chocolate chips, and figs to a medium bowl. Stir to mix all ingredients.

Sprinkle the cinnamon over the trail mix and toss to coat all ingredients. Store in an airtight container for up to three days.

Nutrition information for 1 serving (¼ cup): Calories 58; Total Fat 3 g; Saturated Fat 1.8 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 1 mg; Carbohydrate 7.1 g; Fiber 1.1 g; Sugar 3 g; Protein 1.1 g

Roasted Turkey Sandwich with Caramelized Onion & Apple

Roasted Turkey Sandwich with Caramelized Onion & Apple Recipe

Store-bought sandwiches can contain as many as 1,300 milligrams of sodium. Making sandwiches at home allows you to select your own bread and cut down on condiments that are often heavily salted. Using roasted turkey that you make at home instead of lunch meat allows you to get lean protein without all the additives. An apple gives these sandwiches crunch and the caramelized onions add a sweet and salty flavor that requires no added sodium.

Nutrition tip: If you buy roasted turkey from the store, ask for a nutrition label so you can ensure that it has not been heavily seasoned, which can increase the sodium.

Yield: 4 servings

Preparation time: 10 minutes

Cook time: 30 minutes

Ingredients:

1 tbsp olive oil

1 medium onion, sliced

12 oz. roasted turkey breast, warmed

1 apple, cored and sliced

8 tsp brown or Dijon mustard

8 slices whole grain bread

Directions

Warm the olive oil in a medium skillet over medium heat. Add the onions and stir to coat with the oil. Reduce the heat to medium-low and let the onions cook for about 30 minutes. Stir them every 5 to 10 minutes. They will become very sweet with a rich golden brown color.

Place one slice of bread on each plate. Top with ¼ of the onions. Add 3 ounces of roasted turkey to each sandwich. Layer ¼ of the apple on top.

Spread 2 teaspoons of mustard over the second slice of bread. Place the slice mustard-side down over the apples and serve.

Nutrition information for 1 sandwich: Calories 319; Total Fat 10.2 g; Saturated Fat 2.3 g; Trans Fat 0 g; Cholesterol 63 mg; Sodium 345 mg; Carbohydrate 27.8 g; Fiber 8.9 g; Sugar 8 g; Protein 30.1 g

Simple Vegetarian Chili

Simple Vegetarian Chili Recipe

Chili is a great way to eat more of the disease-fighting lycopene found in cooked tomatoes. This version is also full of nutritious vegetables and protein-rich beans. It’s a hearty, filling meal that can be made ahead to reheat for lunch or dinner.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients

1 tbsp olive oil

½ cup diced onion

1 clove garlic, minced

1 green bell pepper, cored and diced

1 small eggplant, peeled and diced

1 jalapeno, seeds and core removed, minced

2 tbsp chili powder

1 tsp ground cumin

1 tsp dried oregano

¼ tsp smoked paprika

1 (15 oz.) can no salt added tomato sauce

1 (14.5 oz.) can no salt added diced tomatoes

2 (15 oz.) cans low-sodium red kidney beans, rinsed and drained

¼ tsp fine ground sea salt

Directions

Heat the olive oil in a medium soup pot over medium-high. Add the onion and garlic. Cook for 3 minutes.

Add the bell pepper, eggplant, and jalapeno. Cook for about 7 minutes, until the vegetables become tender. Reduce the heat slightly, if necessary, to prevent the garlic from burning.

Stir in the chili powder, cumin, oregano, and paprika. Cook for 1 more minute.

Pour in the the tomato sauce and diced tomatoes. Stir in the beans. Add the salt. Bring to a simmer and cook for 5 minutes, until all ingredients are heated through.

Nutrition information for 1 serving: Calories 351; Total Fat 5.4 g; Saturated Fat 0.8 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 216 mg; Carbohydrate 61.8 g; Fiber 20.2 g; Sugar 13.5 g; Protein 17.9 g

Apple Celery Salad

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.

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

Slice the apple into matchsticks and place in a medium bowl. Add the celery, walnuts and cranberries.

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.

Nutrition information for 1 serving: Calories 96; Total Fat 4.2 g; Saturated Fat 0.7 g; Trans Fat 0 g; Cholesterol 1 mg; Sodium 31 mg; Carbohydrate 13.2 g; Fiber 2.2 g; Sugar 10.3 g; Protein 3.2 g

Cauliflower and Kale with Sesame and Ginger

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.

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

In a large skillet, heat the oil over medium high. Add the garlic and ginger and cook for 1 minute.

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.

Stir in the soy sauce, sesame oil and sesame seeds. Remove from the heat and serve warm.

Nutrition information for ¼ recipe: Calories 80; Total Fat 3.8 g; Saturated Fat 0.5 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 117 mg; Carbohydrate 9.7 g; Fiber 3.3 g; Sugar 2.5 g; Protein 3.9 g

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