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Pear & Walnut Waffles RecipePear & Walnut Waffles

Source: MyFoodDiary.com

Pear & Walnut Waffle Recipe

These whole grain waffles are sweetened with fresh pear and studded with heart-healthy walnuts. With so much flavor, you will need only a drizzle of maple syrup for a sweet and filling breakfast with plenty of dietary fiber and less sugar than regular waffles.

Nutrition Facts
Serving Size 1 waffle
Amount Per Serving
230
Calories
% Daily Value*
5%
Total Fat 3.4g
2%Saturated Fat 0.3g
Trans Fat 0g
0%
Cholesterol 1mg
16%
Sodium 365mg
14%
Total Carbohydrate 42.3g
22%
Dietary Fiber 6.2g
Sugars 7.8g
Protein 9.7g
Vitamin C 4%Vitamin A 3%
Iron 9%Calcium 17%
*
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 waffles

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients

  • 1 cup white whole wheat flour
  • ½ cup whole wheat flour
  • 1 ½ tsp baking powder
  • ½ tsp ground cinnamon
  • ¼ tsp ground nutmeg
  • ¼ tsp fine ground sea salt
  • 1 pear, cored and shredded (about 1 cup)
  • 2 tbsp chopped raw walnuts
  • 1 cup milk (any variety)
  • 1 large egg white
  • ½ tsp vanilla extract

Optional toppings: chopped pear, chopped walnuts, pure maple syrup

Directions

  1. In a large bowl, stir together the flours, baking powder, cinnamon, nutmeg, and salt. Add the pear and walnuts and toss to coat them with the dry ingredients.
  2. In a small bowl, whisk together the milk, egg white, and vanilla. Pour the wet ingredients into the dry ingredients and stir just until combined. The batter will be thick.
  3. Spray a waffle iron well with nonstick cooking spray and preheat. Add ½ cup of the batter to the waffle iron and use a spoon or spatula to spread it across the surface. Close waffle iron and cook for 3 to 4 minutes, until the waffle is browned and cooked through. Repeat with the remaining waffles. Serve warm with your favorite toppings.

Skillet Sweet Potato Hash RecipeSkillet Sweet Potato Hash

Source: MyFoodDiary.com

Skillet Sweet Potato Hash Recipe

Sweet potatoes are full of vitamin A and dietary fiber. In this recipe, they are cooked with green peppers and onions and seasoned with smoked sweet paprika. This makes a hearty breakfast when served with eggs, or use it as a side dish for grilled chicken or fish.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
94
Calories
% Daily Value*
4%
Total Fat 2.3g
2%Saturated Fat 0.3g
Trans Fat 0g
0%
Cholesterol 0mg
6%
Sodium 139mg
6%
Total Carbohydrate 17.4g
10%
Dietary Fiber 2.8g
Sugars 4g
Protein 1.5g
Vitamin C 21%Vitamin A 222%
Iron 3%Calcium 3%
*
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: 6 servings

Preparation time: 15 minutes

Cooking time: 30 minutes

Ingredients

  • 1 tbsp olive oil
  • ½ cup chopped onion
  • ¾ cup chopped green bell pepper
  • 1 lb. sweet potatoes, chopped small (about 4 cups)
  • ½ cup water
  • ¼ tsp smoked sweet paprika
  • ¼ tsp fine ground sea salt
  • ¼ tsp ground black pepper
  • ½ cup finely chopped spinach

Directions

  1. Heat the olive oil in a large skillet over medium-high heat. Add the onion and cook for 1 minute. Add the bell pepper and cook for 1 more minute.
  2. Stir in the sweet potatoes and cook for 8 to 10 minutes until some edges are browned and the pieces start to become tender. Turn the heat down to medium. Add the water, stir and cook for 7 to 10 minutes until the water has evaporated and the potatoes are tender.
  3. Sprinkle in the paprika, salt, and pepper. Remove from the heat and stir the spinach just before serving.

Winter Squash and Black Bean Quesadillas RecipeWinter Squash and Black Bean Quesadillas

Source: MyFoodDiary.com

Winter Squash and Black Bean Quesadillas Recipe

The winter squash in these quesadillas provides a savory way to eat this seasonal vegetable while supplying 90 percent of the daily recommended vitamin A intake. You can use canned pumpkin or the puree from any variety of roasted winter squash, like butternut or acorn.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
174
Calories
% Daily Value*
9%
Total Fat 5.8g
10%Saturated Fat 2g
Trans Fat 0g
3%
Cholesterol 10mg
11%
Sodium 254mg
8%
Total Carbohydrate 25.4g
15%
Dietary Fiber 4.1g
Sugars 2.3g
Protein 6.4g
Vitamin C 3%Vitamin A 54%
Iron 7%Calcium 15%
*
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

Cooking time: 12 minutes

Ingredients

  • 1/2 tbsp olive oil
  • 1/4 cup diced onion
  • 2 cloves garlic, minced
  • 1/2 tsp chili powder
  • 1/4 tsp ground cumin
  • 1/8 tsp ground coriander
  • 1/8 tsp fine ground sea salt
  • 1/8 tsp ground black pepper
  • 1/3 cup pureed winter squash
  • 8 corn tortillas
  • 1/2 cup low-sodium black beans, rinsed and drained
  • 1/3 cup shredded white cheddar cheese

Directions

  1. Heat the oil over medium-high heat in a small skillet. Add the onion and cook for 2 minutes. Add the garlic and cook for 2 more minutes.
  2. Stir in the chili powder, cumin, coriander, salt, and black pepper. Cook for 1 minute and turn off the heat. Stir in the pureed squash and set aside.
  3. Place 4 of the corn tortillas on a flat work surface. Spread an equal amount of the squash over each. Divide the black beans into 4 portions and sprinkle over the squash. Next, add ¼ of the cheese and top with another tortilla.
  4. Preheat a large skillet or griddle over medium-high heat. Carefully place the quesadillas in the pan. Cook for about 3 minutes on each side, until the tortillas are browned and the fillings are warm with the cheese melted.
  5. Cut each quesadilla into 4 wedges and serve.

Sundried Tomato and Feta Shrimp RecipeSundried Tomato and Feta Shrimp

Source: MyFoodDiary.com

Sundried Tomato and Feta Shrimp Recipe

This tangy shrimp is cooked in the oil of the sundried tomatoes to control fat. A sprinkle of feta cheese eliminates the need for extra table salt. When paired with a salad or brown rice, this recipe makes a quick and easy weeknight meal. It can also be served alone as an appetizer or snack.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
113
Calories
% Daily Value*
4%
Total Fat 2.8g
4%Saturated Fat 0.8g
Trans Fat 0g
40%
Cholesterol 120mg
8%
Sodium 186mg
1%
Total Carbohydrate 3g
1%
Dietary Fiber 0.3g
Sugars 0.6g
Protein 18.2g
*
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

Cook time: 10 minutes

Ingredients

  • ¼ cup diced onion
  • 2 cloves garlic, minced
  • 1/3 cup diced sundried tomatoes, packed in oil
  • 12 oz. medium raw shrimp, peeled
  • 2 tbsp crumbled feta cheese
  • 1 tbsp chopped chives

Directions

  1. Heat a medium non-stick skillet over medium-high heat. Add the onion, garlic and sundried tomatoes. Cook for 3 minutes.
  2. Add the shrimp. Cook for 3 to 4 minutes, until the shrimp turn opaque and are cooked through.
  3. Place in a serving dish and sprinkle with the feta cheese and chives.

Whole Grain Apple Cinnamon Biscuits RecipeWhole Grain Apple Cinnamon Biscuits

Source: MyFoodDiary.com

Whole Grain Apple Cinnamon Biscuits Recipe

These simple biscuits are made with olive oil and almond milk to reduce saturated fat. We have also used whole grain flour to add dietary fiber. The sweet flavors of apple and cinnamon make them a delicious substitute for higher calorie baked goods like cinnamon rolls and danishes.

Nutrition Facts
Serving Size 1 biscuit
Amount Per Serving
150
Calories
% Daily Value*
9%
Total Fat 6.1g
4%Saturated Fat 0.8g
Trans Fat 0g
0%
Cholesterol 0mg
15%
Sodium 343mg
8%
Total Carbohydrate 25.1g
10%
Dietary Fiber 2.9g
Sugars 7.5g
Protein 2.8g
*
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: 6 biscuits

Preparation time: 15 minutes

Baking time: 10 minutes

Ingredients

  • 2 ½ tbsp olive oil
  • 2 tbsp dark brown sugar
  • ½ tsp pure vanilla extract
  • 2 tsp baking powder
  • ½ teaspoon fine ground sea salt
  • ½ teaspoon ground cinnamon
  • 1 cup white whole wheat flour
  • 1 medium apple, shredded (about 1 cup)
  • ¼ cup unsweetened plain or vanilla almond milk

Directions

  1. Preheat oven to 425 degrees F.
  2. Add the olive oil to a large bowl and stir in the brown sugar. Mix in the vanilla, baking powder, salt, and cinnamon.
  3. Pour in the flour and stir just until all ingredients are combined. It will be crumbly. Fold in the shredded apple.
  4. Add the milk and stir until a wet dough is formed. Use a ¼ measuring cup to scoop out the dough, and place the biscuits on a greased baking sheet or a baking sheet covered in a silicone mat.
  5. Bake for 10 minutes, until the edges are browned and a toothpick inserted into the center comes out clean. Let cool 5 minutes before serving.
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