Here are some delicious and nutritions treats to help you with your journey on your unique weight loss.
Spiced Banana-Almond Smoothie
1 ripe banana
1 cup unsweetened almond milk
1 tablespoon almond butter
1/2 teaspoon ground cardamom
1 tablespoon honey
2 ice cubes
Combine all the ingredients in a blender and purée until smooth
Yield: 1 serving (serving size: 1 1/2 cups)
Honey Grapefruit with Banana
1 (24-ounce) jar refrigerated red grapefruit sections (about 2 cups)
1 cup sliced banana (about 1)
1 tablespoon fresh chopped mint
1 tablespoon honey
Drain grapefruit sections, reserving 1/4 cup juice.
Combine grapefruit sections, juice, and remaining ingredients in a medium bowl. Toss gently to coat. Serve immediately, or cover and chill.
Prep: 5 minutes.
Yield: 3 servings (serving size: 1 cup
Pan-Grilled Salmon with Pineapple Salsa
1 cup chopped fresh pineapple
2 tablespoons finely chopped red onion
2 tablespoons chopped cilantro
1 tablespoon rice vinegar
1/8 teaspoon ground red pepper
4 (6-ounce) salmon fillets (about 1/2-inch thick)
1/2 teaspoon salt
Combine first 5 ingredients (through pepper) in a bowl; set aside.
Heat a nonstick grill pan coated with cooking spray over medium-high heat. Sprinkle fish with salt. Cook fish 4 minutes on each side or until it flakes easily when tested with a fork. Top with salsa.
Yield: serves 4 (serving size: 1 fillet and 1/3 cup salsa)
Salmon Noodle Bowl
4 ounces soba buckwheat noodles or whole-wheat spaghetti
5 ounces asparagus, cut in thirds
1 (6-oz) salmon fillet, skin off, cut into 8 pieces
1 tablespoon toasted sesame oil
Zest and juice of 1-2 limes (3 TBSP juice)
1/4 teaspoon kosher salt
1/4 teaspoon fresh pepper
4 ounces cucumber, skin on, cut into medium pieces
1/2 small avocado, cut into bite-size pieces
Cook the noodles in boiling water until soft (about 6 minutes for soba, 8 for spaghetti). Transfer with tongs to a strainer. Add asparagus to same boiling water. Cook until al dente (about 2 minutes); rinse under cold water.
Heat a grill pan or skillet over medium-high heat. Coat lightly with cooking spray. Cook the salmon until cooked through, turning pieces (about 2-3 minutes per side). Reserve.
Make the vinaigrette: Whisk together sesame oil, lime zest and juice, and salt and pepper in a small bowl. Combine the noodles, asparagus, and vinaigrette in a medium serving bowl.
Add the cucumber and avocado; toss to coat. Just before serving, add salmon. Serve warm or at room temperature, or make up to 4 hours ahead and keep refrigerated in an airtight container.
Yield: Makes 2 servings (serving size: 2 1/4 cups)
Dark Chocolate & Oat Clusters
2 tablespoons peanut butter
2 tablespoons 1% low-fat milk
1/4 cup semisweet chocolate chips
3/4 cup old-fashioned rolled oats
Heat peanut butter, milk, and chocolate chips in a saucepan over low heat 3 minutes or until chips melt.
Stir in oats. Remove from heat.
With a spoon, small ice cream scoop, or melon baller, drop 8 ball-shaped portions on a wax paper−lined baking sheet. Let set in fridge 10 minutes.
Yield: 4 servings