You can make guacamole healthy by eliminating sour creams and mayonnaise. Try this yummy recipe today!
• 3-4 Ripe Avocados
• Fresh lime juice from 1/2 of a lime
• 1 Tbsp chopped cilantro
• Minced onion (purple or red)
• Fresh garlic - grated or passed through a garlic press
• Salt & Pepper to taste
Cut avocados in half and remove pit. Scoop all the flesh out of avocados and place into a bowl. Add lime juice, minced onion, garlic and cilantro into bowl. Mix until combined. Salt & Pepper to taste.
Try this guacamole on cut up veggies, salads or chicken!
Make this healthy version of roasted butternut squash soup. Perfect for any cool fall evening!
• 2 large butternut squash
• 1/4 cup olive oil
• Fresh garlic bulb
• 2 cups low-sodium chicken or vegetable stock
• 2 1/2 Tbsp fresh lime juice
• Salt & Pepper to taste
• Ground nutmeg
Start by preheating your oven to 350°F. Prepare a large roasting pan by coating the bottom with olive oil. Cut the squash into halves and clean out seeds. Place squash cut-size down in pan. Prick the outside skin with a sharp knife. Place onion around squash. Cut the top off fresh garlic bulb and drizzle with olive oil. Place garlic in roasting pan. Bake for 45 minutes to an hour until squash is tender. Remove and let cool.
Scrape fresh roasted squash into a large stock pot. Add in the onion and squeeze garlic flesh in as well. Add your chicken or vegetable stock and lime juice into pot. Bring to a boil. Reduce heat and simmer for 20 minutes. Either move contents into a blender or use a hand blender in the stock pot, puree the soup until smooth. Ladle the soup into bowls and season by adding nutmeg, salt and pepper to taste.
Serve with a piece of high-fiber or multigrain bread.
Try this recipe with a variety of different squash. They are quite plentiful in the fall season!
Make this healthy easy bake snack!
• Olive Oil
• Whichever spices you want to add (I prefer Spanish Paprika and Sea Salt)
Preheat oven to 375F, slice zucchini thin, place on greased baking sheet.
Brush with olive oil, sprinkle with seasoning, and bake for 25-30 minutes.
There is no better way to start your day than with a healthy bowl of oatmeal. Mix up your ingredients to keep it interesting and to fuel your body.
MAKES: 4 servings. Simply divide by 4 to make recipe for one person.
• 2 cups oatmeal, uncooked
• 4 Tbsp natural nut butter (almond, peanut, cashew butter or other)
• 2 cups skim milk (or milk alternative)
• 2 cups water
• 1 tsp cinnamon
• 2 scoops quality protein powder. Pick you favorite flavor
• 4 Tbsp Flax Seeds
• handful of blueberries, strawberries, bananas or fruit of your choice
Directions: Bring the 4 cups of skim milk and water to a boil in a pan. Add oatmeal, natural nut butter, and protein powder to pan and reduce heat. Gently cook for 3 to 5 minutes until mixture becomes thick. Spoon into bowls. Add flax seeds, cinnamon, and your favorite fruit to the top. Enjoy!
Calories: Around 500 per serving (varies based on fruit, milk, and nut butter choices)
We love a good cupcake; and if it’s on the healthier side, we’ll take two! These zucchini cupcakes are so delicious and definitely hide the fact that they’ve got zucchini and carrots in the ingredients. For a healthier chocolate cupcake, give these veggie filled treats a try:
TOTAL TIME: Prep: 25 min. Bake: 20 min. + cooling MAKES: 21 servings
• 1-1/4 cups butter, softened
• 1-1/2 cups sugar
• 2 eggs
• 1 teaspoon vanilla extract
• 2-1/2 cups all-purpose flour
• 3/4 cup baking cocoa
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 cup plain yogurt
• 1 cup grated zucchini
• 1 cup grated carrots
• 1 can (16 ounces) chocolate frosting
Directions: In a large bowl, cream butter and sugar until light and fluffy. Add eggs, one at a time, beating well after each addition. Stir in vanilla. Combine the flour, baking cocoa, baking powder, baking soda and salt; add to the creamed mixture alternately with yogurt, beating well after each addition. Fold in zucchini and carrots. Fill paper-lined muffin cups two-thirds full. Bake at 350° for 18-22 minutes or until a toothpick inserted near the center.
Save weeknight time by prepping your meals on the weekends (so you have more time for the gym or summer evening walks!). This lasagna recipe is easy to prepare and easy on the waistline with healthier additions that'll still fill you up. Leftovers make a great weekday lunch or dinner!
Change-it-up Tip: This recipe doesn’t include meat, but if you’d like to add that flavor, try adding ground turkey or chicken instead of beef. Want to make this recipe even lighter? Swap out pasta with thinly sliced zucchini as the layering.
- 1 large zucchini
- 1 large squash
- 1 head broccoli
- 1 cup pre-sliced mushrooms
- 1 package (20 oz) frozen spinach, defrosted
- 1 jar tomato sauce
- 1 package pre-cooked lasagna noodles (swap out for zucchini noodles for an even lighter option)
- 32 oz low-fat ricotta cheese
- ½ cup grated low-fat parmesan cheese
1. Preheat oven to 350
2. Cut zucchini and squash into thin slices, and chop broccoli into small pieces.
3. On medium heat, toss all veggies into pan and stir-fry for 3 minutes.
4. Spoon tomato sauce to cover bottom of large lasagna pan. Then place noodles to cover the sauce. Again, spoon sauce to cover noodle. Layer veggies, ricotta, cheese, sauce, noodles, repeatedly until you reach the top of the pan. *If you’re using pre-cooked noodles, be sure to always cover with sauce, otherwise the noodles will be too crunchy. Sprinkle the top of the dish with parmesan cheese.
5. Bake for 45 to 60 minutes, until noodles are soft. Remove from oven and let cool for 15 minutes, and serve or freeze (for later in the week).
352 Calories per serving Total Fat: 15 g , Saturated Fat: 9 g, Cholesterol: 54 mg, Sodium: 661 mg, Total Carbohydrates: 30 g, Dietary Fiber: 4 g, Sugars: 14 g, Protein: 26 g.
Recipe is a favorite of ours, originally from Nutrition Magazine.
Find a list of more healthy recipes here.
Love coffee? That’s completely OK! If you drink it black you’re not adding any extra cals for the day. Black coffee is one of the lowest-calorie drink choices around, and it’s a great weight loss ally. Coffee alters levels of gut peptides, the hormones naturally released to control hunger or fullness.
Coffee drinkers may be a lower risk of liver and colon cancer, type 2 diabetes, and Parkinson’s disease, and it may help you live longer: A 2008 study found that women who drink coffee regularly – up to six cups a day – were less likely to die of various causes during the study than their non-coffee-drinking counterparts. And, caffeine in coffee can speed up metabolism and fat-burning, which helps lower your risk for type 2 diabetes and obesity.
Try this recipe: Healthy Iced Coffee
Calories: 37 per ½ cup
This sweet, yet light on calories snack cures that sweet-tooth without the guilt. And, beets are also rich in cancer-fighting antioxidants. Beyond their rich, earthy deliciousness, beets are also a nutritional powerhouse nutritional powerhouse. Rich in iron, fiber, folate, and potassium, they’re an excellent way to boost the nutrition in a salad or pasta dish.
Try these easy beet recipes
3. Brussels sprouts
Calories: 38 per cup
Brussels sprouts are super-low in calories but loaded with cancer-preventing phytonutrients and fiber. These veggies, sometimes called little cabbages taste great, especially when roasted with a sweet or tangy sauce.
Try this roasted Brussels sprouts recipe
Calories: 27 per cup
Another great tasting vegetable, especially with a light sauce or pinch of lemon – Asparagus is traditionally known as a detoxifying food, because it contains high levels of amino acid that acts as a diuretic, flushing excess fluid out of your system. It also helps speed up metabolism of alcohol and other toxins (it’s a surprising hangover remedy). Asparagus is also a powerhouse of vitamins and minerals, including vitamins A, C, E and K, B6, folate, iron, copper and even protein.
Try this grilled asparagus recipe
Calories: 4 per cup
This delicate, full of peppery flavor green is amazingly low in everything you don’t want, especially calories, fat, saturated fat, and cholesterol. However, it is loaded with fiber, vitamins A, C and K, and other nutrients, including potassium.
Arugula is perfect in salads, soups, over pizza or within pasta.
Add arugula into your diet with these recipes
For another low-calorie food option, try our spaghetti squash recipe.
Ingredients 5 ounces unsweetened, dairy-free baking chocolate, chopped 1/4 cup coconut oil 3 tablespoons honey Sifted cocoa powder, for garnish Directions Combine all ingredients in a microwave-safe bowl, and microwave for 30 seconds. Then stir. Repeat microwaving and stirring in 30 second intervals until the mixture is completely smooth. Cover the bowl and refrigerate for 3-4 hours, or until the mixture has hardened and cooled completely. Remove the bowl from the fridge, let warm up for 10-15 minutes. Use a heaping table spoon to scrap out then with damp hands roll into balls. Roll each ball into sifted cocoa powder, tapping to remove excess. Refrigerate the truffles until ready to serve. Nutrition per serving (1 Truffle) : 165 calories, 16g fat, 11g carbs, 2g protein Enjoy!Read more »
Personal Trainer and Fitness Consultant here at 2nd Wind, Elizabeth, tells us about her favorite "heavy carb to light veggie swap" spaghetti recipe. It's much lighter in calories and still gives you the same great spaghetti taste so you feel full and satisfied. Here's Elizabeth's recipe...
"Everyone has that one food that they cannot live without, unfortunately for me, mine happens to be spaghetti. Given my choice to live a healthy lifestyle, spaghetti does not fit into my regimen, so it was a miracle when I came across this healthier option at only 31 calories per 1 cup serving! I eat this multiple times throughout the week, changing up sauce combinations and toppings. My favorite is spaghetti sauce with spinach and ground turkey, a healthier substitution to ground beef and just as tasty! When it’s prepared spaghetti squash will have a very similar consistency to angel hair pasta and tastes pretty darn close too! You can also save the leftovers in the fridge for up to a week!
What you will need:
1 Spaghetti Squash
Spaghetti Sauce (optional)
Sharp knife (You will need to be cutting through the whole Squash)
Roasting pan or cookie sheet
Prepping and Cooking:
• Preheat the oven to 400°F before you start prepping the squash
• Slice the squash in half: Using your knife, cut the squash in half the long way. The spaghetti squash will be hard, so you need to put some Umph into it!
• Scoop out the seeds: Using your spoon you are going to scoop out all of the seeds. Be conscious of the pressure, you don’t want to get any of the meat when you’re scooping; that will become our pasta later!
• Coat the cut sides of the squash with olive oil and sprinkle with salt. Lay both of the halves cut side down on a baking sheet.
• Cook the squash for 30 to 45 minutes: Depending on the size of the squash it could take more or less cooking time. My easy tell-tale for when it’s done is to pierce it with a fork, if the fork easily pierces the skin, you’re good to go! If you’re not sure, pull it out of the oven, flip it over and scrape it with the fork; if the meat separates easily into spaghetti strands it’s done. If you’re STILL not sure, taste those strands to make sure it’s the consistency you want!
• Scrape out the spaghetti: Using your fork, scrape the meat horizontally. I like to get everything I can out, so I go all of the way down to the skin. Now, all that is left is to top it with some sauce, or a little bit of olive oil and parmesan!
Don't forget dessert! For a sweet, yet not so high in calorie after dinner treat, try these Sugar-free Dark Chocolate Truffles
We're all about health and fitness here so that means we hire people who know a thing or two about fitness, nutrition and all the healthy living habits that help our customers become their healthiest selves. Fitness Consultant, Eric, suggests this protein shake with amazing ingredients to help support a healthy and active lifestyle.
Rich Banana Protein Shake
- 1 or 2 scoops of your favorite protein powder
- Half a frozen banana
- 1 cup almond milk
- 1 Tablespoon peanut butter (could use almond butter)
- 1 teaspoon cocoa powder
- 1 Tablespoon flax seeds