Healthy Eating

Healthy Eating

Tomato Basil Sauce

Ingredients:

1 tsp olive oil

1 medium onion, chopped

8 cloves garlic, chopped

8 tomatoes, chopped

1 cup water or red wine

1/2 cup fresh basil, chopped

black pepper to taste

Saute onion in olive oil until golden, about 5 minutes. Add garlic and tomatoes. Simmer for 5 minutes. Add water and simmer for another 5 minutes. Add basil and cook for 1 minute. Blend in a food processor/blender until chunky, about 5 seconds. Season with pepper. 

Serving: 1/2 cup - 30cals/0g fat/-0g fiber

Brown Rice And Veggie Salad

Ingredients:

1/2 cup short grain brown rice

1 zucchini

2 celery stalks

1 carrot

1 yellow bell pepper

1/2 bunch arugula

4 scallions

2 T lemon juice

1/4 cup veggie stock

1T mustard

1 T olive oil

1/2 tsp salt

1/4 tsp black pepper

Add 6 cups of salted water to a 2 quart saucepan and boil. Add rice and boil, uncovered, until al dente, about 25 minutes. Drain and rinse under cool water. Drain well. 

Cut the zucchini, carrot, celery, and yellow bell pepper into 1/4" dices. Chop arugula and scallions. 

Boil salted water and add yellow pepper, zucchini, celery, and carrot. Boil 1 minute and drain. Rince with ice water and set aside. 

Whisk lemon, stock, mustard, oil, salt, and pepper. Add rice, veggies, arugula and scallions. Toss and enjoy.

Serves 8: 168cals/4g fat/4g fiber

Pumpkin Bread

Ingredients:

1/2 stick unsalted butter

1/2 cup sugar

1 egg

1/2 cup canned pumpkin

1/4 cup nonfat yogurt

1/4 cup honey

1 tsp vanilla

1 cup flour

1 tsp baking powder

1 tsp cinnamon

1/4 tsp salt

1/4 tsp ginger powder

1/4 tsp allspice

Preheat oven to 350. Spray bread pan with nonstick cooking spray. Set aside. 

Beat butter and sugar until smooth. Beat in egg carefully Add pumpkin, yogurt, honey, and vanilla. Combine until smooth. 

In a different bowl, combine flour, baking powder, cinnamon, ginger, salt, and allspice.

 Mix dry ingredients carefully into wet ingredients. Bake for 45-50 minutes. Let cool. 

Serves 8. 170 cals/4g fat/1g fiber