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May 12, 2006
This week, I'm going to eat more...blueberries.
Looking for a small change to make in your diet? Trying to eat more fruits? Give blueberries a try this week! Fresh or frozen, they make a great topping for yogurt, cereal, oatmeal or add them to a smoothie with yogurt and milk. This low calorie, nutrient rich food is also a great snack in itself. Try these recipes too.
Blueberry Waffles
1 3/4 cups all-purpose flour
1 tablespoon baking powder
Dash of salt
1 3/4 cups skim milk
3 tablespoons vegetable oil
2 egg whites, lightly beaten
1 egg, lightly beaten
Vegetable cooking spray
1 cup fresh or frozen blueberries
Additional blueberries (optional)
Combine first 3 ingredients in a medium bowl; stir well. Combine milk, oil, egg whites, and egg in a small bowl; stir well. Add to flour mixture, stirring until well-blended.
Coat a waffle iron with cooking spray, and preheat. Spoon about 1/3 cup of batter per waffle onto hot waffle iron, spreading batter to edges. Spoon 2 tablespoons blueberries per waffle evenly over batter. Cook 6 to 7 minutes or until steaming stops; repeat procedure with remaining batter and blueberries. Serve with syrup. Garnish with additional blueberries, if desired.
Note: If you are using frozen blueberries, do not thaw them before adding to batter.
Yield: 8 (4-inch) waffles (serving size: 1 waffle)
CALORIES 189(30% from fat); FAT 6.3g (sat 1.2g,mono 1.8g,poly 2.7g); PROTEIN 6.4g; CHOLESTEROL 29mg; CALCIUM 176mg; SODIUM 86mg; FIBER 1.6g; IRON 1.6mg; CARBOHYDRATE 26.7g
Breakfast Salad with Warm Pine Nuts
2 cups cubed Fuji apple (about 3/4 pound)
1 1/2 cups cubed Asian pear or ripe pear (about 1 medium)
1 cup coarsely chopped orange sections (about 1 large)
1/2 cup cubed peeled kiwifruit
1 tablespoon dried blueberries
1 tablespoon dried cranberries
1 tablespoon roasted sunflower seed kernels
1 tablespoon unsalted pumpkinseed kernels
Cooking spray
2 tablespoons pine nuts
Combine the first 8 ingredients in a medium bowl.
Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pine nuts to pan; cook for 3 minutes or until lightly browned, shaking pan frequently. Add pine nuts to salad; toss gently to combine. Serve immediately.
Yield: 4 servings (serving size: 1 cup)
CALORIES 178(28% from fat); FAT 5.5g (sat 0.5g,mono 1.3g,poly 2.6g); PROTEIN 2.8g; CHOLESTEROL 0.0mg; CALCIUM 43mg; SODIUM 1mg; FIBER 6.6g; IRON 1mg; CARBOHYDRATE 34.3g
Posted by Lisa at May 12, 2006 10:03 AM
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Comments
Great recipe. I am really impressed by your diet menu. It is going to help a lot.
Posted by: Brad Chappel at May 14, 2006 08:30 AM