12 Foods You Should Eat At Least Once A Week
#1) Yogurt: Just 1 cup of most yogurts provides a good source of the daily value of calcium and has phosphorus, potassium, zinc, riboflavin, vitamin B12 and protein.
Usage Idea: Yogurt can be eaten at any time of the day- breakfast, snack or dessert. Yoplait Light offers more than 30 delicious fat free flavors, all around 100 calories, and is an excellent source of both calcium and vitamin D.
Frozen Red Velvet Cake
1 package (9 oz) chocolate wafer cookies
4 containers (6 oz each) Yoplait Light Red Velvet Cake yogurt
1 cup fat-free whipped topping, thawed
Line 8×4 inch loaf pan with plastic wrap
2. In medium bowl, mix yogurt and whipped topping. Spoon yogurt mixture into pan about halfway up sides of pan. Arrange wafers along long sides of pan. Place chocolate wafer cookies vertically into yogurt mixture, filling length of the pan. Spoon remaining yogurt mixture over cookies.
3. Cover top with plastic wrap. Freeze at least 4 hours or overnight. To serve, remove torte from pan, using plastic wrap. Invert onto serving platter. Cut into 14 diagonal slices.
1 serving: Calories 120 (Calories from Fat 20); Total Fat 2.5g (Saturated Fat 0.5g, Trans Fat 0g); Cholesterol 0mg; Sodium 160mg; Potassium 90mg; Total Carbohydrate 21g (Dietary Fiber 0g); Protein 3
#2) Flaxseeds: Flaxseeds contain omega 3s, which are essential polyunsaturated fats that are typically low in the average American diet. This small seed is also a great way to add in some fiber to your meals and snacks.
Usage Idea: Sprinkle seeds or ground flaxseed on your cereal, oatmeal, yogurt, salad, or sandwiches. They’re so small, you won’t even notice them!
2 cups All-Bran cereal, divided
1/4 cup flax seed
1/2 cup raisins
1 cup all purpose flour
3/4 cup whole wheat flour
1/2 cup packed light brown sugar
2 teaspoons baking soda
1 teaspoon cinnamon
1/2 teaspoon salt
6 Tablespoons unsalted butter, melted and cooled slightly
2 large eggs
1-3/4 cups low-fat plain yogurt
1/4 cup molasses
2 teaspoons vanilla extract
Turbinado sugar crystals or cinnamon-sugar
1. Heat oven to 400 degrees. In a food processor, finely grind 1 cup of the cereal, and the flax seeds. Add raisins and blend until finely chopped. Transfer mixture to a large bowl. Stir in remaining 1 cup cereal, flour, whole wheat flour, brown sugar, baking soda, cinnamon, and salt; set aside.
2. In another bowl, whisk together melted butter, eggs, yogurt, molasses, and vanilla. Stir into cereal mixture, only just until combined; do not over-mix.
3. Line 18 standard-size muffin cups with baking cups. Evenly fill each cup just more than halfway. Sprinkle generously with turbinado sugar, or sprinkle each with cinnamon-sugar. Bake until muffins spring back when touched, about 14-16 minutes. Remove muffins from tin and cool slightly. Makes 18 muffins
#3) Pumpkin Seeds: Pumpkin seeds contain fiber, vitamins, minerals, and antioxidant nutrients.
Usage Idea: Bake a tray of pumpkin seeds after a carving a pumpkin, it’s fun and healthy finger food to have around the house.
Watermelon and Feta Salad with Pumpkin Seeds
2 cups Cubed Watermelon, chilled
4 oz Crumbled Feta Cheese
½ cup sliced Black Olives
½ cup Pumpkin Seeds
Cut watermelon into cubes and remove any seeds. Mix the watermelon, feta, black olives and pumpkinseeds. Cover and chill the salad for 30 minutes before serving.
#4) Quinoa: Not only is quinoa high in protein, but the protein it supplies is complete plant based protein, meaning that it includes all nine essential amino acids.
Usage Idea: For a twist on your favorite pasta recipe, use noodles made from quinoa.
Avocado Stuffed with Quinoa Salad
2 cups Tri-color Quinoa, cooked
¼ cup Red Onion, small dice
½ cup Cucumber, small dice
½ cup Tomatoes, small dice
2 Tbsp Fresh Cilantro, chopped
2 Tbsp Olive Oil
1 tsp Red Wine Vinegar
½ tsp Salt
4 Avocados, halved and pitted
Prepare quinoa according to package directions. Fluff with a fork and transfer to a large bowl. Mix in the red onion, cucumber, tomatoes, cilantro, olive oil, vinegar and salt. Cut each avocado in half and gently scoop out of the shell, keeping it intact. Scoop the quinoa salad into the center of each avocado. Serve immediately.
#5) Berries: All berries are sources of fiber, a nutrient that many Americans are lacking in their diets and one that is important for the digestive system.
Usage Idea: Add a few berries to your oatmeal in the morning for a well-rounded, fruity breakfast.
Roasted Asparagus, Strawberry and Walnut Salad
1 lb Fresh Asparagus, tough ends snapped off, cut into 1″ pieces
1 Tbsp Olive Oil
1× 10 oz pkg Fresh Spinach, torn in bite sized pieces
1 pt Strawberries, hulled and sliced
½ cup Toasted Walnuts, coarsely chopped
½ cup Vegetable Oil
¼ cup Raspberry Vinegar
1 tsp Sugar
½ tsp Salt
Preheat oven to 400 degrees and line a broiler pan with foil. In a large bowl, toss asparagus in olive oil and arrange on pan in a single layer. Roast until crisp tender, about 15 minutes. Remove from oven and cool to room temperature. Meanwhile, mix spinach, strawberries and walnuts in a large bowl and whisk dressing ingredients together. Add roasted asparagus and dressing to spinach mixture then toss tocoat. Serve immediately.
Leftovers of this salad will make a delightful lunch the next day.
#6) Eggs: Eggs are a source of high-quality protein that can help to keep you feeling fuller, longer. Egg yolks contain lutein and zeaxanthin—two antioxidants that can help keep eyes healthy.
Usage Idea: Pair scrambled eggs with a little bit of salsa and a corn tortilla for a quick and easy breakfast taco.
Korean-Style Mushroom Rice Bowl
1¼ cups Whole Grain Brown Rice
4 Tbsp Olive Oil, divided
2 Carrots, julienned
1 cup Crimini Mushrooms, sliced
1 Zucchini, sliced into thin strips
1 cup Packed Baby Spinach
1 cup Bean Sprouts
2 Tbsp Soy Sauce
1 Tbsp Hot Chili Garlic Sauce
½ tsp Sugar
2 Tbsp Low-sodium Beef Stock
2 Tbsp Toasted Sesame Oil
Toasted Sesame Seeds, for garnish
Cook rice in rice cooker or on the stove per package instructions. Heat 2 tablespoons oil in a skillet over medium heat and fry eggs over easy; remove to a plate. Heat remaining oil in a large skillet over medium-high heat. Add carrots, mushrooms, and zucchini to skillet and saute for 4 minutes. Add spinach, bean sprouts, soy sauce, garlic sauce, sugar, stock, and sesame oil; saute for 1 minute.
Place cooked rice in large bowl and arrange vegetables on top. Position eggs across top and sprinkle with sesame seeds.
#7) Beans: Beans can be a good plant-based source of iron, a mineral that transports oxygen from your lungs to the cells in your body.
Usage Idea: Throw some white beans into a sauté with squash, zucchini, fresh tomatoes and pair with brown rice.
3 cloves Garlic, peeled and quartered
¼ cup Plain Low Fat Yogurt
1 Tbsp Fresh Lemon Juice
2 tsp Olive Oil
¼ tsp Paprika
¼ tsp Ground Cumin
¼ tsp Salt
⅛ tsp Pepper
1× 19 oz can Chickpeas, drained
Place garlic cloves in food processor and pulse until minced. Add all remaining ingredients and process until smooth. Serve at room temperature.
Serve with pita chips that you bake yourself from quartered slices of pita bread, brushed with olive oil, and baked at 400 degrees until golden. Much less expensive than the pita chips in the bag.