Nutritional information (1 cup): 224 calories; 4g fat; 1 g sat fat; 44g carbs, 5g protein; 8g fiber; 132 mg calcium; 3 mg iron; 485 mg sodium
- cauliflower florets
- pearled barley
- low-sodium vegetable broth
- low-socim crushed tomatoes
- cinnamon
- dried thyme
- bay leaf
- freshly ground black pepper
- salt
- olive oil
- cubed butternut squash
If you’re making breakfast, cook ham and grits and fry some eggs. For dinner, this slaw makes a nice accompaniment to the salty meat. It is designed for maximum crunch. Prep the cabbage, onion, and apple and make the dressing ahead, if you like, but don’t add the dressing to the slaw until shortly before serving. Chop the mint just before serving, too.
- cider vinegar
- mayonaise
- coarsely chopped mint
You can improvise whatever vegetables you have on hand, from fresh broccoli to frozen peas.
- long grain white rice
- low sodium soy sauce
- light brown sugar
- white wine or rice vinegar
- grated fresh ginger
- olive or penut oil
- bean sprouts
Serve this dish as an appetizer or pair it with a bowl of soup for lunch.
Nutritional info (per 4 crostini = 2 servings total): 252 calories; 9 g fat; 1 g sat fat; 32 g carbs; 11 g protein; 8 g fiber; 137 mg calcium; 4 mg iron; 43 mg sodium
- chopped fresh parsley
- salt and freshly ground pepper
- low sodium broth
- dried rosemary
- chopped onion
- olive oil
- zest of one lemon
1 muffin: calories 150; total fat 3 g; cholesterol 20mg; sodium 17mg; potassium 110mg; carbohydrate 27gr; protein 3gr
- cheerios cereal
- cus all-purpose flour
- packed brown sugar
- ground cinnamon
- baking powder
- applesauce
- skim milk
- vegetable oil
- egg
- baking soda
- black olives
- capers
- Olive oil
- Salt
- mustard
- vegan mayonnaise
- salt
- pepper
- vegetable oil
- ancho chile powder
- ground cumin
- ground dried turmeric
- garam masala
- tomato puree
- red lentils
- curry powder
- cumin
- butter
- vegetable stock
- good pinch of salt and pepper
- freshly chopped parsley