Recipes for Health: Berry Melon Yogurt Parfaits & Mozzarella Caprese Bites
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Food. It’s not only fuel, but some foods can also boost your immune system and help your body defend itself against the common cold and so much more. In the new book, The Essential Guide to Healthy Healing Foods. you’ll not only find delicious recipes, but you’ll learn how to use food to optimize your health from the outside in. The book, divided up into 5 parts, teaches you:
*how your diet stacks up;
*how to evolve your eating;
*how to enjoy family meals and fight childhood obesity;
*all about vegetables, fruits, protein foods, grains, and fats;
*how to live with food allergies;
*how to spice up your health; and
*how to eat and drink to fight disease and achieve optimal health
The book packs in tons of science-based yet practical advice you can use to become a more mindful eater in a world where mindless eating runs rampant. It also includes recipes that highlight foods that may help you fight a cold or a headache, help you sleep, or even manage diabetes.
Who knew “health” food could taste so good? Here are two delicious, easy-to-prep recipes worth trying:
Berry Melon Yogurt Parfaits
Jammed with powerful immune boosting power, these parfaits make a delicious breakfast, brunch, or after-dinner dessert. Feel free to substitute any fresh berry or use a combination of berries for colorful treat.
Yield: 4 parfaits; Serving size: 1 parfait; Prep time: 10 minutes; Cook time: 45 minutes
Each serving has:
11 g total fat
1 g saturated fat
0 g trans fat
2 mg cholesterol
168 mg sodium
32 g carbohydrates
5 g Fiber
4 g sugars
9 g protein
14 percent iron
1 cup rolled oats
[1/4] cup raisins
2 TB. slivered almonds
1 TB. Flax seeds, ground
1 TB. vegetable oil
1 TB. agave nectar
Pinch of salt
1/2 tsp. cinnamon
1/4 tsp. nutmeg
2 cups low-fat yogurt, plain
1/2 cup blueberries
1/2 cup watermelon, chopped
1. Preheat oven to 350 degrees F. In a medium bowl combine oats, raisins, almonds, and flax seeds.
2. In a small bowl mix together oil, agave nectar, salt, cinnamon, and nutmeg. Drizzle into the oat mixture and stir together.
3. Spread oat mixture onto a cookie sheet and bake for 45 minutes to one hour. Remove from oven and let cool.
4. For the parfaits, use long fluted dessert glasses. Layer a dollop of yogurt, a sprinkle of berries, watermelon, and granola. Repeat until filled to the top. Serve chilled.
Mozzarella Caprese Bites
These are a bite-size, tasty, and a healthful start to a party or simple dinner.
Yield: 12 toasts; Serving size: 3 toasts; Prep time: 5 minutes; Cook time: None
Each serving has:
10 g total fat
5 g saturated fat
0 g trans fat
18 mg cholesterol
304 mg sodium
16 g carbohydrates
2 g fiber
2 g sugars
11 g protein
5 percent iron
1 cup cherry tomatoes, halved
1 cup fresh part-skim mozzarella cheese, diced
2 TB. fresh basil, chopped
2 TB. balsamic vinegar
1 TB. extra-virgin olive oil
1/4 tsp. salt
Freshly ground black pepper
12 whole grain toast rounds or pita chips
1. In a large bowl gently toss together cherry tomatoes, mozzarella cheese, basil, balsamic vinegar, olive oil, salt, and pepper.
2. Dollop a tablespoon of the mixture onto each of the toast rounds and serve.
Source: The Essential Guide to Healthy Healing Foods (Alpha Books/Penguin, July 2011) by Victoria Shanta Retelny, RD, LDN with Jovanka JoAnn Miloivojevic.
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