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Recipes for Health: Berry Melon Yogurt Parfaits & Mozzarella Caprese Bites


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:

366 calories

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

Ingredients:

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

Directions:

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:

200 calories

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

Ingredients:

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

Directions:

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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About The Author

Elisa Zied is a nationally recognized registered dietitian nutritionist, author, speaker, and spokesperson. A trusted source of food, nutrition, and health information, Elisa has garnered millions of media impressions, lending her expertise and real-world perspective to dozens of TV shows, web sites, news organizations and magazines. She’s the author of four nutrition books and is currently working on her first novel. You can find her previous Food, Fitness & Fiction posts here and connect with her on Twitter, Instagram, Tumblr and Facebook.

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