Vegetarian Chili

Varying your protein sources is as important as consuming a wide variety of fruits, vegetables, and whole grains. Legumes (such as beans and peas) and soy products offer a generous amount of protein for fewer calories. In addition, these foods also contain fiber and phytonutrients which are not found in animal products. Give it a try and go meatless with this vegetarian chili recipe.

Spicy Shrimp with Veggie Quinoa

This is a nice, light summer dish that incorporates vegetables, whole grain, healthy fats, and protein. It is colorful, balanced, and delicious. Enjoy!

Cook ½ cup of quinoa in water with a dash of salt. Meanwhile, chop the veggies. You will need ¼ cup of cubed red bell peppers, ¼ cup of cubed yellow summer squash (you can use zucchini, if you’d prefer), and ¼ cup of edamame beans[1]. Sauté the vegetables in one tablespoon of olive oil. Set it aside.

Don’t Get Bored!

Some Novel Salad Ideas

Summer is around the corner and you want to get bikini-ready. You’ve been working out hard, but now it is time to makeover your diet. So you think: “Hey, salad is a good way to eat healthy and light.” The problem is that eating the same salad every day is not only boring, it is also unwise. That’s because when you don’t vary your menu, you will probably miss some important nutrients and disease-fighting phytochemicals. Therefore, your best option is to include a variety of fruits and vegetables into your diet. Hey, do not despair. I have your back. Here, I give you a few suggestions of combinations of veggies, fruits, nuts, and dressings. To transform these salads into a complete meal, just pair them with a lean source of protein such as fish, chicken, turkey, or tofu, for example.

Three-Grain Pilaf

Do you want to eat more whole grains, but all you can think of is oatmeal, brown rice, and whole wheat bread? Do not despair! I have a recipe that will introduce you to three new whole-grains: pearl barley, farro, and forbidden rice. You can easily find these grains in the bulk section at Whole Foods.

Smart Snacking – Cinnamon Banana

This is a great mid-afternoon snack. It is under 200 calories, sodium and cholesterol free, and a good source of potassium, phytonutrients, and fiber.

In a plate, mash 1 medium banana (about 7 inches long). Sprinkle it with ground cinnamon. Add 1 Tbsp of raisins (about 20 raisins) and 2 Tbsp of sliced dry-toasted almonds (about 11 g).

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