December 11 2017
A registered dietitian offers her best tips for runners considering the meatless diet route.
Summer marks the time of year for pool parties and barbecues, and if you’re anything like us, you look forward to time filled with good friends and delicious food. Check out three of our favorite healthy summer appetizers – sure to tantalize your taste buds:
1 packet of dry vegetable soup mix
10 ounces frozen spinach, thawed and squeezed dry
8 ounces water chestnuts, chopped
8 ounces light sour cream
8 ounces 2%-fat Greek yogurt
8 ounces nonfat Greek yogurt
Mix ingredients in a bowl until well combined. Refrigerate for two hours before serving. Enjoy with fresh vegetables, crackers, or whole wheat pita chips.
Nutritional info per serving: 97 calories, 4 g fat, 60 g carbohydrates, 9 g protein, 67 mg sodium.
by Alma Marie Leibriecht
8 whole roasted Piquillo peppers (jarred)
4 ounces reduced-fat feta cheese
4 ounces goat cheese
2 tbsp. finely chopped green olives
Remove peppers from jar and carefully pat dry inside and out. Mash together feta, goat cheese and olives in a small bowl until well combined. Season the mixture to taste with salt and pepper. Using a small spoon, stuff the peppers with the cheese mixture and arrange on a serving platter.
Nutritional info per serving: 102 calories, 7 g fat, 5 g carbohydrates, 3 g protein, 316 mg sodium.
by Nicole Falcaro
3/4 cup canned pumpkin
1/2 cup reduced fat cream cheese
1/4 cup packed brown sugar
2 tsp. real maple sugar
2 tsp. ground cinnamon
Pour all ingredients into a blender and mix until smooth. Serve dip with sliced apples or salted pretzels.
Nutritional info per serving: 97 calories, 4 g fat, 14 g carbohydrates, 2 g protein, 65 mg sodium.
Now you can snack without feeling guilty! Nutritionist, Michelle Traub, RD, recommends serving the “Heathified” Spinach Dip with celery and baby carrots to take advantage of their filling fiber. She loves the rich, flavorful healthy fats in the Spanish(ish) Stuffed Peppers and says, “Just one of these peppers can satisfy cravings.” If you’re in the mood to indulge in the sweeter side, the Lady Orange Pumpkin Dip is a smart choice as Traub says, “Pumpkin offers a good source of complex carbohydrates and a whooping dose of vitamin A.”
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