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Cucumber and Tomato Salad
A refreshing light salad for any hot, humid summer day! A great
main dish for vegetarians as well. The basil may be substituted with
fresh parsley or mint. Be sure to make this salad just before
serving.
Prep Time: approx. 10 minutes
Ready In: 10 minutes
Makes 2 to 4 servings
1 tomato, chopped
1 cucumber, seeded and chopped
1/4 cup thinly sliced onion
1/4 cup kidney beans, cooked
1/4 cup diced firm tofu
2 tablespoons chopped fresh basil
1/4 cup balsamic vinaigrette salad dressing
salt and pepper to taste
Directions:
In a large bowl combine the tomato, cucumber, onion, red kidney beans,
tofu, and basil. Toss with balsamic vinaigrette salad dressing to
taste, and season with salt and pepper to taste.
|
Nutrition at a glance |
amount |
|
Servings Per Recipe: |
3 per
serving |
|
Calories |
83 |
|
Protein |
4g |
|
Total Fat |
1g |
|
Sodium |
403mg |
|
Cholesterol |
� |
|
Carbohydrates |
14g |
|
Fiber |
3g |
Amy�s Healthy Fruity
This is the type
of smoothie that you can throw together quickly for a meal or snack.
Prep Time: approx. 3 minutes
Ready In: approx. 3 minutes
Makes 4 servings
1 cup
strawberries, hulled
1/3 cup frozen blueberries
2 bananas
1/2 cup orange juice
1-1/2 cups plain yogurt
1 tablespoon soy milk powder
Directions:
In a blender combine strawberries, blueberries, bananas, orange juice,
yogurt and soy milk powder. Blend until smooth. Pour into glasses
and serve.
|
Nutrition at a glance |
amount |
|
Servings Per
Recipe: |
4 per serving |
|
Calories |
156 |
|
Protein |
6g |
|
Total
Fat |
2g |
|
Sodium |
78mg |
|
Cholesterol |
6mg |
|
Carbohydrates |
30g |
|
Fiber |
3g |
Fruit Salad in Seconds
This healthy,
easy salad is great for when unexpected company shows up at mealtime. You
can use lemon yogurt instead of strawberry, if you wish.
Prep Time:
approx. 10 minutes
Ready In: approx. 10 minutes
Makes 12 servings
1 pint fresh
strawberries
1 pound seedless green grapes
3 bananas
1 (8 ounce) container strawberry yogurt
Directions:
Rinse strawberries and slice or halve them. Add them to a 3 quart bowl.
Rinse grapes and add to bowl. Slice bananas 3/8 inch thick and add to
fruit. Pour yogurt over all and toss until all the pieces are lightly
coated. Serve immediately.
|
Nutrition at a glance |
amount |
|
Servings Per
Recipe: |
12 per
serving |
|
Calories |
81 |
|
Protein |
1g |
|
Total
Fat |
� |
|
Sodium |
11mg |
|
Cholesterol |
2mg |
|
Carbohydrates |
19g |
|
Fiber |
2g |
|