Easy Salads--5 Ingredients or Less!
Slimmed-down Creamy Tomato Soup? Yes, please! In this recipe, I nix the heavy cream and swap in silken tofu (don't knock it until you try it!). You get 2 deliciously filling cups of soup for just 160 calories.
Love French Onion soup, but hate the 600+ calories that come along for the ride? You've gotta try this slimming, satisfying version. I served it at a dinner party this past weekend and everyone thought it tasted like the real McCoy (phew). Just 225 calories per hearty bowl!
Love Loaded Potato Soup? Me too! Typically, restaurant versions clock in at over 600 calories (I know, yikes), so I've mastered this skinny recipe that's just as creamy and delicious. By replacing much of the potato for pureed cauliflower and nixing the full-fat cheese, I'm able to slash the calories in HALF. Deal!
Looking for a tasty, simple lunch recipe? This Veggie Tuna Salad uses light canned tuna (instead of albacore white) to reduce the amount of mercury. Just mash with light mayo or nonfat Greek yogurt and any preferred seasonings....plus toss in an assortment of chopped veggies like carrots, celery, bell pepper, and green onions. So easy, but filling and substantial!
Classic tuna salad just got a makeover! I ditch the high-cal mayo and use creamy nutrient-rich avocado instead. You can mash it up…or leave it in chunks. Serve this Tuna Avocado Salad with crackers, whole-grain bread, or on a bed of salad greens for a quick lunch.
Wild Salmon and Chickpea Salad: This easy and nutritious go-to lunch can be whipped up in 10 minutes flat! Canned wild salmon is a cost-effective way to get a super dose of heart-healthy omega-3s and bone-strengthening Vitamin D. Plus, the fiber-rich garbanzo beans are just as easy to toss in. Serve with a few whole-grain crackers, roll in a tortilla, or top on a bed of leafy greens and dig in!
Israeli Chopped Salad – Simply chop up tomatoes, cucumbers, celery, and parsley, and toss with a teaspoon of EVOO, a tablespoon of lemon juice, and a pinch of Kosher salt. So easy and amazingly delicious!
Hearty Vegetable Bean Soup: With veggies rich in vitamin C, beta-carotene, quercetin, and lycopene, this soup packs a lot of nutrition in just one serving — and I promise you will not be disappointed with the taste.
Spinach Salad with Beets & Goat Cheese: Layer baby spinach leaves with roasted beets (cut in bite-size pieces). Season with a pinch of kosher salt, ground black pepper and rice vinegar. Top with crumbled goat cheese. The liquid from beets provides enough moisture to skip the dressing.
Make a healthy omelet for lunch with eggs (1 whole + 2 whites), baby spinach, shredded part-skim mozzarella cheese, and of course...hot sauce!
A new study published this week in the Archives of Internal Medicine found that eating 1 cup beans or lentils a day improved blood sugar & lowered blood pressure in people with type 2 diabetes. Get a daily dose with this Quick Chickpea Stew. Simmer a can of chickpeas (preferably low-sodium) with a little low-sodium vegetable broth and desired seasonings (I used turmeric and black pepper). Healthy comfort food!
Toasted pumpkin seeds make a terrific crunchy garnish for soups and salads -- and they pack a nutritional punch with heart-healthy fats, fiber and minerals like magnesium (great for blood pressure). Try sprinkling them on top of a steaming bowl of this fall "Squashed" Apple Soup.
Black Bean Soup: This soup comes courtesy of Joy Fit Club member Jenny Hodges and literally takes 2 minutes to put together. It doesn’t get much easier than that! Jenny makes a huge pot on the weekend, then packs it for lunch during the work week.
Lemon Dill Salad: This is also a great option for brunch! I make the dressing by combining equal parts light mayo and nonfat sour cream, then add some lemon juice, chopped fresh dill and black pepper. Stir in flaked, cooked salmon fillets (canned salmon is great too -- drain it well first). It is always a hit!
This vegetarian recipe has become a staple in my house. I rinse and drain a can of black beans and sauté with 1 jar mild/medium salsa, 1/2 tsp. garlic powder, 1 tsp. Dijon mustard, and 1/2 tsp. ground cumin. Spoon the zesty bean mixture over a baked potato for a hearty meal!
Red Pepper, Chard and Feta Frittata: Frittatas are an easy, vegetarian meal and a great way to transform eggs, a breakfast favorite, into a more substantial lunch or dinner entree. The chard and red pepper are a nutrient-dense pair that deliver an impressive array of vitamins and minerals.
Shrimp, Quinoa & Coconut Waffles: This recipe is courtesy of Thomas Bonnes, TODAY's Home Chef Challenge contender. These savory waffles are perfect for breakfast, lunch, or dinner!
Judy's Gazpacho: Judy and Marvin Lieberman own Great Barrington Bagels in Massachusetts; Judy's gazpacho, hands down, is the best I've ever tasted. I'm not alone in my enthusiasm. People come from all around the Berkshire community to buy her gazpacho by the gallon!
Ceviche: Ian and I been experimenting with different versions of ceviche -- this one features cod and scallops. Cut the raw fish into bite-sized pieces and mix with chopped red onions, sliced jalapeños (seeds removed), juice of 1-2 limes, and a dash of salt. Let sit in fridge for 20 minutes and enjoy!
Jon Cohen's Veggie Soup: Just slice/chop the following vegetables and boil in 8 cups reduced-sodium vegetable or chicken broth (with 1/2 cup diced garlic and 1 teaspoon black pepper) for 90 minutes. Then mash the entire pot and serve! VEGGIE MEDLEY: 4 medium potatoes (2 white, 2 sweet), 10 mushrooms, one bag baby spinach leaves, 2 large onions, 2 cups sliced carrots, 2 cups butternut squash and 1 large parsnip. Yum!
Hearty Lentil Vegetable Soup: Ian loves to make this AMAZING super-thick, filling vegetable soup that is 100% pure goodness.
Scrambled Egg Whites on a Bagel: Add 2 scrambled egg whites and 1 slice reduced-fat Swiss cheese to a whole wheat bagel (I recommend Lender's). Top with onion and tomato, if desired. Serve with a grapefruit on the side. Super-filling--only 315 calories.
Chicken and Vegetable Brown Rice Noodle Bowl: Here’s my healthy answer to greasy, salty, calorific Chinese takeout. I use whole-grain brown rice noodles, lean chicken breast, and loads of veggies (straight from the freezer!) to keep it slim.
Egg Sandwich: This is a delicious lunch option that is quick and easy. I layer a toasted, whole grain bun with scrambled eggs (1 whole+2 whites), 2 TB shredded reduced-fat cheese, and sliced grape tomatoes. Very satisfying and just 285 cals, with 24 filling grams protein & 5g fiber!