Frozen Yogurt Dots
greek yogurt (any flavor) – Used honey, blueberry and strawberry
1/2 tsp honey
fixins - I used chopped chocolate, chopped walnuts, sweetened coconut and cookie sprinkles. Other options could be chopped white chocolate or butterscotch chips, peanuts or different sprinkles.
Line a baking sheet with wax or parchment paper or use a non stick pan. Set pan a side. If you want to have fixins attached, they need to be spread out on the baking sheet first before you swirl on the yogurt.
Using separate bowls, pour in the yogurts. They need to be thinned out a bit.
Added a squeeze of honey and a squeeze of orange juice for the honey flavor.
Used a squeeze of lemon juice to thin out the blueberry flavor.
Used a squeeze of both lemon and orange juice in the strawberry.
Put 3 zip top bags into 3 glasses, and fold over the edges. These glasses are going to be your extra hand.
Pour in the yogurts and squeeze yogurt to one corner of the bag and clip off the tip.
Using a swirling motion make yogurt dots as big or as small as you like on the lined or goodie filled pan.
Place baking sheets in the freezer for at least 2 hours. Can be transferred to zip top bags and snacked on for 2 weeks. smittenfoodie
Energy bars usually contain protein and fiber—nutrients that help you feel full—but also may be loaded with calories. That’s fine if you occasionally make one a meal, but most of us eat them as snacks. You might as well enjoy a Snickers, which at 280 calories is in the same range as many energy bars.
Lesson learned: If you need something to tide you over until dinner, look for a calorie-controlled bar with about 5 grams of protein (e.g., Balance 100-calorie bar, Promax 70-calorie bar).
Granola sounds healthy. But it’s often high in fat, sugar and calories. Don’t be fooled by a seemingly reasonable calorie count; portion sizes are usually a skimpy 1⁄4 or 1⁄2 cup. Low-fat versions often just swap sugar for fat and pack as many calories as regular versions.
Lesson learned: Read granola labels carefully and stick with recommended portion sizes (which are teeny), perhaps as a topping on fruit or yogurt.
“Salads trip up many of my clients,” says my friend Anne Daly, R.D., director of nutrition and diabetes education at the Springfield Diabetes & Endocrine Center in Springfield, Illinois. Most of us could use more vegetables—so what’s not to love? In a word, toppings. The pecans and Gorgonzola cheese on Panera Bread’s Fuji Apple Chicken Salad (580 calories, 30 grams fat, 7 grams saturated fat) propel it into double-cheeseburger territory. A McDonald’s double cheeseburger has 440 calories, 23 grams fat, 11 grams saturated fat.
Lesson learned: Before ordering a salad, check its nutrition information plus that of the dressing and all add-ons (often, they’re listed separately).
Smoothies may seem like a tasty way to help get your recommended fruit servings—but studies show that beverages are less filling per calorie than solid foods. And added sugars can make some the equivalent of drinking fruit pie filling: the smallest (16-ounce) serving of Jamba Juice’s Orange Dream Machine weighs in at 340 calories, with 69 grams of sugars that don’t all come from orange juice. You’re better off with fresh-squeezed juices; orange juice has 110 calories per cup.
Lesson learned: Some smoothies pack as many calories as a milkshake. Look for those made with whole fruit, low-fat yogurt and no added sugars.
Yogurt is a great way to meet your calcium needs, but not all are created equally. Some premium whole-milk yogurts can give you a hefty dose of saturated fat. Shop around: many low-fat versions of these products are every bit as creamy. Enjoy a fruit-flavored low-fat yogurt, but understand that the “fruit” is really jam (i.e., mostly sugar). Or opt for low-fat plain and stir in fresh fruit or other sweetener to suit your taste; you’ll probably use less. My favorite, a tablespoon of Vermont maple syrup (52 calories), provides all the sweetness I need.
Lesson learned: Although they are still good sources of calcium, some yogurts can be closer to dessert than to a healthy snack. Don’t let fat and added sugars spoil a good thing.
Sushi is big in my family. There is a wide variety of sushi rolls out there and in some the fried tidbits and mayonnaise can really tuck in the calories. The Southern Tsunami sushi bar company, which supplies sushi to supermarkets and restaurants, reports its 12-piece Dragon Roll (eel, crunchy cucumbers, avocado and “special eel sauce”) has almost 500 calories and 16 grams of fat (4 grams saturated).
Lesson learned: Signature sushi rolls often come with a creamy “special sauce”; you should ask what’s in it. Or just order something simple: for example, a 12-piece California roll (imitation crabmeat, avocado and cucumber) or a vegetarian roll with cucumbers, carrots and avocado supplies around 350 calories and 6 or 7 grams of fat, and most of it is the heart-healthy monounsaturated type.
Low fat - 72 cal
Frozen - 107 cal
Fat free - 45 cal
Fat free flavoured - 68 cal
Low fat flavoured - 93 cal
Food that makes you prettier.
Polish Cold Yogurt Soup with Beets
bunch of young beets with leaves (about 6 not too small ones)
¼ lemon juice
3 garlic cloves (chopped) or 1 tsp minced garlic
1250 ml / 5 cups of boiling water
1 English cucumber (quartered and sliced or diced)
about 10 / 150g radishes (halved and sliced)
4 spring onions – green part only or chive (chopped)
small bunch of dill – about 25g (chopped)
2 x 500g natural yogurt or cultured buttermilk
sea salt to taste
black peppercorns (freshly ground) to taste
golden caster sugar to taste - optional
4-6 hard boiled eggs to serve
1- 1½ kg baby potatoes (cooked) to serve
1 tbs unsalted butter for potatoes
Discard ugly beetroot leaves, the rest wash and chop together with stems. If there is plenty of leaves use only half. Wash also, peel and chop beets, you can dice them or cut into thin strips.
Place in a large pot with boiling water, garlic and lemon juice. Cook covered until beets are soft but still crunchy.
Remove from fire, add cucumber, radishes, half of the dill (reserve the rest to sprinkle over potatoes), spring onions and leave aside to cool down a little bit. Add yogurt, season to taste with salt, pepper and sugar and place in the fridge for at least an hour.
Serve chilled with freshly cooked baby potatoes topped with butter and dill and hard boiled eggs on a side.
Make 6 servings.
4 Breakfast Ideas under 200 Calories
1. Veggie Egg White Omelet
You can never go wrong will an egg white omelet, especially one that’s loaded with nutritious veggies. An egg white contains around 17 calories, which means you can add 5 to your omelet for only 85 calories. Put in some low calories veggies like spinach and mushrooms and you’ll still have room for a piece of dry whole wheat toast, which clocks in at around 60 calories. Depending on the brand of bread you use, you may even have room for a small piece of fruit, like a plum, which is about 30 calories.
Yes, you can eat cereal for under 200 calories, but you’re going to have to do some measuring here. A low calorie cereal, like Fiber One, contains 60 calories for a half cup. You can add ¾ cup to your bowl, along with a cup of non-fat milk (90 calories), and only come in at 180 calories. You even have room to cut up a few strawberries (around 5 calories each) to top it off. Make sure you choose a cereal that is low in sugar and high in nutrition.
3. Yogurt Parfait
For this one, you’re going to have to make your own yogurt parfait. Stay away from the store bought ones, as the sugary granola and syrupy fruit can make this breakfast option a bad one! Instead, grab a container of non-fat yogurt, which contains around 100 calories. Remember the low calorie cereal from before? Add a half cup to the parfait for 60 calories. You still have room to add some fruit, but don’t overdo it here. Cut up some strawberries and add a handful of blueberries.
4. Hard Boiled Egg and Banana
A hard boiled egg and banana is a nutritious combination that should hold you over until your mid-morning snack. The egg is around 75 calories and the banana is 105, so it doesn’t leave room for much else…except maybe a few strawberries. Notice that the banana, while highly nutritious, is one of the higher-calorie fruits. Keep this in mind when adding one to your breakfast.
Here are 4 ideas to show you what you can get out of breakfast for under 200 calories. Make sure you always measure your food and be mindful of any condiments, like butter or jam, that you may use. Also, make sure you don’t add excessive cream or sugar to your coffee—and if you do, these calories need to be taken into account. When you consume a healthy and nutritious breakfast, you are properly fueling your body for the day to come.