Romantic, Healthy Recipes for
Two
In today’s world, unhealthy food choices
abound. Foods laden with harmful fats and refined sugars line
the shelves in our supermarkets and appear on every fast food
menu. Add to this fact the reality that our lives are busier
than ever, and you begin to understand why selecting, preparing
and eating healthy food is increasingly more difficult. With
the right tools and knowledge, you can make unhealthy eating
habits a thing of the past. By opting for nutritious whole foods
instead of the many processed foods available today, you are
making a conscious choice to take back control of your weight
and your health.
Love to Love Your Fiber
Who says healthy eating can’t be delicious or
romantic?
The following Fiber35 recipes are made with fresh, flavorful
ingredients that make each meal as mouthwatering as it is good
for you. Because all of the ingredients can be found at your local
market or health food store, keeping nutritious foods on hand will
be easier than ever. Each recipe incorporates
high-fiber fruits, vegetables and legumes, as well as nutrient-packed
whole grains, nuts and seeds to keep you feeling satisfied throughout
the day. And eating fresh fish such as salmon, tuna, or snapper
adds beneficial protein to your daily diet and offers
a boost of healthy Omega-3 fatty acids.
Great Recipes for Two
Always easy to prepare, these high-fiber recipes combine whole-food
nutrition and simple preparation techniques to help you create
a delectable meal plan that everyone can enjoy, especially
with that someone special.
Dinner
| Grilled
Snapper & Jicama Salad |
Serves:
2 |
INGREDIENTS
 Snapper
2 tbsp. extra virgin olive
oil
1 tbsp. fresh cilantro
½ small lemon
2 fresh
snapper fillets
Jicama Salad
2 shallots,
thinly sliced
Chopped cilantro
2 oz. rice wine vinegar
Juice of ½ lime
½ tbsp.
honey
½ medium-size jicama, julienned
½ medium
carrot, julienned |
Directions: Place
fish in an oven-proof baking dish. Mix oil, cilantro and
lemon, and evenly coat each fillet with the marinade. Refrigerate
2 hours. To prepare the jicama salad, combine shallots,
cilantro, vinegar, lime and honey in a large bowl. Add
jicama and carrots. Refrigerate at least 2 hours before
serving.
- To Grill Fish: Carefully spray
grill with cooking spray. Set temperature at medium high
to high. Cook fillets skin side up for about 3 minutes.
Flip over and cook for 7 minutes.
- To Bake Fish: Preheat
oven to 400.º Place fish in well-greased
ceramic casserole or roasting dish. Bake for 15 minutes
until fish appears moist and juicy. To prevent drying
out fillets, do not cook until flaky.
Serve fillets with jicama
salad. |
| Calories: 447 Fiber: 9g Protein: 47g |
Lunchtime
| Greens
and Beans Salad |
Serves:
2 |
 INGREDIENTS
1 tbsp. fresh minced cilantro
½ tbsp.
chopped fresh parsley
½ tbsp. fresh lime juice
Salt and pepper to taste
½ can black beans (no
salt),
rinsed and drained
½ cup tomato, chopped
1 ear fresh corn (kernels removed)
1 tbsp. red
onion, chopped
½ tbsp. jalapeño
pepper,
chopped, seeded
2 cups salad greens |
Directions: Whisk
together cilantro, parsley, lime juice, salt and pepper
in a bowl. Add beans, tomato, corn, onion and jalapeño
pepper; toss well. Cover and chill at least 2 hours, preferably
overnight. Serve over salad greens. |
| Calories: 216 Fiber: 12g Protein: 12g |
Breakfast
Whole
Grain French Toast with
Yogurt and Bananas |
Serves:
2 |
 INGREDIENTS
1 whole egg + 1 egg white,
lightly beaten
¼ tsp.
pure vanilla
Pinch of salt
4 slices of nutty, organic
whole grain bread
6 oz. plain yogurt
½ cup banana,
sliced
2 medium figs, sliced
Pump spray olive oil |
Directions: Combine
the eggs, vanilla, and salt in a bowl large enough to hold
1 piece of bread (flat). Preheat skillet to medium and
spray with oil. Set 2 pieces of bread in the egg mixture,
coating both pieces well on each side. Hold bread in the
egg mixture to soak up roughly half of the mixture. Place
the bread into the heated skillet and cook until slightly
golden brown on both sides. Repeat for the remaining 2
pieces of bread. Set toast slices on a plate, layer alternately
with banana and fig slices, and top with a big spoonful
of yogurt.
Note: Whole grain breads will vary in
nutritional content. Make sure it is a whole grain bread
and not just a multi-grain. |
| Calories: 295 Fiber: 6g Protein: 14g |
The promise to eat well and live a longer, healthier
life is one that we all want to make, and now is the perfect
time to begin. For more great recipes like these, visit us at
Fiber35Diet.com and
consider a free membership today. |
