Mediterranean Pasta Salad

Mediterranean Pasta Salad
The noodles in this salad tasty multigrain add a good dose of fiber and protein. Peas are an easy way to bump up the resistant starch, a healthy carb that boosts metabolism and fat-fighting, in every dish. Just keep a bag of frozen peas in the freezer so you can easily add to this and other salad of corn.

Try this recipe: Mediterranean Pasta Salad

Asian Pasta Salad

Asian Pasta Salad
This sweet-and-sour take on pasta salad tickle your taste buds. It packs a big crunch using Chinese noodles, almonds and sunflower seeds. Although the cabbage and green onions provide plenty of vitamin C, you can easily add sliced ​​shiitake mushrooms or peppers for your veggie intake. And 'beautiful alone or served with pork chops glazed with hoisin sauce.

Try this recipe: Asian Pasta Salad

Summertime pasta salads

Summertime pasta salads
Who does not want an all-in-one healthy meal? The pasta salads are light in life, heavy on the taste, and perfect for all summer meals and parties.

Green and white pasta salad
This dish replicates the rich taste of your favorite cream for only 200 calories. The secret is combining fat sour cream and cottage cheese with a hint of pesto. And a portion of peas contains more than 50% of the value of the recommended dietary vitamin K, which maintains healthy bones. Toss in some shrimp or grilled chicken for an added boost of protein.

Try this recipe: Green and White Pasta Salad

Moroccan lamb salad with carrots and mint

Moroccan lamb salad with carrots and mint
Although the lamb is high in saturated fat, which contains the immunity to increase zinc and B vitamins essential. This recipe takes only 40 minutes to make, yet delicious combines contrasting flavors for a restaurant worthy of TV. Mint highlights the richness of the lamb, while the carrots a little 'sweet and golden raisins work with the spiced yoghurt dressing for a low-cal feast of flavors.

Try this recipe: Moroccan salad of lamb with carrots and mint

South cold salad with corn and avocado

South cold salad with corn and avocado
Take the dinner south of the border with this vegetarian-friendly recipe. Pinto beans, corn and romaine lettuce combine to pack 16 grams of cholesterol-lowering fiber more than half of your recommended amount for the day! The avocado brings abundant-healthy monounsaturated fat and creamy. You'll never even miss the cheese fat that Tex-Mex restaurants pile on their salads.

Try this recipe: cold salad with corn and avocado South

Poached Salmon Salad with Beets

Poached Salmon Salad with Beets
Not only is this salad make a beautiful meal, but it is also full of healthy nutrients. The salmon brings the heart-healthy omega-3 fatty acids, and beets are rich in B vitamins and folic acid. The sweetness of the beets makes a perfect complement for the watercress slightly bitter and spicy horseradish sauce. The beets should be sliced ​​very thin, so try using a vegetable peeler or a box grater.

Try this recipe: Poached Salmon Salad with beets

Warm spinach salad with grilled sausage

Warm spinach salad with grilled sausage
This recipe may seem rich, but clocks in at about 200 calories per serving. Using chicken sausage instead of pork sausage decreases the content of saturated fat and low-cal vegetables provide 20% of the recommended daily intake of iron and fiber. But the best part is the seasoning salt, based on heart-healthy olive oil, balsamic vinegar and mustard.

Try this recipe: Spinach salad with warm grilled sausage

Simple, yet satisfying salads

Simple, yet satisfying salads
Long day of work? Do not worry! Toss together one of these great takes on the green. Even if your fridge is looking a little 'bare, these recipes are made with easy to find ingredients.

Chicken salad with potatoes and arugula
Potatoes can get a bad reputation from most diet plans, but this salad shows that carbohydrates are not the enemy. In fact, potatoes are rich in vitamin C and potassium. In combination with the protein-rich chicken tarragon and savory, this salad will surely make a satisfying dinner.

Try this recipe: Chicken salad with potatoes and arugula

Linguine with sauteed shrimp and Coconut-Lime Sauce

Linguine with sauteed shrimp and Coconut-Lime Sauce
This meal in a bowl is both savory and sweet. Coconut Milk Light brings a sweet taste, while the soy sauce and ginger adds a spicy kick. Combine it with the right amount of lime juice and you have a delicious meal for less than 500 calories. And, as a bonus of health, this dish contains 20% of the daily dose of fiber and almost 30% of the iron per day.

Try this recipe: Linguine with sauteed shrimp and Coconut-Lime Sauce

Green Beans with Citrus Vinaigrette

Green Beans with Citrus Vinaigrette
Loaded with vitamin K, which protects against osteoporosis, green beans are a favorite side dish. Forget fat green bean casserole and exchange the sodium load of cream of mushroom soup for this light vinaigrette. Serve with a glass of Sauvignon Blanc, and citrus flavors come to life.

Try this recipe: Green Beans with Citrus Vinaigrette

Orange Pork with sautéed leeks

Orange Pork with sautéed leeks
The orange-pig combination is not new, but this is entirely take meager diet-friendly. Dijon mustard and red pepper add a spicy flavor to concentrate orange juice. Peppers bring a lot of beta-carotene for the pork salted, that will keep you satisfied for hours.

Try this recipe: Pork With Orange sautéed leeks

Lime-Glazed Angel Food Cake

Lime-Glazed Angel Food Cake
Add a little 'sugar with flavors of citrus and you get a delicious treat. This glaze combines sugar, lime, and coconut flakes for a sinner-tasting topping angel food cake. You can use a store-bought cake or make this recipe. Top with mango to accentuate the citrus glaze and pack in some extra vitamin C.

Try this recipe: Lime-Glazed Angel Food Cake

Orange-glazed carrots and onions

Orange-glazed carrots and onions
The low-fat side uses orange marmalade to accentuate the sweetness of the carrots, while minimizing the acidity of onions. The result is a sweet, but a bit 'spicy vegetarian recipe that goes perfectly with a plate of pork main. In addition, a portion of this dish puts out your recommended daily dose of vitamin A.

Try this recipe: Orange-Glazed carrots and onions

Learn to love your lemons

Learn to love your lemons
The trick to a light dish is tasty and just a splash of citrus. And often tart, sometimes sweet, citrus flavors add a punch of flavor without added fat, calories, or cholesterol. Use these recipes, lemon, lime, or orange-infused for a spicy take on the dinner (and dessert!).

Lemon grilled chicken with a sauce of fresh parsley
Grilled chicken by itself is boring! But add the parsley sauce to make a tasty chicken dinner. Vitamin C rich parsley, lemon and a dash of olive oil and vinegar a creamy sauce with a pesto-like consistency. This dish is less than 200 calories, so as to serve with mixed salad and roasted vegetables potatoes.

Try this recipe: Grilled Chicken with Lemon Sauce Fresh Parsley

parsley

parsley
Health Benefits: It contains vitamins K, C and A, and hearty-healthy folate.

How to use: This versatile spice is great in pasta dishes, sprinkled with fish and chicken, or added to the potatoes.

turmeric

turmeric
Health Benefits: Good source of manganese, iron, and vitamin B6. It can also provide relief for arthritis.

How to use: This colorful spice is most commonly used in curries, but adds flavor to stir-fried vegetables or rice.

thyme

thyme
Health Benefits: Two teaspoons contain more than half of your dietary intake reference (DRI) of vitamin K, and protects cell membranes.

How to use: Add to beans, eggs, and vegetarian dishes. If you are a meat lover, try lamb. It blends well with bay seasoning and parsley.

sage

sage
Health Benefits: contains acids that act as antioxidants. And the term "wise sage" may have some truth, the research suggests that it might be a memory enhancer.

How to use: With a slightly spicy flavor, sage is great with sweet fruits and vegetables, such as apples and pumpkin, but also adds a handful of sausage and a variety of cheeses. And do not worry about overcooking, this potent spice flavor stands up well to cooking for long periods of time.

rosemary

rosemary
Health Benefits: contains fiber, iron and calcium. It can also increase circulation and improve digestion.

How to use: The woodsy flavor works well with a variety of roasted meats (such as chicken, pork, and salmon) or mixed sauces for a more subtle taste. In addition blends with tomatoes, spinach and mushrooms.

coriander seeds

coriander seeds
Health Benefits: can help control blood sugar, cholesterol, and the production of free radicals.

How to use: For those coming from the same plant as coriander, these seeds are great addition to soups, fish and smoked meats, such as Turkey. It blends well with cumin.

cilantro

cilantro
Health Benefits: It 'a good source of fiber, iron, and disease-fighting phytonutrients.

How to use: From the same plant coriander seeds, coriander has a slightly citrus taste. And 'better in salsa, guacamole, and combined with lemon and lime for marinades.

dill

dill
Health Benefits: Contains iron and calcium. His oils can help neutralize carcinogens.

How to use: This herb is better with salmon, borscht added in stews or otherwise, of a variety of vegetables (especially carrots and cucumbers), and even mixed with yogurt.

cayenne pepper

cayenne pepper
Health Benefits: It can work as a natural pain reliever, contains vitamin A, and it can reduce cholesterol.

How to use: sparingly. Its taste is great in hot and spicy sauces of vinegar, can be combined with lemons in marinades, and works well with all types of meat.

Get Cayenne pepper recipes

Add a little 'zing

Add a little 'zing
With Mara BetschIf're like me, you have a drawer full of spices, but have no idea how to use them. Not only do herbs and spices low-cal way to add zest to your meal, but also a large number of health benefits. Try these 10 easy to use herbs and spices in the meal to come.

basil
Health Benefits: anti-inflammatory and antibacterial properties. It 'also a rich source of magnesium.

How to use: This popular Italian seasoning is great in pesto, white meat, combined with fruit (such as raspberries and strawberries), or added in stir-fries. Just remember to add it to the end-cooking ruins the taste.

Get recipes basil

Chocolate Chip Pumpkin Bread

Chocolate Chip Pumpkin Bread
Cooking with pumpkin is the perfect way to add moisture and flavor without increasing fat content. Replace whole eggs with egg whites keeps this classic quick bread does not contain cholesterol and reduces saturated fat in half, while the fiber-rich pumpkin provides plenty of potassium. Look for dark chocolate chips (made ​​without milk) with at least 60% cocoa for a boost antioxidant.

Try this recipe: Chocolate Chip Pumpkin Bread

Pumpkin-Orange Cake

Pumpkin-Orange Cake
Wow your guests with this beautiful fall cake topped with pomegranate seeds colorful, rich in antioxidants and tangerines. Each section provides an entire day's worth of vitamin A, with the addition of pumpkin, which also keeps the cake layers spiced tender and moist. Low-fat cream cheese creates a sweet, guilt-free veil, which is the perfect accent for the pumpkin flavor.

Try this recipe: Pumpkin Pie-Orange

Easy Pear Crisp

Easy Pear Crisp
If you wish cake, but do not overfill the lust feeling that you normally get to indulge, try this recipe low cal. The pears are topped with a combination of oats, sugar and cinnamon, creating a cake-like texture without the added calories from the crust. And, the combination of pears with oats packs 5 grams of fiber, which is 20% of the RDI of a woman.

Try this recipe: Easy Pear Crisp

Pears baked fast

Pears baked fast
Easily overlooked in the supermarket, pears make it a viable alternative to the juicy and sweet apples. Their granular structure also makes them a perfect base for crisp ingredients, and are rich in fiber and vitamin C. This simple recipe adds sugar, cinnamon and blueberries for a gasket sweet and sour. Add to low-fat frozen yogurt and you have a delicious dessert for less than 200 calories.

Try this recipe: Quick Baked Pears

Warm Apple Buttermilk Custard Pie

Warm Apple Buttermilk Custard Pie
This tasty treat will be a family favorite. Fat-free buttermilk makes a perfect replacement for butter normal loads of cakes, tarts and Granny Smith apples pack a lot of flavor. The mixture of the buttery streusel filling and calorie-conscious leave your sweet tooth satisfied and your healthy diet intact. Also, this recipe calls for a pie crust in the refrigerator-perfect for beginner bakers.

Try this recipe: Warm Apple-Buttermilk Custard Pie

Apple Spice Cake

Apple Spice Cake
Instead of using butter, this recipe uses lightened without fat cream cheese, low-fat buttermilk, and vegetable oil to create a moist texture without the addition of fats. Cinnamon and cloves add a spicy flavor and a good portion of manganese and fiber. Serve this hot as a dessert or as a sweet option for brunch.

Try this recipe: Apple Pie Spice

Double Apple Crumble

Double Apple Crumble
Using a combination of brown sugar and cinnamon, this captures the warm sweet delicious taste of fall. It uses the butter just enough to create a rich flavor without loading on saturated fats. Cook the apples rich in antioxidants creates a sweet source of fiber and a dessert that is good belly-rub.

Try this recipe: Double Apple Crumble

Cranberry Rustic Tart

Cranberry Rustic Tart
There is much more of a cranberry "sauce" in a can. Try this earthy, crumbly cake that uses whole cranberries for a fresh taste of fall. Store-bought puff pastry is a sweet easy to serve for a holiday party, too!

Try this recipe: Rustic pie Cranberry

Tomato chutney

Tomato chutney
Use this as an alternative to spicy seasoning sauce or ketchup. The tomato base provides a smooth texture, while the onion and crushed red pepper to give the sauce a kick. In addition, the sugar adds sweet nuances. Best of all, 2 tablespoon of service will only cost you 30 calories.

Try this recipe: Tomato Chutney

Heirloom tomato and goat cheese tart

Heirloom tomato and goat cheese tart
The tomatoes are sweet enough on their own, but this cake makes use of delicious heirloom tomatoes, available at most farmers markets. Goat cheese adds a smooth layer of this crust of cornmeal, but not more fat than other creamy cheeses. In addition, this pie has 4 grams of heart-healthy fiber and 8 grams of protein.

Try this recipe: Heirloom Tomato and Goat Cheese Tart

Tomato-Fennel Soup

Tomato-Fennel Soup
Turn tomato soup it up a notch with the addition of fiber-rich fennel. It will add a slightly sweet flavor that works well with the brown sugar. The end result is a meal rich in vitamin C with a salty-sweet flavor. And 'better served with crusty bread, perfect for dipping.

Try this recipe: Tomato-Fennel Soup

You say tomato, I say tomahto

You say tomato, I say tomahto
Although tomatoes are available all year round, are the most delicious in the summer and early autumn months. From the month of May, you've been throwing them in a salad, tossing them on the grill, and roasting them for pasta dishes, to use the last of these juicy fruits in four new ways.

Rich Tomato Bread
Fresh bread is a welcome addition to any kitchen. This simple bread recipe requires few ingredients but still creates a snack salty. The delicious dried tomatoes, which you can buy in advance or use a food dehydrator to make your own, prepare a lot of lycopene, a powerful antioxidant that protects cells. Serve in slices of bread alone or with a thin spread of cream cheese.

Try this recipe: Tomato Bread Rich

Garden Vegetable Quiche marrow

Garden Vegetable Quiche marrow
Most quiche dishes will put a dent in your daily calorie count. However, this lighter version uses low-fat dairy products and tons of seasonal vegetables to create a nutritious breakfast for less than 250 calories.

Ingredients: egg substitute, eggs, reduced-fat cheddar cheese, reduced-fat Monterey Jack cheese, low-fat milk, the flour, baking powder, salt, fat-free cottage cheese, cooking spray, zucchini, potatoes , onions, green pepper, mushrooms, parsley, fresh tomatoes

Calories: 230

Try this recipe: Vegetable quiche Garden marrow

Grilled Rosemary Plum Tomatoes

Grilled Rosemary Plum Tomatoes
Rosemary and shallot to give a subtle flavor juicy tomatoes. Add these tomatoes on burgers, sandwiches, or eat warm from the grill.

Ingredients: shallots, olive oil, rosemary, lemon, black pepper, salt, tomatoes, cooking spray

Calories: 44

Try this recipe: Grilled Rosemary peeled

Ricotta alla griglia-Tomato Brindisi

Ricotta alla griglia-Tomato Brindisi
Questi antipasti deliziosamente semplici dovrebbero essere alla griglia. Ma se si sta già gettando un po 'di carne alla brace, bastone sui graticci prima per una texture croccante.

Ingredienti: pane croccante, part-scremato ricotta, pomodorini, olio extravergine di oliva, sale, pepe nero

Calorie: 115

Provate questa ricetta: Ricotta-pomodoro alla griglia Brindisi

Roasted Salmon with Cherry Tomatoes

Roasted Salmon with Cherry Tomatoes
Season your fish with a delicious blend of tomatoes, thyme, olive oil and garlic. You will get heart-healthy fats from salmon and a lot of cholesterol-blasting lycopene.

Ingredients: cherry tomatoes, thyme, olive oil, salt, black pepper, garlic, cooking spray, salmon, lemon

Calories: 265

Try this recipe: Salmon With Roasted Cherry Tomatoes

salsa Picante

salsa Picante
Soy sauce in a sauce? You betcha! This recipe combines unusual ingredients to create a unique flavor and tasty, perfect on the top Quesadillas grilled chicken.

Ingredients: Plum tomatoes, crushed tomatoes, green peppers, green onions, cilantro, oregano, vinegar, salt, pepper, sugar, soy sauce, lite, limes

Calories: 38 per half-cup serving (approximately)

Try this recipe: Salsa Picante

Veggie Stack With Basil

Veggie Stack With Basil
Need a light dinner? This dish combines grilled vegetables with couscous to make a healthy, low-fat dish. For a burst of flavor, grate a lemon, too, and squeeze a little 'of its juice over the vegetables.

Ingredients: red wine vinegar, honey, garlic, olive oil, salt, pepper, eggplant, yellow squash, zucchini, couscous, red onion, tomato, semi-skimmed mozzarella, fresh basil

Calories: 309

Try this recipe: Stack Veggie With Basil

Quick Chicken Mole

Quick Chicken Mole
Although this recipe calls for canned tomatoes, fresh ones carry the same flavor with less sodium. Tomatoes mild also an ideal base for both sweet and savory spices contrast in this chicken dish delicious.

Ingredients: Vegetable oil, onion, garlic, cumin, cinnamon, salt, black pepper, tomatoes, green peppers, dark chocolate, tahini, coriander, rotisserie chicken, avocado

Calories: 331

Try this recipe: Chicken Mole fast

Summer-Garden Gazpacho

Summer-Garden Gazpacho
You will get several servings of vegetables in this light summer appetizer. Plus tomatoes and peppers add a burst of vitamins A and C. And the balsamic vinegar gives this dish a spicy flavor.

Ingredients: tomato juice, tomato, cucumber, yellow pepper, red pepper, red onion, balsamic vinegar, olive oil, garlic, salt, black pepper, fresh basil

Calories: 88

Try this recipe: Summer-Garden Gazpacho

Spinach-Tomato Pasta Shells

Spinach-Tomato Pasta Shells
This classic Italian combo uses fresh ingredients to create a light, high-fiber pasta summer. Also you will get a kick of spicy red pepper, despite the creamy sauce.

Ingredients: whole wheat pasta shells, butter, shallot, red pepper, spinach, low-sodium chicken broth, half and half, Pecorino Romano, black pepper, grape tomatoes, fresh parsley

Calories: 386

Try this recipe: Spinach-Tomato Pasta Shells

Start your meal with a fresh ingredient

Start your meal with a fresh ingredient
Use this versatile fruit in summer pastas, pizzas and sauces. No matter how you slice and dice them, tomatoes bring a juicy, sweet flavor to your favorite recipes.

Roasted Tomato and Artichoke Flatbread Pizza

Tomatoes and artichoke hearts add a Mediterranean touch to this simple recipe. Their salty flavor complements the bitter arugula in this rich veggie pizza that is less than 300 calories.

Ingredients: grape tomatoes, artichoke hearts, extra-virgin olive oil, focaccia naan, fresh Parmesan cheese, arugula, lemon, salt, black pepper

Calories: 277

Try this recipe: Roasted Tomato and Artichoke Flatbread Pizza

Garden Vegetable Quiche marrow

Garden Vegetable Quiche marrow
Use your summer vegetables, and get your fill of calcium, vitamin C and fiber too. Each serving contains 23 grams of protein for only 230 calories.

This cheese, easy-to-make dish is sure to be a crowd-pleaser.

Try this recipe: Vegetable quiche Garden marrow

Mediterranean Seafood Grill With skordalia

Mediterranean Seafood Grill With skordalia
Staying in the city throughout the summer, and the feeling stir-crazy? Let your palate travel with this dish of seafood inspired by the flavors of the Mediterranean.

Each serving has 31 grams of protein, so that will keep you full.

Try this recipe: Mediterranean Seafood Grill With skordalia

Veggie Stack With Basil

Veggie Stack With Basil
This colorful creation can be anything you want it to be, the perfect vegetarian entrée for company to a fun way for children to eat vegetables. Alternatively, you can skip the cheese and serve this stack as a vegan dish.

In addition, one of these towers and a portion of vegetarian couscous fills only 309 calories.

Try this recipe: Stack Veggie With Basil