Easy potato wedges with only a fraction of the fat!
Preheat oven to 400 F. Lightly spray or brush a cookie sheet with vegetable oil. Scrub a medium potato and microwave on high until just underdone (5–7 minutes). Cut into wedges and place skin side down on cookie sheet. Lightly brush or spray the wedges with some vegetable oil and sprinkle some seasonings and/or sesame seeds on top (your choice). Bake in preheated oven for 15 minutes or until golden. Makes 1 serving of vegetables. Yummy!
Two-cabbage ginger stir fry
15 mL (1 tbsp) vinegar
15 mL (1 tbsp) water
5 mL (1 tsp) soy sauce
5 mL (1 tsp) cornstarch.15 mL (1 tbsp)
5 mL (1 tsp) ground ginger
1 small chopped onion
500 mL (2 cups) of thinly sliced cabbage (red, green or a combination of both)
In small dish mix together vinegar, water, soy sauce and cornstarch. In wok or heavy skillet, heat vegetable oil over medium heat. Add ground ginger and 1 small chopped onion; stir-fry for 1 minute. Add thinly sliced cabbage and stir-fry until tender, 3 to 5 minutes. Pour in soy sauce mixture and stir-fry about 1 more minute. Serve hot! Makes 3 vegetable servings. Very tasty!
Low-fat mango lassi
1 cup ripe mango pieces (fresh or frozen)
1 cup low-fat plain Greek yogurt
1/2 cup unsweetened soy milk (or any low-fat milk)
1/2 teaspoon ground cardamom
1/4 teaspoon vanilla extract
A pinch of saffron threads (optional, for extra flavor)
Ice cubes (optional)
Blend all ingredients until smooth and creamy. Adjust consistency with more milk or water as needed and top with a sprinkle of ground cardamom and saffron if desired. Serve immediately and enjoy!
Quick smoothie
1 banana
1/2 cup mixed berries
1/2 cup low-fat Greek yogurt
1 cup spinach
Blend all ingredients until smooth. Enjoy!
Easy oatmeal
1 cup cooked oatmeal
1/2 cup berries
1 tbsp chia seeds
Top oatmeal with berries and chia seeds. Enjoy!
Mango avocado salsa
1 ripe mango, peeled, pitted, and diced
1 ripe avocado, peeled, pitted, and diced
1/4 cup red onion, finely chopped
1/2 red bell pepper, finely chopped
1 jalapeño, seeded and finely chopped (optional, for a bit of heat)
1/4 cup fresh cilantro, chopped
Juice of 1 lime
1 tablespoon olive oil
Freshly ground black pepper, to taste
In a medium bowl, combine the diced mango, avocado, red onion, red bell pepper, and jalapeño, if using. Add the chopped cilantro, lime juice, and olive oil. Mix gently to combine, being careful not to mash the avocado. Season with freshly ground black pepper to taste. Let the salsa sit for about 10 minutes to allow the flavours to meld. Spoon the mango avocado salsa over grilled, baked, or air-fryed fish just before serving. This topping works well with white fish like tilapia, cod, or halibut, as well as with salmon!