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10 HEALTHY EATING TIPS

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DRINKS BANANA STRAWBERRY SHAKE REFRESHING ICED MOCHA LATTE SOUTHERN ICED TEA

SNACKS BLUEBERRY MUFFINS OVEN-BAKED SWEET POTATO CHIPS

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PARMESAN POPCORN CRUNCHY ROASTED CHICK PEAS FRUIT & NUT MEDLEY

APPETIZERS SPINACH SQUARES CRAB-STUFFED MUSHROOMS GUILTLESS GUACAMOLE GRILLED SHRIMP APPETIZER FRUITY SPINACH SALAD RAW BROCCOLI SALAD GINGER NOODLE SALAD

MAIN COURSES GRILLED TOMATO BASIL SALMON CHICKEN & VEGETABLE LETTUCE WRAPS CITRUS-GLAZED CHICKEN VEGETABLE LASAGNA EASY LEMON CHICKEN STEAK STIR-FRY

SIDES

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CAULIFLOWER MASHED “POTATOES” HERB-STUFFED TOMATOES ROASTED LEMON ASPARAGUS TOASTED BARLEY & VEGETABLES

DESSERTS BLUEBERRY TART WITH ALMOND CRUST COTTAGE CHEESE & FRUIT PARFAIT

16 SHEKNOWS Healthy Eats & Treats Edition | 1 |


10 Healthy Eating Tips

Eating healthy doesn’t have to be tasteless or boring. These low-calorie recipes have swapped the fat and calories for flavor and nutrients! From easy-to-make snacks and appetizers to delicious main dishes and decadent desserts, we have all the recipes you need to satisfy your hunger cravings while keeping your calories in check!

1)

DRINK PLENTY OF WATER! Most people do not get enough water in their diets, causing them to be dehydrated and sluggish. Water flushes toxins from your body and keeps you full, so aim to drink at least eight glasses of water a day.

2)

LIMIT PROCESSED FOODS. If you can’t pronounce the ingredients list, consider that a tip to stay away! Fill your grocery cart with fresh produce, whole grains and lean meats such as fish and chicken.

3)

EAT 5 SMALL MEALS. This avoids spiking your insulin levels, allowing your metabolism to stay more even throughout the day. Not only will eating small meals keep you energized throughout the day, but it will also help you eat less.

4)

EAT MORE VEGETABLES, FRUITS & WHOLE GRAINS. These nutrient-packed foods are low in calories and help reduce your risk of coronary heart disease, cancer and diabetes.

5)

KEEP A JOURNAL! Numerous studies have shown that people reduce calorie intake and eat healthier when they keep track of what they’re putting in their bodies.

6)

DON’T WAIT UNTIL YOU’RE STARVING TO EAT! If you wait until you’re ravenous to eat, you are far more likely to overeat and consume excess calories. Instead, keep healthy snacks such as fruits and nut medleys at work and at home for easy go-to fixes when hunger strikes!

7)

PLAN YOUR MEALS IN ADVANCE to avoid last-minute fast food fixes. Thinking ahead allows you to plan out healthy meals and be sure you have all the ingredients you need for healthy recipes.

8)

DO NOT SKIP BREAKFAST! You might think that skipping breakfast can help cut calories, but research shows that people who skip this morning meal are far more likely to overeat later in the day. Eating breakfast jumpstarts your metabolism (“break” the “fast”) and gets you in gear for a productive day.

9)

CUT EXCESS SAUCES & DIPS: Aim to cut calories by making healthy and delicious foods that don’t need excess sauces and dips. These condiments only add calories.

10)

EXERCISE! Try to get at least 30 minutes of physical activity every day. Not only does it boost your metabolism, but it helps overall mood, health and weight loss too.

| 2 | SHEKNOWS Cookbooks


Healthy Eats & Treats

{Drinks}

BANANA STRAWBERRY SHAKE

REFRESHING ICED MOCHA LATTE

SOUTHERN ICED TEA

ServeS 2

ServeS 4

ServeS 6

1 large ripe banana, sliced 3 tablespoons and 1 teaspoon SPLENDA® No Calorie Sweetener with Fiber, Granulated 1/2 cup reduced fat milk 1 1/4 cups frozen unsweetened strawberries

2/3 cup SPLENDA® No Calorie Sweetener, Granulated 2 tablespoons Dutch process cocoa 2 tablespoons instant coffee granules 2 cups boiling water 2 cups fat free half-and-half, divided Frozen whipped topping, chocolate curls

5 cups water, divided 2 family-size tea bags 1 cup SPLENDA® No Calorie Sweetener, Granulated ¼ cup freshly squeezed lemon juice Mint sprigs, lemon slices

Directions: Combine all ingredients in the jar of a blender. Blend on medium speed until smooth. Pour into glasses and serve.

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Snacking on bananas between meals helps to keep blood-sugar levels up, and because they are high in potassium, they help normalize the heartbeat and regulate the body's water balance.

Directions: Combine SPLENDA® Granulated Sweetener, cocoa and coffee in a small bowl. Gradually whisk in boiling water, whisking until blended. Stir in 1 cup half-and-half. Pour mixture into ice cube trays. Freeze 8 hours. Pour remaining 1 cup half-and-half in blender. Gradually add frozen mocha cubes, blending until smooth. Serve immediately. Garnish with chocolate curls and whipped cream, if desired.

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Directions: Bring 3 cups of the water to a boil. Pour over tea bags; cover and steep 10 minutes. Remove and discard tea bags, squeezing gently. Stir SPLENDA® Granulated Sweetener into tea; add remaining 2 cups water. Add lemon juice, if desired. Serve over crushed ice. Garnish with mint sprigs or lemon slices, if desired.

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Adding in SPLENDA® No Calorie Sweetener instead of pure sugar will keep the calories down and still deliver on sweet taste!

SHEKNOWS Healthy Eats & Treats Edition | 3 |


{Snacks} Healthy Eats & Treats BLUEBERRY MUFFINS ServeS 12 2 cups all-purpose flour 2 teaspoons baking powder 3/4 teaspoon salt 1/2 cup light margarine, softened 1 cup SPLENDA速 No Calorie Sweetener With Fiber, Granulated 1/4 cup honey 2 large eggs 1 teaspoon vanilla extract 1/2 cup 1 percent low-fat milk 1 cup fresh or frozen blueberries, thawed Directions: Place oven rack on top shelf of oven. Preheat oven to 400 degrees. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray. Sift together flour, baking powder and salt; set aside. Beat margarine at medium speed with an electric mixer until creamy. Gradually add SPLENDA速 Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries. Spoon batter evenly into paper-lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.

OVEN-BAKED SWEET POTATO CHIPS ServeS 2 2 medium sweet potatoes 1 tablespoon extra-virgin olive oil 1/2 teaspoon sea salt Directions: Preheat oven to 400 degrees. Cut sweet potatoes with a mandolin or by hand to 1/8-inch thickness. Spread sweet potatoes onto baking sheet. Drizzle with oil and toss. Bake, flipping once after 10 minutes, for a total of 22 to 25 minutes until crispy. Sprinkle with salt. Serve.

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Sweet potatoes are nutritional all-stars! They are loaded with carotenoids, vitamin A, potassium and fiber. | 4 | SHEKNOWS Cookbooks


Healthy Eats & Treats

{Snacks}

PARMESAN POPCORN

FRUIT & NUT MEDLEY

YIelDS 4 cuPS

YIelDS 10 ServIngS (1/3 cuP each)

4 cups air-popped popcorn 1/2 cup grated Parmesan cheese Cayenne pepper, to taste Directions: Toss hot popcorn with Parmesan cheese and cayenne pepper. Serve.

HEALTHY

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With only 75 calories a serving, this snack is not only low-calorie, but quick and easy to make, too!

CRUNCHY ROASTED CHICK PEAS YIelDS 2 cuPS 1 15-ounce can chick peas 1 tablespoon olive oil 1 teaspoon kosher salt 1/2 teaspoon garlic powder Directions: Preheat oven to 375 degrees. Drain and rinse chick peas with water. Pat dry. Whisk olive oil, salt and garlic powder. Add chick peas and toss until coated. Spread chick peas onto baking sheet. Roast for 55 minutes, tossing halfway through, until brown. Allow to cool, then serve.

1 cup diced dried apricots 1/2 cup dried cranberries 1/2 cup lightly salted roasted almonds 1 1/2 cups lightly salted roasted peanuts 1/2 teaspoon pumpkin pie spice 1/3 cup raisins Directions: Mix all ingredients in gallon plastic bag. Toss to coat seasonings and mix ingredients.

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Nuts are an excellent source of fiber and help keep you fuller longer.

SHEKNOWS Healthy Eats & Treats Edition | 5 |


{Appetizers} Healthy Eats & Treats SPINACH SQUARES ServeS 9

HEALTHY

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Spinach and other dark leafy greens such as kale, collards and Swiss chard are loaded with calcium, folic acid, vitamin K and iron.

1 egg 1/4 cup egg substitute 1/2 cup skim milk 1 cup all-purpose flour 1 teaspoon salt 1 teaspoon baking powder 2 tablespoons butter or canola margarine, melted 1/3 cup fat-free or light sour cream 8 ounces reduced fat Monterey Jack cheese, cut into small cubes 2 10-ounce boxes frozen chopped spinach, thawed and drained

Directions: Preheat oven to 325 degrees. Coat a 9-by-9-inch baking dish with cooking spray. Beat egg, egg substitute, milk, flour, salt, baking powder, melted butter and sour cream in mixing bowl on medium-low speed until smooth. Stir in cheese cubes and spinach. Pour into prepared pan, spread evenly with spatula, and bake about 35 minutes. Test center with knife to be sure it is baked through. Cut the spinach squares after they come out of the oven. Keep refrigerated until serving.

CRAB-STUFFED MUSHROOMS ServeS 2 3 tablespoons light mayonnaise 3 tablespoons fat-free or light sour cream 3 tablespoons Italian-seasoned breadcrumbs 3 tablespoons shredded Parmesan cheese 1 teaspoon minced garlic 1 cup crabmeat (rinsed and drained) 1/4 teaspoon cayenne pepper 1/4 teaspoon ground black pepper 18 medium sized mushrooms, stems removed Directions: In small bowl, combine mayonnaise, fat-free sour cream, breadcrumbs, Parmesan cheese and garlic. Fold in the crabmeat. Add cayenne and black pepper and stir to combine. Spoon crab mixture into mushroom caps. Arrange mushroom caps on baking sheet and bake for 15 to 25 minutes at 350 degrees.

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Mushrooms are one of the highest antioxidant foods and loaded with nutrients. Serve these as appetizers or enjoy as a meal. | 6 | SHEKNOWS Cookbooks


Healthy Eats & Treats

{Appetizers}

GUILTLESS GUACAMOLE YIelDS 3 cuPS 1 15-ounce can white kidney beans (cannellini) 1 tablespoon lime juice 1 jalapeno, seeded 1/3 cup cilantro leaves 1/2 cup chopped Vidalia onion 1/2 teaspoon salt 1 ripe avocado, pitted and halved 2 plum tomatoes Baked tortilla chips, carrots or other veggies Directions: In food processor, puree beans with lime juice until smooth. Move to small bowl. Place jalapeno, cilantro, onion and 1/2 teaspoon salt in food processor and pulse until thick. Spoon avocado into bowl with beans and combine until chunky. Chop tomatoes and onion, and add to avocado mixture. Add jalapeno/cilantro mixture and stir. Add extra lime juice to taste. Serve with tortilla chips or vegetables.

HEALTHY

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Kidney beans help bulk up this guacamole while keeping calories down.

GRILLED SHRIMP APPETIZER ServeS 4 to 6 1 1/2 pounds jumbo shrimp, peeled, deveined and patted dry with paper towels 2 teaspoons extra-virgin olive oil 1/4 teaspoon salt 1/4 teaspoon ground black pepper 1/4 teaspoon paprika Directions: Brush the outside of the shrimp lightly with oil. Sprinkle both sides of shrimp with salt, pepper and paprika. Place shrimp on grill over high heat. Grill about 2 minutes on each side until cooked through. Serve with a low-calorie peach salsa for dipping.

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Shrimp is rich in niacin (vitamin B3), which helps turn fats, carbohydrates and protein into energy. SHEKNOWS Healthy Eats & Treats Edition | 7 |


{Appetizers} Healthy Eats & Treats FRUITY SPINACH SALAD ServeS 6 3 tablespoons SPLENDA速 No Calorie Sweetener With Fiber, Granulated 2 tablespoon red wine vinegar 3 tablespoons olive oil 12-ounce bag baby spinach 1 (4 1/2-ounce) can grapefruit sections, drained 1 medium apple, sliced 1/4 cup red onion, sliced Directions: Mix SPLENDA速 Granulated Sweetener with fiber and vinegar in a small bowl. Whisk in olive oil. Toss dressing with remaining ingredients in a large bowl.

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Eating a nutritious salad before a meal can help you eat less because it satisfies your hunger and fills you up on low-calorie and nutrient-rich leafy greens.

RAW BROCCOLI SALAD ServeS 6 4 cups broccoli florets 1/4 cup red onion, minced 2 tablespoons SPLENDA速 No Calorie Sweetener, Granulated 2 tablespoons cider vinegar 2 tablespoons light mayonnaise 2 tablespoons sunflower seeds, roasted and salted 3 tablespoons seedless raisins Directions: Discard broccoli stems and finely chop florets. Set aside. Place remaining ingredients in a medium mixing bowl. Mix well. Add broccoli florets and toss until coated. Chill until ready to serve.

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Broccoli is rich in fiber, which helps keep the gastrointestinal tract healthy and helps keep cholesterol levels in check.

| 8 | SHEKNOWS Cookbooks


Healthy Eats & Treats

{Appetizers}

GINGER NOODLE SALAD ServeS 4 4 ounces dry spaghetti or capellini 1 tablespoon minced ginger 3 tablespoons SPLENDA速 No Calorie Sweetener, Granulated 1 tablespoon ketchup 1/4 cup light soy sauce 1/4 teaspoon Chinese chile paste (add more if you want it spicier) 1 tablespoon water 2 tablespoons fresh lime juice 1 teaspoon sesame oil or vegetable oil 2 cups mixed salad greens

Directions: Cook pasta following package directions. Place ginger, SPLENDA速 Granulated Sweetener, ketchup, soy sauce, chile paste and water in a medium saucepan. Simmer on medium-low heat 1 minute. Remove from heat. Add lime juice and sesame oil. Mix well. Add noodles and stir well. Serve immediately for a warm salad. Chill 15 to 20 minutes for a cold salad.

SHEKNOWS Healthy Eats & Treats Edition | 9 |


{Main Courses} Healthy Eats & Treats GRILLED TOMATO BASIL SALMON ServeS 4 2 cloves garlic, minced 1 teaspoon kosher salt 1 tablespoon extra-virgin olive oil 1 whole salmon fillet 1/2 cup thinly sliced fresh basil 2 tomatoes, thinly sliced 1/4 teaspoon freshly ground pepper Directions: Mix garlic and salt until paste forms. Stir in oil. Place salmon, skin side down, on sheet of aluminum foil, and spread with garlic paste mixture. Sprinkle with 1/3 cup of sliced basil. Overlap tomato slices on top of salmon and sprinkle with salt and pepper. Grill on high heat for 10 to 12 minutes until fish flakes with a fork. Serve with remaining fresh basil.

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Salmon is rich in omega-3 fatty acids, which helps lower cholesterol.

CHICKEN & VEGETABLE LETTUCE WRAPS ServeS 6 1 1/2 pounds boneless skinless chicken breasts, diced 2 tablespoons canola oil 3/4 cup chopped mushrooms 1 can (8 ounces) water chestnuts, drained 1 tablespoon minced garlic 2 tablespoons rice vinegar 2 tablespoons teriyaki sauce 1 tablespoon reduced-sodium soy sauce 1/4 teaspoon crushed red pepper flakes Swapping bread for lettuce 1 1/2 cups shredded carrots can save 200 to 300 calories! 1/2 cup julienned green onions 12 Bibb or Boston lettuce leaves 1/3 cup sliced almonds, toasted

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HEALTHY

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Directions: In a large skillet coated with cooking spray, cook chicken in 1 tablespoon oil for around 3 minutes; drain. Add in mushrooms, water chestnuts and garlic; cook around 5 more minutes or until chicken is cooked through. Drain and set aside. In a small bowl, whisk the vinegar, teriyaki sauce, soy sauce and red pepper flakes. Stir in the carrots, onions and chicken. Scoop onto lettuce leaves and top with almonds. Serve. | 10 | SHEKNOWS Cookbooks


Healthy Eats & Treats

{Main Courses}

CITRUS-GLAZED CHICKEN ServeS 4 4 (4-ounce) boneless, skinless chicken breasts 3 tablespoons orange juice concentrate, thawed 2 tablespoons fresh lemon juice 1/2 cup chicken broth 3 tablespoons SPLENDA速 No Calorie Sweetener, granulated 1 1/2 teaspoons cornstarch 1 tablespoon unsalted butter 1 tablespoon chopped fresh chives 1 tablespoon chopped fresh parsley 1/4 cup almond slices, toasted

Directions: Preheat oven to 425 degrees. Place chicken breasts on an ungreased baking sheet. Brush with 1 tablespoon of orange juice concentrate (reserve remaining concentrate for sauce). Bake in oven 15 to 20 minutes or until cooked through. Place remaining orange juice concentrate, lemon juice and chicken broth in a small saucepan. Blend together SPLENDA速 Granulated Sweetener and cornstarch in a small bowl. Stir cornstarch mixture into broth. Heat over medium-high heat and simmer 8 to 10 minutes or until the sauce starts to thicken slightly. Remove from heat. Whisk butter into sauce. Add chives and parsley. Pour sauce over chicken breasts. Sprinkle almonds over chicken and serve.

SHEKNOWS Healthy Eats & Treats Edition | 11 |


{Main Courses} Healthy Eats & Treats VEGETABLE LASAGNA ServeS 6

HEALTHY

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Swapping fresh vegetables for meat and extra cheese cuts more than 200 calories a serving in this veggie lasagna.

1 teaspoon olive oil 3/4 cup sliced mushrooms 3/4 cup chopped zucchini 1/2 cup sliced carrot 1/2 cup chopped red bell pepper 1/2 cup thinly sliced red onion 1 (26-ounce) jar fat-free tomato basil pasta sauce 2 tablespoons pesto 1 15-ounce carton part-skim ricotta cheese 6 hot cooked lasagna noodles (about 6 ounces uncooked), cut in half 3/4 cup (3 ounces) shredded part-skim mozzarella cheese

Directions: Preheat oven to 375 degrees. Heat oil in a medium saucepan over medium heat. Add mushrooms, zucchini, carrots, bell pepper and onion. Cook for 5 minutes, stirring frequently. Add pasta sauce; bring to a boil. Reduce heat, and simmer 10 minutes. Combine pesto and ricotta in small bowl. Spread 1/2 cup tomato mixture in the bottom of an 8inch square baking dish or pan coated with cooking spray. Arrange four noodle halves over tomato mixture. Top noodles with half of ricotta mixture and 1 cup tomato mixture. Repeat layers, ending with noodles. Spread remaining tomato mixture over noodles; sprinkle with mozzarella. Cover and bake for 30 minutes. Uncover and bake an additional 20 minutes. Let stand 10 minutes. Serve with side salad.

EASY LEMON CHICKEN ServeS 4 1 teaspoon cornstarch 1 tablespoon low sodium soy sauce 12 ounces chicken breast tenders, cut in thirds 1/4 cup fresh lemon juice 1/4 cup low-sodium soy sauce 1/4 cup fat-free chicken broth 1 teaspoon fresh ginger, minced 2 cloves garlic, minced 1 tablespoon SPLENDA速 No Calorie Sweetener, Granulated 1 teaspoon cornstarch 1 tablespoon vegetable oil 1/4 cup red bell pepper, sliced into 2-inch strips 1/4 cup green bell pepper, sliced into 2-inch strips Directions: Mix 1 teaspoon cornstarch and 1 tablespoon soy sauce in a small mixing bowl. Add sliced chicken tenders. Place in refrigerator and marinate for 10 minutes. Stir the lemon juice, 1/4 cup soy sauce, chicken broth, ginger, garlic, SPLENDA速 Granulated Sweetener and 1 teaspoon cornstarch in a medium mixing bowl. Heat oil in a medium frying pan. Add chicken and cook over medium-high heat for 3 to 4 minutes or until just done. Add sauce and sliced peppers. Cook 1 to 2 minutes more or until sauce thickens and peppers are slightly tender. | 12 | SHEKNOWS Cookbooks


Healthy Eats & Treats

{Main Courses}

STEAK STIR-FRY ServeS 6 1 pound boneless sirloin steak 2 tablespoons olive oil 1 minced garlic 1 teaspoon ground ginger 1 teaspoon salt 1/2 teaspoon black pepper 3 large green peppers, thinly sliced 2 large onions, thinly sliced 3/4 teaspoon beef bouillon granules 3/4 cup hot water 1 (8-ounce) can water chestnuts, drained 1 tablespoon cornstarch 1/4 cup soy sauce 1/4 cup cold water 1/2 teaspoon sugar

Directions: Cut steak into 2-inch strips. In a large skillet or wok, brown steak in oil. Add garlic, ginger, salt and pepper; cook one minute. Remove meat. Add green peppers and onions to skillet, and cook for five minutes. Dissolve bouillon in hot water; add to skillet with water chestnuts. Combine cornstarch, soy sauce, cold water and sugar; stir into skillet. Add meat. Cook and stir until mixture boils; cook and stir for 2 minutes.

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Use fresh ingredients such as garlic and green peppers to add flavor to your stir-fry instead of heavy sauces that are loaded with sodium and calories.

SHEKNOWS Healthy Eats & Treats Edition | 13 |


{Sides} Healthy Eats & Treats

HEALTHY

TIP: CAULIFLOWER MASHED “POTATOES”

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Swapping cauliflower for potatoes cuts calories in half without sacrificing flavor!

ServeS 2 1 head cauliflower, cut into 1/2-inch florets 1/2 cup low-fat milk 1 tablespoon margarine spread Salt and pepper to taste Directions: Boil cauliflower until cooked through. Drain well and place in a large mixing bowl.Mash well with a fork or a potato masher. Add in milk and margarine. Mix thoroughly and add salt and pepper to taste.

HERB-STUFFED TOMATOES ServeS 4 4 tomatoes Salt and pepper 1/2 tablespoon unsalted butter 2 tablespoons olive oil 1/2 onion, finely chopped 2 garlic cloves, finely chopped 1 1/2 cups fresh bread crumbs 1 tablespoon chopped chives 1 tablespoon chopped fresh parsley 1 tablespoon chopped fresh basil 1/2 teaspoon dried oregano 1/2 cup grated Parmesan 1 large egg, beaten Directions: Preheat oven to 375 degrees. Cut tomatoes in half and spoon out seeds and flesh. Season the inside of tomatoes with salt and pepper. Melt butter with 1 tablespoon of olive oil in a skillet over low heat. Add onion and sauté for 5 minutes. Add garlic; sauté for 3 minutes. Remove from heat. Stir in bread crumbs, herbs, Parmesan and egg. Stuff tomatoes with bread crumb mixture. Grease a 9-by-13-inch baking dish. Place tomatoes in dish in a single layer. Drizzle with 1 more tablespoon olive oil. Bake for 30 minutes, until topping is browned and crisp.

| 14 | SHEKNOWS Cookbooks

HEALTHY

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Experiment with fresh herbs and spices to add flavor to your side dishes. Tomatoes are rich in lycopene and other nutrients.


Healthy Eats & Treats

{Sides}

ROASTED LEMON ASPARAGUS ServeS 4 3 tablespoons fresh lemon juice 1 tablespoon extra virgin olive oil 1 teaspoon finely grated lemon peel 24 asparagus spears, trimmed Directions: Preheat oven to 450 degrees. Mix lemon juice, oil and lemon peel in medium glass baking dish. Add asparagus; toss to coat evenly. Sprinkle with salt and pepper. Roast asparagus until crisp-tender, turning occasionally, about 20 minutes. Serve.

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Asparagus is an excellent source of potassium, folic acid and other B vitamins, as well as vitamins A, C and K.

TOASTED BARLEY & VEGETABLES ServeS 4 to 6 1/2 cup uncooked barley 1 3/4 cups chicken broth 1/2 cup chopped red onion 1/4 cup chopped fresh mushroom 1/4 cup chopped carrot 1/4 cup chopped green bell pepper 1 tablespoon chopped fresh dill 4 green onions, chopped Salt & pepper to taste Directions: Heat oven to 350 degrees. Spray large non-stick skillet and 2-quart casserole with cooking spray. Cook barley in skillet over medium heat about 8 minutes, stirring constantly, until light brown. Stir in all vegetables and remaining ingredients (except green onions). Cook until boiling. Place mixture into casserole dish. Cover with aluminum foil and bake for 50 minutes or until vegetables are tender. Sprinkle with green onions and serve.

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Just one serving of barley provides more than 50 percent of your daily dietary fiber intake.

SHEKNOWS Healthy Eats & Treats Edition | 15 |


{Desserts} Healthy Eats & Treats BLUEBERRY TART WITH ALMOND CRUST

HEALTHY

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Blueberries have the highest antioxidant content of all fresh fruit. They are also known to aid in reducing belly fat.

ServeS 6 1/2 cup almonds, lightly toasted 1 cup graham cracker crumbs 1 large egg white 1 tablespoon butter, melted 1 tablespoon peanut or canola oil Pinch of salt 8 ounces reduced-fat cream cheese, softened 1/4 cup reduced-fat sour cream 1/4 cup maple syrup 2 cups fresh blueberries Directions: Preheat oven to 325 degrees. Coarsely chop almonds in a food processor. Add graham cracker crumbs and process until the mixture looks like fine crumbs. Whisk egg white in a medium bowl until frothy. Add crumb mixture, butter, oil and salt; toss to combine. Press the mixture into the bottom and 1/2 inch up the sides of a 9-inch pan. Set the pan on a baking sheet. Bake until dry and slightly darker around the edges, about 8 minutes. Cool on a wire rack. Beat cream cheese, sour cream and maple syrup in a medium bowl with an electric mixer on low speed until smooth. When the crust is cool, spread the filling evenly onto crust. Spread blueberries on the filling, pressing lightly so they set in. Chill to firm. Serve.

COTTAGE CHEESE & FRUIT PARFAIT ServeS 2 1 cup nonfat cottage cheese 2 tablespoons SPLENDA速 No Calorie Sweetener With Fiber, Granulated 1 teaspoon vanilla extract 2 mixed fruit cups, drained 1/2 cup mandarin oranges, drained Directions: Mix cottage cheese, SPLENDA速 Granulated Sweetener and vanilla in a small bowl. Spoon 1/4 cup of cottage cheese into a large glass. Pour one fruit cup on top of cottage cheese. Spoon 1/4 cup cottage cheese on top of fruit. Pour 1/4 cup oranges on top of cottage cheese. Sprinkle 1/4 cup granola on top of the oranges. Repeat layering for the second serving.

| 16 | SHEKNOWS Cookbooks

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Healthy Eats & Treats  

Got a craving? Keep it healthy with the healthy recipes in the free Healthy Eats & Treats cookbook!

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