I love potato salad, but most versions are loaded with mayo and empty calories. This version from Cooking Light is great because it builds flavor with mustard and vinegar instead of mayo. You can reduce the oil and increase the vinegar if you like a bit of bite and want to save some calories. www.cookinglight.com/recipes/fingerling-potato-salad-mustard-vinaigrette
We’re FINALLY seeing some warmer weather here, and it has me thinking about cool summer treats. Homemade frozen yogurt pops are great. Made with Greek yogurt, they have lots of protein and as little sugar as you want. Try Siggi’s low fat yogurt and St. Dalfour 100% fruit preserves for no added sugar! Mix 1 cup of preserves with two cups of yogurt, freeze in ice pop molds until firm. Six hours is a good lower end estimate for freezing time.
As spring approaches, I love to gather recipes for salads with lots of protein. This one from Eating Well will make an appearance on our table soon! If you don’t like anchovies, feel free to omit them, and if you are looking to cut out a few more calories, reduce the amount of cheese. www.eatingwell.com/recipe/250945/flat-iron-steak-salad-with-mustard-anchovy-dressing/
It may not feel like spring yet (I wore a long down coat to a lacrosse game yesterday!) but soon we will be seeing some great spring vegetables at markets. Here is a great recipe I adapted from The Italian Slow Cooker by Michele Scicolone for a vegan friend. Feel free to change up the vegetables based on what is locally available, and to add herbs and spices that suit your tastes. This is also a great recipe to do in double batches. Enjoy!
1 1/2 cups pearl barley, rinsed and picked over
1 medium onion, finely chopped
1 cup chopped celery
2 medium carrots, chopped
1/2 cup chopped red bell pepper
1 cup chopped mushrooms of your choice
3 cups vegetable broth
1 cup fresh or thawed frozen peas
Salt and pepper
Combine all ingredients in the slow cooker except for the peas, salt and pepper. Cover and cook on high for one hour. Stir in the peas and add salt and pepper to taste. Cook for another hour, or until the barley is tender and the liquid is absorbed. If the barley is too dry, stir in a little warm water.
Non-vegans: Feel free to top with Parmigiano-Reggiano cheese and to use chicken broth rather than vegetable broth. You can also add a little butter for added flavor during the cooking process.
Are you looking for a tasty treat that is packed with protein? If so, check out this recipe for Rocky Road Casein Pudding from Muscle and Fitness. Casein is a kind of protein most commonly found in cheese. It is slow-digesting, so it is great for keeping you full for several hours. The pumpkin purée also adds fiber and texture. Make it ahead of time to enjoy it at its best! www.muscleandfitness.com/muscle-fitness-hers/hers-nutrition/rocky-road-casein-pudding
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Amy Mariani is the owner of Fit & Fabulous LLC in Winchester, Massachusetts. She is also the nutrition coach at mountainstrength.com. Her mission is to help people eat healthy and love life.
Please note that you should consult with your physician prior to embarking on any major changes with regard to your nutrition. Unfortunately, absent authorization from a medical professional, we are unable to provide individualized nutrition coaching to anyone under the age of eighteen, or to persons with certain medical conditions. We are always happy to work with authorized medical professionals under these circumstances.