The nutritionist and blogger shares recipes for an avocado dip, tuna melt and apple pie that won't pack on the pounds
One of the many reasons I love my wife … she is a fantastic cook!
Yesterday, she made me my two of my favorite snacks – and a delicious lunch.
I thought it would only be fair if I shared the recipes with you. They all take no more than five minutes of prep time, and with the exception of the baked apple, require little to no cooking time.
Plus: Each snack is under 150 calories. (The tuna melts, designed to be a single serving for lunch, only have 343 calories.) And all are loaded with protein and fiber, which helps you feel fuller longer. I hope you enjoy!
Baked Apple/Pear Delight!
This has been a favorite of mine for a long time. It tastes like dessert – like an apple crumble. Fortunately, this one is much healthier and far easier to make.
Makes 1 serving
• 1 apple or pear
• 1 cup fat-free Greek yogurt (or non-fat goat yogurt)
• 2 tbsp. All-Bran
– Preheat oven to 375º.
– Place one inch of water into a glass baking dish.
– Core out apple or pear with corer.
– Place fruit into glass dish and cover in cinnamon.
– Bake for 1½ hour.
– Reduce heat to 200º for another 20 minutes.
– In a separate bowl, place 1 cup of fat free Greek (or non-fat goat) yogurt. Either leave plain, or sweeten with a sweetener of your choice.
– Place apple or pear on top of yogurt and pour 3 tbsps. of the cinnamon-water over the fruit.
– Add 2 tablespoons of All-Bran.
0 grams fat
12 gram protein
5 grams fiber
Lite Avocado Dip
I love avocado. It’s a healthy fat but must be eaten with restraint as it is very high in calories. So, Jess blends a little avocado with some Greek yogurt, creating a lower calorie dip, with a nice addition of protein, calcium and vitamin D. Try dipping with some cut veggies.
Makes 3 servings
• ¾ raw avocado
• 6 oz. fat-free Greek yogurt
• Handful of cilantro
• Garlic or garlic powder
• lime juice
• 2 tsp. cayenne pepper
• 1 tsp. lemon pepper
Mix together all the ingredients and blend them in a blender. Serve.
Nutrition (for three servings)
22 grams fat
21 grams protein
10 grams fiber
Terrific Tuna Melt
I love cheese, I love tuna salad – and I love bagels. Needless to say, I love tuna melts. This is my lunch at least once a week.
Makes 1 lunch serving
• 1 can of chunk light tuna in water
• 1 tbsp. lemon juice
• 2 tbsp. light mayo
• 1 Thomas “Everything Bagel” Bagel Thin
• ½ cup low-fat cheddar cheese
– Drain can of tuna and combine with lemon juice and fat-free/light mayo. Blend together.
– Distributed tuna over bagel thin.
– Sprinkle cheese on top.
– Bake in toaster oven/oven until cheese has melted.
5 grams fat
33 grams protein
5 grams fiber
Do you have a favorite recipe you’d like to share? Tweet me @harleypasternak!
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