The Spring season can bring a sense of renewal and welcome changes…warmer weather, longer days full of more sunlight and colorful flowers in bloom. It can also be a great time to change your meal routine with some recipes featuring fruits in season. Check out these three delicious and healthy recipes that incorporate Spring fruits such as apricots, strawberries and lemons all which include plenty of fiber, vitamins and minerals.
Easy Apricot and Almond Arugula Salad for One
Just a few simple ingredients come together to create this tasty salad that works great for lunch or dinner, as a side, or make a main meal by topping with grilled chicken or fish. Fresh chopped tangy apricots pair well with the peppery arugula for a delicious combo.
Ingredients:
- 1-1 ½ packed cups of arugula
- 1 large apricot, chopped
- 10 almonds, chopped
- 1 tablespoon crumbled goat cheese
- Vinaigrette dressing of choice
Directions:
Add arugula and apricot to a medium sized bowl. Top with almonds and goat cheese, toss with dressing and serve. Chill if not serving immediately.
Makes 1 serving
Serving size: 1 whole salad (not including dressing) Calories 150 Protein 4 g Carb 9 g Fiber 3 g Sugars 2 g Fat 7 g Saturated fat 2 g Sodium 110 mg
Strawberry Banana Protein Muffins
These muffins featuring sweet juicy strawberries are filled with whole grains and protein for a filling breakfast or hearty snack.
Ingredients:
- 2 cup old fashioned rolled oats
- 3/4 cup oat flour
- 3/4 teaspoon baking powder
- 1/4 teaspoon baking soda
- 6 tablespoons unflavored protein powder
- 3 large sized over ripe bananas, mashed
- 6 tablespoons liquid egg white
- 6 tablespoons (packed) brown sugar
- 1/4 cup milk
- 1 tablespoon vanilla extract
- 1 1/4 cups finely chopped fresh strawberries
- cooking spray
Directions:
Preheat oven to 350 degrees. Combine the oats, flour, baking soda, baking powder and protein powder in a small bowl. In a large bowl, mix together the mashed banana, brown sugar, egg whites, milk and vanilla. Add the oats/flour mixture to the wet ingredients and mix well. Fold in the berries. Spoon into 12 regular sized coated with cooking spray and bake on the bottom rack of the oven for about 30-35 minutes, until top is firm, lightly browned and a toothpick comes out mostly clean when inserted into the center.
Makes 12 servings
Serving size 1 regular sized muffin Calories 145 Protein 7 g Carb 26 g Fiber 3.5 g Sugars 10 g Fat 2 g Saturated fat 0 g Sodium 140 mg
Lemon Walnut Raisin Brussels Sprouts
Jazz up brussels sprouts with the tang of lemon, crunchy walnuts and sweet chewy raisins for this delicious vitamin and fiber packed side dish.
Ingredients:
- 8 cups Brussels sprouts, stems trims and halved
- ¼ cup walnuts
- ¼ cup raisins
- ¼ cup olive oil
- ¼ cup lemon juice
- salt and pepper to taste
- cooking spray
Directions:
Preheat oven to 350 degrees. Rinse and trim stems of Brussels sprouts and cut into halves. Place on baking sheet coated with cooking spray and roast for 20-30 minutes, (turn/toss them halfway through) until lightly browned and tender but firm when pierced with a fork. Let cool and set aside. In a medium bowl whisk together the olive oil and lemon juice. Chop up the cooled Brussels sprouts and add them along with the raisins and walnuts to the bowl and mix well until evenly coated with dressing. Add salt and pepper to taste. Chill in the fridge if not serving immediately.
Makes 8 servings
Serving size: 1 cup Calories 140 Protein 4 g Carb 13 g Fiber 4 g Sugars 6 g Fat 10 g Saturated fat 1.5 g Sodium 25 mg