0

Healthy Eating: “Everything in moderation, including moderation” – my mantra for life. Check here regularly for recipes I have found to be fun, fresh, and flavorful and information on eating healthy.

Nigella Lawson’s Chocolate Banana Muffins Recipe

A delicious and decadent way to use up ripe bananas, these chocolate banana muffins are sure to brighten your weekend morning and could even work for dessert. With just 182 calories and *6 WW SP They are a much better choice than those coffee shop or Costco dietary disasters.
Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Course: Breakfast, Brunch
Servings: 12
Calories: 182
Author: Martha | Simple Nourished Living

Ingredients

3 very ripe bananas

1/2 cup vegetable oil

2 large eggs

1/2 cup packed light brown sugar

13/4 cup flour (8 ounces)

3 tablespoons best-quality unsweetened cocoa powder, sifted

1 teaspoon baking soda

Instructions

Position an oven rack in the center of the oven and preheat the oven to 400F degrees. Place paper liners in a 12 cup standard muffin pan and set aside.
In a large bowl, mash the bananas with a potato masher or electric mixer.
Beat in the oil, and then the eggs and sugar.
In another bowl, stir together the flour, cocoa powder and baking soda. Add this to the banana mixture and stir just until combined.
Divide the batter evenly between the lined muffin cups.
Bake in the center of the oven for 15 to 20 minutes minutes, until dark, rounded and set.
Take the pan from the oven and set the pan on a wire rack. Let the muffins cool in the pan for 2 or 3 minutes and then take them out and place them directly on the wire rack to cool completely.

Recipe Notes: These muffins turned out moist and delicious. The banana flavor really comes through. I think they would be great as cupcakes spread with a thin layer of frosting or sprinkled with confectioner’s sugar. Next time I want to experiment with adding 1 to 2 teaspoons of coffee powder.

Weight Watchers PointsPlus: *5, Weight Watchers SmartPoints: *7, Weight Watchers Freestyle SmartPoints: *6

Healthy Crunchy Tuna Salad Recipe

by Martha McKinnon

A great variation on traditional tuna salad, this healthy crunchy tuna salad recipe is full of flavor and owes its texture to the addition of a generous amount of finely shredded cabbage.

Prep Time10 mins

Total Time10 mins

Course: Lunch, Salad Cuisine: American Keyword: healthy tuna salad, low fat tuna salad, tuna salad made lighter

Servings: 2 Calories: 160

Author: Martha McKinnon | Simple Nourished Living

Ingredients 1 can (5 ounces) water packed tuna, drained

2 cups finely chopped green or red cabbage (I ran my knife through bagged cole slaw mix to chop it up more finely)

1/4 cup finely chopped chives or green onion

1 tablespoon reduced-sugar dried cranberries, finely chopped

1 tablespoon light mayonnaise

3 tablespoons plain non-fat Greek yogurt

1/2 teaspoon Dijon mustard Salt and freshly ground black pepper

Instructions: In a medium mixing bowl, break up the tuna with a fork and mix thoroughly with the cabbage. Stir in the chives, cranberries, mayonnaise, yogurt and mustard. Taste and add salt and pepper to taste. Eat immediately or refrigerate for up to two days.

Recipe Notes Serving size: 1 cup Weight Watchers PointsPlus: *4 Weight Watchers SmartPoints: *3 Weight Watchers Freestyle SmartPoints: *2

Nutrition Facts: Healthy Crunchy Tuna Salad Recipe Amount Per Serving (1 cup) Calories 160 Calories from Fat 31 % Daily Value* Total Fat 3.4g 5% Total Carbohydrates 11g 4% Dietary Fiber 2.2g 9% Protein 22g 44% * Percent Daily Values are based on a 2000 calorie diet.

14 Foods That Fight Belly Fat –  Research shows these eats can help slim your stomach

By David Zinczenko, Ted Spiker, Lesley Rotchford

Research shows that eating healthy protein, healthy fats, and healthy carbs can help slim your stomach. These 14 foods are among the best sources of protein, fiber, and all the other ingredients and nutrients that help fight fat. In fact, they’re so good for you that they’ll just about single-handedly exchange your fat for a toned, lean body and sexy abs. You can base entire meals and snacks around them, but you don’t have to. Just be sure to follow these simple rules. • Incorporate two or three of these foods into each of your meals and at least one of them into each snack. • Diversify your food at every meal to get a combination of protein, carbohydrates, and fat. • Sneak a little protein into each snack.

1. Almonds and other nuts (with skins intact) Superpowers: Builds muscle, reduces cravings Fights: Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure

2. Beans and legumes Superpowers: Builds muscle, helps burn fat, regulates digestion Fights: Obesity, colon cancer, heart disease, high blood pressure

3. Spinach and other green vegetables Superpowers: Neutralizes free radicals, molecules that accelerate the aging process Fights: Cancer, heart disease, stroke, obesity, osteoporosis

4. Dairy products (fat-free or low-fat milk, yogurt, cheese) Superpowers: Builds strong bones, fires up weight loss Fights: Osteoporosis, obesity, high blood pressure, cancer

5. Instant oatmeal (unsweetened, unflavored) Superpowers: Boosts energy, reduces cholesterol, maintains blood sugar levels Fights: Heart disease, diabetes, colon cancer, obesity

6. Eggs Superpowers: Builds muscle, burns fat Fights: Obesity

7. Turkey and other lean meats Superpowers: Builds muscle, strengthens immune system Fights: Obesity, various diseases

8. Peanut butter Superpowers: Boosts testosterone, builds muscle, burns fat Fights: Obesity, muscle loss, wrinkles, cardiovascular disease

9. Olive oil Superpowers: Lowers cholesterol, boosts immune system Fights: Obesity, cancer, heart disease, high blood pressure

10. Whole grains Superpowers: Prevents body from storing fat Fights: Obesity, cancer, high blood pressure, heart disease

11. Extra-protein (whey) powder Superpowers: Builds muscle, burns fat Fights: Obesity

12. Blueberries, raspberries, and other berries Superpowers: Protects heart; enhances eyesight; improves balance, coordination, and short-term memory; prevents cravings Fights: Heart disease, cancer, obesity

13. Chia seeds Superpowers: high in fiber, calcium, omega-3s; prevents body from storing fat Fights: Obesity, osteoporosis

14. Dark chocolate Superpowers: helps control insulin and cortisol levels Fights: Obesity, sugar cravings

Adapted from The New Abs Diet and Women’s Health Take It Off! Keep It Off!

https://www.rodalewellness.com/food/12-foods-that-fight-belly-fat

DimaSobko/Getty Images

0