Easy low-sugar recipes

Source: https://au.lifestyle.yahoo.com/prevention/nutrition

Easy low-sugar recipes

Being smart about sugar doesn't mean cutting the sweet stuff out of your life. It’s about recalibrating your taste buds and learning to enjoy sugar deliberately and with pleasure. Based on that simple philosophy, The Sugar Smart Diet features lots of meals and recipes, which all goes to show how easy healthy eating can be—not to mention delicious. Here’s a sampling of some the meals, snacks, and desserts that you’ll get on the complete 32-day plan. Now that's sweet!

1. Microwave Peanut Butter OatsIn a medium microwaveable bowl, combine 1 cup fat-free milk (or unsweetened soy milk), 1⁄2 cup rolled oats, and a pinch of salt. Microwave on high for 2 minutes, then stir in 2 teaspoons natural almond or peanut butter and ground cinnamon to taste. Microwave on high for another 30 seconds, or until oats are soft. Stir before eating. Serves 1.

NUTRITION (per serving) 300 cal, 16 g pro, 42 g carb, 5 g fiber, 13 g total sugar, 8 g fat, 2 g sat fat, 107 mg sodium

2. Turkey Sausage, Spinach, and Cheddar Wrap

Cut a cooked 1-ounce turkey breakfast sausage link into pieces. Sprinkle 1⁄4 cup shredded reduced-fat Cheddar cheese over an 8" whole wheat tortilla, and top with 1 cup spinach leaves and the sausage. Microwave the tortilla until the cheese melts, then wrap and eat. Serves 1.

NUTRITION (per serving) 289 cal, 18 g pro, 31 g carb, 4 g fiber, <1 g total sugar, 11 g fat, 4 g sat fat, 661 mg sodium

3. Cheesy Popcorn with Almonds
Toss 1 cup air-popped popcorn sprinkled with 1 tablespoon Parmesan cheese. Have with 16 almonds for a satisfying snack. Serves 1.

NUTRITION (per serving) 162 cal, 7 g pro, 11 g carb, 4 g fiber, 1 g total sugar, 11 g fat, 2 g sat fat, 77 mg sodium

4. Banana-Pineapple Smoothie
Blend half a frozen sliced small banana with 1⁄4 cup fresh, frozen, or canned-in-its-own-juice pineapple, and 2⁄3 cup fat-free milk or unsweetened soy milk. Add a couple of ice cubes before blending for a thicker smoothie. Serves 1.

NUTRITION (per serving) 121 cal, 6 g pro, 25 g carb, 2 g fiber, 19 g total sugar, <1 g fat, <1 g sat fat, 69 mg sodium

5. Roast Beef, Swiss, and Arugula Sandwich

Spread 1 slice whole grain rye bread with 1 teaspoon Dijon mustard, and top with 2 ounces sliced roast beef and 1-ounce sliced Swiss cheese. Toss 1 cup arugula with 1 tablespoon balsamic vinegar. Place 1⁄4 cup arugula on top of the cheese and top with another slice of bread. Serve the remaining 3⁄4 cup arugula on the side. Serves 1.

NUTRITION (per serving) 411 cal, 32 g pro, 33 g carb, 4 g fiber, 3 g total sugar, 16 g fat, 8 g sat fat, 617 mg sodium

6. Whole Wheat Tuna Pasta Salad over Mixed Greens

Whisk together 1 tablespoon lemon juice, 2 teaspoons olive oil, 1⁄4 teaspoon dried basil, and 1⁄4 teaspoon minced garlic. Toss 1⅓ cups cooked and cooled whole wheat spiral pasta, 3 tablespoons sliced black olives, half of a 5-ounce can drained water-packed tuna, and the dressing. Serve over 1 cup mixed greens. Serves 1.

NUTRITION (per serving) 396 cal, 22 g pro, 54 g carb, 7 g fiber, 2 g total sugar, 13 g fat, 2 g sat fat, 406 mg sodium

7. Creamy Ricotta, Basil, and Tomato Pasta

Heat 1⁄2 teaspoon olive oil a nonstick skillet over medium-high heat. Add 3⁄4 cup halved grape tomatoes and 1⁄4 cup chopped onion and cook, stirring frequently, for 5 minutes, or until the tomatoes begin to pucker. Add 2 tablespoons chopped fresh basil leaves and 1 teaspoon minced garlic and cook for 1 minute. Stir in 1¼ cups cooked whole wheat (or regular) pasta and 1⁄2 cup part-skim ricotta cheese and heat on low for 3 minutes, or until the cheese melts slightly. Serves 1.

NUTRITION (per serving) 450 cal, 25 g pro, 63 g carb, 7 g fiber, 7 g total sugar, 13 g fat, 7 g sat fat, 572 mg sodium