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Saturday, November 20, 2010


Crudités and Yogurt Dip

Benefits: About four servings of veggies, plus vitamins A and C, which help your immune system fight against germs.
How to make it: Prepare four of each of the following: broccoli florets, carrot sticks, celery sticks and sliced bell pepper strips. To make the dip: Combine 3/4 cup nonfat plain yogurt with 2 teaspoons chopped fresh cilantro and 1/2 tsp each chili powder and garlic powder.

Spicy Edamame

Benefits: Iron, a nutrient that's crucial in promoting healthy blood cells.

How to make it: Boil 3/4 cup preshelled edamame in a small saucepan for 5 minutes. Drain. Sprinkle with 1/2 tsp sea salt and 1/4 tsp chili powder (or garlic salt); toss to coat.

Sweet maple popcorn

Benefits: Fiber, a waist-whittling wonder that's also good for your ticker.
How to make it: Drizzle 5 tsp pure maple syrup over 1 3/4 cups hot air–popped popcorn. (If popcorn is hot, syrup will melt and distribute more easily.) Sprinkle with salt or add almonds if desired.

Chocolate-yogurt pops

Benefits: Protein, key for building muscles, as well as calcium, which helps maintain strong bones.
How to make it: In a blender, puree 1 1/2 cups lowfat vanilla yogurt, 1/3 cup cold water, 2 packets sweetened cocoa powder mix and 2 tablespoons unsweetened cocoa powder. Pour into four 4-ounce ice-pop molds. Freeze 4 hours.

Benefits: Provides about 16% of an adult's daily vitamin C and is a good source of vitamin B5, antioxidants, potassium and polyphenols, such as tannins and flavonoids. The juice of the pomegranate is also effective in reducing heart disease and dental plaque. 

Pomegranates are delicious in salads, soups and on their own!

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