Day by Day Nutrition

By Barbara Day, M.S., R.D., C.N.

Summertime is a great time to take advantage of all the Farmer’s Markets and access to fresh vegetables. Here’s a quick and easy recipe that you can make indoors or outdoors in a skillet on your grill. Enjoy!

Nutritional Information Per Serving with ½ cup whole grain couscous: 618 calories, 26 grams protein, 35 grams of fat, 54 grams of CHO, 8 grams of fiber,  670 mg sodium.

Nutritional Information Per Serving: 513 calories, 22 grams protein, 34 grams of fat, 31 grams of CHO, 5 grams of fiber,  670 mg sodium.

Preparation Time: 15 minutes Cook Time: 12 minutes

Serves: 4

Ingredients

• 1 cup reduced sodium chicken broth
• 1 tbsp reduced sodium soy sauce
• 2 tsp cornstarch
• ½ tsp ground ginger
• 1 lb boneless, skinless chicken breasts, thinly sliced
• 4 tbsp extra virgin olive oil
• 2 cups zucchini*
• 2 cups broccoli
• 1 cup sliced carrots
• 1 small onion, chopped (1/2 cup)
• ¼ cup fresh chopped cilantro

*The recipe calls for 5 cups of veggies so you can used any veggies you like to stir fry.

Instructions

Combine broth, soy sauce, cornstarch, lemon juice and ginger in a bowl and set aside. Season chicken with salt and pepper if desired.  Heat 2 tbsp olive oil in skillet over medium-high heat and cook chicken, stirring occasionally, 5 minutes or until chicken is thoroughly cooked.  Remove from skillet and set aside. Add the remaining 2 tbsp olive oil in the skillet and cook vegetables, stirring occasionally, 4 minutes or until crisp-tender.  Stir in broth mixture. Bring to a boil over high heat. Reduce heat to a medium and return chicken to skillet; heat through.  Sprinkle with cilantro, then toss.  Serve, if desired, over hot whole grain couscous (1 cup dry whole wheat couscous) or brown rice.

Shopping List

• reduced sodium chicken broth
• reduced sodium soy sauce
• cornstarch
• ground ginger
• 1 lb boneless, skinless chicken breasts
• olive oil
• zucchini
• broccoli
• sliced carrots
• 1 small onion
• fresh cilantro

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

Image from: www.positivehealthsteps.com

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By Barbara Day, M.S., R.D., C.N.

Sweet potatoes are one of my favorite vegetables! Try this recipe instead of the traditional potato salad recipe this summer. But you don’t have to just make the sweet potato salad in the summer. Sweet potatoes are year round vegetables. Great source of nutrients and dietary fiber, too.

Nutritional Information Per Serving: 163 calories, 5 grams protein, <1 grams of fat, 36 grams of CHO, 5 grams of fiber, 95 mg sodium.

Preparation Time: 10 minutes Cook Time: 1 hour Cool Time: 1 hour

Serves: 8

Ingredients

• 3 lbs sweet potatoes*
• Salt and freshly ground pepper to taste
• 1 green pepper, seeded & chopped
• 2 celery stalks, chopped
• Chopped canned chilies to taste (optional)
• 1 ½ cups nonfat plain yogurt
• 2 tbsp fresh cilantro, minced
• 2 tbsp shallots, minced
• 1 tbsp fresh lime juice

Instructions

Preheat over to 400 degrees. Scrub sweet potatoes and piece all over with fork. Bake until soft, about 1 hour. While potatoes are baking, prepare dressing. Make dressing by mixing together yogurt, cilantro, shallots and lime juice. Add salt to taste. Chill at least an hour at least an hour before adding over sweet potatoes. When sweet potatoes are baked, cool, peel and cut in ½-inch cubes.  Place in a large bowl and mix in salt & pepper to taste. Mix sweet potatoes with bell pepper, celery and chilies. Mix yogurt dressing into sweet potato salad. Serve chilled.

*Can use frozen cooked sweet potato, not canned sweet potatoes.

Shopping List

• 3 lbs sweet potatoes
• Salt and freshly ground pepper to taste
• 1 green pepper, seeded & chopped
• 2 celery stalks, chopped
• 1 ½ cups nonfat plain yogurt
• 2 tbsp fresh cilantro, minced
• 2 tbsp shallots, minced
• 1 tbsp fresh lime juice

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

Image from www.cooking-books.blogspot.com.

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By Barbara Day, M.S., R.D., C.N.

Here’s an easy-to-fix salad for a party or just great family eating.  The recipe calls for a 5 hour refrigeration period but hey you can shorten the time if need be.

Nutritional Information Per Serving: 123 calories, 7 grams protein, 8 grams of fat,  8 grams of CHO, 2 grams of fiber, 233 mg sodium.

Preparation Time: 30 minutes Refrigerate: 5 hours

Serves: 12; 1 cup serving

Ingredients

• 4 cups spinach or torn romaine lettuce
• 1 ½ cup shredded 2% fat shredded cheddar cheese, divided
• 2 cups sliced fresh mushrooms
• 1 small red onion, sliced, separated into rings
• 2 medium tomatoes, chopped
• 1 pkg. (10 oz) frozen peas, thawed
• ½ cup light mayonnaise or Miracle Whip salad dressing
• ½ cup light sour cream
• ¼ cup chopped basil
• 2 slices of cooked bacon, cooked, crumbled*

Instructions

Layer spinach, 1 cup of cheese, mushrooms, onions, tomatoes in 3-qt bowl. Mix mayo, sour cream and basil; spread over salad, completely covering top of salad.

Top with remaining cheese and bacon. Refrigerate 5 hours.

*May substitute 1 cup bacon bits

Shopping List

• spinach
• shredded 2% fat shredded cheddar cheese, divided
• fresh mushrooms
• 1 small red onion
• 2 tomatoes
• 1 pkg. (10 oz) frozen peas
• light mayonnaise or Miracle Whip salad dressing
• light sour cream
• chopped basil
• bacon

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.

Image from: www.overwaitea.com

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By Barbara Day, M.S., R.D., C.N.

This is an easy recipe that even a son could make for his mom. She’ll love that you cooked for her! Add a green leafy salad with cherry tomatoes and whole wheat rolls.  For dessert, fresh strawberries with Cool Whip and shaved dark chocolate.

Nutritional Information Per Serving: 471 calories, 36 grams protein, 20 grams of fat,  38 grams of CHO, 5 grams of fiber, 815 mg sodium.

Preparation Time: 20 minutes Cook Time: 20 minutes

Serves: 6, 1 – 1/3 cups each serving

Ingredients

• 1 lb extra-lean ground beef, ground turkey, ground bison or 2 cups Boca ground crumbles
• 3 cups whole wheat penne pasta, cooked
• 1 jar (24 oz) spaghetti sauce
• 1/3 cup grated reduced fat Parmesan Cheese
• 1 ½ cup shredded Mozzarella Cheese or low fat Jack cheese
• 1 tsp Italian seasoning (optional)
• 3 minced garlic cloves (optional)

Instructions

Heat oven to 375 degrees. Brown meat in a large skillet. Add pasta, sauce, and ½ of the Parmesan cheese. Mix well. Spoon into 13 X 9-inch dish. Top with remaining cheese. Bake for 20 minutes or until heated thoroughly. If using Boca for ground beef, you do not need to brown or thaw the crumbles. Just add to ingredients and bake as directed.

Shopping List

• 1 lb extra-lean ground beef, ground turkey, ground bison or 2 cups Boca ground crumbles
• whole wheat penne pasta
• 1 jar (24 oz) spaghetti sauce
• grated reduced fat Parmesan Cheese
• shredded Mozzarella Cheese or low fat Jack cheese

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

Image from: www.kraft.com

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By Barbara Day, M.S., R.D., C.N.

Nutritional Information Per Serving: 317 calories, 8 grams protein, 14 grams of fat,  43 grams of CHO, 7 grams of fiber, 480+ mg sodium.

Preparation Time: 10 minutes Cook Time: 10 minutes

Serves: 2

Ingredients

• 1 medium zucchini, cut in half lengthwise
• 1 medium yellow squash, cut in half lengthwise
• 1 medium red bell pepper
• 1 medium green bell pepper
• Salt and pepper to taste
• 1 tbsp olive oil
• 1 cup shredded spinach leaves
• 2 8-inch spinach or whole grain wraps/tortillas
• 4 tbsp Sabra® Lemon Hummus or Roasted Garlic Hummus*

Instructions

Heat grill. Drizzle squash and peppers with olive oil and season with salt and pepper.  Grill veggies turning frequently until the outer skins of peppers are charred and squash is almost cooked throughout. Remove from the grill and allow to cool.  Peel roasted peppers and remove stem and seeds. Slice into strips. Slice grilled squash thinly on the diagonal. Spread each wrap with 2 tbsp of hummus. Sprinkle evenly with chopped spinach.  Divide grilled veggies in half and arrange evenly over the hummus and spinach.  Roll one end in and tuck both sides while rolling. Carefully squeeze as you roll to keep the shape. Secure with toothpicks. Slice in half on the diagonal.

Shopping List

• 1 medium zucchini
• 1 medium yellow squash
• 1 medium red bell pepper
• 1 medium green bell pepper
• olive oil
• spinach leaves
• 8-inch spinach or whole grain wraps/tortillas
• Sabra® Lemon Hummus or Roasted Garlic Hummus

*You can use homemade hummus or any type hummus that you like if you want.

Image from: photograzing.seriouseats.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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By Barbara Day, M.S., R.D., C.N. Here’s a easy to make recipe with lots of vegetables. You can serve it with brown rice or white rice. I actually love the whole wheat couscous and it’s quick and easy to make. Nutritional Information Per Serving: 410 calories, 30 grams protein, 12 grams of fat,  45 grams of CHO, 7 grams of fiber, 712 mg sodium. Preparation Time: 10 minutes Bake Time: 35 minutes Serves: 4 Ingredients Vegetables (makes about 4 cups):

• 1 zucchini, chopped
• 1 yellow squash, chopped
• 1 red or green pepper, chopped

• 4 skinless salmon (about 1 lb)
• 1 (14 ½ oz) diced tomatoes, drained*
• ½ cup Vinaigrette Dressing of choice (I use Sun Dried)
• 3 cups of hot cooked whole wheat couscous

Instructions Heat oven to 375 degrees. Combine all the chopped vegetables in  13 x 9-inch baking dish. Top with salmon. Mix tomatoes and dressing. Spoon over fish. Bake 20-25 minutes or until the salmon easily flakes with a fork. Serve over whole wheat couscous. Shopping List

• 1 zucchini
• 1 yellow squash
• 1 red or green pepper
• 4 skinless salmon (about 1 lb)
• 1 (14 ½ oz) diced tomatoes
• Sun Dried Vinaigrette Dressing
• whole wheat couscous

*Can low sodium in recipe by using low sodium or no added salt diced tomatoes. Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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Zucchini Chili Cornbread Casserole

Per Serving: 370 calories, 17 grams protein, 5 grams of fat, 68 grams of CHO,  21 grams of fiber, 887 mg sodium.

Preparation Time: 10 minutes  Cook Time: 5 minutes Bake Time: 30 minutes

Serves: 6

Ingredients

• 1 tbsp oil
• 1 pound zucchini, chopped (about 4 cups)
• 1 red or green bell pepper, cut into 1-inch pieces
• 1 rib celery, thinly sliced
• 1 clove garlic, minced or 1/8 tsp minced garlic
• 2 cans (15- oz each) kidney beans or black beans, rinsed and drained
• 1 can (28 oz) crushed tomatoes, undrained
• ¼ cup Frank’s® RedHot® Original Cayenne Pepper Sauce
• 1 tbsp chili powder
• 1 package (6 oz) cornbread mix, plus ingredients to prepare mix*

Instructions

Preheat oven to 400 degrees. Heat 1 tbsp oil in skillet over medium heat.  Add zucchini, pepper, celery and garlic.  Cook and stir 5 minutes or until tender. Stir in beans, tomatoes, hot sauce and chili powder.  Heat to boiling, stirring often.  Prepare cornbread mix according to package directions. Pour ingredients into a large glass baking dish.  Spoon batter on top of chili mixture, spreading to ½ inch from edges.  Bake until 30 minutes or until cornbread is golden brown and mixture is bubbly.

Shopping List

• 1 pound zucchini
• 1 red or green bell pepper,
• celery
• clove garlic
• 2 cans (15- oz each) kidney beans or black beans
• 1 can (28 oz) crushed tomatoes
• Frank’s® RedHot® Original Cayenne Pepper Sauce
• chili powder
• 1 package (6 oz) cornbread mix

Homemade Cornbread Topping

• 1 ¼ cups all-purpose flour
• ¾ cup cornmeal
• ¼ cup sugar
• 2 tsp baking powder
• ½ teaspoon salt (optional)
• 1 cup skim milk
• ¼ cup vegetable oil
• 2 egg whites or 1 egg, beaten

Instructions

Heat oven to 375 degrees. Combine dry cornbread ingredients.  Stir in milk, oil and egg, mixing just until dry ingredients are moistened.  Stir chopped green pepper into chili mixture. Pour chili mixture into an ungreased 8-inch (2-quart) baking dish. Sprinkle with cheese. Smooth cornbread ingredients evenly over cheese.  Bake for 30 to 40 minutes until golden brown.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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Baked Ziti

My daughter-in-law, Brandi gave me this recipe. It’s easy-to-make and great for parties or when the grandkids come to visit. I add a green salad to round out the meal.

Per Serving: 591 calories, 41 grams protein, 17 grams of fat, 67 grams of CHO, 3 grams of fiber, 940  mg sodium.

Preparation Time: 10 minutes Cook Time: 1 hour

Serves: 10

Ingredients

• 1 pound extra ground beef or ground bison
• 1 16-box penne rigate pasta*
• 24 oz small curd low fat cottage cheese
• 2 cup shredded mozzarella cheese
• 1 tbsp oregano
• 1 large jar of Traditional Ragu® (32 oz)
• 1 packet low fat sliced Provolone cheese

Instructions

Brown meat. Drain.  Cook pasta until firm. Combine cottage cheese, mozzarella cheese, oregano, Ragu, meat and pasta in a large mixing bowl. Mix well. Put mixture in 13 X 9 pan. Top with Provolone cheese. Cover with foil. Bake at 350 degrees for 45 minutes. Remove foil and bake an additional 15 minutes.

Shopping List

• 1 pound extra ground beef or ground bison
• 1 box 16 oz penne rigate pasta
• 24 oz small curd low fat cottage cheese
• 2 cup shredded mozzarella cheese
• 1 tbsp oregano
• 1 large jar of Traditional Ragu® (32 oz)
• 1 packet low fat sliced Provolone cheese

*Can use whole wheat pasta for more fiber and nutrients, too.

Image from: www.kleinhan.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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Crunchy Spicy Snack Mix

Per Serving: 163 calories,  4 grams protein,  3 grams of fat,  32 grams of CHO, 2 grams of fiber,  493 mg sodium.

Preparation Time: 10 minutes Cook Time: 10 minutes

Serves: 10,  1-cup servings

Ingredients

• 6 cups popcorn (can use microwave popcorn or air popped popcorn)
• 1 cup Rice Chex® or Crispix®
• 1 cup pretzels
• 1 cup Honey Nut Cherrios®
• 1 cup Multi-Bran Chex®
• 2 tbsp trans fat free margarine, melted
• 1 tsp Worcestershire sauce
• ½ tsp garlic salt
• ½ tsp onion powder

Instructions

Preheat over to 300 degrees. Combine popcorn, pretzels & cereal in a large bowl. Mix margarine and Worcestshire sauce well. Drizzle over cereal mixture. Mix well. Sprinkle garlic salt and onion powder evenly over mixture. Mix well. Spread mixture in a 15-inch X 12-inch jelly roll pan.  Bake for 10 minutes. Turn off oven and let mixture cool in oven. Store in airtight container.

Shopping List

• popcorn
• Rice Chex® or Crispix®
• pretzels
• Honey Nut Cherrios®
• Multi-Bran Chex®
• trans fat free margarine
• Worcestershire sauce
• garlic salt
• onion powder

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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Fruity Nutty Balls

Per Fruity Nutty Ball: 46 calories, 1 grams protein, 2 grams of fat, 7 grams of CHO,  <1 grams of fiber, 3 mg sodium.

Preparation Time: 15 minutes  Cook Time: 6 minutes  Roll Time: 10 minutes

Serves: 2 dozen

Ingredients

• ½ cup dried apricots, chopped
• ½ cup walnuts or pecans, chopped
• 1/3 cup flaked coconut
• 1/3 cup sugar
• 1/3 cup dates, chopped
• 1 egg
• 2 tbsp sugar

Instructions

In a microwave-safe bowl, combine all ingredients, except 2 tbsp of sugar. Microwave, uncovered, on HIGH for 5 – 6 minutes or until mixture thickens enough to hold shape. Cool completely. Form into 1-inch balls, then roll in remaining sugar.

Shopping List

• dried apricots
• walnuts or pecans
• flaked coconut
• dates
• egg

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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