Frozen Berry-Granola Squares

With only five ingredients, these yogurty snacks are a cinch to prepare. To make your life in the kitchen even easier, cut the tangy squares prior to freezing them.

BerryGranolaSquares_article

Photo: Peter Chou

By Linda Melone

Serves: 8

INGREDIENTS:

  • 1 cup whole-grain granola
  • 2 cups fresh strawberries, raspberries or combination
  • 3 cups low-fat Greek yogurt
  • 1/3 cup agave nectar
  • 1 tsp real vanilla extract

INSTRUCTIONS:

  1. Line an 8-inch square baking pan with foil.
  2. Sprinkle granola evenly on bottom of pan and set aside.
  3. In a blender, whirl together berries, yogurt, agave nectar and vanilla until blended. Pour berry mixture over granola, smoothing mixture to the edges of the pan. Cover with foil and freeze until firm, approximately 4 hours. Keep frozen until serving.

Nutrients per 2-inch square: Calories: 170, Total Fat: 2 g, Sat. Fat: 1.5 g, Carbs: 28 g, Fiber: 2 g, Sugars: 16 g, Protein: 10 g, Sodium: 64 mg, Cholesterol: 0 mg

Nutritional Bonus: Each serving of these fruity squares is a good source of manganese, a trace mineral required by your body in smaller quantities than more well-known nutrient superstars like fiber, protein and carbs. But that doesn’t mean it’s any less vital. Manganese activates enzymes responsible for important nutrients like thiamin and choline, and helps you metabolize proteins and carbohydrates.

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Stuffed Sweet Potatoes with Spicy Black Beans, Avocado & Lime Cream

This satisfying meatless dish combines sweet and tender sweet potato with spicy beans and creamy avocado and yogurt.

Stuffed-Sweet-Potatoes

Photo: Laura Wright

By Dina Cheney

Serves: 4
Hands-on Time: 35 minutes.
Total Time: 1 1/2 hours.

COST PER PLATE: $2.41

INGREDIENTS:

  • Olive oil cooking spray
  • 4 small (3-oz) sweet potatoes
  • 1/2 tsp olive oil
  • 1/2 cup finely chopped red onion
  • 1 tsp seeded and minced jalapeño chile pepper
  • 1 tsp minced garlic
  • 1/4 tsp chile powder
  • 1/2 tsp sea salt, divided
  • 1 15-oz BPA-free can unsalted black beans (about 1½ cups), drained and rinsed
  • 1 cup finely chopped beefsteak tomato
  • 2 tbsp finely chopped fresh cilantro leaves, divided
  • 1 1/2 tsp raw honey
  • 1 tsp lime zest plus 1 tsp fresh lime juice, divided
  • 1/4 cup plain Greek yogurt
  • 1 avocado, peeled, pitted and diced

INSTRUCTIONS:

  1. Preheat oven to 400°F. Line a large baking sheet with foil and mist with cooking spray. Prick potatoes all over with a fork and place on a baking sheet. Mist potatoes on all sides with cooking spray. Bake potatoes until tender and golden brown on outside, about 55 minutes.
  2. Meanwhile, heat a medium saucepan on medium and brush with oil. Add onion, jalapeño, garlic, chile powder and 1/4 tsp salt and sauté until onion softens, about 6 minutes. Add beans, tomato, 1 tbsp cilantro, honey and 1 tsp lime juice; simmer for 5 minutes.
  3. Prepare lime yogurt: In a small bowl, stir together yogurt and 1 tsp lime zest; set aside.
  4. Carefully transfer potatoes to serving plates. Cut each potato in half, slightly mashing and fluffing potato flesh with a fork. Sprinkle remaining ¼tsp salt over potato flesh. Spoon bean mixture over potatoes and top with avocado, lime yogurt and remaining 1 tbsp cilantro.

Nutrients per serving (1 stuffed sweet potato): calories: 430,  total fat: 15 g, sat. fat: 3 g, monounsaturated fat: 7 g, polyunsaturated fat: 4 g, carbs: 43 g, fiber: 9 g, sugars: 12 g, protein: 35 g, sodium: 624 mg, cholesterol: 78 mg