9 Healthy Veggie Dips Under 200 Calories

Fresh summer dips are hard to resist, so the healthier they can be without sacrificing taste, the better. These veggie-based dips are colorful, easy to make and fun to munch on. Bring one of these dips to your next picnic, barbecue, potluck or any gathering, and don’t count on having leftovers.


Golden hued from turmeric, this easy-to-make 8-ingredient dip is also vegan and gluten free. Enjoy this riff on hummus with crackers and veggies or as a spread on wraps and sandwiches. Recipe makes 10 servings.

Nutrition (per serving): Calories: 84; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 148mg; Carbohydrate: 7g; Dietary Fiber: 1g; Sugar: 1g; Protein: 2g


Bright colored and full of refreshing flavors, this dip is perfect for summer parties. Made with ripe tomatoes, olives, fresh basil and salty feta, it’s a perfect accompaniment to crackers, pita bread or even eggs, grilled chicken or fish. Recipe makes 8 servings.

Nutrition (per serving): Calories: 130; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 15mg; Sodium: 287mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 3g; Protein: 5g


This spicy and smoky black bean dip with add pizzazz to your chips and salsa routine. With heaps of protein and fiber, a scoop of this dip goes a long way. Recipe makes 6 servings at 1/2 cup each.

Nutrition (per serving): Calories: 178; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 390mg; Carbohydrate: 34g; Dietary Fiber: 11g; Sugar: 3g; Protein: 10g


Take your hummus game up a notch by adding roasted garlic, parmesan, zucchini and pimentos. This veggie-packed baked hummus is great for a feeding a large crowd. Serve with pita chips, crackers or cut veggies. Recipe makes 10 servings at 2 tablespoons each.

Nutrition (per serving): Calories: 88; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 4mg; Sodium: 240mg; Carbohydrate: 6g; Dietary Fiber: 2g; Sugar: 0g; Protein: 5g


Entertain your vegan and paleo friends with this dairy-free spinach dip. Not only is it loaded with healthy ingredients, it’s also packed with fiber and good-for-you fats. Serve with fresh veggie sticks or pita chips. Recipe makes 6 servings at 1/2 cup each.

Nutrition (per serving): Calories: 96; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 56mg; Carbohydrate: 6g; Dietary Fiber: 4g; Sugar: 2g; Protein: 2g


Full of protein and fiber, this dip is a colorful mixture of corn, tomatoes, avocado and black-eyed peas. Serve it with fresh pita or veggies as a healthy appetizer. Leftovers can double as lunch the next day. Recipe makes 12 servings at 1/3 cup each.

Nutrition (per serving): Calories: 107; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 65mg; Carbohydrate: 15g; Dietary Fiber: 4g; Sugar: 1g; Protein: 5g


Cauliflower is the veggie star of late, and it certainly makes this creamy dip shine. With a quick, 15-minute prep time, this crowd-pleasing dip can be easily blended and refrigerated the night before. Bake it right before your party, and you’ll be ready to mingle in no time. Recipe makes 4 servings at 1 cup each.

Nutrition (per serving): Calories: 174; Total Fat: 10g; Saturated Fat: 7g; Monounsaturated Fat: 0g; Cholesterol: 29mg; Sodium: 374mg; Carbohydrate: 6g; Dietary Fiber: 2g; Sugar: 4g; Protein: 14g


Chock-full of vegetables with a creamy base, this lightened-up spinach dip is lower in calories and fat than its traditional counterpart. Dig into rich, savory flavors without breaking the calorie bank. Recipe makes 16 servings at 1/4 cup each.

Nutrition (per serving): Calories: 35; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 5mg; Sodium: 90mg; Carbohydrate: 5g; Dietary Fiber: 2g; Sugar: 2g; Protein: 2g


Pressed for time but want to impress your guests? Whip up this one-step recipe by blending avocado with jalapeño and lime for a spicy, tangy kick. Recipe makes 16 servings at 2 tablespoons each.

Nutrition (per serving): Calories: 70; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 83mg; Carbohydrate: 5g; Dietary Fiber: 2g; Sugar: 1g; Protein: 1g

The post 9 Healthy Veggie Dips Under 200 Calories appeared first on Under Armour.

Original post at : http://blog.myfitnesspal.com/9-healthy-veggie-dips-200-calories/

American Flag Pie

American Flag Slab Pie

Looking for something special to bring to a Fourth of July cook-out? Check out this American Flag Pie! It’s a sheet-pan slab pie with a homemade crust and a blueberry and strawberry filling, topped with stars and stripes.

Slab pies are shallower than regular pies, but they make up for it in width. A 13 x18 sheet pan pie will easily feed 12 people, perfect for a party.

While conceivably you could use a prepackaged folded frozen pie crust (just get four of them and cut them to fit the rectangular sheet pan, and cut out the shapes), I strongly encourage you to try the home made crust recipe I’ve included for this pie.

Continue reading “American Flag Pie” »

Original post at : http://www.simplyrecipes.com/recipes/american_flag_pie/

Is It Bad If I Don’t Feel Sore After a Workout?

It’s the morning after a tough workout and, as you step out of bed — %#*&! Everything hurts … So. Freaking. Good.

For a lot of exercisers, it’s hard to feel like you really got in a good workout if you don’t feel sore. We get it, but can you have a great workout without being sore? What does the soreness really mean?


The muscle soreness you feel 24–72 hours after a tough workout, called delayed onset muscle soreness (or DOMS), is a sign your muscles are changing at a cellular level. “In order for muscles to get larger, a process called hypertrophy, there needs to be muscular damage, mechanical tension and metabolic stress placed on the body, explains Rain Burkeen, a personal trainer with the Trainerize online training app. “It’s as a result of our bodies recovering from this muscular damage — adapting to prevent further injury when you perform the same movement again — that hypertrophy occurs.”

But while DOMS is often associated with muscle growth, that doesn’t mean DOMS always equals muscle growth, according to one research review published in the Strength and Conditioning Journal. Researchers note that DOMS is influenced not just by how hard you push your body, but also your hormonal state, individual nervous system, the exact muscles worked (some are more prone to soreness than others) and pain perceptions.

What’s more, there’s way more to get out of your workouts than hypertrophy alone. For instance, a steady-state cardio workout might not stimulate a lot of muscular damage and, thus, DOMS, but it will improve your cardiovascular health and burn fat. Meanwhile, lifting near your 1RM (the max amount of weight for one rep), will cause less DOMS compared to hypertrophy workouts (which generally involve performing sets of 6–12 reps), but they can lead to crazy strength gains.


Perhaps even more important to remember is that, sometimes, DOMS can actually be counterproductive. After all, if you try to run five miles on already super-sore legs, it’s not going to be pretty. The run is going to be painful, and, since your exercise performance is guaranteed to be sub-par when you’re sore, you also stand to get fewer fitness gains from that run, Burkeen says.

Meanwhile, if you work out five or six days a week, and you experience DOMS after every single sweat session, you could be pushing yourself too hard. According to research published in Sports Health, extreme muscle soreness can be a sign of overreaching and overtraining syndrome — especially if coupled with other symptoms including reduced exercise performances, fatigue and depressed moods. While there’s no one rule for how often you should or shouldn’t feel DOMS, by listening to your body and watching out for those other signs, you can make sure that any DOMS works in your favor.


Remember, DOMS is a sign of muscle damage and, to see real results, you have to allow your body time to recover from that damage, Burkeen says. That’s where recovery workouts, which help to relieve rather than cause DOMS, such as low-intensity cardio and yoga, come in.

The Bottom Line: DOMS is one of many signs you had a good workout, especially if your goals include muscle growth. But it’s not the only one. So, if you experience DOMS from time to time, that’s great. If you don’t, don’t sweat it.


> Men’s Workout Tops
> Men’s Workout Pants
> Women’s Workout Tops
> Women’s Workout Pants

The post Is It Bad If I Don’t Feel Sore After a Workout? appeared first on Under Armour.

Original post at : http://blog.myfitnesspal.com/bad-dont-feel-sore-workout/

What a Healthy Summer BBQ Plate Looks Like [Infographic]

Navigating summer barbecues may seem like a daunting task when you’re trying not to undo all the healthy eating you’ve been doing all winter long. Yes, you can still be swimsuit-ready and enjoy poolside parties without going overboard on calories. Below you’ll find examples of what a healthy, but satisfying, summer cookout plate looks like at four different calorie counts.

First, some quick tips: Make sure at least half your plate is filled with fruits and veggies, then add protein and a whole grain or starchy vegetable if you’d like. Grilled chicken and fish are great lean protein options, too, but don’t deny yourself that hot dog or burger if you’re craving it. Most important, pay attention to portion sizes. We won’t tell you to avoid potato salad at all costs or swear off any food you really love; just stick to reasonable portions and make sure you’ve got veggies and protein mixed in.

The post What a Healthy Summer BBQ Plate Looks Like [Infographic] appeared first on Under Armour.

Original post at : http://blog.myfitnesspal.com/what-a-healthy-summer-bbq-plate-looks-like-infographic/

The Downside of Going Gluten-Free

Considering how often you see “gluten-free” plastered on everything from cereal to pizza, you might think gluten is a villain to be avoided at all costs. That’s not necessarily true.

Going gluten-free is a must for those with celiac disease, but recent research suggests there may be a downside to skipping gluten for everyone else.


People with celiac disease cannot eat gluten, a protein in a variety of grains including wheat, rye and barley, without severe consequences. The National Institute of Diabetes and Digestive and Kidney Diseases defines celiac disease as a digestive disorder that damages the small intestine. If not properly treated, celiac disease can cause long-term digestive problems and lead to significant nutrient deficiencies. The plethora of gluten-free foods on supermarket shelves and gluten-free menus at restaurants may make you think the condition is common, but only about 1 in 141 Americans have celiac disease. Yet consumer surveys reveal that as many as 1 in 5 Americans have eliminated gluten or limit gluten in their diet.

Some people follow a gluten-free diet because they believe it will help with weight loss or it’s simply healthier. To be clear, eliminating gluten won’t necessarily lead to weight loss, although many people find eliminating  crackers, cakes and trips to the breadbasket helps them avoid excess calories and processed foods, which leads to weight loss.


New research suggests that going this route may not be the best bet in the long run. If you’re eating gluten-free and don’t have celiac disease or a gluten sensitivity, you might want to take a closer look at what’s on your plate:

Poorly planned gluten-free diets often eliminate whole grains. According to a study in the British Medical Journal, this lower whole-grain intake may negatively impact heart disease risk.
Swapping gluten-free versions of junk foods won’t do you any favors on your weight-loss journey. Many gluten-free packaged foods are highly processed and may even be less nutritious since they often use lower-fiber grains and flours instead of whole grains.
Gluten-free versions of many foods often cost more.

The good news is that many whole and fresh foods are naturally gluten-free. So, there’s no need to shop the boxed and packaged gluten-free crackers, chips, cereals and pizza. Instead, focus on whole or minimally processed foods for the best nutrition.



Interestingly, eating whole grains may also help you to live longer. A study in the Journal of the American Medical Association Internal Medicine suggests that regularly eating whole grains is associated with lower death rates from all causes including heart disease in American adults.

Even if you are avoiding gluten, there’s room for whole grains. Choose gluten-free whole grains like certified gluten-free oats, buckwheat, brown rice and sorghum. Amaranth and quinoa,  technically pseudo-grains commonly eaten like grains, are also good options. Fruits, vegetables and lean proteins like fish, chicken and dairy products are naturally gluten-free, too.

If you have celiac disease or non-celiac gluten sensitivity, work with a trained health professional for guidance on what to eat to get the nutrients you need. If you are not sure you have a sensitivity, consult a health professional for proper testing, diagnosis and treatment.

There are plenty of options to nourish the body with or without gluten. The key is looking beyond the fads and buzzwords to make sure you’re eating what you need to live your healthiest life.

The post The Downside of Going Gluten-Free appeared first on Under Armour.

Original post at : http://blog.myfitnesspal.com/downside-going-gluten-free/

Baked Falafel Lettuce Wraps | Recipe

Baked Falafel Lettuce Wraps

Baked falafels are a crispy way to get your lean protein and fiber in! Courtesy of The Wheatless Kitchen, these delicious falafels are made by baking ground chickpeas for a healthy alternative to the traditional deep-fried version. Serve them up with tangy lemon-dill yogurt sauce and watch them disappear.


Baked Falafel Lettuce Wraps


For the Falafel

2 cups cooked chickpeas
1/2 large onion, roughly chopped
2-3 garlic cloves, peeled and roughly chopped
2 teaspoons cumin
1/2 lemon, juiced
2 tablespoons olive oil
1/2 teaspoon each salt and pepper
1 teaspoon baking soda
1 cup cooked quinoa
1/2 cup chopped parsley
1 tablespoon sesame seeds (optional)

For the Lemon Dill Yogurt Sauce

1/2 cup plain yogurt
1/2 lemon, juiced
1 teaspoon honey
2 teaspoons dried dill
1/4 teaspoon pepper

For the Lettuce Wrap 

18 butter lettuce or romaine leaves (about 2 heads)
3 medium tomatos, chopped
3 small (200 g) avocados, sliced in half


Preheat oven to 375 degrees F, line a baking sheet with parchment.

In a food processor, add the chickpeas, onion, lemon juice, garlic, cumin, salt, pepper, olive oil, baking soda and sesame seeds. Pulse until you have a thick paste, without almost no chunks.

In a large mixing bowl, add the chickpea mixture, quinoa and parsley. Stir together until evenly combined.

Form the falafels with your hands by taking about 2 tablespoons of the mixture at a time. Gently roll it in the palm of your hand to form a ball, and place it on the baking sheet. Continue with the rest of the batter.

Bake for 30 minutes in the oven, until lightly browned and slightly crispy on the outside.

While the falafels bake, make your sauce. In a small bowl, whisk together all of the yogurt sauce ingredients and let it sit in the fridge until ready to use.

Build your lettuce wraps by layering the falafels, veg components and sauce into a lettuce leaf.

Nutrition Information

Serves: 6 |  Serving Size: 3 falafels + 1 tablespoon yogurt sauce + 3 lettuce leaves + 1/2 tomato + 1/2 avocado

Per serving: Calories: 285; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 3mg; Sodium: 331mg; Carbohydrate: 34g; Dietary Fiber: 9g; Sugar: 7g; Protein: 9g

Nutrition Bonus: Potassium: 464mg; Iron: 24%; Vitamin A: 11%; Vitamin C: 51%; Calcium: 8% 

The post Baked Falafel Lettuce Wraps | Recipe appeared first on Under Armour.

Original post at : http://blog.myfitnesspal.com/baked-falafel-lettuce-wraps/

Can Avocado Toast Help You Lose Weight? | This Week in Fitness

We’ve got the secret to help you live longer. Or at least we’ve rounded up some solid research on how to get there. Every other week, the Under Armour Connected Fitness editorial team hand-curates the biggest stories, trends and goings-on around the world to help you live healthier. This time around, we’ve got a bunch of tips for longevity.

We Propose a Toast

Embrace it — millennial food trends aren’t going away. If you’re tired of avocado toasts and smoothie bowls, we present this evidence to (perhaps) sway your opinion: There’s evidence they help with weight loss, according to a new study. Need more convincing? Scientific evidence suggests eating avocados may help you live longer.

How to Live to 100

Want to make it to the century mark? The Daily Meal has published a massive feature on the quest for longevity, all centered around food. There’s lot of good stuff there, but our favorite might be its list of 25 foods that help your centenarian quest. Spoiler alert: Chocolate made the cut.

Healthy Eating, Brought to You by Ikea

OK, make your Swedish meatball jokes and get them out of the way. The home furnishings mega-chain wants to help you eat better. Check out this video, which details its new “Cook This Page” product — sheets of parchment paper with images stenciled on them. All you have to do is add the ingredients, roll it up and bake.


Eyeing More Than You Can Chew

When it comes to portion control, are your own eyes working against you? A study by the British Medical Journal reveals that we misjudge how much food we’re eating by sight — which can result in an extra 300 calories (or more) per day. You’ll be stunned by this series of images that shows a trio of portion sizes of the same meal. And check out our 7 tricks to nail portion control.

Phelps Debunks the 12K Myth

He won 23 Olympic gold medals — that’s a fact. But his fabled 12,000-calorie diet? Overstated, Michael Phelps told Men’s Health. “It’s impossible — you can’t eat that much,” he said. Here is Under Armour’s look at his legendary training regimen.

Keep Your Cool in the Pool

Speaking of the pool, if you’re looking to switch your workout routine — but keep the benefits of your cardio — Experience Life has four simple suggestions on how to make swimming your go-to this summer. Here’s a half-hour pool workout focused on calorie burn.


Give the Gym an Hour

Just 60 minutes per week of resistance training and you’ll give yourself a better chance of avoiding heart disease and diabetes. And that’s just the start of it, according to a new study of some 7,500 participants — you can avoid a whole host of cardiovascular risk factors.

See the Light for Better Sleep

Are we subjecting ourselves to too much artificial light before bedtime? That’s the argument in this WebMD piece, which suggests “blue light” is affecting our sleep, as well as larger health issues.

The post Can Avocado Toast Help You Lose Weight? | This Week in Fitness appeared first on Under Armour.

Original post at : http://blog.myfitnesspal.com/can-avocado-toast-help-lose-weight-week-fitness/

Whole Wheat Strawberry Muffins

Healthy Whole Wheat Strawberry Muffins are a sweet summer treat that feature fresh, antioxidant-rich berries and zero refined sugars.

Summer is finally here! And fresh strawberry season is in full swing. We decided to celebrate with a juicy whole grain muffin made with ripe summer berries.

These muffins turned out fluffy and light and my kids loved them. (Muffins are NOT a hard sell with my kids. Know what I mean? But these were an extra big hit!)

Read on to see why we’re so smitten with these muffins, and how to make them.

Healthy Morning

These muffins hit all the right notes for a healthy morning treat. Whole wheat flour provides fiber and a steady source of energy for kiddos and grownups. We used white whole wheat flour, mostly to give the muffins a delicate appearance. But regular (hard red) whole wheat flour tastes just as good.

Strawberries provide an amazing source of phytonutrients, fiber, and Vitamin C. And we chose pure maple syrup (and not too much) to sweeten these up.

They taste just marvelous…

Choosing Great Strawberries

This recipe relies on good, in-season strawberries. And trust me: it’s worth it to be choosy about your berries, especially if you’re buying them from a supermarket. Look for most or all of these qualities to ensure that the strawberries you bring home are fresh, sweet, and juicy.

Berries that give off a sweet, fruity smell
Leaves that are bright green and intact
Berries whose deep red color runs all the way up to the hull.
Berry surfaces that look shiny.

Bake it Easy

These muffins are extremely unfussy to make. Start by mixing your dry ingredients in one bowl, then toss the sliced strawberries in and stir them around until they’re well-coated. In a separate bowl, mix the wet ingredients together. Then fold the wet and dry together. Ready to bake!

I had a very small baking helper today, can you tell?

baking strawberry muffins
Make sure to sprinkle a few chopped strawberries on top of the muffins before baking, so you have beautiful jewel-studded treats…

If you have camp lunches to pack soon, throw leftover muffins in your kids’ lunchboxes for an easy, low-mess lunch. Leftovers also freeze and defrost well overnight in the fridge (or in the morning in the microwave, in a pinch.)

I hope you love this recipe, and it helps you make the most of those summer strawberries!

whole wheat strawberry muffins

The post Whole Wheat Strawberry Muffins appeared first on Super Healthy Kids.

Original post at : http://www.superhealthykids.com/whole-wheat-strawberry-muffins/

9 Delicious, Filling Snacks for Your No Sugar Diet

Snack time can be daunting for folks following a no-sugar diet. Even seemingly healthy packaged snacks can contain hidden sugars. So always read those labels. But to ensure your snacks really are sugar-free, make them yourself at home. Here are some favorite snacks to get you started. These top-rated recipes feature whole foods with absolutely no sugar, sugar substitutes, or other sweeteners.

1. Banana Oat Energy Bars

Grated carrots and apple combine with mashed banana, unsweetened applesauce, rolled oats, and chopped peanuts. No added sugar. “Really great and healthy, perfect pre-run breakfast or for a quick snack,” says cecdaisy.

Banana Oat Energy Bars

Photo by lutzflcat

2. Quick Black Bean Hummus

“Black beans make a delicious and healthy alternative to the usual garbanzo beans in hummus,” says htiz. “If you have any roasted veggies on hand those also make a great addition blended in to the hummus!”

Quick Black Bean Hummus

Photo by lutzflcat

3. Gourmet Microwave Popcorn

Popcorn has a ton going for it. It’s low calorie and has lots of fiber. But if you’re buying packaged pre-popped popcorn, watch out for added sugars and partially hydrogenated oils. Easily the healthiest popcorn is the kind you make at home, where you can control the salt and butter.

Gourmet Microwave Popcorn

Gourmet Microwave Popcorn | Photo by Molly

4. Hatch Chile Salsa

This fresh salsa does it with roasted Hatch chile peppers. You’ll combine them with diced tomatoes, onions, and cilantro. “A well-rounded, tasty salsa,” says bd.weld. “Hatch chiles have a bit more kick than Anaheim peppers.”

Hatch Chile Salsa

Photo by bd.weld

5. Baked Tortilla Chips

Pair your fresh salsa with your DIY tortilla chips. “Tasty baked tortilla chips you make at home are much better than store bought chips,” says Michele O’Sullivan.

Baked Tortilla Chips

Photo by House of Aqua

6. Guacamole

And don’t forget the guac! “This was everything guacamole should be: smooth and creamy with just the right amount of flavor,” says Jillian. “Nothing overpowering, nothing artificial, no jarred salsa or other oddities.”


Photo by bd.weld

7. Roasted Chickpeas

A simple and delicious savory snack with satisfying crunch. “I love this recipe,” says Paige. “It makes a great snack sitting in front of the TV. And so filling too!”

Roasted chickpeas. Photo by larkspur

Roasted chickpeas. Photo by larkspur

8. Super Easy Hummus

“Simple, quick, easy and oh-so delicious,” says subtleamuzement. “Made this in under 5 minutes.” Enjoy with fresh veggies or your DIY baked tortilla chips.

Super Easy Hummus

Photo by lutzflcat

9. Meyer Lemon Avocado Toast

For the toast, choose a whole-grain bread with no added sugars or sweeteners. “Absolutely delicious and a wonderful source of fiber and fatty acids,” says princessmontecito. “Feel free to get creative with the ingredients! Substitute cilantro with mint or parsley, or chia seeds with sesame or poppy seeds.”

Meyer Lemon Avocado Toast | Photo by Buckwheat Queen

Check out our collection of Diabetic Appetizer Recipes.


Avoid the Afternoon Crash with These Diabetic-Friendly Snacks
Try Our Top-Rated Diabetic-Friendly Desserts
The Most Satisfying Diabetic-Friendly Dinner Ideas

Get more cooking tips and awesome food finds.

The post 9 Delicious, Filling Snacks for Your No Sugar Diet appeared first on Allrecipes Dish.

Original post at : http://dish.allrecipes.com/delicious-filling-snacks-for-your-no-sugar-diet/