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7 Delicious Walnut Recipes Under 400 Calories

May 17 is a nutty holiday: National Walnut Day. These nutrient-dense nuts are packed with omega-3 fatty acids, protein and fiber. An ounce of walnuts offers 4 grams of protein and 2 grams of fiber, both of which help you feel full, a key part in maintaining a healthy weight. They are also a good source of magnesium and phosphorous, important minerals for bone health. Walnuts add extra flavor and a delicious, satiating crunch to any meal. Celebrate the day with these seven wonderful walnut recipes.

1. SWEET POTATO BROWNIES | THE HEALTHY FOODIE

Chocolaty, dense and chewy, these decadent-tasting brownies are actually made with healthy ingredients. Sweet potatoes and avocados are the secret to these creamy fudge squares while the walnuts add a nice bit of crunch. Feel free to indulge in these healthy, high-in-vitamin-A brownies. Recipe makes 12 servings at 1 brownie each.

Nutrition (per serving): Calories: 204; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 28mg; Sodium: 226mg; Carbohydrate: 22g; Dietary Fiber: 4g; Sugar: 10g; Protein: 13g

2. PEAR, DATE & WALNUT SALAD WITH BLUE CHEESE | COOKIE AND KATE

This salad has ingredients worthy of a gourmet cheese board: Pears, dates, walnuts and blue cheese. A honey Dijon vinaigrette brings all those strong flavors together. Recipe makes 4 servings.

Nutrition (per serving): Calories: 376; Total Fat: 22g; Saturated Fat: 4g; Monounsaturated Fat: 10g; Cholesterol: 7mg; Sodium: 149mg; Carbohydrate: 47g; Dietary Fiber: 6g; Sugar: 37g; Protein: 5g

3. PEAR & WALNUT SANDWICHES | A COUPLE COOKS

Tickle your tastebuds with this scrumptious pear-walnut sandwich made with savory cheese, juicy pears and lightly sweet cinnamon-raisin bread. Toasted walnuts add crunch for a sandwich filled with textures and flavors. Recipe makes 4 servings at 1 sandwich each.

Nutrition (per serving): Calories: 254; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 15mg; Sodium: 341mg; Carbohydrate: 39g; Dietary Fiber: 4g; Sugar: 18g; Protein: 8g

4. DATE & GORGONZOLA STUFFED SWEET POTATOES | BUDGETBYTES

Move over loaded potatoes, stuffed sweet potatoes are the new favorites in town. Baked orange spuds are stuffed with a delectable mix of sweet dates, crumbled gorgonzola and crunchy walnuts. Recipe makes 4 servings at 1 sweet potato each.

Nutrition (per serving): Calories: 305; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 6mg; Sodium: 135mg; Carbohydrate: 51g; Dietary Fiber: 7g; Sugar: 31g; Protein: 6g

5. HOMEMADE OATMEAL BREAKFAST BARS | FORK AND BEANS

Ultra-hearty oatmeal bars help you take your morning meal to-go. The bars are made with wholesome ingredients: ripe bananas, chia seeds, brown sugar and walnuts. Bake a batch and stuff these bars into your purse or gym-bag for a convenient afternoon snack. Recipe makes 9 bars.

Nutrition (per serving without chocolate drizzle): Calories: 155; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 7mg; Sodium: 112mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 8g; Protein: 5g

6. ONE-BOWL BANANA NUT MUFFINS | HEALTHY NIBBLES & BITS

Need a healthy, delicious, on-the-go breakfast or just a healthy snack to curb your hunger before dinner? These one-bowl banana nut muffins are filled with crunchy oven-baked walnuts and delicious-smelling spices that are sure to be a crowd-pleaser. Recipe makes 11 servings at 1 large muffin each.

Nutrition (per serving): Calories: 250; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 0g; Cholesterol: 17mg; Sodium: 233mg; Carbohydrate: 31g; Dietary Fiber: 4g; Sugar: 13g; Protein: 4g

7. EASY CHICKPEA OAT VEGGIE BURGERS | WHOLE LIVING LAUREN

These vegan oat burgers are as filling as they are delicious. Good plant-based sources of fiber and protein — oats, walnuts and chickpeas — pair perfectly in these burger patties. Recipe makes 8 burgers at 1 burger patty each.

Nutrition (per serving): Calories: 205; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 222mg; Total Carbohydrate: 28g; Dietary Fiber: 6g; Sugars: 2g; Protein: 6g

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3 Quick Recipes for Homemade Energy Bars

Chewy-Date-Pecan-Bars

When was the last time you ripped open a packaged energy bar and thought “delicious!”? Likely not recently — or ever. Don’t waste your money or suffer through those calories any longer. These three energy bar recipes are delicious, packed with nutritious grains, nuts and seeds — without too much sugar or too many preservatives.

CRISPY-CASHEW SESAME BARS

(vegan & gluten free)

Ingredients

  • 1 1/2 cups cashews
  • 6 tablespoons raw white and black sesame seeds
  • 5 tablespoons finely ground flaxseed
  • 1/4 cup wheat germ
  • 3/4 teaspoon fine-grain sea salt
  • 1/4 teaspoon ground cardamom
  • 1/2 cup pure maple syrup
  • 1 tablespoon coconut oil

Directions

Preheat oven to 350°F. Line an 8-by-8-inch pan with parchment, leaving an overhang on all sides. Toast cashews, sesame seeds and flaxseed in separate areas on a rimmed baking sheet, stirring occasionally (but not mixing), until golden brown, 10–12 minutes. Let cool.

Set aside 2 tablespoons sesame seeds and 1 tablespoon flaxseed. Process cashews and remaining seeds with wheat germ, salt and cardamom in a food processor until mostly finely chopped. Place in a medium bowl.

Bring maple syrup and coconut oil to a boil in a small saucepan; cook, stirring, 1 minute. Pour over cashew mixture and stir to coat.

Press mixture firmly into prepared pan with wet hands (it will be sticky). Top with reserved seeds; press to adhere. Bake until golden brown, 25–30 minutes. Let cool, then cut into bars. Recipe makes 16 servings at 1 bar each.

Nutrition (per serving): Calories: 124; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 112mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 7g; Protein: 3g

RAW DATE & PECAN ENERGY BARS

(vegan & gluten free)

Chewy-Date-Pecan-Bars

Ingredients

  • 1 cup medjool dates, sliced in half and pitted
  • 1/4 cup organic tart dried cherries
  • 1/2 cup dried mission figs
  • 1/2 cup pecans (or, sprouted pecans if you can find them)
  • 2 tablespoons organic maple syrup
  • 2 tablespoons finely ground flaxseed

Directions

Preheat the oven to 350°F and place pecans onto a rimmed baking sheet. Bake for 5–7 minutes until the pecans are just toasted. Remove from oven, turn off heat and set aside. (If you’re using sprouted pecans, skip this step.)

Line an 8-by-8-inch pan with parchment or wax paper. Sprinkle lightly but completely with ground flaxseed then set aside.

In the bowl of a food processor, combine the dates, cherries, figs, pecans and maple syrup. Pulse until the mixture comes together and is generally smooth but still has a few chunks.

Empty the mixture out onto the prepared pan. Press the date mixture out in the pan until  it’s uniformly thick, about 1/2 inch.

Cover tightly with plastic wrap and allow to chill overnight until hardened. Remove from refrigerator, slice into squares and store in an airtight container for up to two weeks. Storing in the refrigerator will keep the texture of the bars hard, rather than soft.

Recipe makes 16 servings at one 2-inch square bar each.

Nutrition (per serving): Calories: 92; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 1mg; Carbohydrate: 17g; Dietary Fiber: 2g; Sugar: 13g; Protein: 1g

SAVORY OAT & WALNUT GRANOLA BARS

Savory-Oat-Bars

Ingredients

  • 1 tablespoon coconut oil
  • 1 1/4 cups rolled oats
  • 1/2 cup crumbled kale chips
  • 1/2 cup chopped oil-cured olives
  • 1 cup chopped toasted walnuts
  • 1 1/2 cups unsweetened crisp brown rice cereal
  • 1 cup honey
  • Pinch of saffron (optional)
  • Pinch of dried chili flakes (optional)
  • Scant 1/2 teaspoon fine-grain sea salt

Directions

Grease a 8-by-8-inch baking pan with the coconut oil. (This makes a nice, thick granola bar. If you like thinner bars, opt for a 9-by-13-inch pan.) Then, in a large bowl, combine the oats, kale chips, olives, walnuts and rice cereal until well incorporated. In a small saucepan over medium heat, combine the honey, saffron, chili flakes and salt. Stir constantly as it comes to a boil and thickens just a bit, about 4 minutes. Pour the honey mixture over the oat mixture and stir until the syrup is evenly incorporated.

Spread and press the granola bar mixture into the prepared pan and cool to room temperature.

To make these gluten free and vegan, substitute brown-rice syrup for the honey and use gluten-free oats! Recipe makes 12 servings at 1 bar each.

Nutrition (per serving): Calories: 219; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 214mg; Carbohydrate: 34g; Dietary Fiber: 2g; Sugar: 22g; Protein: 3g

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9 Lively Lemon Recipes

Bright and cheery, lemons are perfect for sunny spring days. Although lemons are not necessarily the choice for an afternoon snack, these tangy bulbs of sunshine instantly liven up any dish. Lemons are an excellent source of vitamin C and other antioxidants, which help boost the immune system. This tasty citrus fruit can be used in savory and sweet dishes — so go on and awaken your taste buds with these nine lemon-filled recipes.

1. LEMON EDAMAME AVOCADO SANDWICHES | LOVE AND LEMONS

Gorgeously bright and vibrant, these sandwiches make others green with envy. They are slathered with a cilantro-lemon edamame spread and filled with an array of toppings — sliced avocado, cucumbers, pickled onions and greens. Recipe makes 4 servings at 1 sandwich each.

Nutrition (per serving): Calories: 385; Total Fat: 19g; Saturated Fat: 2g; Monounsaturated Fat: 9g; Cholesterol: 0mg; Sodium: 447mg; Carbohydrate: 39g; Dietary Fiber: 10g; Sugar: 8g; Protein: 14g

2. LEMON BUTTER SEARED SALMON | FIT FOODIE FINDS

Have dinner ready in 20 minutes with just five ingredients: salmon, lemon juice, garlic, dill and butter. This pan-seared salmon is flaky and moist with a deliciously crisp skin. Serve with a side of roasted veggies, greens or quinoa. Recipe makes 2 servings.

Nutrition (per serving): Calories: 292; Total Fat: 18g; Saturated Fat: 8g; Monounsaturated Fat: 0g; Cholesterol: 90mg; Sodium: 414mg; Carbohydrate: 3g; Dietary Fiber: 2g; Sugar: 0g; Protein: 28g

3. LEMONY HERB-LOADED CHOPPED GREEK SALAD | PINCH OF YUM

Lemon and aromatic herbs perfume this bright and bold Greek salad. Crunchy and refreshing, this dish is a colorful mixture of quinoa, white beans, tomatoes, cucumbers and olives. Add grilled chicken or shrimp to make this a main course salad. Recipe makes 6 servings.

Nutrition (per serving): Calories: 337; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 9g; Cholesterol: 0mg; Sodium: 473mg; Carbohydrate: 41g; Dietary Fiber: 8g; Sugar: 4g; Protein: 11g

4. LEMON BLUEBERRY CHIA PUDDING | IFOODREAL

Lemon and blueberries are a perfect match. Zesty lemons and sweet blueberries are combined with Greek yogurt and chia seeds. Not only does the Greek yogurt make this pudding thick and creamy, it also adds extra protein. Make a batch for an easy, on-the-go breakfast. Recipe makes 1 serving.

Nutrition (per serving): Calories: 308; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 112mg; Carbohydrate: 38g; Dietary Fiber: 18g; Sugar: 17g; Protein: 15g

5. LEMONY ORZO VEGGIE SALAD WITH CHICKEN | COOKING LIGHT

This colorful orzo and chicken salad is packed with an assortment of chopped fresh vegetables and tossed with a tangy lemon dressing. It’s a great use for leftover rotisserie chicken. Recipe makes 4 servings at 1 1/4 cup each.

Nutrition (per serving): Calories: 281; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 26mg; Sodium: 301mg; Carbohydrate: 35g; Dietary Fiber: 2g; Sugar: 4g; Protein: 16g

6. LEMON CHEESECAKE YOGURT CUPS | SKINNYTASTE

Craving a sweet treat? Try these lemon cheesecake cups which are made with Greek yogurt and topped with fresh berries. Light and creamy, these mini desserts will surely satisfy your sweet tooth. Recipe makes 12 servings at each 1 cupcake each.

Nutrition (per serving): Calories: 108; Total Fat: 5g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 7mg; Sodium: 108mg; Carbohydrate: 12g; Dietary Fiber: 1g; Sugar: 9g; Protein: 4g

7. NO-BAKE LEMON PISTACHIO SHORTBREAD COOKIE BITES | COTTER CRUNCH

Bright and lemony, these cookie bites are vegan friendly and taste like shortbread cookies. Each bite is filled with pistachios, almond butter and a hint of honey. Recipe makes 25 servings at 1 cookie bite each.

Nutrition (per serving): Calories: 77; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 18mg; Carbohydrate: 8g; Dietary Fiber: 3g; Sugar: 4g; Protein: 2g

8. SLOW-COOKER LEMON GREEK CHICKEN | MYFITNESSPAL’S RECIPES

Lemon and chicken thighs marry with fragrant oregano in this dish. A refreshing Greek salad complements the chicken to make this a delicious low-carb lunch. Make the chicken thighs and Greek salad ahead of time to pack for lunch during the week. Recipe makes 4 servings at 1 chicken thigh and 1 cup Greek salad each.

Nutrition (per serving): Calories: 301; Total Fat: 16g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Cholesterol: 103mg; Sodium: 375mg; Carbohydrate: 18g; Dietary Fiber: 5g; Sugar: 3g; Protein: 24g

9. ASPARAGUS SALAD WITH LEMONY DRESSING | THE ROASTED ROOT

Bring out the simple flavor of asparagus with this salad featuring a lemon-parsley dressing. Serve this as a side salad along with your main course, or add a hard-boiled egg and avocado and enjoy as a light meal. Recipe makes 4 servings.

Nutrition (per serving): Calories: 258; Total Fat: 20g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 10mg; Sodium: 435mg; Carbohydrate: 17g; Dietary Fiber: 7g; Sugar: 5g; Protein: 10g

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10 Recipes for a Healthy Easter Brunch

We’ve put together an array of delicious, seasonal dishes for your Easter Sunday table. Whether you are craving sweet pancakes or a savory quiche, we’ve found a recipe for you. Here are 10 tantalizing, healthy Easter brunch ideas.

1. STRAWBERRY SHORTCAKE PANCAKES | OH, SWEET BASIL

Ground almonds and cottage cheese add healthy fat, protein and moisture to this unique twist on classic strawberry shortcake. For a special treat, top with extra sliced strawberries and a sprinkle of powdered sugar! Recipe makes 4 servings.

Nutrition (per serving): Calories: 242; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 3mg; Sodium: 333mg; Carbohydrate: 27g; Dietary Fiber: 4g; Sugar: 5g; Protein: 20g

2. FRENCH TOAST STICKS | FIT FOODIE FINDS

Made with just six ingredients, these healthy French toast sticks are tasty way to start to day. This morning finger food can be dunked headfirst into maple syrup or fruit yogurt. Enjoy with a side of fresh fruit or a hard-boiled egg. Recipe makes 4 servings at 8 French toast sticks each.

Nutrition (per serving): Calories: 272; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 279mg; Sodium: 375mg; Carbohydrate: 29g; Dietary Fiber: 4g; Sugar: 7g; Protein: 18g

3. BLUEBERRY OAT MUFFINS | RUNNING WITH SPOONS

Lighten your muffin game with these blueberry oat muffins. Instead of butter and oil, these moist muffins use plain Greek yogurt and almond milk. Each tender bite bursts with blueberries, making it an antioxidant-rich breakfast or snack. Recipe makes 12 servings at 1 muffin each.

Nutrition (per serving): Calories: 134; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 15mg; Sodium: 86mg; Carbohydrate: 28g; Dietary Fiber: 1g; Sugar: 13g; Protein: 5g

4. HAM & ASPARAGUS MINI QUICHES | MAEBELLS

Brighten your morning brunch with ham and asparagus mini quiches. These mini quiches take half as much time to bake as a traditional, full-size quiche, so you can enjoy brunch sooner! They are packed with tender ham, crunchy asparagus and sharp cheddar. Recipe makes 6 servings at 2 quiche cups each.

Nutrition (per serving): Calories: 250; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 3g; Cholesterol: 215mg; Sodium: 179mg; Carbohydrate: 19g; Dietary Fiber: 1g; Sugar: 1g; Protein: 15g

5. SPINACH & TOMATO FRITTATA | MYFITNESSPAL’S RECIPES

Simplify your morning with our frittata using kitchen staples — eggs, veggies and cheese. This breakfast-worthy dish is ready in less than 20 minutes, and all you need is an oven-friendly skillet. Serve with plain Greek yogurt and a slice of whole-grain toast for a boost of protein, complex carbs and fiber. Recipe makes 6 servings at 1 (3 1/2-inch wedge) each.

Nutrition (per serving): Calories: 113; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 215mg; Sodium: 225mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 2g; Protein: 9g

6. EGG & BACON MINI CASSEROLES | MYFITNESSPAL’S RECIPES

Make a grab-and-go breakfast using egg, spinach, bacon, cheddar cheese and leftover bread. These mini casseroles bake up as complete meals that you can quickly reheat for breakfast. Recipe makes 6 servings at 2 mini casseroles each.

Nutrition (per serving): Calories: 300; Total Fat: 20g; Saturated Fat: 7g; Monounsaturated Fat: 8g; Cholesterol: 206mg; Sodium: 538mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 4g; Protein: 17g

7. ASPARAGUS & MUSHROOM FRITTATAS | FIT FOODIE FINDS

Cook up these cute asparagus and mushroom frittatas using a muffin pan. These flavorful, portable egg cups are filled with savory shiitake mushrooms and chunks of asparagus. They’re great for a light brunch, and you can also sub-in other veggie fillings. Recipe makes 6 servings at 1 frittata each.

Nutrition (per serving): Calories: 114; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 180mg; Sodium: 142mg; Carbohydrate: 1g; Dietary Fiber: 0g; Sugar: 1g; Protein: 8g

8. BAKED EGG CUPS WITH GARLIC TOAST | CLEAN EATING

These creamy, cheesy egg cups can be made up to a day in advance. Prepare ingredients in ramekins (without baking) and keep in the fridge. Simply place them in a water bath and pop them in the oven before serving. Recipe makes 4 servings at 1 egg cup and 1 piece of toast each.

Nutrition (per serving): Calories: 228; Total Fat: 14g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Cholesterol: 203mg; Sodium: 523mg; Carbohydrate: 15g; Dietary Fiber: 3g; Sugar: 2g; Protein: 11g

9. EGG & TOAST CUPS | COOKING LIGHT

Whether you’re making a fancy brunch appetizer or a no-hassle, one-pan breakfast, these egg and toast cups are a tasty option. These adorable cups are sprinkled with bacon and chives, but you can also substitute with shredded cheese, sliced mushrooms or chopped onions. Recipe makes 6 servings at 1 cup each.

Nutrition (per serving): Calories: 183; Total Fat: 9g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 195mg; Sodium: 344mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 6g; Protein: 12g

10. HERB & CHEESE DROP BISCUITS | OH SHE GLOWS

Melt-in-your-mouth tender and flavored with thyme and parsley, these herb and cheese drop biscuits are vegan friendly. These tasty morsels are made with whole wheat flour, coconut oil and almond milk. If you prefer the non-vegan version, you can add butter instead of coconut oil and cheddar instead of vegan cheese. Recipe makes 10 servings at 1 biscuit each.

Nutrition (per serving): Calories: 169; Total Fat: 9g; Saturated Fat: 7g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 337mg; Total Carbohydrate: 21g; Dietary Fiber: 2g; Sugars: 1g; Protein 3g

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