Scrumptious Side Dishes

I'm always looking for different ways to spice up my meals, but without the added calories. Here are a few low-cal recipe ideas to add some pop to your plate. 

Parmesan Broccoli with Cherry Tomatoes

(serves 12; serving size is 1/2 cup; 25 calories per serving)

6 cups broccoli florets

16 cherry tomatoes, halved

3 tablespoons grated fresh Parmesan cheese

2 teaspoons chopped fresh thyme

1/2 teaspoon salt

1/2 teaspoon fresh ground pepper

*Steam broccoli, covered, for 6 minutes or until crisp-tender

*Transfer to large bowl and add remaining ingredients; toss gently to combine. 

Confetti Slaw with Poppy-Seed Dressing

(serves 4; serving size is 2/3 cup; 40 calories per serving)

2 tablespoons cider vinegar

1 1/2 teaspoons honey

1 1/2 teaspoons Dijon mustard

1 1/2 teaspoons chopped fresh dill

1 teaspoon poppy seeds

1 teaspoon olive oil

1/4 teaspoon salt

1/4 teaspoon pepper

1 cup thinly sliced green cabbage

1 cup thinly sliced red cabbage

1/2 cup matchstick carrots

*Combine first 8 ingredients in a bowl. Add cabbage and carrots; toss to coat. 

Asian-Style Zucchini

(serves 4; 52 calories per serving) 

1 teaspoon butter

1 large zucchini, halved lengthwise and cut into 1-inch slices

2 tablespoons soy sauce

2 tablespoons sesame seeds

garlic powder and ground black pepper to taste

*Melt butter in a skillet over medium heat; stir in zucchini and cook until lightly browned.

*Sprinkle with soy sauce and sesame seeds. Season with garlic powder and pepper; continue cooking until zucchini is well-coated and tender. 

Taking the Heat

Summer is just around the corner (June 21 is the official first day), and that means sun, sun and more sun – especially for us Floridians. And while too much of a good thing can be harmful, there is at least one health benefit from the sun's rays: vitamin D. 

Your body makes vitamin D when you are exposed to the ultraviolet B (UVB) rays in sunlight. Generally, stepping outside for 5 to 30 minutes (without sunscreen) twice every week should do the trick, and if you plan to stay out longer, make sure to apply some sunscreen to avoid burning. If you're fair skinned, 10 minutes in the midday sun – in shorts and a tank top – should be enough to produce around 10,000 international units of the vitamin (the recommended daily dose is around 1,000 IU each day). 

Research has shown that vitamin D deficiency can cause an increased risk of heart disease, high blood pressure, diabetes and even depression. And recent research suggests that low vitamin D levels may double your risk of stroke death. On the contrary, benefits of the vitamin include maintaining calcium balance, boosting the immune system, regulating blood pressure and protecting against diseases like Alzheimer's and cancer. 

So get outside and enjoy the season, it's good for you!