What makes these ingredients healthy choices? Whole grain bread includes more fiber and healthy fat than “white” or more refined breads. Look for those that have at least 3 grams of fiber per slice. Some breads may have added salt or sugar, so check nutrition labels for sodium and sugar content.
Low fat ricotta cheese can be used as a lower fat, higher protein alternative to cream cheese or other high-fat cheeses, or instead of cottage cheese (for those of you who don’t like its texture!).
Fresh fruit is a simple way to add natural sweetness to breakfast or as a sweet snack all on its own. Eating what’s in season can be a tasty and more affordable way to get your recommended 2 servings of fruit per day.
Last but not least, the nuts provide heart-healthy unsaturated fats, fiber, and some satisfying crunch.
Try this quick and healthy option for breakfast, as a snack, or even for lunch. Top it off with your favorite fruit, or whatever is in season.
- 1 slice whole grain bread, toasted
- 2 tablespoons low-fat/part-skim ricotta cheese
- ½ teaspoon honey
- ¼ tsp finely grated citrus zest (optional)
- Dash of cinnamon (optional)
- ½ medium pear, apple, plum, peach, or other fruit,
sliced or chopped or ½ cup berries or halved grapes
- 1 tablespoon toasted chopped nuts, such as walnuts
Toast bread. Combine ricotta cheese with honey, citrus
zest, and/or cinnamon if using. Spread ricotta mixture over
toast, then top with fruit and nuts.
Servings per recipe: 1
Nutritional Content (per serving):
Calories: 250 calories
Fat: 9 g
Protein: 11 g
Carbohydrates: 30 g
Fiber: 6 g
Sugars: 10 g
Sodium: 190 mg
Calcium: 150 mg
Join the Healthy Teaching Kitchen for cooking demos and new recipes on the 3rd Wednesday of every month at 12:30 p.m. at the VA Palo Alto Farmers Market (3801 Miranda Ave, Palo Alto, CA).