Healthy Teaching Kitchen: Ricotta Toast and Seasonal Fruit

toast with ricotta cheese and fruit on top of it

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.

Ingredients:

  • 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
    or almonds

Preparation:
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).

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