Low fat breakfast snacks | Low fat diets

Low fat diets

This black bean breakfast recipe is also extremely nutritious.

It uses one whole egg and three egg whites to enrich the beans, providing additional flavor and boosting the overall protein in the dish, without adding much additional fat.

The complex Low fat diets in the black beans make it an ideal pre-workout breakfast and the addition of spices like cumin.

Mexican oregano, epazote and chili powder not only add to the beans already high antioxidant levels, but also make it extremely flavorful.

In terms of the nutritional value of black beans, a 1 cup (260 g) serving of black beans has a 560 mg of potassium, 40% of your recommended daily allowance of fiber, 16 grams of protein, 44 grams of complex carbohydrates (30 Net Carbs) and zero cholesterol or fat.

Black beans are also very high in vitamins and minerals like folate, maganese, magnesium, Vitamin B1, phosphorus and iron.

If you are worried about sodium, opt for the low-sodium version of canned black beans which will typically come in around 170 mg, or 8% of your daily recommended sodium intake. Plus, the high levels of potassium in black beans actually helps counter the effects of sodium in the body.

Black beans have one of the highest levels of anthocyanins, a powerful flavonoid and antioxidant. In fact, black beans have as much anthocyanin.

As antioxidant powerhouses like red grapes and cranberries. Of all beans, black beans are the most antioxidant rich (followed closely by red/kidney beans.)

Low fat breakfast snacks

Lose weight, substituting mustard for mayonnaise wherever possible is an easy switch. French’s claims that, simply by substituting mustard for mayonnaise on your sandwiches three times a week, you could lose a minimum of four pounds per year. To that, we’d add, try Dijon mustard instead of sugar-laden ketchup as a dip for fries and on burgers. Mustard has no fat, no carbohydrates, is gluten-free and has as few as 5 calories per teaspoon (honey mustard has more). Ketchup has about the same calories (15 per tablespoon), but it’s mostly sugar, and thus 4-5g of carbs, compared to 0g for the mustard.

Mustard is an extremely versatile ingredient. Dijon is often used to add flavor to vinaigrettes, soups, sauces, as well as dips. You can vary the flavors with horseradish mustard, walnut mustard, spicy mustard: the mustard at your specialty food store is a gourmet paradise, and even the supermarket has a lot of choice. Here’s a tasty cucumber dip recipe from French’s at 45 calories per 2-tablespoon serving, it compares quite nicely to mayo-based dips that start at 100 calories a tablespoon.

Cool & Creamy Cucumber Dressing

Prep Time: 15 minutes

Ingredients

1 large cucumber, peeled, seeded and coarsely chopped
1/2 cup reduced-fat sour cream or nonfat yogurt
2 tablespoons chopped fresh dill weed or 2 teaspoons dried dill weed
2 tablespoons honey Dijon mustard or spicy brown mustard
1 tablespoon olive oil
1 tablespoon cider vinegar
1 clove garlic, pressed
1/8 teaspoon salt
1/8 teaspoon ground black pepper

Preparation

1. Combine all ingredients in a blender or food processor. Cover; process until well blended. Transfer to covered container; chill in refrigerator.

2. Serve over mixed salad greens or with crudites. Makes 1-1/3 cups dressing.

Nutritional amount per 2 tablespoon serving: 45 calories, 4g fat, 2g saturated fat, 1g protein,
2g carbohydrates, 0g dietary fiber, 2g net carbs, 8mg cholesterol, 61mg sodium.

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