For a quick and healthy meal, don’t run through the nearest fast food window. Instead stop by the seafood market and pick up some fresh scallops. Serve over wilted spinach for a meal that tastes great, won’t break the bank and is easy to make.

1 pound fresh scallops
2 tbs. flour
2 teaspoons Cajun seasoning
1 tbs. cooking oil
10 oz prewashed spinach
2 Tbs. balsamic vinegar
1/4 cup turkey bacon pieces

Directions:

In a plastic bag combine flour and seasonings.
Add scallops, toss to coat.
In a large skillet heat oil cook scallops in hot oil over medium heat till golden, remove from pan.
Add spinach to skillet, add water cook 2 min till wilted.
Add vinegar and toss.
Add scallops to skillet, heat through.
Sprinkle with bacon.

Health Benefits:
Scallops have a very high nutrient content, with rich quantities of potassium, selenium and magnesium. A good source of Vitamin B12, scallops help to promote cardiovascular health. Iron rich spinach is high in Vitamins A, C and K. Low in fat, cholesterol, sodium and sugar, this is an excellent meal to promote a healthy lifestyle.

Pickin’ blackberries and blueberries is a Southern tradition. You’ve got to look out for the snakes, but otherwise it can be lots of fun. Blackberries grow wild but just as with blueberries, there are farms that allow visitors to pick and pay, this means you pick your own and pay by the pint. This berry delicious treat is healthy and anticipated after a day in the sun.

One 8oz carton light (fat-free) sour cream
2 Tbs. stevia
2 Tbs. lime peel
1 Tbs. lime juice
3 cups fresh blackberries and blueberries, washed well and mixed.

Directions:

Whip sour cream with stevia.
Add lime peel and lime juice.
Stir well.
Place berries in a pretty glass bowl or dessert cup.
Drizzle sour cream mixture or serve on the side for dipping.

Health Benefits:
Berries are rich in Beta Carotene and antioxidants that fight cancer-friendly free radicals. A great way to boost your immune system. Berries aid in digestion, are full of Vitamin C and help to boost the immune system. This dessert is low in fat and calories, low in sodium, sugar and contains no heart clogging cholesterol.

This wonderful dish makes 4 nice healthy servings. I like to serve it with rice and broccoli or asparagus. Potatoes are a great complement too. Toast some whole grain bread and serve.

4 – 4oz.fresh grouper fillets
1/4 cup light mayo
2 to3 Tbs. of grated parmesan cheese
1 Tbs. fresh chives
1 tsp. Worcestershire sauce or white wine

Directions:

Coat baking pan with Pam cooking spray carefully lay each grouper fillet in pan without breaking.
In small bowl stir together mayo, cheese, chives, and Worcestershire sauce.
Spread mayo mixture over grouper fillets.
Bake on 450 degrees for 4 to 6 minutes.
Test with fork for flakiness when done.
Serve with steamed rice and broccoli.

Health Benefits:
An excellent source of protein, low in fat and sodium, grouper is a nutrient rich fish. A cold water fish that is recommended because of its high levels of omega 3 fatty acids and the fact that it provides a whole day’s worth of vitamin D!

This recipe serves one and makes a great snack or lunch. My friend, Donna has made this salad a number of times and I always enjoy it. I asked her if I could add this dish to my recipes, and she was quite honored.

1/2 cup low-fat cottage cheese
1 small apple, chopped
2 Tbs. mixed dried fruit or raisins
Pinch of cinnamon, nutmeg
1 lettuce leaf

In a small bowl stir together cottage cheese, apples, dried fruit bits, raisins, cinnamon
and nutmeg.
Serve immediately, or cover and chill in frig only up to 24 hours
To serve line a plate with lettuce, spoon cottage cheese mixture on lettuce leaf with some whole grain crackers

Health Benefits:
Donna serves this with celery sticks for that extra crunch that’s low in calories. Cottage cheese is an excellent food, high in protein and calcium and low in fat and cholesterol. It’s easily digestible and can be eaten with just about any fruit. It’s a great choice after a strenuous workout to restore your protein levels and give you that extra boost.

This is a delicious meal that can satisfy your hunger at a very low cost. I like to make this meal a couple of times each month. I combine everything into the skillet, so the cleanup doesn’t take me long at all. From start to finish this recipe is a great way to serve nutritious food without spending hours in the kitchen.

1 large red sweet pepper (chopped )
1 medium onion (chopped )
1 package of Italian sausage (Jenny O Italian Turkey)
4 cloves minced garlic
1 15 oz. low sodium black beans drained and rinsed
3/4 cup hot cooked rice
1 medium mango (fresh optional)

Directions:

In large skillet cook sweet pepper, onion, garlic, sausage over medium-high heat for 5to 8 min, until sausage is brown, add beans, water, oregano and red sweet pepper.
Bring to boil, reduce heat cover and simmer 10 to 15 min.
To serve, spoon bean mixture over rice.
Top with fresh mango.

Health Benefits:
Low in saturated fat and high in fiber, potassium, antioxidants and vitamins. Choose turkey sausage to keep this meal low fat and you’ll love the taste. A heart healthy choice, black beans are delicious and nutritious. The rice provides the comfort food that keeps you coming back for more.