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Healthy Recipes


FitFamily offers a variety of nutritious and tasty recipes that
will take several factors into consideration including time to
prepare, costs and nutrition value to help with your family
menu planning.  Try these tasty treats tonight!





Cauliflower Soup with
Parmesan Cheese Crisps

A creamy, rich soup that tastes just as good as a leftover. The upscale crisp adds a touch of restaurant-style class. If you like a little spice, add ¼ teaspoon of hot paprika to the soup and a sprinkle on top of the cheese before baking the crisps.


NUTRITIONAL INFORMATION:
PER SERVING

Calories: 140
Fat: 5g
Protein: 9g
Carbohydrate: 13g
Fiber: 2g
Cholesterol: 15mg
Sodium: 380 mg
Sugars: 6g

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Ingredients:

Soup
1 head cauliflower, broken into florets
1 quart chicken stock
½ cup fat-free half and half
3 tablespoons sour cream
Salt and pepper to taste
½ cup freshly grated Parmesan cheese

Parmesan Crisps

6 heaping tablespoons parmesan cheese

PREPARATION:
Soup
1. Boil cauliflower florets in chicken stock until tender.

2. Place drained cauliflower, half and half, sour cream, salt and pepper in a blender and allow to cool for 5 minutes. Once blended, return mixture to the pot. (Or use an immersion blender in the pot). 

3. Stir in ½ cup Parmesan until melted.

Parmesan Crisps
1. Heat oven to 400°.

2. Line a baking sheet with parchment paper. Spoon heaping tablespoons of cheese onto pan with plenty of room between spoonfuls. Pat cheese down lightly.

3. Bake 3-5 minutes or until golden. Do not over-bake the cheese. Cool before removing and serving.



Serves 6







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Chia Pudding

These tiny seeds – that you may know from novelty “pet” sculptures – pack a good amount of fiber and protein in every serving. When soaked overnight in this recipe they offer a similar consistency to tapioca. To make the serving size easier to measure, pour the pudding into small ramekins to set in the fridge.


NUTRITIONAL INFORMATION:
PER SERVING

Calories: 280
Total fat: 7g
Satfat: 1.5g
Protein: 3g
Carbohydrate: 49g
Fiber: 7g
Sugar: 7 g
Cholesterol: 0 mg
Sodium: 200 mg

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Ingredients:

⅔ cup chia seeds
2 cups unsweetened soy, almond or rice milk
½ teaspoon pure vanilla extract
¼ teaspoon cinnamon
⅛ teaspoon (or less) organic Stevia
2 tablespoons dried figs, dates or raisins (optional)
2 tablespoons unsweetened coconut flakes (optional)


PREPARATION:
1. Place chia seeds, milk, vanilla and cinnamon in a 1-quart jar with a tight-fitting lid.

2. Cover tightly and shake well to combine.

3. Pour into a single bowl or six ramekins and refrigerate overnight.

4. Stir well before serving and top with dried fruit and coconut if desired. 


Serves 6





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