How to Make Homemade Fruit Salad at Restaurant style

Ingredients for Sugar Sauce

Orange juice – 2/3 cup

Lemon sugar – 1/3 cup

Brown sugar – 1/3 cup

Grated orange – ½ teaspoon

Grated lemon – ½ teaspoon

Vanilla extract – 1 teaspoon

Pineapple – 2 cups (cut it in cubes)

Direction to cook

Bring all the above ingredients except vanilla extract and put it in a sauce pan. Boil it in the medium flame. Reduce the flame to low until thicken.  After 5 minutes remove the heat and vanilla extract and allow cooling it. Before that I’m going to prepare the fruits for salad.

Ingredients for Salad

Strawberry – 2 cup (Sliced)

Kiwi – 2 cup (Sliced)

Bananas – 3

Orange – 2 (peeled and sectioned)

Grapes – 1 cup (seedless)

Blueberries – 2 cup

Direction to make

Prepare all the fruits as mentioned in the ingredients.

Layered the fruits one by one to make an attractive colorful. In this order pineapple, strawberries, kiwi fruit, bananas, oranges, grapes, and blueberries.

Pour the cooled sauce over the fruits layer.

Cool it in the refrigerate 3 to 4 hrs.

Now ready to eat. Yummy!

Benefits of Fruit Salad

Step 1: Fruits may helps to reduce your heart disease, chronic disease and cancer.

Step 2: Fruits contains fiber which is helps to keep the lower blood cholesterol level.

Step 3: May chance to reduce Type 2 diabetes.

Ste 4: Fruits has lower calories when compared to another fruits. Which is helps to keep the intake of calorie should be limit.

Step 5: Fruits like orange and banana are rich in potassium. It may help to maintain your blood pressure. So I recommend you to add this fruits in your salad also.

Step 6: Fruits are naturally cholesterol free. So it helps to reduce your fat and helps to maintain your diet.

Step 7: For pregnancy woman, It helps to reduce the risk of baby’s development.

Step 8: Naturally it contains variety of colors, so children also like to eat it.

Step 9: Overall, Fruits helps to maintain your good health.

Conclusion: Make fruit salad daily in your home and eat well and stay well.

Benifits of Pasalai keerai

Pasalai keerai (Tamil) known as Spinach in English is a worldwide famous green leafy vegetable. It is a favourite edible plant used in various cuisines for its unique taste and for its health benefits.

Pasalai Keerai

For its texture, it is loved most of the chef around the world. It is tender, crispy and has dark green leaves. As a green leafy vegetable, it provides more vitamins and nutrients than any other veggies because it is packed with abundant vitamins, phytonutrients, and minerals.

Health Benefits of Pasalai Keerai

1. Be Slim & Fit

Calories and fat content in pasalai keerai are very low. It has a very good amount of fat soluble fiber content which aids in proper digestion and prevents from constipation. Due to low-calorie content taking spinach in any form helps you to reduce your weight.

2. Keep Your Heart Fresh

Too much of fat in the blood get deposited on the blood vessel wall which causes blockage in the flow of blood. Blocked blood flow is the main reason for heart attack. Deposit of fat makes the arteries to harden. Lutein is the chemical compound which prevents the hardening of the blood vessel. The human body cannot produce Lutein on their own. Lutein is one of the carotenoids found abundant in spinach, kale and carrots. Also presence of high content of potassium maintains heart health. So, by consuming palak you can improve your heart health.

3. Gives Radiant Complexion

Palak is rich in Vitamin A and Vitamin C which cleanses and rejuvenates the skin cells. Eating palak helps to get rid of dry and itchy skin and also gives a radiant look and improves the complexion of the skin.

4. No more Stuck

Its high fiber content makes the stool bulk and eases the passage to pass it. It’s a kind of home remedy for constipation. It also promotes gastrointestinal health by protecting the colon in the intestine. Vitamin C and Beta-carotene content in pasalai keerai helps to fight free radicals in the intestine.

5. Maintain Blood Sugar

The glycemic index of spinach is very low which makes it suitable for diabetes patient. It maintains your blood glucose level in norm and also improves blood flow. Nutrients present in spinach boost the working of beta cells in the pancreas which produce insulin to prevent from diabetes.

6. Skin Care

Healthy skin is a mirror for a healthy body. We say that first impression is the best impression. Our skin plays a vital role in order to make it as the best impression. With lots of nutrients and antioxidants, consumption of spinach eliminates most of the skin problems, moisturise it and also increases the complexion of the skin.

7. Improves Quantity and Quality of Sperm

Spinach is filled with folic acid, iron, zinc and lot of antioxidants which aids in improving quality and quantity of sperm. With all these nutrients and minerals, the mobility of sperm is improved which makes the sperm as a quality one which can reach the egg beside the other entire factor. Consuming Spinach also helps in the production of new sperm.

8. Pearl White Teeth

Rich calcium content of spinach helps in making teeth stronger. It also acts as a stain removing agent; removes stain from the teeth and makes it Pearl White. Do you wish to have pearl white teeth? then munch on crunchy leaves of spinach.

9. Activate Your Brain

In the process of ageing, brain cells withdraw its efficient working slowly and start to degenerate due to the free radicals formation. Taking lot of antioxidants helps to restore brain function by fighting free radicals and also strengthens the nervous system. Continuous consumption of spinach which is a rich source of antioxidants makes brain function in optimum level.

10. Lower the Risk of Cancer

Spinach is rich in phytonutrients; methylenedioxy flavonol, glucuronides and carotenoids, Neoxanthin and violaxanthin which has anti-cancer and anti-inflammatory agent. It can slow down the cell division in Stomach, skin and breast cancer cells. According to the recent study, diet rich in kaempferol, a flavonoid can reduce the risk of ovarian cancer up to 40% in women. Spinach is rich in kaempferol, chlorophyll, carotenoids, omega-3 fatty acid which are well known for its fighting against cancer property.

11. Better Vision

Lutein and Zeaxanthin, the two types of carotenoids which are the coloured pigments found mainly in vegetables and fruits. These carotenoids help in preventing damage to the plants from excessive sunlight by absorbing excess light energy (blue light – high energy light rays). Along with these two carotenoids, meso-zeaxanthin found in the macula of the human eye; pigments which prevent the blue light from reaching the basic structures in the retina. Thus, it reduces the risk of oxidative damage which leads to the macular degeneration and also cataracts. Eating spinach too often prevents eye diseases as it is rich in Lutein and Zeaxanthin. Cooked spinach has more lutein than a raw one.

12. Stronger Bones

Vitamin K is rich in spinach, aids in maintaining bone health. Vitamin K suppresses the activity of over-stimulated osteoclasts, a type of bone cells which breaks down it. Vitamin K also induces the production of osteocalcin which strengthens the bones. Spinach is rich in Vitamin K and also a good substitute for dairy products in providing calcium.

13. Lowers High BP

Micronutrients and minerals present in spinach lower the stress and anxiety. It also balances the sodium & potassium level in blood by reducing potassium level. These things play a vital role in lowering blood pressure level. High blood pressure increases the risk of kidney failure, heart disease and stroke. Eating spinach regularly helps to lower blood pressure.

14. Stress-free Life

Palak has an incredible amount of magnesium and zinc; gives good sleep at night time, therefore, reduces the stress level and relaxes the body. Magnesium refills your energy within seconds. Sound sleep helps in proper healing of your body and contributes stress-free relaxed body.

15. Anti-inflammatory Agent

Neoxanthin and violaxanthin, two epoxyxanthophylls which regulate inflammation are present in spinach. Consuming spinach often provides prevention from inflammatory diseases like arthritis, osteoporosis, and migraine.

16. No Anaemia/Anemia

Palak is an excellent source of iron which prevents from anemia. Women and children are one’s suffer from anemia mainly. Iron is a micro-nutrient which aids in the formation of hemoglobin in red blood corpuscle. Pregnant women need more iron as they tend to get anemic more often. Menstruating women also needs more iron in order to compensate their blood loss. Consuming palak frequently reduces the chances of getting anemia.

17. Increases Immunity

Vitamin A acts a key role in the immune health of our body. The main role Vitamin A is to protect and regularize various working system of the body like the respiratory system, urinary system, digestive system, and also regulates antigen presenting cells. Pasalai Keerai is rich in Vitamin A; by eating it you can make your body disease proof.

18. Pimple Free Skin

Vitamin a and Vitamin C which is found abundant in Spinach helps to get a pimple free and clear skin. Rich iron content increases the production of red blood cells so that it can carry more oxygen throughout the body. As skin gets more oxygen it rejuvenates itself and gives soft and supple skin with no pimple.

19. Anti-ageing Property

Antioxidants present in spinach helps to fight free radicals (which induces the ageing process and also cancer risk is high) produced in the body, therefore, slows down the ageing process. As your ageing process is slowed you look young and will be more active than others.

20. Hair Growth

Spinach is rich in Vitamin A, C, B, K, E, Iron, Magnesium, Zinc and Omega 3 fatty acid promotes the growth of hair. Deficiency of iron causes loss of hair because hair strands receive less oxygen-carrying blood. Spinach is a good source of iron, prevents hair from becoming dry and fragile.

21. Rich in Folic Acid

Palak is rich in foliate which is a crucial nutrient for pregnant women. Eating a diet rich in folic acid for first three months prevents neural tubal disease in growing fetus. It also helps in the formation of red blood cells thus by reducing the chance of becoming anemic.

22. Prevents from Asthma

22. Asthma

Asthma can be prevented from consuming lot of certain vitamins and nutrients. One of the nutrients with well-known anti-asthma property is beta carotene. Spinach, a green leafy vegetable is a rich source of this particular nutrient. The prolonged eating of spinach prevents from asthma.

Protein Sources for Vegan and Vegetarian

Green peas

Foods in the legume family are good sources of vegetarian protein, and peas are no exception: One cup contains 7.9 grams—about the same as a cup of milk. (For the record, women should get about 46 grams of protein per day, and men need about 56.) If you don't like peas as a side dish, try blending them into a pesto, "I blend frozen peas, toasted pine nuts, fresh mint, olive oil, and Parmesan cheese and serve over linguine,". "It's one of my all-time favorite meat-free meals!"

 Quinoa

Most grains contain a small amount of protein, but quinoa—technically a seed—is unique in that it contains more than 8 grams per cup, including all nine essential amino acids that the body needs for growth and repair, but cannot produce on its own. (Because of that, it's often referred to as a "perfect protein.") Plus, it's amazingly versatile: Quinoa can be added to soup or vegetarian chili during winter months, served with brown sugar and fruit as a hot breakfast cereal, or tossed with vegetables and vinaigrette to make a refreshing summer salad.

Nuts and nut butter

All nuts contain both healthy fats and protein, making them a valuable part of a plant-based diet. But because they are high in calories—almonds, cashews, and pistachios for example, all contain 160 calories and 5 or 6 grams of protein per ounce—choose varieties that are raw or dry roasted. Nut butters, like peanut and almond butter, are also a good way to get protein, says Penner: "Look for brands with as few ingredients as possible—just nuts and maybe salt," she says. "Skip the ones with hydrogenated oils or lots of added sugar."
Beans

There are many different varieties of beans—black, white, pinto, heirloom, etc.—but one thing they all have in common is their high amounts of protein. Two cups of kidney beans, for example, contain about 26 grams (almost the same as a Big Mac, which has 25 grams!). And you don't have to make beans from scratch to reap their nutritional benefits, says Christine Gerbstadt, MD, RD, author of Doctor's Detox Diet. "If you want to buy them dried and soak them overnight before you cook them, that's fine," she says. "But it's also perfectly okay—and much easier—to buy them canned, rinses them, and heats them up over the stove."

Chickpeas

Also known as garbanzo beans, these legumes can be tossed into salads, fried and salted as a crispy snack, or pureed into a hummus. They contain 7.3 grams of protein in just half a cup, and are also high in fiber and low in calories.

 "You can make a really great meal with some whole-wheat flatbread, some veggies, and some homemade hummus," says Gerbstadt. "Just toss a can of chickpeas in the blender with some herbs and some tahini or walnut oil and you're good to go."



Leafy greens

Vegetables don't have nearly as much protein as legumes and nuts, Gerbstadt says, but some do contain significant amounts—along with lots of antioxidants and heart-healthy fiber. "If someone is eating a lot of vegetables—and a wide variety of different types of vegetables—it will certainly add up to a good amount of amino acids," she adds. Two cups of raw spinach, for example, contain 2.1 grams of protein, and one cup of chopped broccoli contains 8.1 grams.

Sesame, sunflower and poppy seeds 

Don't discount the other seeds in your pantry, either; the more familiar varieties are also high in protein and healthy fats, says Gerbstadt. (Per volume, sunflower seed kernels contain the most protein—7.3 grams per quarter cup—followed by sesame seeds and poppy seeds at 5.4 grams each.) Try thinking of outside-the-box ways to add more seeds to your diet, Gerbstadt says: "Instead of saving poppy seeds for once a year for your holiday bread, try adding them to a vinaigrette," she suggests.

Unsweetened cocoa powder

Bet you didn't know you can get protein from chocolate! Unsweetened cocoa powder—the type used in baking or making hot chocolate from scratch—contains about 1 gram of protein per tablespoon. The powder is bitter all by itself, however, so most recipes call for lots of sugar and fat (usually butter or other dairy), as well. Stick with nonfat (or almond milk) and choose calorie-free sweeteners for a healthy, low-cal hot cocoa, or add it to air-popped popcorn (along with sugar, allspice, and cayenne pepper) for a sweet and spicy whole-grain treat.

Vegetable Cooking at Indian Style

Mosaic of Flavors
 


Indian cuisine is multifaceted in part because it's meant for more than just nourishment. "It's a social act that binds communities together". "To make that happen, you need a plethora of flavors and textures in the dishes." Contrasts are a paramount concern. Cooks strive for a mix of crunchy, creamy, and tender textures; hot and cool temperatures; a vibrant spectrum of color; and flavor notes that span octaves from spicy to sour and salty to sweet.

Tofu Saag
 



"Restaurant chefs these days put cream and other goop in saag. For Indians of my generation, that's unacceptable: The smooth spinach puree is where the creaminess comes from on your palate". Technique here is to pat the tofu dry very briefly, rather than for 20 or 30 minutes. This keeps it moist and creamy inside, and the outside still gets browned. Look for ghee–clarified, toasted butter–at Indian or Asian markets.

Pear Chutney
 

"Chutneys enhance flavors in Indian food. Think of them as the ketchup, mustard, and Sriracha of the Indian table". Serve with naan, popadam, or lentil crisps, or pair with Manchego cheese. Keep refrigerated in an airtight container for up to two weeks.

Indian Chopped Salad
 


"Fresh Indian salads don't use oil–there's plenty in the cooked dishes. The salads are meant to be fresh, clean, and a little astringent".

Tahiree Vegetable and Rice Casserole

This ancient dish traces its roots to India's Kayastha community, who developed it as a unique variation of biryani. In tahiree, rice and other elements cook together, while biryani rice is cooked separately and then layered with meat and vegetables. "Toast the rice, as you would in risotto, to draw out fragrance and add nuttiness. Add garam masala toward the end so it doesn't get bitter".

Stir-Fried Cabbage with Red Pepper and Peas

This quick, simple stir-fry elevates humble cabbage to a starring role and makes an extremely hearty and satisfying vegetarian dish. Coconut and curry leaves make it a more southern Indian dish; northern Indian cooks would also cook the cabbage much longer, until it's soft and slightly caramelized. "Chiles de arbol give bright, clean flavor and just the right amount of heat. It's the chile used in Indian cooking".

Grape Raita
This cooling condiment pairs well with any spicy dish, like Stir-Fried Cabbage with Red Pepper and Peas or Tofu Saag. Fragrant tempering oil stirred in at the end gives a huge flavor boost. Look for curry leaves at Asian markets, or omit if unavailable. Add leaves to pan with care—they cause hot oil to splatter. Adding the salt just before serving helps keep the grapes from releasing too much liquid. "The tempering oil and its bloomed mustard and fennel seeds add flavor and texture".

Be Aware of Trans fat

What are trans fats?
There are two broad types of trans fats found in foods: naturally-occurring and artificial trans fats. Naturally-occurring trans fats are produced in the gut of some animals and foods made from these animals (e.g., milk and meat products) may contain small quantities of these fats. Artificial trans fats (or trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid.

The primary dietary source for trans fats in processed food is “partially hydrogenated oils." Look for them on the ingredient list on food packages. In November 2013, the U.S. Food and Drug Administration (FDA) made a preliminary determination that partially hydrogenated oils are no longer Generally Recognized as Safe (GRAS) in human food.

Why do some companies use trans fats?

Trans fats are easy to use, inexpensive to produce and last a long time. Trans fats give foods a desirable taste and texture. Many restaurants and fast-food outlets use trans fats to deep-fry foods because oils with trans fats can be used many times in commercial fryers. Several countries (e.g., Denmark, Switzerland, and Canada) and jurisdictions (California, New York City, Baltimore, and Montgomery County, MD) have reduced or restricted the use of trans fats in food service establishments.

How do trans fats affect my health?

Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Eating trans fats increases your risk of developing heart disease and stroke. It’s also associated with a higher risk of developing type 2 diabetes.

Why did trans fats become so popular if they have such bad health effects?

Before 1990, very little was known about how trans fat can harm your health. In the 1990s, research began identifying the adverse health effects of trans fats. Based on these findings, FDA instituted labeling regulations for trans fat and consumption has decreased in the US in recent decades, however some individuals may consume high levels of trans fats based on their food choices.

Which foods contain trans fats?

Trans fats can be found in many foods – including fried foods like doughnuts, and baked goods including cakes, pie crusts, biscuits, frozen pizza, cookies, crackers, and stick margarines and other spreads. You can determine the amount of trans fats in a particular packaged food by looking at the Nutrition Facts panel. However, products can be listed as “0 grams of trans fats” if they contain 0 grams to less than 0.5 grams of trans fat per serving. You can also spot trans fats by reading ingredient lists and looking for the ingredients referred to as “partially hydrogenated oils.”

Are there naturally occurring trans fats?

Small amounts of trans fats occur naturally in some meat and dairy products, including beef, lamb and butterfat. There have not been sufficient studies to determine whether these naturally occurring trans fats have the same bad effects on cholesterol levels as trans fats that have been industrially manufactured.

How much trans fat can I eat a day?

The American Heart Association recommends cutting back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet and preparing lean meats and poultry without added saturated and trans fat.

How can I limit my daily of trans fats?
Read the Nutrition Facts panel on foods you buy at the store and, when eating out, ask what kind of oil foods are cooked in. Replace the trans fats in your diet with monounsaturated or polyunsaturated fats.
Regulating Your Intake of Saturated and Trans Fats

The American Heart Association recommends that adults who would benefit from lowering LDL cholesterol reduce their intake of trans fat and limit their consumption of saturated fat to 5 to 6% of total calories.

Here are some ways to achieve that:

Eat a dietary pattern that emphasizes fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts. Also limit red meat and sugary foods and beverages.

Use naturally occurring, unhydrogenated vegetable oils such as canola, safflower, sunflower or olive oil most often.

Look for processed foods made with unhydrogenated oil rather than partially hydrogenated or hydrogenated vegetable oils or saturated fat.

Use soft margarine as a substitute for butter, and choose soft margarines (liquid or tub varieties) over harder stick forms. Look for “0 g trans fat” on the Nutrition Facts label and no hydrogenated oils in the ingredients list.

Doughnuts, cookies, crackers, muffins, pies and cakes are examples of foods that may contain trans fat. Limit how frequently you eat them.

Limit commercially fried foods and baked goods made with shortening or partially hydrogenated vegetable oils. Not only are these foods very high in fat, but that fat is also likely to be trans fat.

Snacks versus weight loss

But according to recent research by the USDA, our snacking habits are adding too many calories and too few nutrients to our diets. It doesn't have to be this way, says Susan Bowerman, RD, assistant director of the UCLA Center for Human Nutrition. "When done right, (snacking) keeps your energy levels up and gives you more opportunities to get in all your nutritional needs."

What snacks burn fat?

Eating snacks with the right ratio of nutrients, with the right calories, will help keep you body energized and help you lose weight. Protein (plus exercise) fuels the growth of lean muscle mass, which boosts metabolic rate and increases calorie burn. Fiber, meanwhile, helps improve digestion and keeps you from binging on fats and sugars. So while there's no food that will literally "burn fat" while you eat it, smart choices with these ingredients will help your body operate at maximum efficiency. Bowerman suggests snacks under 200 calories, with 10 grams of protein and close to 5 grams of fiber. Here are 20 of our favorite fat-burning snacks.

An apple and skim milk

"Almost any fruit is going to make a great snack, but you usually want to pair it with a bit of protein to make it more satisfying," says Bowerman; "unlike carbohydrates, which get used up relatively quickly, protein will help sustain your energy and hunger levels for a couple of hours."

Our pick for a protein-fruit pairing: one large apple and one cup of skim milk. This duo will give you 10 grams of protein and 5 grams of fiber for just over 200 calories.

Cottage cheese-filled avocado

Here's another fruit and diary combo, this one for when you're craving something rich, creamy, and a bit savory. Remove the pit from one half of an avocado and fill the space with 2 ounces of 1% cottage cheese. For 200 calories, you'll get 9 grams of protein and 7 grams of fiber—and no dirty dishes!

Canned tuna on whole-wheat crackers

If you don't want to incorporate dairy into every snack, a can of tuna (packaged in water) is another great source of lean protein plus healthy Omega-3s. For about 200 calories, you can enjoy 3 ounces of light tuna and 6 whole-wheat crackers—complete with 3 grams of fiber and 20 grams of protein.

Sunflower lentil spread with pita bread

Lentils are a good source of iron, a metabolism-boosting nutrient that 20% of us don't get enough of. This savory recipe makes four 180-calorie servings, with 10 grams each of protein and fiber.

Shrimp stack

You may not think of shellfish as a grab-and-go snack food, but you can put this tasty treat together in a flash if you keep pre-cooked shrimp on hand. With Greek yogurt and avocado, it's a protein powerhouse with 9 grams per serving (and 4 g fiber), for only 129 calories.

Power berry smoothie

This recipe, which calls for soy protein powder and low-fat plain yogurt, contains 9 grams of protein; swap in Greek yogurt to add even more. Frozen berries add fiber (4 grams total), and honey provides sweetness. All this for only 139 calories!

Warm pear with cinnamon ricotta

Ricotta cheese is rich in protein, and pears are a good source of fiber. Together with a teaspoon of cinnamon, they make a delicious snack for any time of day. Each serving contains 8 g protein, 5 g fiber, and 170 calories.

Miso-glazed tofu

This recipe is touted as a main course, but it's so light on calories (only 164) that it can stand in as a mid-day snack, as well. It also packs plenty of protein (12 g) thanks to the tofu, as well as 3 grams of fiber.

Edamame

One cup of edamame, or boiled soybeans, contains 17 grams of protein, 8 grams of fiber, and 189 calories. A perfect snack all by itself! Serve hot or cold, season with salt, and enjoy.

Chicken pita sandwich (half)

There's no reason you can't have smaller portions of "real" food as snacks, says Bowerman. "Oftentimes, the healthiest and most balanced snacks are the ones that start as full meals—like a half a sandwich, or a plate of leftovers put together from dinner the night before," she adds.

Whip up this chicken and veggie pita in the morning, and split it in half for two snacks throughout the day. Each half contains 200 calories, 3 grams of fiber, and more than 20 grams of protein.

Cauliflower with white bean dip

Make a batch of white bean and roasted garlic dip at the beginning of the week to spread on crackers and eat with veggies when hunger strikes. Pair a quarter-cup serving with 2 cups of raw, chopped cauliflower, for example, for a total of 11 grams protein, 8 grams fiber, and 199 calories.

Toast with walnut & pear breakfast spread

Split this breakfast recipe in half to make a healthy mid-day snack with 200 calories, 11 grams protein, and 3.5 grams fiber. Not only will it help prep your body for fat burn, but it may also boost your energy levels (so you're more likely to get to the gym, perhaps?): Walnuts are rich in serotonin, a hormone that produces feel-good chemicals in the brain.

Lentil salad with tomatoes and watercress

Salads aren't just for mealtime—when they're about 200 calories, they make a great afternoon snack, as well. This one has 11 grams of protein and 8 grams of fiber, thanks to superfood lentils and plenty of veggies. (The recipe makes six servings, so hold off on adding the vinaigrette if you're not eating the whole thing at once.)

Veggie tostata

In the mood for Mexican? You can't go wrong with black beans and veggies: These tostatas cook up quickly and easily for a fast and healthy mini-meal between lunch and dinner. At just over 200 calories, you get 13 grams of protein and 10.5 grams of fiber. Top with tomato salsa for added flavor without fat.

Roast garlic and edamame dip

Edamame is a great snack by itself, but it also makes a great ingredient in this creamy dip for raw veggies or whole-wheat pita bread. You can enjoy up to three servings in one snack session, for a total of 162 calories, 9 grams protein and 6 grams fiber.

Asparagus and hard-boiled egg

t's no wonder this classic combo goes so well together: Fiber-rich asparagus balances out eggs' natural protein. (Plus, asparagus is known as an aphrodisiac, thanks to its folate and vitamins B6 and E levels. Talk about fun ways to burn fat!)

Pair 15 asparagus spears (cooked or raw) with one hard-boiled egg for a 126-calorie snack, complete with 11 grams of protein and 5 grams of fiber.

Minty iced green tea

A calorie-free beverage doesn't qualify as a real snack, but if you find yourself scouting the kitchen just because you're bored, rather than hungry, this tasty drink may just hit the spot. Plus, green tea has been shown to help dieters lose more weight, according to a study published in the American Journal of Clinical Nutrition, thanks to its metabolism-boosting antioxidant compound called EGCG.

Bowerman says that most research on green tea for weight loss has been inconclusive, but that either way it's a healthy, tasty way to stay hydrated throughout the day. "Drinking water and tea is a good way to keep all of your body's processes, including your metabolism, running smoothly and efficiently," she adds.

Spiced green tea smoothie

Here's another way to sip healthy green tea: as a smoothie!
Pair this sweet and spicy drink with a few ounces of lean protein—some sliced turkey, for example—for a complete afternoon snack.

One serving will get you 3 grams of fiber (thanks to its secret ingredient, pear!). Plus, it contains cayenne pepper, which may help curb appetite and give your metabolism a boost.

Calories: 82 calories per half-cup serving