Your Guide to Healthy Supermarket Shopping

Updated OnNovember 29, 2017
Chrissy Wellington M.S., C.N.S., L.D.N., C.P.T
Written by
Chrissy Wellington M.S., C.N.S., L.D.N., C.P.T

Fruit Smoothie With Protein Powder

  • 1 cup frozen berries such as raspberries, strawberries, blueberries or blackberries
  • 1/2 small banana
  • 1/4 cup apple juice
  • 1/4 cup crushed ice
  • 1 scoop whey protein powder

Combine all ingredients in a blender container and puree until smooth.

Each serving contains approximately:

  • 140 calories
  • 28 gm. carbohydrate
  • 1 gm. fat
  • 0 mg. cholesterol
  • 7 gm. protein
  • 22 mg. sodium
  • 6 gm. fiber

Gazpacho

  • 1 cup peeled and diced tomatoes
  • 1/2 cup peeled and diced cucumbers
  • 1/2 cup diced red and yellow bell peppers
  • 1/2 cup diced onion 2 tablespoons diced scallions
  • 1/4 cup peeled and diced carrots
  • 3 cups tomato sauce
  • 2 1/2 cups vegetable stock
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup chopped cilantro
  • 1/3 cup red wine vinegar

In a large bowl, combine all ingredients and mix well. Chill in refrigerator for four hours or overnight.

Makes 8 (3/4 cup) servings, each containing approximately:

  • 40 calories
  • 10 gm. carbohydrates
  • Trace fat 0 mg. cholesterol
  • 2 gm. protein
  • 205 mg. sodium
  • 2 gm. fiber

Shrimp and Mango Salad on Flatbread

Ingredients Mango Vinaigrette Dressing:

  • 1 tablespoon minced shallots
  • 1/2 cup mango puree (see Cook's Note)
  • 1/2 teaspoon minced Serrano peppers
  • 1/4 cup rice vinegar
  • 1 tablespoon extra virgin olive oil
  • 1/8 teaspoon sea salt
  • 24 fresh asparagus spears, blanched (approximately 12 ounces)
  • 1 1/2 cups orange sections
  • 3/4 pounds cooked shrimp
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 4 each Flatbread (see recipe, or a crusty multigrain sourdough bread)

Instructions

  1. Place shallots, mango puree, Serrano peppers, vinegar, olive oil and salt in a blender and puree. Once dressing is emulsified, place in a small bowl and set aside.
  2. In a large bowl, mix together asparagus, oranges, cooked shrimp, salt and pepper.
  3. Pour dressing over salad and toss to combine.
  4. Serve 1 cup of Shrimp Salad with one crispy flatbread.

Makes 4 servings, each containing approximately:

  • 255 calories
  • 31 gm. carbohydrate
  • 5 gm. fat
  • 129 mg. cholesterol
  • 23 gm. protein
  • 494 mg. sodium
  • 5 gm. fiber

Cook's Note: Mango Puree 1 1/4 cups mango 1/4 cup evaporated cane juice

Place fruit and evaporated cane juice in a blender container and puree until smooth.