Adding flavor boosters to keep healthy diet interesting

Adding flavor boosters to keep healthy diet interesting

Katie Bauer, from Weight Watchers, joins us on Good Day Rochester talks with us about flavor boosters. She says adding new flavors can keep your taste buds happy and your motivation to eat healthier strong.

Lemon-Pepper Tuna Sandwich


6 oz. water-packed tuna fish drained

12 small uncooked carrot, grated

2 Tbsps. reduced-calorie mayonnaise

2 Tbsps. fresh parsley, chopped

1 medium uncooked shallot, minced

1 Tbsp. fresh lemon juice

1 tsp. lemon zest, or more to taste

12 tsp. black pepper

4 slices reduced calorie wheat bread, toasted

12 cup arugula, baby variety


1. Combine all ingredients, except bread and arugula, in a small bowl; mix well.

2. Layer 2 slices toast with 1/4 cup arugula and about 1/2 cup tuna salad; top with remaining slices toast and serve.

Chock-Full-of-Goodness Bar Cookies


1 cup uncooked quick oats

12 cup toasted wheat germ

14 cup white whole wheat flour

12 cup dried apricot halves

4 oz. dried fig, stems removed (1/4 cup)

12 cup raisins

12 cup almonds, whole, unblanched variety

14 cup dry-roasted salted sunflower seeds

14 cup dried cranberries

34 tsp ground cinnamon

18 tsp table salt

12 cup regular liquid egg substitute

13 cup maple syrup


1. Preheat the oven to 350F. Line a 9 x 13-inch baking pan with foil, allowing the excess foil to extend over the rim of the pan by 2 inches. Lightly spray the foil with nonstick spray.

2. Combine the oats, wheat germ, flour, apricots, figs, raisins, almonds, sunflower seeds, dried cranberries, cinnamon, and salt in a food processor, in batches if necessary, and process until finely chopped. Add the egg substitute and maple syrup; pulse until the mixture is well blended.

3. Spoon the fruit mixture into the prepared pan and press to form an even layer. Bake until firm and browned along the edges, about 20 minutes. Let cool completely in the pan on a wire rack. Lift the bars from the pan using the foil as handles. Cut into 24 bars.

Yields 1 bar per serving.

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