Health Information

Low Fat

Keep this on hand for a quick meal, or prepare in batches to give as gifts.

Mix pasta, spinach, beets, onion and walnuts in a salad bowl. Combine maple syrup, vinegar, and olive oil in a small jar and shake well. Pour over salad. Serve immediately or cover and refrigerate until you're ready to eat.

Process the beans and spices in a blender, then refrigerate until ready to serve with baked corn chips.

Bananas that are getting past ripe work perfectly in smoothies. Peel them, wrap them in plastic, and freeze them.

Farmers across the country raise this sweet, slightly nutty-tasting fish.

A flavorful soup that's a snap to prepare.

You don't have to tell anyone these are homemade, healthy granola bars. Just let your guests enjoy the chewiness of the oats and dense chocolate flavor from the highest-quality dark chocolate you can find.

In a large pot, heat oil over medium-high heat. Add onion, carrots, celery, garlic, and pot herbs.

Toss wheat cereal and cashews with raisins, dried blueberries, dried cranberries, or chopped dried apricots.

Put all ingredients in blender and blend for about 20 seconds. If mixture is too thick, add a little more vegetable broth. Serve hot or cold.

Add chopped peaches after you have poured the pancakes on the griddle.

Rosti has been called the national dish of German-speaking Switzerland. Rosti is similar to hash browns and is usually topped with cheese.

Roast new potatoes with fresh rosemary and a little olive oil.

Baste the steaks with dipping sauce, then grill for about 10 minutes.

What a combo: chickpeas, red bell pepper, cucumber, celery, and grape tomatoes.

Cook this soup for about an hour, or until the grains are tender.

This casserole uses chunks of fresh salmon with a lot of healthy omega-3 fatty acids.

After combining ingredients, cover and chill for 2 hours before serving.

Apples, onions, and garlic are simmered with chops.

To prepare as a gift, strain the vinegar into pretty bottles. Add a fresh sprig of rosemary to each.

Roast for 15 to 20 minutes (depending on thickness of asparagus), shaking once to turn spears. Pour on balsamic vinegar and serve hot or at room temperature.

Roast carrots, turnips, squash, and garlic for about an hour, stirring once or twice.

Serve with cooked, chopped spinach to which you've added low-fat sour cream, cooked instant brown rice, and a bit of butter.

Serve hot or cold with dill sauce: low-fat sour cream, cucumber, and fresh dill.

Rub the fillets with spices, Broil about 4 inches from heat for about 5 minutes. Turn fillets and broil 3 to 4 minutes longer.

Serve this dish hot, at room temperature, or chilled as a side dish—to grilled salmon, for instance.

Reduce the sodium by rinsing the beans and using low-salt canned tomatoes.

Serve with hot brown rice and garnish with fresh chopped cilantro.

This meal is generally lightly seasoned, which allows each diner to add condiments to individual taste.

This dish takes only minutes to prepare. Add shrimp for something special.

Sour cream or butter taste delicious on baked potatoes, but they come with a price: Both contain saturated fat and cholesterol. Here's a healthy, and tasty, alternative topping for your next baked potato.

These ingredients are in the right proportions for one batch of dip mix. For a gift jar, keep adding a round of all five ingredients until you have enough to fill the jar.

Textured vegetable protein makes this dish a hearty vegetarian meal.

You can make a healthier party mix by using whole-grain cereals, olive oil instead of butter or margarine, and soy nuts or wasabi peas rather than the usual mixed nuts.

This is a picture-pretty first course for a summer meal. Make in advance and serve chilled.

Flavored with fresh rosemary, this salad is perfect for a summer outing.

Naval oranges, ripe strawberries, and sliced bananas are served with a yogurt-ginger sauce.

Cubed potatoes are sautéed with onions and lima beans and seasoned with parsley and paprika.

Each serving contains about 333 calories, 20 g protein, 2 g fat (5 percent calories from fat), 0 mg cholesterol, 63 g carbohydrates, 15 g fiber, and 204 mg sodium.

Whole-wheat English muffins with a topping make this a scrumptious, yet quick-to-create, breakfast.

These muffins are perfect for breakfast or a snack. They get their crunch from chopped walnuts.

Each serving contains about 202 calories, 10 g protein, 4 g fat (18% calories from fat), 4 mg cholesterol, 33 g carbohydrates, 4 g fiber, and 551 mg sodium.

These grilled chicken breasts can be served right away or refrigerated to use in sandwiches later.

Each serving contains about 151 calories, 19.5 g protein, 3 g fat (18% calories from fat), 55 mg cholesterol, 11 g carbohydrates, 2 g fiber, and 186 mg sodium.

Each serving contains about 133 calories, 27 g protein, 2 g fat (14% calories from fat), 69 mg cholesterol, 1 g carbohydrates, less than 1 g fiber, and 110 mg sodium.

A French-inspired creation that's both easy and elegant.

Asian flavors combine in a dish that's light, filling, and full of nutrients.

Southwestern flavors add flare to this easy favorite.

A family-pleasing casserole with a taste of the Southwest.

Fresh, delicious, and ready to serve in short order - a super salad that's perfect for parties - or dinner at home.

Nothing sweeter, or more simple, than a baked apple for dessert!

A warm and satisfying soup, with fresh Asian flavors.

A lighter variation on a Southern classic.

Chilies, chicken, and noodles, what could be more perfect?

Fabulous creamed mushrooms that can be served over toast, pasta, chicken, or beef.

A fast and delicious meal that's perfect for lunch or dinner.

Deliciously decadent, but healthy! Garnish with chopped red pepper for extra color or a shot of Tabasco for spiciness.

The perfect solution for that leftover chicken!

Fast and easy side dish that's ready in minutes.

Sweet and savory combine into a delicious Spring salad.

A healthy topper for toast, waffle or pancakes.

This takes some patience, but you will be rewarded with a rich, seedless sauce, perfect for topping anything from fruit, to meat, to chocolate cake!

You can buy ready-made raspberry mustard, but you won’t find the depth of flavor you get when you mix your own.

A fresh twist on a family favorite - with leftovers for lunch!

This recipe takes about 10 minutes to cook, once you’ve cut all your vegetables. It’s a good dish to top pasta or serve with grilled chicken, lean beef, or salmon.

This cake gets its moistness from the apples and raisins, so it requires little oil.

Nothing makes an occasion more festive than a beautifully presented cake.

A perfect dressing for a perfect party vegetable.

Warm and simple comfort food for anytime.

A salad that's packed with protein.

A healthier version of an all-time family favorite.

Low-calorie, kid-friendly recipe that provides 1 cup of healthy vegetables per serving!

Add a green salad and fresh corn on the cob and you’re good to go.

A salad that provides a host of health benefits.

Roasting really brings out the flavors of this delicious combination.

Healthy ingredients combined into an Italian classic.

Healthy appetizers for you and your guests.

If you have time, make your brown rice from scratch. Use chicken broth instead of water to amp up the flavor. It will take about 45 minutes. In a pinch, instant brown rice is OK.

Divide the stuffing into two equal parts. Half will be enough to stuff a 6-pound turkey breast. Freeze the remaining stuffing for another use, or bake in muffin cups for about an hour.

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