Health Information

Vegetarian

Put the flat bread spread with the toppings on a toaster oven tray and use the "top brown" setting. It's ready when the cheese bubbles, in three to five minutes.

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.

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.

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.

Applesauce adds moistness without fat. A non-nutritive sweetener also cuts the calories.

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

This is a great sauce for meat, fish, fowl, or pasta. You can also use it as a spread for crackers or bread.

Boil potatoes with garlic, then mash with sour cream, and whip until smooth.

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

Create four open-faced sandwiches by layering vegetables with a little feta cheese.

Bake at 350°F for 45 minutes and let sit for 10 minutes before serving.

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

Layer the ingredients in a large salad bowl, then add the dressing and cheese just before serving.

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

Each serving contains about 182 calories, 1 g protein, 6 g fat (30 percent calories from fat), 15 mg cholesterol, 27 g carbohydrates, 3 g fiber, and 10 mg sodium.

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.

Pre-bake the crust, then spoon in the filling and top with shredded cheese.

Textured vegetable protein makes this dish a hearty vegetarian meal.

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 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.

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

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

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

Autumn staples combine into a healthy and delicious breakfast treat.

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!

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.

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

A quick English dessert of cooked berries layered with whipped cream.

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.

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.

This is a lovely side dish for chicken or fish.

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!

A salad that provides a host of health benefits.

This nutty salad is chock full of vegetables and complementary flavors.

Roasting really brings out the flavors of this delicious combination.

A protein-packed vegetable soup.

Perfect combination of fall flavors

You can leave this squash stew chunky or mash it.

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