Make the right choices!
Good fats can be incorporated into a healthy diet, but it's important to know where to get them (and how to avoid the bad fats). This month (and from now on), use this guide to decide which types of foods you should eat and what to look for in the store. Choose more foods from the "Good Fats" categories and minimize choices from the "Bad Fats" category:
GOOD FATS
Monounsaturated and polyunsaturated fat:
Peanuts
Almonds
Cashews and most other nuts and seeds
Avocados
Corn
Soybean
Sunflower oils
Fish and seafood
Mayonnaise
BAD FATS
Saturated fats:
Red meat
Whole milk
Cheese
Butter
Ice cream
Coconut milk and oil
Chocolate and cocoa butter
Palm oil
Trans fats:
Partially hydrogenated vegetable oils
Many margarines and shortenings (always read the label to find out)
Many deep-fried and fast foods
Many store-bought baked goods
—By Chris Wharton, Ph.D., research associate at the Rudd Center for Food Policy and Obesity at Yale University
Saturday, August 28, 2010
So Long, Sodium
All foods can be incorporated into a healthy diet, but it's important to know what the best options are. This month (and from now on), use this list of foods to help you lower your salt intake.
High-in-salt foods (cut back on these!)
Cheese
Pretzels
Potato chips
Tortilla chips
French fries
Frozen dinners
Pizzas
Low-in-salt foods (eat more of these!)
Fruits (apples, bananas, peaches, pears, berries, kiwis, bananas, pineapples, mangoes, strawberries, blueberries, raspberries)
Vegetables (carrots, broccoli, cauliflower, celery, tomatoes, or sliced peppers — and if you like to have them with dip, use a small amount of salad dressing, hummus, or a little melted cheese)
Fruit smoothies
Salad-in-a-bag
Dried fruits (raisins, cranberries, apricots, bananas, apple chips, etc.)
—By Chris Wharton, Ph.D., research associate at the Rudd Center for Food Policy and Obesity at Yale University
All foods can be incorporated into a healthy diet, but it's important to know what the best options are. This month (and from now on), use this list of foods to help you lower your salt intake.
High-in-salt foods (cut back on these!)
Cheese
Pretzels
Potato chips
Tortilla chips
French fries
Frozen dinners
Pizzas
Low-in-salt foods (eat more of these!)
Fruits (apples, bananas, peaches, pears, berries, kiwis, bananas, pineapples, mangoes, strawberries, blueberries, raspberries)
Vegetables (carrots, broccoli, cauliflower, celery, tomatoes, or sliced peppers — and if you like to have them with dip, use a small amount of salad dressing, hummus, or a little melted cheese)
Fruit smoothies
Salad-in-a-bag
Dried fruits (raisins, cranberries, apricots, bananas, apple chips, etc.)
—By Chris Wharton, Ph.D., research associate at the Rudd Center for Food Policy and Obesity at Yale University
A Week of Healthy Meals
We've made eating well this month easy for you. Below are our favorite recipes from throughout the year so far, plus some great new ones — all you have to do is choose!
Breakfast
Pineapple-Banana Smoothie Combine 1 medium banana, 1/2 cup pineapple tidbits (drained), and 1 cup nonfat, low-fat, or soy milk in a blender. Drop in 5 ice cubes, pulverize, pour, and run!
The Southwestern Scramble 1 egg and 1 egg white with 1/2 cup chopped green and/or red bell peppers. Layer scrambled eggs on top of 1 slice whole-grain toast, 1 slice pepper Jack cheese (or soy cheese substitute), and top with 2 tablespoons salsa. Add pepper to taste.
The Morning Mix Combine 1 cup low-fat vanilla yogurt with 1 cup fresh blueberries in a bowl. Top with 3 tablespoons granola and you're good to go.
The Basic If you're looking for a simple bowl of cereal, choose any iron-fortified, whole-grain cereal with at least 4 grams of fiber per serving. Pour 3/4 to 1 cup cereal with 3/4 cup nonfat, low-fat, or soy milk. Top with 3 sliced strawberries.
Omelet Wrap Mix 1 egg and 1 egg white with 1/2 teaspoon hot sauce and 2 tablespoons chopped white onion. Cook egg mixture over medium heat until edges are golden brown. Sprinkle 2 tablespoons grated cheddar cheese on one side and fold over. Cook for another 30 seconds. Slide the omelet onto a whole-wheat tortilla, add 2 tablespoons low-fat bean dip, and wrap it up for a meal on the run.
Healthy PB and Banana Sandwich Spread 2 tablespoons natural peanut butter onto a slice of whole-grain bread. Slice 1/2 banana lengthwise and place on peanut butter. Top with a second slice of bread for a quick and portable sandwich. Have a small glass of OJ to wash it down.
Fresh Oranges and Granola Peel 1 fresh orange, and segment. Add 1/2 cup diced apples and 1/2 banana, sliced. Toss with 1 tablespoon orange juice. Top with a large dollop of low-fat yogurt and 2 tablespoons low-fat granola.
Lunch
Chicken Burrito On a whole-wheat tortilla, spread 2 tablespoons low-fat bean dip. Add 1 cup roasted chopped chicken breast, 1 tablespoon barbecue sauce, and 1 tablespoon reduced-fat sour cream. Eat with a side of corn and 1 cup milk.
Strawberry and Feta Salad Combine 2 cups spinach with 3 sliced strawberries, 1/4 cup slivered almonds, and 1 ounce feta cheese. Top with 1 sliced, grilled chicken breast and 1 1/2 tablespoons poppy seed dressing.
Hummus Sandwich On two pieces of whole-grain bread, combine 2 tablespoons hummus with 1/4 cup sliced cucumber. Eat with a small mixed-greens salad with 1/2 cup carrots, topped with 1 tablespoon balsamic vinaigrette dressing, and a glass of nonfat, low-fat, or soy milk.
Standard PB & J Assemble 2 whole-grain slices of bread, 2 tablespoons natural peanut butter, and 1 tablespoon low-sugar jelly — simple, classic, and tasty. Eat with sliced apples and a glass of nonfat, low-fat, or soy milk.
Tuna Sandwich Combine 2 to 3 ounces chunk light tuna with 1 tablespoon reduced-fat mayonnaise or Miracle Whip and 1 teaspoon deli mustard. Spread on 2 slices of whole-grain bread, and top with 1 slice cheddar cheese and 2 slices of tomato. Eat with a small spinach salad with 1 tablespoon Italian dressing. Have a glass of milk or water with the meal.
Roast Beef Wrap On a whole-wheat tortilla, combine 3 ounces lean deli roast beef, 2 slices each red onion and tomato, and 1 slice of cheddar cheese. Eat with 1/2 to 1 cup corn and a glass of 100 percent fruit juice.
Turkey and Pear Sandwich Arrange Bosc pear slices on 2 pieces of whole-grain bread. Add 3 ounces smoked deli turkey breast, 1 slice mozzarella cheese, and 1 tablespoon Dijon mustard. Eat with 1 cup grapes or baby carrots.
Dinner
Spaghetti with Lean Meat Boil 2 ounces whole-grain noodles for about 10 minutes. In the meantime, cook lean ground beef (or vegetarian soy "ground burger") in a pan until browned. Add spaghetti sauce of your choice, and bring to a simmer. Combine noodles with sauce and meat. Eat with a whole-grain roll and a side of romaine lettuce salad.
Veggie Burger Dress up your favorite brand of veggie burger with romaine lettuce, tomato slices, and 1 tablespoon Italian dressing. Place on a whole-wheat bun and eat with 1 cup steamed, peppered broccoli and 1 cup cooked whole-grain rice.
Spinach Salad with Salmon On medium-high heat, grill a 3-ounce salmon fillet in a pan with 1 tablespoon canola oil. Cook for about 2 to 3 minutes each side (or until inside is no longer dark pink). Break up the fillet and place atop a bed of 2 cups baby spinach leaves. Drizzle 2 tablespoons red wine vinaigrette over salmon, and season with pepper to taste. Eat with whole-grain roll and glass of nonfat or low-fat milk.
Beef Fajita In a saucepan, sauté 3 ounces of beef strips and sliced green bell pepper in 1 tablespoon canola oil for 8 to 10 minutes (or until brown throughout). Place the peppers and beef on a whole-wheat tortilla, top with 1 tablespoon shredded cheddar cheese, 1/2 cup shredded lettuce, and 1 tablespoon reduced-fat sour cream.
Chicken and Feta Cook 1 boneless 3- to 4-ounce chicken breast in 1 tablespoon canola oil in a medium saucepan for about 10 minutes (or until juices run clear). Place on plate and brush with 2 tablespoons balsamic vinaigrette dressing. Add 2 slices of tomato and 1 ounce feta cheese. Eat with a side of spinach and a whole-wheat roll.
Mushroom Hamburger Mix 1 teaspoon Italian seasoning into 3 to 4 ounces ground beef. Cook on the stove over medium-high heat (about 3 to 4 minutes each side, or until browned entirely through). While cooking the hamburger, sauté 1/2 cup baby portobello mushrooms with 1/2 red onion (sliced) in 1 tablespoon canola oil. Serve burgers on whole-wheat buns (with ketchup and mustard, if you want), with a side of 1/2 to 1 cup corn or green beans.
Honey Mustard Chicken Cook 1 boneless 3- to 4-ounce chicken breast in 1 tablespoon canola oil in a medium saucepan for about 10 minutes (or until juices run clear). Cut into cubes and toss with 2 cups mixed greens, 1 tablespoon slivered almonds, and 2 tablespoons honey mustard dressing. Eat with 1 cup steamed mixed vegetables.
Snacks
Salad in a Bag In a resealable sandwich bag, combine 1 cup baby spinach, 1/4 cup dried cranberries, 2 tablespoons sunflower seeds, and 1/2 cup cherry tomatoes. A perfect healthy snack that gives you 3 servings of fruits and vegetables in one bag!
Fruit, Turkey, and Cheese Kebabs On short wooden skewers, combine 2 dried apricots, 4 1/2 ounces white cheddar cheese cubes, and 4 1/2 ounces roasted turkey cubes.
Trail Mix Combine 1 cup low-fat granola mix, 1/4 cup dried cranberries, 2 tablespoons chocolate chips, and 1/4 cup slivered almonds. Perfect for munching on all day long.
Bell Pepper Mix Slice 1/4 green bell pepper, 1/4 red bell pepper, and 1/4 orange bell pepper thinly. Combine slices in a resealable sandwich bag for a fresh, slightly sweet snack anytime.
Pita Chips and Hummus Fill a small resealable snack bag with pita chips, and a small plastic container with 2 to 3 tablespoons hummus.
Desserts
Yogurt Parfait Layer 1/2 cup raspberries and 1/2 cup pineapple tidbits (drained) with 1 cup low-fat yogurt.
Strawberries and Chocolate In a microwave, heat squares of dark chocolate in a small glass container. Once melted, remove and drizzle over 5 to 10 strawberries.
--By Chris Wharton, Ph.D., research associate at the Rudd Center for Food Policy and Obesity at Yale University
We've made eating well this month easy for you. Below are our favorite recipes from throughout the year so far, plus some great new ones — all you have to do is choose!
Breakfast
Pineapple-Banana Smoothie Combine 1 medium banana, 1/2 cup pineapple tidbits (drained), and 1 cup nonfat, low-fat, or soy milk in a blender. Drop in 5 ice cubes, pulverize, pour, and run!
The Southwestern Scramble 1 egg and 1 egg white with 1/2 cup chopped green and/or red bell peppers. Layer scrambled eggs on top of 1 slice whole-grain toast, 1 slice pepper Jack cheese (or soy cheese substitute), and top with 2 tablespoons salsa. Add pepper to taste.
The Morning Mix Combine 1 cup low-fat vanilla yogurt with 1 cup fresh blueberries in a bowl. Top with 3 tablespoons granola and you're good to go.
The Basic If you're looking for a simple bowl of cereal, choose any iron-fortified, whole-grain cereal with at least 4 grams of fiber per serving. Pour 3/4 to 1 cup cereal with 3/4 cup nonfat, low-fat, or soy milk. Top with 3 sliced strawberries.
Omelet Wrap Mix 1 egg and 1 egg white with 1/2 teaspoon hot sauce and 2 tablespoons chopped white onion. Cook egg mixture over medium heat until edges are golden brown. Sprinkle 2 tablespoons grated cheddar cheese on one side and fold over. Cook for another 30 seconds. Slide the omelet onto a whole-wheat tortilla, add 2 tablespoons low-fat bean dip, and wrap it up for a meal on the run.
Healthy PB and Banana Sandwich Spread 2 tablespoons natural peanut butter onto a slice of whole-grain bread. Slice 1/2 banana lengthwise and place on peanut butter. Top with a second slice of bread for a quick and portable sandwich. Have a small glass of OJ to wash it down.
Fresh Oranges and Granola Peel 1 fresh orange, and segment. Add 1/2 cup diced apples and 1/2 banana, sliced. Toss with 1 tablespoon orange juice. Top with a large dollop of low-fat yogurt and 2 tablespoons low-fat granola.
Lunch
Chicken Burrito On a whole-wheat tortilla, spread 2 tablespoons low-fat bean dip. Add 1 cup roasted chopped chicken breast, 1 tablespoon barbecue sauce, and 1 tablespoon reduced-fat sour cream. Eat with a side of corn and 1 cup milk.
Strawberry and Feta Salad Combine 2 cups spinach with 3 sliced strawberries, 1/4 cup slivered almonds, and 1 ounce feta cheese. Top with 1 sliced, grilled chicken breast and 1 1/2 tablespoons poppy seed dressing.
Hummus Sandwich On two pieces of whole-grain bread, combine 2 tablespoons hummus with 1/4 cup sliced cucumber. Eat with a small mixed-greens salad with 1/2 cup carrots, topped with 1 tablespoon balsamic vinaigrette dressing, and a glass of nonfat, low-fat, or soy milk.
Standard PB & J Assemble 2 whole-grain slices of bread, 2 tablespoons natural peanut butter, and 1 tablespoon low-sugar jelly — simple, classic, and tasty. Eat with sliced apples and a glass of nonfat, low-fat, or soy milk.
Tuna Sandwich Combine 2 to 3 ounces chunk light tuna with 1 tablespoon reduced-fat mayonnaise or Miracle Whip and 1 teaspoon deli mustard. Spread on 2 slices of whole-grain bread, and top with 1 slice cheddar cheese and 2 slices of tomato. Eat with a small spinach salad with 1 tablespoon Italian dressing. Have a glass of milk or water with the meal.
Roast Beef Wrap On a whole-wheat tortilla, combine 3 ounces lean deli roast beef, 2 slices each red onion and tomato, and 1 slice of cheddar cheese. Eat with 1/2 to 1 cup corn and a glass of 100 percent fruit juice.
Turkey and Pear Sandwich Arrange Bosc pear slices on 2 pieces of whole-grain bread. Add 3 ounces smoked deli turkey breast, 1 slice mozzarella cheese, and 1 tablespoon Dijon mustard. Eat with 1 cup grapes or baby carrots.
Dinner
Spaghetti with Lean Meat Boil 2 ounces whole-grain noodles for about 10 minutes. In the meantime, cook lean ground beef (or vegetarian soy "ground burger") in a pan until browned. Add spaghetti sauce of your choice, and bring to a simmer. Combine noodles with sauce and meat. Eat with a whole-grain roll and a side of romaine lettuce salad.
Veggie Burger Dress up your favorite brand of veggie burger with romaine lettuce, tomato slices, and 1 tablespoon Italian dressing. Place on a whole-wheat bun and eat with 1 cup steamed, peppered broccoli and 1 cup cooked whole-grain rice.
Spinach Salad with Salmon On medium-high heat, grill a 3-ounce salmon fillet in a pan with 1 tablespoon canola oil. Cook for about 2 to 3 minutes each side (or until inside is no longer dark pink). Break up the fillet and place atop a bed of 2 cups baby spinach leaves. Drizzle 2 tablespoons red wine vinaigrette over salmon, and season with pepper to taste. Eat with whole-grain roll and glass of nonfat or low-fat milk.
Beef Fajita In a saucepan, sauté 3 ounces of beef strips and sliced green bell pepper in 1 tablespoon canola oil for 8 to 10 minutes (or until brown throughout). Place the peppers and beef on a whole-wheat tortilla, top with 1 tablespoon shredded cheddar cheese, 1/2 cup shredded lettuce, and 1 tablespoon reduced-fat sour cream.
Chicken and Feta Cook 1 boneless 3- to 4-ounce chicken breast in 1 tablespoon canola oil in a medium saucepan for about 10 minutes (or until juices run clear). Place on plate and brush with 2 tablespoons balsamic vinaigrette dressing. Add 2 slices of tomato and 1 ounce feta cheese. Eat with a side of spinach and a whole-wheat roll.
Mushroom Hamburger Mix 1 teaspoon Italian seasoning into 3 to 4 ounces ground beef. Cook on the stove over medium-high heat (about 3 to 4 minutes each side, or until browned entirely through). While cooking the hamburger, sauté 1/2 cup baby portobello mushrooms with 1/2 red onion (sliced) in 1 tablespoon canola oil. Serve burgers on whole-wheat buns (with ketchup and mustard, if you want), with a side of 1/2 to 1 cup corn or green beans.
Honey Mustard Chicken Cook 1 boneless 3- to 4-ounce chicken breast in 1 tablespoon canola oil in a medium saucepan for about 10 minutes (or until juices run clear). Cut into cubes and toss with 2 cups mixed greens, 1 tablespoon slivered almonds, and 2 tablespoons honey mustard dressing. Eat with 1 cup steamed mixed vegetables.
Snacks
Salad in a Bag In a resealable sandwich bag, combine 1 cup baby spinach, 1/4 cup dried cranberries, 2 tablespoons sunflower seeds, and 1/2 cup cherry tomatoes. A perfect healthy snack that gives you 3 servings of fruits and vegetables in one bag!
Fruit, Turkey, and Cheese Kebabs On short wooden skewers, combine 2 dried apricots, 4 1/2 ounces white cheddar cheese cubes, and 4 1/2 ounces roasted turkey cubes.
Trail Mix Combine 1 cup low-fat granola mix, 1/4 cup dried cranberries, 2 tablespoons chocolate chips, and 1/4 cup slivered almonds. Perfect for munching on all day long.
Bell Pepper Mix Slice 1/4 green bell pepper, 1/4 red bell pepper, and 1/4 orange bell pepper thinly. Combine slices in a resealable sandwich bag for a fresh, slightly sweet snack anytime.
Pita Chips and Hummus Fill a small resealable snack bag with pita chips, and a small plastic container with 2 to 3 tablespoons hummus.
Desserts
Yogurt Parfait Layer 1/2 cup raspberries and 1/2 cup pineapple tidbits (drained) with 1 cup low-fat yogurt.
Strawberries and Chocolate In a microwave, heat squares of dark chocolate in a small glass container. Once melted, remove and drizzle over 5 to 10 strawberries.
--By Chris Wharton, Ph.D., research associate at the Rudd Center for Food Policy and Obesity at Yale University
Easy Ways to Eat More Veggies
This month (and from now on), try to eat 2 1/2 cups of vegetables each day. A one-cup measure of most veggies or vegetable juices counts. The exception: Two cups of leafy greens (like lettuce) count as just one official "cup."
Breakfast
Veggie Omelet Whisk together 1 egg and 2 egg whites in a bowl. Cook over low heat until eggs are set. Add 1 cup diced mushrooms, bell peppers, and onions, and 1 ounce shredded cheddar cheese. Fold half of the omelet over onto the other half and cook until eggs are cooked through and cheese is melted. Serve with 1 cup OJ or milk.
Vegetable Sausage and Eggs Scramble 1 egg and 1 egg white with 1/2 cup chopped green pepper and onion. Heat up 2 veggie sausage links and top entire dish with salsa. Serve with buttered toast and a glass of low-fat, nonfat, or soy milk.
Fresh Veggies Morning Mix Saute 1 1/2 cups chopped onions, mushrooms, and tomatoes in a frying pan with 1 tablespoon canola oil for about 5 minutes. Once onions are soft, pour vegetable mix over 2 slices toasted whole-grain bread. Melt 2 slices of your choice of cheese over vegetables. Serve with a glass of low-fat, nonfat, or soy milk.
Lunch
Hummus Sandwich On 2 pieces of whole-grain bread, spread 3 to 4 tablespoons hummus and top with 1/4 cup sliced cucumber. Eat with a small mixed-greens salad with 1/2 cup carrots and topped with 2 tablespoons balsamic vinaigrette dressing, and a glass of nonfat, low-fat, or soy milk.
Veggie Sloppy Joe
Heat 12 ounces veggie ground-beef-replacement product (like Boca Ground Burger) in a skillet. Add 1/2 cup diced green bell pepper and onion, 1 can tomato soup, 2 tablespoons ketchup, and 1 teaspoon mustard. Stir until heated through. Split into 3 servings (share the extra 2 with your family or refrigerate for later). Serve on a whole-grain roll. Add a side of spinach salad with 1 tablespoon dressing of your choice, and a glass of nonfat, low-fat, or soy milk.
Portobello Pita Sandwich In a skillet, sauté 1 sliced portobello mushroom cap, 1 slice red onion, and 1/4 cup sliced red bell pepper. Once onion is soft, bring mushroom slices together in pan and place 1 slice of provolone cheese on top to melt. Once melted, remove cheese and veggies from pan and stuff in a whole-grain pita. Serve with a side salad and a glass of nonfat, low-fat, or soy milk.
Dinner
Mushroom Hamburger Mix 1 teaspoon Italian seasoning into 3 to 4 ounces ground beef. Cook on the stove over medium-high heat (3 to 4 minutes each side, or until browned entirely through). While cooking hamburger, in another pan, saute 1/2 cup baby portobello mushrooms with 1/2 red onion (sliced) in 1 tablespoon canola oil. Serve burger on whole-wheat bun (with ketchup and mustard, if preferred) and with a side of 1/2 to 1 cup corn or green beans.
Spinach Salad with Salmon On medium-high heat, grill a salmon fillet in a pan with 1 tablespoon canola oil. Grill for 2 to 3 minutes each side (or until inside is no longer dark pink). Break up the fillet and place atop a bed of 2 cups baby spinach leaves. Drizzle 2 tablespoons red wine vinaigrette over salmon, and season with pepper to taste. Eat with a whole-grain roll and a glass of nonfat or low-fat milk.
Veggie Burger Cook veggie burger according to package directions, then top with romaine lettuce, tomato slices, and 1 tablespoon Italian dressing. Place on a whole-wheat bun and eat with 1 cup steamed, buttered, peppered broccoli and 1 cup cooked whole-grain rice.
Snacks/Desserts
Cucumbers, Bell Peppers, and Hummus Chop 1 red and 1 green bell pepper into long slices. Chop one cucumber into 1/4-inch-thick slices. Serve on a plate with 1/2 cup hummus for a tasty, healthy snack.
Salad in a Bag Stuff a zipper-seal sandwich bag with 1 cup spinach, 1/2 cup cherry tomatoes, 1/4 cup dried cranberries, and 3 tablespoons sunflower seeds, peanuts, or almonds, and throw in a plastic fork. Eat on the go, or unload on a plate as part of a sit-down meal.
Fresh Veggie Mix In a zipper-seal sandwich bag, combine 1/2 cup broccoli florets, 1/2 cup cherry tomatoes, and 1/2 cup baby carrots. Pour 2 to 3 tablespoons low-fat dressing of your choice in a small plastic container or snack-size zipper-seal bag, and you have the quick and portable version of a veggie platter!
—By Chris Wharton, Ph.D., research associate at the Rudd Center for Food Policy and Obesity at Yale University
This month (and from now on), try to eat 2 1/2 cups of vegetables each day. A one-cup measure of most veggies or vegetable juices counts. The exception: Two cups of leafy greens (like lettuce) count as just one official "cup."
Breakfast
Veggie Omelet Whisk together 1 egg and 2 egg whites in a bowl. Cook over low heat until eggs are set. Add 1 cup diced mushrooms, bell peppers, and onions, and 1 ounce shredded cheddar cheese. Fold half of the omelet over onto the other half and cook until eggs are cooked through and cheese is melted. Serve with 1 cup OJ or milk.
Vegetable Sausage and Eggs Scramble 1 egg and 1 egg white with 1/2 cup chopped green pepper and onion. Heat up 2 veggie sausage links and top entire dish with salsa. Serve with buttered toast and a glass of low-fat, nonfat, or soy milk.
Fresh Veggies Morning Mix Saute 1 1/2 cups chopped onions, mushrooms, and tomatoes in a frying pan with 1 tablespoon canola oil for about 5 minutes. Once onions are soft, pour vegetable mix over 2 slices toasted whole-grain bread. Melt 2 slices of your choice of cheese over vegetables. Serve with a glass of low-fat, nonfat, or soy milk.
Lunch
Hummus Sandwich On 2 pieces of whole-grain bread, spread 3 to 4 tablespoons hummus and top with 1/4 cup sliced cucumber. Eat with a small mixed-greens salad with 1/2 cup carrots and topped with 2 tablespoons balsamic vinaigrette dressing, and a glass of nonfat, low-fat, or soy milk.
Veggie Sloppy Joe
Heat 12 ounces veggie ground-beef-replacement product (like Boca Ground Burger) in a skillet. Add 1/2 cup diced green bell pepper and onion, 1 can tomato soup, 2 tablespoons ketchup, and 1 teaspoon mustard. Stir until heated through. Split into 3 servings (share the extra 2 with your family or refrigerate for later). Serve on a whole-grain roll. Add a side of spinach salad with 1 tablespoon dressing of your choice, and a glass of nonfat, low-fat, or soy milk.
Portobello Pita Sandwich In a skillet, sauté 1 sliced portobello mushroom cap, 1 slice red onion, and 1/4 cup sliced red bell pepper. Once onion is soft, bring mushroom slices together in pan and place 1 slice of provolone cheese on top to melt. Once melted, remove cheese and veggies from pan and stuff in a whole-grain pita. Serve with a side salad and a glass of nonfat, low-fat, or soy milk.
Dinner
Mushroom Hamburger Mix 1 teaspoon Italian seasoning into 3 to 4 ounces ground beef. Cook on the stove over medium-high heat (3 to 4 minutes each side, or until browned entirely through). While cooking hamburger, in another pan, saute 1/2 cup baby portobello mushrooms with 1/2 red onion (sliced) in 1 tablespoon canola oil. Serve burger on whole-wheat bun (with ketchup and mustard, if preferred) and with a side of 1/2 to 1 cup corn or green beans.
Spinach Salad with Salmon On medium-high heat, grill a salmon fillet in a pan with 1 tablespoon canola oil. Grill for 2 to 3 minutes each side (or until inside is no longer dark pink). Break up the fillet and place atop a bed of 2 cups baby spinach leaves. Drizzle 2 tablespoons red wine vinaigrette over salmon, and season with pepper to taste. Eat with a whole-grain roll and a glass of nonfat or low-fat milk.
Veggie Burger Cook veggie burger according to package directions, then top with romaine lettuce, tomato slices, and 1 tablespoon Italian dressing. Place on a whole-wheat bun and eat with 1 cup steamed, buttered, peppered broccoli and 1 cup cooked whole-grain rice.
Snacks/Desserts
Cucumbers, Bell Peppers, and Hummus Chop 1 red and 1 green bell pepper into long slices. Chop one cucumber into 1/4-inch-thick slices. Serve on a plate with 1/2 cup hummus for a tasty, healthy snack.
Salad in a Bag Stuff a zipper-seal sandwich bag with 1 cup spinach, 1/2 cup cherry tomatoes, 1/4 cup dried cranberries, and 3 tablespoons sunflower seeds, peanuts, or almonds, and throw in a plastic fork. Eat on the go, or unload on a plate as part of a sit-down meal.
Fresh Veggie Mix In a zipper-seal sandwich bag, combine 1/2 cup broccoli florets, 1/2 cup cherry tomatoes, and 1/2 cup baby carrots. Pour 2 to 3 tablespoons low-fat dressing of your choice in a small plastic container or snack-size zipper-seal bag, and you have the quick and portable version of a veggie platter!
—By Chris Wharton, Ph.D., research associate at the Rudd Center for Food Policy and Obesity at Yale University
Chocolate Strawberry Smoothie
6 strawberries
4 ice cubes
1/2 cup skim milk
1/2 cup low-fat chocolate frozen yogurt
1/2 packet chocolate Carnation Instant Breakfast
Cut strawberries into smaller pieces and place in blender. Add the ice cubes, skim milk, frozen yogurt, and Carnation Instant Breakfast. Blend and drink! Serves 1.
Fake Banana Cream Pie
2 graham crackers
1 banana
1 4-ounce container low-fat vanilla yogurt
Dash of cinnamon
Break each graham cracker in half along the perforations to make four smaller crackers. Peel the banana and cut into 1/2-inch slices. Place a few banana slices on each cracker, then add a 1-ounce dollop of yogurt to each. Garnish your "pies" with a sprinkle of cinnamon. Serves 1.
Chocolate Chip Fondue
1 cup semisweet chocolate chips
1/2 cup fat-free evaporated milk
2.5-ounce jar baby food prunes
Strawberries, apple slices, and graham crackers for dipping
Combine chocolate chips and milk in a saucepan. Heat mixture over low heat, stirring constantly, until smooth (about 5 minutes). Add prunes slowly, stirring until blended. Remove from heat, pour into a bowl, and use as a dip. Serves 6.
Mixed Berry Trifle
1 8-inch or 9-inch angel food cake
5-ounce box fat-free vanilla instant pudding mix
3 cups nonfat milk
12-ounce container fat-free whipped topping
3 12-ounce packages frozen mixed berries
Fresh berries for garnish
Cut cake into 1-inch cubes; set aside. In a large bowl, mix the pudding mix and milk. Reserve 1 cup whipped topping, then fold in remaining topping. Place half the cake pieces and half the frozen berries in the bottom of a large glass trifle bowl, then top with half the pudding mixture. Repeat the layering process. Garnish with the reserved whipped topping and fresh berries. Cover and chill 3 to 4 hours before serving. Serves 12 to 16.
6 strawberries
4 ice cubes
1/2 cup skim milk
1/2 cup low-fat chocolate frozen yogurt
1/2 packet chocolate Carnation Instant Breakfast
Cut strawberries into smaller pieces and place in blender. Add the ice cubes, skim milk, frozen yogurt, and Carnation Instant Breakfast. Blend and drink! Serves 1.
Fake Banana Cream Pie
2 graham crackers
1 banana
1 4-ounce container low-fat vanilla yogurt
Dash of cinnamon
Break each graham cracker in half along the perforations to make four smaller crackers. Peel the banana and cut into 1/2-inch slices. Place a few banana slices on each cracker, then add a 1-ounce dollop of yogurt to each. Garnish your "pies" with a sprinkle of cinnamon. Serves 1.
Chocolate Chip Fondue
1 cup semisweet chocolate chips
1/2 cup fat-free evaporated milk
2.5-ounce jar baby food prunes
Strawberries, apple slices, and graham crackers for dipping
Combine chocolate chips and milk in a saucepan. Heat mixture over low heat, stirring constantly, until smooth (about 5 minutes). Add prunes slowly, stirring until blended. Remove from heat, pour into a bowl, and use as a dip. Serves 6.
Mixed Berry Trifle
1 8-inch or 9-inch angel food cake
5-ounce box fat-free vanilla instant pudding mix
3 cups nonfat milk
12-ounce container fat-free whipped topping
3 12-ounce packages frozen mixed berries
Fresh berries for garnish
Cut cake into 1-inch cubes; set aside. In a large bowl, mix the pudding mix and milk. Reserve 1 cup whipped topping, then fold in remaining topping. Place half the cake pieces and half the frozen berries in the bottom of a large glass trifle bowl, then top with half the pudding mixture. Repeat the layering process. Garnish with the reserved whipped topping and fresh berries. Cover and chill 3 to 4 hours before serving. Serves 12 to 16.
Power Pancakes
1 cup liquid egg whites (located in the dairy section) or whites of 8 eggs
1 cup oatmeal (or quick oats)
1 cup low-fat cottage cheese
1/4 teaspoon cinnamon
1/2 tablespoon vanilla extract
Fat-free cooking spray
Fresh berries for garnish
Combine all the ingredients (except cooking spray and berries) in a blender and blend on high until a thick batter forms (about 20 seconds). Heat a nonstick skillet over medium-high heat for about a minute. Evenly coat the pan with cooking spray, then lower to medium heat. Make the pancakes by ladling 1/2 cup of batter on the skillet. Cook until lightly browned (about 2 minutes), then flip and cook until the center is cooked through (about 1 more minute). Top with berries, and enjoy! Makes six 4-inch pancakes.
Breakfast Pizza
2 pieces whole-grain bread
2 thick slices of tomato
2 slices low-fat mozzarella cheese or 1/2 cup shredded low-fat mozzarella
Toast the bread, then top each slice with tomato and a slice of cheese (or 1/4 cup shredded cheese). Place under your oven's broiler or in a toaster oven until cheese melts. Serves 1.
Morning Sundae
1 banana (or other fruit)
1/2 cup low-fat yogurt (any flavor)
1/4 cup almonds (or other nuts)
1/2 cup blueberries (or other berries)
Slice the banana, then place at the bottom of a bowl. Top with yogurt (try strawberry), almonds, and berries to make a breakfast sundae! Serves 1.
Peanut Butter Roll-Up
2 tablespoons peanut butter
1 whole-wheat tortilla
1 frozen banana
Spread a thin layer of peanut butter over the tortilla, then roll the tortilla around a frozen banana. Serves 1.
Waffle Sandwich
2 whole-wheat toaster waffles (try Kellogg's Eggo Nutri-Grain Whole Wheat Waffles)
1 apple
2 tablespoons peanut butter
Toast the waffles as directed on the box. While they're toasting, core the apple and cut it into thin slices. Next, remove waffles from toaster, spread one with peanut butter, and top it with the apple slices. Place the other waffle on top and you've got a breakfast sandwich to go! Serves 1.
Tropical Smoothie
1 kiwi, peeled and cut into 1/4-inch chunks
1/2 mango, peeled and cut into 1/4-inch chunks
1 cup orange juice
2 cups apple juice
1 cup extra-firm light tofu (in the produce section)
Combine the ingredients in a blender and blend on high until smooth (about 30 seconds). Pour into a glass and drink up! Serves 1.
1 cup liquid egg whites (located in the dairy section) or whites of 8 eggs
1 cup oatmeal (or quick oats)
1 cup low-fat cottage cheese
1/4 teaspoon cinnamon
1/2 tablespoon vanilla extract
Fat-free cooking spray
Fresh berries for garnish
Combine all the ingredients (except cooking spray and berries) in a blender and blend on high until a thick batter forms (about 20 seconds). Heat a nonstick skillet over medium-high heat for about a minute. Evenly coat the pan with cooking spray, then lower to medium heat. Make the pancakes by ladling 1/2 cup of batter on the skillet. Cook until lightly browned (about 2 minutes), then flip and cook until the center is cooked through (about 1 more minute). Top with berries, and enjoy! Makes six 4-inch pancakes.
Breakfast Pizza
2 pieces whole-grain bread
2 thick slices of tomato
2 slices low-fat mozzarella cheese or 1/2 cup shredded low-fat mozzarella
Toast the bread, then top each slice with tomato and a slice of cheese (or 1/4 cup shredded cheese). Place under your oven's broiler or in a toaster oven until cheese melts. Serves 1.
Morning Sundae
1 banana (or other fruit)
1/2 cup low-fat yogurt (any flavor)
1/4 cup almonds (or other nuts)
1/2 cup blueberries (or other berries)
Slice the banana, then place at the bottom of a bowl. Top with yogurt (try strawberry), almonds, and berries to make a breakfast sundae! Serves 1.
Peanut Butter Roll-Up
2 tablespoons peanut butter
1 whole-wheat tortilla
1 frozen banana
Spread a thin layer of peanut butter over the tortilla, then roll the tortilla around a frozen banana. Serves 1.
Waffle Sandwich
2 whole-wheat toaster waffles (try Kellogg's Eggo Nutri-Grain Whole Wheat Waffles)
1 apple
2 tablespoons peanut butter
Toast the waffles as directed on the box. While they're toasting, core the apple and cut it into thin slices. Next, remove waffles from toaster, spread one with peanut butter, and top it with the apple slices. Place the other waffle on top and you've got a breakfast sandwich to go! Serves 1.
Tropical Smoothie
1 kiwi, peeled and cut into 1/4-inch chunks
1/2 mango, peeled and cut into 1/4-inch chunks
1 cup orange juice
2 cups apple juice
1 cup extra-firm light tofu (in the produce section)
Combine the ingredients in a blender and blend on high until smooth (about 30 seconds). Pour into a glass and drink up! Serves 1.
Veggie Roll-Ups
4 large flour tortillas
1/2 cup hummus or 4 ounces feta cheese, crumbled
4 scallions, chopped
1 cup lettuce, shredded
1/2 cup cucumber, chopped
Divide hummus or cheese on tortilla. Top with veggies and roll up tortilla. Serves 4.
Tzatziki Dip
1 medium cucumber
2 teaspoons salt
1 cup plain, nonfat yogurt
2 cloves garlic, minced
1/2 tablespoon chopped fresh mint
1/2 tablespoon chopped fresh dill
2 teaspoons lemon juice
Whole-wheat pitas
Celery and carrot sticks
Peel cucumber, slice it lengthwise, scoop out seeds and discard, then grate cucumber with a cheese grater. Place grated cucumber in a clean towel and squeeze out as much moisture as you can over the sink. Place cucumber in a bowl, add salt, mix, and refrigerate for an hour. Remove cucumber from fridge and stir in remaining ingredients. Refrigerate mixture for 2 hours, then serve with pita quarters and cut vegetables. Serves 6 to 8.
4 large flour tortillas
1/2 cup hummus or 4 ounces feta cheese, crumbled
4 scallions, chopped
1 cup lettuce, shredded
1/2 cup cucumber, chopped
Divide hummus or cheese on tortilla. Top with veggies and roll up tortilla. Serves 4.
Tzatziki Dip
1 medium cucumber
2 teaspoons salt
1 cup plain, nonfat yogurt
2 cloves garlic, minced
1/2 tablespoon chopped fresh mint
1/2 tablespoon chopped fresh dill
2 teaspoons lemon juice
Whole-wheat pitas
Celery and carrot sticks
Peel cucumber, slice it lengthwise, scoop out seeds and discard, then grate cucumber with a cheese grater. Place grated cucumber in a clean towel and squeeze out as much moisture as you can over the sink. Place cucumber in a bowl, add salt, mix, and refrigerate for an hour. Remove cucumber from fridge and stir in remaining ingredients. Refrigerate mixture for 2 hours, then serve with pita quarters and cut vegetables. Serves 6 to 8.
Chicken Wrap
1/8 teaspoon each basil, oregano, garlic powder, and black pepper
3-ounce chicken breast
Nonstick cooking spray
6-inch whole-grain tortilla
2/3 cup romaine lettuce, shredded
1/4 cup carrot, shredded
1/4 cup cucumber, peeled and thinly sliced
1 teaspoon fresh lemon juice
1/2 teaspoon olive oil
Blend herbs and spices together, then sprinkle on both sides of chicken. Spray a nonstick skillet with cooking spray, heat about 2 minutes over medium-high heat, then add chicken. Reduce heat to medium and cook chicken about 14 minutes, turning once. Cut the center to make sure it's cooked (it should be opaque, not pink), and slice it into thin strips. Place chicken on tortilla, top with vegetables, and drizzle with lemon juice and olive oil. Fold up sides and enjoy! Makes 1 wrap.
Asian Wraps
Canola oil cooking spray
1 pound ground chicken breast
1 tablespoon black bean sauce
1 tablespoon water
6 chopped shiitake mushrooms, stems removed
2 tablespoons chopped chives
8 leaves Boston lettuce, torn into 3- by 3-inch pieces
Coat a sauté pan with cooking spray. Add the chicken and cook until browned, stirring to break up the meat (about 8 minutes). Mix black bean sauce with the water, then add the mixture to chicken. Add mushrooms and chives to chicken. Stir until blended and remove from heat. To make each wrap, place 2 spoonfuls of chicken mixture on a lettuce piece, roll up, and pierce with a toothpick. Makes about 16 wraps.
Fabulous Flank Steak
1 1/2 pounds flank steak
Pepper
1 large onion, sliced
1 cup sliced mushrooms
1/2 cup soy sauce
3 tablespoons olive oil
Sprinkle steak with pepper. Put onion and mushrooms over steak in large dish. Mix soy sauce and olive oil. Pour over steak. Cover with saran wrap and place in refrigerator to marinate for at least 6 hours. Lift steak from marinade and broil about 4 minutes on each side. While the steak is broiling, boil the marinade and vegetables 3 minutes. Reduce heat and simmer. Pour over cooked meat. Serves 4.
Source: Ann Litt, M.S., R.D., annlittrd.com
Turkey Chili
Nonstick spray or 1 tablespoon olive oil
1 onion, chopped
1 green pepper, chopped
1 pound ground beef or ground turkey
1 can (15 ounces) kidney beans, drained
1 can (15 oz) tomato sauce
1 1/2 tablespoons chili powder
1/2 teaspoon garlic powder
1/2 teaspoon salt
Pepper
Spray bottom of saucepan with cooking spray or heat olive oil over low heat. Add onion and green pepper. Cook until soft. Add ground meat. Stir constantly until it is brown. Drain off any extra liquid into an empty juice or milk carton. Add kidney beans, tomato sauce, chili powder, garlic powder, salt, and pepper to mixture. Stir well. Cook, stirring often, until mixture boils. Lower heat and let simmer about 15 minutes. Serves 4.
Source: Ann Litt, M.S., R.D., annlittrd.com
Baked Ziti
1 pound ziti
15 ounces low-fat ricotta cheese
8 ounces part-skim shredded mozzarella cheese
1 32-ounce jar spaghetti sauce
2 tablespoons grated Parmesan cheese
Cook ziti as directed on box and drain well. Combine ziti, ricotta cheese, and mozzarella cheese. Spread half of ziti mixture into bottom of a large casserole dish. Pour 1 cup of sauce on top and sprinkle half of Parmesan cheese over it. Repeat this layer. Cover with foil for oven, plastic wrap for microwave oven. Bake at 350 degrees for 25 minutes, remove foil, and continue baking for another 15 minutes. Or, cover with plastic wrap and microwave for 10 minutes. Uncover, and microwave for an additional 5 minutes. Serves 6 to 8.
Source: Ann Litt, M.S., R.D., annlittrd.com
Beans and Pasta
2 cups penne or rigatoni
10 ounces frozen spinach
1 can (15 ounces) white cannellini beans
Garlic powder
Salt and pepper
Bring a pot of water to boil and cook penne or rigatoni as directed on box. Cook spinach as directed and drain well. Combine beans, pasta, and spinach in medium-size pot. Season with garlic powder, salt, and pepper. Cook over low heat about 10 minutes. Serves 4.
Source: Ann Litt, M.S., R.D., annlittrd.com
1/8 teaspoon each basil, oregano, garlic powder, and black pepper
3-ounce chicken breast
Nonstick cooking spray
6-inch whole-grain tortilla
2/3 cup romaine lettuce, shredded
1/4 cup carrot, shredded
1/4 cup cucumber, peeled and thinly sliced
1 teaspoon fresh lemon juice
1/2 teaspoon olive oil
Blend herbs and spices together, then sprinkle on both sides of chicken. Spray a nonstick skillet with cooking spray, heat about 2 minutes over medium-high heat, then add chicken. Reduce heat to medium and cook chicken about 14 minutes, turning once. Cut the center to make sure it's cooked (it should be opaque, not pink), and slice it into thin strips. Place chicken on tortilla, top with vegetables, and drizzle with lemon juice and olive oil. Fold up sides and enjoy! Makes 1 wrap.
Asian Wraps
Canola oil cooking spray
1 pound ground chicken breast
1 tablespoon black bean sauce
1 tablespoon water
6 chopped shiitake mushrooms, stems removed
2 tablespoons chopped chives
8 leaves Boston lettuce, torn into 3- by 3-inch pieces
Coat a sauté pan with cooking spray. Add the chicken and cook until browned, stirring to break up the meat (about 8 minutes). Mix black bean sauce with the water, then add the mixture to chicken. Add mushrooms and chives to chicken. Stir until blended and remove from heat. To make each wrap, place 2 spoonfuls of chicken mixture on a lettuce piece, roll up, and pierce with a toothpick. Makes about 16 wraps.
Fabulous Flank Steak
1 1/2 pounds flank steak
Pepper
1 large onion, sliced
1 cup sliced mushrooms
1/2 cup soy sauce
3 tablespoons olive oil
Sprinkle steak with pepper. Put onion and mushrooms over steak in large dish. Mix soy sauce and olive oil. Pour over steak. Cover with saran wrap and place in refrigerator to marinate for at least 6 hours. Lift steak from marinade and broil about 4 minutes on each side. While the steak is broiling, boil the marinade and vegetables 3 minutes. Reduce heat and simmer. Pour over cooked meat. Serves 4.
Source: Ann Litt, M.S., R.D., annlittrd.com
Turkey Chili
Nonstick spray or 1 tablespoon olive oil
1 onion, chopped
1 green pepper, chopped
1 pound ground beef or ground turkey
1 can (15 ounces) kidney beans, drained
1 can (15 oz) tomato sauce
1 1/2 tablespoons chili powder
1/2 teaspoon garlic powder
1/2 teaspoon salt
Pepper
Spray bottom of saucepan with cooking spray or heat olive oil over low heat. Add onion and green pepper. Cook until soft. Add ground meat. Stir constantly until it is brown. Drain off any extra liquid into an empty juice or milk carton. Add kidney beans, tomato sauce, chili powder, garlic powder, salt, and pepper to mixture. Stir well. Cook, stirring often, until mixture boils. Lower heat and let simmer about 15 minutes. Serves 4.
Source: Ann Litt, M.S., R.D., annlittrd.com
Baked Ziti
1 pound ziti
15 ounces low-fat ricotta cheese
8 ounces part-skim shredded mozzarella cheese
1 32-ounce jar spaghetti sauce
2 tablespoons grated Parmesan cheese
Cook ziti as directed on box and drain well. Combine ziti, ricotta cheese, and mozzarella cheese. Spread half of ziti mixture into bottom of a large casserole dish. Pour 1 cup of sauce on top and sprinkle half of Parmesan cheese over it. Repeat this layer. Cover with foil for oven, plastic wrap for microwave oven. Bake at 350 degrees for 25 minutes, remove foil, and continue baking for another 15 minutes. Or, cover with plastic wrap and microwave for 10 minutes. Uncover, and microwave for an additional 5 minutes. Serves 6 to 8.
Source: Ann Litt, M.S., R.D., annlittrd.com
Beans and Pasta
2 cups penne or rigatoni
10 ounces frozen spinach
1 can (15 ounces) white cannellini beans
Garlic powder
Salt and pepper
Bring a pot of water to boil and cook penne or rigatoni as directed on box. Cook spinach as directed and drain well. Combine beans, pasta, and spinach in medium-size pot. Season with garlic powder, salt, and pepper. Cook over low heat about 10 minutes. Serves 4.
Source: Ann Litt, M.S., R.D., annlittrd.com
Barbecued Chicken Breasts
4 boneless, skinless chicken breasts
1/4 cup orange juice
1/2 cup prepared barbecue sauce
1/8 teaspoon black pepper
Nonstick spray or 1 tablespoon olive oil
Cut the chicken breasts in long, narrow strips. Combine orange juice, barbecue sauce, and black pepper. Heat oil in frying pan or spray with nonstick spray. Add chicken and stir-fry about 10 minutes, until chicken is cooked. Add sauce and heat until it boils. Serves 4.
4 boneless, skinless chicken breasts
1/4 cup orange juice
1/2 cup prepared barbecue sauce
1/8 teaspoon black pepper
Nonstick spray or 1 tablespoon olive oil
Cut the chicken breasts in long, narrow strips. Combine orange juice, barbecue sauce, and black pepper. Heat oil in frying pan or spray with nonstick spray. Add chicken and stir-fry about 10 minutes, until chicken is cooked. Add sauce and heat until it boils. Serves 4.
Oven-Fried Chicken
Nonstick spray or 2 tablespoons olive oil
1/2 cup cornflakes, crumbled
1/2 cup grated Parmesan cheese
Salt and pepper
4 boneless, skinless chicken breasts
1/4 cup skim milk
Coat the bottom of a glass baking dish with nonstick spray or olive oil. Combine the crumbs, cheese, and some salt and pepper in a small bowl. Dip the chicken breasts in milk and then the crumb mixture. Place chicken in dish and bake at 350 degrees for 30 minutes, turning every 10 minutes, or microwave for 12 to 15 minutes. Serves 4.
Nonstick spray or 2 tablespoons olive oil
1/2 cup cornflakes, crumbled
1/2 cup grated Parmesan cheese
Salt and pepper
4 boneless, skinless chicken breasts
1/4 cup skim milk
Coat the bottom of a glass baking dish with nonstick spray or olive oil. Combine the crumbs, cheese, and some salt and pepper in a small bowl. Dip the chicken breasts in milk and then the crumb mixture. Place chicken in dish and bake at 350 degrees for 30 minutes, turning every 10 minutes, or microwave for 12 to 15 minutes. Serves 4.
Chipotle Chicken Wraps
Serves 6
Smoky chicken saved from Mexican Chicken and Vegetables with Chipotle Peppers is rolled in flour tortillas with sour cream, cilantro, red onion, black olives, and freshly squeezed lime juice.
• 4 cooked chicken breast halves with bone and 1 cup tomato mixture reserved from Mexican Chicken and Vegetables with Chipotle Peppers (refer to Mexican Chicken and Vegetables with Chipotle Pepper recipe, below)
• 6 8-inch fat-free or low-fat flour tortillas, warmed
• 1/2 cup fat-free or light sour cream
• 1/2 cup finely chopped red onion
• 1/4 cup chopped cilantro leaves (optional)
• 12 medium black olives, quartered
• Pepper to taste
• Lime juice to taste
1. In a small saucepan, warm the reserved chicken and tomato mixture over medium heat for 10 minutes, or until heated through, stirring occasionally.
2. To assemble, layer as follows down the center of a tortilla: 1/4 cup chicken mixture (use a slotted spoon), 1 tablespoon sour cream, 1 tablespoon red onion, 1/2 tablespoon cilantro, 8 olive quarters, pepper, and lime juice. Fold the right third of the tortilla to the center. Fold the bottom half up to the top. Roll from the bottom edge up to the top. Repeat with the remaining ingredients.
Nutrition Analysis (per serving)
Calories 236
Protein 20 g
Carbohydrates 33 g
Fiber 3 g
Sugars 4 grams
Cholesterol 38 mg
Total fat 2.0 g
Saturated 0.5 g
Polyunsaturated 0.5
Monounsaturated 0.5 g
Sodium 457 mg
Serves 6
Smoky chicken saved from Mexican Chicken and Vegetables with Chipotle Peppers is rolled in flour tortillas with sour cream, cilantro, red onion, black olives, and freshly squeezed lime juice.
• 4 cooked chicken breast halves with bone and 1 cup tomato mixture reserved from Mexican Chicken and Vegetables with Chipotle Peppers (refer to Mexican Chicken and Vegetables with Chipotle Pepper recipe, below)
• 6 8-inch fat-free or low-fat flour tortillas, warmed
• 1/2 cup fat-free or light sour cream
• 1/2 cup finely chopped red onion
• 1/4 cup chopped cilantro leaves (optional)
• 12 medium black olives, quartered
• Pepper to taste
• Lime juice to taste
1. In a small saucepan, warm the reserved chicken and tomato mixture over medium heat for 10 minutes, or until heated through, stirring occasionally.
2. To assemble, layer as follows down the center of a tortilla: 1/4 cup chicken mixture (use a slotted spoon), 1 tablespoon sour cream, 1 tablespoon red onion, 1/2 tablespoon cilantro, 8 olive quarters, pepper, and lime juice. Fold the right third of the tortilla to the center. Fold the bottom half up to the top. Roll from the bottom edge up to the top. Repeat with the remaining ingredients.
Nutrition Analysis (per serving)
Calories 236
Protein 20 g
Carbohydrates 33 g
Fiber 3 g
Sugars 4 grams
Cholesterol 38 mg
Total fat 2.0 g
Saturated 0.5 g
Polyunsaturated 0.5
Monounsaturated 0.5 g
Sodium 457 mg
PB&J Extreme
Ingredients:
2 tablespoons chunky peanut butter
2 slices whole-wheat bread, toasted
1⁄2 banana, thinly sliced
Drizzle of honey
Sprinkle of ground cinnamon
2 slices crispy cooked turkey bacon, crumbled
Directions:
Spread the peanut butter on 1 slice of the toast. Arrange the banana slices on top of the peanut butter, drizzle with honey, then sprinkle with cinnamon. Top with bacon crumbles and the second slice of toast.
2 tablespoons chunky peanut butter
2 slices whole-wheat bread, toasted
1⁄2 banana, thinly sliced
Drizzle of honey
Sprinkle of ground cinnamon
2 slices crispy cooked turkey bacon, crumbled
Directions:
Spread the peanut butter on 1 slice of the toast. Arrange the banana slices on top of the peanut butter, drizzle with honey, then sprinkle with cinnamon. Top with bacon crumbles and the second slice of toast.
Mexican Chicken Salad with Spicy Salsa Dressing
Servings: 2
Ingredients
1 teaspoon fajita seasoning mix
1 pinch cumin
Salt and cracked black pepper, to taste
6 ounces skinless, boneless chicken breast
1 cup nonfat sour cream
1 cup salsa
1 small head iceberg lettuce, coarsely chopped
1 1/2 cups canned corn, drained
Instructions
1. Combine the fajita seasoning mix, cumin, salt, pepper. Coat the chicken breast with the seasoning mixture. Microwave the chicken for 6 minutes. Remove from the microwave and set aside to cool slightly.
2. In a blender, combine the sour cream and salsa. Pulse until smooth. If the dressing is too thick, add a little water.
To serve: Cut the chicken breast into 1 1/2-inch pieces and toss it with the lettuce, corn, and salsa dressing. Serve immediately.
Servings: 2
Ingredients
1 teaspoon fajita seasoning mix
1 pinch cumin
Salt and cracked black pepper, to taste
6 ounces skinless, boneless chicken breast
1 cup nonfat sour cream
1 cup salsa
1 small head iceberg lettuce, coarsely chopped
1 1/2 cups canned corn, drained
Instructions
1. Combine the fajita seasoning mix, cumin, salt, pepper. Coat the chicken breast with the seasoning mixture. Microwave the chicken for 6 minutes. Remove from the microwave and set aside to cool slightly.
2. In a blender, combine the sour cream and salsa. Pulse until smooth. If the dressing is too thick, add a little water.
To serve: Cut the chicken breast into 1 1/2-inch pieces and toss it with the lettuce, corn, and salsa dressing. Serve immediately.
Mint Choco Mocktail
Ingredients:
2oz. of your favorite mint chocolate ice cream
1oz coconut cream
Large handful of crushed ice
2oz. Half & Half
Chocolate syrup
Prep:
Rim a martini glass with your favorite chocolate syrup. On a small flat plate, pour about 1-2oz of the syrup. Holding the glass parallel to the table, dab the rim of your glass into the liquid while slowly turning the glass so that only the outer edge is covered.
Next:
Combine the rest of the ingredients and stir until smooth. Pour into your already-rimmed glass and serve!
2oz. of your favorite mint chocolate ice cream
1oz coconut cream
Large handful of crushed ice
2oz. Half & Half
Chocolate syrup
Prep:
Rim a martini glass with your favorite chocolate syrup. On a small flat plate, pour about 1-2oz of the syrup. Holding the glass parallel to the table, dab the rim of your glass into the liquid while slowly turning the glass so that only the outer edge is covered.
Next:
Combine the rest of the ingredients and stir until smooth. Pour into your already-rimmed glass and serve!
shrimp and rice
ingredients:
1/2 tsp light butter or trans-fat-free margarine
1/2 tsp minced (finely chopped) fresh garlic
1 tbsp chopped green onions
1/2 tsp ground or fresh ginger, grated or pressed with a garlic press
1/2 tsp lime juice
6 oz raw, fresh or frozen shrimp (if buying fresh shrimp, ask fishmonger at the fish counter for "cleaned" shrimp, meaning the shrimp's head and veins have been removed)
1/2 cup brown rice
directions:
(Serves 1)
1. Cook rice according to package instructions while preparing shrimp.
2. Melt butter in skillet on medium high.
3. Add garlic and stir for about 1 minute, until garlic is slightly softened.
4. Add green onions, ginger and limejuice.
5. Increase heat to medium-high and continue to cook for 3 minutes (stirring occasionally) until liquid is reduce by half; take pan off heat.
6. In a separate saucepan, boil water and add shrimp, boiling for about 3 minutes, or until shrimp turn pink and are no longer translucent. Drain well.
7. Toss shrimp into pan with onion mixture and stir well.
8. Serve over a bed of rice.
9. Eat with 1/2 cup cooked carrots or spinach and 1 medium pear to round out meal.
Safety note:Whenever handling raw meat, poultry or seafood, always keep cooking instruments (knives, chopping boards, etc.) that have touched them separate from other ingredients. Wash any kitchen tool (including bowls) that has touched raw animal products thoroughly with soap and hot water. And always wash your hands in very warm water and soap after handling raw meat, poultry or seafood to avoid contamination. Raw animal products (including eggs) harbor bacteria that can make you very sick if you ingest it.
ingredients:
1/2 tsp light butter or trans-fat-free margarine
1/2 tsp minced (finely chopped) fresh garlic
1 tbsp chopped green onions
1/2 tsp ground or fresh ginger, grated or pressed with a garlic press
1/2 tsp lime juice
6 oz raw, fresh or frozen shrimp (if buying fresh shrimp, ask fishmonger at the fish counter for "cleaned" shrimp, meaning the shrimp's head and veins have been removed)
1/2 cup brown rice
directions:
(Serves 1)
1. Cook rice according to package instructions while preparing shrimp.
2. Melt butter in skillet on medium high.
3. Add garlic and stir for about 1 minute, until garlic is slightly softened.
4. Add green onions, ginger and limejuice.
5. Increase heat to medium-high and continue to cook for 3 minutes (stirring occasionally) until liquid is reduce by half; take pan off heat.
6. In a separate saucepan, boil water and add shrimp, boiling for about 3 minutes, or until shrimp turn pink and are no longer translucent. Drain well.
7. Toss shrimp into pan with onion mixture and stir well.
8. Serve over a bed of rice.
9. Eat with 1/2 cup cooked carrots or spinach and 1 medium pear to round out meal.
Safety note:Whenever handling raw meat, poultry or seafood, always keep cooking instruments (knives, chopping boards, etc.) that have touched them separate from other ingredients. Wash any kitchen tool (including bowls) that has touched raw animal products thoroughly with soap and hot water. And always wash your hands in very warm water and soap after handling raw meat, poultry or seafood to avoid contamination. Raw animal products (including eggs) harbor bacteria that can make you very sick if you ingest it.
Granola Bars
Ingredients:
1/2 cup (1 stick) butter
3/4 cup oats
1 tablespoon semolina flour or cornmeal
1/3 cup packed soft brown sugar
Directions:
1. Preheat oven to 375 degrees F.
2. Melt butter in pan. Slap oats, semolina or corn flour, and sugar into a big bowl.
3. Pour butter into oat mix. Mix well.
4. Tip mix into a well-greased shallow baking pan (11 x 7 inches).
5. Press to cover tin. Bake for 15 minutes. When slightly cooled, cut into 12 bars with a sharp knife. Leave in pan to cool completely.
1/2 cup (1 stick) butter
3/4 cup oats
1 tablespoon semolina flour or cornmeal
1/3 cup packed soft brown sugar
Directions:
1. Preheat oven to 375 degrees F.
2. Melt butter in pan. Slap oats, semolina or corn flour, and sugar into a big bowl.
3. Pour butter into oat mix. Mix well.
4. Tip mix into a well-greased shallow baking pan (11 x 7 inches).
5. Press to cover tin. Bake for 15 minutes. When slightly cooled, cut into 12 bars with a sharp knife. Leave in pan to cool completely.
Chocolate Truffles
Makes 30 truffles
Ingredients
1/2 cup plus 1 tablespoon whipping cream
1 12-ounce package semisweet chocolate chips, or 12 ounces dark chocolate bar, chopped in small pieces
2 teaspoons vanilla extract
Instructions
Paper or foil candy cups
Choose 3 toppings from the following list:
1/4 cup unsweetened cocoa powder
3/4 cup sweetened shredded coconut, toasted
3/4 cup finely chopped dried fruit, like cherries or apricots
3/4 cup finely chopped candied ginger
1/2 cup unsalted pistachios or almonds, finely chopped
1/2 cup chocolate or colored sprinkles
1. Bring cream to boil in heavy medium saucepan, or microwave on high for 2 minutes. Remove from heat. Add chocolate; whisk until melted and smooth. Whisk in vanilla. Pour into medium bowl. Cover; chill until firm, about 3 hours.
2. Line baking sheet with waxed paper. Drop mixture by rounded teaspoonfuls onto baking sheet. Freeze until firm, about 1 hour.
3. Place each different topping in its own bowl. Roll truffles quickly between hands into little balls. Roll 1/3 of truffles in each topping, and put into candy cups. Cover with plastic; chill or freeze until ready to serve. (Can be made 2 weeks ahead, or frozen, tightly wrapped, for one month.)
Makes 30 truffles
Ingredients
1/2 cup plus 1 tablespoon whipping cream
1 12-ounce package semisweet chocolate chips, or 12 ounces dark chocolate bar, chopped in small pieces
2 teaspoons vanilla extract
Instructions
Paper or foil candy cups
Choose 3 toppings from the following list:
1/4 cup unsweetened cocoa powder
3/4 cup sweetened shredded coconut, toasted
3/4 cup finely chopped dried fruit, like cherries or apricots
3/4 cup finely chopped candied ginger
1/2 cup unsalted pistachios or almonds, finely chopped
1/2 cup chocolate or colored sprinkles
1. Bring cream to boil in heavy medium saucepan, or microwave on high for 2 minutes. Remove from heat. Add chocolate; whisk until melted and smooth. Whisk in vanilla. Pour into medium bowl. Cover; chill until firm, about 3 hours.
2. Line baking sheet with waxed paper. Drop mixture by rounded teaspoonfuls onto baking sheet. Freeze until firm, about 1 hour.
3. Place each different topping in its own bowl. Roll truffles quickly between hands into little balls. Roll 1/3 of truffles in each topping, and put into candy cups. Cover with plastic; chill or freeze until ready to serve. (Can be made 2 weeks ahead, or frozen, tightly wrapped, for one month.)
burrito
ingredients:Canola oil cooking spray
7 oz (about 1/2 of a 15-oz can) can black beans, drained
7 oz (about 1/2 of a 15-oz can) Mexican-style stewed tomatoes
1 tbsp red wine vinegar
1/2 cup chopped onion
1 tsp Mrs. Dash Southwest Chipotle Seasoning Blend
2 whole-wheat flour tortillas
directions:
Serves 1 (2 burritos = 1 serving)
1. Coat a medium-sized saute pan with cooking spray.
2. Heat to medium.
3. Toss in beans, tomatoes, vinegar and onion; sprinkle with Mrs. Dash.
4. Blend and simmer for 10 minutes, stirring every 2 or 3 minutes.
5. Spread tortillas flat on plate, divide filling between the two, and roll up.
ingredients:Canola oil cooking spray
7 oz (about 1/2 of a 15-oz can) can black beans, drained
7 oz (about 1/2 of a 15-oz can) Mexican-style stewed tomatoes
1 tbsp red wine vinegar
1/2 cup chopped onion
1 tsp Mrs. Dash Southwest Chipotle Seasoning Blend
2 whole-wheat flour tortillas
directions:
Serves 1 (2 burritos = 1 serving)
1. Coat a medium-sized saute pan with cooking spray.
2. Heat to medium.
3. Toss in beans, tomatoes, vinegar and onion; sprinkle with Mrs. Dash.
4. Blend and simmer for 10 minutes, stirring every 2 or 3 minutes.
5. Spread tortillas flat on plate, divide filling between the two, and roll up.
Party Perfect Mocktail
Apple Glow
(P.S.: This drink is great for your skin!)
Ingredients:
4oz. chilled apple juice
4oz. white grape juice
1/2 honey dew melon
Apple slices (garnish)
In a blender, combine apple juice, grape juice and the honey dew. Blend 1 minute or until honey dew and juices are smooth. Pour into chilled martini glasses with apple slices for garnish.
(P.S.: This drink is great for your skin!)
Ingredients:
4oz. chilled apple juice
4oz. white grape juice
1/2 honey dew melon
Apple slices (garnish)
In a blender, combine apple juice, grape juice and the honey dew. Blend 1 minute or until honey dew and juices are smooth. Pour into chilled martini glasses with apple slices for garnish.
spicy chinese five-spice rubbed chicken wings with creamy cilantro dipping sauce
What you'll need:
This makes 40 wings.
40 chicken wing pieces or 20 whole chicken wings
2 tbsp. Chinese five-spice powder (available at grocery or Asian specialty food stores)
3 tsp. cayenne pepper
Kosher salt and freshly ground black pepper
Creamy Cilantro Dipping Sauce
What you'll need for Creamy Cilantro Dipping Sauce:
1/3 cup chopped fresh cilantro leaves
1/4 cup light sour cream
1/4 cup mayonnaise
1/4 cup yogurt
1/2 lemon, juiced
Kosher or regular salt and freshly ground black pepper
Directions for Creamy Cilantro Dipping Sauce:
1. Combine ingredients in mixing bowl, and whisk.
2. Season with salt and pepper, to taste.
Directions for Wings:
1. Preheat your oven to 500°.
2. If you have whole chicken wings, cut off wingtips and cut the wings in half at the joint. Discard wingtips or freeze to make stock at a later time.
3. Place the wings in a large bowl. Sprinkle five-spice powder and cayenne on the wings, add a few pinches of salt and about 15 grinds of black pepper.
4. Rub the mixture into all the wings until no extra loose rub remains. Wash your hands.
5. Line the wing pieces up on a baking sheet so the side of the wing that has the most skin is facing up. Roast until cooked through, browned and crispy, about 25 minutes. Serve hot with Creamy Cilantro Dipping Sauce.
This makes 40 wings.
40 chicken wing pieces or 20 whole chicken wings
2 tbsp. Chinese five-spice powder (available at grocery or Asian specialty food stores)
3 tsp. cayenne pepper
Kosher salt and freshly ground black pepper
Creamy Cilantro Dipping Sauce
What you'll need for Creamy Cilantro Dipping Sauce:
1/3 cup chopped fresh cilantro leaves
1/4 cup light sour cream
1/4 cup mayonnaise
1/4 cup yogurt
1/2 lemon, juiced
Kosher or regular salt and freshly ground black pepper
Directions for Creamy Cilantro Dipping Sauce:
1. Combine ingredients in mixing bowl, and whisk.
2. Season with salt and pepper, to taste.
Directions for Wings:
1. Preheat your oven to 500°.
2. If you have whole chicken wings, cut off wingtips and cut the wings in half at the joint. Discard wingtips or freeze to make stock at a later time.
3. Place the wings in a large bowl. Sprinkle five-spice powder and cayenne on the wings, add a few pinches of salt and about 15 grinds of black pepper.
4. Rub the mixture into all the wings until no extra loose rub remains. Wash your hands.
5. Line the wing pieces up on a baking sheet so the side of the wing that has the most skin is facing up. Roast until cooked through, browned and crispy, about 25 minutes. Serve hot with Creamy Cilantro Dipping Sauce.
Magnolia's Vanilla Cupcakes
Makes about 2 dozen cupcakes (Depending on the size of your cupcake papers and muffin tins.)
Cupcakes1 1/2 cups self-rising flour
1 1/4 cups all-purpose flour
1 cup (2 sticks) unsalted butter, softened
2 cups sugar
4 large eggs, at room temperature
1 cup milk
1 teaspoon vanilla extract
Preheat oven to 350 degrees. Line two 12-cup muffin tins with cupcake papers. In a small bowl, combine the flours. Set aside.
In a large bowl, on the medium speed of an electric mixer, cream the butter until smooth. Add the sugar gradually and beat until fluffy, about 3 minutes. Add the eggs, one at a time, beating well after each addition. Add the dry ingredients in three parts, alternating with milk and vanilla. With each addition, beat until the ingredients are incorporated, but do not overbeat. Using a rubber spatula, scrape down the batter in the bowl to make sure the ingredients are well blended. Carefully spoon the batter into the cupcake liners, filling them about three-quarters full. Bake for 20-25 minutes, or until a cake tester inserted into the center of the cupcake comes out clean.
Cool the cupcakes in the tins for 15 minutes. Remove from the tins and cool completely on a wire rack before icing. Top with either Vanilla Buttercream or Chocolate Buttercream icing.
Makes about 2 dozen cupcakes (Depending on the size of your cupcake papers and muffin tins.)
Cupcakes1 1/2 cups self-rising flour
1 1/4 cups all-purpose flour
1 cup (2 sticks) unsalted butter, softened
2 cups sugar
4 large eggs, at room temperature
1 cup milk
1 teaspoon vanilla extract
Preheat oven to 350 degrees. Line two 12-cup muffin tins with cupcake papers. In a small bowl, combine the flours. Set aside.
In a large bowl, on the medium speed of an electric mixer, cream the butter until smooth. Add the sugar gradually and beat until fluffy, about 3 minutes. Add the eggs, one at a time, beating well after each addition. Add the dry ingredients in three parts, alternating with milk and vanilla. With each addition, beat until the ingredients are incorporated, but do not overbeat. Using a rubber spatula, scrape down the batter in the bowl to make sure the ingredients are well blended. Carefully spoon the batter into the cupcake liners, filling them about three-quarters full. Bake for 20-25 minutes, or until a cake tester inserted into the center of the cupcake comes out clean.
Cool the cupcakes in the tins for 15 minutes. Remove from the tins and cool completely on a wire rack before icing. Top with either Vanilla Buttercream or Chocolate Buttercream icing.
Brownies
Sweet Holiday Brownies
Makes 20 brownies
Ingredients
1 1/2 cups Dutch cocoa powder
3/4 cups all-purpose flour
1 teaspoon Kosher salt
3/4 teaspoon baking powder
4 eggs, large
2 cups sugar
2 sticks, melted (8 ounces) butter
1 teaspoon pure vanilla extract
8-ounce jar caramel sauce
Instructions
Have all ingredients at room temperature.
1. Preheat oven to 350 degrees F. Grease a 9-inch square baking pan.
2. In a bowl, stir together cocoa powder, flour, salt, and baking powder. Set aside.
3. In the bowl of an electric mixer fitted with the paddle beater, beat the eggs and sugar on high speed until very thick and more than double in volume, about 5 to 7 minutes.
4. Reduce mixer speed to low, add the dry ingredients, butter, and vanilla. Beat until just blended. Pour the batter into the prepared pan and spread evenly.
5. Bake until the brownies are set and a toothpick inserted into the center comes out with a few moist crumbs attached, about 25 minutes. Transfer the pan to a wire rack and let cool completely, about 1 hour. Cut into 20 pieces.
6. Spoon or pour a generous serving of caramel over each brownie.
For the ultimate indulgence, you can stir in 1 to 1 1/2 cups of your favorite add-in cravings. Some of our favorites are bittersweet and/or white chocolate chips; bits of dried apricots, cherries, and cranberries; and chopped toasted nuts, especially walnuts, almonds, and cashews.
Makes 20 brownies
Ingredients
1 1/2 cups Dutch cocoa powder
3/4 cups all-purpose flour
1 teaspoon Kosher salt
3/4 teaspoon baking powder
4 eggs, large
2 cups sugar
2 sticks, melted (8 ounces) butter
1 teaspoon pure vanilla extract
8-ounce jar caramel sauce
Instructions
Have all ingredients at room temperature.
1. Preheat oven to 350 degrees F. Grease a 9-inch square baking pan.
2. In a bowl, stir together cocoa powder, flour, salt, and baking powder. Set aside.
3. In the bowl of an electric mixer fitted with the paddle beater, beat the eggs and sugar on high speed until very thick and more than double in volume, about 5 to 7 minutes.
4. Reduce mixer speed to low, add the dry ingredients, butter, and vanilla. Beat until just blended. Pour the batter into the prepared pan and spread evenly.
5. Bake until the brownies are set and a toothpick inserted into the center comes out with a few moist crumbs attached, about 25 minutes. Transfer the pan to a wire rack and let cool completely, about 1 hour. Cut into 20 pieces.
6. Spoon or pour a generous serving of caramel over each brownie.
For the ultimate indulgence, you can stir in 1 to 1 1/2 cups of your favorite add-in cravings. Some of our favorites are bittersweet and/or white chocolate chips; bits of dried apricots, cherries, and cranberries; and chopped toasted nuts, especially walnuts, almonds, and cashews.
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