Your favorite foods can be more nutritious with the right preparation and cooking methods. Sometimes changing a couple ingredients – such as the type and amount of oil you use – can make a big difference in the overall nutrition of the dish. Healthy recipes can be quick, simple and affordable to make.

Fall Veggie Casserole

  • 1 eggplant (medium)
  • 4 tomatoes
  • 1 green pepper
  • 1 onion
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 3 tablespoons vegetable oil
  • 1 garlic clove
  • 2 tablespoons Parmesan cheese (grated)

1. Remove the skin from the eggplant. Cut the eggplant into cubes.
2. Chop the tomatoes into small pieces.
3. Cut the green pepper in half. Remove the seeds and cut it into small pieces.
4. Chop the onion into small pieces.
5. Cut the garlic into tiny pieces.
6. Cook the first 8 ingredients in a large skillet until tender.
7. Top with the Parmesan cheese and serve.


Flavorful Fried Rice

  • 2 tablespoons cooking oil (or margarine)
  • 1 cup rice, regular, uncooked
  • 3 tablespoons onion (minced)
  • 1/2 cup carrot (chopped or grated)
  • 2 cups water
  • 4 egg (beaten)
  • 4 egg whites (beaten)
  • 1/4 cup milk, non-fat
  • 1/2 cup peas
  • 2 tablespoons soy sauce

1. In a frying pan over medium heat, cook rice, minced onion, and carrots in oil, stirring often until lightly browned.
2. Slowly add water. Reduce heat, cover and simmer until liquid is absorbed and rice is tender, about 20 minutes.
3. Beat eggs in bowl. Stir in milk, peas, and soy sauce. Pour over hot rice mixture in fry pan.
4. Cook on medium heat. As mixture begins to thicken, gently draw a spatula across bottom and sides of pan. This allows egg mixture to cook. Continue until eggs are firm.


Chicken Vegetable Soup with Kale

  • 2 teaspoons vegetable oil
  • 1/2 cup onion (chopped)
  • 1/2 cup carrot (chopped)
  • 1 teaspoon thyme (ground)
  • 2 garlic clove (minced)
  • 2 cups water (or chicken broth)
  • 3/4 cups tomatoes (diced)
  • 1 cup chicken, cooked, skinned and cubed
  • 1/2 cup brown rice, cooked (or white rice)
  • 1 cup kale (chopped, about one large leaf)

1. Heat oil in a medium sauce pan. Add onion and carrot. Sauté until vegetables are tender, about 5-8 minutes.
2. Add thyme and garlic. Sauté for one more minute.
3. Add water or broth, tomatoes, cooked rice, chicken and kale.
4. Simmer for 5-10 minutes.


Asparagus with Gremolata Sauce

  • 2 pounds asparagus (washed and trimmed)
  • 2 tablespoons margarine (or butter)
  • 2 teaspoons lemon peel (grated)
  • 1 garlic clove (large, minced)
  • 2 tablespoons lemon juice (fresh)

1. Cook asparagus in a large pot of boiling water until tender, about 4 minutes.
2. Drain: rinse with cold water to cool quickly, and drain again.
3. Pat dry; wrap in a paper towel and then plastic wrap and refrigerate.
4. Melt margarine in a heavy large skillet over medium-high heat.
5. Add lemon peel and garlic and stir for 30 seconds.
6. Add asparagus and toss to coat.
7. Sprinkle with lemon juice. Sauté until asparagus is heated through and coated with Gremolata sauce, about 3 minutes.
8. Transfer to platter. Sprinkle with parsley and serve.


Summer Squash, Italian Style

  • 2 tablespoons vegetable oil
  • 1 summer squash (large, thinly sliced)
  • 1 tablespoon water
  • 1 teaspoon sweet basil, fresh
  • 6 tablespoons Parmesan cheese or Romano cheese (grated)
  • salt and pepper (optional, to taste)

1. Using a large, ovenproof frying pan, heat 1 Tablespoon of oil to medium high.
2. Arrange squash in pan, add water and season lightly with salt, pepper and basil.
3. Cover and cook over medium heat for 5 minutes, or until tender crisp.
4. Sprinkle with cheese and drizzle with remaining oil. Place under a preheated broiler and broil until cheese melts and browns slightly.
Tip: Add cut up fresh tomatoes, green peppers, green beans, eggplant, onions, or other vegetables in season.