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.

Cran-Apple Crisp

  • 4 apples (cored and thinly sliced)
  • 1 can cranberry sauce (16 ounce, whole)
  • 2 teaspoons margarine (soft melted)
  • 1 cup oatmeal (uncooked)
  • 1/3 cup brown sugar
  • 1 teaspoon cinnamon

1. Preheat oven to 400 degrees.
2. Wash apples, remove cores and slice thinly, keeping peel on.
3. In a bowl, combine the cranberries and apples. Pour into an 8×8 inch pan.
4. Combine melted margarine with oatmeal, brown sugar, and cinnamon until well blended. Sprinkle over apple/cranberry mixture.
5. Cover and bake for 15 minutes.
6. Uncover and bake 10 more minutes until the topping is crisp and brown.
7. Serve warm or cold.


Brazilian Rice

  • 1 vegetable oil spray (non-stick)
  • 2 cartons spinach (12 ounce, frozen, thawed)
  • 1 cup brown rice (cooked)
  • 2 tablespoons olive oil
  • 1 cup egg-white substitute (liquid)
  • 3/4 cups mozzarella cheese (shredded fat-free)
  • 1 cup milk (fat-free)
  • 1/2 onion (medium, chopped)
  • 1/2 teaspoon Worcestershire sauce (low-sodium)
  • 1/4 teaspoon marjoram (dried)
  • 1/4 teaspoon thyme (dried)
  • 1/4 teaspoon rosemary (dried)
  1. Preheat oven to 350 degrees.
  2. Spray a 2-quart baking dish with vegetable oil spray.
  3. Place thawed spinach in a colander and press to remove excess water.
  4. Place the spinach in a large mixing bowl and add remaining ingredients. Mix until combined.
  5. Transfer the mixture to the baking dish and place in the preheated oven. Bake for 30 minutes.
  6. Cut the casserole into eight squares and serve. This casserole can be prepared 1 day in advance and refrigerated.
  7. Stir the onion, tomato sauce and spices together in a small bowl.
  8. Pour the onion-spice mix evenly over the fish pieces.
  9. Bake about 10 to 20 minutes, until the fish flakes easily with a fork.


Cajun Red Beans and Rice

  • 2 tablespoons olive oil
  • 1/2 pound turkery, sausage, casings removed
  • 1 green pepper, chopped
  • 1 small yellow onion, chopped
  • 1 celery stalk, chopped
  • 3 garlic cloves, minced
  • 2-3 teaspoons Cajun seasonings, depending on your spiciness preference
  • 2 (15-ounce) cans red beans (kidney beans), rinsed and drained
  • 1/2 cup water
  • 1 (15-ounce) can diced tomaotes
  • 2 cups cooked long grain brown rice

1. Cook rice according to package instructions.
2. In a large stock pot, heat the oil over medium heat. Add the sausage, garlic, pepper, onion, and celery. 3. Break sausage into bite-sized pieces as it cooks. Stir until sausage is cooked all the way through and vegetables are tender.
4. Add the seasoning, beans, water, and tomatoes. Mix well with the sausage. Bring to a boil.
5. Reduce to a simmer and cook for about 10 minutes. Serve over hot, cooked rice.


Peanutty African Stew

  • 1 cup brown rice (instant)
  • 2 cups chicken broth (reduced sodium)
  • 1 teaspoon dehydrated onion (minced)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ginger (ground)
  • 1/8 teaspoon red pepper (optional)
  • 2 cups sweet potato (peeled and diced)
  • 1 can tomatoes (diced, 14.5 ounces, with liquid)
  • 1/2 teaspoon salt (optional)
  • 1/2 cup peanut butter (creamy, reduced fat)
  • 1 1/4 cup milk (non-fat)
  • 3 cups baby spinach (coarsely chopped)
  • 1/4 cup peanuts (roasted, chopped)
  • 1/4 cup green onion (optional, thinly sliced for garnish)

1. Combine first 9 ingredients in a soup pot. Bring to boil, then turn down to medium low, cover and simmer for 10 minutes.
2. Stir in peanut butter and milk. Return to gentle simmer and cook uncovered for 5 minutes.
3. Stir in spinach and cook until wilted, 2 to 3 minutes. Remove from heat.
4. Ladle stew into bowls and top with peanuts and green onion, if desired.


Hawaiian Chicken

  • 1 teaspoon oil or margarine
  • 2 1/2 pounds chicken, boneless skinless
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 can pineapple juice, frozen concentrate (6 ounces)
  • 2 cans water (12 ounces)

1. Defrost the pineapple juice.
2. Grease a large frying pan. Heat the pan on low.
3. Put the chicken parts in the hot pan. Sprinkle with salt and pepper.
4. Cook until the chicken begins to brown.
5. Add the defrosted pineapple juice to the pan.
6. Swish the water in the can, and add it to the pan.
7. Cover and cook slowly, turning now and then, for 50 minutes or until the chicken is fork tender.
8. Put the chicken on a warm platter.
9. Skim the fat from the chicken juices in the pan.
10. Boil down the juices until they are slightly thickened (about 5 minutes).
11. Return the chicken to the pan. Reheat it for a few minutes.