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.

Spring Vegetable Soup

  • 1 tablespoon extra virgin olive oil
  • 1/4 red cabbage (medium head, about 2 cups, finely shredded)
  • 2 ripe tomatoes (medium, seeded and chopped)
  • 1/2 cup canned artichoke hearts(drained and chopped)
  • 1 cup green peas (frozen or fresh)
  • 2 1/2 cups vegetable juice (low-sodium tomato)
  • 1 cup water
  • 2 teaspoons dried basil
  • salt and pepper (freshly ground black pepper, optional, to taste)

1. In large soup pot, heat oil over medium heat. Sauté cabbage, tomatoes, artichoke hearts and peas for 10 minutes.
2. Add tomato juice and water. Bring to boil. Reduce heat, add basil and simmer for 10 minutes, or until all vegetables are tender and soup is piping hot.
3. Serve in individual serving bowls. Season to taste with salt and pepper.


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.


Winter Crisp

  • 2 tablespoons cinnamon
  • 3 tablespoons margarine
  • 1/2 cup sugar
  • 3 tablespoons flour (all purpose)
  • 1 teaspoon lemon peel (grated)
  • 5 cups apple (unpeeled, sliced)
  • 1 cup cranberries (fresh)
  • 2/3 cups rolled oats
  • 1/3 cup brown sugar (packed)
  • 1/4 cup whole wheat flour

1. Combine sugar, flour, and lemon peel in a medium bowl and mix well.
2. Stir in apples and cranberries.
3. Spoon into a 6-cup baking dish.
1. Combine oats, brown sugar, flour, and cinnamon in a small bowl.
2. Stir in melted margarine.
3. Sprinkle topping over filling.
4. Bake at 375 degrees for 40 minutes or until filling is bubbly and top is brown.
5. Serve warm or at room temperature.


Sensational Six-Layer Dinner

  • 2 potatoes (medium, sliced)
  • 2 cups carrot (sliced)
  • 1/4 teaspoon black pepper
  • 1/2 cup onion (sliced)
  • 1 pound ground beef (browned and drained)
  • 1 1/2 cup green beans
  • 1 can tomato soup

1. Lightly oil or spray baking dish with cooking spray
2. Layer ingredients in order given. Cover.
3. Bake at 350 degree for 45 minutes or until tender and thoroughly heated.
4. Uncover and bake 15 more minutes.


Spring Vegetable Sauté

  • 1 teaspoon olive oil
  • 1/2 cup sweet onion (sliced)
  • 1 garlic clove (finely chopped)
  • 3 new potatoes (tiny, quartered)
  • 3/4 cups carrot (sliced)
  • 3/4 cups asparagus pieces
  • 3/4 cups sugar snap peas, or green beans
  • 1/2 cup radishes (quartered)
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon dill (dried)

1. Heat the oil in a skillet. Cook the onion 2 minutes, add the garlic and cook another minute
2. Stir in the potatoes and carrots. Cover, turn the heat to low, and cook until almost tender, about 4 minutes.
3. If the vegetables start to brown, add a Tablespoon or 2 of water.
4. Now add the asparagus, peas, radishes, salt, pepper, and dill. Cook, stirring often, until just tender – about 4 minutes more.
5. Serve immediately.