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.
- 3 acorn squash (small)
- 2 tablespoons orange juice
- 1/4 cup honey
- 2 tablespoons butter or margarine
- 1/8 teaspoon nutmeg (optional)
1. Preheat oven to 400 degrees.
2. Cut squash in half. Remove seeds and place halves in shallow baking pan.
3. Combine orange juice and honey. Mix well. Put some of the orange juice/honey mixture in each squash cavity.
4. Add 1 Tablespoon of the margarine to each squash half. Sprinkle with nutmeg, if desired.
5. Cover pan with aluminum foil to keep steam in and speed cooking.
6. Bake 30 minutes. Remove foil and continue baking 30 minutes more, or until squash is tender.
- 1/2 loaf Italian or French bread (split lengthwise, or 2 split English muffins)
- 1/2 cup pizza sauce
- 1/2 cup mozzarella or cheddar cheese (low-fat, shredded)
- 3 tablespoons green pepper (chopped)
- 3 tablespoons mushrooms (fresh or canned, sliced)
- vegetable toppings (other, as desired, optional)
- Italian seasoning (optional)
- Toast the bread or English muffin until slightly brown.
- Top bread or muffin with pizza sauce, vegetables and low-fat cheese.
- Sprinkle with Italian seasonings as desired.
- Return bread to toaster oven (or regular oven preheated to 350 degrees).
- Heat until cheese melts.
- 1 egg
- 1/2 cup non-fat milk
- 1/2 cup yogurt, non-fat vanilla
- 3 tablespoons canola oil
- 1/4 teaspoon cinnamon
- 2 teaspoons lemon peel (grated, yellow only)
- 2 cups flour
- 1/2 cup sugar
- 4 teaspoons baking powder
- 1/2 teaspoon sald
- 1 1/2 cup fresh (or frozen unsweetened) blueberries
- 3 tablespoons sugar
- 2 tablespoons walnuts (coarsely chopped)
1. Preheat oven to 400 degrees. Position rack in the center of the oven.
2. In a large bowl whisk together the egg, milk, yogurt, oil and lemon peel.
3. Sift the flour, sugar, baking powder and salt onto the liquid ingredients. Using a fork, stir very lightly, just until ingredients are combined.
4. Gently fold in the blueberries. Pour the batter into an 8- or 9-inch baking pan coated with nonstick spray.
5. In a small bowl combine the topping ingredients. Sprinkle evenly over the cake batter.
6. Bake at 400 degrees for 30 to 35 minutes or until the top is lightly browned and a wooden toothpick inserted in the center comes out clean.
7. Allow the cake to cool in the baking pan on a wire rack for at least 10 minutes.
8. Serve warm or at room temperature.
- 1 head of cabbage (chopped)
- 2 carrots (small, grated)
- 1 onion (small)
- 1/2 teaspoon dried red pepper (optional)
- 1/2 teaspoon oregano
- 1 teaspoon olive oil
- 1 teaspoon sald
- 1 teaspoon brown sugar
- 1/4 cup vinegar
- 1/2 cup water
1. Blanch the cabbage with boiling water for 1 minute. Discard the water.
2. Place the cabbage in a large bowl and add grated carrots, sliced onion, red pepper, oregano, olive oil, salt, brown sugar, vinegar, and water.
3. Place in the refrigerator for at least 2 hours before serving.
- 1/2 pound ground beef
- 1 can kidney beans (15 1/2 ounces, with liquid)
- 1 cup tomato sauce, unsalted
- 1 tablespoon onion, instant minced
- 1 1/2 tablespoon chili powder
1. Thoroughly cook ground beef in skillet until browned (internal temperature of 160 degrees). Do not undercook ground beef. Carefully wash your hands and any surfaces that have come in contact with raw meat.
2. Drain off fat into container.
3. Stir in kidney beans with liquid, tomato sauce, onion, and chili powder.
4. Bring to a boil. Reduce heat, cover, and simmer for 10 minutes.
5. Refrigerate or freeze leftovers within 2 hours of cooking. Use refrigerated leftovers within 4 days.