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.
- 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.
- 4 tablespoons cream cheese, low fat (whipped)
- 2 flour tortillas
- 1/2 teaspoon ranch seasoning mix
- 1/4 cup broccoli (washed and chopped)
- 1/4 cup carrot (peeled and grated)
- 1/4 cup zucchini (washed and cut into small strips)
- 1/4 cup summer squash (yellow, washed and cut into small strips)
- 1/2 tomato (diced)
- 2 tablespoons green bell pepper (seeded and diced)
- 2 tablespoons chives (chopped fine)
- In a small bowl, stir ranch seasoning into cream cheese, chill.
- Wash and chop vegetables.
- Steam broccoli in microwave for 1 minute with 1 tablespoon of water.
- Spread cream cheese onto flour tortilla, staying one inch from edge. Sprinkle vegetables over cream cheese. Roll tortilla tightly.
- Chill for 1-2 hours before serving (the wrap will hold its shape better). With a sharp knife slice into circles and serve.
- 4 ounces spaghetti (whole grain, regular or thin)
- 4 egg (lightly beaten)
- 1 dash nutmeg (optional)
- 1/8 teaspoon black pepper
- 1/8 teaspoon salt (optional, can omit salt and pass at the table)
- 2/3 cups cheese (shredded)
- 1 cup peas (fresh or frozen)
1. Preheat oven to 350 degrees F.
2. Cook pasta according to package directions. Drain and place in a 9-inch pie plate that has been sprayed with nonstick cooking spray.
3. Combine eggs, seasonings, cheese and peas. Spread the egg mixture over the top of the spaghetti so the mixture covers the frittata and some of it sinks between the spaghetti strands.
4. Bake for 20 minutes or until a knife inserted near the center comes out clean. Let frittata stand 5 minutes before serving.
- 2 pork chops
- 1 sweet potato (peeled)
- 1/2 orange (sliced)
- 1 dash cinnamon (optional)
- 1 dash salt (optional)
- 1 dash black pepper (optional)
Preheat oven to 350 degrees.
1. In a medium skillet, brown pork chops in a small amount of oil.
2. Cut sweet potato into 1/2-inch slices.
3. Place meat and sweet potato slices in a baking dish and top with orange slices; sprinkle with seasonings if desired.
4. Cover and bake for 1 hour until meat is tender.
- 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.