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.
- 5 sweet potatoes (cooked)
- 4 apple
- 1/2 cup brown sugar
- 1/2 teaspoon salt
- 1/4 cup margarine
- 1 teaspoon nutmeg
- 1/4 cup hot water
- 2 tablespoons honey
1. Boil 5 sweet potatoes in water until they are almost tender.
2. After the sweet potatoes cool, peel and slice them.
3. Peel the apples. Remove the cores, and slice the apples.
4. Preheat the oven to 400 degrees.
5. Grease the casserole dish with butter or margarine.
6. Put a layer of sweet potatoes on the bottom of the dish.
7. Add a layer of apple slices.
8. Add some sugar, salt, and tiny pieces of margarine to the apple layer.
9. Repeat steps 6, 7, and 8 to make more layers of sweet potatoes, apples, and sugar/salt.
10. On the top layer of apples, sprinkle the rest of the brown sugar and margarine pieces.
11. Sprinkle the top layer with nutmeg.
12. Mix the hot water and honey together. Pour the mix over the top layer.
13. Bake for about 30 minutes until apples are tender.
- 1 honeydew melon
- 1 package gelatin, lemon flavored (3 ounce)
- 1/2 cup water (boiling)
- 1/2 cup water (iced)
- ice cubes
- 1 cup whole strawberries (hulled)
1. Cut melon in half; scoop out seeds.
2. Pat the inside of the melon dry using paper towels.
3. Dissolve gelatin in boiling water.
4. Combine ice water and ice cubes to make one cup.
5. Add to gelatin and stir until slightly thickened.
6. Remove any un-melted ice.
7. Place each melon half in a small bowl to hold straight and firm.
8. Place half of strawberries in each melon half.
9. Pour gelatin mixture over berries.
10. Cover with plastic wrap and chill until firm, about 3 hours.
11. To serve, cut into wedges.
- 5 tablespoons tomato paste
- 1 teaspoon ketchup
- 2 teaspoons honey
- 1 teaspoon molasses
- 1 teaspoon Worcestershire sauce
- 4 teaspoons white vinegar
- 3/4 teaspoons cayenne pepper
- 1/8 teaspoon black pepper
- 1/4 teaspoon onion powder
- 2 garlic clove (minced)
- 1/8 teaspoon ginger (grated)
- 1 1/2 pound chicken (skinless breasts, drumsticks)
- Combine all ingredients except chicken in saucepan.
- Simmer for 15 minutes.
- Place chicken on large platter and brush with half the sauce mixture.
- Cover with plastic wrap and marinate in refrigerator for 1 hour.
- Place chicken on baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices.
- Remove from broiler and add remaining sauce to chicken. Cover with aluminum foil and bake at 350 degrees for 30 minutes.
- 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.
- 1 package cream cheese, low-fat (8 oz, garlic and herb)
- 6 flour tortillas (8 inch)
- 6 slices turkey
- 3 Roma tomatoes (small, chopped)
- 3 cups baby spinach leaves (fresh)
1. Place tortillas on microwaveable plate or paper towel; microwave uncovered on HIGH 10 – 15 seconds to soften.
2. Spread about 2 Tablespoons cream cheese over each tortilla. Top with a slice of turkey, chopped tomatoes and spinach.
3. Roll up lightly; then wrap in plastic wrap. Refrigerate 2 – 3 hours to blend flavors. Cut each roll into eight 1-inch slices. Arrange with cut side down on serving plate.