Healthy Recipes
Healthy Recipes
Healthy Recipes
Low Fat
Low Fat Recipes
Stock your pantry with low fat snacks - popcorn and baked potato and corn tortillas chips.
Make sure to keep plenty of fresh fruits and cut veggies in the refrigerator for snacking.
Heart Healthy
New Recipes


Week of August 28, 2011

If you want some "no cook" sides for that Labor Day barbecue, get out of the kitchen and raise the heat another way.

Spice up this cool cherry tomato salad with some jalapeno peppers. Its a perfect side to grilled meat or poultry.

Spicy Cherry Tomato Salad
Serves 8 (1/2 cups per serving)

4 cups halved red, yellow, or orange cherry tomatoes
1/3 cup thinly sliced green onions (about 4)
4 garlic cloves, minced
1 jalapeño pepper, thinly sliced
1/3 cup white balsamic vinegar
1 tablespoon light brown sugar
1 tablespoon extra virgin olive oil
2 teaspoons minced peeled fresh ginger
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

Combine first 4 ingredients in a large bowl. Combine vinegar and remaining ingredients in a small bowl; stir until blended. Pour vinegar mixture over tomato mixture, tossing to coat. Chill 1 hour.

Per Serving (1/2 cup): 42 Calories; 2g Fat (38.2% calories from fat); trace Saturated Fat; 1g Protein; 6g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 142mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

Week August 21, 2011

Cool off with a cold fruit drink!

What could be better on a hot summer day to quench your thirst better than a icy fruit punch?

Fruity Punch

Serves 10 - 1 cups servings

2 cups apple juice
2 (6-ounce) cans pineapple juice
1 (11.5-ounce) can thawed cranberry juice concentrate, undiluted
1 (6-ounce) can thawed orange juice concentrate, undiluted
4 cups club soda, chilled

Combine first 4 ingredients; stir until blended. Add soda just before serving. Serve over ice.

Per Serving (per one cup): 153 Calories; trace Fat (0.7% calories from fat); trace Saturated Fat; 1g Protein; 39g Carbohydrate; trace Dietary Fiber; 0mg
Cholesterol; 22mg Sodium. Exchanges: 1 Fruit.


Week of August 14, 2011

Indulge yourself with a cold cup of iced coffee mellowed with milk and chocolate and topped with whipped topping and chocolate shavings. Now that's handling the summer heat...

Mocha Frappe
Serves 3

• 1 cup strong brewed coffee
• 2 tablespoons sugar
• 1 tablespoon 2% reduced-fat milk
• 1 1/4 cups 2% reduced-fat milk
• 2 tablespoons chocolate syrup
• 3 tablespoons lite frozen whipped topping, thawed
• 1 teaspoon chocolate shavings

Stir together coffee, sugar, and 1 tablespoon milk in a small glass measuring cup. Pour into ice cube trays, and freeze at least 2 hours or until firm.

Process coffee ice cubes, 1 1/4 cups milk, and chocolate syrup in a blender until smooth. Dollop evenly with whipped topping, and sprinkle with chocolate shavings. Serve immediately.

COOKS NOTE: To make strong brewed coffee, use 3 tablespoons coffee grounds to 1 cup water.

Adapted from Southern Living

Per Serving: 142 Calories; 4g Fat (21.6% calories from fat); 2g Saturated Fat; 5g Protein; 24g Carbohydrate; trace Dietary Fiber; 10mg Cholesterol; 75mg Sodium. Exchanges: 1/2 Non-Fat Milk; 1/2 Fat; 1 Other Carbohydrates.

Week of August 7, 2011

Shish Kebab Tips

It is so easy to make shish kebabs at home, it is surprising they are not in everyone's weekly rotation.

If you combine vegetables and fruits along with your choice of meat, you literally have a meal on a stick.

Kids have a lot of fun helping not only make kebabs, but choosing their own food combinations, so do let them help. Here are a few tips and hints to keep in mind:

  • Wooden bamboo skewers are inexpensive and easy to find, but they must be soaked at least 30 minutes in water (preferably warm to the touch) prior to use. This keeps them from easily catching fire. If you get into the shish kebab habit, then you may wish to invest in stainless steel reusable skewers.
  • Wash all meats and seafood thoroughly and pat dry before skewering and adding to marinade.
  • Be sure to marinate in the refrigerator to avoid food-borne bacteria.
  • Meats should optimally be cut in uniformly-sized 1 to 2-inch cubes for quick and even cooking.
  • Fatty meats can be cooked at a higher temperature. Lean meats will need a longer time at a lower heat.
  • Choose firm-textured fish (salmon, tuna, mahi mahi, swordfish, shark, etc.) and shellfish.
  • Parboil vegetables such as bell peppers, zucchini, carrots and other dense foods before skewering if you like them fully-cooked in the end product.
  • Baby new potatoes can be scrubbed and par-boiled in skins or use canned whole potatoes.
  • When using marinade, a large heavy-duty plastic zip or cooking bag works great for prepared skewers. Be sure to get most of the air out before sealing so the contents are covered with the marinade, and turn the bag often while marinating.
  • Marinade is not necessary. You can also just season with your favorite herbs and spices.
  • Kebabs can be grilled, broiled or baked. If you don't have a barbecue, you might want to look into an electric table-top indoor barbecue.
  • If using marinade, be sure to marinate at least 30 minutes before cooking. Overnight is even better if you have time to prepare ahead. Discard marinade. Do not reuse it. Prepare a separate batch if you need a dipping sauce.
  • Alternate meat with vegetables and fruit on the skewers. Be creative.
  • A light spray of cooking oil will help keep the kebabs from sticking. Turn the kebabs often for even cooking.

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