Healthy Recipes
Healthy Recipes
Healthy Recipes
Low Fat
Low Fat Recipes
Make foods appear pretty and appetizing and everyone will enjoy their food more!
Learn to use spices and fresh herbs to add aroma to both savory and sweet foods.
Heart Healthy
New Recipes


Week of December 23, 2012

These baked apples taste just as good as apple pie, but weigh in at a measly 146 calories per apple as opposed to 1 slice of traditional apple pie which is approximately a whopping 411 calories!!!

Ah - guiltless enjoyment.

Yummy Baked Apples
Serves 6

6 small baking apples*, cored and take off 1/4 width of skin around the top of apples
1/2 cup apple cider
1/2 cup dried cranberries or 1/2 cup dried cherries
1/4 cup chopped walnuts
1/4 cup brown sugar
1/4 teaspoon cinnamon
One healthy pinch of nutmeg (optional)

Place apples in baking dish. Pour cider over apples.

In small bowl mix the cranberries or cherries with the walnuts. Divide mixture among the six apples and stuff in the center of each apple. Sprinkle sugar, cinnamon and nutmeg over apples.

Place in preheated 350 degrees oven. Baste with pan juices during baking several times.

Bake for 30 to 45 minutes.

COOK'S NOTE: Just about any sweet apple will do. Love these with grilled pork loin chops. So good.

Per Serving (per apple): 146 Calories; 3g Fat (19.7% calories from fat); 2g Protein; 30g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 3mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.


Week of December 16, 2012

Pickled Red Onions
Serves 30

4 large red onions, peeled and thinly sliced
1 teaspoon cracked black pepper
1 teaspoon cumin seeds
8 garlic cloves, peeled and halved
1 teaspoon kosher salt
2 cups cider vinegar
Grated zest of 2 oranges

Drop the onions into lightly salted boiling water for 1 minute; drain. Place the onions in a bowl with the pepper, cumin, garlic, salt, vinegar, and orange zest; add just enough water to cover. Refrigerate until the onions are bright pink, about 3 hours. Drain before serving.

COOKS NOTE: Love these served with turkey kielbasa and a grainy stone ground mustard. Also wonderful with roasted pork tenderloin.

Per Serving: 13 Calories; trace Fat (3.2% calories from fat); trace Saturated Fat; trace Protein; 3g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 64mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.


Week of December 9, 2012

Easy Mini Low Calorie Tarts

Appetizers are easy with these mini phyllo tarts (we used Athens brand)
At 35 calories and 2 grams of fat for two shells, you can easily stay guilt free eating a few appetizers.

Nutrition Facts

Add any low fat and low calorie filling, either savory or sweet for a great appetizer. Try our Mini Sweet Potato Tarts - two tarts for under 100 calories.

Mini Sweet Potato Tarts
Serves 15 (2 tarts per serving)

1 cup mashed cooked sweet potato
3 tablespoons granulated sugar
1/4 teaspoon ground cinnamon
1/8 teaspoon kosher salt
1/3 cup chopped toasted pecans
1/4 cup firmly packed brown sugar
1 tablespoon molasses syrup
1/2 teaspoon vanilla extract
1 egg white
2 (each box contains 15 shells) packages mini phyllo shells (we used Athens brand)

Preheat oven to 350°.

Combine sweet potato, granulated sugar, cinnamon, and salt, stirring well.Combine pecans, brown sugar, syrup, vanilla, and egg white, stirring well.

Spoon about 1 teaspoon sweet potato mixture into each phyllo shell,
spreading to edges. Spoon about 1/2 teaspoon pecan mixture over sweet potato mixture. Place filled shells on an ungreased baking sheet. Bake at 350° for 20 minutes. Cool completely on a wire rack.

Per Serving (2 tarts): 92 Calories; 4g Fat (35.3% calories from fat); trace
Saturated Fat; 1g Protein; 14g Carbohydrate; trace Dietary Fiber; 0mg
Cholesterol; 62mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fat; 1/2 Other Carbohydrates.


Week of Decembe 2, 2012

How to Oven Toast Nuts Without Oil

If you toast nuts, it intensifies the flavor and you can use less. Here is an easy way to toast most nuts without oil.



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