Healthy Recipes
Healthy Recipes
Healthy Recipes
Low Fat
Low Fat Recipes
Use marinades and rubs to add an ethnic flair and to tenderize leaner cuts of beef.
When roasting beef, put a rack in the pan to allow fat to drip away from the meat.
Heart Healthy
New Recipes


Week of February 26, 2012

How to Make Lower Fat Light Salad Dressings

I have found that if I use a thick base like yogurt or buttermilk in in creamy dressings and additivse like jam or honey in sweet and sour vinaigrettes it will give the dressing enough body without adding creams, oils and other fatty additive. I have also used fruit juices, pureed vetetables thickening bases. Without a thickener, the dressing usually does not cling as well to salad greens.

For the next couple of weeks we will experiment with various ingredients to product lower fat dressings without a lot of oil or mayonnaise.

The creamy raspberry dressing below uses mustard, honey, and yogurt as thickeners.

Creamy Raspberry Dressing

2 tablespoons apple cider vinegar
1 garlic clove, minced
1 tablespoon Dijon mustard
1 teaspoon pepper
2 teaspoons honey
½ cup raspberry yogurt
2 teaspoons olive oil

Combine all ingredients and mix well with wisk. Refrigerate 1 hour before use.

Per Serving (per 2 tablespoons): 49 Calories; 2g Fat (39.3% calories from fat); 1g Saturated Fat; 1g Protein; 7g Carbohydrate; trace Dietary Fiber; 1mg
Cholesterol; 43mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

Week of February 19, 2012

Homemade Corn Tortillas

Nothing tastes as good as fresh homemade corn tortillas. The packaged tortillas you get do not even come close in taste and even texture.

What you will need:

A tortilla press*

2 cups masa harina
1 1/2 to 2 cups water
1/4 teaspoon salt *

Per Serving (6 inch tortilla): 46 Calories; trace Fat (9.0% calories from fat); trace Saturated Fat; 1g Protein; 10g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 30mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Fat.

You'll need a special corn flour called masa harina for making the tortillas. Masa flour can be found at Mexican markets, large supermarkets and online.

Look for masa harina that is only corn and lime (calcium hydroxide) for corn tortilla making.

Start with putting 2 cups of masa flour in a large bowl. Add 1 1/2 of very warm water to the masa flour. If dough is too dry, continue adding water a little at a time until a nice pliable mixture is achieved. Begin working the masa with your hands to make the dough. Work the dough for several minutes. Press the dough with your fingers and the palms of your hands as if you were kneading bread dough. If at any point through the tortilla making process the dough seems too dry or too wet, add a little more water or masa to the dough.

Cover and let dough rest for about 5 minutes.

Divide dough into 18 pieces and form into balls.

Cover the masa balls as you begin to press the tortillas.

Take two pieces of plastic from a plastic bag (I like the thick ziplock bags) and cut them to fit the surface of your tortilla press. Open the tortilla press and lay one piece of wax paper on the press. Place the masa ball in the center. Place another piece of plastic over the masa ball. Gently close the press and press down, until the dough has spread to a diameter of 6 inches.

Heat a cast iron skillet on high heat. Working one at a time, hold a tortilla in your hand, carefully removing the plastic from each side. Allow the tortilla to rest on your hand, and gently lay the tortilla down on to the skillet. Start working on pressing the next tortilla. Cook the tortilla on the hot pan for 30 seconds to a minute on each side. The tortilla should be lightly toasted with brown spots beginning to form.

Place the cooked tortillas in a dish towel to keep them warm. Serve immediately or refrigerate and reheat.

* If you do not have a tortilla press, you can still make these by using a plate or the bottom of a heavy skillet to press the tortillas. Be careful to press evenly so that the tortilla is the same thickness throughout.

These are great served with a little taco seasoned ground turkey with shredded lettuce and tomato. Trust me, they do not even need cheese. Sooo delicious!


Week of February 14, 2012

How to Clean and Cook Spinach

Fresh spinach provides you with provides you with an excellent source of healthy nutrients such as vitamin A, K, C, as well as manganese and folate. Spinach must be cleaned well as it usually contains soil particles.

Week of February 7, 2012

How to Prepare Leeks

Leeks, like garlic and onions, belong to a vegetable family called the Allium vegetables. Since leeks are related to garlic and onions, they contain many of the same beneficial compounds found in these well-researched, health-promoting vegetables.

With a more delicate and sweeter flavor than onions, leeks add a subtle touch to recipes without overpowering the other flavors that are present. Although leeks are available throughout the year they are in season from the fall through the early part of spring when they are at their best.

It is important to clean leeks well as they are grown in sandy soil and the sand gets between the leaves. Watch the video to find out how to prepare them correctly.

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