Healthy Recipes
Healthy Recipes
Healthy Recipes
Low Fat
Low Fat Recipes
Use Nonfat or Low Fat Sour Cream and Cream Cheese or try Neufchatel.
Replacing regular cheddar cheese with low fat shredded cheddar cheese.
Heart Healthy
New Recipes


Week of January 25, 2004

Super Bowl Snack Time

Well the great snack event of the year is just around the corner. No one wants to leave their screen even for a moment. While replays are being run, everyone wants to nibble on something. When it gets exciting, it is anyone's guess how much they have stuffed into their mouths over the course of the game. So the clue here is to keep the snacks healthy and if you are watching your weight as low in calories as possible.

Here is a great recipe for Turkey Nuggets that go well with a vegetable tray (green pepper, celery, carrot sticks, turnip slices and cauliflower) and a low fat dip.

Spicy Turkey Nuggets

Servings: 4

1 pound boneless skinless turkey breast
1 egg
1/4 cup milk
1/4 cup Parmesan cheese
1/2 cup fine bread crumbs
1/2 teaspoon thyme
1/2 teaspoon basil
1/4 teaspoon paprika
1/4 teaspoon pepper
1/4 teaspoon dry mustard

In a large bowl, beat egg and milk lightly. Cut turkey into 1-inch cubes. Place turkey cubes in egg mixture and mix well to coat all pieces.

In another bowl, mix together cheese, bread crumbs and spices. Working with a few pieces of turkey at a time, roll in crumb mixture to coat evenly.

Place nuggets on a greased cookie sheet and bake at 450 degrees F. for 10-12 minutes or until turkey is no longer pink inside.

Per Serving: 230 Calories; 5g Fat (18.9% calories from fat); 2g Saturated Fat; 33g Protein; 11g Carbohydrate; 1g Dietary Fiber; 123mg Cholesterol; 287mg Sodium. Exchanges: 1/2 Grain (Starch); 4 Lean Meat; 0 Non-Fat Milk; 1/2 Fat.

Week of January 18, 2004


Did you know that thirty percent of Americans eat breakfast outside the home just to save time? Two out of three of these meals come from fast food restaurants. If you eat the Sausage McMuffin with Egg, you will consume 450 calories or a Bagel with Cream Cheese, you will consume 500 calories?

Most people are limited on time in the morning, but it is easy to prepare a low fat breakfast that will keep your hunger at a minimum so you will not overeat at lunch.

Smoothies are a great way to get the nutrients you need in the morning. Bring out your blender and get ingredients ready the night before. This banana mocha Cappuccino smoothie supplies calcium and soluble fiber, which slows the absorption of sugar into the bloodstream and provides long lasting energy.

Banana Mocha Cappuccino
In a blender, combine 1 cup nonfat or low fat vanilla yogurt, ¼ cup brewed coffee, 1 banana, 2 teaspoons cocoa powder and 2 ice cubes; blend until smooth.
(241 calories; 1g fat, 45g carbohydrates, 14g protein, 3 g fiber)

Or try this tropical smoothie that is filled with vitamin C, beta carotene, protein and isoflavones, which help build bone mass.

Tropical Smoothie
Combine ½ cup diced mango, ½ cup pineapple chunks, 1 cup nonfat vanilla soy milk, one tablespoon honey and 2 ice cubes in a blender. Puree until smooth. Pour into a tall glass and sprinkle with 2 teaspoons toasted sliced almonds. [Toast almonds in a small skillet over medium heat for 2 to 3 minutes until golden brown.]
(312 calories; 5.2g fat, 62g carbohydrates, 5g protein, 3g fiber)

Week of January 11, 2004

Seasoning Pans

When you buy a new nonstick pan or a cast iron pan or skillet, the instructions always say to season it for an optimal nonstick surface. It is easy. This is how you do it.

1. Seasoning a pan is crucial to creating a non-stick surface. Wash the pan with water but without soap,

2. and place the pan on the heat source.

3. Once the pan has started to heat, rub oil over the entire inside of the pan, continue to moderately heat the pan for a few more minutes, then remove.
Once cooled, discard any excess oil and store.

Week of January 4, 2004

Good Fat? . . . Bad Fat? Are you confused?

Monounsaturated fats may actually help raise the levels of HDL (that is the good cholesterol) while reducing levels of LDL (that's the bad cholesterol). Olive oil can also help decrease the risk of blood clots because it contains squalene, a substance that has anti-clotting properties and can also lower cholesterol.

Good sources of monounsaturated fats include olive oil, canola oil, avocados, avocado oil, olives (these can be high in sodium) and high oleic (a fatty acid that is lower in omega-6, is light tasting and can stand up to high cooking temperatures) safflower and sunflower oils.

Polyunsaturated fatty acids can be classified into omega-6 fatty acids and omega-3 fatty acids. These essential fatty acids (EFAs) help reduce blood pressure and aid in the prevention of arthritis, among other things. Americans eat too much omega-6 and too little omega-3, so it is important ot find a healthier balance in consuming them.

Still confused? What it comes down to is, eat less of these: Sources of omega-6 include corn oil, safflower oil, sunflower oil, cottonseed oil, soybean oil, peanut oil, sesame oil, grapeseed oil, borage oil, and primrose oil.

Eat more of these: Excellent sources of omega-3 are mackerel, herring salmon, fresh tuna and sardines. Good sources include trout, shellfish, flaxseed oil and flaxseed, canola oil, walnut oil, walnuts and Brazil nuts.

If you have high cholesterol, you should see your doctor about changes in the recommended levels of dietary fat you should consume. According to the National Cholesterol Education Program's updated clinical guidelines, people with high cholesterol should get 25 to 35% of their total calories from fat. Of total calories, less than 7% should be from saturated fat, up to 10% should be from polyunsaturated fat and up to 20% should be from monounsaturated fat. A high intake of total fat, mostly in the form of unsaturated fat, can help to reduce triglycerides and raise HDL cholesterol in persons with high cholesterol.

- Information from Prevention Guide


Before you begin any exercise or diet program, you should have permission from your doctor.
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