Healthy Recipes
Healthy Recipes
Healthy Recipes
Low Fat
Low Fat Recipes
Two egg whites can be substituted for one whole egg or use egg substitutes when baking.
Instead of using cream to make thick, creamy soup, puree the ingredients with cooked potato.
Heart Healthy
New Recipes


Week of June 30, 2002
Let's face it . . . fat inhances flavor. So to counteract the lack of inhancement, we can add more flavor via spices, herbs and various seasonings. Very soon, we hope to have six brand new sections that will include fresh herbs, peppers and other spices and seasonings as well as a glossary for culinary terms. To get you started, we are going to explore the joys of "Basil".

Basil is widely used in the Mediterranean and in Southeast Asia. Numerous varieties range from pungent Asian basils to the sweet and mild European varieties. Dried basil does not have the deep flavor that fresh does. Remember to add dried basil at the beginning of cooking and fresh at the end of cooking. Fresh basil does not hold up to cooking for any length of time. Fresh basil also discolors in oils or vinaigrettes that are refrigerated for any length of time.

If you are buying your fresh basil at the store, you can extend the length of time by wrapping the stems in wet or damp paper towels and storing towel and herbs in a zip lock bag in the refrigerator. But no matter what you do, it won't be there for long. If you have a green thumb, you can start your herb garden with basil. It is easy and fast to grow. The most appreciated gifts that I have given to friends have been little starter pots. There is no comparison to the flavor that it can add to a dish. Just think if you want a little basil with those fresh sliced tomatotes for dinner, reach up to your window sill to grab a few leaves.

To make those beautiful ribbons of basil that you see at nice Italian restaurants known as chiffonade: Stack several leaves together and roll in a cigar shape. Then slice in tiny strips across the vein.

When translated literally from the French, "chiffonade" means "made of rags." In culinary terms it means finely cut strips or ribbons of leafy vegetables or herbs.

Week of June 23, 2002
It's summer time, it's hot and you want something cool and sweet! I hope you haven't thrown out your ice cream machine. If you have heard the terms, but are not sure of the meanings, here is a general glossary on ices. And of course, a recipe to get you started.

Gelato (jeh-LAH-toh) Gelato comes from gelare, the Italian word for "to freeze" and is the general term for all frozen desserts. Less general, it refers to a milk based combination with a dense, buttery consistency similar to that of American ice cream.
Sorbetto (sor-BAY-toh) Sorbetto is a fruit-based gelato that contains no dairy products. You may know it better as sorbet.
Granita ((GRAH-nee-tah) Granita is another fruit based gelato that has a decidedly more grainy texture because it is frozen, then scraped to form coarse ice granules. Granita is slushy.

Try this Strawberry Gelato for a nice summer afternoon.

2 cups water, 2 cups sugar, 5 cups quartered strawberries (approximately 4 pints), 2 cups low fat buttermilk.

Combine sugar and water in a large saucepan and bring to a boil, stirring until sugar dissolves. Place strawberries in a blender and process until smooth. Add strawberry puree and buttermilk to sugar syrup and stir to combine. Pour the strawberry mixture into the freezer can of your ice cream freezer and follow manufacturer's instructions. Yields 8 cups, serving size 1/2 cup.

Week of June 16, 2002
If you just have to have a little real cheese flavor once in a while, use small amounts of strong flavored cheese rather than a lot of mild cheese.

Romano is a great example, very pungent, dry, lower in calories and fat than most cheeses.

Feta cheese is also wonderful (although this is available low fat and is really just as tasty as regular).

And it takes very little real blue cheese to spice up a salad or dressing. Just remember, very small amounts!

Check out cheeses in our food statistics pages for real insight into calorie and fat contents.

Week of June 9, 2002
Looking for a fast and easy way to cook dinner? Try cooking en papillote. It is a quick and easy way to have a meal on the table in minutes. Seal fish and seasonings in a foil package along with a few tomatoes or another moist veggie.

Heat oven to 450 degrees F. Place a large sheet of aluminum foil on a baking sheet with the long side facing you. Spray foil with olive oil cooking spray. Place 4 one inch thick slices of cod, halibut or salmon on oiled side of foil. Spray top of fillets with a light spray of cooking spray.

Sprinkle with salt and freshly ground black pepper to taste. Add 1/8 cup chopped fresh dill or another fresh herb over top of fillets or add one small sliced onion and one sliced bell pepper. Sprinkle with 1 teaspoon fresh lemon zest. Seed, core and cut two Roma or plum tomatoes in strips and place on top.

Double-fold the long ends together and fold over edges and crimp to seal tightly.

Bake the fish for 15 minutes. Cut cooking time by 2 to 3 minutes if fillets are only ¾ inch thick. After cooking, cut through the foil and transfer each portion to a plate and spoon juices from packet over each serving.

Week of June 2
Are you missing a good old hamburger but you still want to keep the fat and cholesterol low? Mix up one pound of ground turkey breast and one pound of regular ground turkey. Form into regular patties (these don't shrink much - not much fat to cook out). Freeze the patties you won't be using immediately in freezer bags, between wax paper.

Sprinkle liberally on both sides with a Char-Grill seasoning mix like Dean Jacobs (this one is my favorite because it has a light smoked flavor). If you can't find it, you can get it on the web at: . (Not selling it or getting a commission on it - just think it is the best)

Spray a small amount of cooking oil spray on a nonstick skillet and cook over medium high heat until well browned on both sides. Toast the buns in the skillet along side the patties.

Spread either fat-free mayonnaise or prepared mustard on the bun. Add a thick slice of sweet onion, tomato, fat free sliced cheese and lettuce leaves with your patty. Serve with kosher pickle spears and roasted potato strips (great replacement for fries) and catsup.

Before you begin any exercise or diet program, you should have permission from your doctor.
Contents in this web site are in no way intended as a substitute for medical counsel .

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