Healthy Recipes
Healthy Recipes
Healthy Recipes
Low Fat
Low Fat Recipes
Low-fat sour cream can be a substitute for heavy cream or whipping cream used to flavor and thicken creamy soups.
Removing the skin from chicken reduces fat content by approximately 50%. Wow, that's a lot of fat!
Heart Healthy
New Recipes


Week of May 29, 2011

Basic Summer Sorbet
Makes about 1/2 gallon

3 cups water
1 cup sugar
4 cups seeded, chopped watermelon
1/4 cup lime juice

Bring 3 cups water and sugar just to a boil in a medium saucepan over high heat, stirring until sugar dissolves. Remove from heat. Cool.
Process sugar syrup and watermelon, in batches, in a blender until smooth. Stir in lime juice. Cover and chill 2 hours.
Pour mixture into the freezer container of a 1-gallon ice-cream maker, and freeze according to manufacturer's instructions.


Grapefruit Sorbet: Substitute 3 cups fresh grapefruit juice and 1 teaspoon chopped fresh mint for watermelon and lime juice. Proceed as directed.

Pineapple Sorbet: Substitute 2 cups chopped pineapple for watermelon and lime juice. Strain and discard pulp after processing mixture in blender, if desired. Proceed as directed.

Lemon Sorbet: Substitute 1/2 cup fresh lemon juice and 2 teaspoons grated lemon rind for watermelon and lime juice. Proceed as directed.

Orange Sorbet: Substitute 3 cups fresh orange juice and 2 teaspoons grated orange rind for watermelon and lime juice. Proceed as directed.

Strawberry Sorbet: Substitute 5 cups fresh or frozen strawberries and 2 tablespoons lemon juice for watermelon and lime juice. Proceed as directed.

Cantaloupe Sorbet: Substitute 4 cups chopped cantaloupe for watermelon and lime juice. Proceed as directed.

Cherry Sorbet: Substitute 1 (6-ounce) can frozen lemonade concentrate, prepared, and 1 (16-ounce) jar maraschino cherries for watermelon and lime juice. Strain and discard pulp, if desired. Proceed as directed.

Raspberry Sorbet: Substitute 5 cups fresh or frozen raspberries for watermelon and lime juice. Proceed as directed.

Originally from Southern Living
JULY 2003

Week of May 22, 2011

How to Pan Sear Tilapia with Hardly any Oil

Pan Seared Tilapia
Serves 2

• No stick spray or olive oil mister
• 1/2 teaspoon coarse ground salt
• 1/2 teaspoon coarse ground pepper
• 1/2 lemon wedge
• 2 boneless tilapia fillets

Lightly coat the pan with the non stick spray. Use this instead of butter or oil to pan sear you tilapia and avoid some of the unwanted calories.

Heat the pan up to medium-high heat.

Coat each tilapia fillet with the salt and pepper by packing it on with your hand. Coat each side of the tilapia fillets making sure to evenly distribute the spices across the fillet.

Place the tilapia fillets in the pan and allow them to sear on one side for 4-5 minutes before flipping the fillet. Try to only flip the tilapia fillets once while they are pan searing so they do not break apart.

About 1 minute before the tilapia is finished pan searing, squeeze the lemon into the pan. The lemon juice will add flavor into the tilapia during this last minute of searing.


Week of May 15, 2011

Spring is a time to renew ourselves from the more sedentary lifestyle of winter. Our bodies naturally want to eat lighter and more refreshing foods. This is the time to eat light, vibrant foods that are either cooked quickly or eaten raw, such as salads. Many of the tender young greens come into season in the spring, along with vegetables that are more flavorful when cooked very quickly. In spring and summer, foods are best cooked by:

Healthy Steaming is done when you cook over water. Use a steamer basket over simmering water. This is done usually when you want to cook vegetables, meat or fish rather quickly. Bring water to a high simmer before adding food to the basket above.

Stovetop Searing
Heat a stainless steel pan over medium high heat for a couple minutes. When pan is hot the fish or meat will seal in its juices and cook rather quickly. After a brief time turn meat or fish and cook on other side.

Healthy stir-fry is done in a wok or large skillet. Use only small amount (1 or 2 teaspoons) of oil or add 1 tablespoon of broth to a hot pan on medium high heat. When broth is hot add vegetables in order given in recipe stirring constantly. This is usually done quickly so vegetables are still a little crisp inside.

Not only are these cooking methods best for the vegetables of spring and summer, but they tend to be much more cooling for the body.

Some of the world's healthiest and most nutritional foods that are coming into season for spring and summer. Enjoy!

Week of May 8, 2011

My patio herb garden is overflowing with basil and I was determined to come up with a basil pesto that was not overflowing with fat calories.

And ... here it is!

Perfect with pasta, but my very favorite way to eat is with a grilled chicken sandwich. Enjoy!

Fresh Basil Pesto
Yield: 3/4 cup

• 2 tablespoons coarse-chopped walnuts or pine nuts
• 2 garlic cloves, peeled
• 3 tablespoons extra-virgin olive oil
• 4 cups basil leaves (about 4 ounces)
• 1/2 cup (2 ounces) grated fresh Parmesan cheese
• 1/4 teaspoon salt

You will need a food processor or strong blender. With the motor running, drop the pine nuts and garlic through the feed chute. Process until finely minced. Add the olive oil and pulse three times. Add basil, Parmesan cheese, and salt to the processor bowl. Process until finely minced, scraping down sides.

Refrigerate leftovers and use within 1 week.

Per Serving (one tablespoon): 55 Calories; 5g Fat (81.7% calories from fat); 1g Saturated Fat; 2g Protein; 1g Carbohydrate; trace Dietary Fiber; 3mg Cholesterol; 102mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fat.


Week of May 1, 2011

Fresh is always better for taste and for the health of your body. No preservatives and real tastes that explode in your mouth.

Fresh Marinara Sauce

2 - 3 pounds fresh ripe, red tomatoes (any variety you like)
2 tablespoons olive oil
4 - 5 cloves garlic, minced
1/2 onion, diced
1 stalk celery with leaves, diced
1/2 of a carrot, diced
1/2 bunch Italian parsley, diced
1 teaspoon sea salt
30 basil leaves, minced

Fill a large, deep pot full of water and bring to a boil. Place the tomatoes in and cook them until the outer layers of skin begins to crack.

Remove the tomatoes from the boiling water as soon as the cracks appear and allow to cool. When cool, remove the peel/skin with your hands and remove the green stem area.

While tomatoes cool, saute the garlic, onion, celery, carrots and olive oil in a large skiller for only a few minutes. Remove from heat.

In the fry pan with the sauteed ingredients, squeeze the tomatoes through your fingers into the fry pan to sort of smash them up. Add salt. Cook the sauce mixture for about 20 minutes or until your desired level of doneness. Add chopped basil and parsley.

Taste to correct seasonings.

Serve over any pasta or in any dish that calls for a tomato marinara sauce.


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