Roasted Cauliflower

Roasted Cauliflowern Chou-Fleur Rôtie au Four(Serves 6)

From cauliflower “rice” to cauliflower pizza crust, this versatile veggie is a good-for-you choice, even in its simplest form, whether raw, grilled, steamed, or roasted! This option is easy, and the cooking time (just 15 to 20 minutes in the oven) makes this a go-to side for any gathering, at only 75 calories, and just 5 g total fat. It’s a good source of potassium, too (420 mg).   Continue reading

Chicken Lettuce Wraps

Healthy Asian Chicken Lettuce Wrap with Carrots

(Serves 6)

Talk about a time saver! Grilling season is in full swing, and if chicken is a fave of family and friends, you may have leftovers on hand. This recipe includes some savory Asian influences, like peanut sauce and scallions, but putting this together couldn’t be easier or faster. It’ll just look like you spent more time on it! Check out the “light” factor, too, coming in at just 65 calories, with 2.5 g of total fat. (Using lean, white meat instead of dark cuts the fat as well.) Carbohydrates come in at 2 g, cholesterol is 25 mg, and sugar just 1 g, with 9 g of protein.
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Simple Grilled Vegetables

Vegan cuisine: Grilled mixed vegetables on a wooden cutting board(Serves 6)

Nothing says summer like grilled veggies! The beauty part of this recipe: You can throw these onto the grill outside to join the picnic, or cook them right in the oven. This one only calls for garlic and vegetable oil, but you can also jazz things up by sprinkling in some favorite fresh or dried herbs. At just 149 calories, 5 g fat, and 49 mg sodium (plus an added boost of 45 mg calcium and 459 mg potassium), these are a light side dish to any meal, indoors or out!

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Apple Pistachio Crisp

Autumn apple oat crumble cake with cinnamon.(Serves 4)

Chock full of crunch as well as taste, this summery crisp brightens any table all year long. It’s also a delicious way to increase the amount of fruits on your plate, and savor something a little sweet without a lot of sugar (just 25 g). This 330 calorie dessert contains 60 mg of sodium, and 60 g carbs. It’s another good source of calcium (47 mg), potassium (416 mg), and some protein, too (5 g).

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Onion, Shallot, and Herb Frittata

Asparagus, mushrooms and goat cheese frittata with fresh herbs(Serves 6)

Here’s one of those easy, skillet-to-oven recipes that’s perfect for a savory but light breakfast or brunch (just 110 calories per serving). You get 6 g of protein, 70 mg of cholesterol, just 2.5 g of total fat, and only 75 mg of sodium. You can always add in some other favorite veggies, too (like mushrooms), so get creative. Put the coffee on, then add in some whole grain toast and maybe some sliced melon as sides!* Continue reading

The “Yuck” Factor: Getting Kids to Try (and Like) Healthy, New Foods

Focused loving father is using the blender to make smoothie while his son is holding ears while smiling in a bright kitchen. (Focused loving father is using the blender to make smoothie while his son is holding ears while smiling in a bright kitchen.,If you’re a parent, you may find yourself in a tug of war with your kids about food. That includes what you’d like them to try, and what they’ll actually eat. This battle of wills can be frustrating, especially when you’ve exhausted all methods of persuasion.

Bribing picky eaters with dessert isn’t the way to go, either. Treats are okay once in a while, but the idea is to get them used to eating healthier food overall. Having them try healthier choices (many made in a way that they’ve never had before, and might like) is the goal.

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Easy Shepherd’s Pie

Homemade shepherd's pie made in a skillet. (Serves 4)

Got leftover chicken and veggies? This Irish classic is as easy as pie! With a prep time of 40 minutes and a cook time of just 10 minutes, it’s a lighter recipe, too (just 336 calories per serving, 32 mg cholesterol, 4 g of total fat, 24 g of protein, and just 302 mg of sodium), using chicken (instead of beef or lamb). Set your table for St. Patrick’s Day dinner.

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No-Bake Oatmeal-Peanut Butter Cookies

(Serves 18)Raw uncooked peanut butter cookie snack on plate (no need to cook)

Turn off your oven — no baking needed for these chewy treats! Perfect with that cup of tea or glass of skim milk, you’ll love this combo of peanut butter and whole grain oats, with just 120 calories per serving (two cookies!), 18 g of carbs, 5 g of cholesterol, 5 g total fat, 1 g of fiber, 2 g of protein, 15 g of sodium, and 12 g total sugar (using granulated  sugar).

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Black Bean Soup with Red Miso and Ginger

Traditional Brazilian cuisine (caldinho de feijão) with herbs on a green napkin and a traversed spoon metal spoon.Loaded with probiotic goodness, red miso (not white), a Japanese cooking staple made from fermented soy beans, is the star here (for more flavor and texture). At just 179 calories per serving, 34 g carbs, zero cholesterol, 4 g of total fat (none saturated), 11 g of fiber, and 9 g of protein, use this soup as a starter, or as a main meal with a salad, and whole-grain sourdough bread.

Note: Skip any added salt, as the miso is salty enough (743 mg). Monitor your salt intake that day, to stay under the recommended daily sodium limit of 2,300 mg (1,500, if you have high blood pressure).

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Creamy Ginger-Lemon Salad Dressing

Homemade asian peanut dressing with black sesame seedsThis light, Asian-influenced dressing gets its creaminess from Greek yogurt, and its tang from the blend of lemon and ginger. It’s an easy, quick, and tasty paring with any mixed greens combo, with just 33 calories, 1 g of carbohydrate, zero cholesterol, 2.5 g of total fat, 2 g of protein, and 2 g of sugar. (And why couldn’t you drizzle it on chicken or seafood as well?!)

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