Health Information

Vegetarian

  • Oriental Greens

    After combining ingredients, cover and chill for two hours before serving.

  • Vegetable Tart

    Pre-bake the crust, then spoon in the filling and top with shredded cheese.

  • Tofu Stir-Fry

    This dish takes only minutes to prepare. Shrimp are a nice addition.

  • Vegetarian Chili

    Textured vegetable protein makes this dish a hearty vegetarian meal.

  • Herb Roasted Potatoes

    Roast new potatoes with fresh rosemary and a little olive oil.

  • Ciabatta Pizza

    Ciabatta, the Italian flat bread popular in toasted sandwiches, makes a handy pizza base. You can reduce the carbs and calories slightly by pulling out some of the soft interior.

  • Whole-Grain Party Mix

    You can make a healthier party mix by using whole-grain cereals, olive oil instead of butter or margarine, and soy nuts or wasabi peas rather than the usual mixed nuts.

  • Strawberry-Kiwi Spritzer

    For a cool, summer drink, mash kiwi and strawberries and mix with plain seltzer and ice.

  • Pink Lemonade

    Turn your lemonade pink with fresh, ripe strawberries.

  • Pineapple Smoothies

    Just three ingredients: pineapple chunks, vanilla yogurt, and ice. Quick and yummy!

  • Pitcher-Perfect Iced Tea

    You can use regular, decaffeinated, or herbal tea. Let it steep for five to seven minutes.

  • Blueberry Banana Smoothie

    Bananas that are getting past ripe work perfectly in smoothies. Peel them, wrap them in plastic, and freeze them.

  • Garlic Walnut Sauce

    This is a great sauce for meat, fish, fowl, or pasta. You can also use it as a spread for crackers or bread.

  • Do-It-Yourself Trail Mix

    Toss wheat cereal and cashews with raisins, dried blueberries, dried cranberries, or chopped dried apricots.

  • Red Rosemary Vinegar

    To prepare as a gift, strain the vinegar into pretty bottles. Add a fresh sprig of rosemary to each.

  • Vegetable Dip Mix

    These ingredients are in the right proportions for one batch of dip mix. For a gift jar, keep adding a round of all five ingredients until you have enough to fill the jar.

  • Base for a Variation on Hummus

    Keep this on hand for a quick meal, or prepare in batches to give as gifts.

  • Summer Vegetable Curry

    Serve with hot rice and garnish with fresh chopped cilantro.

  • Spicy Asian Veggie Pasta

    Serve this dish hot, at room temperature, or chilled as a side dish—to grilled salmon, for instance.

  • Fruited Buckwheat Pancakes

    Add chopped peaches after you have poured the pancakes on the griddle.

  • Carrot Oat Bran Muffins

    Applesauce adds moistness without fat. A non-nutritive sweetener also cuts the calories.

  • Garlic Whipped Potatoes

    Boil potatoes with garlic, then mash with sour cream, and whip until smooth.

  • Do-It-Yourself Minestrone Soup

    In a large pot, heat oil over medium-high heat. Add onion, carrots, celery, garlic, and pot herbs.

  • Go Swiss with Rosti

    Rosti has been called the national dish of German-speaking Switzerland. Rosti is similar to hash browns and is usually topped with cheese.

  • Topped Potatoes

    Sour cream or butter taste delicious on baked potatoes, but they come with a price: Both contain saturated fat and cholesterol. Here's a healthy, and tasty, alternative topping for your next baked potato.

  • All Red and Ready-to-Go Pizza

    Put the flat bread spread with the toppings on a toaster oven tray and use the "top brown" setting. It's ready when the cheese bubbles, in three to five minutes.

  • Roasted Asparagus

    Roast for 15 to 20 minutes (depending on thickness of asparagus), shaking once to turn spears. Pour on balsamic vinegar and serve hot or at room temperature.

  • Mediterranean Vegetable Strata

    Bake at 350 degrees for 45 minutes and let sit for 10 minutes before serving.

  • Fresh Cranberry Applesauce

    Cook chopped apples and cranberries in the microwave for four minutes. Then stir in sugar or sweetener and mash with a fork to desired consistency.

  • Stuffed Peppers

    This meal is generally lightly seasoned, which allows each diner to add condiments to individual taste.

  • Fresh Mushroom Sauce

    Pour over pasta or serve with grilled meat, chicken, or fish.

  • Fresh Tomato Sauce

    Mix all ingredients and refrigerate until ready to use, or use immediately. To make the dipping sauce, put it in a blender and blend on high about 10 seconds.

  • Fresh Lemon Broccoli Pesto-Style Sauce

    Put all ingredients in blender and blend for about 20 seconds. If mixture is too thick, add a little more vegetable broth. Serve hot or cold.

  • Stacked Fruit Salad for One

    Cover the salad loosely and refrigerate, unless you're ready to eat it at once.

  • Amish Potatoes with Lima Beans

    Cubed potatoes are sautéed with onions and lima beans and seasoned with parsley and paprika.

  • Cheddar-Vegetable Surprise

    Each serving contains about 202 calories, 10 g protein, 4 g fat (18 percent calories from fat), 4 mg cholesterol, 33 g carbohydrates, 4 g fiber, and 551 mg sodium.

  • Classic Tomato Sauce

    A 1/2-cup serving of the basic sauce contains approximately 71 calories, 3 g protein, 2 g fat, and 12 g carbohydrates.

  • Blender Bean Dip

    Process the beans and spices in a blender, then refrigerate until ready to serve with baked corn chips or toasted whole-wheat pita triangles.

  • Roasted Vegetables

    Roast carrots, turnips, squash, and garlic for about an hour, stirring once or twice.

  • Florentine-Swiss Omelet for One

    Two eggs, shredded spinach, and reduced-fat Swiss are perfect partners.

  • Polenta with Peppers and Cheese

    Southwestern flavors add flare to this easy favorite.

  • Bronzed Mushrooms

    Fabulous creamed mushrooms that can be served over toast, pasta, chicken, or beef.

  • Mushroom Barley Soup

    A fast and delicious meal that's perfect for lunch or dinner.

  • Skillet Zucchini with Chopped Tomatoes

    Fast and easy side dish that's ready in minutes.

  • Strawberry Spinach Salad

    Sweet and savory combine into a delicious Spring salad.

  • Strawberry Spread

    A healthy topper for toast, waffle or pancakes.

  • Seedless Raspberry Sauce

    This takes some patience, but you will be rewarded with a rich, seedless sauce, perfect for topping anything from fruit, to meat, to chocolate cake!

  • Raspberry Mustard Dip

    You can buy ready-made raspberry mustard, but you won’t find the depth of flavor you get when you mix your own.

  • Summer Squash Saute

    This recipe takes about 10 minutes to cook, once you’ve cut all your vegetables. It’s a good dish to top pasta or serve with grilled chicken, lean beef, or salmon.

  • Apple Coffee Cake

    This cake gets its moistness from the apples and raisins, so it requires little oil.

  • Vegetarian Chili
  • Barley Pilaf

    This is a lovely side dish for chicken or fish.

  • Pear and Quinoa Salad

    A salad that's packed with protein.

  • Updated Macaroni and Cheese

    A healthier version of an all-time family favorite.

  • Tortilla Pizzas

    Low-calorie, kid-friendly recipe that provides 1 cup of healthy vegetables per serving!

  • Fruity Nutty Spinach

    A salad that provides a host of health benefits.

  • Broccoli and Walnut Salad

    This nutty salad is chock full of vegetables and complementary flavors.

  • Roasted Asparagus and Mushrooms with Rosemary

    Roasting really brings out the flavors of this delicious combination.

  • Blue-Green Canapés

    Healthy appetizers for you and your guests.

  • Lima Bean, Mushroom, and Barley Soup

    A protein-packed vegetable soup.

  • Apple Carrot Salad

    Perfect combination of fall flavors