Recipes for Wellness

With the use of convenient baby carrots, this simple recipe comes together fast for a weeknight dinner.

Yield: 4 to 6 servings

Preparation:

In a medium saucepan, combine the baby carrots with remaining ingredients. Stir to blend ingredients. Bring to a boil over high heat. Reduce heat to medium and continue boiling (uncovered) for about 20 to 25 minutes, or until carrots are tender and the liquid has evaporated.

Ingredients:

• 1 pound baby carrots
• 3½ Tbsp orange juice
• 2 Tbsp butter or margarine
• 2 Tbsp brown sugar
• 1½ Tbsp cornstarch
• ½ teaspoon cinnamon

Nutritional Data Per Serving

• Calories: 126
• Fat: 5 g
• Carbohydrates: 19 g
• Protein: 0.5 g
• Sodium: 124 mg

With less calories this cornbread is sure to still be a family classic.

Yield: 10 servings (serving size 1 square)

Preparation:

Preheat oven to 350 OF. Mix together cornmeal, flour, sugar, and baking powder. In another bowl, combine buttermilk and egg. Beat lightly. Slowly add buttermilk and egg mixture to dry ingredients. Add margarine and mix by hand or with mixer for 1 minute. Bake for 20-25 minutes in an 8- by 8-inch, greased baking dish. Cool. Cut into 10 squares.

Ingredients:

• 1 cup cornmeal
• 1 cup flour
• ¼ cup sugar
• 1 tsp baking powder
• 1 cup low-fat (1 percent) buttermilk
• 1 large egg
• ¼ cup soft tub margarine
• 1 tsp vegetable oil (to grease baking pan)

Nutritional Data Per Serving

• Calories: 178
• Fat: 6 g
• Cholesterol: 22 mg
• Sodium: 94 mg

Macaroni and cheese is a popular side dish whose fat and calories can really add up. Our mac and cheese recipe is guilt-free, without sacrificing flavor. Our trick is to add a bit of grated onion and Dijon mustard. Try using whole-wheat noodles for added fiber.

Yield: 6 servings (serving size: 1 cup)

Preparation:

Mix first 11 ingredients in a bowl and then place into a 2-quart casserole dish coated with cooking spray.

Make topping for dish by combining breadcrumbs, margarine and paprika, and sprinkling over the casserole. Cover and bake at 350° for 30 minutes. Uncover; bake 5 minutes or until set.

Ingredients:

• 4 cups cooked elbow macaroni (about 2 cups uncooked)
• 2 cups (8 ounces) shredded reduced-fat sharp cheddar cheese
• 1 cup 1% low-fat cottage cheese, ran threw food processor till smooth
• ¾ cup fat-free Greek yogurt
• ½ cup skim milk
• 2 Tbsp grated fresh onion
• 1½ teaspoons reduced-calorie, reduced fat stick margarine, melted
• ¼ teaspoon salt
• ¼ teaspoon pepper
• ¼ cup egg substitute
• 1 Tbsp dijon mustard
• Vegetable cooking spray
• ¼ cup dry breadcrumbs
• 1 Tbsp reduced-calorie, reduced fat stick margarine, melted
• ¼ teaspoon paprika

Nutritional Data Per Serving

• Calories: 286
• Fat 5g
• Sat Fat 2 g
• Cholesterol 13 mg
• Sodium 617 mg
• Carbohydrate 38 g
• Fiber 2 g
• Protein 22 g

This easy potato side dish is low in sodium but high in flavor.

Yield: 2 cups (serving size about 1/2 cup)

Preparation:

Preheat oven to 350 degrees. Bring four cups of water to a boil. While the water heats, wash potatoes, drain them and cut them in half. Add them to the boiling water and return water to a boil. Reduce the heat and cook three to four minutes, then drain. Place potatoes in a pan sprayed with nonstick cooking spray. Sprinkle potatoes with lemon juice and garlic powder and roast until tender and well browned (about 10 to 20 minutes).

Ingredients:

• 1 pound unpeeled new potatoes
• Nonstick cooking spray
• ½ Tbsp lemon juice
• ½ teaspoon garlic powder

Nutritional Data Per Serving

• Calories: 68
• Fat: <1 gram (0% of calories)
• Fat: <1 gram (0% of calories)
• Cholesterol: 0 mg
• Sodium: 4 mg

Add this healthy mock sour cream to any of your favorites dishes.

Yield: 1½ cups (serving size 1 tablespoon)

Preparation:

Place all ingredients in blender or food processor and blend until very smooth. Use in place of mayonnaise and/or sour cream. Add a little powdered sugar and orange rind, and it becomes a good dip for fresh strawberries. Add curry powder, and it makes a great dip for veggies. Naturally, it is wonderful on baked potatoes or sliced cucumbers.

Ingredients:

• 1½ cups low-fat (1%) or non-fat cottage cheese
• 2 Tbsp skim milk (use less if cottage cheese is very liquid)
• 2 Tbsp lemon juice

Nutritional Data Per Serving

• Calories: 11
• Fat: 0 gram (0% of calories)
• Cholesterol: 1 mg
• Sodium: 59 mg

Colorful veggies and flavorful seasoning makes this orzo dish great.

Yield: 4 servings (serving size ½ cup)

Preparation:

Bring a large pot of water to a rolling boil. Stir in orzo and salt and return to boil. Cook, stirring occasionally to keep the orzo from sticking, for six to 10 minutes, until grains are tender but firm. Drain orzo and transfer to a serving bowl. Add peas, red peppers, dill, one tablespoon of lemon juice and oil, and mix well. Taste and add more lemon juice if desired. Add salt and pepper and serve hot.

Ingredients:

• 1 cup orzo (rice-shaped pasta)
• 1 teaspoon salt
• 1 cup frozen baby peas, thawed
• 1 small red bell pepper, seeded and diced
• 1 Tbsp chopped fresh dill
• 1 to 2 Tbsp fresh lemon juice
• 1 teaspoon olive oil

Nutritional Data Per Serving

• Calories: 224
• Fat: 2 grams (8% of calories)
• Cholesterol: 0 mg
• Sodium: 373 mg

A delightful addition to any meal.

Yield: Approximately six 1-cup servings

Preparation:

Standard Method:

Bring vegetable stock to a simmer in a stock-pot over medium heat; reduce heat to low.

Meanwhile, in a heavy bottom pot, heat the olive oil. Once the oil is heated, sauté the minced shallots for 2-3 minutes until translucent. Stir in the chard stems and sauté briefly.

Add the rice and stir, fully coating the grains in the olive oil. Cook over medium heat for about 1 minute. Stir in half of the asparagus stems and half of the chard leaves.

Add about half a cup of simmering vegetable stock to mixture in heavy bottom pot. Stir until most of the liquid is absorbed. Continue to add stock in half-cup increments, stirring until most of the liquid is absorbed, before adding the next portion. Repeat until the mixture is creamy and a bit loose. This process will take about 20 minutes.

Stir in the remaining greens and asparagus tips, cooking for 2-3 minutes, or until tender.

Turn off the heat and season the risotto with salt and pepper, adding generous amounts of grated cheese, the lemon juice and lemon zest.

Serve on a platter and top with freshly chopped flat-leaf parsley.

Pressure Cooker Method (faster!):

Heat the olive oil in the pressure cooker over medium-high heat. Once the oil is heated, sauté the minced shallots for 2-3 minutes until translucent.

Stir in the chard stems and sauté briefly.

Add the rice and stir, fully coating the grains in the olive oil.

Stir in half of the asparagus stems, half of the chard leaves and the stock. Lock the lid. Bring mixture to the highest pressure and maintain this pressure for 8 minutes. Quick release the pressure and remove the lid. Maintain the high heat and stir in the remaining greens and asparagus tips, cooking for 2-3 minutes, or until tender. Add additional stock if necessary. Season the risotto with salt and pepper, adding generous amounts of grated cheese, the lemon juice and lemon zest.

Serve on a platter and top with freshly chopped flat-leaf parsley.

Ingredients:

• 2 Tbsp olive oil
• 1 small shallot, minced
• 2 bunches rainbow chard (or other chard), chopped (with leaves and stems chopped separately)
• 1½ cups Arborio or risotto rice
• 3½ cups of low-sodium vegetable broth
• 1 lb. fresh asparagus with ends trimmed, cut in 1-inch pieces, tips included
• 1 lemon, juiced
• Freshly grated Pecorino Romano
• Salt and pepper, to taste
• Pinch of lemon zest
• Flat-leaf Italian parsley (or other parsley), chopped, to garnish

Nutritional Data Per Serving

• Calories: 130
• Fat: 5 g
• Carbohydrates: 14 g
• Protein: 6 g
• Sodium: 230 mg

Tasty combination of unexpected flavors.

Yield: 6 servings

Preparation:

Put oven racks in upper and lower thirds of oven and preheat oven to 450 F.

Halve squash lengthwise. Then, cut off and discard stem ends. Scoop out seeds and cut squash lengthwise into ¾-inch-wide wedges.

Toss squash with black pepper, ¾ teaspoon salt and 2 tablespoons oil in a bowl. Then, arrange, cut sides down, in two large, shallow baking pans. Roast squash, switching position of pans halfway through roasting, until squash is tender and undersides of wedges are golden brown, 25 to 35 minutes.

While squash roasts, mince garlic and mash to a paste with remaining ¼ teaspoon salt. Transfer paste to a small bowl and whisk in lime juice, chile (to taste), cilantro and remaining ¼ cup oil until combined. Transfer squash, browned sides up, to a platter and drizzle with vinaigrette.

Ingredients:

• 2 (1½ to 1¾- pound) acorn squash
• ½ teaspoon black pepper
• 1 teaspoon salt
• 6 Tbsp olive oil
• 1 garlic clove
• 1½ Tbsp fresh lime juice, or to taste
• 1 to 2 teaspoons finely chopped fresh hot red chile, including seeds
• 2 Tbsp chopped fresh cilantro

Nutritional Data Per Serving

• Calories: 227
• Fat: 14 g
• Carbohydrates: 31 g
• Protein: 2 g
• Sodium: 396 mg

A new variation on an old standby - cabbage slaw.

Yield: 6 servings

Preparation:

Whisk canola oil, sesame oil, vinegar, maple syrup, mustard, salt and poppy seeds in a large bowl. Add sweet potato, cabbage, scallions and Serrano/ jalapeno, if using; toss to combine. Serve immediately.

Ingredients:

• 1½ Tbsp canola oil
• 3 Tbsp toasted sesame oil
• 4½ Tbsp white wine vinegar
• 3 Tbsp maple syrup
• 3 teaspoons Dijon mustard
• ½ teaspoon salt
• 1 Tbsp poppy seeds
• 3 cups coarsely grated peeled sweet potato (about 1 large)
• 3 cups thinly shredded Napa, or Savoy, cabbage
• 4 scallions, trimmed and thinly sliced
• 1 teaspoon finely minced Serrano, or jalapeno pepper, with seeds (optional)

Nutritional Data Per Serving

• Calories: 161
• Fat: 11 g
• Carbohydrates: 15 g
• Protein: 1 g
• Sodium: 245 g
• Fiber: 2 g

A Thanksgiving classic without the guilt of counting calories.

Yield: 15 servings (estimate)

Preparation:

Place sweet potatoes in a large saucepan and cover with water. Bring to a boil. Cover and cook over medium heat until tender, 10 to 15 minutes. Drain well and return to the pan. Mash with a potato masher. Measure out 3 cups. (Reserve any extra for another use.) Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray. Whisk eggs, oil and honey in a medium bowl. Add mashed sweet potato and mix well. Stir in milk, orange zest, vanilla and salt. Spread the mixture in the prepared baking dish. To prepare topping, mix flour, brown sugar, orange juice concentrate, oil and butter in a small bowl. Blend with a fork or your fingertips until crumbly. Stir in pecans. Sprinkle over the casserole. Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes.

Ingredients:

• 2, ½ pounds sweet potatoes (3 medium), peeled and cut into 2-inch chunks
• 2 large eggs
• 1 Tbsp canola oil
• 1 Tbsp honey
• ½ cup low-fat milk
• 2 tsp. freshly grated orange zest
• 1 tsp. vanilla extract
• ½ tsp. salt

Topping:

• ½ cup whole-wheat flour
• 1/3 cup packed brown sugar
• 4 tsp. frozen orange juice concentrate
• 1 Tbsp. canola oil
• 1 Tbsp butter, melted
• ½ cup chopped pecans

Nutritional Data Per Serving

• Calories: 186
• Fat: 6.1 grams (9% of calories)
• Cholesterol: 31 mg
• Sodium: 104 mg

This colorful and low in fat coleslaw recipe is great to take to any BBQ!

Yield: 4 servings (serving size 6 oz)

Preparation:

In a large bowl, combine mayonnaise, yogurt, mustard, vinegar, sugar and caraway seeds, if using. Season with salt and pepper. Add cabbage and carrots and toss well. Serve within two hours or preparation.

Ingredients:

• 3 Tbsp reduced-fat mayonnaise
• 3 Tbsp plain non-fat yogurt
• 1 Tbsp Dijon mustard
• 2 teaspoons cider vinegar
• 1 teaspoon sugar
• ½ teaspoon caraway seeds (optional)
• Salt and freshly ground black pepper, to taste
• 2 cups shredded red cabbage (approx. ¼ of a small cabbage head)
• 2 cups shredded green cabbage (approx. ¼ of a small cabbage head)
• 1 cup grated carrots (approx. 2 medium carrots)

Nutritional Data Per Serving

• Calories: 70
• Fat: 3 grams (39% of calories)
• Cholesterol: 4 mg
• Sodium: 37 mg

With under 20 calories per serving, this creamy dressing won't be adding inches to your waistline.

Yield: 1 cup (serving size 2 tablespoons)

Preparation:

Combine yogurt and buttermilk in blender or food processor and mix. Add the remaining ingredients and mix again. Refrigerate for at least one hour before serving.

Ingredients:

• 2/3 cup nonfat plain yogurt
• 2/3 cup nonfat buttermilk
• 1 Tbsp fresh parsley, chopped
• 1 small clove garlic, finely minced
• ½ teaspoon fresh oregano, chopped
• ½ teaspoon fresh basil, chopped
• 2 Tbsp reduced-fat mayonnaise

Nutritional Data Per Serving

• Calories: 14
• Fat: <1 gram (0% of calories)
• Fat: <1 gram (0% of calories)
• Cholesterol: 2 mg
• Sodium: 24 mg