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| Breakfast | Blueberry Pancakes | Scientists at the U.S. Department of Agriculture Human Nutrition Center have found that blueberries rank No. 1 in antioxidant benefits, compared to 40 other fresh fruits and vegetables. | Download |
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| Breakfast | Breakfast Egg Pita Pizza | Egg whites are a wonderful source of cheap protein but the yolk has some wonderful benefits. Yolks contain choline which is the key component in cell membrane structures and acetylcholine, a neurotransmitter...very important in brain function and health. | Download |
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| Breakfast | Egg Vegetable Salad Wraps | Not only are eggs a low-cost and low-carb source of protein and other nutrients. Eggs have lots of vitamins. They are rich in the B vitamin family, and also contribute vitamins A and D. | Download |
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| Breakfast | Healthy Buttermilk Waffles | A warm waffle topped with your favorite jam makes a hearty and special breakfast anytime. Once prepared, these can be wrapped individually and frozen for up to 3 weeks.
| Download |
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| Breakfast | Spicy Tomatillo Scrambled Eggs | Tomatillos look like little green tomatoes, except that they have a delicate husk-like covering and a sticky skin underneath. Try this dish with a sprinkle of reduced-fat cheddar cheese or scoop it into a whole-wheat tortilla.
| Download |
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| Breakfast | Sweet Potato Cakes | A delicious flavorful pancake full of great nutrients and tastes great! Sweet potatoes are are lovely source of dietary fiber, naturally occurring sugars, complex carbohydrates, protein, vitamins A and C, iron and calcium. | Download |
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| Breakfast | Sweet Potato Pancakes | Another great recipe...sweet potatoes have twice the recommended daily allowance of vitamin A, 42 percent of the recommendation for vitamin C, four times the RDA for beta carotene, and, when eaten with the skin, provides more of that fabulous fiber. | Download |
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| Breakfast | Turkey-Apple Sausage Patties | A great high protein & low fat alternative to the high saturated fat beef sausage. Great with some nutritious whole wheat pancakes for a well balanced breakfast. | Download |
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| Breakfast | Whole Wheat Pancakes | These whole-wheat pancakes are light and delicious. Add some chopped berries if you like, and serve with warmed fruit or sugar free maple syrup. Just steer clear of butter! | Download |
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| Main Meals | Almond-Crusted Turkey Cutlets with Papaya-Orange Salsa | Turkey is a good source of the cancer-protective nutrient, the B vitamin, niacin. Components of DNA require niacin, and a deficiency of niacin as well as other B-complex vitamins has been directly linked to genetic or DNA damage.
| Download |
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| Main Meals | Apricot-Ginger Pork Tenderloin | Pork tenderloin is just as lean as the leanest type of chicken, a skinless chicken breast. In fact, many cuts of pork from the loin (like pork chops and pork roast) are leaner than a skinless chicken thigh.
| Download |
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| Main Meals | Asian Chicken & Brown Rice Lettuce Wraps | Health benefits of brown rice : 1) Provides all necessary carbohydrates requirements, 2) Rich in fiber, 3) Helps control blood sugar, 4) Helps control cholesterol, 5) It is a body building food, and 6) Beneficial for stomach and intestinal ulcers. | Download |
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| Main Meals | Baked Lemongrass Snapper | A wonderful blend of seasonings. A great heart healthy meal and a wonderful source of quality protein. Snapper is an excellent source of vitamin B12...one 4-oz serving provided 66.2% of the daily value, and a good source of vitamin B6 as well. | Download |
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| Main Meals | Baked Sea Bass With Chermoula | Chermoula is a flavorful Moroccan condiment, most often used in fish dishes although it’s also fantastic on chicken, beef, and lamb. If sea bass is unavailable, try salmon, monkfish, or cod. You can use parsley in place of cilantro—or a mix of both.
| Download |
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| Main Meals | Chicken and Black Bean Tacos | Ground chicken, black beans, and a handful of seasonings make these soft tacos a favorite. Chicken is rated as a very good source of protein, providing 67.6% of the daily value for protein in 4 ounces. | Download |
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| Main Meals | Chicken Quesadillas with Avocado-Tomato Salsa | This tasty Tex-Mex has lower-fat tortillas and cheese. The splurge: avocado. Though high in fat, it's mostly the heart-healthy kind; plus, avocados have a natural cholesterol reducer.
| Download |
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| Main Meals | Chicken with Black-Eyed Peas & Yellow Rice | Beans combined with whole grains such as brown rice or even white rice, offers a fat-free high quality protein proviiding all of your essential amino acids making this dish a complete protein. | Download |
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| Main Meals | Chicken With Puttanesca Sauce | Tomatoes contain lycopene which has been shown to help protect against prostate as well as breast, pancreatic and intestinal cancers, especially when consumed with fat-rich foods, such as avocado, olive oil or nuts..lycopene is a fat-soluble carotenoid. | Download |
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| Main Meals | Cuban-Spanish Pork & Rice | Full of spice and exotic flavors, this Cuban take on the classic Spanish paella is an easy way to feed a hungry crowd.
| Download |
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| Main Meals | Curry Shrimp On Brown Rice | Shrimp is an excellent source of selenium and unusually low-fat, low-calorie protein. Shrimp also emerged as a very good source of vitamin D and vitamin B12. | Download |
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| Main Meals | Greek Chicken with Lemon and Mint | Fresh herbs are tucked under the skin of the chicken breast for added flavor. Chicken is a very good source of the cancer-protective B vitamin, niacin. A four-ounce serving of chicken provides 72.0% of the daily value for niacin.
| Download |
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| Main Meals | Grilled Caribbean Chicken Breasts | Imagine tropical breezes and an ocean sunset accompanying this delicious Caribbean chicken.
Ahhhhhh Jamaica : )
| Download |
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| Main Meals | Grilled Chipotle-Herb Chicken Sandwiches | Chipotles chilies peppers are smoked jalapeno chili peppers and are also known as chili ahumado. These chilies are usually a dull tan to coffee color and measure approximately 2 to 4 inches in length and about an inch wide. | Download |
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| Main Meals | Grilled Sesame Salmon | This flavorful, heart-healthy dish cooks up quickly but looks impressive, making it a perfect meal. Enjoying salmon just twice weekly may help raise omega-3 Levels at least as effectively as daily fish oil supplementation.
| Download |
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| Main Meals | Grilled Spanish Mackerel With Quick Pickled Onions | Tangy pickled onions are the perfect foil for the rich taste of mackerel — a terrific fish that is high in omega-3 fatty acids and B vitamins. Stick with Spanish mackerel and avoid king mackerel, which has been found to have high mercury levels.
| Download |
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| Main Meals | Grilled Whole Wheat Pita Wedges with Caramelized Onions | If you select 100% whole wheat products, the bran and the germ of the wheat will remain in your meals and the health benefits will be impressive. Whole wheat is a good source of dietary fiber and manganese and magnesium. | Download |
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| Main Meals | Herbed Goat & Cream Cheese Sandwiches | Compared to cream cheese from cow milk, goat cheese is lower in fat, calories and cholesterol and provides more calcium and fewer carbs than cream cheese. Montchevre goat cheeses are all natural and contain no hormones, additives or preservatives.
| Download |
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| Main Meals | Lean Fish and Chips | Cod would make a great substitute if halibut is out of season or too expensive. For an extra nutritional punch, feel free to use sweet potatoes instead of russets for the fries. Serve with a wedge of lemon and a side dish of peas. | Download |
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| Main Meals | Mediterranean Vegetable Sandwiches | The beauty of a Mediterranean meal is the harmonious blend of tantalizing flavors and healthy, wholesome foods. TMediterranean-inspired recipe is filled with fiber-rich vegetables, chickpeas, and reduced-fat cheese. | Download |
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| Main Meals | Minted Mango Halibut | Cooking in foil is a great way to lock in flavors, and ensures that the halibut is steamed to perfection. If halibut is unavailable or too expensive, another firm-fleshed white fish will do. | Download |
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| Main Meals | Parmesan Baked Chicken Breasts | A great alternative to Shake-N-Bake...made with whole grain bread crumbs for added fiber. Chicken is also a good source of the trace mineral, selenium which is a fundamental importance to human health. | Download |
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| Main Meals | Pepper-Crusted Tenderloin of Beef | Because corned beef is extremely high in saturated fat, it's not recommended following a healthy diet. Instead, pair this scrumptious alternative with the traditional side of cabbage.
| Download |
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| Main Meals | Pork Tenderloin with Roasted Plums & Rosemary | Plums contain phytonutrients called neochlorogenic & chlorogenic acid. These are classified as phenols and function as antioxidants providing protection from superoxide anion radical & prevents damage to our neurons and fats that form our cell membranes. | Download |
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| Main Meals | Risotto with Edamame, Arugula & Porcini | Porcini mushrooms are low in carbohydrates, calories and sodium and are cholesterol and fat free! They are high in riboflavin and contain as much fiber as 1 medium tomato. They are also a good source of niacin, pantothenate and copper | Download |
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| Main Meals | Roasted Vegetable Enchiladas | Filled with bell peppers, pinto beans, mushrooms, and onions, these colorful enchiladas can be mostly made ahead — perfect for entertaining. Pass some crumbled queso fresco, chopped fresh cilantro, and diced avocado at the table.
| Download |
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| Main Meals | Smoked Salmon Frittata | In addition to being packed with antioxidants, omega-3 fatty acids and other important nutrients, salmon can also be easily cooked and blends well with different flavors.
| Download |
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| Main Meals | Sole Fillet With Basil and Tomatoes | Sole With Basil and Tomatoes is a simple low-fat supper that's perfect for any night of the week. Colorful and fragrant, the sweetness of the basil and tomatoes goes very well with mild white fish like sole. | Download |
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| Main Meals | Thai Turkey Burgers | A hallmark of Thai food is its balanced use of the four flavors—hot (spicy), sweet, sour and salty—whether in each individual dish or the meal as a whole.
| Download |
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| Main Meals | Tuna, Broccoli and Rice | Ounce for ounce, boiled broccoli has more vitamin C than an orange and as much calcium as a glass of milk. One medium spear has three times more fiber than a slice of wheat bran bread and one of the richest sources of vitamin A.
| Download |
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| Main Meals | Turkey and White Bean Chili | This yummy chili can be made many different ways, if you want to experiment. Try using chicken instead of turkey, or navy, black, or pinto beans in place of the white ones. | Download |
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| Main Meals | Turkey Cheese Spinach Roll-Ups | These wraps are great for a higher protein & low carb quick snack, or pair them with some low-sodium vegetable soup and/or veggies for a healthy meal. | Download |
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| Main Meals | Turkey Spinach Noodle Casserole | A 5-ounce serving of turkey provides almost half of the recommended daily allowance of folic acid, and is a good source of vitamins B, B1,B6, zinc and potassium. Stick to white turkey meat for a leaner choice of meat. | Download |
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| Main Meals | Vegetable Lasagna | Great low fat and high fiber alternative version. Perfect for diebetics and vegetarians. Use whole wheat lasagna noodles for a much healthier choice. | Download |
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| Salads | Asian Green Bean Stir-Fry | Pungent and savory black bean-garlic sauce is the secret ingredient in this ultra-quick stir-fry.
| Download |
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| Salads | Athlete's Veggie Salad | Calorie for calorie, leafy green vegetables like spinach provide more nutrients than any other food. Researchers have identified at least 13 different flavonoid compounds in spinach that function as antioxidants and as anti-cancer agents. | Download |
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| Salads | Corn and Basil Salad | Corn is a good source of many nutrients including thiamin (vitamin B1), pantothenic acid (vitamin B5), folate, dietary fiber, vitamin C, phosphorus and manganese.
| Download |
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| Salads | Edamame Salad | This recipe is very satisfying, thanks to protein and fiber rich edamame. Pair the beans with grilled salmon, as done here, for a totally easy but tastes-like-it-took-all-day-to-cook meal.
| Download |
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| Salads | Hazelnut, Goat Cheese, and Tomato Salad with Chive Champagne Vinaigrette | When compared to cow milk products like cream cheese, goat cheese is lower in fat, calories and cholesterol. It also provides more calcium and fewer carbohydrates than cream cheese. | Download |
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| Salads | King Crab & Potato Salad | Crab meat is very healthy, good protein, low fat, very tasty. Also rich in Omega-3 fatty acids, which are believed to be linked to good heart health. Be it from the legs, or the main body of the crab, it's all good. | Download |
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| Salads | Light Shrimp Salad | Here's a quick and easy appetizer or sandwich filling that's low fat, low calorie, and a snap to put together. Serve atop red lettuce or romaine, or stuff into a whole-grain pita for a tasty sandwich. | Download |
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| Salads | Low Fat Rice and Black Bean Salad | Enjoy this easy to assemble rice and black bean salad with your favorite grilled or broiled fish, chicken, pork or lean beef dish. For quick preparation, use pouches of 90-second microwavable rice, or cook parboiled rice, which is ready in 10 minutes.
| Download |
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| Salads | Marinated Vegetable Salad | A wonderful vegetable blend great for diebetics and vegetarians...low in calories. Veggies contain antioxidants like vitamin C which helps the body to repair after long bouts of stress and illness and help to protect the body in the future. | Download |
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| Salads | Pork & Mango Salad | Mango chutney supplies the flavor for this exotic vinaigrette, which is a natural for complementing the flavor of pork. Look for chutney next to the jams and jellies at the supermarket.
| Download |
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| Salads | Quinoa & Smoked Tofu Salad | Quinoa has excellent reserves of protein, and unlike other grains, is not missing the amino acid lysine, so the protein is more complete. Quinoa offers more iron than other grains and contains high levels of potassium and riboflavin. | Download |
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| Salads | Roast Pork Salad With Ginger-Pineapple Dressing | Pineapple is an excellent source the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. | Download |
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| Salads | Salmon Salad with Crisp Pototoes | This light salad features a bed of crispy potatoes, some heart healthy salmon, flavorful greens, and topped off with some delicious dressing.
| Download |
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| Salads | Sesame Chicken Salad | Sesame seeds contain two unique substances: sesamin and sesamolin. Both belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure. | Download |
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| Salads | Shrimp and Mango Salad | Perfect for late spring or summer, this colorful salad makes a great lunch or light supper. The spicy dressing is offset by the sweetness of the mangoes and tomatoes. | Download |
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| Salads | Shrimp, Edamame and Artichoke Salad | Edamame adds some fat to this salad--supplying essential-fatty-acids, which our bodies cannot manufacture, so eating soybeans is a good use of your fat allowance.
| Download |
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| Salads | Spicy Thai Shrimp Salad | Toss shrimp, bell pepper, cucumber, and herbs with a spicy dressing to make this colorful and tasty salad.
| Download |
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| Salads | Spinach & Shrimp Salad with Chili Dressing | A serrano chili and a blend of spices gives this salad a spicy kick. Spinach is low in calories, yet extremely high in vitamins, minerals and other phytonutrients (natural plant chemicals with human nutritional value).
| Download |
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| Salads | Steak and Mushroom Salad | This spinach salad combines the classic flavors of grilled steak, mushroom, and blue cheese for a satisfying and healthful dinner salad. And you only need five ingredients!
| Download |
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| Salads | Tomato Cucumber Salad | Here's a simple and refreshing side salad that pairs nicely with grilled lean meat, chicken or fish. A light balsamic vinegar dressing, plus a little chopped fresh basil, transforms this easy-to-assemble tomato cucumber salad into something special.
| Download |
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| Salads | Tuna and Shell Pasta Salad | This is an ideal low fat and high fiber salad. You could substitute the tuna with chicken and have a great salad or even just do the pasta salad. | Download |
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| Salads | Tuna and Spinach Salad | A simple and nutritious salad of tuna, tomatoes, spinach, white beans, mushrooms and artichoke hearts, dressed in a light vinaigrette.
| Download |
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| Side Dishes | Artichoke and Tomato Pasta | Artichokes are one of the most nutrient-packed vegetables on the planet. They are an excellent source of dietary magnesium, fiber, Vitamins A and C, folic acid, chromium, potassium, biotin, manganese, niacin, riboflavin and thiamine. | Download |
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| Side Dishes | Bakes Lemon Fries | Who doesn't love the savory crunch of fried foods? With a few tweaks, make lighter versions of chicken, fries, onion rings and other fried classics.
| Download |
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| Side Dishes | Brown Rice and Goat Cheese Cakes | Medium-grain brown rice has a toothsome texture and nutty flavor that complement creamy, earthy goat cheese in these elegant cakes. Serve over salad greens as a main course.
| Download |
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| Side Dishes | Couscous with Asparagus | Made from coarsely-ground, pre-cooked semolina, couscous is a refined durum wheat flour that has been rolled into thin strands, crumbled into tiny pieces, steamed and dried. Great in salads, pilafs or combined with sautéed veggies for a side dish. | Download |
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| Side Dishes | Farrotto with Artichokes | Farro is a high-fiber whole grain that is an ancestor of modern wheat. It is commonly used in Italian cooking and is becoming more popular in the U.S.
| Download |
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| Side Dishes | Sweet Potato Bread | Enjoy a slice of sweet potato bread as a snack or pack one for lunch. If you don't like dates, use raisins instead. | Download |
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| Side Dishes | Vietnamese Pork Rolls | These rolls are special, yet not hard to make. A simply dressed green salad with cucumber or radish would be a perfect accompaniment. Cut them on the diagonal or cut the lettuce leaves into thirds and roll up smaller, hors d’oeuvre-size pieces. | Download |
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| Sides Dishes | Low Fat Mexican Beans and Rice | Mexican Rice and Beans makes a great side dish for a grilled chicken, fish or pork entree, or use as a burrito filling, with a sprinkling of reduced-fat cheese.
| Download |
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| Soups | Cabbage and Chicken Soup | You can use this cabbage and chicken soup recipe to make the best use of your Sunday leftovers. Or you can start with fresh chicken and cabbage ingredients, the choice is yours to make.
| Download |
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| Soups | Carrot, Tomato and Zucchini Soup | Enjoy a bowl of warming carrot, tomato and zucchini soup with a slice of warm crusty whole-grain bread. | Download |
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| Soups | Italian Peasant Soup with Cabbage, Beans and Cheese | A well-stocked pantry is a good starting point for making a hearty homemade soup like this one. Just add some fresh vegetables, bread and cheese and you've got dinner.
| Download |
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| Soups | Italian Vegetable Soup | Soup makes a perfect lunch. It's filling and highly nutritious. Enjoy this soup with a green salad drizzled with your favorite low-fat or fat-free dressing.
| Download |
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| Soups | Pea and Mint Soup | Mint is known for its ability to sooth the digestive tract and reduce the severity and length of stomach aches. Also, it has shown promise at easing the discomfort associated with irritable bowel syndrome, and slowing the growth of many bacteria and fungi | Download |
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| Soups | Vegetarian Black Bean Soup with Cilantro-Lime Cream | Black beans are rich in dietary fiber which is the primary factor in the cholesterol-lowering power of beans. Fiber binds with the bile acids that are used to make cholesterol which is excreted eventually thus lowereing your overall cholesterol levels. | Download |
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| Soups | Very Vegetable Soup | Soups are full of nutrients, may be low in calories and are great for the diet of sick people, children and people of all ages. Soup and salad together are a smart choice as these are filling foods. | Download |
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| Soups | White Turkey and Rice Soup | My favorite way to enjoy leftover turkey is to use it in a soup. It's pretty much a meal in itself. Of course, this soup works equally well with leftover roasted chicken.
| Download |
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| Sweet Snacks | Almond Butter and Jelly Cookies | A one and a half ounce handful of almonds is a leading source of vitamin E and magnesium and provides protein, fiber, potassium, calcium, phosphorus and iron in 246 calories. | Download |
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| Sweet Snacks | Baked Rice Pudding | A high protein and low fat dessert that is sure to satisfy your sweet tooth. | Download |
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| Sweet Snacks | Blueberries and Yogurt | Blueberries rank No. 1 in antioxidant benefits, compared to 40 other fresh fruits and vegetables. Antioxidants help neutralize harmful “free radicals” that can lead to cancer and other age-related diseases. | Download |
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| Sweet Snacks | Carrot Cake Oat Bread | A wonderful low fat and high fiber treat with very low sugar...you should definitely give this recipe a try! | Download |
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| Sweet Snacks | Cherry Almond Dark Chocolate Clusters | One of my favorite indulgences : ) Eating a small, 1.6-ounce bar of dark chocolate every day is good for you. Dark chocolate is a potent antioxidant. Antioxidants gobble up free radicals, destructive molecules that are implicated in heart disease. | Download |
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| Sweet Snacks | Fresh Fruit Salad | Use whatever fresh fruit is in season when making this salad. The banana dressing is very light and compliments the fruit...yummy : ) | Download |
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| Sweet Snacks | Fruit Salad with Mint and Lime | Just adding a few ingredients to these already colorful, sweet-tasting fruits makes for a visually appealing and appetizing treat. Serve this refreshing and very pretty dessert as is or with a dollop of plain fat-free or low-fat yogurt.
| Download |
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| Sweet Snacks | Mango-Strawberry Smoothie | Mango-Strawberry Smoothie made with tofu. Tofu, also known as soya bean curd, has been called the perfect food. It is high in protein, low in saturated fats and a good source of calcium as well as vitamin E. It is also cholesterol free. | Download |
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| Sweet Snacks | Pumpkin Custard | A delicious recipe for pumpkin lovers! Low in fat and high in protein, you can't go wrong with this delicious treat. | Download |
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| Sweet Snacks | Spicy Mixed Nuts | A flavorful blend of nuts, soybeans, and spices makes a supercharged snack that provides an energy boost. Pack small amounts of the cooled mixture into resealable bags for quick grab-and-go snacks.
| Download |
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| Sweet Snacks | Sugar Free Cherry Cheesecake | A great low carb alternative to the ohhh sooo rich version of the sinful original. Great for diebetics! | Download |