5 min read
This rich autumn soup takes only 30 minutes to make, yet is filling and warm on a cool autumn evening. Tastes great with cornbread and a salad (Sesame Ginger Coleslaw would be a great accompaniment!). This soup is especially high
5 min read
So simple, yet so flavorful, the toasted almonds bring this dish to life! Especially good with Chicken n’ Mushrooms in Sherry Cream Gravy. Ingredients: cooking spray 1/3 cup almonds 1 tablespoon butter 2 pounds green beans, trimmed
5 min read
This soup is so creamy and full of vegetables that it’s almost a stew, yet has the rich flavor of the classic comfort-food soup. Ingredients: 1 (49.5-ounce) can fat-free chicken broth 1 pound chicken breast, skinless and boneless
5 min read
[Mood Tip: Cooked carrots have 34 percent more phenolics, an antioxidant that helps protect the brain from cell damage, than raw carrots. Heating partially breaks down the plant’s cell walls, releasing more of these healing phenolic
5 min read
A delicious, crusty vegetable side dish or vegetarian entree. Serve with your favorite pasta and Low-Fat Caesar Salad for a complete meal. Ingredients: cooking spray 1 medium eggplant (about pound), peeled, cut into 1 ½-inch-thick
5 min read
[Food Tip: If you should overcook the broccoli by mistake, just make it a pureed side dish. Add the broccoli to your food processor, add some fat-free half & half, and blend until smooth. Sprinkle with reduced-fat Parmesan cheese.]
5 min read
Surprising how well the flavors of sweet blueberries and tart lime work when combined for a refreshing, not-too-sweet beverage. Ingredients: 1 (12-ounce) can frozen limeade 3 cups cold water 1 1/2 cups blueberries, frozen zest of
5 min read
[Food Tip: Essential oils are what give herbs their flavors and aromas. These oils evaporate when herbs are exposed to air and heat, which is why some herbs are much more flavorful when used fresh, including basil, chervil, parsley,
5 min read
To save time in the morning, prepare the scone cake the day before. Just reheat a slice or two in the microwave! For the best mix of carbohydrate and protein, slice scones in half like a sandwich and spread with peanut butter or
5 min read
[Mood Tip: Beans are an excellent source of iron, supplying 3.6 milligrams for every cup. A deficiency of this mineral contributes to shortened attention span, lowered IQ and intelligence, lack of motivation, poor hand-eye coordination,
5 min read
A spicy, low-fat snack packed with complex carbohydrates, this dip is great for a party or an early afternoon snack. Ingredients: 3 cups from recipe for Black Beans with Cumin and Chipotle Peppers 1 teaspoon lemon juice 1 package
5 min read
Toasting walnuts intensifies the flavor, so you use less in recipes. Toasted wheat germ has a natural nutty flavor and, when combined with currants, gives a sweet, rich taste. Ingredients: 2 tablespoons walnuts, chopped 2 tablespoons
5 min read
[Mood Tip: Avocados are high in fat, but the fat is heart- and body-friendly monounsaturated fat. Research shows that including some of these fats in the diet (from nuts, seeds, olives, or avocados) helps with weight loss, possibly
5 min read
The buffet isn’t complete without a few good dips. This one is fat-free, yet tastes just like full-fat. Serve with raw vegetables, whole grain crackers, or whole wheat pita triangles. Ingredients: 1 (14-ounce) can water-packed
5 min read
[Food Tip: A comfort food lunch for kids and adults that has been prized in American culture for decades because it is both inexpensive and nourishing. The origin of the Sloppy Joe might be Sioux City, Iowa where the “loose-meat
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