Pumpkin Pie
November 9, 2009 by Dale Benedict
Filed under Recipes
PUMPKIN PIE
Healthier Makeover by: Tanya Zuckerbrot, M.S., R.D., a Miami-based nutritionist and author of The F-Factor Diet. (www.ffactordiet.com)
Ingredients:
Directions:
Traditional: (per serving: 1/8 of a 9-inch pie, 5 ounces) 277 calories
Healthier Makeover: (per serving: 1/8 of a 9-inch pie, 5 ounces) 165 calories, 1.5 grams fat, 0.5 grams saturated fat, 170 milligrams sodium, 32 grams carbohydrate, 6 grams protein, 2 grams dietary fiber
Saving: 112 calories
Serves: 8
Cranberry Chutney
November 9, 2009 by Dale Benedict
Filed under Recipes
CRANBERRY CHUTNEY
In addition to accompanying any duck or turkey dish, the chutney, like the cranberry itself, is versatile and can be spread on bread or cheese, used in lieu of butter or served as a side dish. Cranberries are very high in antioxidants and certain nutrients that may provide protection against bacteria associated with food poisoning and urinary tract infections. You can make your own cranberry sauce, but you’ll need sugar or Splenda to make it gel; other sugar substitutes don’t work.
Healthier Makeover by: Cindy Taccini, manager of the Ocean Spray Test Kitchen. (www.oceanspray.com)
Ingredients:
Directions:
Traditional: Homemade Jellied Cranberry Sauce (per 2-tablespoon serving): 115 calories
Healthier Makeover: (per 2-tablespoon serving): 33 calories, 0 grams protein, 9 grams carbohydrate, 0 grams fat
Saving: 82 calories
Serves: 10
Smashed Potatoes
November 9, 2009 by Dale Benedict
Filed under Recipes
ULTIMATE SMASHED POTATOES
Smashed potatoes have the skins on and are a little chunkier than standard mashed potatoes. Caramelized onions will make this familiar side dish a healthy family favorite. In addition to having fewer calories, the makeover contains 16 milligrams vitamin C and 655 milligrams potassium.
Healthier Makeover by: Bruce Weinstein and Mark Scarbrough, chefs and co-authors of The Ultimate Potato Book, for the U.S. Potato Board. (www.ultimatecook.com)
Ingredients:
Directions:
Traditional: (per 5.7-ounce serving): 208 calories
Healthier Makeover: (per 5.7-ounce serving): 128 calories, 2 grams total fat, 1 gram saturated fat, 261 milligrams sodium, 25 grams carbohydrate, 4 grams protein, 2 grams dietary fiber
Saving: 80 calories
Serves: 8
Green Bean Casserole
November 9, 2009 by Dale Benedict
Filed under Recipes
GREEN BEAN CASSEROLE
To lighten up this traditional favorite, we used crushed low-sodium crackers on top of sautéed fresh onions instead of fried onions, which reduced the fat, sodium and calories. Substituting nonfat milk for whole milk further decreased the fat and calories.
Healthier Makeover by: Karen Lush, M.P.H., R.D., corporate dietitian and program development manager for Jenny Craig. (www.jennycraig.com)
Ingredients:
Directions:
Traditional: (per 3/4-cup serving): 170 calories
Healthier Makeover: (per 3/4-cup serving): 105 calories, 3 grams total fat, 0.8 grams saturated fat, 224 milligrams sodium, 17 grams carbohydrate, 3 grams protein, 3 grams dietary fiber
Saving: 65 calories
Serves: 6
Sweet Potato Puree’
November 9, 2009 by Dale Benedict
Filed under Recipes
SWEET POTATO PURÉE WITH SMOKED CHILI AND MAPLE SYRUP
You’ll need a steamer, a vegetable peeler and food processor to make this recipe. The dish can be made ahead and gently re-warmed in the oven, covered with foil.
Healthier Makeover by: Katy Sparks, vice president of culinary research and development for Great Performances, a New York catering and events company. (www.greatperformances.com)
Ingredients:
Directions:
Traditional: 282 calories
Healthier Makeover: (per 2/3-cup serving): 105 calories, 2 grams fat, 363 milligrams sodium, 23.6 grams carbohydrate, 2.2 grams protein, 1.9 grams dietary fiber
Saving: 177 calories
Serves: 6 to 8
Healthy Stuffing
November 9, 2009 by Dale Benedict
Filed under Recipes
HEALTHY STUFFING
Traditional stuffing recipes, which use fatty meat and low-fiber white bread, are not only high in calories but also tend to be low in nutrient value. This healthier makeover substitutes whole-wheat bread to add fiber and leaner turkey in less quantity. It also uses an egg substitute instead of whole eggs and heart-healthy canola oil instead of butter.
Healthy Makeover by: Toby Amidor, M.S., R.D., senior nutrition instructor at The Art Institute of New York City. (www.artinstitutes.edu/newyork)
Ingredients:
Directions:
Traditional: (per 1.5-cup serving): 394 calories
Healthier Makeover: (per 1.5-cup serving): 219 calories, 7 grams fat, 28 grams carbohydrate, 17 grams protein
Saving: 175 calories
Serves: 10
Energy Muffins
October 19, 2009 by Dale Benedict
Filed under Recipes
Finally, a great-tasting muffin recipe with no added sugar! Naturally sweetened with banana and blueberries, these muffins are as sweet as they are delicious. Enjoy one with a side of scrambled egg whites for a quick and nutritious breakfast. Servings: 18
Here’s what you need…
- 1 cup mashed banana
- 2 egg whites
- 1/2 cup water
- 1/3 cup refined coconut oil
- 2 cups wheat flour
- 1 teaspoon baking soda
- 2 1/4 teaspoons baking powder
- 1 cup frozen blueberries, left to thaw in a strainer
- Preheat oven to 350 degrees. Prepare 18 standard-sized muffin cups with paper liners.
- In a large bowl, combine banana, egg whites, water and oil. Add the flour and mix. Gently fold in blueberries. Immediately spoon batter into muffin cups.
- Bake for about 20 minutes. Remove muffins from tins and cool on a wire rack.
Nutritional Analysis: One serving equals: 98 calories, 4g fat, 13g carbohydrate, 2g fiber, and 3g protein.
Chicken Stir Fry
October 16, 2009 by Dale Benedict
Filed under Recipes
Think you don’t have enough time to cook a healthy meal? Think again. This healthy and delicious chicken stir fry takes only minutes to make. Instead of chopping the vegetables yourself, this recipe calls for pre-chopped ingredients found in the produce section of your grocery store. Skip the take out line tonight and try this recipe instead.
Yield: 6 servings
Here’s what you need…
- 1 teaspoon olive oil
- 1 teaspoon chopped garlic
- 1 cup asparagus, cut into 2 inch segments
- 1 (16 oz) package pre-chopped stir fry vegetables
- 1 (10 oz) package shredded cabbage
- 1 cup chopped pineapple
- 1 cup chopped cooked chicken breast
- 3/4 cup teriyaki sauce
- Heat the olive oil in a large skillet or wok. Add the garlic. When the garlic is browned add the asparagus. Stir fry for 5 minutes or until the asparagus turns bright green.
- Add the chopped stir fry vegetables, cabbage, and pineapple. Stir fry for 5 minutes or until the vegetables are tender.
- Add the cooked chicken pieces and mix in the teriyaki sauce. Stir fry for another minute, until the sauce is evenly distributed.
Nutritional Analysis: One serving equals: 117 calories, 1.8g fat, 15.8g carbohydrate, 4g fiber, and 10.7g protein.
Vanilla Spice Oatmeal
March 27, 2009 by Dale Benedict
Filed under Recipes

Vanilla Spice Oatmeal
Ingredients
- 3 1/2 cups water
- 1/4 teaspoon salt, optional
- 2 cups old-fashioned oats
- 1/2 cup raisins
- 1/2 cup walnuts, coarsely chopped, optional
- 1/4 teaspoon vanilla extract
- Pinch nutmeg
- 2 tablespoons dark brown sugar, plus more, to taste
- 1 cup lowfat milk, divided
- 1/8 teaspoon ground cinnamon
Directions
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.
In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.
When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.
Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon

Copyright Ellie Krieger, All rights reserved.
Strawberry and Mozzarella Salad
March 27, 2009 by Dale Benedict
Filed under Recipes

Strawberry & Mozzarella Salad
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
- 1 8-ounce container of strawberries, hulled and sliced
- 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
- 1/4 cup fresh basil leaves, cut into ribbons
Directions
In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.
Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.
Nutrition Info
Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg
Excellent source of: Vitamin A, Vitamin C
Good source of:Protein, Vitamin K, Calcium, Manganese
Copyright Ellie Krieger, All rights reserved



