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Creamy Banana Oatmeal

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Items you need for this recipe:
· 1 cup 1% milk
· ½ cup quick cooking oatmeal
· ½ ripe banana, mashed

How to make this recipeIn a small microwave safe bowl, combine milk and oatmeal. Microwave on high for 1 to 2 minutes until steaming hot but not boiling. Stir until creamy. Stir in mashed banana and serve.

Makes 1 serving.

Nutrition values for 1 serving:

Calories: 313
Protein: 15 g
Carbohydrates: 55 g
Fat: 5 g
Sodium: 131 mg
Fiber: 5g

Texas Scramble (diabetes-friendly)

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Items you need for this recipe:
· 2 tablespoons vegetable oil
· 2 medium potatoes, diced
· 1 green pepper, diced
· 1 red pepper, diced
· 3 eggs
· ¼ teaspoon salt
· ¼ teaspoon crushed red pepper flakes (optional)

How to make this recipe
In a skillet, heat vegetable oil over medium heat. Add potatoes and cook for 10 to 15 minutes or until soft. Add green and red peppers and cook for a few minutes until soft. In a bowl, mix the eggs and pour over the potatoes and peppers. Add salt and red pepper flakes and mix items together until the eggs are done.

Serve with salsa and whole-wheat or corn tortillas.

Makes 4 servings.

Nutrition values for 1 serving (¾ cup):
Calories: 214
Protein: 9.6 g
Carbohydrates: 21.3 g
Fat: 10.5 g
Sodium: 235.3 mg
Fiber: 2.9 g

Yogurt berry parfait

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Items you need for this recipe:
· 1 cup of vanilla yogurt (low-fat or fat-free)*
· 1 cup sliced bananas
· ½ cup fresh blueberries
· ½ cup fresh, sliced strawberries
· 1 cup granola

How to make this recipe
Line up 4 tall glasses.
Spoon about 1/4 cup of granola into each glass.
Layer yogurt then fruit on top of the granola.

Nutrition values for 1 serving (1 parfait):
Calories: 220
Protein: 9 g
Carbohydrates: 40 mg
Fat: 5 g
Sodium: 90 mg
Fiber: 3 g

*Low-fat vanilla yogurt used for costing and nutrient analysis.

Springtime cereal

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Items you need for this recipe:
· ¼ cups of wheat and barley nugget cereal
· ¼ cup 100% bran cereal
· 2 teaspoons toasted sunflower seeds
· 2 teaspoons toasted and sliced almonds
· 1 tablespoon of raisins
· ½ cup sliced banana
· 1 cup sliced strawberries
· 1 cup of low-fat yogurt

How to make this recipe
Mix the wheat and barley nugget cereal, bran cereal, sunflower seeds, and almonds in a medium bowl. Add the raisins, the bananas, and half of the strawberries. Gently stir in the yogurt and divide between two bowls. Scatter the remaining strawberries over the top.

Nutrition values for 1 serving (1 bowl):
Calories: 380
Protein: 14 g
Carbohydrates: 76 g
Fat: 5 g
Sodium: 340 mg
Fiber: 11 g

Summer Vegetable and Pasta Salad

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Items you need for this recipe:
· 3 cups whole wheat pasta, dry
· 1 cup broccoli, chopped
· 1 cup diced cucumber, peeled
· 1 cup summer squash, sliced
· ¾ cup Italian salad dressing

How to make this recipe
Cook pasta according to package directions. Rinse with cold water then place in large bowl. Add remaining ingredients and mix well. Serve. Refrigerate leftovers within 2 hours.

Makes 6 servings.

Nutrition values for 1 serving (1 cup):
Calories: 180
Protein: 5.5 g
Carbohydrates: 33 g
Fat: 3 g
Sodium: 311.5 mg
Fiber: 4 g

Three-can Chili

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Items you need for this recipe:
· 1 can pinto, kidney, or red beans (15 ounce) or 2 cups cooked beans
· 1 can corn (15 ounce)
· 1 can tomatoes (15 ounce), chopped
· Chili powder to taste
Optional:
· 1 pound ground beef, cooked with the fat drained
· ½ cup chopped, cooked onion
· ¼ cup cooked, chopped green bell pepper

How to make this recipe
Pour beans, corn, and tomatoes (do not drain) into large saucepan.
If desired, add ground beef, onion, and green pepper.
Sprinkle with chili powder.
Heat thoroughly.

Makes 4 servings.

Nutrition values for 1 serving (Without meat, ¾ cup):
Calories: 198
Protein: 9.9 g
Carbohydrates: 40.5 g
Fat: 1.3 g
Sodium: 475.9 mg
Fiber: 10.1 g

Nutrition values for 1 serving (With meat, ¾ cup):
Calories: 497
Protein: 29.9 g
Carbohydrates: 40.5 g
Fat: 24.7 g
Sodium: 554.2 mg
Fiber: 10.1 g

Apple-tuna sandwiches

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Items you need for this recipe:
· 1 6.5 ounce can of tuna, packed in water
· 1 apple
· ¼ cup low-fat, vanilla yogurt
· 1 teaspoon mustard
· 1 teaspoon honey
· 6 slices whole wheat bread
· 3 lettuce leaves

How to make this recipe
Wash and peel the apple, and chop it into small pieces. Drain the water from the can of tuna. Put the tuna, apple, yogurt, mustard, and honey in a medium bowl. Stir well. Spread 1/2 cup of tuna mix onto each 3 slices of bread. Top each sandwich with a washed lettuce leaf and top with a slice of bread.

Nutrition values for 1 serving (1 sandwich):
Calories: 250
Protein: 23 g
Carbohydrates: 35 g
Fat: 3 g
Sodium: 330 mg
Fiber: 5 g

Veggie Stir-fry

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Items you need for this recipe:
· 1 ½ cups water
· ¾ cup uncooked brown rice
· 1 tablespoon olive oil
· 8 oz. lean ground turkey
· 4 teaspoons low sodium soy sauce
· 3 cups frozen vegetables (such as broccoli, carrots, bell peppers, pea pods)
· ½ teaspoon ground black pepper

How to make this recipe
In a heavy saucepan, bring water to a boil. Add rice and cover the pan. Reduce heat to low. Cook 30 to 40 minutes or until rice is tender. Remove pan from heat using a pot holder and set aside. In a large skillet, heat oil over medium heat. Add ground turkey. Cook and stir for about 5 minutes or until meat is no longer pink. Reduce heat to low. Stir in soy sauce. Add cooked rice, vegetables, and black pepper. Increase heat to medium-high. Cook and stir for about 5 minutes or until vegetables are tender and mixture is hot.

Makes 4 servings.

Nutrition values for 1 serving (1 ¼ cups):
Calories: 280
Protein: 16 g
Carbohydrates: 34 g
Fat: 8 g
Sodium: 200 mg
Fiber: 4 g

Yellow Squash Casserole

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Items you need for this recipe:
· 8 medium squash, chopped into bite-sized pieces
· 4 onions, chopped
· 1 Tablespoon vegetable oil
· 4 garlic cloves, crushed
· salt and pepper to taste
· 1 cup fat-free milk
· 1 egg
· ½ cup grated mozzarella cheese
· 1 cup unsalted crackers, crumbled

How to make this recipe
Preheat oven to 350 degrees. Add squash and onions to oil in a skillet over medium heat and cook approximately 10 minutes or until tender. Put mixture in a mixing bowl. Add garlic, salt, and pepper to taste. Mix milk and egg in a bowl and beat well. Add egg mixture to squash. Add cheese. Transfer to a casserole dish. Sprinkle with cracker crumbs and bake for 45 minutes.

Makes 6 servings.

Nutrition values for 1 serving (1/6 of recipe):
Calories: 226
Protein: 10 g
Carbohydrates: 33 g
Fat: 8 g
Sodium: 329 mg
Fiber: 5 g

Baked chicken with vegetables

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Items you need for this recipe:
· 4 potatoes (sliced)
· 6 carrots (sliced)
· 1 large onion (quartered)
· 1 chicken (raw, cut into pieces with skin removed)
· ½ cup water
· 1 teaspoon thyme
· ¼ teaspoon pepper

How to make this recipe
Preheat oven to 400 degrees. Place potatoes, carrots and onions in a large roasting pan. Put chicken pieces on top of the vegetables. Mix water, thyme and pepper. Pour over chicken and vegetables. Spoon juices over chicken once or twice while cooking. Bake at 400 degrees for one hour or more until browned and tender.

Nutrition values for 1 serving (1/6 of recipe):
Calories: 240
Protein: 26 g
Carbohydrates: 25 g
Fat: 4 g
Sodium: 130 mg
Fiber: 4 g

Basic roast chicken

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Items you need for this recipe:
· 1 large chicken (about 4 pounds)
· Olive oil
· Salt
· Pepper

How to make this recipe
Heat oven to 400 degrees. Wash and dry chicken; remove any parts inside the chicken. Place chicken in roasting pan and rub with olive oil. Then season with salt and pepper. Bake 1 hour or until meat is no longer pink. Remove from the oven and let sit 10 minutes before slicing.

Makes 4-6 servings.

Nutrition values for 1 serving (10 to 12 ounces):
Calories: 453
Protein: 73.8 g
Carbohydrates: 0.5 g
Fat: 15.2 g
Sodium: 505 mg
Fiber: 0.2 g

Italian-style vegetables

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Items you need for this recipe:
· 2 small zucchinis cut into ½ inch pieces
· ½ pound green beans (snapped into pieces)
· ½ small cabbage (sliced thin or shredded)
· 2 cups corn kernels (or combination of favorite vegetables)
· 1 medium onion (sliced)
· 1 garlic clove (minced)
· 2 tablespoons olive oil
· 1 cup fresh or canned tomatoes (chopped)
· ½ teaspoon dry oregano

How to make this recipe
Wash and trim vegetables. Slice zucchini into 1/2 inch pieces; snap beans into pieces; thinly slice or shred cabbage. Heat oil in frying pan; cook onion over medium heat until soft. Add vegetables and oregano.

Cook over medium heat for 5 to 7 minutes or until tender. Then add chopped tomatoes and stir occasionally.

Nutrition values for 1 serving (1/2 cup):
Calories: 100
Protein: 2 g
Carbohydrates: 13 g
Fat: 4 g
Sodium: 180 mg
Fiber: 3 g

Roasted Sweet Potatoes and Onions

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Items you need for this recipe:
· 2½ pounds sweet potatoes (4 to 5 medium-sized), washed and dried
· 2 medium red onions
· 1 to 2 tablespoons olive oil
· Salt
· Pepper

How to make this recipe
Preheat oven to 400 degrees. Cut sweet potatoes into chunks, about 2 x 2 inches. Cut onions into quarters (4 sections). Place sweet potatoes and onions in a baking dish. Rub with olive oil and season with salt and pepper. Bake on 400 degrees for 35 to 45 minutes or until tender.

Makes 4 to 6 servings.

Nutrition values for 1 serving (1 cup, cubed):
Calories: 168
Protein: 2 g
Carbohydrates: 30 g
Fat: 5 g
Sodium: 209 mg
Fiber: 4 g

Apple and Banana with Dip

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Items you need for this recipe:
· 1 apple, cut in wedges
· 1 banana, sliced
· ½ cup vanilla low-fat yogurt
· ⅛ teaspoon cinnamon
· ⅛ teaspoon nutmeg

How to make this recipe
Wash the apple before preparing. Have an adult help slice the apple and banana. Mix yogurt, cinnamon and nutmeg together to make a dip. Dip in apple and banana slices and enjoy.

Makes 2 servings.

Nutrition values for 1 serving (Half a pizzadilla):
Calories: 161
Protein: 3 g
Carbohydrates: 38 g
Fat: 1 g
Sodium: 34 mg
Fiber: 3.6 g

Pizzadillas with red sauce

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Items you need for this recipe:
· 4 whole wheat tortillas (8 inches each)
· 2/3 cup fresh or frozen spinach, finely chopped
· 2/3 cup part-skim mozzarella cheese, shredded
· 1 cup marinara sauce (store-bought or homemade)
· Cooking spray

How to make this recipe
Lay 2 tortillas on a flat area. Divide spinach and cheese between the tortillas. Top with remaining 2 tortillas. Place skillet over medium heat. Lightly coat pan with cooking spray. Put 1 pizzadilla into the pan and cook until light brown on one side (about 1-2 minutes). Gently flip over the pizzadilla and cook for 30-60 seconds more or until cheese is melted. Remove pizzadilla and cut into triangles. Serve with marinara sauce for dipping. You can wrap and put leftovers in the refrigerator for school lunches.

Makes 4 servings.

Nutrition values for 1 serving (Half a pizzadilla):
Calories: 170
Protein: 10 g
Carbohydrates: 27 g
Fat: 5 g
Sodium: 550 mg
Fiber: 4 g

Cooking with kids

Teach your kids about eating healthy. Let them plan meals and cook with you.

Scrub up

Always make sure your children wash their hands before they touch food.

Name that veggie

Teach your child the names of the different foods you are using. You can talk about how they grow, where they come from, and what they taste and smell like.

Work together

Kids as young as 3 years old can help with many things: tearing lettuce, pulling apart fruits like oranges and grapes, shelling peas, snapping beans, adding spices, and squeezing lemons.

Get messy and have fun

Let them put their hands in the bowl and get a little messy. You can always spread kitchen towels around to help with spills.

Healthy snacks on the go

Fruit

Bananas, cherries, grapes, and oranges are easy to carry in a purse, lunch kit, or travel bag. Dried fruit is another great choice.

Veggies

Baby carrots, cherry tomatoes, bell peppers, snap pears, or green beans are healthy snacks and go well with fruit.

Cheese and crackers

Crackers and string cheese are always a favorite and can also be filling.

Popcorn

Pop some popcorn before you leave the house and treat your child to a snack full of fiber. You can sprinkle salt or spices like cinnamon to try something new.