All Posts In Healthy Recipes

5 Ways to Use Applesauce

by in Healthy Recipes, September 24, 2013

You can make your own version and simply spoon it out of a bowl, but there’s much more you can do with applesauce. Enjoy it these five ways.

On You Dinner Plate
You may think of applesauce as strictly a snack or dessert, but mix it with light sour cream and nutmeg to serve alongside chicken or pork.

Recipe: Roasted Pork and Potatoes with Creamy Applesauce

Lighter Baked Goodies
Replace half the butter in muffins, cakes or cookies with applesauce. This will save you calories and saturated fat while keeping your baked goodies moist and delicious.

Recipe: Apple Muffins

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15 Winning Game Day Snacks

by in Healthy Recipes, September 22, 2013

buffalo wings
According to a recent study, disappointed fans tend to gobble extra high-cal junk following a tough loss. Whether your team puts up a W or an L may be out of your control, but you can still serve up a healthier game day spread! Score some nutritional points with these smarter spins on football party foods.

Trade greasy chips for whole-grain baked varieties and fresh veggies, then dunk into these better-for-you dips.

Artichoke-Spinach Dip-Slimmed
Avocado-Feta Dip
Chili Cheese Dip

Every sports fan wants wings. Instead of frying, grill or broil.

Grilled Chicken Wings with Provencal Flavors
Buffalo Wings with Tangy Cheese Dip (above)
Grilled Spicy Wings

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Top 5 Fall Vegetables

by in Healthy Recipes, In Season, September 21, 2013

butternut squash
Fall starts tomorrow! And with the arrival of crisp days comes a bounty of seasonal veggies. Here are my top five, plus delicious ways to incorporate them into your meals.

1. Pumpkin
Pumpkins are fun to turn into Jack-o-lanterns, but you can use the flesh, seeds and empty pumpkin shell in your kitchen to make delicious and antioxidant-packed dishes. If cooking with fresh pumpkin is too labor intensive, use canned pumpkin puree (made from 100% pure pumpkin) to get the same nutritional goodness without the hassle.

Recipes to try:

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Great Muffin Makeovers

by in Healthy Recipes, September 15, 2013

Apple Muffins
Store-bought muffins, a grab-and-go favorite, can average a hefty 400 to 500 calories each. Make your own healthier version and you’ll get the same delicious flavor for about half the calories.

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16 Healthy Apple Desserts

by in Cookies & Other Desserts, Healthy Recipes, September 13, 2013

apple with crisp topping
Hard to believe, but apple season is just about under way! Here are a few ways to satisfy your sweet tooth.

Classic Desserts
Nothing says apple season like pie and other baked goodies. These lightened-up versions deliver the flavor you love for fewer calories.

Apple Crisp
Flat Apple Pie with Perfect Pie Crust
Rustic Apple Pie with Dried Cherries
Apple Cranberry Phyllo Turnovers
Apple Cranberry Galette
Apple-Berry Brown Betty

Weeknight Desserts
These easy, guilt-free delights make for fabulous after-dinner sweets during the week.

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5 Ingredients: Wheat Berry Burgers

by in 5-Ingredient Recipes, September 10, 2013

wheat berry burger
Are you loving wheat berries but tired of only using them only in salads? Try this super-delish wheat berry burger instead, which calls for only five ingredients.

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How to Make a Healthier Pound Cake

by in Healthy Recipes, September 9, 2013

lemony pound cake
According to culinary lore, pound cake got its name because the original recipe called for a pound each of butter, sugar, eggs and flour. But that doesn’t mean every loaf has to pack on the pounds! Food Network Kitchens developed this healthier take by making a few simple switches to the classic. Here’s how to help this beloved cake slim down.

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5 Fun Things To Do With Tomato Sauce

by in Healthy Recipes, September 7, 2013

eggs in tomato sauce
When the season comes to a close, don’t let those fresh tomatoes go to waste! Make your own tomato sauce, then freeze and use it these five ways.

#1: Soup
Make a speedy bowl of tomato soup using tomato sauce. It’s a perfect way to get your dose of lycopene, an antioxidant shown to help lower the risk of heart disease and cancer.

Recipe: Quick and Spicy Tomato Soup

#2: Eggs
Shakshuka (aka Eggs in Purgatory) is a mouthwatering Israeli dish. Cut prep time by using premade tomato sauce like in Giada’s recipe.

Recipe: Eggs in Purgatory (above)

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3 Ways with Wraps

by in Healthy Recipes, September 5, 2013


Getting a little tired of sandwiches day after day? Wrap up lunch three tasty ways.

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Make Your Own Lunch Kit

by in Healthy Recipes, Kid-Friendly, August 31, 2013

lunch kit
Say sayonara to store-bought lunch kits! These DIY versions will make your kid the envy of the lunchroom.

Nutrition Facts
Pre-packaged lunch kits sure seem convenient, but the quality of the food is subpar at best. Popular options include crackers and processed meats and cheeses, coupled with sugary drinks and cookies. The calorie counts vary from 300 to 450 per serving, with 8 to 20 grams and fat, plus 30 to 40 percent of an adult’s sodium needs for the entire day. What’s even more disturbing is the staggeringly long list of ingredients, usually chock-full of preservatives.

Packing Up
Bento-style containers make homemade lunch kits a breeze. Compartments keep food fresh and allow little fingers to snatch up and assemble their favorites. Most set-ups retail for $15 to $25 each at Pottery Barn Kids and Laptop Lunches. Resealable plastic bags and small plastic containers can also get the job done.

Getting Fresh
Here are 5 fresh lunch combos that keep the menu fun and healthy.

  • Thick-sliced roasted turkey, cheese cubes, edamame and yogurt-dipped pretzels (above)
  • Greek yogurt, fresh berries, granola and carrot sticks
  • Grilled chicken, tortilla chips, black bean salsa and broccoli florets
  • Mini PB &J, whole wheat pretzels and grapes
  • Pasta salad, green beans and apple

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »