Healthy cooking
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Salsa: Not just for chips anymore
Whether it's mild or scorching, smooth or chunky, salsa is great on a variety of foods. Try it on potatoes, vegetables, fish and chicken. Unfortunately, store-bought salsa can be high in salt. But you can easily make your own. Start by chopping up 2 garlic cloves, 1 small red onion, 2 bell peppers and 4 tomatoes. Toss these with fresh cilantro, 1/4 cup lime juice and 2 teaspoons of sugar. Add 1 teaspoon black pepper and 1/2 teaspoon salt (optional). Chill for at least 30 minutes to let the flavors meld.
Top it off with fruit
Want a new way to enjoy more fruit? Try this peachy keen trick. Drain liquid from a 15-ounce can of unsweetened peaches (or pears). Toss fruit with 2 tablespoons honey and 1/2 teaspoon cinnamon. Mash with a fork until the mixture is the consistency of chunky applesauce. Use as a topping for waffles, pancakes or French toast.
Bake with less sugar
Love to bake but don't need extra calories? Try using less sugar to reduce total calories. In most baked goods, you can leave out one-third to one-half of the sugar listed in the recipe without affecting the texture. And skip the frosting.
Healthier recipes? Delete 1 ingredient
Did you know that you don't have to use every ingredient in a recipe? For example, you can omit the salt in most main dish and soup recipes. While you can't eliminate salt in baked goods, you can reduce it by as much as half in recipes don't use yeast.
Mashed potatoes: Cut the fat
Who doesn't loved mashed potatoes? Here's how to enjoy them with less guilt. In a large stockpot, cover 3 pounds of peeled, cubed russet potatoes with water. Bring to a boil, reduce heat and simmer until tender, about 15 minutes. Drain potatoes and return to pot. Peel 6 garlic cloves and place in a small saucepan. Cover cloves with water. Bring to a boil, reduce heat and simmer until tender, about 10 minutes. Remove the cloves. In a food processor or blender, puree garlic with 1/2 cup fat-free milk. Mash together potatoes, puree and 1 tablespoon margarine. Season with black pepper and garnish with fresh parsley.
An easy way to add omega-3
Want to add omega-3 to your diet but don't like fish? Try crab instead. Crab meat also has omega-3 fatty acids. Combine canned crab with citrus vinaigrette and serve over salad. Keep salt and calories low by making your own dressing. It's as easy as whisking together 1/4 cup lime or lemon juice, 1/4 cup rice wine vinegar, 1 teaspoon sugar and your favorite herbs.
A healthier take on a breakfast favorite
This healthier version of French toast makes enough for two. In a small bowl, whisk 4 egg whites with 1 teaspoon vanilla and 1/8 teaspoon ground nutmeg. Dip 4 slices of cinnamon bread into the mixture, coating both sides. Sprinkle with cinnamon. Using a nonstick frying pan, cook over medium heat until both sides are golden brown, about 4 to 5 minutes on each side. Serve with powdered sugar or maple syrup.
A spoonful of sugar helps the veggies go down
Looking for a new way to prepare veggies? Try glazing. Pour 1 1/2 cups water into a saucepan. Add 1/2 cup each of chopped onion, carrot, turnip and potato, all cut into 1-inch pieces. Simmer uncovered until veggies are tender and the water is almost absorbed, about 15 minutes. Sprinkle with 2 teaspoons sugar and 1 teaspoon olive oil. Turn heat up and continue to cook, shaking pan until veggies are glazed and slightly golden. Serve.
Quick fix: Flatbread pizza
No need for delivery. You can make this healthy pizza quickly and easily at home. Heat the oven to 350 F. Lightly coat a baking pan with cooking spray. Spread tomato sauce on whole-wheat flatbread. Top with red onion, bell pepper and shredded low-fat mozzarella. Bake until the cheese is melted. Sprinkle with fresh basil and enjoy.
Quick fix: Sauteed corn
Looking for a new way to prepare corn? Try sauteing it. In a large skillet, heat 1 teaspoon olive oil over medium heat. Add 1/2 cup prosciutto cut into strips and saute until crisp, about 5 minutes. Stir in 2 cups fresh (or frozen) corn kernels, 1 diced bell pepper and 1 teaspoon minced garlic. Continue cooking until the corn is tender, 5 to 7 minutes. Serve immediately.
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