Healthy cooking

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    Take breakfast with you

    Skip the drive-through. Make your own breakfast burrito. In a small skillet, saute 1/2 cup chopped tomato, 2 tablespoons chopped onion and 1/4 cup frozen corn until the veggies are soft and the moisture evaporates. Add 2 egg whites or 1/4 cup egg substitute and scramble until cooked through, about 3 minutes. Place mixture in the center of a whole-wheat tortilla and top with 2 tablespoons of salsa. Roll and enjoy.

    HealthTip

    Quick fix: Bean salad

    Beans are an excellent source of soluble fiber, which helps control blood sugar and cholesterol levels. For a quick salad, toss two cans of beans (rinsed and drained) with vinaigrette. To make the dressing, combine 2 tablespoons balsamic vinegar, 1/3 cup chopped fresh parsley, 4 minced garlic cloves and freshly ground black pepper. Then slowly whisk in 1/4 cup extra-virgin olive oil. Toss beans with vinaigrette. Serve on lettuce and top with chopped celery and red onion.

    HealthTip

    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.

    HealthTip

    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.

    HealthTip

    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.

    HealthTip

    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.

    HealthTip

    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.

    HealthTip

    Easy fish for four

    For a healthy fish dinner, try seasoned baked cod. Heat oven to 350 F. Lightly coat 4 squares of aluminum foil with cooking spray. Place a 4-ounce cod fillet on each piece of foil. Squeeze a lemon wedge over each fillet, and sprinkle each with 1/2 teaspoon of your favorite seafood seasoning. Wrap the aluminum foil around the fish. Place in oven and bake until fish is opaque throughout when tested with knife tip, about 10 minutes.

    HealthTip

    When the heat is on, which oil should you use?

    Olive, canola or grapeseed? Which cooking oil should you use for sauteing and frying?

    Answer

    Thanksgiving turkey: Can you cook it frozen?

    You can safely cook a frozen turkey without thawing it first — if you follow a few safety precautions.

    Answer
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