Almond Cookies

Almond cookies from China (and some Chinese restaurants) are light and crispy.
Yield about 25 cookies
Time 30 minutes
Tools

* bowl
* wooden spoon
* pastry cutter or two butter knives
* baking sheet

Ingredients

* 2¾ c white flour
* 1 c sugar
* ½ t baking soda
* ¼ t salt
* 1 c cold butter
* 2 eggs, lightly beaten
* 2 t almond extract
* about 25 whole almonds

Directions Preheat oven to 325.

Combine flour, sugar, soda, and salt. Cut the butter into small pieces, add to the bowl, and cut the butter into the flour until mixture resembles coarse cornmeal. Add eggs and almond extract and stir until just combined.

Lightly flour hands, then roll dough into one-inch balls. Place balls on cookie sheet and press an almond into the top of each one, flattening the cookies slightly.

Bake until bottoms are golden, about 15-20 minutes.

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Basic Fruit Smoothie Recipe

Fruit smoothies were invented as a healthy alternative to the milkshake. While very popular because of their taste, smoothies are also very healthy. Most smoothies are high in fiber, low in fat, and packed with vitamins and antioxidants.

While there are hundreds of ways to make a fruit smoothie, with varying tastes and textures, here are the basics:

First, chopped fruit (one type of fruit or several) is the smoothie's fruit base. Great fruits to use are bananas, berries (including strawberries and blackberries), pineapples, mangos, and/or kiwi.

Second, add an ingredient to the smoothie as a thickener. Good choices include low-fat yogurt, low-fat frozen yogurt, a can of frozen juice concentrate, frozen fruit, or a cup of ice. How much of these ingredients you will use depends on how thick you want your smoothie to be.

Third, you will need a liquid so everything will blend smoothly. You can add skim milk, soy milk, fruit juice or even water (some smoothie makers use flavored water). Start with 1/4 cup and then add more if needed.

An extra option to enhance flavor is to add a sweetner, cinnamon or vanilla extract.

A good rule of thumb for the ingredient measurements is to make your smoothie with 1 part fruit, 1 part liquid, and 2 parts thick base. For example: for 1 smoothie (a little over 1 cup), you would use 1/4 cup fruit, 1/4 cup liquid, and 1/2 cup thickener. But these measurements are not set in stone. The great thing about smoothies is you can experiment to get exactly what you want!

Directions
Put all ingredients in a blender and blend until smooth. Serve immediately or refrigerate. You may want to serve in a chilled glass if serving immediately.

Tips
A lot of people choose to add nutritional supplements to their smoothies, such as wheat germ, Vitamin C powder or ground flaxseed. Also, if you want extra protein, add soy protein isolate or soy protein concentrate.

The most common recipe for a fruit smoothie is orange juice, strawberries, and a banana that is blended until smooth. Calorie-wise, a version of the fruit smoothie that is the lowest in calories just uses water (flavored water is optional), fruit, and ice cubes. Adding dairy products or soy adds protein, calcium, and a different taste to your smoothie.

Smoothies are great for a quick and easy breakfast or even a snack because they are very filling.

Credits: Jennifer Murray

Chocolate & Banana

Satisfy that chocolate craving with a drizzle of melted chocolate chips over banana slices for an easy treat.

Makes 1 serving

ACTIVE TIME: 5 minutes

TOTAL TIME: 5 minutes

EASE OF PREPARATION: Easy

1 tablespoon semisweet chocolate chips
1/2 banana, thinly sliced
1 tablespoon nonfat vanilla yogurt

Melt chocolate chips in a small bowl in the microwave. Top banana slices with the chocolate and yogurt.

NUTRITION INFORMATION: Per serving: 117 calories; 3 g fat (2 g sat, 0 g mono); 0 mg cholesterol; 23 g carbohydrate; 2 g protein; 2 g fiber; 14 mg sodium; 277 mg potassium.


1 1/2 Carbohydrate Servings


Exchanges: 1 fruit, 1 other carbohydrate, 1 fat

Cherries with Ricotta & Toasted Almonds

Warm cherries topped with luscious ricotta cheese and toasted almonds makes for a rich-tasting—yet calorie-conscious—treat.

Makes 1 serving

ACTIVE TIME: 10 minutes

TOTAL TIME: 10 minutes

EASE OF PREPARATION: Easy

3/4 cup frozen pitted cherries
2 tablespoons part-skim ricotta
1 tablespoon toasted slivered almonds

Heat cherries in the microwave on High until warm, 1 to 2 minutes. Top the cherries with ricotta and almonds.

NUTRITION INFORMATION: Per serving: 150 calories; 6 g fat (2 g sat, 3 g mono); 10 mg cholesterol; 20 g carbohydrate; 6 g protein; 3 g fiber; 39 mg sodium; 329 mg potassium.
1 Carbohydrate Serving
Exchanges: 1 fruit, 1 fat

TIP: Healthy Heart Variation: To reduce saturated fat even further, use nonfat ricotta in place of the reduced-fat ricotta.
133 calories, 0 g saturated fat.

Vinegar Spiked Strawberries

NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Cholesterol | Low Sat Fat | Heart Healthy | Diabetes Appropriate | Healthy Weight

A touch of vinegar adds just enough acidity to balance summer-sweet strawberries.

Makes 2 servings

ACTIVE TIME: 10 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

1/2 pint strawberries, hulled and sliced
1 1/2 teaspoons sugar, or to taste
1-1 1/2 teaspoons balsamic or red-wine vinegar

Place strawberries in a bowl and toss with sugar to taste. Sprinkle with vinegar to taste. Let stand for 20 minutes before serving.

NUTRITION INFORMATION: Per serving: 37 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 9 g carbohydrate; 0 g protein; 1 g fiber; 1 mg sodium; 112 mg potassium.


1/2 Carbohydrate Serving

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Low Fat Tuna Salad Sandwich

I love the different textures in this tuna salad sandwich. It's a kid-pleaser, too, so definitely one for back-to-school lunchboxes.

Prep Time: 15 minutes

Ingredients

• 1 7-ounce vacuum-packed chunk light tuna
• 1/2 cup pre-shredded coleslaw mix
• 1/4 cup finely chopped onion
• 1/3 cup fat-free mayonnaise
• 1 tsp cider vinegar
• Freshly ground black pepper
• Romaine lettuce leaves and sliced tomatoes for garnish
• 8 slices whole grain bread, toasted

Preparation

Combine tuna, coleslaw mix, onion, mayonnaise and cider vinegar in a medium bowl. Sprinkle with freshly ground black pepper. Line one side of toasted bread with romaine. Top with tuna salad, garnish with tomato slices, then add other slice of bread lined with another leaf of romaine.

Makes 4 sandwiches.


Per sandwich

Calories 245, Calories from Fat 30, Total Fat 3.3 (sat 1.1g), Cholesterol 18mg, Sodium 584mg, Carbohydrate 34.2g, Fiber 5.1g, Protein 19.5g

Low Fat Chicken and Apple Salad

This chicken and apple salad can be used atop a bed of lettuce and crunchy salad vegetables, or stuffed into a pita pocket for a sandwich.

Cook Time: 15 minutes

Ingredients

• 2 cups cooked skinless chicken breast, cubed
• 1 stalk of celery, sliced
• 1 medium unpeeled apple, diced
• 1/4 cup raisins
• 1 tbsp lemon juice
• 1/4 cup low fat yogurt
• 1/4 cup fat-free mayonnaise
• 1 tsp curry powder

Preparation

Place chicken cubes in a medium bowl along with sliced celery, diced apple and raisins. In a small bowl, whisk lemon juice, yogurt, mayonnaise and curry powder. Pour over chicken and toss to coat.

Serves 4


Per Serving

Calories 229, Calories from Fat 24, Total Fat 2.6g (sat 0.7g), Cholesterol 85mg, Sodium 237mg, Carbohydrate 17.2g, Fiber 1.7g, Protein 34.1g

Shrimp and Mango Salad

Perfect for late spring or summer, this colorful salad makes a great lunch or light supper. The spicy dressing is offset by the sweetness of the mangoes and tomatoes.

Prep Time: 20 minutes

Ingredients

• 3/4 pound cooked shrimp
• 1 large mango, deseeded, peeled and cubed
• 1/4 cup sliced green onions
• 1 tbsp fish sauce
• 1 tbsp soy or tamari sauce
• Juice of 1 large lime
• 2 tbsp water
• 1 tbsp brown sugar
• 1 tsp minced jalapeno pepper
• 4 cups arugula
• 4 small vine-ripe tomatoes, cut into wedges

Preparation

Place shrimp, mango and green onions in a medium bowl. Whisk fish sauce, soy/tamari, lime juice, brown sugar and minced pepper. Pour over shrimp and mango mixture. Cover and refrigerate for 10 minutes.

Divide arugula between four salad plates or bowls. Top with one-fourth of the shrimp and mango. Garnish edge of salad plate with tomatoes.

Serves 4

Per Serving

Calories 150, Calories from Fat 17, Total Fat 1.9g (sat 0.3g), Cholesterol 128mg, Sodium 637mg, Carbohydrate 13.8g, Fiber 2.4g, Protein 19.5g

Tuna Rice Salad

This tasty Tuna Rice Salad has something of a Mediterranean taste about it, with lemon, parsley, chick peas, tomatoes and artichokes among the ingredients. To speed preparation of this salad, use microwaveable rice. Pack this salad for lunch instead of your usual sandwich.

Ingredients

• 2 cups cooked rice
• 1 can artichoke hearts, drained and chopped
• 1 cup canned chick peas
• 1/2 dry pint grape tomatoes, halved
• 1/3 cup chopped red onion
• 1 7-ounce pack of chunk white tuna
• Juice of large lemon
• 1 tbsp water
• 1 tbsp extra virgin olive oil
• 2 tbsp freshly chopped parsley

Recipes

Combine rice, artichoke hearts, chick peas, tomatoes, onion and tuna in a large bowl. Whisk lemon juice, water and olive oil in a small bowl. Drizzle over tuna rice salad. Sprinkle parsley, then toss well. Cover and refrigerate for at least two hours.

Serve 6

Per Serving

Calories 212, Calories from Fat 35, Total Fat 4g (sat 0.7g), Cholesterol 14mg, sodium 589mg, Carbohydrate 31.3g, Fiber 4.5g, Protein 13g

Potato Spinach Frittata

A frittata is basically an open-faced omelet. Most of the cooking is done in a skillet, but a frittata is often finished under the broiler. This reduced fat potato spinach frittata makes a great brunch, lunch or light supper dish. Serve with a crisp green salad drizzled with your favorite low-fat dressing.

Cook Time: 20 minutes

Ingredients

• 2 tsp canola oil
• 1 1/2 cups diced red potatoes
• 1/2 cup chopped red onion
• 1 cup baby spinach, roughly chopped
• 1/4 cup parsley, chopped
• 1 1/2 cups liquid egg substitute
• 1/4 cup fat-free milk
• 1/3 cup reduced fat cheese (optional)

Recipes

Heat oil in a medium skillet with an oven-proof handle. Sauté potatoes and onion until potatoes are just tender—about 10 minutes. Add chopped spinach and parsley, and cook until spinach wilts. Combine egg substitute and milk, and pour mixture over vegetables. Cook (without stirring or lifting the sides) until the sides of the frittata set. As it begins to set, preheat broiler.

Sprinkle cheese over frittata and place skillet under broiler until eggs are set and cheese is melted—about 1-2 minutes. Carefully remove skillet from oven. Cut frittata into four wedges.

Serves 4.

Per Serving Without Cheese: Calories 149, Calories from Fat 47, Total Fat 5.3g (sat 0.7g), Cholesterol 1mg, Sodium 190mg, Carbohydrate 11.9g, Fiber 1.9g, Protein 13.5g

Per Serving With Cheese: Calories 176, Calories from Fat 65, Total Fat 7.2g (sat 1.9g), Cholesterol 8mg, Sodium 267mg, Carbohydrate 12.1g, Fiber 1.9g, Protein 15.7g

Tuna and Spinach Salad

A simple and nutritious salad of tuna, tomatoes, spinach, white beans, mushrooms and artichoke hearts, dressed in a light vinaigrette.

Ingredients

• 6 cups baby spinach
• 1 cup canned white beans, rinsed and drained
• 4 ounces sliced mushrooms
• 1 15-ounce can artichoke hearts, drained and halved
• 2 7-ounce packs chunk white tuna
• 1 tbsp extra virgin olive oil
• 2 tbsp white wine vinegar
• 1 tbsp lemon juice
• 1 tbsp water

Recipes

Wash and dry baby spinach leaves. Place in a large bowl with tomatoes, white beans, mushrooms, artichoke hearts and tuna. Whisk oil, vinegar, lemon juice and water, or place in a small screw-top jar and shake vigorously. Drizzle over salad and toss well.

Serves 4-6.


Per Serving

Calories 203, Calories from Fat 29, Total Fat 3.4g (sat 0.5g), Cholesterol 20mg, Sodium 575mg, Carbohydrate 20g, Fiber 5.7g, Protein 23.3g