Food & Recipes

  • Gluten-Free Made Easy

    Among all the health food buzzwords out there, gluten-free really stands out, backed by a noticeable increase in everything from gluten-free restaurant menus to gluten-free foods and cookbooks. While some people ditch gluten-containing foods to help them lose weight, many others make the switch because health reasons force them to.

    Why eliminating gluten-filled grains from your diet can transform your health.
    By Erinn Morgan / Recipes by Wendy McMillan
  • Go Bananas

    An apple a day might keep the doctor away, but if you want to avoid the cardiologist, reach for a banana. Research presented at the American Society of Nephrology’s 41st Annual Meeting and Scientific Exposition in November linked low dietary potassium with high blood pressure in an analysis of more than 3,300 people.

    By Beth Bence Reinke
  • King of the Soups

    Chicken soup not only soothes your soul, it can lower your blood pressure, clear nasal clog, reduce inflammation—and even help you lose weight. (Is this a perfect food or what?) Research published in the Journal of Agricultural and Food Chemistry revealed that the collagen proteins in chicken produced a significant and prolonged decrease in blood pressure (at least in rats).

    By Laurie Pawlik-Kienlen
  • Turkey and Spinach Potato Lasagna


    2 pounds peeled baking potatoes,
    cut into 1/4-inch slices
    2 teaspoons olive oil
    1 pound lean ground turkey breast
    1 medium onion, chopped
    2 cloves garlic, minced
    2 cups no-salt-added tomato sauce
    1 teaspoon dried basil
    1 teaspoon dried oregano
    1 cup low-fat ricotta cheese
    1 cup low-fat cottage cheese
    1 egg, lightly beaten
    1 egg white
    1 10 oz package frozen, chopped spinach, thawed and drained
    1 cup shredded part-skim
    mozzarella cheese
    1/2 cup grated Parmesan cheese (optional)

    1. Preheat oven to 450 degrees.
    2. Coat potato slices with olive oil, and layer on a baking sheet coated with cooking spray. Bake 25 to 30 minutes, until slices are firmly tender and beginning to brown on the edges. Remove, and set aside.
    3. In a nonstick skillet, cook turkey, onion, and garlic, browning meat. Drain fat. Return to burner, adding tomato sauce and herbs. Cover, and let simmer.
    4. In a medium bowl, mix ricotta and cottage cheeses, egg, and spinach.
    5. Arrange half the potato slices in a 9-by-13-inch baking pan coated with cooking spray. Spread with half of the spinach-cheese mixture. Top with half of the meat sauce and half of the mozzarella cheese. Repeat layers, and if desired, sprinkle top with Parmesan cheese.
    6. Bake at 350 degrees for 30 minutes. Remove from oven, and let stand 10 minutes before cutting and serving.

    nutrition info per serving (8): 434 calories; 15 g fat; 7 g saturated fat; 101 mg cholesterol; 33 g protein; 46 g carbohydrates; 4 g fiber; 327 mg sodium

  • Pesto Tofu Rice Noodles

    1 14 oz package firm tofu, rinsed and drained
    2 tablespoons extra virgin olive oil
    1 cup packed fresh spinach leaves
    1/4 cup chopped walnuts
    2 garlic cloves
    1/4 teaspoon pepper
    2 tablespoons fresh lemon juice
    2 tablespoons reduced-fat Parmesan cheese
    1 9 oz package wide, flat rice noodles

    1. Pat tofu block dry, cut into bite-sized pieces, and arrange on a greased baking pan. Broil 10 minutes each side.
    2. Combine next 7 ingredients in a food processor, pulsing to desired pesto texture.
    3. In a medium saucepan, prepare noodles according to package directions; drain, but leave noodles and a little liquid in the pan. Add tofu and pesto to noodles and serve.

    nutrition info per serving (4): 325 calories; 21 g fat; 3 g saturated fat; 2 mg cholesterol; 18 g protein; 21 g carbohydrates; 4 g fiber; 69 mg sodium

  • Dark Chocolate Hazelnut Torte

    2 tablespoons butter
    6 oz quality dark chocolate
    (approximately 1 1/2 bars)
    1/2 cup unsweetened dark cocoa powder
    4 eggs, beaten
    1/2 cup 2 percent low-fat milk
    3 tablespoons agave nectar or brown rice syrup
    1?3 cup rice flour
    1/2 cup coarsely ground or chopped hazelnuts

    1. Preheat oven to 300 degrees.
    2. In a saucepan, gently melt butter and chocolate, stirring regularly. Add cocoa powder, and mix well.
    3. In a separate bowl, mix eggs, milk, agave nectar or syrup, and rice flour. Fold in chocolate mixture. Stir in nuts.
    4. Bake at 300 degrees for 35 minutes in a 9-inch pie plate. Torte will pull back slightly from sides. Serve with low-fat ice cream or frozen yogurt. Best chilled at least one hour.

    nutrition info per serving (12): 192 calories; 11.8 g fat; 5.2 g saturated fat; 77.5 mg cholesterol; 4.9 g protein; 19.6 g carbohydrates; 2.7 g fiber; 27.2 mg sodium

  • Lentil and Red Bean Loaf

    1 teaspoon olive oil
    1 medium onion, chopped
    1 14 oz can lentils
    1 14 oz can red kidney beans
    2 eggs
    1 carrot, finely grated
    1/2 cup grated zucchini
    1/4 cup low-sodium tomato paste
    1 cup cooked white rice
    1/2 teaspoon minced garlic
    1/2 teaspoon ground pepper; 1 teaspoon oregano
    1 cup reduced-fat cheddar cheese, grated

    1. Preheat oven to 350 degrees. Lightly grease a 9-by-5-inch loaf pan.
    2. Heat olive oil in a frying pan, add onion, and cook until translucent, 3 to 5 minutes.
    3. Rinse and drain lentils and beans. Process with onion and egg until smooth.
    4. Transfer lentil mixture to a bowl, and stir in remaining ingredients.
    5. Pour into loaf pan and bake 1 hour.

    nutrition info per serving (6): 273 calories; 10 g fat; 5 g saturated fat; 91 mg cholesterol; 22 g protein; 34 g carbohydrates; 9 g fiber; 316 mg sodium

  • Splenda Makes You Fat

    What you stir into your morning cup of java may be increasing your waistline and creating a digestive imbalance. A small study published in the Journal of Toxicology and Environmental Health suggests that consuming Splenda—even within the limits set by the FDA—decreases healthy intestinal flora and causes weight gain.

    By Nora Simmons
  • In Season: Belgian Endive

    This pleasantly bitter but slightly sweet member of the chicory family is at its peak from November to April. With only one calorie per leaf, this fat-, sodium-, and cholesterol-free vegetable provides an excellent source of folate and heart-healthy potassium.

    By Stacy Brugeman
  • I Heart Garlic

    This Valentine’s Day don’t let the prospect of smooch-repelling garlic breath keep you from protecting your heart. Garlic, specifically a compound called allicin, helps control high blood pressure (aka hypertension)—a dangerous condition that afflicts one in five Americans and increases the risk of heart attacks and stroke.

    By Kristin Bjornsen