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Healthy Recipes

It’s possible to reduce your risk of cancer through simple lifestyle changes. You can increase the number of fruits and vegetables you eat and move more, including walking, swimming and aerobic activity.

If you’ve fallen into unhealthy food habits, this is a great time to break them. Food that’s good for you can also taste great!

To help you on your journey toward good health, Tanner has put together a wide range of recipes that are delicious and simple to make, so you can put tasty, healthy meals on the table every day. Click the meal to expand your recipe options.


Breakfast Recipes

“Good Morning!” Cranberry Walnut Muffins

Nonstick cooking spray
Peel of 1 orange
1/2 cup sugar
2 eggs, lightly beaten
2 tablespoons canola oil
1/2 cup silken tofu
1-1/4 cup unbleached all purpose flour
1/4 cup soy flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1/3 cup walnuts, finely chopped
1/2 cup dried cranberries, coarsely chopped

Remove orange peel with a vegetable peeler, or grate. Blend tofu. Chop nuts and cranberries.

Preheat oven to 375 degrees F. Coat muffin tin with cooking spray; set aside. Put orange peel and sugar in the bowl of a food processor and process one to two minutes until the sugar is orange colored. Turn into a mixing bowl with the eggs, oil and tofu. Beat with a wire whisk until smooth.

Place flours, baking powder, soda and salt in mixing bowl, stir well. Add the walnuts and cranberries, then pour the liquid ingredients over dry ingredients and mix quickly just until blended; batter will be lumpy. Do not over mix or muffins will be tough. Fill muffin cups about three-fourths full. Bake 15 minutes, until golden and springy to the touch. Makes 12 muffins.

Nutritional information per muffin: 166 calories, 5.7 grams fat, 126 milligrams sodium, 35 milligrams cholesterol, 25 grams carbohydrates, 0.7 grams saturated fat, 1 grams fiber, 4 grams protein.


Tanner’s Tasty Breakfast Squares

Canola oil spray
1 tablespoon canola oil, divided
1 small carrot, shredded
1/4 cup finely chopped onion
1 whole scallion, chopped
1/4 teaspoon ground turmeric
4 ounces firm tofu cut in four pieces
1 large egg
1 teaspoon reduced sodium soy sauce (optional)
1/2 teaspoon salt
5 ounces (1/2 package) frozen chopped broccoli, defrosted
1 cup cooked brown rice

Preheat the oven to 325 degrees F. Coat a loaf-shaped baking pan with cooking spray. Set aside.

Heat two teaspoons of the oil in a small skillet over medium-high heat. Sauté the carrot, onion, scallion and turmeric until the carrot is soft, about five minutes. Turn the mixture into a mixing bowl.

Squeeze each piece of tofu to eliminate excess water. When it resembles cottage cheese, place it in a food processor or blender. Add the egg white, remaining oil, soy sauce (if using) and salt. Purée until smooth. Transfer to the bowl with the cooked vegetables. Stir in the broccoli and rice. With a rubber spatula, mix until well combined. Spread the mixture in an even layer in the prepared baking pan.

Bake 30 to 45 minutes or until firm to the touch in the center. Cool completely in the pan. Turn out onto a cutting board and cut into six squares. Eat at room temperature or after being gently warmed in a microwave. Can be frozen for up to one week. Makes four servings.

Nutritional information: Per serving, 153 calories, 7 grams total fat (less than 1 gram saturated fat), 17 grams carbohydrate, 8 grams protein, 3 grams dietary fiber, 355 milligrams sodium.


Breakfast in a Flash! Banana Smoothie

2 medium bananas, peeled and sliced
1 container (8 ounces) low fat vanilla yogurt
1 1/2 cups skim milk
1 cup ice cubes or crushed ice
1 teaspoon toasted wheat germ
Dash of cinnamon or nutmeg

Combine bananas, yogurt, milk, ice cubes and wheat germ in a blender. Blend until smooth. Pour mixture into chilled glasses. Sprinkle with cinnamon or nutmeg. Serve immediately. Makes two servings.

Nutritional information: Per serving, 227 calories, 1 gram fat (less than 1 gram saturated fat), 47 grams carbohydrate, 13 grams protein, 3 gram dietary fiber, 164 milligram sodium.


Sunday Morning Oatmeal-Blueberry Pancakes

1/2 cup quick-cooking (not instant) rolled oats
2 1/2 cups low-fat milk
1 cup whole-wheat flour
3/4 cup unbleached all-purpose flour
1 tablespoon sugar
1 tablespoon baking powder
1/2 teaspoon salt
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
3 medium eggs
1 teaspoon vanilla extract
Canola oil spray
Blueberries or blackberries (if desired)

In a medium bowl, combine oats and milk. Stir to blend and set aside. In a large bowl, combine flours, sugar, baking powder, salt, cinnamon and nutmeg. Blend well. Add eggs and vanilla to oat mixture, stir to blend and add to dry mixture. Stir just until all ingredients are moist—over-mixing will cause pancakes to be tough.

Spray large frying pan with oil spray and preheat over medium heat. Use 1/4 cup batter for each pancake. Sprinkle a handful of blueberries or blackberries on pancake before it sets. Turn when bubbles appear on the surface and bottom is browned. Makes 18 pancakes.

Nutritional information: Per pancake, 78 calories, 1 gram total fat (less than 1 gram saturated fat), 13 grams carbohydrates, 4 grams protein, 1 gram dietary fiber, 157 milligram sodium.


South-of-the-Border Breakfast Fruit Wrap

1 tortilla, preferably whole wheat
2 teaspoons “fruit only” strawberry (or flavor of choice) preserves
2 tablespoons reduced-fat ricotta or cottage cheese
1/3 to 1/2 cup sliced fresh strawberries (or any fresh fruit)
2 tablespoons sliced, toasted almonds

Spread fruit preserves on tortilla. Top with ricotta or cottage cheese. Carefully top with sliced fruit. Sprinkle with sliced almonds. Starting from one end, roll tightly. Wrap in foil for neater eating. Makes one fruit wrap.

Nutritional information: Per serving, 231 calories, 9 grams fat, 2 grams saturated fat, 34 grams carbohydrates, 9g protein, 4 grams dietary fiber, 213 milligrams sodium.


Easy-on-the-Digestion Breakfast Rice Pudding

2 cups cooked brown rice
1-1/2 cups vanilla rice milk
3 tablespoons raisins (optional)
2 tablespoons maple syrup
1 tablespoon vanilla extract
1/4 teaspoon cinnamon

In a medium-sized saucepan, combine all ingredients and bring to a slow simmer (do not boil). Cook uncovered, stirring occasionally, for about 20 minutes, or until thick. Serve hot or cold. Makes 6 half-cup servings.

Nutritional information: Per serving, 372 calories, 1 gram total fat, 3 milligrams cholesterol, 366 milligrams sodium, 1 gram total fiber, 10 grams protein, 81 grams carbohydrates, 363 milligrams potassium.


Lunch and Dinner Recipes

Spring Vegetable Soup

1 tablespoon extra virgin olive oil
1/4 medium head cabbage (2 cups), finely shredded
2 medium ripe tomatoes, seeded and chopped
1/2 cup canned artichoke hearts, drained and chopped
1 cup frozen or fresh green peas
2-1/2 cups low-sodium tomato or vegetable juice
1 cup water
2 teaspoons dried basil
Salt and freshly ground black pepper, to taste

In large pot, heat oil over medium heat. Sauté cabbage until tender but not limp, about seven minutes. Add tomatoes and cook two more minutes. Add artichoke hearts, peas, tomato juice and water. Reduce heat, add basil and simmer for 10 minutes. Season to taste with salt and pepper. Makes four servings.

Nutritional information: Per serving, 120 calories, 4 grams total fat (less than 1 g saturated fat), 18 grams carbohydrate, 5 grams protein, 4 grams dietary fiber, 200 milligrams sodium.


Sweet Potato-Carrot Soup With Ginger and Apple

2 teaspoons extra virgin olive oil
2 medium leeks (about 1 1/3 cups), white part only, washed and sliced
3/4 pound baby carrots cut in half
1 large sweet potato (about 12 ounces), peeled and coarsely chopped
1 Granny Smith apple (about 8 ounces), peeled and coarsely chopped
2 teaspoons peeled, minced fresh ginger root
4 cups fat-free, reduced sodium chicken or vegetable broth
1 cup cold water
1 cup orange juice
2 teaspoons grated orange zest
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
Salt and white pepper, to taste

In large nonstick saucepan, heat oil over medium heat. Add leeks and cook, stirring, six to eight minutes or until translucent. Add carrots, sweet potatoes, apple and ginger. Cook, stirring, two minutes. Add broth, water, juice, zest, ground ginger, nutmeg and white pepper. Bring to boil over medium-high heat. Reduce heat to medium-low and cook 30 minutes, or until carrots and sweet potatoes are tender. Let cool five to 10 minutes. Using a blender or food processor, puree half of the carrot mixture with half of the cooking liquid until smooth. Pour into a medium bowl. Repeat process with remaining solids and other half of liquid. Stir puree back into saucepan. Reheat, if necessary. Ladle soup into bowls and serve immediately. Makes eight servings.

Nutritional Information: Per serving, 103 calories, 1 gram total fat (less than 1 gram saturated fat), 22 grams carbohydrates, 3 grams protein, 3 grams dietary fiber, 340 milligrams sodium.


Mexican Meatless Chili

1 cup chopped onion
1 cup chopped green pepper
1 tablespoon canola or olive oil
1 teaspoon minced garlic
2 cans (16 ounces each) pinto or red kidney beans
2 cans (14.5 ounces each) stewed tomatoes, chopped
1 can (4 ounces) chopped green chilies
1 can (8 ounces) tomato sauce
1 can (6 ounces) tomato paste
2/3 cup bulgur wheat
1/2 cup water
1 and 1/2 tablespoons chili powder
1 teaspoon ground cumin
1/4 teaspoon crushed red pepper or to taste
1 pound ground soy crumbles

In a stockpot, add oil, then cook onion, green pepper and garlic until the vegetables are soft. Stir frequently. Stir in remaining ingredients. Cover and simmer for one hour. Stir frequently. You may also use a Crockpot on low setting for three hours.


Orzo Pasta With Cannellini Beans

4 cups water
1 sprig fresh rosemary
1/2 cup orzo pasta
1 tablespoon extra virgin olive oil
1 medium onion, chopped
2 cloves garlic, minced
1/2 medium yellow bell pepper, chopped
1/2 medium red bell pepper, chopped
2 cups baby spinach
1 can (15 ounces) cannellini beans, rinsed and drained
Salt and freshly ground pepper, to taste
1/4 cup crumbled reduced fat feta cheese
1 tablespoon packed fresh thyme leaves

In large pot, bring water and rosemary to boil. Boil one minute, and then remove rosemary with slotted spoon. Add orzo and cook for 10 to 12 minutes. Drain well. If desired, remove rosemary leaves from stem and mix with pasta.

Meanwhile, in large nonstick skillet, heat oil. Sauté onion and garlic for five minutes, stirring often. Add bell peppers. Sauté for three more minutes. Add spinach and sauté until wilted, one minute. Add beans and stir until hot. Stir in orzo and season to taste with salt and pepper. Sprinkle with cheese, garnish with thyme and serve. Makes four servings.

Nutritional information: Per serving, 244 calories, 5 grams total fat (1 gram saturated fat), 40 grams carbohydrates, 12 grams protein, 7 grams dietary fiber, 110 milligrams sodium.


Peanut Noodles With Shredded Chicken and Vegetables

1 pound boneless, skinless chicken breasts
1/2 cup smooth natural peanut butter
2 tablespoons reduced-sodium soy sauce
2 teaspoons minced garlic (about 1 large clove)
1-1/2 teaspoons chile-garlic sauce
1 teaspoon minced ginger
8 ounces whole-wheat spaghetti
1 12-ounce bag fresh vegetable medley*, such as carrots, broccoli, snow peas
Garnish (optional): sliced scallions and chopped cilantro.

Put a large pot of water on to boil. Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, shred into bite-size strips.

Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl. Cook pasta in the boiling water until not quite tender, about one minute less than specified in the package directions. Add vegetables and cook until the pasta and vegetables are just tender, one minute more. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta, vegetables and chicken, toss well to coat. Garnish with sliced scallions and chopped cilantro. Serve warm or chilled. Makes six, one-and-a-half cup servings.

Nutritional information: Per serving, 363 calories, 12 grams fat, 2 grams saturated fat, 44 milligrams cholesterol, 36 grams carbohydrates, 29 grams protein, 7 grams fiber, 348 milligrams sodium.


Villa Rica Red Pepper, Tomato, and Chicken Pilaf

1-2/3 cups quick-cooking brown rice
1 small onion, chopped
1 can (14.5 ounces) stewed tomatoes
1 can (14.5 ounces) fat-free, reduced sodium chicken or vegetable broth
1 teaspoon Paprika
1/2 teaspoon Dried oregano
1/2 teaspoon freshly ground black pepper
1 jar (7 ounces) roasted red peppers, drained and chopped
3/4 pound skinless, boneless chicken breast cut into one-inch pieces
1 bay leaf
Salt (optional)
1/2 cups frozen green peas

Preheat oven to 375 degrees F. In a two-quart casserole dish, combine the rice, onion, oil, tomatoes, broth, paprika, oregano, black pepper, roasted red peppers, chicken, bay leaf and salt, if using. Stir, then cover and bake the casserole for 40 minutes, until all of the broth is absorbed. Add peas and cook an additional 10 minutes. Remove the bay leaf and stir.

Nutritional information: Per Serving, 229 calories, 4 grams total fat, 32 grams carbohydrates, 17 grams protein, 3 grams dietary fiber, 441 milligrams. sodium.


Herbed Vegetable and Parmesan Frittata

1 tablespoon plus 2 teaspoons olive oil
3 garlic cloves, peeled and sliced thin
1 small red onion (about 1/4 pound), sliced thin
1 large leek, white part only (about 2 ounces), washed thoroughly, halved and sliced thin
1 large bunch Swiss chard (about 1 pound), leaves sliced thin (stems reserved for another use)
2 cups sliced shitake mushrooms, about 10 ounces
1 large red bell pepper (about 7 ounces), diced
Pinch of hot red pepper flakes
Salt and freshly ground black pepper
1 medium zucchini (about 7 ounces), halved, and sliced thin
1/2 teaspoon dried rosemary
1/2 teaspoon dried thyme leaves
1/4 cup julienned fresh basil leaves
1 cup unseasoned bread crumbs
4 large egg whites plus 2 whole eggs, lightly beaten, or 2 cups egg white, nonfat egg product or egg substitute
2 medium tomatoes (about ¾ pound), sliced
1/3 cup freshly grated Parmesan cheese

Preheat oven to 375 degrees F. In an ovenproof nonstick skillet over medium heat, heat 2 teaspoons of the olive oil. Add the garlic, onion, and leek and cook, stirring often until soft, about 10 minutes. Transfer to a small bowl and set aside.

Meanwhile, blanch the Swiss chard in boiling salted water for three minutes. Drain and place in a large bowl filled with ice water (to retain color). Drain and squeeze out as much water as possible. Transfer to a bowl and set aside.

Heat 2 teaspoons of the remaining olive oil in a nonstick skillet over medium high heat, and then add the mushrooms. Do not stir. After the mushrooms begin to brown, add the red bell pepper and red pepper flakes there, for two to three minutes. Add the zucchini and cook until all water from the vegetables has evaporated and the vegetables are tender but slightly firm, about five minutes. Add the Swiss chard, cook for another minute, and then add the leek mixture and herbs. Season with salt and pepper and toss or stir to combine. Mix in 3/4 cup of the bread crumbs and the eggs and, using a rubber spatula, pat down firmly. Top with sliced tomatoes in a single layer.

Combine the remaining 1 teaspoon olive oil, the Parmesan, and the remaining bread crumbs and sprinkle on top of tomatoes. Bake for 25 minutes or until eggs are set. Makes four to six servings.

Nutritional information: Per Serving: 224 calories, 15 grams protein, 19 grams carbohydrates, 11 grams fat, 112 grams cholesterol, 3 grams fiber, 3 grams saturated fat.


Tomato and White Bean Soup

1/2 cup chopped onion
1 teaspoon olive oil
1/2 cup thinly sliced celery
1/2 cup thinly sliced carrot
1 teaspoon finely chopped garlic
1 can (28 ounces) diced tomatoes in juice
2-1/2 cups water
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon dried cumin
Salt and freshly ground black pepper, to taste
1 can (15 ounces) cannellini or Great Northern beans, rinsed and drained
1 small jar roasted red bell pepper, rinsed and coarsely chopped
1/2 cup cut green beans

In large saucepan, cook onion and olive oil over low heat until onion begins to color, about five minutes. Add celery, carrot and garlic; cook, stirring, two minutes. Add tomatoes, water, oregano, basil and cumin. Cover and cook over medium heat until vegetables are tender, five to10 minutes. Season to taste with salt and pepper. Add cannellini beans, red bell pepper, and green beans. Cover and cook seven minutes or until greens beans are tender and flavors are blended. Ladle into bowls and serve. Makes eight servings.

Nutritional Information: Per serving, 74 calories, less than 1 gram total fat (0 grams saturated fat), 14 grams carbohydrates, 3 grams protein, 3 grams dietary fiber, 423 milligrams sodium.


Picnic-Perfect Turkey, Spinach and Apple Wrap

1 tablespoon reduced-fat mayonnaise
2 teaspoons honey mustard
2 whole-wheat flour tortillas
2 cups (washed and dried) baby spinach (or soft leafy green) leaves, loosely packed
4 thin slices turkey breast (4 ounces)
1/4 Granny Smith apple, sliced paper-thin

Combine mayonnaise and mustard. Lay out both wraps. Spread the edges of each with the mayonnaise mixture. Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps. Top each layer with half the turkey. Evenly divide apple slices and lay lengthwise across turkey. Fold over the end of the wrap closest to you, then the two sides. Roll the wrap as tightly as possible toward the opposite side. Cover each wrap tightly in plastic wrap and refrigerate, seam side down, up to four hours before serving. When ready to serve, remove plastic wrap and cut each wrap in half, at an angle. Makes two wraps.

Nutritional information: Per serving, 234 calories, 7 grams total fat (1 gram saturated fat), 27 grams carbohydrate, 20 grams protein, 3 grams dietary fiber, 294 milligrams sodium.


Saturday Night Greek Pizza

1/2 pound turkey cutlets, cut into thin strips
2 cups thinly-sliced onion
1/4 cup finely-chopped flat-leaf parsley
1 teaspoon lemon pepper
1 teaspoon minced garlic
1 teaspoon dried oregano
2 teaspoons extra virgin olive oil
2 10-inch pizza shells
1 cup chopped tomatoes
6 Kalamata olives, pitted and slivered
4 ounces feta cheese, crumbled

Preheat oven to 450 degrees F. In large bowl, combine turkey, onion, parsley, lemon pepper, garlic and oregano. In large, non-stick skillet, over medium-high heat, sauté mixture in oil five to seven minutes, or until turkey is lightly browned and no longer pink in center. Place pizza shells on large baking sheet. Top with turkey mixture, tomatoes, olives and cheese. Bake for 10 to 12 minutes, until the crust is heated through and the cheese slightly melted. Makes two pizzas (eight servings).

Nutritional Information: Per serving, 302 calories, 8 grams total fat (3 grams saturated fat), 39 grams carbohydrate, 17 grams protein, 2 grams dietary fiber, 737 milligrams sodium.


Tanner “Turkey Joes”

1 tablespoon canola oil
1 medium onion, peeled and chopped
1 small green bell pepper, seeded and chopped
2 peeled garlic cloves, finely chopped
3/4 pound ground turkey breast
1 can (28 ounces) diced tomatoes
2 tablespoons tomato paste
1/4 cup barbecue sauce
Salt and freshly ground black pepper
6 whole-wheat hamburger buns, grilled or toasted
6 thin onion slices, for garnish (optional)
Shredded lettuce, for garnish (optional)

Heat the oil in a medium skillet over medium-high heat. Sauté the onion and pepper until translucent, about four minutes. Add the garlic and sauté until the vegetables are soft, about 3 minutes. Add the turkey and cook, using a wooden spoon to break it up and stirring until it loses its pink color, about four minutes. Add the tomatoes, tomato paste and barbecue sauce.

Simmer vigorously until the mixture is thick, about 15 minutes, stirring occasionally. Season to taste with salt and pepper. Place the bottom of each bun on a plate. Spoon over each equal amounts of the meat mixture. Top with the onion and some lettuce, if using. Cover with the top of the bun or set it to lean on one side of the meat topping. Serve immediately. Makes 6 servings.

Nutritional information: Per serving, 290 calories, 9 grams total fat (2 grams saturated fat), 35 grams carbohydrate, 18 grams protein, 5 grams dietary fiber, 541 milligrams sodium.


Salad and Side Recipes

Greek-style Spinach Pie

1 tablespoon olive oil
1 medium shallot
1 10-ounce package of frozen, chopped spinach - thaw and squeeze out additional moisture
3 eggs (3 white to 2 yolks if you prefer)
8 ounce fat free sour cream (optional)
5 ounces reduced fat feta cheese crumbled
½ teaspoon pepper
¼ teaspoon ground nutmeg

Preheat oven to 350 degrees F. Sauté shallots in olive oil until transparent. Stir in spinach, salt, pepper, and nutmeg. Continue to sauté until the moisture evaporates (two to five minutes).

Mix the remaining ingredients- eggs, sour cream, and feta cheese in a large mixing bowl. Add the spinach mixture and stir well.

Spray a casserole dish or pie plate with canola or olive oil spray. Pour the spinach mixture into the dish. Bake for 40 minutes or until it is set and a knife inserted comes out clean. Note: This very versatile dish can be used as an appetizer, side dish, brunch entrée, or even a lunch or breakfast item. Makes two dozen, one-inch squares for appetizers or eight side dishes.


Tomato Arugula Salad

4 large handfuls arugula
1 pound cherry or grape tomatoes, red and yellow
2 tablespoons chiffonade of basil (fine little ribbons)

1 tablespoon finely chopped shallots
4 teaspoons good red wine vinegar
4 tablespoons fruity olive oil
1/4 teaspoon salt
Freshly ground black pepper to taste

Wash and dry the arugula and remove any large stems. Halve the cherry tomatoes and arrange them on a platter. Whisk together the vinaigrette in a small bowl and pour half of it evenly over the tomatoes, then strew with basil. Toss the arugula with the remaining dressing and place on top of and around the tomatoes. Makes four servings.


Wilted Greens With Lemon and Herbs

1 tablespoon extra-virgin olive oil
2 - 3 cloves garlic minced
1 bunch leafy greens (kale, collards) rinsed well, stem removed and sliced into ¼-inch ribbons
1 cup vegetable stock
Grated zest of lemon
Juice of 1/2 lemon
1 teaspoon red wine vinegar
6 leaves fresh basil, minced
1 sprig of fresh rosemary, minced

Heat oil and garlic in a skillet for about one minute over medium heat. Add greens and vegetable stock. Steam until the greens are tender (about five minutes). Toss in the remaining ingredients during the last one to two minutes of cooking. Remove from heat. Serve immediately. Makes four servings.


White Bean Salad With Asparagus

5 stalks green asparagus, tough ends removed
1 can (15 ounces) white beans, rinsed and drained
1 orange or red bell pepper, seeded and chopped
1/2 cup finely chopped red onion
1 tablespoon extra-virgin olive oil
2 tablespoon freshly squeezed lemon juice
1 teaspoon Dijon mustard
Salt and pepper, to taste
1 cup leafy salad greens, loosely packed

Cut asparagus into one-inch pieces. Set vegetable steamer into large saucepan. Lightly steam for two to three minutes. Set aside to cool. In large bowl, combine white beans, bell pepper and red onion. Gently toss in asparagus. In separate bowl, whisk together olive oil, lemon juice, mustard, salt and pepper. Gently toss dressing into salad. Adjust seasoning to taste. Line salad bowl with leafy greens. Top greens with white bean salad. Serve with hearty whole grain bread. Makes five servings.

Nutritional information: Per serving, 134 calories, 6 grams total fat (less than 1 gram saturated fat), 16 grams carbohydrates, 4 grams protein, 5 grams dietary fiber, 156 milligrams sodium.


White Beans and Fennel

3 tablespoons olive oil
2 tablespoons balsamic vinegar
1/2 teaspoon salt
1/2 teaspoon ground sage
1/4 teaspoon black pepper
3 fresh fennel bulbs, trimmed
2 15-ounce cans cannellini beans, drained and rinsed

Whisk together oil, vinegar, salt, sage and pepper in large bowl. Thinly slice fennel and add to mixture. Add beans. Toss gently to coat beans and fennel with dressing. Serve at room temperature. Makes eight servings.

Nutrition information: Per Serving, 166 calories, 5 grams fat (1 gram saturated fat), 0 grams cholesterol, 195 milligrams sodium, 24 grams carbohydrates, 7 grams fiber, 8 grams protein.


Dessert Recipes

Apple-Cranberry Crisp

12 large green apples, peeled, cored, and sliced
8 ounces fresh or frozen cranberries
Juice of 1 lemon
1/3 cup brandy
1/3 cup light-brown sugar, packed
1 teaspoon cinnamon
2 tablespoons whole wheat pastry flour

1 and 1/2 cups old-fashioned rolled oats
1/2 cup toasted wheat germ
3/4 teaspoon salt
1 and 1/2 teaspoons cinnamon
1/2 cup light-brown sugar, packed
1/3 cup canola oil
1/3 cup maple syrup

Preheat oven to 375 degrees F. Toss the sliced apples in a large bowl with the cranberries, lemon juice, brandy, 1/3 cup of light-brown sugar, 1 teaspoon of cinnamon, and the whole wheat pastry flour. Pile the apple mixture into an 8-x-10-inch baking dish.

Mix the ingredients for the topping and spread over the apples. Cover the baking dish with aluminum foil and bake for 20 minutes. Uncover and bake for 40 minutes more until the apples are soft. Makes 12 servings.

Nutritional information: Per serving, 279.5 calories, 7.7grams fat (0.8 gram saturated fat - 24.8 percent of calories from fat), 4.1 grams protein, 48.7 grams carbohydrate, 0 milligrams cholesterol, 5.8 grams fiber.


Lemon Watermelon Slush

1 cup lemon juice, freshly squeezed, with pulp (from approximately 4 large lemons)
1/2 cup sugar
8 cups seeded, diced watermelon
30 to 40 ice cubes
2 tablespoons fresh mint for garnish

In a small saucepan, bring lemon juice and sugar to a boil. Stir until all sugar is dissolved and remove from heat. Chill syrup well. Blend watermelon in blender, in four batches. For each batch, place 2 cups of watermelon into blender, add 1/4 of the chilled lemon syrup, and blend until mixed well. Add ice cubes to blender one at a time, approximately 10 per batch, until mixture is thickened. Repeat for three remaining batches. Serve in chilled glasses and garnish with fresh mint. Makes 8 servings.

Nutritional information: Per serving, 100 calories, 0.5 gram fat.


Peach Bread Pudding With Chai Spices

4 cups bread slices, cut into 1/2 cubes
3 large ripe peaches, peeled and cut into 1/2 cubes (3 cups)
2 cups skim milk
2 eggs, lightly beaten
1/2 cup packed dark brown sugar
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon ground cardamom
1/2 teaspoon ground ginger
1/4 teaspoon ground black peppercorn
1/8 teaspoon salt

Position rack in the center of the oven; preheat oven to 350 degrees F. Coat an eight-inch baking dish with cooking spray. Toss bread cubes and peaches together in the baking dish. Whisk milk, eggs, brown sugar, vanilla, cinnamon, cloves, cardamom, ginger, pepper and salt in a medium bowl. Pour over the bread and peaches; allow the mixture to soak for about five minutes. Bake the pudding until it is set and knife inserted in the center comes out clean, about one and one-fourth hours (75 minutes). Serve warm for best flavor. Makes eight, half-cup servings.

Nutritional information: Per serving, 164 calories; 2 grams fat, 54 milligrams cholesterol; 33 grams carbohydrates; 5 grams protein, 2 grams fiber, 175 milligrams sodium.


Meringue Tartlets With Strawberries and Shaved Chocolate

2 cups sliced fresh strawberries
1/4 cup plus 1 tablespoon sugar, divided
4 large egg whites, at room temperature
Dash of cream of tartar
Dash of salt
2 tablespoons plus 2 teaspoons shaved good-quality dark chocolate

Preheat the oven to 250 degrees F. Cover a baking sheet with parchment paper.

In a bowl, mix the strawberries with 1 tablespoon of the sugar. Refrigerate the strawberries until ready to use. In a large mixing bowl, combine the egg whites, cream of tartar, and salt and beat with an electric mixer at medium speed for about one minute, until the eggs are frothy. With the mixer at high speed, add the remaining 1/4 cup sugar 1 tablespoon at a time, beating for five to seven minutes, until stiff, glossy peaks form.

Drop the meringue onto the prepared baking sheet in eight 3-to-4-inch diameter rounds, smoothing the edges. Make an indentation in the middle with back of spoon. Bake for one hour. Turn the oven off, but leave the meringues in overnight or for about 12 hours. Do not open the oven door. If the meringues will not be served immediately, remove them from the oven and store in a tightly covered dry container until ready to serve.

When ready to sever, gently peel the meringues off the parchment paper. Top each meringue with 1/4 cup strawberries and garnish with 1 teaspoon shaved chocolate, and serve. Makes eight servings.

Nutritional information: Per Serving, 68 calories; 1 gram total fat (less than 1 gram saturated fat); 13 grams carbohydrates; 2 grams protein; 1 gram dietary fiber; 65 milligrams sodium.


Spiced Pumpkin Bars

1 cup egg whites or 8 large eggs
1 cup unsweetened applesauce
1 1/2 cup granulated sugar
2 cups canned unsweetened pumpkin
2 cups unbleached all-purpose flour
1 tablespoon baking powder
1 teaspoon salt
2 teaspoons ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon nutmeg
1/4 teaspoon ground cloves
Confectioners’ sugar, sifted

Preheat oven to 375 degrees F. Lightly spray a 12-x-18-x-1-inch pan with a nonstick spray. In a large bowl, whisk together eggs or egg whites, applesauce, sugar and pumpkin. Sift or stir together the flour, baking powder, baking soda, salt and spices. Gently fold dry ingredients into pumpkin mixture; do not overwork. Spread mixture evenly in prepared pan. Bake until firm to the touch and lightly browned, 20 to 25 minutes. Cool, and then slice into 24 bars. Dust lightly with confectioners’ sugar just before serving.

Nutritional information: Per serving (one bar), 102 calories; .1 gram fat; 0 grams cholesterol; 23 grams carbohydrates; 2.4 grams protein; 68 milligrams sodium.

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