Per Serving: 248 calories, 8 grams protein, 11 grams of fat, 31 grams of CHO,  7 grams of fiber, 502 mg sodium.

Preparation Time: 10 minutes  Cook Time: 10 minutes

Serves: 4

Ingredients

• 1 cup whole wheat couscous
• 1/3 cup chopped onion
• 1 clove garlic, minced
• 2 tbsp olive oil
• 6 cups baby spinach
• 1/3 cup chopped black olives
• ½ tsp salt
• ¼ tsp black pepper
• 1 ½ cup halved grape tomatoes
• 2 tsp lemon juice
• ¼ cup soft goat cheese (chevre)

Instructions

Cook couscous according package instructions. Sauté onion & garlic in oil in frying pan over medium-low heat until softened.  Add spinach & olives. Turn with tongs until spinach is just wilted. Add couscous to spinach mixture with tomatoes and lemon juice. Toss and season with salt and pepper to taste.  Serve with small dollops of goat cheese on top.

Shopping List

• whole wheat couscous
• onion
• 1 clove garlic
• olive oil
• baby spinach
• black olives
• grape tomatoes
• lemon juice
• soft goat cheese (chevre)

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

Per Serving: 473 calories, 35 grams protein, 9 grams of fat, 55 grams of CHO,  13 grams of fiber,  1826 mg sodium.

Preparation Time: 10 minutes  Cook Time: 10 minutes

Serves: 4 servings

Ingredients

• 15 oz chunky medium or mild salsa
• 2 cups cooked chicken (you can use store bought oven or rotisserie roasted chicken or poached chicken)
• 15 oz  can black beans or cannellini, drained
• 3 cups chicken broth (use low sodium to cut salt)
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1  16-ounce package frozen corn
• 2 green onions, chopped
• ½ cup sour cream
• 1 cup crushed whole wheat tortilla chips

Instructions

Empty salsa into a large sauce pan. Heat 2 minutes over medium high heat. Then add chicken, beans broth, cumin, corn and chili powder. Bring to boil. Lower heat and simmer 10 minutes, stirring occasionally. Top each serving with onions, sour cream and chips.

Shopping List

• 15 oz chunky medium or mild salsa
• chicken breasts
• 15 oz  can black beans or cannellini
• chicken broth (use low sodium to cut salt)
• ground cumin
• chili powder
• 1  16-ounce package frozen corn
• 2 green onions, chopped
• Sour cream
• Whole Wheat Tortilla chips

Per Serving: 283 calories, 9 grams protein, 5 grams of fat, 54 grams of CHO, 9 grams of fiber,  274

mg sodium.

Preparation Time: 5 minutes Cook Time: 15 minutes

Serves: 6 servings

Ingredients

• 1 ½ tablespoons olive oil
• 1 cup chopped mixed dried fruits (apples, pears, apricots, prunes, cranberries)
• 2 cups low sodium vegetable broth
• 1 15-ounce can chickpeas, drained & rinsed
• 2 medium onions, chopped
• 1 teaspoon ground cumin
• 1 ½ cups whole wheat quick cook couscous
• ¼ cup chopped scallions (optional)
• Salt to taste

Instructions

In a large pot, heat oil and sauté onions over medium heat. Add dried fruit and continue cooking for 3 minutes.  Add cumin. Continue stirring and cooking for one more minute. Add vegetable broth, couscous, and chickpeas. Bring to a boil. Cover and turn heat off. Let stand for 5 minutes.  Fluff with fork.  Add salt to taste. Sprinkle with chopped scallions before serving (optional).

Shopping List

• olive oil
• chopped mixed dried fruits (apples, pears, apricots, prunes, cranberries)
• low sodium vegetable broth
• 1 15-ounce can chickpeas
• 2 medium onions
• ground cumin
• whole wheat quick cook couscous
• chopped scallions

Per Serving: 303 calories, 21 grams protein, 10 grams of fat, 39 grams of CHO, 7 grams of fiber, 457 mg sodium.

Preparation Time: 10 minutes

Serves: 4 servings

Ingredients

• 2 tsp curry powder
• ½ cup fat-free or reduced-fat mayonnaise
• salt and fresh ground black pepper, to taste
• 4 whole-wheat tortillas, each cut in half
• 8 oz thinly sliced turkey
• 4 cups thinly sliced romaine lettuce
• 2 cups thinly sliced, seeded and peeled cucumber
• 1 ripe mango, peeled, pitted, chopped (about 1 cup) or  cup mango chutney
• ½ ripe avocado, peeled, pitted, cut into 8 thin slices

Instructions

Heat curry powder, stirring constantly, in a small skillet over medium-low heat until fragrant, about 2 minutes. Transfer curry powder to small bowl.  Stir in mayonnaise and lemon juice.  Season to taste with salt and pepper.  Chill, covered, until ready to use.

When ready to serve, place one-half tortilla on a work surface.  Spread with about 1 tbsp curried mayonnaise and lemon juice.  Season to taste with salt and pepper.  Chill covered, until ready to use.  When ready to serve, place one-half tortilla on a work surface.  Spread with about 1 tbsp curried mayonnaise.  Place one-fourth of the turkey in the center.  Top with ½ cup lettuce, ¼ cup cucumber and 2 tbsp mango or chutney.  Top with an avocado slice.  Roll up like a burrito.  Repeat process for remaining wraps.  Serve or make up to 4 hours ahead and refrigerate wrapped tightly with plastic wrap.  Bring back to room temperature before serving.

Shopping List

• curry powder
• fat-free or reduced-fat mayonnaise
• 4 whole-wheat tortillas
• 8 oz thinly sliced turkey
• romaine lettuce
• 1 large cucumber
• 1 ripe mango or mango chutney
• ripe avocado

With permission from: American Institute for Cancer Research www.aicr.org

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

Per Serving: 160 calories, 4 grams protein, 11 grams of fat, 13 grams of CHO,  2 grams of fiber, 207 mg sodium.

Preparation Time: 10 minutes Bake time: 10 minutes

Serves: 13 servings

Ingredients

• 1 cup whole natural almonds
• 2 cups wheat, rice or corn squares cereal
• 1 ½ cups small pretzels
• 1 cup toasted oat cereal
• 1 cup sesame sticks, optional
• 2 tsp garlic powder
• ½ cup butter, melted

Instructions

Spread almonds in a single layer in shallow pan.  Place in cold over; otast at 350 degrees, 8 – 12 minutes, stirring occasionally, until lightly toasted.  Remove from pan to cool.  Toss together all ingredients except butter.  Drizzle with butter and toss to coat evely.  Spread mixture in a shallow pan and bake at 350 degrees, 10 minutes, stirring occasionally, until lightly toasted.  Cool.  Store in airtight containers.

Shopping List

• whole natural almonds
• wheat, rice or corn squares cereal
• small pretzels
• toasted oat cereal
• sesame sticks, optional
• garlic powder
• butter

From with permission www.almondsarein.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use,Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

During a busy week, this fish recipe is a snap. Any white fish will work in place of sole.

Nutritional Information: 165 calories; 26 grams protein; 2 grams carbohydrate; 5 grams fat; 66 mg cholesterol; 273 mg sodium; 2 grams fiber

Preparation Time: 5 minutes               Bake Time: 20 minutes

Serves 4.

• 10 ounce frozen chopped spinach
• ½ cup (2 ounces) shredded mozzarella cheese
• 1 pound sole fillets
• Salt, pepper, lemon juice as desired

Preheat oven to 400°. Thaw spinach and squeeze out excess moisture. Layer on bottom of a small baking dish. Sprinkle with cheese and top with the fish. Season as desired. Cover with foil. Bake for 20 minutes or until fish flakes easily.

Shopping List:

• Spinach
• Mozzarella
• Sole

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

Image from: northerntrailspress.com

This tasty and satisfying kid-pleasing dip is great for the young grazers (and adults, too) and can also be used as a sandwich spread. Each serving provides an excellent source of vitamins A and C and a good source of folate, potassium and fiber.

Per Serving: 118 calories, 14 grams protein, 2.5 grams of fat, 10 grams of CHO, 3 grams of fiber,  438 mg sodium.

Preparation Time: 30 minutes or less

Serves: 4 servings

Ingredients

• 4 cups assorted snacking vegetables* such as: baby carrots, cucumbers, cauliflower and/or broccoli florets, cherry tomatoes, zucchini, and mushrooms
• 1 celery stalk, chopped
• ½ cup chopped carrots
• 7 oz. can water-packed tuna, drained
• ¼ cup nonfat mayonnaise or creamy-style salad dressing
• 2 tsp. prepared horseradish
• 1/8 tsp. salt
• 1/8 tsp. black pepper
• ¼ tsp. hot pepper sauce
• 2 tsp. basil, crushed if dried, chopped if fresh
• 1 large egg, hard-boiled and chopped

Instructions

Selected desired vegetables, wash, prepare,* and place in groups on serving platter, surrounding a small serving bowl.  Cover all with plastic wrap and chill until ready to us.  To prepare dip: place shopped celery and carrots in blender container and, using the pulse setting, chop until very fine.

Add drained tuna, mayonnaise, horseradish, salt and pepper, and hot pepper sauce and blend on MEDIUM and then HIGH speed until smooth.  Stop blender and scrape sides if needed. Remove to serving bowl and stir in basil and chopped hard-boiled egg.  Adjust seasonings if desired.  Chill for 15 minutes and serve.

*Chef’s Note: Most raw vegetables, such as carrots, celery, broccoli, zucchini and cauliflower, slowly dry out on vegetable trays.  Tomatoes, mushrooms, and cucumbers are a few that need no special attention.  To enhance color and help prevent drying during service, try blanching the firmer vegetables.  Simply place each color group, working light to dark, in active boiling water for 5 to 15 seconds, being careful not to cook the vegetables, and then plunge directly into cold, icy water.  When fully cooked, drain well and arrange on serving platter.  The blanched vegetables will remain crisp and brilliant in color.

Shopping List

• 4 cups assorted snacking vegetables* such as: baby carrots, cucumbers, cauliflower and/or broccoli florets, cherry tomatoes, zucchini, and mushrooms
• celery
• carrots
• 7 oz. can water-packed tuna
• nonfat mayonnaise or creamy-style salad dressing
• prepared horseradish
• hot pepper sauce
• basil
• 1 large egg

Credit: Recipe was developed for Produce for Better Health Foundations (PBH) by Chef Carmen I. Jones, CCP.  This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods. With permission: www.fruitsandveggiesmorematters.org.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

Per Serving: 232 calories, 9 grams protein, 8 grams of fat, 32 grams of CHO, 8 grams of fiber, 1267 mg sodium.

Preparation Time: 35 minutes         Cook Time: 50 minutes

Serves: 8 servings

Ingredients

• 3 tablespoons olive oil
• 2 garlic cloves, chopped
• 2 onions, chopped
• 2 cups chopped celery
• 5 carrots, sliced
• 2 cups chicken broth*
• 2 cups water
• 4 cups tomato sauce*
• ½ cup wine (optional)
• 1 cup canned kidney beans, drained
• 1 (15-ounce) can green beans
• 2 cups baby spinach, rinsed
• 3 zucchinis, quartered and sliced
• 1 tablespoon chopped oregano
• 2 tablespoons chopped fresh basil
• salt and pepper to taste
• ½ cup seashell pasta
• 2 tablespoons grated Parmesan cheese for topping
• 1 tablespoon olive oil

Instructions

In a large stock pot, over medium-low heat, heat olive oil and sauté garlic for 2 to 3 minutes. Add onion and sauté for 4 to 5 minutes. Add celery and carrots, sauté for 1 to 2 minutes. Add chicken broth, water and tomato sauce, bring to boil, stirring frequently. If desired, add red wine at this point. Reduce heat to low and add kidney beans, green beans, spinach leaves, zucchini, oregano, basil, salt and pepper. Simmer for 30 to 40 minutes, the longer the better. Fill a medium saucepan with water and bring to a boil.  Add macaroni and cook until tender. Drain water and set aside. Once the pasta is cooked and soup is heated through, place 2 tablespoons cooked pasta into individual bowls.  Ladle soup on top of pasta and sprinkle Parmesan cheese on top. Spray with olive oil and serve.

Shopping List

• olive oil
• 2 garlic cloves
• 2 onions
• celery
• 5 carrots
• chicken broth
• 2 cans tomato sauce
• wine (optional)
• canned kidney beans
• 1 (15-ounce) can green beans
• 1 bag baby spinach
• 3 zucchinis
• chopped oregano
• fresh basil
• seashell pasta
• grated Parmesan cheese

*You can use no salt chicken broth and tomato sauce to lower the sodium content.

From with permission: www.vegetablewithmore.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

This casserole is easy to fix. You can change the bean type if you want or use canned or frozen corn. You can use cooked chicken breast for lower calories and fat or use combination of chicken breast and dark meat.

Per Serving: 389 calories, 31 grams protein, 8 grams of fat, 43 grams of CHO, 12 grams of fiber,  1058 mg sodium.

Preparation Time: 20 minutes Cook Time: 30 minutes

Serves: 8

Ingredients

• 1 tablespoon olive oil
• 1 cup chopped yellow onion
• 1 green bell pepper, cut into 1/4 –inch pieces
• 1 pound of shredded cooked chicken breast*
• One 15 ½ – ounce black beans, drained and rinsed
• One 15 ½ -ounce can red kidney beans drained & rinsed
• One 15 ½ ounce can corn kernels, drained or 2 cups of frozen corn
• 2 cups chunky salsa
• ¼ cup chopped cilantro
• Juice of 1 lime
• Salt & ground black pepper to taste
• ½ cup shredded low fat Monterey Jack Cheese
• ½ cup shredded low fat cheddar cheese
• 1 ½ cup baked tortilla chips

Instructions

Preheat the oven to 350 degrees and no-stick cooking spray in 13 X 9-inch baking dish. Heat olive oil in a small skillet and sauté the onion & bell pepper until tender. Remove from heat. Combine chicken, kidney & black beans, corn, salsa, cilantro, lime juice, salt and pepper in a bowl.  Add in the sautéed onion & bell pepper. Place half the mixture evenly in the baking dish. Combine the Monterey Jack & Cheddar cheeses and sprinkle half over the mixture.  Cover the remaining half of the chicken & bean mixture & sprinkle the remaining cheese over the top.  Bake for 30 minutes and let stand for 5 minutes before serving.  Serve with a handful of crushed tortilla chips.

Shopping List

• Olive oil
• 1 yellow onion
• 1 green bell pepper
• 1 pound of chicken breast
• One 15 ½ – ounce black beans
• One 15 ½ -ounce can red kidney beans
• One 15 ½ ounce can corn kernels or frozen corn
• Chunky salsa
• Fresh cilantro
• 1 lime
• Shredded low fat Monterey Jack Cheese
• Shredded low fat cheddar cheese
• Baked tortilla chips

*Can use cooked rotisserie chicken

Image from: 3.bp.blogspot.com

The wraps are good sources of calcium, iron, and vitamin A. Each wrap is 258 calories, 16 grams protein, 11 grams of fat, 28 grams of CHO, 2 grams of fiber,  depending on the actual choices. Choose 1 tbsp of a spread: Low-fat mayonnaise, sour cream, salad dressing, mustard or hummus. Next, choose 1 ounce of meat: ground beef, roasted chicken, turkey, or roast beef are great to use or use deli meats like ham or turkey. Then, choose ¼ cup chopped, sliced, or shredded fresh vegetables such as cucumbers, tomatoes, green peppers, carrots, summer squash onions, slaw mix, lettuce, spinach or a combination. Lastly, add ¼ cup grated or 1 slice of cheese such as low-fat cheddar or American cheese or part-skim mozzarella. Add spread onto tortilla.  Add the meat as a second layer.  Toss on the vegetables.  Add cheese as the final layer.  Roll up.  May be eaten cold or heated in a microwave or toaster oven until the cheese melts.  Secure with a toothpick before heating.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.