This page contains a Flash digital edition of a book.
. . . and a New Year!


We can’t help it. With each passing New Year’s Day, we attempt to recommit ourselves to healthier eating. We know we should and we really want to, but we just don’t stick with it. Our reasons are varied. Healthful food can be bland. It can be time-consuming to prepare. Our kids won’t eat it. Here are some options to put those myths to rest.


Chile Relleno Casserole


3 cans (4 ounces) whole green chilies, drained 1 cup shredded, reduced-fat cheddar or Colby Jack cheese 1 ¼ cup egg substitute, such as Egg Beaters ½ cup all-purpose flour ½ cup skim milk 1 tablespoon chili powder 2 green onions, sliced Salsa


Preheat oven to 350°F. Lightly coat 9-inch baking dish with cooking spray. Place half the peppers in the bottom of the baking dish, cutting stem end so they will lay flat. Top with half the cheese, then cover with other half of peppers and top with remaining cheese. In a mixing bowl, whisk together egg substitute, flour and milk. Pour egg mixture over chilies in baking dish. Sprinkle with the chili powder and green onions. Bake for 35 minutes or until the top is golden brown and a toothpick inserted in center comes out clean. Serve with salsa. Serves four.


Sautéed Kale


Don’t wrinkle your nose. Kale and other leafy green vegetables are full of vitamins and minerals our bodies need. Tey also taste great. Just try them once and you’ll be hooked. Tis is definitely not rabbit food.


1 ½ pounds kale, coarsely chopped 3 tablespoons olive oil 2 cloves garlic, finely sliced ½ cup water or vegetable broth Salt and pepper 2 tablespoons red wine vinegar


Heat olive oil in a large saucepan over medium heat. Add garlic and cook until soſt, but not browned. Raise heat to high. Add water and kale and toss to combine. Cover and cook for five minutes. Remove cover and continue to cook, stirring until all the liquid has evaporated. Season with salt and pepper to taste, then toss with the vinegar. Serves four.


Crisp Oven Chicken Tenders


Tese chicken strips are crisp, easy and much healthier than fast food versions. Serve them hot or allow them to cool and serve over a salad or inside a wrap. If your kids prefer “nuggets” cut the chicken into smaller pieces and reduce oven time.


4 boneless, skinless chicken breasts 2 cups panko bread crumbs ¼ cup all-purpose flour 1 tablespoon salt ¼ teaspoon cayenne pepper 2 teaspoons dried oregano ½ teaspoon garlic powder ½ teaspoon pepper 1 cup plain nonfat yogurt


Preheat oven to 400°F. Coat baking sheet with cooking spray. Cut chicken breasts into 1-inch strips. Combine bread crumbs, flour and seasoning in a large re-sealable bag. Shake the bag thoroughly to mix contents. Place yogurt in a bowl and dip chicken one piece at a time, then place in bread crumb mixture and shake. Place breaded chicken on baking sheet. Lightly spray the tops of the chicken with cooking spray. Bake 25-35 minutes or until golden brown. Serves four.


Yogurt Cheese


Make yogurt cheese and use it in place of cream cheese, sour cream or mayonnaise. A two-tablespoon serving of yogurt cheese has 87 calories and 4 grams of fat; compare those figures to cream cheese, which has 102 calories and a whopping 10.2 grams of fat. Spread it on a bagel, use it to make a cheese ball, or add it to soup to give a creamy texture and flavor. You won’t be disappointed. You will need:


One carton (you pick the size) of plain, non-fat yogurt One colander or strainer One bowl, slightly larger than the colander Coffee filter or cheesecloth Plastic wrap or foil


Healthy substitutions and tips:


Place colander inside bowl. Ensure bottom of colander does not rest on bottom of bowl. Line colander with coffee filter or cheesecloth. Pour yogurt in colander and cover bowl with plastic wrap or foil. Place bowl in refrigerator and allow yogurt to drain up to 24 hours. Te longer it drains, the denser the cheese. Discard liquid and move cheese to covered container. It will keep up to a week in the refrigerator.


Bypass heavy, creamy salad dressings and opt for a fresh squeeze of lemon on salads. Te flavor is fresh and light and, best of all, you will avoid a high-calorie, high-fat topping. An average use of ranch dressing (2 fluid ounces) contains 290 calories, 270 of which are from fat.


Dilute fruit juice with water or club soda. Fruit juices are high in sugar and calories. A four-ounce serving has between 60-80 calories. By cut- ting the juice in half and filling your glass with club soda, you will enjoy a refreshing drink for only 30 calories. Place vegetables and salads on your plate before dishing the entrée. Tis encourages you to take less of the higher calorie foods because your plate is full. Frozen vegetables are more economical than canned varieties and they retain more of their original nutrients.


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68  |  Page 69  |  Page 70  |  Page 71  |  Page 72  |  Page 73  |  Page 74  |  Page 75  |  Page 76  |  Page 77  |  Page 78  |  Page 79  |  Page 80  |  Page 81  |  Page 82  |  Page 83  |  Page 84  |  Page 85  |  Page 86  |  Page 87  |  Page 88  |  Page 89  |  Page 90  |  Page 91  |  Page 92  |  Page 93  |  Page 94  |  Page 95  |  Page 96  |  Page 97  |  Page 98  |  Page 99  |  Page 100  |  Page 101  |  Page 102  |  Page 103  |  Page 104  |  Page 105  |  Page 106  |  Page 107  |  Page 108  |  Page 109  |  Page 110  |  Page 111  |  Page 112  |  Page 113  |  Page 114  |  Page 115  |  Page 116  |  Page 117  |  Page 118  |  Page 119  |  Page 120  |  Page 121  |  Page 122  |  Page 123  |  Page 124  |  Page 125  |  Page 126  |  Page 127  |  Page 128  |  Page 129  |  Page 130  |  Page 131  |  Page 132  |  Page 133  |  Page 134  |  Page 135  |  Page 136  |  Page 137  |  Page 138  |  Page 139  |  Page 140