Try this low-fat version of a delicious breakfast favorite containing blueberries, which are packed with antioxidants and vitamin C.

Ingredients

Makes 12 large or 24 small muffins

¼ cup olive oil
¾ cup unsweetened applesauce
1 cup soy milk
6 tablespoons maple syrup
1 ½ tablespoons vanilla extract
3 cups flour
2 teaspoons salt
1 ½ tablespoons baking powder
2 cups fresh or frozen thawed and drained blueberries

Directions

Combine oil, applesauce, soy milk, maple syrup and vanilla extract in a large bowl. Combine flour, salt and baking powder in a second large bowl. Sift or stir well to mix dry ingredients.

Pour liquids into flour mixture. Stir to form a batter; don’t beat. Fold in blueberries.

Spray muffin tin with nonstick cooking spray. Bake muffins in a preheated 350-degree oven. Small muffins bake in about 20 to 25 minutes; large muffins in 30 to 35 minutes.

Remove from oven. Cool muffins in tins for 2 minutes, then turn out onto wire rack to cool completely.

Nutritional information

Per large muffin

Calories 185
Fat 5.3 g
Cholesterol 193.5 mg
Sodium 358.6 mg
Carbohydrates 30.5 g
Fiber 2 g
Protein 3.7 g

Love the recipe? Download the recipe: Low Fat Vegan Blueberry Muffins (PDF)

This quick and easy Kentucky Derby chocolate walnut pie recipe is tried and true! Chocolate and walnuts make this one a big winner!

Ingredients

Pie Filling

½ cup all-purpose flour
1 cup sugar
2 eggs (lightly beaten)
½ cup butter (melted)
2 tablespoons Kentucky bourbon
1 cup walnuts (chopped)
1 ¼ cups semisweet chocolate chips
1 teaspoon vanilla extract
Pinch salt
1 ready-made pie crust (for 9-inch pie)

Directions

Heat oven to 350°F.

Press pie crust in 8- or 9-inch pie plate; crimp edges as desired. Place in refrigerator.

In large bowl, mix flour, sugar and salt. Add eggs, bourbon, melted butter and vanilla; mix until combined. Stir in walnuts and chocolate chips. Spread evenly in pie crust.

Bake 45 to 50 minutes or until pie is golden. Cool completely before serving.

Top each serving with whipped cream.

Whipped Cream

1 cup heavy cream

1 tablespoon bourbon

1 tablespoon sugar

Whisk the cream in a large bowl until soft peaks form. Add the bourbon and sugar and continue whisking until the cream holds slightly stiff peaks when the whisk is removed from the bowl. Refrigerate and serve cold.

Nutritional information

Per serving, 1/8 slice

Calories 560
Fat 32g
Cholesterol 75 mg
Sodium 190 mg
Carbohydrates 61 g
Fiber 2 g
Protein 6 g

Love the recipe? Download the Kentucky Derby Chocolate Walnut Pie Recipe (PDF)

Combine your family’s enthusiasm for dips and your desire for them to eat healthy vegetables in this recipe for hummusalsa (hummus and salsa together).

Ingredients

Makes four 1/3 cup servings

1 (16-ounce) can garbanzo beans, drained and rinsed
1 tablespoon lemon juice
2 teaspoons olive oil
½ teaspoon salt
¼ teaspoon pepper
¼ teaspoon paprika
¼ teaspoon ground cumin
1 small, finely chopped garlic clove, optional
1 small jalapeno chili, seeded and coarsely chopped
1 large scallion, trimmed and coarsely chopped
2 tablespoons coarsely chopped cilantro
½ cup grape tomatoes, halved; quartered if large
⅛ teaspoon chipotle chili powder (optional)

Directions

Combine garbanzo beans, lemon juice, oil, salt, pepper, paprika, cumin and garlic in blender or bowl of food processor fitted with steel blade. Puree. Stop the blender and scrape down the contents. Add jalapeno chili, scallion and cilantro. Mince with on/off pulses to finely chop contents. Add tomatoes, then mince again, turning machine on/off two or three times.

Scrape hummusalsa into a bowl; mix well. Taste. If more heat is desired, stir in chipotle chili powder.

For a snack, serve with carrot sticks, raw sugar snap peas, broccoli florets and/or whole-grain crackers for dipping.

For lunch, scoop hummusalsa into a whole-grain pita bread. Top with a small handful of baby spinach or baby kale.

Nutritional information

Per serving

Calories 115
Fat 4.5 g
Cholesterol 193.5 mg
Sodium 425 mg
Carbohydrates 15 g
Fiber 2 g
Protein 6 g

Love the recipe? Download the Hummusalsa Recipe (PDF)

The omega-3 fatty acids present in halibut provide a wide range of cardiovascular benefits including improving the ratio of good cholesterol (HDL). Halibut is also a good source of vitamin B12, vitamin B6 and folic acid.

Ingredients

Makes 4 servings

4 (6-ounce) halibut fillets
Salt and pepper to taste
2 tablespoons olive oil
8 ounces’ lobster mushrooms, diced very small (see note)
2 shallots, minced
Kernels from 6 ears of corn
1 medium heirloom tomato, diced very small
1 teaspoon fresh minced tarragon
1 teaspoon fresh minced dill weed
1 tablespoon white truffle oil (see note)

Directions

Season halibut with salt and pepper. Lightly coat a large ovenproof sauté pan with oil and heat to smoking point. Carefully Arrange halibut in pan. Place in preheated 375-degree oven for 6 to 8 minutes. Remove and keep halibut hot.

Meanwhile, Heat 2 tablespoons olive oil in large skillet. Add mushrooms, shallots, corn, tomatoes and sauté. Continue to Sauté. When corn is cooked, about 1 minute, add tarragon, dill weed and truffle oil. Season with salt and pepper to taste.

Serve the ragout with the halibut. Note - Lobster mushrooms are available in some specialty food stores and in some farmers’ markets. Truffle oil is sold in specialty food stores.

Nutritional information

Per serving (without added salt/pepper)

Calories 435
Fat 16 g
Cholesterol 55 mg
Sodium 121 mg
Carbohydrates 5.5 g
Fiber 2 g
Protein 41.5 g

Love the recipe? Download the Halibut with Corn and Mushroom Ragout Recipe (PDF)

These popovers are crisp on the outside, nicely moist within. Using egg whites and fat-free milk make this favorite comfort food guilt-free.

Ingredients

Makes 6 servings, one popover

1 cup fat-free milk
1 cup all-purpose (plain) flour
¼ teaspoon salt
4 egg whites

Directions

Heat the oven to 425 F. Generously coat 6 large metal or glass muffin molds with cooking spray. Heat the muffin molds in the oven for two minutes.

In a large bowl, add the milk, flour, salt and egg whites. Using an electric mixer, beat until smooth. Fill the heated muffin molds ⅔ full. Bake in the top part of the oven until golden brown and puffy, about 30 minutes. Serve immediately.

Dietitians Tip - Make cheese popovers by topping each cup with 1 teaspoon Parmesan cheese before cooking. The Parmesan cheese adds 7 calories, a trace amount of fat and cholesterol, and 25 milligrams of sodium to each popover.

Nutritional information

Per serving

Calories 101
Fat - trace amount
Cholesterol 1 mg
Sodium 152 mg
Carbohydrates 18 g
Fiber 0.5 g
Protein 6 g

Love the recipe? Download the recipe (PDF)

Figs are an excellent source of fiber and can help aid digestion. Try this easy to make Goat Cheese and Fig Bruschetta, and they will be the hit of the table. 

Ingredients

1 ¼ cups chopped, dried Mission figs (about 9 ounces)
⅓ cup sugar
⅓ cup coarsely chopped orange sections
1 teaspoon grated orange rind
⅓ cup fresh orange juice (about 1 orange)
½ teaspoon chopped fresh rosemary
¼ teaspoon freshly ground black pepper
4 (½ inch-thick) slices French bread baguette, toasted
1 ¼ cups (10 ounces) crumbled goat cheese
5 teaspoons finely chopped walnuts

Directions

Combine first 7 ingredients in a small saucepan; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until figs are tender. Cook five minutes or until mixture thickens. Remove from heat; cool to room temperature.

Preheat broiler.

Top each bread slice with 1½ teaspoons fig mixture and 1½ teaspoons goat cheese. Arrange bruschetta on a baking sheet; sprinkle evenly with walnuts. Broil two minutes or until nuts begin to brown. Serve warm.

Nutritional information

Per serving, 2 slices

Calories 138
Fat 4.7 g
Saturated fat 2.3 g
Cholesterol 7 mg
Sodium 121 mg
Carbohydrates 21 g
Fiber 2.1 g
Protein 4.2 g
Calcium 45 mg

Love the recipe? Download the Goat Cheese and Fig Bruschetta Recipe (PDF)

Cod fish is high in vitamin B3, B6 and B12 and omega 3 fatty acids, which may help to lower inflammation and your risk of heart disease.

Ingredients

Makes 4 two-taco servings

1 pound boneless, skinless cod fillets
1 tablespoon fresh lime juice
½ teaspoon chili powder
¼ teaspoon ground cumin
¼ teaspoon hot smoked paprika
¾ teaspoon salt, divided
½ teaspoon pepper, divided
1 tablespoon vegetable oil, divided
1 small onion, chopped
1 medium red bell pepper, cored, seeded and chopped
8 corn tortillas (5-inch)

Directions

Strawberry-Mango Salsa recipe

1 cup sliced strawberries
1 cup diced ripe mango (1 small mango)
1 tablespoon minced fresh cilantro
2 teaspoons fresh lime juice
1 small green onion, minced (green part only)
1 small jalapeno chili, cored, seeded and minced
2 teaspoons honey

Combine strawberries, mango, cilantro, lime juice, green onion, chili and honey. Stir well and set aside while making tacos.

Cod Tacos recipe

Place cod on a plate. Brush one side of cod with lime juice. Combine chili powder, cumin, Place cod on a plate. Brush one side of cod with lime juice.

Combine chili powder, cumin, paprika, ½ teaspoon salt and ¼ teaspoon pepper in a small cup. Rub onto cod, on lime juice side. Set aside 10 minutes while preparing vegetables.

Heat 1½ teaspoons oil in large skillet over medium heat. Add onion and bell pepper; add remaining ¼ teaspoon salt and ¼ teaspoon pepper. Cook 7 to 10 minutes, or until vegetables are tender, stirring frequently. Remove vegetables from skillet, set aside and keep warm.

Place remaining 1½ teaspoons oil in skillet; heat over medium-high heat until sizzling. Pour off any accumulated liquid and place cod, seasoned side up, in a single layer in the skillet. Cook 3 minutes. Gently turn over and cook 4 to 6 minutes or until fish is firm and lightly browned. Remove from skillet. Flake with a fork.

While fish is cooking, wrap tortillas in a damp paper towel. Microwave for 20 to 30 seconds or until warm and tender.

To serve, arrange fish chunks on tortillas. Top tortillas with a heaping tablespoon of onion and bell pepper; fold and serve. Serve salsa on side.

Note: If desired, grill cod instead.

Nutritional Information

Per serving

Calories 285
Fat 4.5 g
Cholesterol 60 mg
Sodium 530 mg
Carbohydrates 35.5 g
Fiber 5.3 g
Protein 23 g

Download the recipe

Love the recipe? Download the Cod Tacos with Strawberry Mango Salsa Recipe (PDF).

Medjool dates and cashews truffles are little bites of heavenly decadence! These tasty treats are guilt-free and made from four simple ingredients.

Ingredients

2 cups raw cashews
1½ cups soft Medjool dates pitted (If dates are hard, soak in hot water until soft.)
¼ cup unsweetened almond milk
¼ cup shredded, unsweetened coconut

Directions

Process the cashews in a food processor until finely ground. Reserve ½ cup.

Add dates and process until well blended. Add small amounts of almond milk if needed until ingredients hold together.

Roll the mixture in your palms to make 36 1-inch balls. Combine reserved cashews and coconut and roll balls in mixture to coat.

Recipe courtesy of James F. Loomis, M.D., MBA, Medical Director, Barnard Medical Center.

Nutritional information

(per serving, 2 balls)

Calories 163
Fat 4 g
Cholesterol 0 mg
Sodium 5 mg
Carbohydrates 23.9 g
Fiber 2.4 g
Protein 3.3 g
Sugar 6.9 g

Love the recipe? Download the Date and Cashew Truffles Recipe (PDF)

This different take on a frittata is perfect for breakfast or lunch! Make ahead on the weekend for a grab and go breakfast! Filled with smoked salmon, cream cheese, tomatoes and fluffy eggs for protein on the go.

Ingredients

Makes 4 servings

1 small plain or whole-wheat bagel (2-ounce size)
Olive oil cooking spray
1 small red onion, peeled, finely chopped
1 medium tomato, cored, seeded, finely chopped
4 ounces smoked salmon, diced
¼ teaspoon each salt and pepper, divided
1 teaspoon unsalted butter
1 teaspoon olive oil
4 eggs
⅛ teaspoon paprika, optional
2 tablespoons reduced-fat cream cheese, at room temperature

Directions

Tear bagel into small pieces. Chop into ¼-inch coarse crumbs with a knife.

Spray large, nonstick skillet with cooking spray. Place crumbs in skillet and cook to light brown over medium heat, stirring occasionally, about 3 to 5 minutes. Remove bagel and set aside.

Spray skillet again. Add onion and tomato. Cook over medium heat, stirring occasionally until onion is tender, about 5 to 8 minutes. Remove from heat and spoon into a bowl. Stir in salmon, 1/8 teaspoon salt and 1/8 teaspoon pepper. Set aside.

Place butter and olive oil in the skillet and heat over medium heat.

In a bowl, beat eggs with remaining 1/8 teaspoon salt and 1/8 teaspoon pepper. Add paprika if desired. Pour into skillet, turning to spread egg mixture. Cook until eggs are almost set.

Drop cream cheese onto eggs by the half-teaspoon. Top with smoked salmon mixture. Sprinkle on bagel crumbs and press down gently.

Place skillet in broiler 6 inches from heat. Broil one minute to heat topping. Using a spatula, gently ease frittata onto serving plate. Cut into 4 wedges.

Nutritional information

Per serving

Calories 200
Fat 10 g
Cholesterol 230.5 mg
Sodium 660 mg
Carbohydrates 12.5 g
Fiber 1.6 g
Protein 16 g

Easy Coca Chicken Mole is one of our favorite Mexican chicken recipes to make any time of year. Traditional recipes can take several hours to prepare. This 30-minute version takes a few shortcuts by using chipotle chilies in adobo sauce and cocoa powder. Serve with a side of rice and a medley of sautéed vegetables.

Ingredients

Makes 4 (1¼ cup) servings

3 boneless, skinless chicken thighs, cut into bite-size pieces
1 small red onion, chopped
1 medium garlic clove, minced
1 medium red bell pepper, cored, seeded and chopped
½ cup chicken broth
1 (14.5-ounce) can no-salt added, diced, roasted tomatoes
1 (15-ounce) can pinto beans, drained and rinsed
2 canned chipotle chilies in adobo sauce, minced
2 teaspoons natural unsweetened cocoa powder
¾ teaspoon ground cumin
½ teaspoon salt
¼ cup reduced-fat sour cream
¼ cup minced scallions

Directions

Spray oil in large, heavy-bottomed pot. Add chicken and brown over medium high heat, about 3 minutes. Remove chicken; set aside. Spray oil again. Add onion, garlic and bell pepper to pot.

Sauté for 7 to 10 minutes, until vegetables are tender, stirring frequently. Pour in broth and stir up browned bits in pot. Stir in tomatoes, beans, chilies, cocoa, cumin and salt. Cover pot; reduce heat to low and simmer 30 minutes.

To serve, spoon into 4 shallow bowls. Top each serving with 1 tablespoon each of sour cream and scallions.

Nutritional Information

Per serving

Calories 267
Fat 9 g
Cholesterol 146 mg
Sodium 586 mg
Carbohydrates 26 g
Fiber 7 g
Protein 36.5 g

Love the recipe? Download the Cocoa Chicken Mole Recipe (PDF)