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Recipebook PDF
he althy recipes
Table of ConTenTs
Introduction
Nutrition Facts
Breakfast
11
Lunch
25
49
Dinner
57
109
Recipe Resources
124
Introduction
Welcome to BodyWorks
Healthy Recipes,
nuTriTion faCTs
Food
Serving Size
1 medium-sized piece
1/2 cup
Cut fruit
1/2 cup
1 cup
1/4 cup
1/2 cup
Whole grains
Whole grains contain vitamins, minerals, and other nutrients
that are important for a teens health and growth.
Today, many foods such as white bread and white rice are
made with refined grains, which are low in fiber and other
nutrients found naturally in grains. Instead, its best to eat
a variety of whole grain foods. Ideas include:
Food
Serving Size
1 slice
1/2 cup
Brown rice
1/2 cup
1 cup
1/2 cup
Fiber
One of the best known benefits of fiber is that it
reduces constipation. But did you know that fiber
may also reduce the risk of coronary heart disease?
The total number of fiber grams to be consumed by
children can be computed by adding their age plus
five. For example, a 14-year-old girl should take in
about 19 grams of fiber every day. Ideas for increasing
fiber intake include:
t Eating whole fruits instead of drinking fruit juices.
t Eating brown rice and whole-grain products instead
of white rice, bread, and pasta.
t Choosing whole-grain cereals for breakfast.
t Snacking on raw vegetables.
t Replacing legumes for meat two to three times per
week in chili and soups.
t Using whole grains and legumes as part of the main
meal (such as Indian dal or lentils) or in salads (such
as tabouli).
Protein
Protein helps build and repair body tissue and is important
for growth and daily energy levels. Teens need two servings
of protein each day, which equals six ounces. Good sources of
protein include:
Food
Serving Size
2-3 ounces
Beans
Tofu
1/2 cup
Eggs
Peanut butter
2 tablespoons
Soy burger
2 1/2 ounce
Nuts
1/3 cup
Calcium
Calcium is one of the most important nutrients for
adolescents. If teens get enough calcium while they
are young, they can strengthen their bones and
reduce the risk of osteoporosis later in life.
One Serving
1 cup
2 ounces
1/2 cup
1 cup
1 cup
1 cup
1 ounce
1 cup
1 cup
Fats
Fat is an important nutrient that
keeps your body functioning properly.
However, not all fats are the same.
It is important to understand which
fats you should limit and which fats
you can eat in moderation.
Unsaturated fats found in many
vegetable oils do not raise blood
cholesterol. They can be part of a
healthy dietas long as you dont eat
too much since fats are still high in
calories. Unsaturated fats are found
in olive, canola, safflower, sunflower,
corn, and soybean oils as well as in
fish and nuts.
Saturated fats raise bad cholesterol
levels in your blood. They are a major risk
for heart disease, so it is best to avoid
foods with too much saturated fat. These
fats are found in animal products such
as butter, cheese, whole milk, and fatty
meats and also in coconut, palm, and
palm kernel oils. Cakes, cookies, quick
breads, doughnuts, and chips may also
contain saturated fats.
Trans fats also raise bad cholesterol
levels in your blood and increase the
risk of heart disease. There is no safe
amount of trans fat. The best approach
is to eat foods with as little trans fat
as possible. Trans fat is often found in
baked goods, snack foods, vegetable
shortening, hard margarine, fried foods,
and many processed foods.
Breakfast
12
Springtime Cereal
Serves 2
Ingredients
Directions
1/4
cup
2 teaspoons - toasted
sunflower seeds
2 teaspoons - toasted sliced
almonds
1
tablespoon
1/2
1
cup
cup
- raisins
- bananas, sliced
- strawberries, sliced
c alories : 352
t otal F at : 6 g
F iber : 8 g
c arbohydrates : 69 g
s odium : 272 mg
13
Ingredients
Directions
slices
- cinnamon bread
4 - egg whites or
equivalent egg substitute
1
teaspoon
1/8
- vanilla extract
teaspoon
- nutmeg
Cinnamon
Powdered sugar
Syrup
c alories : 360
t otal F at : 3 g
F iber : 3 g
c holesterol : 0 mg
s odium : 780 mg
14
Ingredients
Directions
1 - banana
1 tablespoon - toasted
almonds, chopped
c alories : 312
t otal F at : 7 g
F iber : 5 g
c holesterol : 5 mg
s odium : 75 mg
Cantaloupe Crush
Serves 4
Ingredients
1/2 - cantaloupe
1
cup
1 1/2
- ice
Directions
1 Cut cantaloupe into small cubes.
2 Blend all ingredients until smooth.
3 Sweeten to taste.
1 to 2 teaspoons - sugar or
an equivalent sweetener
c alories : 90
t otal F at : 0 g
F iber : 1 g
c holesterol : 2 mg
s odium : 74 mg
15
16
17
Fruit Pancakes
Serves 4
Ingredients
Directions
servings
- pancake mix
c alories : 236
t otal F at : 6 g
s aturated
Fat :
2g
c arbohydrates : 43 g
s odium : 251 mg
18
Cinnamon-Orange Pancakes
Serves 6 Serving size is 2 pancakes
Ingredients
Directions
3/4
cup
tablespoons
cup
teaspoons
tablespoon
teaspoons
cup
3/4
- wheat germ
- baking powder
- sugar
- ground cinnamon
- skim milk
cup
substitute
1 teaspoon - grated fresh
orange peel
c alories : 171
t otal F at : 1 g
s aturated
Fat :
0g
c holesterol : 1 mg
s odium : 140 mg
19
Ingredients
Directions
French toast
teaspoon
slices
- vanilla
c alories : 215
t otal F at : 3 g
s aturated
Fat :
1g
c arbohydrates : 40 g
s odium : 372 mg
20
Spanish Omelet
Serves 5 Serving size is 1/5 of omelet
Ingredients
Directions
tablespoon
- parmesan cheese
c alories : 242
t otal F at : 9 g
p rotein : 19 g
c arbohydrates : 18 g
21
Homestyle Biscuits
Serves 15
Ingredients
Directions
cups
teaspoons
- flour
- baking powder
1/4
teaspoon
- baking soda
1/4
teaspoon
- salt
tablespoons
2/3
cup
- sugar
- 1% buttermilk
3 tablespoons + 1
vegetable oil
teaspoon
c alories : 99
t otal F at : 3 g
s aturated
c holesterol :
less than
s odium : 72 mg
1g
1g
22
Ingredients
Directions
cup
- sugar
cup
- dark raisins
1/2
cup
- pecans, chopped
1/4
cup
- vegetable oil
teaspoons
cup
- vanilla
- egg, beaten
2 1/2
flour
cups
1 1/2
teaspoon
- sifted all-purpose
teaspoons
- baking soda
- ground cinnamon
c alories : 188
t otal F at : 5 g
s aturated
c holesterol : 11 mg
s odium : 68 mg
1g
From Stay Young at Heart
www.nhlbi.nih.gov/health/public/heart/other/syah/
23
Lunch
26
Ingredients
Directions
teaspoon
- anchovy paste
c alories : 246
t otal F at : 6 g
s aturated
Fat :
4g
c holesterol : 17 mg
s odium : 322 mg
27
Directions
i ngredients
2
to
teaspoons
- dijon mustard
cup
cup
- shredded carrot
c alories : 223
t otal F at : 1 g
s aturated
Fat :
0g
c holesterol : 8 mg
s odium : 519 mg
1 Preheat broiler.
2 Spread mustard over the cut side of
each English muffin half. Arrange
broccoli, bell pepper, and carrot
over mustard. Sprinkle with cheese.
3 Place English muffin halves on the
unheated rack of a broiler pan.
4 Broil about 4 inches from the heat for
2 to 3 minutes, or until cheese melts.
28
29
Serves 4
Ingredients
Directions
c alories : 273
t otal F at : 5 g
s aturated
Fat :
1g
c holesterol : 48 mg
s odium : 780 mg
Ingredients
Directions
1-
1/2
medium
cup
zucchini
- carrots, grated
teaspoon
- olive oil
30
Ingredients
Directions
ounce )
c alories : 290
t otal F at : 11 g
s aturated F at : 3 g
c holesterol : 30 mg
s odium : 939 mg
31
Ingredients
Directions
cups
1/2
cup
- tomatoes
3 Toss well.
1/4
cup
- green pepper
1/4
cup
- carrots
1/4
cup
- broccoli
1/4
cup
- onion
7 Toss well.
1/4
cup
c alories : 155
t otal F at : 5 g
F iber : 3 g
c holesterol : 10 mg
s odium : 400 mg
32
Ingredients
Directions
cups
- macaroni, uncooked
cup
- zucchini, chopped
1/4
cup
- carrots, sliced
1/3
cup
- onions, diced
2 Drain tuna.
3 Wash vegetables. Chop zucchini;
slice carrots into thin slices; dice
onions.
4 Mix macaroni, tuna, and vegetables
together in mixing bowl. Stir in
salad dressing.
5 Chill until ready to serve.
c alories : 405
t otal F at : 13 g
s aturated
Fat :
2g
c holesterol : 25 mg
s odium : 360 mg
33
Ingredients
Directions
cup
cup
- celery, chopped
3/4
cup
- carrots, grated
tablespoons
1/4
teaspoon
- onion, minced
- black pepper
c alories : 520
t otal F at : 30 g
s aturated
Fat :
5g
c holesterol : 237 mg
s odium : 509 mg
34
35
Ingredients
Directions
tablespoons
tablespoons
- balsamic vinegar
teaspoon
- salt
1/4
teaspoon
- black pepper
c alories : 78
t otal F at : 5 g
s aturated F at : 1 g
c holesterol : 2 mg
s odium : 168 mg
36
Greek Salad
Serves 2
Ingredients
Directions
cups
1/2
cup
- diced cucumber
1/2
cup
1/2
cup
- diced carrots
slices
- red onion
c alories : 170
F at : 9 g
c holesterol : 20 mg
s odium : 540 mg
F iber : 5 g
37
Ingredients
Directions
cup
cup
cup
cup
teaspoon
- salt
c alories : 114
t otal F at : 2 g
s aturated
Fat :
1g
c arbohydrates : 20 g
s odium : 344 mg
38
Directions
Ingredients
2
tablespoons
- olive oil
cup
cup
c alories : 203
t otal F at : 6 g
s aturated F at :
less than
c holesterol : 6 mg
s odium : 430 mg
1g
39
Meatball Soup
Serves 4 Serving size is 1 1/2 cup each
Ingredients
Directions
cups
1/3
- water
cup
- rice
bouillon powder )
teaspoon
- salt
c alories : 212
t otal F at : 6 g
s aturated F at : 2 g
c holesterol : 86 mg
s odium : 368 mg
c arbohydrate : 22 mg
p rotein : 17 mg
www.cdph.ca.gov/
40
41
Ingredients
Directions
2 - chopped tomatoes
cup
- croutons
c alories : 350
F at : 8 g
c holesterol : 5 mg
s odium : 1500 mg
F iber : 5 g
42
Gazpacho
Serves 4 Serving size is 1 1/4 cup
Ingredients
Directions
1/2
cup
tablespoon
- lemon juice
1/2
teaspoon
- basil, dried
1/4
teaspoon
c alories : 52
t otal F at :
less than
s aturated F at :
c holesterol : 0 mg
s odium : 41 mg
1g
less than
1g
43
Minestrone
Serves 16 Serving size is 1 cup
Ingredients
Directions
1/4
cup
- olive oil
cups
- cabbage, shredded
cups
- frozen peas
1 1/2
cups
- green beans
cups
- water
- hot sauce
c alories : 153
t otal F at : 4 g
s odium : 191 mg
c holesterol : 0 mg
44
Beef-Barley-Vegetable Soup
Serves 12
Ingredients
Directions
quarts
- water
teaspoon
- salt
cups
cup
tablespoons
teaspoon
- thyme
- salt
c alories : 136
p rotein : 15 g
c arbohydrates : 12 g
t otal F at : 3 g
s aturated F at : 1 g
c holesterol : 37 mg
s odium : 398 mg
45
Ingredients
Directions
teaspoons
- vegetable oil
cups
1/2
cup
- dry vermouth
1 - cinnamon stick
1 teaspoon - finely grated
orange zest
1/2
teaspoon
- dried thyme
1/4
teaspoon
- ground nutmeg
1/4
teaspoon
- salt
c alories : 189
t otal F at : 4 g
c holesterol : 3 mg
s odium : 192 mg
46
Ingredients
Directions
cups
- diced carrots
cups
- sliced celery
cup
cup
- chopped onion
teaspoon
1/2
4-5
teaspoon
- ground cumin
tablespoons
- lime juice
c alories : 184
t otal F at : 3 g
s aturated F at : 1 g
c holesterol : 58 mg
s odium : 132 mg
47
Turkey Chili
Serves 4 Serving size is 1 1/2 cup each
Ingredients
Directions
pound
3/4
cup
- ground turkey
- onion, minced
tablespoons
cups
1/2
- margarine
- water
teaspoon
- garlic powder
tablespoon
- chili powder
tablespoon
teaspoon
teaspoons
- paprika
- dry mustard
cup
- pearl barley
c alories : 540
t otal F at : 26 g
s aturated
Fat :
9g
c holesterol : 104 mg
s odium : 579 mg
Time-saving tips
and
healthy choices
50
Cooking shorT-CuTs
for ParenTs on the Run
1 Plan weekly. Take one hour every
week or weekend to plan your week
so that you will have the food you
need to make healthy meals. Use
a shopping list, and ask members
of your family to contribute and
accompany you to the grocery store.
2 Keep basic ingredients on hand.
Stock up on often-used quick meal
fixings, such as canned beans and
tuna, rice, pasta, and jars of spaghetti
sauce. Buy extra canned or frozen
fruits and vegetables. Because theyre
packed at the peak of freshness, they
are just as nutritious as fresh ones.
3 Use a crockpot or slow cooker to
save time. All you have to do is fill it
and turn it on. When you get home
in the evening, your dinner is ready.
For more information on how to use
a crock-pot, cooking tips, and recipes,
go to: http://busycooks.about.com/
library/howtos/blcrockpot101.htm.
4 Try batch cooking. During the
weekend or sometime during
the week, block out a couple of
hours to make a big batch of chili,
soup, casserole, or a pasta dish to
refrigerate or freeze for sometime
later. Then you can just heat and eat.
51
52
and tuna*
t Chicken
t Vegetables such as pumpkin
t Beans, especially kidney, pinto, and
navy beans
peaches
cold water
53
u Bacon or sausage
u Oil-packed tuna
u Whole eggs
u Chorizo sausage
*Women who may become pregnant, pregnant women, nursing mothers, and young children
are advised by the federal government to limit consumption of albacore white tuna to
6 ounces per week to reduce exposure to the harmful effects of mercury. Canned light tuna
is lower in mercury than albacore tuna.
54
PorTions anD
serVing siZes
55
Dinner
58
Ingredients
Directions
teaspoon
teaspoons
teaspoon
- molasses
teaspoon
- Worcestershire sauce
teaspoons
- ketchup
- honey
- white vinegar
3/4
teaspoon
- cayenne pepper
1/8
teaspoon
- black pepper
1/4
teaspoon
- onion powder
cloves
1/8
- garlic, minced
teaspoon
- ginger, grated
c alories : 176
t otal F at : 4 g
s aturated
c holesterol : 81 mg
s odium : 199 mg
1g
59
60
Ingredients
Directions
1/2
cup
teaspoon
cup
- poultry seasoning
- cornflakes, crumbled
1 1/2
tablespoons
- onion powder
1 1/2
tablespoons
- garlic powder
teaspoons
- black pepper
teaspoon
- ginger, ground
c alories : 256
t otal F at : 5 g
s aturated
Fat :
1g
c holesterol : 82 mg
s odium : 286 mg
61
Ingredients
Directions
cloves
- garlic, minced
1 - small onion
1 1/4 pounds - cooked boneless,
skinless chicken breast, diced
into 1/2-inch or 1-inch cubes
(about 3 cups)
1/4
teaspoon
- pepper
cup
- chicken broth
teaspoon
cup
- carrots, diced
c alories : 173
t otal F at : 6 g
c holesterol : 32 mg
s odium : 51 mg
F iber : 6 g
62
Ingredients
Directions
cup
- balsamic vinegar
tablespoons
teaspoons
teaspoons
cups
c alories : 300
t otal F at : 5 g
s aturated F at : 1 g
c holesterol : 69 mg
s odium : 79 mg
63
Chicken Oriental
Serves 6
Ingredients
Directions
tablespoon
- vegetable oil
tablespoons
- sugar
tablespoons
c alories : 156
t otal F at : 3.4 g
c holesterol : 44 mg
s odium : 254 mg
64
Asian Salad
Serves 4
Ingredients
Directions
cup
- mushrooms, sliced
2 - carrots, shredded
2
tablespoons
2 Toss well.
3 Top with green onions and
tangerine sections.
- chopped cilantro
c alories : 220
t otal F at : 7 g
s aturated F at : 2 g
c holesterol : 70 mg
s odium : 367 mg
65
Ingredients
Directions
1/2
cup
- chicken broth
teaspoons
- cornstarch
cup
c alories : 438
t otal F at : 7 g
s aturated F at : 2 g
c holesterol : 68 mg
s odium : 190 mg
66
Directions
Ingredients
1/2
teaspoon
1 1/2
- cinnamon, ground
teaspoons
- allspice, ground
tablespoons
- oregano, crushed
tablespoons
- thyme, crushed
1/2
6
teaspoon
cloves
- salt
cup
- vinegar
tablespoons
- brown sugar
c alories : 199
t otal F at : 4 g
s aturated
Fat :
1g
c holesterol : 81 mg
s odium : 267 mg
67
Directions
Ingredients
2
tablespoons
- olive oil
cloves
- garlic, minced
cup
cups
- mushrooms, chopped
- uncooked rice
teaspoon
- salt (optional)
cup
- frozen peas
cup
- frozen corn
c alories : 330
t otal F at : 14 g
c arbohydrate : 24 g
p rotein : 27 mg
68
69
Ingredients
Directions
1/2
pound
cup
- onion, chopped
cup
- celery, chopped
cup
3 1/2
cups
- tomatoes, diced
1/4
teaspoon
- salt
1/2
teaspoon
- black pepper
1/4
teaspoon
- paprika
cup
- frozen peas
cup
1 1/2
- uncooked rice
cups
- water
c alories : 184
t otal F at : 3 g
s aturated
Fat :
1g
c holesterol : 15 mg
s odium : 125 mg
70
Ingredients
Directions
teaspoons
tablespoon
3/4
- chili powder
teaspoon
- ground cumin
- dried oregano
ounces
- pineapple-orange juice
c alories : 361
t otal F at : 9.1 g
c holesterol : 100 mg
s odium : 119 mg
71
Ingredients
Directions
tablespoons
2 1/3
cup
- chili powder
- cooked rice
c alories : 390
t otal F at : 10 g
s aturated F at : 3 g
c holesterol : 41 mg
s odium : 200 mg
F iber : 9 g
p rotein : 22 g
72
Beef Stroganoff
Serves 2
Ingredients
Directions
tablespoons
1/4
2
can
- chopped onion
teaspoon
- flour
1/4
teaspoon
1/4
cup
- paprika
c alories : 380
F at : 9 g
c holesterol : 100 mg
s odium : 230 mg
F iber : 3 g
73
Sloppy Joes
Serves 2
Ingredients
Directions
3/4
pound
- ground beef
1 - medium onion
1 - medium green pepper
1 (10.5 ounce )
low sodium
can
- tomato soup,
c alories : 495
F at : 10 g
c holesterol : 85 mg
s odium : 395 mg
F iber : 7 g
74
Beef Goulash
Serves 6
Ingredients
Directions
cup
pound
- uncooked macaroni
- lean ground beef
cup
clove
- chopped onion
- garlic, minced
cup
cup
- water
- low-sodium ketchup
teaspoon
- sugar
teaspoon
- oregano
1/4
teaspoon
- basil
c alories : 330
p rotein : 23 g
c arbohydrates : 39 g
t otal F at : 9 g
s aturated F at : 3 g
c holesterol : 54 mg
s odium : 58 mg
75
Ingredients
Directions
1/2
1 Chop onion.
1/2
1
pound
cup
- ground beef
- chopped onion
tablespoon
- chili powder
1/2
teaspoon
- cumin
1/4
teaspoon
- oregano
c alories : 375
F at : 10 g
c holesterol : 85 mg
s odium : 505 mg
F iber : 10 g
76
Stir-Fried Beef
Serves 6 Serving size is 1 1/4 cup
Directions
Ingredients
1 1/2
pounds
teaspoons
clove
teaspoon
- sirloin steak
- vegetable oil
- garlic, minced
- vinegar
1/8
teaspoon
- salt
1/8
teaspoon
- pepper
cups
c alories : 549
t otal F at : 8 g
s aturated
Fat :
2g
c holesterol : 56 mg
s odium : 288 mg
77
Ingredients
Directions
teaspoons
- canola oil
cup
tablespoon
1/4
cup
- brown sugar
- cider vinegar
3 tablespoons - cornstarch or
arrowroot powder
2 tablespoons - worcestershire
sauce
1 pinch - fresh ground pepper
and salt to taste
c alories : 244
t otal F at : 6 g
s aturated F at : 2 g
c holesterol : 56 mg
s odium : 135 mg
c arbohydrates : 26 g
F iber : 3 g
s ugar : 18 g
p rotein : 20 g
78
79
Ingredients
Directions
cup
- green pepper
1/2
cup
- red pepper
1/8
teaspoon
- black pepper
1/4
teaspoon
- salt
Fresh parsley
c alories : 170
t otal F at : 8 g
s aturated
Fat :
3g
c holesterol : 61 mg
s odium : 135 mg
80
Ingredients
Directions
teaspoon
- vegetable oil
teaspoons
- cornstarch
c alories : 232
t otal F at : 5.2 g
c holesterol : 73.7 mg
s odium : 64
mg
81
Ingredients
Directions
ounces
- pork tenderloin
teaspoon
- ground coriander
1/8
teaspoon
- cayenne pepper
1/8
teaspoon
- celery seed
1/2
teaspoon
1/4
teaspoon
- ground cumin
1/8
teaspoon
- cinnamon
c alories : 165
F at : 8 g
c holesterol : 60 mg
s odium : 45 mg
F iber : 0 g
82
is This fresh?
when pressed.
t
t
t
t
t
t
t
t
Salmon
Sea bass
Freshwater trout
Sardines
Oysters
Whitefish
Perch
t
t
t
t
t
t
t
Flounder
Sole
Pollock
Catfish
Tilapia
Clams
Shrimp
King crab
* Women who may become pregnant, pregnant women, nursing mothers, and young children are advised by the
federal government to avoid eating shark, swordfish, king mackerel, or tilefish because they contain high levels
of mercury. They are also advised to limit consumption of albacore white tuna to 6 ounces per week to reduce
exposure to mercury. It is ok to eat up to 12 ounces a week of a variety of fish and shellfish that are lower in
mercury. Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon,
pollock, and catfish.
Source: U.S. Department of Health and Human Services and U.S. Environmental Protection Agency.
83
Storing fish
t Put seafood on ice, in the
refrigerator, or in the freezer, right
after you buy it.
Handling fish
t Wash your hands well with hot soapy
water before and after handling raw
food.
Cooking fish
How do you know the seafood is
done?
84
85
86
87
Ingredients
Directions
tablespoon
drops
teaspoon
teaspoon
- salt
1/4
teaspoon
- onion powder
c alories : 183
t otal F at : 2 g
s aturated
c holesterol : 80 mg
s odium : 325 mg
1g
88
Ingredients
Directions
tablespoon
- olive oil
tablespoon
teaspoons
- Dijon mustard
cup
- cooked rice
c alories : 289
t otal F at : 10 g
c holesterol : 62 mg
s odium : 108 mg
89
Directions
Ingredients
2
tablespoons
teaspoon
- chili powder
teaspoon
- ground allspice
teaspoon
- olive oil
teaspoon
- minced garlic
teaspoon
- lemon zest
1/2
1
teaspoon
pound
12 (6
3
- ground cloves
- halibut fillets
inch )
cups
- lemon juice
- corn tortillas
- shredded lettuce
cup
- diced papaya
tablespoons tablespoons
cilantro
- lime juice
w ear
w ash
c alories : 147
t otal F at : 3 g
s aturated F at :
less than
c holesterol : 12 mg
s odium : 148 mg
1g
90
Ingredients
Directions
2 - medium potatoes
1 (14 1/2
diced
ounce )
- can tomatoes,
1 (8 ounce bottle ) or 1
clam juice or water
1
cup
cup
- water
pound
- catfish fillets
cups
1/4
cup
- paprika
teaspoons
teaspoon
- garlic powder
teaspoon
- black pepper
- chili powder
teaspoon
- dry mustard
c alories : 355
t otal F at : 5 g
s aturated F at : 1.3 g
c holesterol : 65 mg
s odium : 454 mg
91
Orange Roughy
Serves 2
Ingredients
Directions
ounces
- orange roughy
1 - fresh lemon
1
teaspoon
- fresh thyme
c alories : 75
F at : 1 g
c holesterol : 20 mg
s odium : 70 mg
F iber : 0 g
92
Ingredients
Directions
1 Wash grouper
ounces
- grouper
(low sodium)
1/4
teaspoon
- minced garlic
c alories : 125
F at : 2 g
c holesterol : 40 mg
s odium : 500 mg
F iber : 0 g
93
Halibut
Serves 2
Ingredients
Directions
ounces
- halibut
1 - tomato
teaspoons
teaspoon
- minced garlic
- olive oil
c alories : 160
F at : 5 g
c holesterol : 36 mg
s odium : 65 mg
F iber : 1 g
94
Ingredients
Directions
ounces
teaspoon
- cod
- Old Bay Seasoning
1/2 - lemon
c alories : 100
F at : 1 g
c holesterol : 50 mg
s odium : 330 mg
F iber : 0 g
95
Baked Trout
Serves 6 Serving size is 1 piece
Ingredients
Directions
medium
1/2
- tomato, chopped
medium
- onion, chopped
3 tablespoons - cilantro,
chopped
1/2
teaspoon
- olive oil
1/4
teaspoon
- black pepper
1/4
teaspoon
- salt
c alories : 230
t otal F at : 9 g
s aturated
Fat :
2g
c holesterol : 58 mg
s odium : 162 mg
96
97
Styles of Vegetarianism
There are many different styles of
vegetarianism, including:
t Vegans: people who do not eat any
animal products at all, including
eggs and dairy products. Its best to
consult a nutritionist before allowing
your child to become a vegan.
t Lactovegetarians: people who eat
only plant foods, cheese, and other
dairy products.
t Ovo-lactovegetarians: people who
eat milk, cheese, yogurt, and eggs.
t Semi-vegetarians: people who dont
eat red meat but do eat chicken and
fish with plant foods, dairy products,
and eggs.
98
99
Eggplant Lasagna
Serves 4
Ingredients
Directions
tablespoon
- olive oil
cup
1 1/2
teaspoons
- dried basil
1 1/2
teaspoons
- dried oregano
1/4
teaspoon
- salt (optional)
c alories : 219
t otal F at : 15 g
c arbohydrate : 5 g
p rotein : 16 g
100
Vegetarian Chili
Serves 6
Ingredients
Directions
cup
cups
3 tablespoons - acceptable
vegetable oil
2
cups
- chopped onions
cloves
- garlic, minced
cups
cup
- water
- cayenne pepper
teaspoon
- bulgar
tablespoons
tablespoon
c alories : 100
F at : 1 g
c holesterol : 50 mg
s odium : 330 mg
F iber : 0 g
- ground cumin
101
Vegetable Quesadillas
Serves 4
Ingredients
Directions
1 - zucchini, grated
8 - flour tortillas
3/4 cup - crumbled queso fresco
or shredded Monterey Jack cheese
Bottled hot sauce to taste
c alories : 359
t otal F at : 10 g
s aturated F at : 3 g
c holesterol : 14 mg
s odium : 475 mg
102
Ingredients
Directions
pound
- fresh broccoli
1 tablespoon - acceptable
margarine
tablespoon
- peanut oil
tablespoon
tablespoons
teaspoon
- nutmeg
teaspoon
- thyme
c alories : 78
p rotein : 3 g
c arbohydrates : 11 g
t otal F at : 4 g
s aturated F at : 1 g
c holesterol : 15 mg
s odium : 540 mg
103
Veggie Noodles
Serves 4
Ingredients
Directions
pound
- uncooked pasta
cup
1/2
- spaghetti sauce
cup
- shredded cheese
c alories : 630
t otal F at : 10 g
s aturated F at : 3.5 g
c holesterol : 15 mg
s odium : 540 mg
104
Ingredients
Directions
3 tablespoons - acceptable
margarine
cup
1/3
1
cup
clove
- chopped onion
- garlic,minced
cup
- water
tablespoon
bay
- sugar
- leaf
1/4
teaspoon
- basil
1/4
teaspoon
- oregano
ounce
- package spaghetti
c alories : 262
p rotein : 8 g
c arbohydates : 44 g
t otal F at : 7 g
s aturated F at : 1 g
c holesterol : 0 mg
s odium : 32 mg
105
106
Ingredients
Directions
cups
- macaroni
1/2
cup
- chopped onions
1/2
cup
teaspoon
- black pepper
c alories : 200
t otal F at : 4 g
s aturated
Fat :
2g
c holesterol : 34 mg
s odium : 120 mg
107
Ingredients
Directions
1/2
cup
- chopped onion
teaspoons
- olive oil
cup
- sliced mushrooms
cups
- seedless grapes
c alories : 220
t otal F at : 2.7 g
s aturated F at : .5 g
c holesterol : 0 mg
s odium : 4 mg
Healthy snacks
and
desserts
110
111
Mango Shake
Serves 4 Serving size is 3/4 cup
Ingredients
Directions
cups
- 1% milk
2 - ice cubes
c alories : 106
t otal F at : 2 g
s aturated
Fat :
1g
c holesterol : 5 mg
s odium : 63 mg
Ingredients
Directions
cup
6 - medium strawberries
teaspoon
- vanilla extract
4 - ice cubes
c alories : 121
t otal F at :
less than
s aturated
c holesterol : 1 mg
s odium : 64 mg
1g
1g
112
Directions
Ingredients
1/2
- ground cinnamon
- vanilla extract
teaspoon
tablespoon
tablespoons
cup
- cornstarch
- peach nectar
tablespoon
cup
- soft margarine
2/3
cup
- all-purpose flour
1/2
cup
- sugar
2/3
cup
topping
1/2
1
teaspoon
tablespoon
- nutmeg
- brown sugar
c alories : 271
t otal F at : 4 g
s aturated
c holesterol :
less than
s odium : 263 mg
1g
1g
113
Ingredients
Directions
tablespoon
tablespoons
cloves
1/4
- tahini
- lemon juice
- garlic, chopped
teaspoon
- salt
cup
- parsley, chopped
c alories : 123
t otal F at : 4 g
s aturated
Fat :
0g
c arbohydrates : 17 mg
s odium : 261 mg
114
Ingredients
Directions
tablespoons
- honey
c alories : 191
t otal F at : 1 g
s aturated
Fat :
0g
c holesterol : 0 mg
s odium : 4 mg
115
Rice Pudding
Serves 5 Serving size is 1/2 cup
Ingredients
Directions
cups
- water
2 - cinnamon sticks
1
cup
cups
- rice
- skim milk
2/3
cup
1/2
teaspoon
- sugar
- salt
c alories : 372
t otal F at :
less than
s aturated
c holesterol : 3 mg
s odium : 366 mg
1g
1g
116
Ingredients
Directions
cup
2 tablespoons - packed
brown sugar
2 -beaten egg yolks (or 1/3 cup
egg substitute)
1/2
teaspoon
1/4
cup
- salt
- raisins
tablespoon
teaspoon
- sugar
- ground cinnamon
c alories : 144
t otal F at : 2 g
s aturated F at : .7 g
c holesterol : 92 mg
s odium : 235 mg
117
Coconut Macaroons
Serves 12 Serving size is 2 macaroons
Ingredients
Directions
1 1/2
cups
2 - egg whites
3
tablespoons
- granulated sugar
c alories : 63
t otal F at : 3 g
s aturated F at : 3 g
c holesterol : 0 mg
s odium : 65 mg
c arbohydrates : 10 g
F iber : 0 g
s ugar : 8 g
p rotein : 1 g
118
Ingredients
Directions
2 - large bananas
8 - scoops watermelon
2
cups
- fresh blueberries
1/2
cup
1/4
cup
c alories : 186
t otal F at : 1 g
c holesterol : 1 mg
s odium : 66 mg
119
120
Ingredients
Directions
1/4
cup
- raspberries
1 tablespoon + 1
strawberry glaze
(sugar free)
teaspoon
c alories : 150
t otal F at : 6 g
F iber : 2 g
c holesterol : 0 mg
s odium : 150 mg
121
Ingredients
Directions
2 - oranges
tablespoons
- honey
1/4
teaspoon
- ground cinnamon
1/4
teaspoon
- ground cloves
tablespoons
- raisins
cup
c alories : 206
t otal F at : 6 g
s aturated
Fat :
1g
c arbohydrates : 41 mg
s odium : 13 mg
122
Apple-Raisin Sauce
Serves 9
Ingredients
Directions
1 1/4
1/2
2
cups
cup
- apple juice
- apple butter
- molasses
tablespoons
1/2
cup
1/4
teaspoon
- ground cinnamon
1/4
teaspoon
- ground nutmeg
- raisins
c alories : 233
t otal F at : 3 g
s aturated
Fat :
1g
c holesterol : 24 mg
s odium : 252 mg
123
Bread Pudding
Serves 9
Ingredients
Directions
1 - egg
3 - egg whites
1 1/2
cups
- skim milk
1/4
cup
- sugar
1/4
cup
- brown sugar
teaspoon
- vanilla extract
1/2
teaspoon
- cinnamon
1/4
teaspoon
- nutmeg
1/4
teaspoon
- cloves
teaspoons
- sugar
c alories : 233
t otal F at : 3 g
s aturated
Fat :
1g
c holesterol : 24 mg
s odium : 252 mg
124
t www.eatright.org. Consumer
friendly nutrition information and
recipes provided by the American
Dietetic Association.
t www.ediets.com. Weight
management tool that includes lists
of healthy recipes and cooking tips.
t www.epicurious.com. Obtain
recipes for lighter versions of dishes
from Gourmet and Bon Appetit
magazines by using low-fat as a key
word.
t www.weightwatchers.com.
Recipes advocated by the national
organization known for weight loss
programs.
125
Recipes by phone:
Call these numbers, mostly toll-free, to request
free recipes in English and Spanish.
Learn to cook
healthy by visiting
Chef Kathleen
Daelemans website
www.chefkathleen.com,
which features recipes
as well as articles and
expert advice on health
and fitness. Daelemans
has written numerous
healthy cookbooks,
available at bookstores
and libraries, and hosted
her own show Cooking
Thin on the Food
Network. She teaches
how to use locally grown,
organic and seasonally
fresh food for delicious
meals that are low-fat
and nutritious. Additional
recipes from her Food
Network show, such as
Asian Chicken Noodle
Soup, Herbed Fillet with
Red Wine, Quick Oven
Baked Potatoes, and
Nantucket Cranberry Pie,
can be accessed at
www.foodnetwork.com.
126
inDex
Beverages
Apples
Apple Coffee Cake
22
Cantaloupe Crush
77
Mango Shake
111
111
121
Apple-Raisin Sauce
122
15
Blueberries
Bananas
Strawberry Yogurt Breakfast Split
15
Mango Shake
111
111
Watermelon Blueberry
Banana Split
118
Fruit Pancakes
17
19
Watermelon Blueberry
Banana Split
118
Bread
Beans
Minestrone
43
Turkey Chili
47
Vegetarian Chili
100
113
13
19
Homestyle Biscuits
21
Cantaloupe
Cantaloupe Crush
Beef
Meatball Soup
39
Beef-Barley-Vegetable Soup
44
69
70
71
Beef Stroganoff
72
Sloppy Joes
73
Beef Goulash
74
75
Stir-Fried Beef
76
15
Cereal
Springtime Cereal
12
Chicken
Mexican Tortilla Soup
46
58
60
61
62
Chicken Oriental
63
Asian Salad
64
127
Fish
65
87
66
67
88
Chili
Turkey Chili
Vegetarian Chili
47
100
Coffee Cake
Apple Coffee Cake
22
89
90
Orange Roughy
91
92
Halibut
93
94
Baked Trout
95
Desserts
1-2-3 Peach Cobbler
112
Hummus
114
113
Rice Pudding
115
116
Mango
Coconut Macaroons
117
Mango Shake
111
Watermelon Blueberry
Banana Split
114
118
120
121
Fruit Pancakes
17
Apple-Raisin Sauce
122
Cinnamon-Orange Pancakes
18
Bread Pudding
123
Pancakes
Pasta
Tuna Pasta Salad
32
20
33
37
99
61
65
Beef Goulash
74
Eggplant Lasagna
99
Eggs
Spanish Omelet
Eggplant
Eggplant Lasagna
128
Veggie Noodles
103
Sandwiches
104
26
106
27
107
29
29
30
31
Peaches
1-2-3 Peach Cobbler
112
Pears
Sweet Potato and Pear Soup
Five Star Fruit Salad
45
114
Peppers
Grilled Tri-Colored Pepper Salad
35
Salads
Tuna Pasta Salad
Tuna Macaroni Salad
33
35
Greek Salad
36
37
Pizza
Asian Salad
38
32
64
114
Soups
Pork
Granny Smith Pork
77
Meatball Soup
39
79
41
Gazpacho
42
80
Minestrone
43
81
Beef-Barley-Vegetable Soup
44
Quesadillas
Vegetable Quesadillas
45
46
101
Strawberries
Rice
Rice with Chicken, Spanish Style
Rice Pudding
67
115
15
Fruit Pancakes
17
111
120
129
Sweet Potatoes
Sweet Potato and Pear Soup
Sweet Potato Custard
45
116
Tacos
38
41
Gazpacho
42
Minestrone
43
Eggplant Lasagna
99
75
Vegetarian Chili
100
89
Vegetable Quesadillas
101
102
Veggie Noodles
103
41
104
Gazpacho
42
106
107
113
Tomatoes
88
Tuna
Watermelon
26
31
32
33
Watermelon Blueberry
Banana Split
Yogurt
Strawberry Yogurt Breakfast Split
Turkey
Heart-Healthful Turkey Reubens
29
Turkey Chili
47
Vegetarian
Spanish Omelet
20
27
29
30
25
Greek Salad
36
37
118
Watermelon Blueberry
Banana Split
15
118
130
CreDiTs
Photography
Jupiterimages Corporation:
pages cover, middle
Illustration
Roxana Villa: pages 46, 84, 94,
96, 109
Design
Kessler Design Group, Ltd.
Ethel Kessler
Suzanne Kesler
Project of the
Office on Womens Health
Jonelle Rowe, MD
www.womenshealth.gov
800-994-WOMAN (9662)
TDD: 888-220-5446