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Recipe: Spaghetti Squash With Tomato Sauce and Cheese

Surprise your family with this healthy, delicious dish that boasts a secret ingredient: spaghetti squash. You’ll get more nutrition than you’d believe possible from a “pasta” dish. Serve with grilled chicken and a tossed salad. Ingredients 1 spaghetti squash 2.5 cups tomato sauce, brought to a boil 5 oz. fat-free shredded mozzarella cheese Preparation Cut … Read More

Are You Vegetarian-Curious? Try Meatless Mondays

If you’d like to cut down or eliminate or your consumption of meat, but you’re not sure how to get started, try what many dietitians recommend as a first step: Meatless Mondays. What are Meatless Mondays? As the name implies, it means refraining from eating meat one day a week — on Mondays.  Meatless Mondays is a public health … Read More

The Best Diet to Lower Your Colon Cancer Risk

Research has shown that what you eat can play a large role in your risk for developing colorectal cancer. Now, a new study shows that a diet of mostly fruits, vegetables and a moderate amount of fish appears to offer the most protection against developing colorectal cancer. The study, published in the journal JAMA Internal Medicine found … Read More

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Recipe: Quinoa and Vegetables (Video)

This subtly spicy dish offers a wide variety of phytonutrients that can positively impact your health. Ingredients 1 cup quinoa 2 cups low-sodium vegetable broth, divided 2 tablespoons extra virgin olive oil 1 onion, finely chopped 1 cup celery, finely chopped 2 medium carrots, chopped 1 teaspoon ground coriander ½ teaspoon paprika ½ teaspoon dried … Read More

Recipe: Tofu Italian ‘Meatballs’

For a twist on the traditional, try this recipe the next time you crave Italian. You’ll eat fewer calories, less fat and less cholesterol. And as a bonus, the tofu is a good source of calcium. Ingredients Meatballs 1 pound firm tofu 2 tablespoons onion flakes ¼ teaspoon oregano ¼ teaspoon salt Pepper Dash of … Read More

Recipe: Easy Vegetable Tomato Soup

Soup is a great way to use leftover veggies.  Any vegetables you have on hand will work in this recipe so feel free to get creative! Use the half-empty bags of frozen vegetables, the last handful of baby carrots, or the leftover tomatoes you chopped for taco night. It’s a party of flavors, and all … Read More

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Recipe: Low-Cal Mashed Cauliflower

Love mashed potatoes, but trying to cut calories? Mashed cauliflower has a similar taste and texture for a fraction of the calories. Another bonus: Cauliflower also contains phytochemicals and has demonstrated anti-cancer effects. Ingredients 1 cauliflower head, chopped* 1 tablespoon buttery spread 1 teaspoon salt 1 teaspoon pepper 1 tablespoon rosemary 2 tablespoon Parmesan cheese … Read More

Recipe: Spicy Roasted Chickpeas

Looking for an appetizer with a zing that’s still a vegetable? This recipe packs protein and fiber with some spice! Bring to a party, serve as a snack, or use in place of croutons on a salad. The recipe is really simple to make too. Ingredients 1 can chickpeas, rinsed and drained 1 tablespoon olive … Read More