Recipe: Baked Cajun Sweet Potato Fries

These crispy sweet potato wedges come out Cajun spicy and sweet. They’re also loaded with antioxidants and plant-based nutrients and are a great source of beta-carotene. Another plus? As complex carbs, they digest slowly and raise blood sugars gradually — keeping you from a spike and drop-off.

Recipe: Roasted Red Pepper Hummus

Bean-based dips are healthier than typical creamy cheese-based dips. The beans offer unsaturated fat, protein and fiber. Also, roasted red peppers are a good source of potassium, which many of us are lacking. Research shows garlic may be effective at slowing the hardening of arteries, while lemon juice adds a burst of vitamin C, a … Read More

Recipe: Nutty Steel Cut Oats With Fruit

Here’s a quick way to upgrade your breakfast: Eat steel cut oats. They’re freshly milled from high protein oats and cut into neat little pieces on a steel burr mill. They’re also one of the healthiest foods you can eat, and they make a delightful, full-bodied hot cereal with an appealing texture. Ingredients ¼ cup … Read More

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Recipe: Hearty Tomato Bean and Veggie Soup

This vegetable soup recipe is healthy, delicious and easy to make. Team this soup with some crisp winter apples or pears and a serving of low-fat Cheddar cheese, and you’re ready for company. You can also make a double batch and freeze half for another meal. Ingredients 2 teaspoons extra virgin olive oil ½ pound … Read More

Recipe: Veggie, Bean and Artichoke Salad

This flavorful mix of beans, artichokes, red pepper, onion, tomato and herbs tastes great. It’s not just easy to make,  but also healthy and filling. You can make it as an appetizer, side dish or meal. It’s an easy dish to serve guests, as it’s full of color and flavor. Enjoy on its own or … Read More

Recipe: Easy Guacamole

Avocados get three-fourths of their calories from fat — but because it is monounsaturated fat and because avocados are low in calories, you can enjoy eating them in good health. Serve with low-fat tortilla chips, or try an arrangement of crudités. A great source of monounsaturated fat and potassium, this version beats the store-bought varieties … Read More

Recipe: Vegan Black Bean Burgers

Contributors: Children’s Hospital pediatric dietitians For a vegan meal your family will love, try these black bean burgers. They are cholesterol-free and rich in fiber, protein and iron. Blend the ingredients in your food processor. Store extra patties in freezer bags, between sheets of wax paper, and thaw them out later for a quick, healthy meal. … Read More

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