High blood pressure is called the silent killer because it is quietly destructive to the body. Left untreated it can cause hardening of the arteries, a heart attack, heart failure or stroke. Fortunately, eating a diet that focuses on fruits, vegetables and grains with less salt, can significantly reduce your blood pressure. Losing weight will also help lower high blood pressure to a safe level.

Lemony Barley
Mini Pizza Bites
Banana Cream Pie

Last week's recipes:

Baked Salmon with Spinach
Broiled Corn Salad
Gingery Carrot Cake

Note: To print just one recipe, follow these instructions:

• Highlight the recipe you want to print
• Click File and then click Print from the drop down menu
• Select Selection in the Print Range portion of the Print Dialog Box
• Click OK

Recipe Makeovers
Many recipes can be altered to save calories and lower fat or sugar content:

• Change the ingredients: consider taste, texture and appearance
• Modify the preparation methods
• Reduce the portion size

Watermelon Punch
Combine in blender or food processor: 1 cup watermelon chunks, ½ cup fresh or frozen strawberries, and 1 orange, peeled and seeded.
Blend until smooth.

Turkey-Mango Stuffed Pitas
In mixing bowl stir together ¼ cup low-fat mayonnaise or Miracle Whip salad dressing, ¼ cup mango chutney or finely chop fresh mango, ½ teaspoon curry powder and 1 teaspoon lime zest. Stir in 1/3 cup golden raisins.
Add chunks of turkey breast and combine to coat well.
Stuff into multi-grain or whole wheat pita pocket halves.
Add lettuce leaves.
Yield: 4 pita halves

(Back to Top)

Lemony Barley
In a saucepan, heat 1 T. olive oil over moderate hear.
Add 1 cup finely chopped onions and 3 stalks finely chopped celery.
Sauté until softened and lightly browned, about 7 minutes.
Stir in 1 cup rinsed barley.
Pour in 2½ cups low-sodium canned chicken or vegetable broth, as well as ½ teaspoon dried oregano, 1/8 teaspoon pepper and 1 teaspoon finely grated lemon zest.
Bring mixture to a boil; lower the heat to simmering.
Cover the pan and cook until almost all liquid is absorbed and barley is cooked through, about 40 minutes.

While barley is cooking, toast 2 T. sunflower seeds in a dry nonstick skillet over medium high heat.
Stir frequently until seeds are golden brown.
Remove from heat.

Stir 1/3 cup golden raisins and 1 T. freshly squeezed lemon juice into the barley.
Cover the pan, remove from heat, and let stand for 5 minutes.
Gently stir in toasted sunflower seeds and 3 T. chopped fresh parsley.
Makes 8 servings

(Back to Top)

Mini Pizza Bites
Using freshly made pizza dough (for one pizza), break off small chunks of the dough, and press into small individual pizza rounds to make 12-15 mini pizzas.
Place rounds on baking sheets lined with parchment paper.
Lightly brush the tops with olive oil.
Sprinkle with Mrs. Dash sodium-free Italian seasoning blend.

Top each round with thin slices of Roma tomatoes and fresh basil leaves.
Sprinkle the tops with reduced-fat Parmesan cheese and shredded reduced-fat Italian cheese blend.
Bake in pre-heated 425-degree oven for 10-12 minutes or crust is golden brown.
Cool slightly and remove to serving platters.
Makes 12-15 individual pizzas.

(Back to Top)

Banana Cream Pie
Preheat oven to 350 degrees.
Coat a 9-inch pie plate with vegetable cooking spray.
In a food processor pulse 48 reduced-fat vanilla wafers, 2 T. honey and 2 T. water until there are fine crumbs. Press crumb mixture into pie plate and up the sides.
Bake in oven for 10 minutes or until set; cool on wire rack.

In mixing bowl whisk together the contents of 1 (4-serving) sugar-free instant vanilla pudding mix, 1 teaspoon vanilla and 2 cups fat-free milk.
Set aside.

Slice 6 large bananas into even slices and toss with ¼ cup orange juice to prevent browning.
Line the crust with one-third of the banana slices.
Top with one-half of pudding mixture.
Add another one-third of banana slices, and then the remaining pudding.
Top the pie with remaining banana slices arranged in a spiral design.
Brush the banana tops with 3 T. melted apricot preserves.
Cover and chill in refrigerator for at least 4 hours or more.
Makes 8 slices.

(Back to Top)

Baked Salmon with Spinach
In large skillet heat 1 teaspoon olive oil, swirling to coat the bottom of the pan.
Add 2 ounces fresh spinach leaves and 1 teaspoon grated lemon zest and cook for 1 minutes or until the spinach has wilted.
Stir constantly.
Transfer to a medium bowl.
Add ¼ cup chopped roasted red bell peppers (rinse and drain, if bottled), ¼ cup coarsely chopped fresh basil leaves and 2 T. chopped walnuts and toss with spinach.

Preheat oven to 400 degrees.
Line a baking sheet with aluminum foil.
Coat the foil with cooking spray.
Cut a slit lengthwise into 4 (4-ounce) salmon fillets to make a pocket for stuffing.
Do not cut through to the other side.
Stuff each pocket with the spinach-vegetable mixture.
Transfer to the baking sheet.
Using a pastry brush, coat the tops of each fillet with Dijon mustard (you will need 2 T.).
In small bowl stir together 2 T. plain dry bread crumbs, ½ teaspoon crumbled dried oregano, ½ teaspoon garlic powder and 1/8 teaspoon black pepper.
Sprinkle the topping over the fish fillets.
Spray the tops with cooking spray.
Bake for 12 minutes or until the fillets flake easily with a fork and filling has heated through.
Makes 4 servings.
Recipe Source: American Heart Association Light & Easy Recipes.

(Back to Top)

Broiled Corn Salad
Preheat broiler.
Cut 4 dry-packed sun-dried tomato halves into small pieces.
Place in medium bowl and pour in ½ cup boiling water.
Let stand for 10 minutes or until softened.
Drain, discarding the liquid.
Return tomatoes to the bowl.

Meanwhile, line a broiler pan with aluminum foil.
Lightly spray the foil with cooking spray.
Spread 2 cups fresh, frozen or no-salt-added canned whole-kernel corn (drained) on the foil in a single layer. Sprinkle the corn with ½ teaspoon chili powder.
Broil 4 inches from the heat without stirring for 2 minutes, or until the edges of the corn kernels are golden brown. Watch carefully to be sure the corn does not burn.
Transfer the pan to a cooling rack and let stand for 5 minutes.

Add the corn and 2 thinly sliced green onions to the tomatoes.
Stir in ½ teaspoon grated lime zest, 2 T. fresh lime juice, 2 T. snipped fresh cilantro, 2 teaspoons extra-virgin olive oil, ¼ teaspoon ground cumin and ¼ teaspoon salt.
Stir ingredients together to thoroughly mix.
Serve on red-leaf lettuce leaves.
Makes 4 servings.
Recipe Source: American Heart Association Light & Easy Recipes.

(Back to Top)

Gingery Carrot Cake
Preheat oven to 350 degrees.
Lightly coat a 10-cup Bundt pan with cooking spray. In large bowl stir together 2 cups all-purpose flour, 1¼ cups sugar, 2 teaspoons baking powder, 1 teaspoon ground cinnamon, ½ teaspoon baking soda and 1/8 teaspoon salt.

In medium bowl whisk together ½ cup nonfat buttermilk, 1/3 cup canola or corn oil, 1 T. grated, peeled gingerroot, 1 teaspoon vanilla, and 1 egg yolk (save the egg white).

In large mixing bowl, with an electric mixer on high, beat 2 egg whites for 2 minutes or until stiff peaks form (the peaks don't fall when the beaters are lifted).

Stir the buttermilk mixture into the flour mixture.
Stir in 1½ cups shredded carrots.
Using a rubber spatula, fold in the egg whites, about one-third at a time.
Pour the batter into the Bundt pan, lightly smoothing the top with the scraper.
Bake for 35-40 minutes or until a wooden toothpick inserted in the center come out clean.
Transfer to a cooling rack and let cool completely, about 1 hour.
Turn the cake out onto a cake plate before slicing.
Makes 12 servings. Recipe Source: American Heart Association Light & Easy Recipes.

(Back to Top)

Easy Garlic-Roasted Pepper Dip
In a food processor blend until slightly smooth the following ingredients: 1 cup nonfat cottage cheese, ¼ cup nonfat sour cream or plain yogurt, ½ cup fat-free cream cheese, 1 T. minced garlic (more can be added to taste), 1/3 cup drained roasted red peppers, ¼ teaspoon black pepper and ½ teaspoon hot sauce. Spoon into serving bowl and chill for 1-2 hours before serving. Serve with fresh raw vegetables or chunks of whole wheat pita bread. Makes 2½ cups dip.

(Back to Top)

Cheese-Broccoli Stuffed Potatoes
Scrub 4 large baking potatoes. Prick with a fork and bake for 1 hour or until done. These can easily be microwaved instead to save time. Cool slightly.

Chop fresh broccoli florets to get 2 cups. Steam over boiling water for 3 minutes. Drain and set aside.

Cut the 4 potatoes in half lengthwise. Scoop out the potato pulp, but leave a ¼ -inch section of potato along the edge of the shell. In a medium mixing bowl place potato pulp, ½ cup fat-free sour cream, and 1 T. reduced-fat tub margarine. Mash the ingredients until they are smooth. Add steamed broccoli pieces, 1/3 cup shredded reduced-fat cheddar cheese, 3 T. chopped fresh parsley, 2 teaspoons Italian seasoning and ¼ teaspoon pepper. Stir ingredients together well and then fill the potato halves with the broccoli-cheese mixture. Place on an ungreased baking sheet. Bake in the 400-degree oven for 15-20 minutes. Remove and sprinkle the tops with shredded cheddar cheese and paprika. Return to oven and bake until the cheese melts. Makes 8 side dish servings or 4 main dish servings.

(Back to Top)

Fruit Smoothies
In a blender or food processor combine until smooth: 1 cup fat-free milk, 1 cup plain nonfat yogurt, the grated zest and juice of 1 large orange, 1 cup frozen strawberries and 1 cup frozen raspberries. 1 T. sugar or sugar substitute can be added to taste, if desired. Makes 4 servings. Note: calcium-fortified orange juice can replace the milk.

Indian Spinach Salad
Heat a nonstick skillet over medium heat and gently brown 2 T. shredded dried coconut.
Set aside.

In large serving bowl toss together 1 package pre-washed baby spinach. 1 cup red bell pepper strips, 1 medium red onion cut into strips, 1 small can drained and rinsed chickpeas, and 1 (8-ounce) can drained pineapple tidbits.
Whisk ¼ teaspoon curry powder into ½ cup ginger-flavored bottled vinaigrette dressing.
Pour dressing over salad and toss.
Add 2 T. toasted coconut and 2 T. cashew halves.
Toss well before serving.
Makes 4-6 servings.

(Back to Top)

Broiled Cod w/ Green Beans
Preheat broiler. Rinse four (4-ounce) fresh cod fillets and pat dry.
Place on broiler rack.
Sprinkle with freshly ground black pepper.
Stir 2 T. sesame seeds into 2 T. olive oil.
Brush the cod with half of oil mixture.
Broil for 4 minutes.
Turn once and brush other side with remaining oil-seed mixture.
Broil another 4 minutes, until fish flakes easily.
Remove from oven; place fish on serving platter and cover with oil until serving time.

In skillet, heat 1 T. olive oil over medium-high heat.
Add 1 (12-ounce) package of trimmed, fresh green beans and fresh orange slices from 1 orange.
Cover and cook beans for 2 minutes.
Add 1 teaspoon minced garlic and cook an additional 5 minutes or until beans are just tender.
Serve with broiled cod.
Makes 4 servings.

(Back to Top)

Blueberry Shortcake
Heat oven to 400 degrees.
In large bowl whisk together 2 cups all-purpose flour, 2 T. granulated sugar, 2 teaspoons grated lemon peel, ¼ teaspoon nutmeg and 1 T. baking powder.
In another bowl stir together 2/3 cup nonfat buttermilk and 1/3 cup canola oil.
Add liquid ingredients all at once to flour mixture and stir together until a soft ball forms.
Pour onto waxed paper and knead the dough 10-12 times between the waxed paper.
Pat out with hand to desired thickness and cut into rounds to make 12-16 shortcakes.
Place on baking sheet lined with parchment paper and bake for 12 minutes or golden brown.

To serve: Split each shortcake in half horizontally.
Mound the bottom half with 1/3 cup frozen or fresh wild blueberries and a dollop of reduced-fat whipped topping. Place the other half on top.
Makes 12-16 shortcake desserts.

(Back to Top)

Lemony Kale
Rinse 2 lb. fresh kale and trim off tough stems.
Thinly slice the leaves.
In large nonstick skillet heat 1 T. olive oil.
Add kale and toss to coat.
Stir in 2 teaspoons minced garlic.
Stir in ¾ cup low-sodium chicken broth.
Cover the pan and simmer for 15 minutes.
Stir occasionally to mix ingredients.
Just before serving stir in ½ teaspoon fresh ground black pepper and 2 T. fresh lemon juice.
Makes 10-12 generous servings.

(Back to Top)

Easy Mexican Casserole
Coat a nonstick skillet with vegetable cooking spray and heat over medium-high heat.
Crumble in 1 lb. ground turkey breast.
Cook until no longer pink.
Add 1 medium chopped green pepper, 1 medium chopped red pepper, 2 (14½ -ounce) cans no-salt-added stewed tomatoes and 1 teaspoon ground cumin.
Bring to a boil; reduce heat and simmer uncovered for 15 minutes.

Remove from heat.
Pour into serving dish.
Sprinkle the top with ½ cup reduced-fat shredded Mexican cheese and 2 cups crumbled baked tortilla chips. Makes 6 servings.

(Back to Top)

Pineapple Pudding
In mixing bowl whisk together 1 small package sugar-free vanilla pudding mix, 1 cup skim milk and the reserve pineapple juice from 1 (8-ounce) can of drained crushed pineapple (packed in its own juice).
Set aside ½ cup topping from 1 (8-ounce) container fat-free whipped topping.
Stir the remaining whipped topping into the pudding and mix until combined.

In small bowl whisk together 2 ounces reduced-fat tub-style cream cheese and ½ cup whipped topping.
Fold this into the pudding mixture.

In ziploc bag use a rolling pin to crush 16 small gingersnaps.
In an 8x8-inch glass casserole dish, sprinkle the bottom with one-third of the crushed gingersnaps.
Top with half of the pudding mixture.
Sprinkle with one-third of the gingersnaps, and then top with the remaining half of the pudding mixture.
Top with remaining gingersnaps.
Spread with crushed pineapple evenly over the top.
Cover with plastic wrap and refrigerate at least 2 hours before serving.
Makes 8-10 servings.

(Back to Top)

Multi-Colored Potato Salad
Scrub and quarter 1 lb. each of small Yukon gold, purple and red potatoes.
Potato chunks should be about the same size.
Place potatoes in steamer over 1-inch boiling water and steam 15 minutes or until fork-tender.
Drain in colander and place in a serving bow.l
Add 5 thinly sliced green onions.

In small bowl whisk together the dressing ingredients: 3 T. olive oil, 2 T. tarragon vinegar, 4 T. creamy Dijon mustard, 1 T. chopped fresh tarragon and ½ teaspoon freshly ground pepper.
Pour over potatoes and onions; gently toss to coat.
Serve warm or chilled.
Makes 10 servings.
*Potatoes are an excellent source of potassium, vitamin C and fiber.

(Back to Top)

Springtime Carrots
Peel 4 lb. fresh carrots and cut into 3-inch lengths.
Melt 2 T. no-trans-fat margarine in large nonstick skillet and add carrots; toss to coat and cover.
Cook for 12 minutes; stir occasionally.
Stir in 3 T. honey; increase heat and cook until carrots are tender and glazed, about 3 minutes.
Add 2 T. snipped chives, 2 T. chopped crystallized ginger and ½ teaspoon freshly ground pepper.
Serve warm.
Makes 10 servings.
*Carrots are an excellent source of potassium, beta-carotene and fiber.

(Back to Top)

Fresh Springtime Lemony Cupcakes
Line 15 muffin cups with paper cupcake liners.
In small bowl whisk together 1¾ cups cake flour, 1½ teaspoons baking powder and ¼ teaspoon salt.
Set aside.

Preheat oven to 350 degrees.
In large bowl beat ½ cup no-trans-fat margarine.
Add 1 cup granulated sugar, 1½ teaspoons lemon extract and ½ teaspoon vanilla.
Beat at medium-high speed for 2 minutes.
Add 1 egg or ¼ cup egg substitute and beat; add another egg or ¼ egg substituted and beat well.
Alternately add the flour mixture and 2/3 cup skim milk to the mixture; beat on low speed until combined.
Stir in 3 T. fresh lemon juice and 2 teaspoon finely shredded lemon peel.
Do not overmix or cupcakes will be tough.

Spoon batter into cupcake cups, filling to three-fourths full.
Bake in over for 25 minutes or until a wooden pick inserted in the center comes out clean.
Cool on rack for 5 minutes; remove cupcakes from pan and cool before glazing.
Makes 15 small cupcakes.

Lemon Glaze: In small mixing bowl whisk together 1 cup sifted powdered sugar and 5 teaspoons fresh lemon juice.
Add additional juice as needed.
Stir in 1 teaspoon finely shredded lemon peel.
Spoon glaze over cooled cupcakes.

(Back to Top)

Spinach Breakfast Casserole
Preheat oven to 400 degrees.
In small saucepan, heat 2 teaspoons olive oil.
Add ½ cup finely chopped onion and 2 teaspoons minced garlic.
Sauté gently until onions are tender.
Thaw 1 (10-ounce) package of frozen chopped spinach; squeeze dry to remove excess moisture.

In mixing bowl whisk together 8 eggs or 2 cups egg substitutes.
Add in onion-garlic mixture, thawed spinach, 1½ cups reduced-fat shredded mozzarella cheese, ¼ cup reduced-fat blue cheese, 2 diced plum tomatoes and 2 T. chopped walnuts.
Stir all ingredients together.

Coat a 1-quart shallow baking dish with cooking spray.
Pour egg-vegetable mixture into casserole dish.
Bake uncovered in hot oven for 30 minutes or until a knife inserted in the center comes out clean.
Serve in wedges.
Garnish with fresh tomato slices and fresh parsley.
Makes 6 wedges.

(Back to Top)

Asparagus with Vinaigrette Dressing
Wash and trim 2 lb. baby asparagus, and cut into 2-inch pieces.
Place in steamer basket and steam over boiling water in saucepan for 6 minutes.
Remove steamer and rinse asparagus with cold water to stop the cooking process.
Place in large serving bowl.
Add 3 sliced green onions, 1 small diced green pepper, 2 T. sweet pickle relish and 1 teaspoon minced garlic. Toss together.

Dressing: In small bowl, whisk ¼ cup olive oil, 3 T. fresh lemon juice, 1 T. diced onion, 2 T. minced fresh parsley and ¼ teaspoon freshly ground black pepper.
Pour over asparagus and toss to coat.
Refrigerate until serving time.
Makes 8 servings.

(Back to Top)

Key Lime Pie
In large mixing bowl beat together 2 (8-ounce) packages of reduced-fat cream cheese, 1 (8-ounce) package fat-free cream cheese, 1 (8-ounce) container plain nonfat yogurt, 2/3 cup powdered sugar, ¼ cup lime juice, 3 T. sugar substitute, 2 teaspoons grated lime peel and 1½ teaspoons vanilla. Beat at high speed with electric mixer until smooth.

Follow baking directions on the package of 1 pre-made reduced-fat graham cracker crust.
Pour the pie ingredients into the cooled shell.
Cover with plastic wrap; freeze for 2 hours or refrigerate overnight.

Topping: Top each of the 8 slices of pie with fresh slices of peeled kiwi.

(Back to Top)

Corn and Black Bean Salad
Combine all ingredients in serving bowl and toss to mix: 1 (15-ounce) can drained fiesta corn, 1 (15-ounce) can drained and rinsed black beans, 1 (14.5-ounce) can drained diced tomatoes with jalapenos, 4 sliced green onions, 2 tablespoons olive oil and ½ teaspoon ground cumin.
Garnish with freshly chopped cilantro.
Makes 6 servings.

Drain 1 (6-ounce) can of water packed tuna.
Place in mixing bowl and flake the tuna. Stir in 1 chopped stalk of celery, 2 tablespoons finely diced red onion, ½ teaspoon grated lemon peel, 1 tablespoon fresh lemon juice, 1 teaspoon freshly chopped dill, and freshly ground black pepper to taste.
Stir in ¼ cup sliced almonds and 2 tablespoons reduced-fat feta cheese.
Spoon onto tomato halves.
Makes 4 servings.

(Back to Top)

Cranberry Rice Pudding
In saucepan stir together ¾ cup quick-cooking brown rice, 1½ cups water and ½ cup dried cranberries or cherries. Bring to a boil, then reduce the heat.
Cover and simmer for 12 minutes or until the water is absorbed and rice is tender.

In medium bowl whisk together 1 (1-ounce) package sugar-free vanilla pudding mix, 1¾ cups fat-free milk and ½ teaspoon ground cinnamon.
Whisk for 2 minutes or until thickened; set aside.

In small bowl stir together 1 cup fresh or frozen blueberries, 1 T. sugar substitute and ¼ teaspoon vanilla.
Toss to coat.

Add cooked rice to pudding mixture and stir to combine.
Serve rice pudding hot, at room temperature or chilled.
Top with blueberries.
Makes 8 servings.

(Back to Top)

Lemon Tuna Salad
Drain 1 (6-ounce) can of water packed tuna.
Place in mixing bowl and flake the tuna.
Stir in 1 chopped stalk of celery, 2 tablespoons finely diced red onion, ½ teaspoon grated lemon peel, 1 tablespoon fresh lemon juice, 1 teaspoon freshly chopped dill, and freshly ground black pepper to taste.
Stir in ¼ cup sliced almonds and 2 tablespoons reduced-fat feta cheese.
Spoon onto tomato halves.
Makes 4 servings.

(Back to Top)

Broccoli and Orzo Soup
In a large saucepan, heat 1 teaspoon olive oil over medium heat, swirling to coat the bottom.
Cook ¼ cup chopped red onion and 1 medium minced clove of garlic for 2-3 minutes, or until the onion is crisp-tender, stirring occasionally.
Stir in 4 cups fat-free, low-sodium chicken broth and 1 (2-ounce) jar drained and rinsed diced pimentos.
Increase heat to medium high and bring to a simmer.
Stir in ¼ cup dried orzo and 1 tablespoon imitation bacon bits.
Reduce the heat and simmer, partially covered, for 3 minutes or until the orzo is almost tender.
Stir in 1 cup chopped fresh broccoli florets, 1 teaspoon crumbled dried basil, 1 teaspoon grated lemon zest and ¼ teaspoon black pepper.
Simmer for 5 minutes or until the broccoli and orzo are tender.
Ladle into 4 bowls.
Sprinkle with reduced-fat Parmesan cheese. Makes 4 servings.
Recipe Source: Light & Easy Recipes, American Heart Association, February 2008.

(Back to Top)

Rosemary Chicken with Mediterranean Brown Rice
Prepare 1 packet boil-in-bag brown rice according to package directions. Meanwhile, sprinkle ½ (0.7-ounce) packet Italian salad dressing mix and ¼ teaspoon crushed dried rosemary over both sides of 4 boneless, skinless chicken breasts. Using your fingertips, gently press the mixture so it adheres to the chicken. In large nonstick skillet, heat 2 T. olive oil over medium-high heat, swirling to coat the bottom. Add chicken breasts and immediately reduce heat to medium. Cook for 4 minutes on each side or until no longer pink in the center. Transfer to a plate.

Increase heat to medium high. In same skillet, stir together the ½ cup dry white wine, ½ teaspoon grated lemon zest and 2 T. fresh lemon juice. Cook for 2 minutes or until reduced to about ¼ cup. Remove skillet from the heat. Stir in 2 medium, finely chopped green onions and 1 teaspoon chopped fresh oregano leaves into the cooked rice. Spoon the rice onto a platter. Arrange the chicken breasts over the rice. Spoon the sauce over the chicken. Squeeze fresh lemon juice over the chicken and rice. Makes 4 servings.
Recipe Source: Light & Easy Recipes, American Heart Association, February 2008.

(Back to Top)

Mexican Hot Chocolate Cupcakes
Preheat oven to 350 degrees.
Lightly spray 1 (12-cup) and 1 (6-cup) muffin pan with cooking spray.
Set aside. In medium bowl, whisk together 1½ cups all-purpose flour, 1 cup sugar, ¼ cup unsweetened cocoa powder, 1 teaspoon baking soda, 1 teaspoon ground cinnamon and ¼ teaspoon ground nutmeg.

In separate medium bowl, whisk together ¾ cup fat-free milk, ½ cup fat-free sour cream, ¼ cup unsweetened applesauce, ¼ cup egg substitute, 1 T. canola or corn oil, 1 teaspoon cider vinegar, 1 teaspoon vanilla extract and ½ teaspoon almond extract.
Pour into flour mixture, whisking until just combined; the batter may be somewhat lumpy.
Do not overmix or cupcakes will be tough.
Spoon batter into muffin cups.
Bake for 14 minutes or until a wooden toothpick inserted in the center of a cupcake comes out clean.
Invert the pans onto cooling racks.
Remove pans, leaving cupcakes to cool on the racks for at least 15 minutes.

To serve, heat up 1 cup dark chocolate syrup in saucepan over low heat for 2 minutes.
Place a cupcake upside down on a small plate.
Spoon 1 T. marshmallow creme over the cupcake.
Drizzle with 1 T. chocolate syrup.
Repeat with as many remaining cupcakes that you are serving.
Store unused cupcakes in an airtight container for up to 4 days.
Makes 18 cupcakes.
Recipe Source: Light & Easy Recipes, American Heart Association, February 2008.

(Back to Top)

Banana Pancakes
In a large mixing bowl stir together 1¼ cups fat-free buttermilk and ½ cup dry oats to soften the oats.
Stir in 2 mashed bananas (1 cup), 2 large slightly-beaten eggs or ½ cup egg substitutes and 1 teaspoon vanilla extract.
Stir in 1½ cups pancake mix (not the complete type) and combine gently; there will still be lumps.

Heat a nonstick skillet over medium-high heat and coat with vegetable cooking spray.
Pour ¼ cup batter onto the skillet for each pancake.
Cook to brown the bottom and until bubbles show on the surface.
Flip pancakes to cook the other side.
Serve hot with fresh sliced bananas and maple syrup, sugar-free syrup or all-fruit spread.
Makes 9 pancakes.

(Back to Top)

Barley Soup
Heat a large soup pot over medium-high heat and add 1 teaspoon olive oil.
Add ½ lb. lean top round steak, cut into small bite-size pieces.
Brown all sides of the beef, turning as needed. (Note: the beef can be omitted to make this a vegetarian soup). Add in lots of vegetables to sauté with the beef: 1 medium diced onion, 3 finely sliced carrots, 2 stalks diced celery and 1 medium diced green pepper.
Cook for about 5 minutes.

Add 3 (14.5 cans) fat-free, reduced-sodium beef or vegetable broth, ½ cup uncooked barley, ¼ cup chopped fresh parsley or 1 T. dried parsley, 1 teaspoon minced garlic, 1 bay leaf and freshly ground pepper to taste.
Bring to a boil, then reduce heat to simmer; cover and cook for 1 hour.
Makes 6 servings.

(Back to Top)

Soft Oatmeal Cookies
Preheat oven to 425 degrees.
In large mixing bowl cream together ½ cup no-trans-fat tub margarine and 1 cup packed brown sugar or ½ cup brown sugar substitute-for-baking.
Beat in 2 eggs or ½ cup egg substitutes and ½ teaspoon vanilla extract.
Stir in 1/3 cup chopped walnuts and 1 small, peeled and diced apple.

In another bowl stir together ½ cup quick dry oatmeal, ½ teaspoon baking soda, ½ teaspoon baking powder, ½ teaspoon apple pie spice and 1¾ cups all-purpose flour.
Beat this into the margarine-sugar mixture.
Coat cookie sheets with vegetable cooking spray.
Drop batter by spoonfuls onto cookie sheets and bake for 10 minutes or golden brown.
Makes 3 dozen.

(Back to Top)

Shrimp Gumbo
In a saucepan sauté 1 medium chopped green pepper and ½ cup chopped onion in 1 T. olive oil. Add 1 (28-ounce) can undrained no-salt-added chopped or diced tomatoes, ½ cup reduced-sodium V-8 juice, 1 teaspoon minced garlic, ¼ teaspoon crushed dried rosemary, ¼ teaspoon paprika and ¼ teaspoon black pepper.
Stir in 1 (6-ounce) package quick-cooking long grain and wild rice mix and 1½ cups water.
Bring to a boil and add in 1 (16-ounce) package frozen, peeled and deveined shrimp.
Cover and simmer for 5 minutes or until rice is tender and shrimp turns pink.
Serve with hot sauce if desired.
Makes 6 servings.

(Back to Top)

Tomato-Vegetable Quesadillas
Coat a large nonstick skillet with vegetable oil cooking spray.
Over medium-high heat sauté 1 medium diced red and green pepper and ½ cup chopped onion in 2 teaspoons canola oil until tender.
Add 2 small diced Roma tomatoes and ¼ cup sundried tomatoes sliced into strips.
Sauté for about 1 minute.
Pour vegetables into a bowl and set aside.

Coat the same skillet with cooking spray again.
Add 1 large tomato flour tortilla.
Sprinkle the top evenly with ¼ cup reduced-fat shredded mozzarella cheese and 1 T. reduced-fat Parmesan cheese.
Top with one-half of the vegetable mixture.
Sprinkle the vegetables with 2 T. reduced-fat shredded mozzarella cheese.
Place a second tomato flour tortilla on the top and press together.
Cook to brown the bottom tortilla.
Carefully flip the tortilla and cook to brown the bottom tortilla and melt the cheese.
Remove from skillet and cut into six wedges.
Repeat the procedure one more time with 2 flour tortillas.
Makes 4 side dish servings or 2 main dish servings.

(Back to Top)

Yummy Cherry Crisp
Preheat oven to 350 degrees. In medium saucepan, stir together 1 (21-ounce) can lite cherry filling and 1 cup dried sour cherries. And ½ teaspoon ground cinnamon.
Bring mixture to a boil over medium heat; stirring constantly.

In bowl stir together 2 cups reduced-fat granola without raisins and 2 T. melted trans fat-free margarine.
Coat a 9x9-inch baking pan with vegetable cooking spray.
Press half the cereal mixture into the bottom of the pan.
Bake in oven for 5 minutes until lightly browned.

Pour hot cherry filling over the crust.
Sprinkle the top with remaining cereal mixture.
Bake in oven for about 10 minutes.
Serve with reduced-fat vanilla ice cream or frozen yogurt.
Makes 4 servings.

(Back to Top)

Brunswick Stew
Heat a deep skillet or Dutch oven over medium-high heat.
Remove skillet from heat and coat with vegetable cooking spray.
Pour 1 teaspoon olive oil into skillet and swirl to coat the bottom.
Return skillet to heat and cook 1 medium chopped onion for 3 minutes.

Cut 1 lb. boneless, skinless chicken breast into 1-inch cubes.
Stir in chicken cubes, 1½ cups frozen baby lima beans, 2 cups frozen whole-kernel corn, 3 cups fat-free, low-sodium chicken broth, 1½ cups chopped tomatoes, 1 (6-ounce) can No-Salt-Added tomato paste, 3 T. fresh lemon juice and 1 T. low-sodium Worcestershire sauce.
Combine all ingredients, reduce heat to simmer, cover and cook slowly for 1 hour.
Makes 6 servings.
Recipe Source: The New American Heart Association Cookbook, 7th edition

(Back to Top)

Artichoke-Tomato Pizza
Remove 1 refrigerated pizza crust from the tube.
Preheat oven according to the pizza crust directions.
Line a baking sheet with aluminum foil.
Lightly coat the foil with vegetable oil spray.
Spread pizza crust on the foil.
Bake for 7 minutes.
Sprinkle the top with 4 ounces shredded part-skim mozzarella cheese and 2 T. grated reduced-fat Parmesan cheese.

In medium bowl stir together 3 chopped medium plum tomatoes, ½ cup drained and chopped artichoke hearts, ½ cup thinly sliced red onion, 1 teaspoon balsamic vinegar and 1 minced medium clove of garlic.
Spread over the cheesy crust, and bake in oven for 8-10 minutes or until cheese is bubbly.
Let sit at room temperature for a few minutes before cutting.
Makes 6 servings.
Recipe Source: The New American Heart Association Cookbook, 7th edition

(Back to Top)

Mini Cinnamon Stack-ups
Toast 4 (4-piece) frozen mini waffles and separate into four pieces.
Arrange 3 pieces in a cloverleaf on each of 4 plates.

In a small bowl, combine 1 T. sugar and ¼ teaspoon ground cinnamon.
Cut 2 kiwifruit crosswise into 6 pieces each.
Cut 1 star fruit into 8 pieces.

To assemble dessert, sprinkle half the cinnamon sugar over the waffles.
Spoon ½ cup fat-free vanilla yogurt or frozen vanilla yogurt onto each serving.
Arrange 3 slices kiwi, 2 slices star fruit, 2 T. fresh blueberries and ¼ cup raspberries on each serving.
Angle the remaining waffles on the side of the fruit and sprinkle with the remaining cinnamon sugar.
Recipe Source: The New American Heart Association Cookbook, 7th edition

(Back to Top)

Roasted Red Potatoes Nibbles
Preheat oven to 400 degrees.
Coat a baking sheet with vegetable oil cooking spray.
Scrub 20 small red skin potatoes and place on cookie sheet.
Bake in oven for 35 minutes or until fork-tender.
Cool slightly.

Cut potatoes in half crosswise.
Cut off a thin slice from the bottom of each half so that it can stand upright.
Scoop pulp from potatoes, leaving a small shell.
Place pulp in mixing bowl and mash with a fork.
Add ½ cup reduced-fat mayonnaise or salad dressing, 1/3 cup thinly sliced green onions, 1 cup shredded reduced-fat sharp cheddar cheese and 2 T. chopped fresh basil leaves; stir together to mix filling ingredients. Spoon filling into the potato shells.
Place filled potato shells onto baking sheet and broil for 3 minutes or until heated through.
Makes 40 potato pieces.

(Back to Top)

Healthy Antipasto on Skewers
Drain the oil from 1 (8-ounce) jar of packed-in-oil sundried tomatoes into a mixing bowl.
Cut tomatoes into large bite-size pieces and set aside.

Add 1 teaspoon dried chives and 1 teaspoon dried rosemary to the oil and stir together.
Add 1 cup cooked and drained spinach tortellini and 3 cups of fresh vegetables cut into chunks - green and red peppers, cucumbers, pearl onions, small mushrooms, zucchini, etc.
Toss to coat all ingredients and marinate for 1 hour at room temperature.

Before serving, thread tomatoes, vegetable chunks and tortellini onto 6-inch skewers.
Serve immediately or refrigerate.
Makes 16 skewers.

(Back to Top)

Individual Caesar Salad Cups
Preheat oven to 350 degrees.
Coat 12 muffin cups with vegetable cooking spray.
Trim the crusts off of 12 slices white-wheat bread.
Coat each side of the bread slices with vegetable cooking spray.

In mixing bowl toss together 1 teaspoon minced garlic, 1 teaspoon dried thyme, 1 teaspoon crushed dried rosemary and ½ teaspoon freshly ground black pepper.
Sprinkle the seasoning mixture over both sides of the bread slices.
With a rolling pin, flatten bread slightly.
Press each slice into each muffin cup to form a cup, with the edge hanging over the sides of the muffin cup.
Bake for 15 minutes or until golden brown and crisp.
Remove from oven to cool before filling.

In bowl toss together 4 cups shredded Romaine lettuce, 3 thinly sliced green onions, 3 T. reduced-fat Parmesan cheese and 1/3 cup reduced-fat Caesar dressing with olive oil.
Fill each muffin cup with salad mixture.
Refrigerate until serving time.
Makes 12 servings.

(Back to Top)

Cheesy-Spinach Pasta Bake
Preheat oven to 350 degrees. Coat a 1½-quart casserole dish with vegetable cooking spray, Cook 8 ounces pasta shells in boiling water according to package directions. Drain and set aside.

In large bowl whisk 2 eggs or ½ cup egg substitutes.
Add 1 cup reduced-fat ricotta cheese and 1 (10-ounce) package of frozen chopped spinach (thaw first and squeeze out excess water).
Stir in 1 (26-ounce) jar marinara sauce and cooked pasta.
Pour into the casserole dish.
Sprinkle the top evenly with 1 cup reduced-fat shredded mozzarella cheese and 2 T. reduced-fat Parmesan cheese.
Cover with foil. Bake for 30 minutes.
Remove foil and bake an additional 15 minutes or until hot and bubbly.
Let stand 10 minutes before serving.
Makes 6-8 servings.
Source of calcium and vitamin D: ricotta cheese, mozzarella cheese, Parmesan cheese; source of calcium: spinach

(Back to Top)

Yummy Tomato Soup
Blend together 2 (14.5-ounce) cans undrained no-salt-added diced tomatoes, 2 cups no-salt-added tomato juice, 1 teaspoon crumbled dried basil and 1 teaspoon sugar for 20 seconds or until smooth.
Pour into medium saucepan.
Bring to a boil over medium-high heat and simmer for 5 minutes.

Whisk in 1 cup fat-free milk and 4 ounces fat-free cream cheese.
Increase heat to medium and cook for 5 minutes or until heated through.
Whisk until smooth and creamy. Ladle into bowls.
Top each serving with 1 T. grated reduced-fat cheddar cheese.
Recipe source: AHA Healthy Recipes Kids Love.
Source of calcium and vitamin D: fat-free milk and cheddar cheese

(Back to Top)

Yogurt Dessert with Blueberries
Spoon 1 (6-ounce) container of plain fat-free yogurt into a towel-lined strainer.
Place over a bowl and refrigerate for 20 minutes to drain off liquid.
In a small bowl stir together the drained yogurt, 2 teaspoons honey and 1/8 teaspoon ground nutmeg.
In another bowl stir together ½ cup fresh or frozen blueberries and 1 T. all-fruit blueberry preserves.
Spoon blueberry mixture over yogurt; top with toasted slivered almonds.
Makes 1 serving.
Source of calcium and vitamin D: yogurt; source of calcium: almonds.

(Back to Top)

Holiday Green Bean Casserole
In a small amount of water steam 2 lb. trimmed whole green beans, fresh or frozen.
The beans can be left whole or snapped into smaller pieces.
Cook for 3 minutes or crisp tender.
Drain and pour into a large mixing bowl.
Add ½ lb. fresh sliced mushrooms and 1 medium red pepper sliced into strips. Toss with 2 T. olive oil and 3 T. balsamic vinegar.
Add more if needed.
Coat a large casserole dish with vegetable cooking spray.
Pour vegetables into casserole and roast in 375 degree oven for 15 minutes.

While vegetables are roasting, heat 1 T. olive oil in skillet.
Add 2 teaspoons brown sugar and blend.
Slice 1 medium onion into rings and add to olive oil.
Toss to coat.
Add in 1/3 cup bread crumbs and toss together.
Top the casserole with onion rings; increase heat to 400 degrees and bake an additional 8 minutes to heat through.
Makes 10-12 servings.

(Back to Top)

Pasta-Bean Salad (vegetarian dishes can be easy, high in fiber and help with weight loss)
Cook 8 ounces of multi-grain small-size pasta in large pot of boiling water according to package directions.
Drain; rinse with cold water; drain again and set aside.

In large bowl whisk together 3 T. olive oil, 2 T. red-wine vinegar, 2 teaspoons minced garlic, ½ teaspoon paprika and freshly ground black pepper.
Add 1 (14.5 ounce) can undrained diced tomatoes, 1 large can of drained chickpeas, 1 green bell pepper (seeded and diced), 3 stalks celery (chopped), 1 medium cucumber (peeled and diced) and 1 red onion (diced). Toss with dressing to mix.
Add pasta and toss again to mix ingredients.
Refrigerate. Makes 8 servings.

(Back to Top)

Salmon Cakes
Cut 2 medium red-skin potatoes into quarters and place in saucepan with water. Bring to a boil; lower heat and simmer potatoes for about 15 minutes or until fork-tender. Drain water, and mash potatoes with a fork; leave them slightly chunky. Pour into mixing bowl.

To the potatoes add 1 cup cooked flaked salmon, 1 egg white, 3 chopped green onions, 1 T. chopped parsley and ½ teaspoon Cajun seasoning mix. Heat 1 teaspoon canola oil in nonstick skillet over medium heat. Make 2 salmon cakes and place in skillet. Use a spatula to flatten slightly. Cook until browned; flip to brown the other side. Cook for about 3-4 minutes per side. Top with tartar sauce topping.

Tartar Sauce Topping: In small bowl whisk together 1 T. plain fat-free sour cream, 1 T. reduced-fat mayonnaise, 2 teaspoons coarse mustard, 1 T. chopped parsley, 1 T. pickle juice and 1 teaspoon fresh lemon juice.

(Back to Top)

Peach Cobbler
Preheat oven to 400 degrees.
Drain 1 (16-ounce) can of light-packed peaches; reserve the liquid. In large bowl whisk together 1 teaspoon cornstarch and ¼ teaspoon ground cinnamon.
Whisk in ½ cup peach liquid until smooth.
Add peaches and toss to coat.
Pour peaches into an 8x8-inch baking dish.

In a mixing bowl stir together 4 T. white wheat flour, 1 T. packed brown sugar or brown sugar substitute, ¼ teaspoon baking powder and a pinch of salt.
Cut in 1 T. no-trans-fat margarine until in small pieces.
In small mixing bowl beat together ½ egg white and 1 T. 1% milk.
Mix into the flour ingredients and stir with a fork until ingredients are moistened.
Drop batter by heaping tablespoonfuls over the peaches.
Bake for 20 minutes or until topping is golden brown and the cobbler is bubbly. Let stand for 10 minutes before serving.
Makes 2 servings.

(Back to Top)

Sweet Potato Holiday Bread
Preheat oven to 350 degrees.
Coat a 9x5 inch loaf pan with vegetable cooking spray.
Lightly dust with flour.

In mixing bowl whisk together 2 cups all-purpose flour, 1 teaspoon baking powder, ½ teaspoon baking soda and 2 teaspoons pumpkin pie spice.
Set aside. In large microwave bowl soften ¾ cup no-trans-fat soft margarine on LOW; do not melt.
Whisk in 1 cup sugar or ½ cup sugar substitute-for-baking.
Add 3 eggs or ¾ cup egg substitute, ½ cup nonfat buttermilk and 1 teaspoon vanilla.
Add flour mixture and whisk together to combine ingredients.
Fold in 2 cups shredded fresh sweet potato.
Spoon into loaf pan and spread out evenly.

Bake for 70 minutes in preheat oven.
Cool on wire rack for 10 minutes.
Remove from pan and cool completely before serving.
Makes 10-12 slices.

(Back to Top)

Cranberry Brownies
Preheat oven to 350 degrees. Coat a 9x9-inch baking pan with vegetable cooking spray.

In large mixing bowl beat ½ cup no-trans-fat soft margarine with an electric mixer. Beat in ½ cup sugar or ¼ cup sugar substitute-for-baking and ½ cup packed brown sugar or ¼ cup brown sugar substitute-for-baking. Add in ¾ teaspoon baking powder and ¼ teaspoon baking soda. Add 2 eggs or ½ cup egg substitutes and 1 teaspoon vanilla. On low speed with mixer, beat in 1 cup flour. Stir in ½ cup dried cranberries and ¼ cup coarsely chopped white chocolate.

Pour batter into prepared baking pan and spread out evenly. Finally, sprinkle the top of the batter with 1 cup fresh cranberries. Slightly press the cranberries into the batter with a spatula. Bake for 25 minutes or until a toothpick inserted in the center comes out clean. Cook on wire rack for 30 minutes. Cut into squares and serve on holiday plate. Makes 12 bars.

(Back to Top)

Holiday Pizza Fondue
Coat a large skillet with vegetable oil cooking spray and heat over medium-high heat.
Cut up 1 lb. reduced-fat or turkey sausage into small pieces and add to the skillet, along with 1 medium chopped onion and 1 medium chopped green bell pepper.
Sauté to brown the sausage.
Cook until onion and peppers are tender.
Pour into a colander to drain off fat.

Pour the sausage mixture into a slow cooker.
Add 2 (26-ounce) jars marinara sauce, 2 teaspoons minced garlic, 2 teaspoons Italian seasoning and freshly ground black pepper.
Stir to combine.
Cover and cook over LOW heat for 3 hours.
Serve hot with chunks of whole-grain Italian bread. M
akes 20 small servings.

(Back to Top)

Artichoke Dip
Coat a slow cooker with vegetable oil cooking spray. Add 2 (14-ounce) cans drained and chopped artichoke hearts, 2 cups reduced-fat shredded mozzarella cheese, 1 cup reduced-fat grated Parmesan cheese, 1½ cups reduced-fat mayonnaise, ½ cup finely chopped onion, 2 teaspoons minced garlic, and 1 teaspoon dried oregano. Stir all ingredients well to combine.
Cover and cook on LOW heat for 2 hours.
Serve warm dip with whole-grain pita wedges and fresh vegetable dippers.
Makes 4 cups of dip.

(Back to Top)

Fruity Cheese Spread
In mixing bowl combine 2 (8-ounce) packages reduced-fat softened cream cheese and 1 cup reduced-fat sour cream until smooth.
Stir in 2 T. brown sugar or brown sugar substitute, 1 T. grated lemon peel and ½ teaspoon ground ginger or 1 T. crystallized ginger pieces; combine thoroughly.
Line a bowl or 3-cup mold with plastic wrap.
Spoon cheese mixture into the bowl.
Cover with plastic wrap and refrigerate for at least 8 hours and up to 2 days.

In small bowl stir together ½ cup drained light-packed crushed pineapple and ½ cup sugar-free peach or apricot preserves.
To serve, unmold the cheese spread and place onto a holiday serving platter.
Spoon the fruit sauce over the cheese.
Sprinkle with ¼ cup toasted chopped walnuts.

Serve cheese spread with fresh fruit slices and crusty whole-grain crackers.
Makes 8 servings.

(Back to Top)

Pumpkin Pancakes
In large bowl stir together 3 cups of just-add-water pancake mix, 1/3 cup toasted wheat germ and