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Make your way through the kitchen to find serving tips, nutrition facts, and recipes.
Make it Last. You can freeze cheese, so buy in bulk. Wrap chunks in plastic and put in plastic bags. Note the date and use within 4 to 6 months.
Low-fat still offers a lot -- flavor plus protein and calcium. A 1-ounce serving is about the size of two dice.
Your fam will love this easy, tasty cheese sauce. Use ingredients you likely have on hand. Then, drizzle on broccoli, asparagus, and more.
No Yolkin' Around. Hardboiled eggs are ready in 8 to 10 minutes. A green yoke doesn't mean it's bad. It's likely overcooked or there's iron in your water.
Eggs give you protein and may help protect vision and memory. Worried about cholesterol? Try egg whites. They're cholesterol-free.
Love Eggs Benedict but not a big fan of the rich sauce and processed meat? Try this twist on the classic breakfast dish.
Go Greek! Use thick, rich Greek yogurt in recipes instead of sour cream and mayonnaise to cut fat and boost protein.
Go for plain yogurts with no added sugar. Mix in berries to add healthy sweetness to your calcium-packed snack.
Spice up your morning with this Mediterranean-inspired cake. The yogurt keeps the cake moist.
Greek Walnut Spice Cake
Keep It Fresh. Loosely wrap spinach in a damp paper towel and put it in a plastic bag in the fridge to prevent wilt. Use it within 3 to 5 days.
Power Up. Add a handful of spinach to give your smoothies a boost. You'll get iron, fiber, and vitamins A and C. Plus, you won't even taste it.
Go ga-ga for this fresh, healthy entrée. Make with any mild fish, almonds, and iron-rich spinach.
Almond-Lemon-Crusted Fish With Spinach
Heads Up. "Let-tuce" give you a tip: Eat dark lettuce for more nutrients. Romaine has seven times more vitamin A and C than iceberg.
Lettuce is 96% water, and has few calories and no fat. A side salad is easy to add to any meal to make it more filling.
A creamy avocado-cashew sauce tops Brussels sprouts and arugula -- all wrapped up in romaine. It's a wonderful way to go green!
Brussels Sprout Romaine Wraps
What's Up, Doc? Carrots will keep in the fridge for 3 to 4 weeks. White stuff on baby carrots means they've dried out.
The bright color of carrots signals good stuff inside. Their nutrients may help lower cancer risk, slow aging, and lessen diabetes symptoms.
Think beyond raw. This recipe will warm you up on a cold day. Feeling brave? Add some hot Madras curry powder.
Curried Carrot Soup
Curd Mentality. Use pureed silken tofu instead of sour cream or mayo in dips, spreads, and dressings to cut fat. Soft tofus tend to have less fat than firm.
Made from soybeans, tofu takes on flavors of other foods and spices. No matter the favor, you'll always get good protein, calcium, and iron.
Tofu-phobic? Try it breaded and lightly pan-fried. Then top with mozzarella, basil, and marinara for an Italian feast. Yum!
Dancing in the Dark. 'Shrooms don't need light to grow. Some of the earliest were farmed in caves. Keep 'em happy and fresh in a brown paper bag in the fridge.
A cup of whole mushrooms has nearly the same potassium as a small banana. They also have selenium, which is good for your immune system and thyroid.
This mix of hearty mushrooms and tender beef pairs well with a glass of heart-healthy red wine. Serve sauce over whole wheat noodles.
Braised Beef & Mushrooms
Dressy Occasion. Sugar hides in store-bought dressings. Make your own with oil and vinegar -- or with oil and lemon, lime, or grapefruit juice.
Don't drench your greens. Measure out one serving -- 2 tablespoons -- before drizzling it on.
Nutty arugula and Granny Smith apples take center stage here. And, you'll only need four ingredients to whip up the tangy vinaigrette.
Arugula and Apple Salad
Bird Is the Word. Snack attack? Put a slice of turkey, low-fat cheese, and a dash of mustard on a whole-grain roll. You're good to go for under 200 calories!
Turkey deli meat has added salt, but it's better than salami or bologna, which have more. Choose meats labeled reduced- or low-sodium.
Dress up a boring turkey sandwich with a creamy mix of Parmesan and ripe tomatoes. Choose reduced-sodium deli meat and whole wheat bread.
Turkey & Tomato Panini
It's All Good. Frozen florets are fine, but consider frozen broccoli cuts, too. That just means it has stalks and florets.
This tree-like veggie has as much vitamin C as an orange and is rich in folate. It also has lots of fiber and potassium.
For an awesome side the whole family will love, mix together your favorite veggies and add cheese.
Cheesy Broccoli-Potato Mash
Pod Squad. Frozen veggies hold nutrients well. Thawed sweet peas are perfect for tossing in a salad or lightly sautéing with other veggies.
Peas are actually seeds, so they're full of vitamins (A and C). Fat- and cholesterol-free, they’re also packed with fiber.
Give peas some extra punch in this easy recipe. Fresh mint and feta add flavor, and brown rice makes it hearty.
Minted Peas & Rice With Feta
Naturally Delicious. Frozen green beans have less sodium than their canned cousins. Icy beans? Rinse off, but faded beans may be bland. Most keep for 8 months.
The slender bean is good for your figure. It has almost no fat, sodium, or cholesterol. But it does have lots of fiber and vitamin C.
Frozen French green beans and almonds make this side a showstopper.
Easy Green Beans Almondine
Into the Blue. Don't wash berries before freezing. It makes the skin tougher. Pack into a container, with a little room at the top. Wash before eating.
Blueberries are often called "super-fruits" because they're packed with disease-fighting antioxidants. They're also full of vitamin C.
Frozen blueberries are perfect for smoothies. Whip them up with a few simple ingredients for a refreshing, fruity breakfast.
Blueberry Blast Smoothie
Size Matters. A serving is 1/2 cup. That's about half the size of a baseball, or eight big bites. Dish one flat scoop into a bowl so you won't go over.
Ice cream is a good source of calcium! But pick plain flavors. Added candy, chocolate chunks, or cookie pieces pile on fat and calories.
For a creamy, sweet treat, mix light vanilla ice cream with cherries and mini chocolate chips. Voila!
Cherry Ice Cream Pie With Chocolate Cookie Crust
DIY Money-Saver. Make your own single-serving packets. Buy fresh chicken breasts, divide into freezer bags, squeeze out the air, and freeze up to 9 months.
These are a good source of lean protein. Make ‘em even leaner: Cut off extra fat. A serving is 3 ounces, about the size of a deck of cards.
Whip these up for dinner tonight. Cream cheese and pesto make a great filling for lean chicken breasts.
Stuffed Chicken Breast
Chill Out. Keep meat cool while thawing. Put it in a bag in cold water. Change water every 30 minutes. Or defrost in the microwave.
Beef is high in protein, B vitamins, and iron. It can also be high in fat and cholesterol. That's why it's important to choose lean beef.
Lean ground beef isn't just for hamburger and meatloaf. For a mouthwatering beef-and-vegetable pie, try this Meat Pie.
Fish Bake. For healthy fish: broil, poach, grill, or roast instead of fry. Avoid or limit breading. It adds calories and soaks up fat while frying.
Try to eat fish at least twice a week, especially fatty fish like salmon. It's high in heart-healthy omega-3 fatty acids.
Give salmon a flavorful zing with a tasty, Latin-inspired tomato topping.
Roast Salmon With Salsa
Crunch, Crunch, Crunch. Hungry? Grab cereal, not chips, for a well-rounded snack. Whole-grain cereals have protein and fiber. Add low-fat milk for protein, too.
Check the label. One serving should have less than 200 calories and 8 grams of sugar. Look for at least 2 grams of protein and 4 grams of fiber.
Try this cereal twist. Dress up your breakfast with some bold blueberries and a taste of almond.
Blueberry-Almond Vanilla Cereal
Grain of Truth. Don't store bread in the fridge. It goes stale 6 times faster! Keep it at room temperature or freeze it.
Eat three to four servings of whole grains a day. A slice of whole wheat bread counts as one serving.
Use whole-grain bread in this rich, hearty, and colorful veggie-filled soup.
Roasted Tomato-Bread Soup
Make it Just Right. Chewy, hearty whole-grain pasta can take some getting used to. Try a few to find one you like or go half whole-grain and half regular pasta.
You get more nutrition -- including fiber -- with whole grain instead of regular pasta. And you can eat less because it's more filling.
Feeling zesty? Toss diced eggplant with tomatoes and olives for a delicious dinner. Buono!
Eggplant Pomodoro Pasta
Baking Tip. Replace half the oil or butter in a brownie recipe with mashed black beans. You get more nutrients and less fat without fudging on taste.
Beans are a tasty, low-cost way to add protein, fiber, and vitamins to your diet. Try them in burgers, pastas, and rice.
Think outside the pizza box. Black beans are a tasty topper on this grilled pizza.
Smoky Corn & Black Bean Pizza
Keep Cool. Store in a cool place, but not the fridge. When this veggie gets too cold, the center gets hard and the taste can get icky.
Eat sweet potatoes year-round! They're loaded with vitamin A, and they have more vitamin C and fiber than regular potatoes.
Bust out of a flavor rut! Season sweet potatoes with garlic and cilantro before cooking up these fries.
Grilled Sweet Potato Fries
Fridge Fact. Keep tuna salad in the fridge for no more than 3 to 5 days. If you haven't eaten it by then, toss it. It doesn't freeze well.
Have canned tuna on hand for quick, easy protein. Choose tuna packed in water to save calories. Add it to a salad or pasta, or eat it plain.
Pack peppers with a yummy mix of tuna, lemon, capers, and olive oil in this Italian treat sure to impress.
Portion Control. Nuts are a filling snack thanks to protein, healthy fat, and fiber. Just stick to a golfball-sized serving so you don't overdo calories.
Eating nuts can lower your cholesterol. A handful a day may protect against cancer, and heart and lung disease.
Do you go nuts for nuts and chocolate? The dynamic duo is smashing in this dessert.
Chocolate Nut Bark
Size Wise. A serving is 1 ounce -- about a big handful. Keep yourself honest: Instead of eating them out of the bag, munch a small bunch from a bowl.
When only potato chips will do, pick baked. Regular chips have about twice the fat. And, baked will shave off a few calories.
For healthier chicken nuggets, cut a chicken breast into pieces. Coat them with egg and crushed baked potato chips before baking.
Storage Secret. Seal your crackers in airtight bags, and they can last for 8 months. Otherwise, they soak up moisture from the air. Then, it's soggy city.
Look for crackers that list whole wheat first on the ingredients list. For a fiber-booster, partner them with nut butter or hummus.
Use crushed whole-grain crackers in meatloaf instead of white bread crumbs. You'll get the same taste with extra fiber and nutrition.
Perfect Pop. For a healthy snack without extra fat and calories, eat popcorn with no salt or butter. A serving is a whole 3 cups.
Popcorn is a whole grain. It can help lower cholesterol and cut your chances of heart disease, stroke, and obesity.
Spice up movie night. Sprinkle air-popped popcorn with Parmesan and cayenne.
Stay Fresh. An opened jar of peanut butter will keep 2 to 3 months in the pantry. It spreads more easily at room temp, but it lasts longer in the fridge.
Peanut butter is packed with fiber, vitamins, and minerals. Use it on toast instead of butter for a morning protein punch.
Peanut butter lovers, go nuts! Get healthy energy and protein from these tasty bars.
No-Bake Peanut Butter Power Bars
What Is EVOO? Extra virgin olive oil (EVOO) has a spicy, fruity, ripe green olive flavor. Use for dressings and sautéing but it can burn at high temperatures.
Olive oil is high in heart-healthy fat that can help lower cholesterol. Like all oils, it's also high in calories, so use sparingly.
This gorgeous, colorful salad is a healthy, zesty, easy-to-make dish.
Triple Beet Salad With Basil and Olive Oil
Better Than Butter. Instead of sautéing veggies in butter, simmer them in low-sodium vegetable broth. It cuts fat and makes the flavor pop.
When shopping, look for less than 500-600 mg of sodium a cup. When a recipe calls for chicken broth, try swapping in veggie instead.
Vegetable broth adds a tasty touch to this Southern comfort-food combo. This dish is filing enough to be your main course.
Grits & Greens Casserole
Two-Step Prep. Use low-fat milk and heat up a can of tomato soup in a flash. Top with cheese or serve with whole wheat crackers for a snack or light meal.
Tomato soup is low in fat, cholesterol, and calories. One cup has 25% of your daily vitamin C.
Serving TipAdd cooked veggies -- fresh, frozen, or canned -- to your tomato soup for more nutrition and a heartier meal.
Shelf Life. Acidic foods like tomatoes don't last as long as other pantry items. Flavor and color can change, so keep them no more than 12-18 months.
Canned tomatoes can be healthier than fresh! Your body absorbs the antioxidant lycopene better from them than from fresh, uncooked ones.
Fire up spaghetti night with garlic and crushed red pepper. You can adjust the heat level to your taste.
Penne in Spicy Tomato Sauce
Keep the Peel. Eat your apple with the skin on. Whether it's a tart Granny Smith or sweet Fuji, it'll have twice the fiber and more anti-oxidants.
All apples are high in fiber, low in calories, and good sources of vitamin C. A medium apple is about the size of a baseball.
Grab a pack of ground chicken, sweet apples, and some spices for DIY chicken-apple sausage. You may never go back to store-bought.
Chicken Apple Sausage
Flavor Saver. Make your bananas last longer. Store them in your fridge once they're ripe. Their outsides will turn brown, but the fruit will stay good.
Bananas are packed with potassium, which helps your heart beat regularly and allows nerves and muscles to work well.
Bananas too ripe to eat? Mash up a couple for these moist muffins. Some dark-chocolate chips will make kids go for this fiber-rich snack.
The Perfect Pick. Choose citrus with firm (not wrinkly) skin. Store at room temperature and eat within 1 to 2 days. Or stash in the fridge for 1-2 weeks.
Known for vitamin C, oranges also have folate for healthy cells and potassium for your muscles. Layer them in salads or try in oatmeal.
Tired of the same old chicken recipes? Orange, honey, and almond make a smooth, sweet sauce to brighten up the common bird.
Chicken With Honey-Orange Sauce
Just Ripe. Pears ripen best off the tree. If your pear is too hard, put it in a brown bag with a ripe apple or a banana.
Pears are a good source of fiber and antioxidants. Eat the skin to get the most nutrients and heart-health perks from the fiber.
Bosc pears work best in this dish, a perfect partner for roasted meat or poultry. Onions, thyme, and breadcrumbs complete this savory side.
Pear & Red Onion Gratin
Smooth Move. Ripen in a paper bag on the counter. They're ready when firm but give to gentle pressure. They keep in the fridge for 2 to 3 days.
Rich and creamy avocados give you healthy fats. Try a few slices instead of mayo on your sandwich, and pick guacamole over queso.
This twist on hummus showcases avocado and zucchini. A dash of chili powder and a splash of agave nectar give it a punch.
Zucchini and Avocado Hummus
The Ripe Stuff. Don't judge a mango by its skin. Red doesn't mean ripe. It's ready when it gives to touch. Enjoy with salt, lime juice, or chili powder.
The world's most popular fruit, fragrant and juicy mangos are packed with vitamin C and vitamin A, which are great for your immune system.
Sweet mango pairs perfectly with broiled salmon. Choose your chile to control the heat.
Salmon With Roasted Chile-Mango Sauce
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