Skip to content

    Creamy Sweet-Potato Custard

    • 3 1/2 cups cooked sweet potato (2 medium potatoes, steamed and cooled, or a little less than 2 15-ounce cans)
    • 2/3 cup pure maple syrup
    • 2 eggs plus 4 egg whites, beaten
    • 1 cup fat-free milk or almond milk
    • 2 teaspoons vanilla extract
    • 4 tablespoons cornstarch
    • 1 teaspoon ground cinnamon
    • 1/2 teaspoon ground nutmeg
    • 1/2 teaspoon ground ginger

    Combine all ingredients in blender or food processor until smooth. Spritz a 9-inch, round glass baking dish with nonstick cooking spray. Pour mixture into baking dish. Bake 55-60 minutes or until set. Cool for 1-2 hours. Serve at room temperature or chilled.

    Serves 8

    Nutrition Facts Per Serving:

    Calories: 108

    Fat: 1.3g

    Carbs 18.7g

    Protein 5.6g

    Why you’ll love it. “The texture is so nice. It’s that creaminess we love during the holidays,” Lieberman says. Sweet potatoes pack a nutritional punch. They’re high in fiber and loaded with vitamin A, vitamin C, and potassium.

    Make it easier. Buy canned sweet potatoes. Drain and rinse before using.

    Quinoa Risotto

    • 2 teaspoons extra-virgin olive oil
    • 1 onion, finely chopped
    • 1 cup uncooked quinoa, rinsed with hot water in a mesh strainer
    • 2 1/2 cups vegetable broth, low sodium
    • 2 cups arugula, chopped
    • 1 cup shiitake or white-button mushrooms, thinly sliced
    • 1 cup fresh or frozen peas (if frozen, thaw)
    • 1/2 cup Parmesan cheese, freshly grated
    • Freshly ground black pepper to taste

    Heat oil in a large, nonstick saucepan over medium heat. Sauté onion on low to medium heat, stirring occasionally, until translucent (4-5 minutes). Add quinoa and stir for 1 minute. Add vegetable broth, bring to a boil, then reduce heat and simmer until quinoa is still firm, but not hard. (10-12 minutes). Stir in arugula, mushrooms, and peas. Bring to a boil, cover, and simmer for 5-8 minutes. (Quinoa grains will become clear.) Stir in cheese; season with black pepper.

    Serves 6

    Nutrition Facts Per Serving:

    Calories: 220

    Fat: 7.49

    Carbs 28g

    Protein 12g

    Why you’ll love it. Traditional risotto is made with rice, but quinoa adds a rich texture. It’s gluten-free, packed with protein, iron, and magnesium, and perfect for vegetarians.

    Make it easier. Use pre-grated cheese or no cheese at all. Swap arugula for greens you have on hand, like spinach or kale.

    Healthy Recipe Finder

    Browse our collection of healthy, delicious recipes, from WebMD and Eating Well magazine.

    Top searches: Chicken, Chocolate, Salad, Desserts, Soup

    Healthy Recipe Finder