Recipes

For a colorful treat, try this recipe with blood (Moro) oranges.

Chia seeds swell to form a gel when moistened. They thicken the juices in this compote made with convenient frozen berries.

Roasting brings out the sweet-rich flavor of pears to make an elegant but easy dessert.

This dessert is also great to have on hand for breakfast and snacks; hold off until serving time to add the banana.

No need to fry to make fried chicken. Removing the chicken skin and baking the chicken rather than deep-frying it yields an impressive savings of saturated fat and calories-and the results are every bit as delicious. In this recipe, we marinate the chicken in seasoned low-fat buttermilk. This step ensures that the skinless chicken stays moist and succulent. A whole-grain breading forms a tasty crust during baking. As most chicken-breast pieces are much larger than an appropriate serving size (which is 3 ounces cooked chicken), cut breast halves in half on the diagonal before marinating and dredging.

Packed with vibrant colors and contrasting textures, this naturally nutrient-dense salad makes a tasty, nutritious, and economical summer side dish.

This easy baked frittata (a flat Italian omelet), featuring the synergistic combination of broccoli and tomatoes, is perfect for spring brunches and simple suppers. Even if you are cooking for just one or two, it is worth making because leftovers are delicious reheated in the microwave-enjoy them for a ready-made, protein-rich breakfast the following day. A mixture of whole eggs and egg whites helps keep the saturated fat in check. It can be disheartening to discard the extra egg yolks. To eliminate waste, use liquid egg whites, available the refrigerated egg case in supermarkets.

This hearty yet refreshing salad is perfect for potlucks, picnics and backyard barbecues. It provides the benefits whole grains and lots of colorful vegetables in one dish and requires no last-minute preparation. The base of the salad is quinoa, which although it is treated like a grain, is actually a seed. It is gluten-free and it supplies complete protein, as well as magnesium and fiber. Quinoa has a delicate, nutty flavor and cooks in less than 20 minutes. You can find it in natural foods stores and many supermarkets.

A robust chili is an excellent candidate for a vegetarian entre because the beans provide both protein and fiber, while the spice blend contributes a complex flavor. We serve this hearty chili in an edible bowl of roasted squash. Not only does this make an attractive presentation, the squash tastes great with the chili and packs even more nutrient-rich produce into your dinner. (If you are pressed for time, omit the squash; the chili makes a satisfying meal all on its own and leftovers taste even better the next day.)

Ah summer…time to relax on the porch with a cool beverage. But after reading the Special Report in this newsletter, you are certainly aware that sodas and prepared ice tea drinks are loaded with sugar and calories. To help you to kick the soda and sugar habit, here are some refreshing low-calorie drink recipes. They have all been designed to taste good with very little or no added sweetener. Cheers!