Tag Archives: Low Sodium

Summer Harvest Ratatouille

Tomatoes are sautéed sweet with eggplant and seasoned with fresh basil and time in this one pan wonder. Try this sensational squash tomato medley on its own, over toast or as a pasta sauce.

Strawberry Kale Salad with Almonds

Hearty kale is topped with sweet strawberries for a refreshing contrast. A basil shallot vinaigrette tenderizes the kale while almonds add a nutty crunch.

Curried Squash Stuffed Portabellas

Zucchini and broccoli are sautéed with tomatoes and chilies in these spicy stuffed mushrooms. Apples bring a slight sweetness to balance the smoky curry seasoning of the broccoli squash stuffing.

Sweet peas are mashed with avocado and toasted pine nuts for an untraditional, yet luxuriously creamy, pesto sauce. String beans, lima beans and penne round out this green-hued pasta to celebrate Spring.

Cool Mint Wild Rice Salad

Crunchy wild rice is tossed with red onion, cucumber and heirloom tomatoes in this warm weather salad. A dressing of lemon juice, fresh mint and olive oil will both refresh and pucker your palate.

Peach Vanilla Smoothie

This smoothie is sweetened naturally with peach slices and orange juice. Fragrant vanilla pairs perfectly with the refreshing fruit in this yogurt blend.

Avocado Radish Salad

Sometimes all you need for a delicious salad is to bring out the natural flavors of ripe fruits and veggies. Creamy avocado and crisp radish slices are seasoned with lemon juice, salt and pepper in this simple and satisfying salad.

Spicy Pulao Rice

Basmati rice is tossed with fresh peas, carrots, tomatoes and corn and seasoned with lemon juice, ginger and chilies. Peanuts, sesame seeds and sunflower seeds add a nuttiness as well as a crunch to this hearty Indian classic.

Mashed Plantain with Red Beans

Green plantains are boiled then spiced with onion, turmeric and cilantro in this Caribbean breakfast. Red beans are seasoned with garlic and cumin for a savory contrast to the plantains and fresh pea shoots top the dish to add a touch of springtime.

Pineapple Papaya Muffins

Papaya and pineapple make for a soft whole wheat muffins that’s spiced with cinnamon. Dried cranberries and walnuts complete these morning treats with texture and crunch.

Strawberry Non Panna Cotta

The sweetness of soymilk makes a great alternative to cream in this healthy spin on this classic Italian dessert. The refreshing yogurt base makes the perfect palate for strawberry compote.

Pineapple Ginger Tofu over Edamame

Tofu is marinated in pineapple juice, soy sauce, brown sugar and fresh ginger before it’s charred on the grill. The tofu sits on a refreshing edamame pineapple jalepeno ginger salad, which mimics the flavors of the marinade.

Spring Veggie Pesto Penne

Pesto can be easily adapted with different veggies and nuts, so feel free to improvise as different produce swings into season. This version purees sweet peas and blanched asparagus with pine nuts, garlic, lemon and parmesan for a delicious pasta sauce to celebrate Spring.

Glazed Daikon Radish with Walnuts

The Daikon radish is an underused treasure of the veggie world. The Daikon’s strong, spicy flavor is mellowed as it’s sautéed in coconut oil, then contrasted beautifully against walnuts and agave nectar.

Baked Eggs & Spring Peas

Fresh spring peas are shelled and sautéed with onion and Thai chilies, then spiced with cumin and coriander. Eggs are baked to perfection in the oven, cradled in nests of the seasoned peas.

Almond Rice Pudding

Rice is cooked in sweet almond milk and seasoned with cinnamon, nutmeg and cardamom. Raisins are buried treasures within the rice pudding in this quick, healthy dessert.

Ginger Roasted Leeks & Asparagus

Leeks are sliced paper thin and marinated with lemon juice, soy sauce and freshly grated ginger. Roasted asparagus makes the perfect canvas for the salty sour leeks in a side dish which celebrates spring’s bounty.

Strawberry Granola Yogurt Parfait

Fresh strawberries are sprinkled with a little brown sugar to release their fruit juice in this grab and go breakfast. Yogurt and ricotta are naturally sweetened with honey then layered between brown sugar strawberries and crunchy granola.

Lemon Ginger Peas

Sweet meets spicy meets sour as fresh peas are tossed with fresh ginger, chili and lemon juice. The Indian spice mix garam masala pairs perfectly with sweet peas in this satisfying side dish.

Artichoke Navy Bean Chili

Onions, navy beans, potatoes and artichoke hearts are seasoned with chilies, garlic, oregano, cumin, chipotle powder and lime juice in this delectably seasoned chili. For an even heartier meal, try serving it in a whole wheat bread bowl, with a smidgen of salsa on top.

Red Cabbage with Orange & Apple

Red cabbage is chopped into ribbons and tossed with red wine vinegar, honey, coriander, soy sauce and chili powder for a sweet-sour-spicy flavor. Green apples soak up this delectable sauce, before this fruit veggie medley is topped with freshly grated ginger. Try this dish on the side in place of coleslaw.

Scrambled Tofu Florentine

Onion and tofu crumbles are seasoned with thyme, paprika and turmeric for a savory smoky taste. Lemon juice and sliced radishes infuse this fragrant scramble with tart flavors and a refreshing crunch.

Potato Kale Quesadillas

Potatoes are mashed with kale and seasoned with nutmeg and cayenne pepper before they’re layered in between smoked Gouda cheese and caramelized onions. The Dutch dish boerenkool gets a tortilla twist as it’s transformed into these fusion quesadillas.

Sweet Potato Barley Soup

Sweet potatoes, corn and green beans are seasoned with garlic, onion and fennel in this hearty soup. The winter veggies are mixed with barley and cooked slowly in a crockpot before marinated tomatoes complete the dish with a bright, flavorful finish.

Carrot Parsnip Ragout

Steamed carrots and nutmeg sweeten parsnip’s unique kick in this winter vegetable puree. Try variations of this ragout by incorporating other veggies like sweet potatoes, squash or cauliflower and serve it on the side in place of mashed potatoes.

Tahini Quinoa Bean Salad

Tahini, lemon juice and a little chipotle powder make a sour spicy seasoning for heart-healthy quinoa. Green onions, snow peas and bell peppers make a delightfully crunchy contrast to the cooked beans and grains in this satisfying winter salad.

Malai Kofta

Veggie balls are made from shredded squash that’s been seasoned with fennel, coriander and red pepper flakes for a little kick. A nutty curry sauce of onion, garlic, ginger, cashews, tomato and green chilies complement the savory squash dumplings in this healthy spin on an Indian classic.

Shiitake Pomegranate Spelt Salad

Spelt wheat berries are topped with salty pistachios and sweet-tart pomegranate seeds for a winter salad as diverse in texture as it is in flavor. Sautéed shiitake mushrooms add an earthiness and sprouts are grown from mung beans for that refreshing salad crunch.

Mushroom Wellington

Brown cap mushrooms are sautéed and seasoned with parsley, tarragon and dried cranberries for an earthy herbal filling with delightfully unexpected bursts of tart fruit sprinkled in. Basmati rice gets its own fresh kick from lemon zest before it’s all wrapped up in puff pastry and baked until golden brown.

Coconut Kiwi Date Granola

Rolled oats are tossed with coconut and honey then baked in the oven until crispy and golden. Sliced kiwi gives this sweet granola a slightly tart fruit topping or try adding puréed banana and concoct this breakfast with the ultimate texture.

Baked Pomegranate Yogurt Pudding

Greek yogurt is a great way to get that creamy texture in desserts without as much fat as with cream or butter. Refreshing yogurt serves as an ideal base for pomegranate’s tang, both within the yogurt and in the pockets of juice-filled seeds sprinkled on top.

Apple Raisin Bran Muffins

A bran cereal base gives these muffins a hearty mouth-feel as well as that quintessential breakfast crunch. Chopped apple and toasted walnuts add even more layers to these diversely textured, cinnamon spiced treats.

Brussels Sprouts with Dates & Dill

Brussels sprouts are browned and dressed in Meyer lemon juice. This tart coating is balanced by sweet medjool dates and herbal fresh dill in this diversely seasoned side.

Banana Cinnamon Roti Wraps

Roti pancakes are spiced with cinnamon to fuse together Indian and classic Americana flavors. Bananas pairs nicely when wrapped up with these delicious cinnamon spiced flapjacks.

Roasted Squash with Candied Lemon

Acorn squash is seasoned and roasted savory sweet to balance the slightly sweetened tart punch of homemade candied lemon zest. Romaine lettuce provides a refreshing base for this salad, finished with fresh basil.

Persimmon Beet Spinach Salad

Crisp persimmons bring a crunch to this salad as crumbled goat cheese contrasts with its creamy rich texture. The earthiness of roasted beets is complimented by a hazelnut vinaigrette served on a bed of tender baby spinach.

Lemon Mousse

Tart custard is concocted from eggs and lemons in this refreshing citrus dessert with a luxurious mouth feel. This dish is so delicious you’ll want to make it over and over, so try dotting this dish with different berries so everyone at the table can create their own unique mousse.

Pickled Veggie Pasta Salad

This colorful pasta salad features pickled beets and beans, so there’s no need for any heavy, mayonnaise-based dressing. Whole-wheat shells are evenly matched when paired with these brine infused legumes, so use healthier pasta for a fuller flavor and a fuller stomach.

Shaved Fennel Apple Salad

Fennel’s powerful anise flavor is balanced by crisp apple matchsticks in this refreshing salad. A dressing of lemon juice, olive oil and crushed chili flakes can be easily adapted to include your favorite fresh herb, or spice it up to please all palates by providing a choice of parsley, mint and tarragon at the table.

Baked Egg Bell Pepper Tarts

Red bell peppers, onions and spinach are cooked together, then spiced with cheddar cheese and a touch of cayenne pepper. The sautéed veggies make a delightful nest for an egg, baked sunny side up in the oven.

Spicy Peanut Chutney

Roasted peanuts are ground with sesame seeds then tossed with roasted garlic and seasoned with red pepper flakes. Shredded coconut balances this spicy nut condiment with a touch of sweetness. Try it on sandwiches, in pasta dishes or atop our Curried Butternut Squash Soup.

Ginger Cherry Quinoa

Heart healthy grain quinoa is sautéed with shallots and fresh ginger. Dried cherries bring their sweetness while toasted pine nuts turn this simple supper into a meal of luxury.

Tahini Curried Carrot Salad

Carrots are chopped into matchsticks then coupled with chewy raisins and toasted pumpkin seeds. Sour meets sweet meets savory in a dressing concocted of lemon juice, maple syrup and tahini, seasoned with garlic and curry powder.

Roasted Pumpkin Orange Quinoa

Quinoa is infused with fresh squeezed orange juice and vegetable stock, while pumpkin is with shallots, orange wedges and chickpeas. Tangy feta cheese stands out on a warm backdrop of toasted walnuts and slow roasted orange, all dressed with a reduced balsamic.

Apple Cranberry Confetti

Tart cranberries bounce beautifully off of sweet apples, raisins, dates and persimmons, while toasted pine nuts and pecans bring their warm earthiness. The flavors of fall’s bounty have a natural contrast of flavors that there’s no need for additional seasoning in this delightful fruit medley.

Baked Rosemary Mushroom Polenta

Traditional polenta is spiced up with a little cayenne pepper and Parmesan cheese, then topped with rosemary infused mushrooms. Even the most devout carnivores will be convinced after trying this deceptively simple holiday dish.

Pumpkin String Bean Curry

Onion, scallions and garlic are sautéed and seasoned with tomato paste, ginger and hot curry powder then sweetened with coconut milk. A squeeze of lime adds complexity to the sweet spicy curry along with robust bites of pumpkin and crunchy string beans.

Asian Pear Butternut Squash Soup

Butternut squash is roasted in the oven while the delightfully crisp Asian Pear and green apple are sautéed on the stovetop, then seasoned with sage, ginger and lemon juice. For a gourmet take on this squash soup, top it all off with some chopped chai spiced beets.

Chai Spiced Beets

Beets are simmered in apple juice and spiced with cinnamon, cardamom and cloves in this innovative veggie preparation. Serve these beets on the side in place of mashed potatoes or chop them to top our Asian Pear Butternut Squash Soup.

Sweet Potato Enchiladas

Black beans are seasoned with lime and cilantro as onions and chilies are sautéed with cinnamon. Sweet potatoes are baked in the oven, mashed and rolled up in tortillas with the sautéed onions and black beans before being topped with an ancho chili tomato enchilada sauce.

Pumpkin Walnut Rice Stack

Pumpkin is steamed, mashed and seasoned with walnuts and thyme, while mushrooms are sautéed with garlic and sage. Impress your friends with your vertical food stacking skills with this delectable tower with layers of pumpkin, mushrooms, walnuts and brown rice.

Cinnamon Ginger Apple Chips

Apples are so naturally sweet that these crisps don’t need any sugar, just sprinklings of cinnamon, curry and ground ginger. These fruit snacks aren’t fried like most tortilla chips, simply baked in the oven to give them a delightful crunch.

Apple Molasses Bran Muffins

Golden delicious apples, raisins and walnuts provide diverse textures to these harvest muffins, while brown sugar and molasses incorporate a sweetness that is dark, slightly spicy and quintessentially autumn.

Coriander Lentils over Basmati Rice

This lentils and rice lunch borrows its flavors from Italian, Indian and Mexican culinary traditions. Lentils are seasoned with garlic, cumin, coriander and turmeric, tossed with tomatoes and finished with fresh avocado and a squeeze of lime.

Baked Orzo Ratatouille

Eggplant is sautéed with zucchini, squash and tomatoes and seasoned with garlic, red pepper and balsamic vinegar. The oval pasta orzo provides a slightly crispy base as this modern day take on ratatouille is baked golden in the oven.

Blueberry Orange Yogurt

In this refreshing morning treat, Greek yogurt is topped with blueberries and drizzled with maple syrup. Delicate orange zest brings depth to the flavor and texture of the dish, as well as a sprinkling of Vitamin C.

Baked Applesauce

When apples hit their peak season they hardly need any brown sugar to sweeten a rustic applesauce like this one. You needn’t even take off the apple’s skins to enjoy this cinnamon sauce on oatmeal, pancakes or straight from a bowl.

Edamame Bulgur Salad

In this summer twist on tabbouleh, zucchini and yellow squash are grilled, chopped and tossed with fresh mint, parsley and green onion. Edamame gives the salad an exotic flare and the wheat bulgur is sure to keep you full until dinner.

Grilled Avocado with Salsa

A grilled avocado is elegant in its simplicity – simply brush with lime juice and place on the grill to infuse the earthy fruit with savory smoke. The grill marks make for a delightful presentation and you can really up the ante in serving the salsa smack dab in the middle, replacing the pit.

Rice Milk Porridge with Berries

The comfort of porridge gets a summer spin when topped with fresh berries. A dollop of yogurt, a sprinkling of cinnamon and a drizzle of honey completes this refreshing way to start your day.

Maitake Squash Blossom Fettuccine

Maitake mushrooms are so full of flavor, all you need to do is sauté them to bring their delicious earthiness to the surface. Squash blossoms, sautéed shallots and fresh herbs contrast the mushrooms and brighten this delightful pasta dish.

Cucumber Shallot Tomato Salad

In this deconstructed oil and vinegar dressing, shallots are infused with balsamic to add a tangy pungency when served whole atop crisp cucumber slices. Tomatoes provide acidity and baby spinach makes a hearty base for this refreshing salad.

Zucchini Tarragon Soup

In this herbaceous soup, zucchini are stewed with garlic, onion, shallots and fresh tarragon. This salute to summer squash can be whipped up in a flash and is equally tasty served hot or cold.

Cherry Chocolate Banana Shake

Chocolate and cherries are a classic combination, but when better to execute it than on a hot summer morning? Cherries are sweet and in season and this ice cool breakfast shake is a surefire way to wake up feeling refreshed.

Peachy Chili Bean Tacos

In this modern riff on a Mexican classic, pinto beans are seasoned with oregano, cumin, cayenne and epazote then infused with grilled peaches. The sweet but spiced beans are wrapped in a corn tortilla with earthy mushrooms and corn grilled straight from the cob.

Baked Tomatoes with Thyme

Tomatoes are topped with thyme parsley breadcrumbs and a drizzle of balsamic vinegar before they are baked until bubbling. Making larger crumbs from whole wheat bread gives this dish more nutrients as well as a rustic, hearty texture.

Peach Oat Muffins

Pecans are toasted to intensify their earthy flavor which contrasts with sweet summertime peaches. These nutritionally diverse muffins are a great source of fiber and whole grains, and can keep up to a month in the freezer.

Watermelon Feta Tomato Salad

Tomatoes and watermelon are irresistibly refreshing when balanced with salty feta cheese. A simple basil lime vinaigrette adds herbal depth of flavor to this summer salad.

Artichoke Olive Salsa

Artichoke hearts and olives produce a delicious briny flavor which comes to life when mixed with the sweet Italian pairing of roma tomatoes and fresh basil. Try this contemporary salsa with pita chips or cut up veggies.

Strawberry Tomato Salad

Strawberries bring summertime’s sweetness to balance refreshing grape tomatoes, carrots and yellow bell peppers. Balsamic vinegar is tempered with maple syrup and lemon juice to create vinaigrette which tastes complex, but is simple to prepare.

Pasta e Fagioli

Loosely translated to “pasta and beans” this Italian dish is one the first meatless classics. Tomatoes are sautéed with garlic, seasoned with parsley, oregano and basil and tossed with Cannellini beans and orrechiette.

Avocado Toast with Chives

Avocados make a great cream cheese substitute, because they bring a smooth consistency in addition to a healthy dose of fiber, potassium and vitamin B. Give your breakfast a boost by spreading avocado on toast then topping it with sautéed tomatoes and onions as well as fresh chives garnished with chive blossoms.

Black Bean Corn Salsa

Black beans get a refreshing makeover with the addition of lime and cilantro. Summer corn adds its quintessential sweetness, but its avocado’s nutty flavor and creamy mouth feel that turns this simply salsa into a luxurious spread.

Red, White & Blueberry Quinoa Salad

Celebrate summer with this patriotic fruit salad. Hearty quinoa is paired with sweet blueberries, strawberries and cranberries, balanced by salty pecans and dressed with a tart grapefruit vinaigrette.

Bell Pepper Snap Pea Salad

This simple salad makes the most of all the naturally sweet vegetables which shine in summer. Sugar snap peas and bell peppers are tossed with sesame oil and lemon juice for a refreshing finish.

Crustless Asparagus Quiche

Asparagus is sautéed until tender and flavored with young green garlic, which is milder and sweeter than it after reaching maturity. This ricotta quiche is great for groups and healthier without the crust.

Eggplant Zucchini Bean Loaf

This savory veggie cake is quick, great for groups and a creative way to use up leftover rice. Eggplant, mushrooms, tomatoes and zucchini are seasoned with lemon pepper and parsley, tossed with rice and Cannellini beans and topped with corn chip crumbs.

Lemon Mint Quinoa Salad

This refreshing salad is simple, flavorful, filling and the perfect introduction to quinoa. The nutritious super grain is elevated with fresh flavors of lemon, mint, garlic and green onion.

Grilled Pineapple Mango Salsa

Grilling pineapple gives the fruit a lovely hint of smoke, while lime balances the sweet with sour citrus and jalapeño packs a spicy punch. Serve this summertime salsa atop your favorite bean burgers, salads and tacos.

Chilled Asparagus Pea Soup

Asparagus blends brilliantly with sweet peas and mint finishes the dish with a refreshing finish. Serve this soup ice cold as the perfect anecdote to a hot summer day.

Orange Blueberry Banana Pancakes

Pancakes are stacked with banana and brown sugar in between. Orange slices, blueberries, dollops of yogurt and fresh mint leaves top these fruit flapjacks.

Pasta Primavera

Carrots, squash and bell peppers are roasted to bring out their natural sweetness then tossed with hearty whole wheat penne. This dinner is simple to prepare but the variety of veggies makes the flavors surprisingly complex.

Strawberry Ginger Honeyed Yogurt

Creamy Greek yogurt makes a delectable breakfast base after it’s sweetened with honey and spiced with ginger. Fresh strawberries bring the taste of summer and the mint garnish refreshes the palate after your last bite.

Spicy Sesame Hummus

A Middle Eastern dip with an Asian flair that’s perfect to bring to potlucks. The hot chili oil adds a subtle spice and lemon juice brings a citrus tang to this zesty hummus.

Asparagus Morel Risotto

Morel mushrooms are sautéed to bring out the best of their earthy flavor. Arborio rice is cooked in light vegetable broth and then tossed with the crispy morels and blanched springtime asparagus before being topped with some grated pecorino.

Spinach Blackberry Pistachio Salad

Tender baby spinach is tossed with sweet blackberries and balanced by nutty pistachios. Fresh fennel bulb adds a slight licorice aroma and balsamic vinegar brings its own tang to this satisfying salad.

Tamari Tofu Scramble

This breakfast scramble brings together the holy trinity of French cooking as onions, carrots and celery are sautéed on the stove. Tofu is seasoned with turmeric, cumin, balsamic vinegar and tamari then scrambled with the sautéed veggies.

Leek Basil Bean Soup

Leeks, white beans and potatoes are sautéed with garlic as the broth is seasoned with a basil garlic paste. This dish begins with everyday ingredients and elevates them to a sensational soup.

Black Bean Carrot Posole

Poblano peppers are roasted and guajillo peppers are toasted to deepen the flavor of the black beans in this hominy based stew. Try topping this Mexican classic with sliced radishes, toasted pumpkin seeds or freshly squeezed lime juice.

Lentil Balls with Raita

Lentils are blended with spinach, tossed with brown rice and seasoned with curry powder, lemon juice and turmeric. The Indian condiment raita creates a cool contrast to the lentil ball with a refreshing cucumber crunch.

Apricot Pistachio Baked Yogurt

Greek yogurt is strained to ensure the creamiest consistency then baked solid. Pistachios and apricots are sautéed sweet in honey and drizzled over this luxurious yogurt breakfast.

Black Bean Tostadas

Betsy and Lindsay concoct black bean tostadas two ways- open faced "pizza styleâ€ and cut bite sized with relish.

Miso Morel Pasta with Peas

Red miso paste isn’t the first thing we’d usually associate with pasta, but this dish makes a delicious creamy sauce from the Japanese soup base. Morel mushrooms bring a delicate earthiness while peas add their own springtime sweetness.

Asparagus with Orange Vinaigrette

Grilling the asparagus brings a charred earthy flavor to balance both the sweet citrus segments and the acidity of the vinaigrette. So gather round the BBQ and celebrate spring by chowing down on asparagus tossed with blood orange and shallot.

Orange Marmalade Baked Oatmeal

This breakfast gets its springtime sweetness from orange marmalade and vanilla straight from the bean. You’ll never think of oatmeal the same way again once you eat it in these golden baked slices.

Ratatouille Wraps

A traditional French ratatouille is cooked on the stovetop then wrapped in a whole wheat tortilla. Onions and bell peppers give the eggplant, zucchini and tomatoes a savory flavor boost, while maple syrup lends a sweet touch.

Lemon Ricotta Mousse

Sour citrus dishes can quench the summer heat, and a good drizzle of dark chocolate is a sure-fire crowd pleaser. The flavor contrast is stunning in this innovative dessert which makes use of the entire lemon.

Blood Orange Fennel Salad

Fennel’s unique savory flavor balances the sweet red pepper and blood orange. The salad’s dressing gets its sweetness from maple syrup to contrast the zip of mustard.

Carrot Walnut Tagliatelle

Garlic is slow roasted then stewed with carrot juice and sage. Walnuts add a crunch to the sauce, as well as a healthy dose of Omega-3′s.

Basil Balsamic Pasta

Corkscrew pasta is tossed together with spinach, reduced balsamic and a healthy dose of fresh herbs.

Tempeh Fried Brown Rice

Brown rice is infused with sesame and peanut flavors then tossed with carrots, peas and pineapple. Tempeh takes on the sweet and smoky sauce beautifully before the dish is topped with toasted almonds.

Spiced Potatoes with Lentils & Barley

Lemon spiced potatoes contrast beautifully with nutty barely and delicate lentils. Peas add the sweetness of early Spring to this rustic crowd-pleaser.

Winter Vegetables with Farro

Kale is cooked until just barely wilted with garlic, onion and red wine, then tossed with roasted broccolini, carrots and the supergrain farro. Toasted walnuts top the dish with a yummy crunch and a good dose of Omega-3′s.

Corn Maque Choux

Sweet corn is cooked slowly with onions, tomatoes and bell pepper in this irresistible side dish. Serve it alongside gumbo, jambalaya or your favorite bean casserole.

Green Smoothie

Grind those greens into a morning smoothie to start your day off strong. This recipe is endlessly adaptable and can be adjusted to include any of your favorite fruits, greens and juices.

Quinoa Chili

This Valentine’s day cozy up with the ones you love and a big bowl of quinoa chili. The spices will warm you up while the whole grain quinoa keeps your heart healthy.

Tasty Techniques to Lower Salt

Shake the salt habit! Two weeks ago the New England Journal of Medicine released a study that found cutting back on salt in our diet has the potential to prevent 32,000 strokes, 54,000 heart attacks and 60,000 cases of heart disease a year. This Valentine’s day the best thing you can do for your heart is cut the salt. But does that mean your candlelit dinner is destined to be bland?

Ginger Agave Carrots

Dress up your veggie side dishes and make them the star of the show. These carrots are both spicy and sweet, with a ginger kick.

Bottom Line for a Healthy Heart

New England Journal of Medicine Public health advocates know all too well that prevention is a tough sell. That’s why the recent NEJM study is garnering unprecedented attention.

Maple Walnut Cranberry Granola

Maple is baked right into hearty oats and walnuts, with a tart cranberry tang. You’ll find yourself munching on it all morning, so wrap up a portion to give your friends and family the gift of granola.

Cinnamon Citrus Baked Pears

Sometimes a dessert is as simple as showcasing the best of Winter’s bounty. Pears are seasoned with orange, lemon and cinnamon, then slow roasted the French way, to harness all of the fruit’s spicy sweetness.

Brûléed Squash with Pepitos

Show off the squash as its seasoned, roasted and broiled until crispy on top. The sweet crust of squash balances beautifully with creamy goat cheese and the salty crunch of the pumpkin seed.

Grapefruit Pecan Bread

You’ll never think of fruit cake the same way again after a slice of this citrus loaf. Go light on the sugar to experience the grapefruit’s full puckering potential.

Curry Apple Fried Rice

Sweet apples are lovely when seasoned with savory spices like curry and cumin. Throw them in a skillet with broth infused rice and scrambled eggs and enjoy this dish any time of day.

Banana Chocolate Cobbler

Bananas foster in a cobbler layered with dark chocolate. The caramelized bananas alongside desiccated coconut and topped with a crunch makes this dessert a textured treat.

Avocado Black Bean Dip

Bring this south of the border dip to your next gathering and watch the ‘feeding fiesta’ around the bowl. Or wrap the dip in a tortilla to make this appetizer a main course!

Raisin Walnut Spiced Rice

Take advantage of brown rice’s versatility with this rustic stir fry which showcases some of winter’s most delicious offerings. Savor the Swiss chard as it soaks up every bit of the shallot, ginger and walnut flavors.

Sweet Spiced Nuts

These nuts are best served hot and can be a welcome addition to salads, raviolis or alongside fresh fruit. Or wrap ‘em up and give all your friends a package of these spiced delights for the holidays.

Curried Lentils with Mint Rice

Savory lentils cooked with hearty veggies on mint-spiced brown rice. Throw everything in a slow-cooker in the morning and let the aromas of this lentil medley welcome you home.

Carrot Cranberry Salad

The traditional southern carrot and raisin salad is updated with a zesty ginger dressing. Dried cranberries bring a refreshingly tart zing, so serve it a little on the side as a relish or atop cabbage to make it a meal.

Gingery Pear Crisp

Pears are a versatile delight that marry well with so many complex flavors. Sweetly spiced, Autumn meets the tropics in this dessert version of the classic Bermudan cocktail.

Roasted Beets Ras el Hanout

Beets, carrots and red onions are seasoned with middle-eastern spices and oven-roasted in this terrific veggie medley.

Blueberry Brainiac Smoothie

This breakfast blend is a great way to get energized before a demanding day. Quick to prepare and easily transportable, blueberries are a great source vitamins B, C, E and K and the seeds are loaded with protein.

Whole Wheat Pumpkin Muffins

The warm spiced flavors of pumpkin pie are infused in these moist mini-muffins. This recipe makes a plethora of mini-muffins, but feel free to use standard muffin tins instead- just remember to cook ‘em a little longer.

Pumpkin Pie Yogurt

Want the flavors of pumpkin pie without all the fat? Watch as Kinzie channels the essence of pie into a handy, healthy yogurt treat.

Spinach Tofu Curry

This curry brings a healthier twist to Paalak Panneer by replacing the soft Indian cheese with firm tofu. Serve family style with Indian naan or roti.

Cranberry Ginger Muesli

Imagine a hearty breakfast that, unlike say oatmeal, is cooling for summertime. The ginger gives this muesli a spicy twist!

Collard Green ‘n’ Bean Salsa

Here, traditional hopping john gets a lightened-up, salsa-fied meatless makeover. It’s a sturdy summer salad perfect for beach picnics and barbecues.

Stewed Oats with Berries

Start your morning right with fresh raspberries, bananas and hearty oats! This cooked cereal is high in antioxidants, fiber and protein.

Asparagus Salad

A combination of fresh greens and lemon zest makes this salad the perfect light lunch. We’d like to thank our friends at 101 cookbooks for this inspired recipe.

Strawberry Rhubarb Fool

A “fool” is an old-fashioned dessert traditionally prepared with pureed fruit and whipped cream. This version is lightened and updated by using non-fat yogurt instead of cream.

Buckwheat Apple Flapjacks

Light and fluffy, and nutritional too! A good source of protein in the morning.

Glazed Fruit Tart

Add a bright, cheery and healthy dessert to your meal this week. Substitute fruits to fit the season or what you have on hand.

Granita (Italian Ice)

Like gelato, the granita is one of Italy’s best contributions to summer dining. It’s believed the granita traces its origins back to the time of the Roman Empire – and the island of Sicily. There are now special machines for making granita, but you can do it by hand quite easily.

Breakfast Melon Bowl

This melon, berry and stone fruit mix is light and refreshing, but the yogurt and ricotta add enough protein to keep you satisfied until lunch.

Irish Freckle Bread

This traditional Irish treat gets its name from the bits of fruit which give the bread a freckled appearance. Our recipe calls for dates, but you can also add raisins or cranberries if you’d like.

Quick Quesadillas

Quick quesadillas make a great weeknight dinner. Top with your favorite salsa and serve alongside a green salad.

Apricot Compote

Dried apricots are a great way of satisfying your sweet tooth – and getting a burst of nutrition at the same time. This easy dried apricot compote spiked with walnuts is naturally sweet and makes a very versatile dessert. It can be served alone, topped with a dollop of vanilla yogurt, or served as a warm sauce over low-fat frozen yogurt. It can even be used as a topping over fresh fruit such as pears or apples.

Lemon Soymilk Pudding

Comfort food at its best! A light, lemony pudding that’s a practically guilt-free sweet treat.

Crockpot Baked Apples

Easy crockpot version of a classic baked apple dessert.

No-Soak Black Bean Soup

No presoaking or parboiling beans needed if you’re doing this with a crockpot. Just a no-fuss pot of soup that’s ready at the end of the day.

Apple-Date Crockpot Cereal

If you want to start of the morning on the right foot but don’t have much time try this super-easy cooked breakfast.

Mexican Christmas Eve Fruit Salad

Ensalada de Noche Buena is an amazing salad that’s become a Christmas Eve tradition in many households throughout the Southwest.

Low-Cal Icing

The main problem with canned icing is that it’s full of fat, but recipes for easy icings you can make from scratch are usually loaded with butter or cream cheese. This recipe replaces the high-fat dairy with low-fat or nonfat yogurt. Give it a whirl!

Better Brownies

Chewy chocolate brownies at a fraction of the calories.

Fruity Oatmeal Cookies

These cookies are chewy and sweet but still low in fat. Each cookie has just 50 calories and 0.4 grams of fat.

Apricot-Almond Sugarplums

These sweet treats will stay fresh for about a month if stored in air-tight containers, so its easy to make a large batch and save some for later.

Cherry-Cranberry Sugarplums

Enjoy this fruity twist on a holiday classic!

Stuffed Mushrooms

Stuffed mushrooms just might be the ultimate easy appetizer. These can be thrown together by anyone with basic cooking skills in just under 20 minutes. You can even make a batch ahead of time. Double the recipe now so you can freeze half – they’ll keep for up to three months.

Twice-Baked Buttermilk Potatoes

Old-fashioned homemade buttermilk is the slightly sour, residual liquid which remains after butter is churned It’s naturally lower in fat than regular milk since the fat has been removed to make butter! Buttermilk is high in potassium, vitamin B12, calcium, and riboflavin as well as a good source of phosphorus

Super-Simple Waldorf Salad

Using a bottled dressing makes this salad a breeze to throw together.

Sweet & Spicy Grilled Fruit Skewers

Vanilla and cinnamon add sweetness while chipotle chili pepper and ginger bring an unexpected heat to these grilled fruit skewers. For variety, add sliced star fruit.

Sweet-Tart Plums

Tossing ripe fruit with a honey-vinegar sauce gives them a wonderful sweet-tart taste. Offer straight up or topped with a dollop of low-fat vanilla yogurt.

Orange Poppyseed Quick Bread

This orange-flavored quick bread is almost fat-free and very yummy!!

White Bean Garlic Dip

This creamy dip may fool you. There’s no dairy – just a luscious blend of white beans and garlic with light seasonings.

Garlic-Rosemary Broccoli and Mushrooms

This wonderful vegetable side dish will add a blast of garlic – and a boost of vitamin C – to your dinner.

Fruit Kabobs with Cranberry-Orange Dip

An easy, delicious way to start increasing the amount of fruit in your diet!

Fresh Strawberry Freeze

Looking for something lighter than ice cream or sherbet? Try this.

Fava Bean Purée

You know spring is here when fava beans show up at the farmers markets and grocery stores. Fresh fava beans are time-consuming to shell, but well worth the effort!

Chai-Spiced Rice Pudding

Chai tea spicesâ€”ginger, cinnamon, cardamomâ€”flavor this delicious pudding.

Carrot Halwa

A sweet carrot salad you can have as a side – or as dessert! Add your favorite dried fruits for variety.

Broccoli Cauliflower with Pine Nuts & Raisins

For a slightly different twist, you could also drizzle this vegetable side dish with a good red wine vinegar or lemon juice.

Fresh Mushroom Paté

This is a great spread for crackers or baguette slices. Can be served hot, cold or room temperature. Use any kind of mushroom. Freezes well, too!

Asian Wasabi Salad

A crunchy delight with a bit of bite, this salad is best served with rice or noodles.

Applesauce Oatmeal-Raisin Cookies

Put a little love in every lunch bag you pack – and add a heart-healthy treat sometimes, too! Like these great low-fat oatmeal cookies.

Nutty Vegetable Saute

This recipe is a great way to introduce the family to quinoa, an ancient grain that’s a real nutritional powerhouse.

Moroccan Pumpkin Stew

One of our readers suggests adding cooked chickpeas to improve this recipe with a boost of protein and fiber. That’s a great variation!

Spicy Grapefruit & Jicama Spinach Salad

Jicama is a sweet and crunchy root that blends nicely with grapefruit and spinach to make a delicious salad.

Quick Spanish Couscous Salad

Serve with soup or a green salad on the side for a more substantial lunch.

No Nuts Sesame Noodles

Just about everyone loves sesame noodles and we’re no exception. But we like to skip the peanut butter and add some extra crunchy veggies.

Mushroom & Fresh Herb Salad

Tomatoes, mushrooms and fresh herbs will make this salad a real lunchtime favorite.

Mint Tabbouleh

This whole grain salad features nutty-tasting bulgur mixed with tomatoes, zucchini, and lots of fresh mint.

Broccoli Mandarin Orange Salad

Colorful and full of crunch, this salad will please even vegetable avoiders. Developed originally by chef Carmen I. Jones for the Five A Day campaign.

Spring Fruit Compote

A recipe for a sweet breakfast treat from Mealtime.org that’s sure to please.

Scrambled Tofu with Mushrooms and Peppers

This is an interesting way to prepare tofu. It will resemble scrambled eggs when you add a bit of turmeric for color.

Raspberry Peach Blender Breakfast

An easy way to get some calcium today! Start the day with a blast of fruit, soy and fat-free yogurt.

Raisin ‘N Orange Oat Bran Cereal

This hearty oat and fruit cereal will help keep you going until lunch.

Poppyseed Waffles with Blueberry Sauce

These delicious waffles are packed with nutrition – including fiber from whole wheat flour, protein and calcium from skim milk, and antioxidants from blueberries.

Mango Lassi

Mango Lassi is a favorite at Indian restaurants, and now you can make it in your own kitchen for a delicious breakfast drink!

Great Crunchy Granola

The honey-syrup mixture makes this a favorite. Experiment with different ingredients and your preferred amount of sweetener.

Geared Up Ginger Granola

Having a hearty breakfast is a great way to get yourself geared up for the rest of the day. Enjoy this maple-ginger-flavored granola on its own with a splash of low-fat milk or use it as a crunchy topping for fruit and yogurt.

Chocolate Chip Muffins

These muffins are lower in fat and calories than most, but are just as tasty.

Apple Strudel with Warm Cinnamon Sauce

A sweet breakfast pastry – or dessert – that’s lusciously low in fat. Note that this recipe calls for misting the phyllo sheets as you work, to keep the dough moist and pliable. You’ll need to have a clean spray bottle you can fill with water for this purpose.

Apple Cranberry Sauce

This tangy sauce is a great topping for toast, pancakes, waffles, low-fat granola, or whole-grain cereal.

All-American Apple Pie

Apple pie for breakfast? You bet! This apple pie recipe combines wholesome breakfast oats with fresh apples and low-fat yogurt.

Greek Breakfast Yogurt

The best way to enjoy a Greek breakfast is on the sunny isle, but this luscious fruit bowl is almost as good.

Ginger Yogurt with Fruit

This 10-minute breakfast is sinfully rich-tasting but full of healthy benefits. The ginger adds a delicious twist to the blend of banana and yogurt. Even though it is light, it will sustain you through the morning.

Banana Blueberry Smoothie

What better way to start the day than with a bright blue pick-me-up? This one is full of flavor and gets an extra shot of heart-healthy omega 3s from it’s secret ingredient: hemp seeds. You can substitute flax seed if you can’t find hemp, but the hemp is easier to grind.

A-B-C Muffins

Apples, bananas and cashews pack flavor into this moist muffin.