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Posts Tagged ‘healthy recipes’

Recipe: Pumpkin Dip

October 21, 2014

Just when you feel comfortable with your diet, you realize that you have a party to go to and before you know it, you’ve scarfed down half of the ranch chip dip. It’s not your fault; many of us have done the exact same thing. But don’t worry! Next time you attend a family get together, bring along this guilt-free pumpkin dip.

Pumpkin Dip

¾ cup (6 ounces) 1/3-less-fat cream cheese, softened

¼ cup packed brown sugar

½ cup canned pumpkin

1 tablespoon maple syrup

½ teaspoon ground cinnamon

Now the only question is, what to dip? Use fresh fruit like apple slices or grapes to get in a serving of fruit and keep the dip as light as possible. For fall parties, use cinnamon graham crackers, gingersnap cookies, toasted mini bagels, or toast slices.

Be sure to watch how much you eat, fruit is healthy, but beware of how much you eat since it is high in sugars, even if they are coming from a natural source. Maintaining a regular intake of fruits and vegetables can very well reduce the risk of stroke, cancer, heart diseases, and diabetes. For more information on preventive health care, visit

To view specific nutrition information and to see more recipe details click here.

Healthy Recipe: Chicken, Kale, and Mushroom Chimichangas

September 9, 2014

When it comes to Mexican food, you’re oftentimes hard pressed to find a choice that follows your own personal health guidelines. Especially when dining out, you tend to face a lot of deep fried or high carb options.

Containing only about 270 calories and 40 grams of fat, these made-over chimichangas substitute typical Mexican food ingredients with more heart-healthy options. CookingLight’s Chicken, Kale, and Mushroom Chimichanga combines three flavors that offer you a satisfying taste without the regret!

Classic Chimichangas:

Calories: 731 each

Total Fat: 41.3g each

Sodium: 1358mg each


Chimichanga Makeover:

Calories: 296 each

Total Fat: 10.3g each

Sodium: 625mg each

Kale has been referred to lately as the “queen of greens” due to its rich, unique flavor and unbeatable health benefits, including cancer and high cholesterol protection. Rich in Vitamin K, which helps prevent blood clotting and promotes bone health, this leafy green offers a fresh alternative to your average lettuce topping.

Substituting chicken for beef provides a lower caloric intake, a nearly equal amount of protein, and a considerably lower amount of sodium, which can be detrimental in large doses. Although beef is not necessarily harmful to your health, chicken is the way to go when choosing a meat with beneficial nutrients and fewer grams of saturated fat and cholesterol.

With an altogether prep and cook time of one hour, this quick and simple recipe will serve (and satisfy!) eight guests at your next end-of-summer get together.

Implementing healthy alternatives into your diet is a key factor in enjoying a long life. For more information on preventive health care, visit

Click to view the recipe: Chicken, Kale & Mushroom Chimichangas

2 Healthy Pumpkin Recipes for Fall

October 24, 2013

Fall is not only the season of warm hues in the trees, cooler temperatures, cozy sweaters, football and Halloween; it’s also the season of pumpkin. It seems that everywhere we turn we see splashes of fall’s signature squash – whether it’s mixed into décor or in the foods we eat. If you like pumpkin as much as we do, you’ll love these two delicious pumpkin recipes from Try something new with pumpkin this fall. Incorporate more of this orange squash into your diet, and you just might see its many health benefits.


Roasted Pumpkin and Sweet Potato Pilau


2 cups (1/2-inch) cubed peeled fresh pumpkin (about 12 ounces)
1 1/2 cups (1/2-inch) cubed peeled sweet potato (about 1 medium)
Cooking spray
2 teaspoons olive oil
1 cup diced onion (1 small) $
1/3 cup diced celery (about 1 rib)
2 teaspoons minced garlic 4 cups fat-free, less-sodium chicken broth
1 cup brown rice
2 teaspoons chopped fresh sage
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt 1 bay leaf


  1. Preheat oven to 400°.
  2. Position pumpkin and sweet potato in an even layer on a jelly-roll pan coated with cooking spray. Bake at 400° for 35 minutes or until tender and just until vegetables begin to brown, stirring after 18 minutes. Remove from oven. Set aside.
  3. Heat oil in a large saucepan over medium-high heat. Add onion, celery, and garlic to pan; sauté 3 minutes or until onion is tender. Add broth and remaining ingredients to onion mixture, stirring to combine; bring to a boil. Cover, reduce heat, and simmer 50 minutes or until rice is done and liquid is mostly absorbed. Remove from heat; discard bay leaf. Add pumpkin mixture; stir gently to combine.


Pumpkin Pie Shake

healthy pumpkin recipesIngredients:

2 cups vanilla reduced-fat ice cream (such as Healthy Choice), softened
1 cup fat-free milk
2/3 cup canned pumpkin
1/4 cup packed brown sugar
3/4 teaspoon pumpkin-pie spice
3 tablespoons frozen fat-free whipped topping, thawed Pumpkin-pie spice (optional)


Combine first 5 ingredients in a blender; process until smooth. Pour 3/4 cup ice cream mixture into each of 4 glasses. Top each with about 2 teaspoons whipped topping; sprinkle with the additional pumpkin-pie spice, if desired.

Roasted Veggies Equal Big Flavor

October 12, 2010

Need more vegetables in your diet, to help lower your cholesterol and fight heart disease, but hate the taste? Try roasting as a cooking method. Soon you’ll be craving vegetables you never thought you would eat, including brussels sprouts.

By roasting vegetables, you cause the natural sugars to caramelize and the flavors to concentrate. Also, roasting allows you to cook with little extra fat.

All you need to do to prepare roasted vegetables is:

      1.  Set oven temperature at 400 to 450 degrees.
      2.  Wash and trim veggies as necessary.
      3.  Cut the vegetables about the same size for even cooking.
      4.  Place vegetables on a baking sheet in a single layer without crowding.
      5.  Drizzle a small amount of olive oil or canola oil on the vegetables.
      6.  Add salt, pepper, garlic powder, dried herbs or whatever you like for extra flavor.
      7.  Toss the vegetables to ensure even coating.
      8.  Roast for 15 to 20 minutes or until you see the dark brown caramelization on the vegetables.

Whenever you cook vegetables, you do lose some of the nutrients. In fact, vegetables lose nutrients the minute they’re harvested. However, roasting will have you eating more vegetables than ever before. And, the more vegetables you eat, the more nutrients your body gets.

As far as the brussels sprouts mentioned earlier. Did you know these tiny cabbages are a great source of cancer fighting nutrients, vitamins A and C that help with heart disease prevention, fiber for proper digestion, and more?

Don’t miss out on these important health benefits. Try roasted vegetables today. And, for those of you with families, you’ll love to see your kids and/or your significant other when they take that second helping of veggies instead of meat.

Picture by massdistraction 

A Mediterranean Diet Benefits the Heart and the Brain

June 24, 2010

Mediterranean FoodA Mediterranean diet consists of vegetables, fish, fruit, nuts, olive oil, lesser amounts of meat, and moderate wine consumption as well as consumption of whole grains. Repeatedly this combination of foods has shown to protect the heart and arteries.

Research from this past Spring also shows that it protects the brain as well. A HealthDay report on the study which involved 4,000 adults aged 65 and older, revealed less cognitive decline when they ate a Mediterranean diet.

This is good news for anyone interested in preventive health. The same diet protects both your heart and your brain. You can’t lose!

If you want to learn how to incorporate Mediterranean diet foods into your present diet, try the “Go! Foods for You” program through the Cleveland Clinic’ Wellness Institute. This prestigious institute is headed by Dr. Michael Roizen, Chief Wellness Officer at the Cleveland Clinic, cofounder of RealAge and co-author, with Dr. Mehmet Oz, of the popular YOU series. Get a 20% discount off the 8-week online program.

Finding ways to substitute healthier, Mediterranean style foods for unhealthier ones is actually very easy to do. Watch this video to learn how to swap out unhealthy fats for healthy ones. Or, if you are looking for a good salmon recipe, try Poached Salmon with Creamy Piccata Sauce.

And of course, you can stay on top of these healthy recipes and updates by subscribing to Life Line Screening’s free e-newsletter.

Picture by Yanoosh


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