Dana Jacobi describes fixing a failed low-fat pumpkin bread, which she traced to too little fat and incorrect leavening, by adding a whole egg, buttermilk and more sour cream, shifting from baking powder to baking soda, and baking the batter in a bundt pan.
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Healthy Recipes: Basic Caribbean Black Beans
A quick black bean dish with onion, bell peppers, tomatoes and cumin. The notes call black beans filling, low in fat and high in fiber, say bell peppers carry about twice the vitamin C of citrus by weight, and credit cumin for the Caribbean flavor.
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Healthy Recipes: Baked Moroccan Chicken
Chicken breasts bake for about 35 minutes under a lemon, honey, cinnamon, cumin, ginger and turmeric glaze, basted three times. The spices keep the sodium level in check and may carry some cancer-fighting properties; string beans and mashed sweet potatoes round out the plate.
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Healthy Recipes: Pork Chops with Braised Red Cabbage, Apple and Cranberries
Dana Jacobi's AICR column makes the case for cheap seasonal red cabbage and apples, braised with dried cranberries, cinnamon and clove and served as a bed under pork chops, then paired days later with wild rice and black beans.
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healthy Recipes: Chili with Walnuts
A chili for six built on lean ground turkey, toasted walnuts, kidney beans and tomatoes. The notes say swapping turkey for red meat is a step toward preventing colon cancer, and that walnut omega-3s have been shown to lower cholesterol, triglycerides and blood pressure.
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Healthy Recipes: Mouth-watering oven-fried fish
A heart-healthy oven-fried fish recipe: fillets soaked briefly in seasoned milk, coated in cornflake crumbs and baked at 475 degrees. Six servings at 183 calories and 2 grams of fat each.
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Healthy Recipes: Chicken Stew
Skinned chicken pieces simmer with garlic, onion, tomatoes and parsley for 25 minutes, then with celery, potatoes, carrots and bay leaves for 15 more. Eight servings at 206 calories and 6 grams of fat each.
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Healthy Recipes: Chichen Ratatouille
A one-dish meal for four: saute skinless chicken breast, then cook it down with zucchini, eggplant, onion, green pepper, mushrooms and canned tomatoes and serve over rice. Each 1-1/2 cup serving carries 266 calories and 253 mg of sodium.
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Healthy Recipes: Stir-Fried Beef and Potatoes
Trimmed sirloin is browned with garlic, vinegar, salt and pepper, then cooked with onion and tomato and served over boiled potatoes and white rice. Six servings; each 1 1/4-cup portion with potatoes and rice runs 549 calories and 8 grams of fat.
Alerts
Healthy Recipes: Three Bean Salad with Creamy Mustard Dill Dressing
Chickpeas, Great Northern beans and kidney beans with red onion, bell peppers and a Greek yogurt, mustard and dill dressing. Four servings at 230 calories and 11 grams of fiber each, and the dressed beans keep up to eight hours if the herbs go in just before serving.
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Healthy Recipes: Pacific Halibut with Olives and Tomatoes
A recipe for halibut fillets baked under a sauce of garlic, onion, green pepper, black olives and plum tomatoes, serving four at 270 calories each, from the American Institute for Cancer Research.
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Healthy Recipes: Tandoori Spinach
Spinach is wilted, squeezed dry and chopped, then finished with scallions, garlic, curry powder and reduced-fat Greek yogurt in place of a cream- or butter-based marinade. Makes four servings at 93 calories each; the write-up notes spinach supplies vitamins A and K and folate.
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Healthy Recipes: Curried Chicken Salad
Dana Jacobi builds a September one-dish meal around the overlap of summer and fall produce, pairing diced roasted chicken breast with nectarine, plum, grapes and apple. The dressing blends low-fat yogurt, low-fat mayonnaise and mild curry powder.
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Healthy Recipes: Great Greens
An AICR recipe simmers collard greens slowly in broth with red onion, bell pepper, mushrooms, cider vinegar and dark brown sugar. Collards are low in calories and rich in vitamins C, A and K plus manganese and folate, and turn bitter if kept more than five days.
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Healthy Recipes: Discover Salsa, Italian-Style
Italy has its own salsas alongside Mexico's, including a briefly cooked mix of onions, garlic, fresh tomatoes, olives and capers served over pan-seared tilapia. Cooking the tomatoes with a little olive oil increases the bioavailability of their lycopene. A recipe follows.
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Healthy Recipes:Refreshing Fruit Salad
Watermelon, honeydew and cantaloupe cut into bite-sized pieces with feta, chopped mint and lime juice. Six servings at 69 calories each. AICR notes cantaloupe and honeydew supply vitamin C, and watermelon vitamins A and C plus lycopene.
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Hass Avocado Recipes (PR)
A press release from the Hass avocado industry has chef Tyler Florence recommending avocados for game-day food, saying they bring flavor and creamy texture to simple dishes without much work when friends gather to watch baseball and football.
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Healthy Recipes: Garlic Mashed potatoes
Potatoes are boiled or microwaved, then mashed with skim milk that has simmered with chopped garlic, plus white pepper - no added fat or salt. It makes four three-quarter-cup servings at 141 calories and under a gram of fat each.
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