From the Editors of Live Right Live Well

These light whole-grain muffins contain far less fat than packaged muffins. They’re perfect for starting the day off right — or keeping them tucked away in the freezer for a handy, healthy snack.

Makes 12 muffins

Ingredients
1 cup stone-ground yellow cornmeal
2/3 cup all-purpose flour
1/3 cup whole-wheat flour
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 cup nonfat plain yogurt
1 egg
1/4 cup vegetable oil
1/4 cup honey
1 teaspoon vanilla extract

Directions
1. Preheat oven to 400 F. Lightly spray a 12-cup muffin pan with nonstick cooking spray; set aside.

2. In a large bowl, whisk together the cornmeal, both kinds of flour, baking powder, baking soda and salt.

3. In a medium bowl, whisk together the yogurt, egg, oil, honey and vanilla. Tip: After measuring the oil, use the same cup (without washing) to measure the honey. This way, the honey will glide out of the cup.

4. Make a well in the center of the flour mixture. Pour in the yogurt mixture and stir until just combined (do not overmix). Spoon the batter into the prepared pan.

5. Bake for 18 to 20 minutes or until golden brown. Transfer the muffins to a wire rack to cool.

Nutrition information (per serving)
Calories: 151
Carbohydrate: 22g
Protein: 4g
Fat: 5g
Sodium: 240mg
Cholesterol: 18mg

From the Editors of Live Right Live Well

Eat breakfast every day: It really will help you achieve that new year’s resolution to lose weight. Research shows that breakfast eaters are more successful with weight loss efforts. Choose a protein and carbohydrate-rich breakfast — that’s the winning combo for a satisfying meal that sticks with you longer and helps prevent mindless munching. This fast parfait is loaded with protein from Greek yogurt (which has double the protein of regular yogurt) and nutrient-rich carbohydrates from granola, grapefruit and tangerine. Ruby red grapefruit and tangerine provide an excellent source of the antioxidant vitamins A and C.

Makes 1 parfait

Ingredients
1 cup Greek nonfat vanilla yogurt
2/3 cup favorite granola cereal
1/2 small ruby red grapefruit, peeled and sliced
1 tangerine, peeled and sliced

Directions
1. In a tall glass or bowl, layer all ingredients alternately.

2. Enjoy immediately.

Nutrition information (per serving)
490 calories
29 g protein
90 g carbohydrates
3 g fat (0.5 g saturated)
3 mg cholesterol
225 mg sodium
485 mg potassium
350 mg calcium
2.2 mg iron
3185 IU vitamin A
73 mg vitamin C
7 g fiber

By Jessica Goldbogen Harlan for Live Right Live Well

If you’ve got a sweet tooth — not to mention heartburn — , chances are you anticipate the holidays with both excitement and dread. After all, even the most resolute intentions can crumble when you’re faced with a whipped cream-topped wedge of pecan pie or your favorite holiday cookie. But “there’s no reason why you shouldn’t be able to enjoy outrageously delicious and decadent desserts this time of year,” says Kathleen Daelemans, author of Cooking Thin with Chef Kathleen (Houghton Mifflin) and a regular guest on NBC’s “Today” show. “The problem is when portion control goes out the window.”

Whether you’re a guest at a party or making treats for your own dinner or event, you can make it easier to enjoy holiday treats with just a few simple ideas:

Choose recipes wisely Instead of picking a super-rich recipe and trying to lighten it with substitutions that could compromise the flavor and make it less satisfying, opt for stunning desserts that also happen to be low in fat and calories. Angel food cake is often fat-free, and you can drizzle it with raspberry syrup  for a lovely presentation. Fruit crisps with seasonal fruit are often lower in fat than pies, which have butter-laden crusts.

Think small Take a cue from the spa cuisine restaurant chain Seasons 52, which serves rich and creamy desserts like red velvet cake and Boston cream pie layered in tiny shot glasses. Tiny portions allow you to savor rich ingredients without packing a huge caloric punch.

Make fruit the rule That’s the advice of Sari Greaves, a registered dietitian at the Step Ahead Weight Loss Center, in Bedminster, N.J., and spokesperson for the American Dietetic Association. By piling your plate up with fruit plus a small indulgence, like a dollop of whipped cream, a mini scoop of premium vanilla ice cream or a petit four, you get all of the fiber and nutrients fruit has to offer and still satisfy your sweet tooth. Greaves also recommends baked or poached fruits, like apples and pears, or making fruit kebabs dusted lightly with powdered sugar. When it comes to fruit pies, she says, “Ditch the pie crust. It’s probably high in fat, especially saturated fat from butter.” Instead, bake the filling in individual custard cups or use fruit compote to top elegant meringue shells.

Be smart about substitutions Not every recipe or ingredient will lend itself to lower-fat substitutions. But in certain instances, you can use nonfat or 2 percent when a recipe calls for milk, or thick Greek-style yogurt in place of sour cream. “Just be sure to practice the recipe beforehand to make sure you’re happy with the finished dish,” suggests Daelemans. Greaves adds that in many baked desserts, you can simply cut the fat by up to half. For recipes that call for vegetable oil, use heart-healthy olive, canola or grapeseed oil. Finally, you can often get away with replacing one-third or one-half of the sugar in a recipe with a sugar-free substitute, like Splenda, and use two egg whites or one quarter-cup egg substitute to replace each egg in a dish.

Plan ahead Who can resist a holiday buffet? You can, says Greaves, if you have a plan of attack. Start by checking out the entire buffet and deciding what goodies you want to sample. Then serve yourself small portions on a small dessert plate (a large plate might cause you to unwittingly serve yourself more). Avoid grazing, which can cause you to lose track of how much you’ve eaten.

Above all, says Greaves, “Enjoy your dessert, eat slowly and savor every bite.” After all, the holidays come but once a year.

Jessica Goldbogen Harlan is an Atlanta-based writer and recipe developer specializing in nutrition and healthy eating. Jessica has written for numerous publications and Web sites including Pilates Style, H2O, Lime, Gaiam and iVillage.

From the Editors of Live Right Live Well

One bite of this fruit-filled sandwich and you may never go back to plain ol’ PBJ! Bananas have always been popular on peanut butter sandwiches, but adding kiwifruit provides an additional nutrient-rich fruit along with vibrant color and sweetness. Kiwis are a nutrition powerhouse because just one kiwi contains nearly twice the amount of antioxidant vitamin C compared to an orange. Plus, kiwis contain Vitamin K and numerous phytonutrients to keep your eyes and heart healthy.

Makes 1 serving (1 sandwich per serving)

Ingredients
2 slices whole-wheat or whole-grain bread
2 tablespoons creamy peanut butter
½ small banana, cut into slices
1 small kiwifruit, cut into slices

Directions
1.  Spread peanut butter over both bread slices.

2.  Place banana and kiwifruit slices over one slice. Top with remaining slice.

3.  Cut in half and enjoy!

Nutrition information (per serving)
Calories: 510
Protein: 17g
Carbohydrate: 65g
Fat: 20g
Saturated Fat: 3g
Cholesterol: 0mg
Sodium: 705mg
Calcium: 85mg
Iron: 3.5mg
Vitamin A: 108 IU
Vitamin C: 65mg
Fiber: 10g

From the Editors of Live Right Live Well

In a hurry for that holiday party? Whip up a batch of these easy — and nutrient-rich — salmon pinwheels. They feature just the right amount of lemon and dill to complement the reduced-fat cream cheese and omega-3-packed smoked salmon. Green onions and whole-wheat flour tortillas add a pop of antioxidants. Use refrigerated, thinly sliced salmon that contains only a few ingredients, like salt and hardwood smoke. You’ll find it in the seafood department’s refrigerated case.

Makes 20 pinwheels (10 servings of 2 pinwheels each)

Ingredients
One 8-ounce package reduced-fat cream cheese, softened
1/3 cup finely chopped green onion, green part only
1 tablespoon fresh lemon juice
2 teaspoons finely minced lemon zest
1 tablespoon finely minced fresh dill weed
4 ounces thinly sliced smoked salmon, coarsely chopped
Four 7- to 8-inch whole-wheat flour tortillas

Directions
1. Combine cream cheese with green onion, lemon juice, zest and dill in a medium bowl. Stir well.
2. Add salmon and mix until thoroughly combined.
3. Divide mixture evenly between 4 tortillas.
4. Spread evenly up to the edges of each tortilla.
5. Roll each tortilla firmly and press to seal.
6. Cut off uneven ends if desired and cut remainder of roll into five pieces.
7. Serve immediately or refrigerate.

Nutrition information (per serving)
130 calories
6 g protein
11 g carbohydrate
7 g fat (3.5 g saturated)
23 mg cholesterol
280 mg sodium
65 mg potassium
55 mg calcium
0.6 mg iron
229 IU vitamin A
2 mg vitamin C
1 g fiber

By Densie Webb for Oral Care And Health Daily

It’s tempting to take shortcuts, especially when it comes to the first meal of the day. Instead of sloughing off breakfast, start off on the right food and set the tone for a healthier day — every day. Here’s how:

Stay Slim Mondays

Opting for fresh vegetables first thing in the morning ensures that you’ll be more likely to get in the recommended 2 1/2 cups of daily servings to stay fit and healthy.

Carrot Smoothie (2 servings)

• 2 cups carrot juice
• 1 tablespoon freshly squeezed lemon juice
• 1 cup vanilla yogurt

Pour all ingredients into a blender and blend until smoothie reaches desired consistency.

Tough Teeth Tuesdays

Combine the calcium cache of cheese with the phosphorus found in eggs, and you’ve served a wakeup call for strong bones and teeth.

Breakfast Quesadilla (2 servings)

• 2 eggs
• 1/2 cup and 2 tablespoons light jalapeno cheddar cheese
• Two 6-inch soft fat-free tortillas
• 1 tablespoon diced green pepper
• 1 tablespoon diced onion
• Nonstick cooking spray

1. In a skillet, use nonstick cooking spray and prepare eggs with green peppers, onions and 1/2 cup cheese. Flip once. Cook until done.
2. Heat tortillas in the microwave until warm, about 30 seconds.
3. Layer a tortilla, egg mixture and tortilla with cheese on top.
4. Cut into six pieces.

Heart Health Wednesdays

Eating oatmeal is a proven way to lower your cholesterol, but let’s face it: Pancakes sound much more tempting. Get the best of both.

Oatmeal Pancakes

• 2 cups pancake baking mix
• 1/2 cup old-fashioned oats
• 2 tablespoons packed brown sugar
• 1 1/4 cups low-fat milk
• 2 eggs
• Nonstick cooking spray

1. Grease griddle with cooking spray and heat to 375 F.
2. In medium bowl, use a spoon to stir all pancake ingredients until blended.
3. For each pancake, pour 1/4 cup batter onto hot griddle. Cook until edges are dry. Turn and cook other side until golden.

Brain Boost Thursdays

Blueberries pack a huge antioxidant punch to help keep your mind nimble.

Blueberry Waffle Sandwich (3 servings)

• 3 ounces low-fat cream cheese, softened
• 1 1/2 tablespoon confectioners’ sugar
• 6 whole-grain frozen waffles
• 3/4 cup fresh blueberries

1. In bowl, stir together cream cheese and confectioners’ sugar.
2. Heat waffles in toaster.
3. Spread cream cheese mixture on waffles.
4. Spoon blueberries over cream cheese on three slices.
5. Cover with remaining slices.
6. Cut each “waffle sandwich” in half.

Protein Punch Fridays

A high-protein breakfast will keep your hunger at bay throughout the morning.  Stay satisfied without the saturated fat with this tasty option.

Sweet Greek Breakfast (1 serving)

• 6 ounces Greek yogurt
• 1 ounce raw walnuts, chopped
• 1 medium apple, chopped
• 1 handful raisins
• 1 tablespoon honey

Stir together all ingredients in a bowl and enjoy!

Densie Webb is
a Texas-based registered dietitian and writer. She co-wrote The Dish: On Eating Healthy and Being Fabulous.

By Densie Webb for Oral Care And Health Daily

Pumpkins are everywhere this season, and once you get past the scary faces, these gourds turn out to be

nutritional superstars. Low in calories, they’re a terrific source of fiber, vitamin A and vitamin C — the latter of which has been linked to a reduced risk of developing gum disease. Plus, the pumpkin is easy to use: The canned version is just as nutritious as one cooked from scratch. (Check out the ingredient label, and all you’ll find is … pumpkin!)

This season, go beyond the pie and try these pumpkin favorites:

Pumpkin Smoothie

• 1 small frozen banana
• 1/3 cup canned pumpkin
• 1/3 cup low-fat milk
• 1/4 cup plain yogurt
• 1 tablespoon and 1 1/2 teaspoons orange juice concentrate
• Dash of cinnamon
• Dash of nutmeg

Blend all ingredients until smooth.

(From: Recipes for Living: A Green Mountain at Fox Run Cookbook)

Vegetarian Pumpkin Chili

• 1 tablespoon vegetable oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1/2 teaspoon powdered ginger
• 1 large red sweet pepper
• 2 carrots, peeled and chopped into small pieces
• 1 teaspoon cumin
• Dash of hot paprika
• Two 14-ounce cans pinto or red beans
• 14-ounce can Mexican style (Rotel) tomatoes with juice, blended in blender
• 1 cup canned pumpkin
• Fresh coriander, chopped

1.    In large pot, heat oil over medium heat.

2.    Add onion, garlic, ginger, red pepper and carrots. Cook, stirring often until vegetables begin to soften.

3.    Add chili powder, cumin and paprika; and cook for one minute.

4.    Add beans and tomatoes. Bring to a boil; reduce heat to medium-low.

5.    Simmer for about half an hour, or until vegetables are softened.

6.    Stir in pumpkin. Add salt and pepper to taste.

7.    Serve topped with chopped cilantro.

(From PrudencePennywise.blogspot.com)

Pumpkin Curry Soup

• 2 tablespoons margarine (or olive oil, for a healthier substitute)
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 1/2 teaspoons curry powder
• 1/2 teaspoon salt
• 1/4 teaspoon ground white pepper
• 3 cups chicken broth
• 15-ounce can pumpkin
• 12-ounce can fat-free evaporated milk

1.    Melt margarine (or heat olive oil) in large saucepan over medium-high heat.

2.    Add onion and garlic; cook, stirring frequently, for two to three minutes, or until tender.

3.    Stir in curry powder, salt and pepper. Cook for one minute.

4.    Add broth and pumpkin. Bring to a boil; reduce heat to low.

5.    Cook, stirring occasionally, for 15 to 20 minutes.

6.    Stir in evaporated milk.

7.    Transfer mixture to food processor. Cover and blend until smooth.

8.    Serve warm.

(Adapted from VeryBestBaking.com)

Tofu Pumpkin Custard

• 14-ounce package soft tofu, drained and pressed
• 2 cups canned pumpkin
• 1/2 cup packed light brown sugar
• 2 tablespoons black strap molasses
• 1/2 teaspoon salt
• 1/2 teaspoon nutmeg
• 1 1/2 teaspoons cinnamon
• 3/4 teaspoon ginger
• Zest from 1/2 orange
• 2 tablespoons canola oil

1.    Preheat oven to 350 F.

2.    In a food processor, puree all ingredients. Once ingredients are evenly blended, pour into an 8-by-8-inch glass baking dish.

3.    Bake for an hour.

4.    Allow to cool completely before serving.

(From Green Mountain at Fox Run)

Densie Webb is
a Texas-based registered dietitian and writer. She co-wrote The Dish: On Eating Healthy and Being Fabulous.

How often does lunch time become boring that same old sandwich time after time. Here are some nutritious and easy lunch suggestions to put the pizazz back in your lunch!

• Pasta, vegetables and smoked salmon – simply boil pasta till, al dente with some mixed frozen veggies, mix in mayonnaise and some smoked salmon!

• Baba Ganoush and Pita bread - baba ganoush is actually very easy to make simply roast eggplant in the oven then blend with tahini, olive oil, garlic, lemon juice, parsley, cumin and salt. Its a wonderful Middle Eastern dip.
• A Ham Pesto and cheese panini
• Cous Cous – this wonderful North African pasta literally takes minutes to cook and can be eaten hot and cold.
• Artisan crackers, with Brie and fresh fruit
• Beans on Toast – this is a staple snack meal in the UK, you can even find British Heinz baked beans in many American Grocery stores, high in protein and satisfying.
• Ham, Cheese and Spinach Crepes or Galette a crepe made with buckwheat flour from Brittany in France

• Tuna and a baked potato
• Homemade carrot and coriander soup
  
• Fried rice
• Homemade Guacamole
  
• Chapati and channa dal

From the Editors of Live Right Live Well

Oven-roasted Asparagus

Let vegetables be the main event on your lunch and dinner plate, because they’re naturally rich in disease-fighting phytochemicals and antioxidants. Asparagus is rich in Vitamins A and C (antioxidants) and folate, a B vitamin important for women of child-bearing age to prevent neural tube defects in babies. You can steam veggies without fat, but oven-roasted vegetables cook and taste better with a little added fat. More important, fat (olive oil) is necessary for absorbing certain nutrients, like the Vitamin A in asparagus.

Makes 4 servings

Ingredients
1½ pounds fresh asparagus spears
1½ tablespoons olive oil
1½ tablespoons salt-free lemon pepper seasoning

Directions
1. Preheat oven to 450 F.

2. Clean asparagus and break off tough ends. Arrange spears in a single layer on a large 10 x 15 x 1-inch baking pan.

3. Drizzle with olive oil and sprinkle with seasoning.

4. Bake for 5 to 8 minutes or until crisp-tender.

Nutrition information (per serving)
Calories: 75
Protein: 4g (20%)
Carbohydrate: 4g (20%)
Fat: 5g (60%)
Saturated Fat: 0.5g
Cholesterol: 0mg
Sodium: 5mg
Calcium: 32mg
Iron: 1mg
Vitamin A: 1050 IU
Vitamin C: 15mg
Fiber: 3g

Kim Galeaz is an Indianapolis-based registered dietitian and owner of Galeaz Food & Nutrition Communications. As a freelance culinary-nutrition consultant, she has worked with many companies, including The Coca-Cola Company, The Kroger Company and Weider Publications, to help position and promote smart and healthy food, beverage and lifestyle choices.

Copyright © 2010 Studio One Networks. All rights reserved.

By Kim Galeaz for Your Family Today

The veggies in this cheesy casserole make it rich in nutrients. The cheese gives it kid-friendly flavor. And the eggs contain high-quality protein to fuel your family for the whole day.

Time-saving tip: Cut veggies in advance and store them tightly covered in the refrigerator until you’re ready to assemble the casserole. If you’re really short on time, buy ready-to-use chopped peppers.

Makes 6 servings

Ingredients
3/4 pound red potatoes, cut into 1/2-inch cubes
1/4 cup diced green bell pepper
1/2 cup diced red bell pepper
1/2 cup chopped zucchini
1/2 cup chopped green onions
2 cups shredded 2% reduced-fat sharp cheddar cheese
9 large eggs
3 1/2 tablespoons all-purpose flour
3/4 teaspoon baking powder
1 teaspoon garlic powder
1 cup low-fat cottage cheese

Directions

1. Preheat oven to 350 F.
2. Coat an 11- by 7-inch casserole dish with vegetable cooking spray.
3. Spread potatoes, bell peppers, zucchini, onion and cheese into dish.
4. Whisk together eggs, flour, baking powder and garlic.
5. Stir in cottage cheese and pour into dish, stirring lightly.
6. Bake 45 to 55 minutes, or until eggs are puffed, golden brown and set in the center.

Nutrition information per serving 345 calories; 16.5 g fat; 345 mg cholesterol; 638 mg sodium; 21 g carbohydrate; 2 g fiber; 28 g protein.

This Recipe was written by Kim Galeaz, a registered dietitian and culinary nutrition consultant. She is the owner of Galeaz Food & Nutrition Communications, located in Indianapolis and Jacksonville, Fla.

• 2 cups mixed salad greens
• 1/8 cup low fat Feta or Goat cheese
• 6 cherry tomatoes sliced in half
• 1 Tbs chopped walnuts
• 100 calorie Chef’s Requested Flat Iron Grill Boneless Steak – sliced
• 2 tbs your favorite dressing – I love Walden Farms Calorie Free dressings

Want to try the 100 calorie Flat Iron Grill boneless steaks?  Chef’s Requested is offering a $3 off coupon – visit HERE – to download.

I’m starting a new Saturday Recipe Make-Over series. You can submit your favorite recipes (send to Bryan dot Fiona at gmail dot com) and I will make them over so that they are tasty yet healthy and lower in fat. If you have favorite made-over recipes that you would like to share please send them in and we will post them for all to see. Since I’m not a laboratory scientist I wont be providing caloric details but it is quite amazing how a recipe can change for the better with just a little tweeking here and there.