Sunday, January 24, 2010

healthy recipes

If you are trying to healthy for the new year, here are some awesome, easy healthy ones I got off the internet.

Cinnfull Apple Fruit Salad Recipe

This fresh fruit salad recipe has a traditional creamy cinnamon apple flavor, without the high calories, fat and sugar of most cinnamon apple desserts.

  • 4 crisp sweet apples

  • 2 bananas, sliced thin

  • 2 sweet pears

  • ½ cup raisins

  • 1 cup unsweetened apple juice

  • 1 cup plain low-fat yogurt

  • ¼ tsp. lemon juice

  • 1 tsp. vanilla extract

  • ½ tsp. cinnamon

  • Sliced roasted almonds (optional)
  1. Pour raisins into juice and refrigerate overnight. Also refrigerate all uncut fruit overnight.

  2. Chop fruit shortly before serving and mix in large bowl.

  3. Fold in yogurt, lemon juice, apple juice with raisins, vanilla and cinnamon.

  4. Sprinkle each serving with sliced almonds.
Yields: about 9 cups.

Calories: about 135 per cup (add 45 calories for 1 Tbs. sliced almonds).

Fresh and Tangy Fruit Salad Recipe

This light and refreshing fruit salad is great all by itself (or sprinkled with walnuts) at breakfast or any other time you want a fresh and tangy taste treat.

  • 3 medium red or pink grapefruits, peeled and sectioned

  • 3 medium crisp sweet apples

  • 2 sweet pear

  • Chopped walnuts (optional)
  1. Cut fruit and mix in large bowl.

  2. Refrigerate until ready to serve.

  3. Top each serving with chopped walnuts.
Yields: about 9 cups

Calories: About 90 per cup (add 50 calories for 1 Tbs. chopped walnuts)

A healthy version of KING RANCH CASSEROLE (a mexican dish)


  • 1 1/2 cups reduced-sodium chicken broth
  • 1 cup nonfat milk
  • 1/2 cup all-purpose flour
  • 1/2 cup nonfat plain yogurt
  • 1 14-ounce can diced tomatoes, drained
  • 1 4-ounce can chopped green chiles, drained
  • 1/4 cup chopped fresh cilantro, or parsley
  • 1 tablespoon chili powder
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 1/2 teaspoons canola oil
  • 1 large onion, chopped
  • 1 red or green bell pepper, diced
  • 2 cloves garlic, minced
  • 2 cups diced cooked skinless chicken
  • 10 corn tortillas, cut in quarters
  • 1/2 cup shredded reduced-fat Cheddar cheese


  1. Preheat oven to 375°F.
  2. Bring broth to a simmer in a medium saucepan. Whisk milk and flour in a small bowl until smooth. Add to the broth and cook over medium heat, whisking constantly, until thickened and smooth, about 3 minutes. Remove from the heat and stir in yogurt, tomatoes, chiles, cilantro (or parsley), chili powder, oregano and cumin. Season with salt and pepper.
  3. Heat oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper and garlic; cook, stirring occasionally, until tender-crisp, about 3 minutes.
  4. Line the bottom of a shallow 3-quart baking dish with half the tortillas. Top with half the chicken and half the onion mixture. Spoon half of the sauce evenly over the top. Repeat layers with remaining tortillas, chicken, onion mixture and sauce. Sprinkle with Cheddar. Bake until bubbly, 25 to 30 minutes.


Per serving: 301 calories; 5 g fat (1 g sat, 2 g mono); 44 mg cholesterol; 38 g carbohydrates; 25 g protein; 6 g fiber; 458 mg sodium; 400 mg potassium.

Nutrition Bonus: Vitamin C (90% daily value), Selenium & Vitamin A (30% dv), Calcium (20% dv), Iron (15% dv).

2 1/2 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable, 2 lean meat, 1 fat

Black Bean-Smothered Sweet Potatoes


  • 2 medium sweet potatoes
  • 1 15-ounce can black beans, rinsed
  • 1 medium tomato, diced
  • 2 teaspoons extra-virgin olive oil
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon salt
  • 2 tablespoons reduced-fat sour cream
  • 2 tablespoons chopped fresh cilantro


  1. Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425ºF until tender all the way to the center, about 1 hour.)
  2. Meanwhile, combine beans, tomato, oil, cumin, coriander and salt in a medium microwave-safe bowl; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)
  3. When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.


Per serving: 351 calories; 7 g fat (2 g sat, 4 g mono); 6 mg cholesterol; 61 g carbohydrates; 11 g protein; 12 g fiber; 468 mg sodium; 541 mg potassium.

Nutrition Bonus: Vitamin A (450% daily value), Vitamin C (45% dv), Iron (15% dv).

3 Carbohydrate Serving

Exchanges: 3 1/2 starch, 1/2 vegetable, 1 very lean meat, 1 fat


  1. Is the cinnfull fruit salad recipe good? I looked over all the ingredients and it looks pretty tasty. Really fruity.