The holiday season has come and gone. While it is a time of joy and celebration, it can also be a time when taking care of yourself and eating healthfully go out the window. January is typically when healthy eating becomes a greater priority. This month, set out to prepare the tasty, healthy recipes listed below and keep yourself, and your family, on a path to better health.
SNACKS
White Bean Dip with Rosemary and Sage
Yield: 8 servings (serving size: about 3 tablespoons dip and 3 pita wedges)
Ingredients
- 2 tablespoons fresh lemon juice
- 1 tablespoon extra virgin olive oil
- 2 teaspoons minced fresh rosemary
- 2 teaspoons minced fresh sage
- 1/4 teaspoon freshly ground black pepper
- 2 garlic cloves, chopped
- 1 (19-ounce) can cannellini beans or other white beans, rinsed and drained
- 4 (6-inch) pitas, each cut into 6 wedges
- Fresh sage sprig (optional)
Preparation
- Combine first 7 ingredients in a food processor; process until smooth.
- Serve with pita wedges.
- Garnish with sage sprig, if desired.
Nutritional Information Per Serving:
Calories: 128
Fat: 1.9g (sat 0.3g, mono 1.3g, poly 0.3g)
Protein: 5.1g
Carbohydrate: 22.6g
Fiber: 2.1g
Cholesterol: 0mg
Iron: 1.9mg
Sodium: 161mg
Calcium: 35mg
(Source: Cooking Light)
Garlic and Sun-Dried Tomato Hummus with Pita Wedges
Yield: 5 servings (serving size: 1/4 cup hummus and 4 pita wedges)
Ingredients
- Cooking spray
- 2 (6-inch) pitas, each cut into 10 wedges
- 1/4 cup water
- 2 tablespoons chopped, oil-packed, sun-dried tomato halves
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 2 garlic cloves
- 1 (15-ounce) can chickpeas (garbanzo beans), drained
Preparation
- Preheat oven to 425°.
- Coat a baking sheet with cooking spray. Place pita wedges on pan, and coat with cooking spray. Bake at 425° for 6 minutes or until golden.
- Combine water, tomato, salt, pepper, garlic, and beans in a food processor, and process until smooth. Serve with pita wedges.
Nutritional Information Per Serving:
Calories: 175
Fat: 1.7g
Protein: 6.6g
Carbohydrate: 33.7g
Fiber: 4.5g
Cholesterol: 0mg
Iron: 1.9mg
Sodium: 623mg
Calcium: 52mg
(Source: Cooking Light)
Edamame Dip
Yield: 2 1/2 cups (serving size: about 3 tablespoons mixture)
Ingredients
- 1 1/2 cups frozen shelled edamame (green soybeans), thawed and cooked
- 1/2 cup water
- 1/4 cup chopped red onion
- 3 tablespoons chopped fresh cilantro
- 2 tablespoons rice vinegar
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1 1/2 teaspoons chili garlic sauce (such as Lee Kum Kee)
- 1 (16-ounce) can cannellini beans or other white beans, drained
Preparation
- Place all ingredients in a food processor, and process until smooth.
- Serve immediately, or cover and chill.
Nutritional Information Per Serving:
Calories: 61
Fat: 2.5g
Protein: 4g
Carbohydrate: 6.1g
Fiber: 1.2g
Cholesterol: 0mg
Iron: 0.7mg
Sodium: 120mg
Calcium: 23mg
(Source: Cooking Light)
SIDE DISHES
Gratin Dauphinois (Scalloped Potatoes with Cheese)
Yield: 7 servings (serving size: 1 cup)
Ingredients
- 1 garlic clove, halved
- Cooking spray
- 6 peeled red potatoes, cut into 1/8-inch slices (about 2 pounds)
- 2 tablespoons butter, melted
- 1/2 teaspoon salt
- 1/8 teaspoon black pepper
- 1/2 cup (2 ounces) shredded Gruyére cheese
- 1 cup fat-free milk
Preparation
- Preheat oven to 425°.
- Rub an 11 x 7-inch baking dish with cut sides of garlic halves; discard garlic. Coat dish with cooking spray.
- Arrange half of potatoes in dish, and drizzle with half of the butter. Sprinkle with half of salt and half of pepper, and top with half of cheese. Repeat the layers.
- Bring milk to a boil over low heat in a small saucepan; pour over potato mixture. Bake for 40 minutes or until tender.
Nutritional Information Per Serving:
Calories: 228
Fat: 6.7g
Protein: 7.6g
Carbohydrate: 36.6g
Fiber: 3.2g
Cholesterol: 10mg
Iron: 1.4mg
Sodium: 262mg
Calcium: 142mg
(Source: Cooking Light)
Chickpea Salad with Herbs and Olives
Yield: 6 servings (serving size: 2/3 cup)
Ingredients
- 1/4 cup red wine vinegar
- 1 tablespoon extra virgin olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 4 garlic cloves, minced
- 2 (15 1/2-ounce) cans chickpeas (garbanzo beans), drained
- 3/4 cup diced red onion
- 1/4 cup pitted olives
- 1 tablespoon chopped fresh flat-leaf parsley
- 1 teaspoon chopped fresh oregano
- 1 teaspoon chopped fresh rosemary
- 1 teaspoon chopped fresh thyme
Preparation
- Combine the first 5 ingredients in a small bowl.
- Combine chickpeas and remaining ingredients in a large bowl.
- Pour vinegar mixture over salad, tossing gently.
Nutritional Information Per Serving:
Calories: 163
Fat: 4.4g
Protein: 5.3g
Carbohydrate: 26.3g
Fiber: 4.7g
Cholesterol: 0mg
Iron: 1.6mg
Sodium: 449mg
Calcium: 43mg
(Source: Cooking Light)
Low-Fat Creamed Spinach
2 Servings
Ingredients
- 2 teaspoons extra-virgin olive oil
- 1/4 cup minced shallot, or red onion
- 10 ounces fresh spinach, tough stems removed
- 1 tablespoon butter
- 1 tablespoon all-purpose flour
- 1/2 cup low-fat milk
- 1/8 teaspoon ground nutmeg
- 1/8 teaspoon salt
- 1/8 teaspoon freshly ground pepper
- 2 tablespoons grated Parmesan or Pecorino Romano cheese
Preparation
- Heat oil in a large nonstick skillet or Dutch oven over medium-high heat. Add shallot (or onion); cook, stirring, until fragrant, about 30 seconds. Add spinach and cook, stirring, until just wilted, about 2 minutes.
- Heat butter in a small saucepan over medium-high heat. Add flour and cook, stirring, until smooth and bubbling, about 30 seconds. Add milk, nutmeg, salt and pepper; cook, whisking constantly, until thickened, about 1 minute. Stir the spinach into the sauce.
- Sprinkle with grated cheese and serve.
Nutritional Information Per Serving:
Calories: 203
Fat: 13g
Cholesterol: 23mg
Carbohydrates: 15g
Protein: 9g
Fiber: 3g
Sodium: 370mg
Potassium: 870mg
(Source: eatingwell.com)
DESSERTS
Ambrosia
4 servings (1 serving = ½ cup)
Ingredients
- 1 ¼ cups orange segments
- 1 small banana, peeled and sliced
- ¼ cup orange juice
- 2 tablespoons shredded coconut
Preparation
- Combine the fruits and juice.
- Sprinkle with coconut when ready to serve.
Nutritional Information Per Serving
Calories: 72
Fat: 1g
Cholesterol: 0mg
Fiber: 2g
Protein: 1g
Sodium: 7mg
Carbohydrate: 16g
(Source: American Dietetic Association)
Coconut Cream Pie
8 Servings
Ingredients
For Crust:
- 1 cup Fiber One bran cereal (original)
- 2 sheets (8 crackers) low-fat honey graham crackers, broken into pieces
- 3 tablespoons Splenda No Calorie Sweetener (granulated) 

- 1/4 cup light whipped butter or light buttery spread (such as Brummel & Brown)
For Filling and Topping:
- 1 1/2 cups fat-free milk
- 1/2 teaspoon coconut extract
- One 6-serving box Jell-O Sugar Free Fat Free Vanilla Instant pudding mix
- 2 cups Cool Whip Free, thawed and divided
- 1/4 cup plus 2 tablespoons shredded sweetened coconut, divided
Preparation
- Preheat oven to 350 degrees. Spray a large pie pan lightly with nonstick spray and set aside.
- Place cereal and graham cracker pieces in a blender or food processor, and grind to a breadcrumb-like consistency. Transfer to a medium bowl. Add Splenda and set aside.
- In a small microwave-safe bowl, combine butter with 2 tablespoons water. Microwave until just melted. Add to the medium bowl and stir contents until thoroughly mixed.
- Evenly distribute crust mixture along the bottom of the pie pan, using your hands or a flat utensil to firmly press and form the crust. Press it into the edges and up along the sides of the pan.
- Bake in the oven for 10 minutes. Set aside to cool.
- To make the filling, pour milk into a large bowl. Add coconut extract and pudding mix and whisk until smooth, about 2 minutes. Gently fold 1 cup Cool Whip into pudding mixture. Stir in 1/4 cup shredded coconut.
- Once crust has cooled and filling has thickened, evenly spread filling into the crust. Spread remaining 1 cup Cool Whip over the filling. Refrigerate until completely chilled and set, at least 1 hour.
- For a toasted coconut topping (optional), bring a skillet sprayed with nonstick spray to medium heat on the stove, and add remaining 2 tablespoons shredded coconut. Stirring occasionally, cook for about 4 minutes, or until lightly browned. Allow to cool.
- Just before serving, sprinkle toasted or un-toasted shredded coconut over the pie. Cut into 8 slices and enjoy!
Nutritional Information Per Serving
Calories: 143
Fat: 4.5g
Sodium: 365mg
Carbs: 24.5g
Fiber: 3.75g
Sugars: 7.5g
Protein: 2.5g
(Source : hungrygirl.com)
Rocky Road Fudge
36 Servings
Ingredients
- 1 box Betty Crocker Fudge Brownies Mix (the 18.3-oz. Family Size)
- 2 cups canned pureed pumpkin
- 2 cups mini marshmallows
- 1/4 cup slivered almonds, lightly crushed
- 2 tablespoons Hershey's Lite chocolate syrup
Preparation
- Preheat oven to 350 degrees.
- Combine brownie mix, pumpkin, and chocolate syrup in a large bowl, and stir until completely mixed and smooth. (Batter will be thick!) Spray a mid-sized baking pan (8" X 8" works best) with nonstick spray and pour in the mixture. Smooth the top of the batter with a spatula.
- Bake in the oven for 25 minutes. Remove pan from the oven, and evenly distribute mini marshmallows across the top of the batter. Sprinkle almonds over the marshmallows. Using a spatula, press down on the marshmallow-nut layer to help it adhere to the batter.
- Return pan to the oven, and bake for 10 additional minutes. Remove pan from the oven, and let cool slightly. Refrigerate, uncovered, for several hours, until completely chilled. (Important! Do not cover pan while initially chilling it in the fridge.) Cut into 36 squares and serve!
Nutritional Information Per Serving
Serving Size: 1 square
Calories: 73
Fat: 1g
Sodium: 52mg
Carbs: 15.5g
Fiber: 1g
Sugars: 10g
Protein: 1g
(Source: hungrygirl.com)