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Mixed Green Salad with Cranberry Dressing RecipeMixed Green Salad with Cranberry Dressing


This salad is perfect for a light and healthy lunch. It’s topped with nutritious vegetables and nuts, along with a sprinkle of dried cranberries for sweetness. The fresh cranberry dressing has a splash of orange that brings all of the flavors together. Pair it with a cup of soup, or add some protein with roasted chickpeas or grilled chicken for a full meal.

Nutrition Facts
Serving Size 1 salad
Amount Per Serving
% Daily Value*
Total Fat 8.3g
4%Saturated Fat 0.8g
Trans Fat 0g
Cholesterol 0mg
Sodium 90mg
Total Carbohydrate 17.2g
Dietary Fiber 5.2g
Sugars 9.9g
Protein 3.2g
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 small salads

Preparation time: 15 minutes


  • 10 to 15 whole, fresh cranberries
  • 4 tbsp freshly squeezed orange juice
  • 1 tbsp extra virgin olive oil
  • 1 clove garlic, peeled
  • 1/8 tsp fine ground sea salt
  • 5 cups mixed lettuces or greens
  • 1 cup fresh spinach leaves
  • 2 green onions, sliced
  • 8 white button mushrooms, sliced
  • 1 medium carrot, shredded
  • ¼ cup pecan halves
  • ¼ chopped dried cranberries


  1. In the bowl of a small food processor, combine the fresh cranberries, orange juice, olive oil, garlic, and salt. Pulse until all ingredients are finely chopped and form a dressing.
  2. Place the lettuce, spinach, green onions, mushrooms, carrot, pecans and dried cranberries in a large bowl. Pour the dressing over the vegetables and toss to coat.
  3. Divide into 4 portions and serve.

Spiced Crustless Pumpkin Pie RecipeSpiced Crustless Pumpkin Pie


Spiced Crustless Pumpkin Pie Recipe

You can enjoy the flavors of the season without overloading on unhealthy foods. This crustless pumpkin pie is sweetened with banana to reduce the added sugar. A small amount of whole wheat flour in the pumpkin filling creates a dessert that can be sliced and served like any pie, but without the crust you save calories and saturated fat.

Nutrition Facts
Serving Size 1 slice
Amount Per Serving
% Daily Value*
Total Fat 1.5g
2%Saturated Fat 0.5g
Trans Fat 0g
Cholesterol 25mg
Sodium 152mg
Total Carbohydrate 17.5g
Dietary Fiber 3.1g
Sugars 11g
Protein 5.1g
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 8 servings

Preparation: 5 minutes

Baking time: 30 minutes


  • 1 can (15 oz.) pumpkin puree
  • ½ ripe banana, pureed
  • 3 tbsp raw sugar
  • 1 large egg, beaten
  • 1 large egg white
  • 1 cup low-fat evaporated milk
  • ¼ cup white whole wheat flour
  • ½ tsp pure vanilla extract
  • 1 tsp pumpkin pie spice
  • ½ tsp baking powder
  • ¼ tsp salt


  1. Preheat the oven to 375 degrees Fahrenheit. Spray a 9 inch pie pan with non-stick cooking spray.
  2. In a medium bowl, stir together the pumpkin, banana, and sugar. Stir in the egg and egg white. Stir well until all ingredients are combined.
  3. Stir in the milk and flour. Add the vanilla pumpkin pie spice, baking powder, and salt. Stir until all ingredients are mixed well.
  4. Pour the pumpkin into the prepared pie pan. Bake for 25 to 30 minutes until the pumpkin is set in the center and no longer jiggles when you move the pan.
  5. Let cool completely (about 1 hour). Use a sharp knife to gently go around the edge of the pie, between the pie and the pie pan to release it. Cut into 8 slices and serve.

Almond Dijon Turkey Cutlets RecipeAlmond Dijon Turkey Cutlets


Almond Dijon Turkey Cutlets Recipe

This quick and easy recipe allows you to get a turkey dinner on the table in minutes. It’s packed with protein and low in saturated fat. With the flavors of the holiday season, this recipe provides an easy way to improve nutrition and lessen the stress of your holiday meal.

Nutrition Facts
Serving Size 1 cutlet
Amount Per Serving
% Daily Value*
Total Fat 11g
5%Saturated Fat 1g
Trans Fat 0g
Cholesterol 33mg
Sodium 208mg
Total Carbohydrate 3.9g
Dietary Fiber 2g
Sugars 0.7g
Protein 22.6g
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 servings

Preparation time: 10 minutes

Baking time: 30 minutes


  • 1 cup almond meal
  • ¼ tsp poultry seasoning
  • ¼ tsp salt
  • 1 egg white
  • 1 tbsp Dijon mustard
  • 1 tbsp water
  • 6 turkey cutlets (about 1 lb.)


  1. Preheat the oven to 375 degrees Fahrenheit. Spray a baking sheet or casserole dish with non-stick cooking spray or olive oil.
  2. In a shallow dish, large enough to fit a single cutlet, stir together the almond meal, poultry seasoning, and salt.
  3. In a separate shallow dish, whisk together the egg white, mustard, and water.
  4. Dip one turkey cutlet in the egg white mixture. Turn to coat it evenly.
  5. Next, dip it in the almond meal, turning to coat all sides. Place the cutlet on the baking sheet. Repeat for the remaining cutlets.
  6. Bake for 25 to 30 minutes, until the crust is lightly browned and the turkey is cooked through.

Carrot, Chickpea, and Farro Salad with Thyme RecipeCarrot, Chickpea, and Farro Salad with Thyme


Carrot, Chickpea, and Farro Salad with Thyme Recipe

This nutritious and filling dish can be eaten alone as a vegetarian meal, but it also serves as a delicious side dish for fish or poultry. Farro, a type of whole wheat, cooks up with a nutty flavor and chewy texture that goes well with the firm, sweet carrots and soft, protein-rich chickpeas.

Tips for the cook: This dish can easily be doubled if you need to feed a crowd. Any of your favorite whole grains can be substituted for the farro. Try wheat berries, quinoa, or sorghum. You can also double the carrots and chickpeas and leave out the farro for a grain-free version.

Nutrition Facts
Serving Size 1/6 recipe
Amount Per Serving
% Daily Value*
Total Fat 3g
2%Saturated Fat 0.3g
Trans Fat 0g
Cholesterol 0mg
Sodium 194mg
Total Carbohydrate 28.8g
Dietary Fiber 7.3g
Sugars 2.3g
Protein 6.4g
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 servings

Preparation time: 10 minutes

Cook time: 20 minutes


  • 1 tbsp olive oil
  • 1/3 cup finely chopped onion
  • 2 cloves garlic, minced
  • 2 cups of peeled and sliced carrots
  • 2 tbsp vegetable stock or water
  • 1 tbsp chopped fresh thyme
  • 1 can (15 oz.) low-sodium chickpeas, drained and rinsed
  • ¼ tsp sea salt
  • 1/8 tsp ground black pepper
  • 1 ½ cups cooked farro
  • 1 tbsp chopped chives for garnish


  1. Heat the oil in a deep skillet (one that has a lid) over medium-high heat. Add the onion and garlic. Cook for about 1 minute.
  2. Add the carrots and cook for about 3 minutes, until the vegetables begin to brown.
  3. Add the stock or water and place the lid on the skillet. Reduce the heat to medium and let cook for 5 to 10 minutes, stirring only occasionally, until the carrots reach your desired tenderness.
  4. Stir in the thyme and chickpeas. Cook for 1 more minute. Add the salt and pepper. Stir in the farro.
  5. Transfer the salad to a serving bowl and garnish with chives.

8 Ways to Cut 100 Calories at Every Meal Recipe8 Ways to Cut 100 Calories at Every Meal


ways to cut 100 calories at every meal

When trying to lose weight, sometimes the small changes make all the difference. Here are easy ways to cut at least 100 calories from your meals to help you reach your weight loss goal.

Choose one side item.

Many restaurant entrees come with two sides, but one side is often more than enough food. You can cut the calories for the total meal by choosing only one. A side of mac n’ cheese can have upwards of 280 calories, mashed potatoes with gravy have about 200 calories, and wild rice pilaf has 180 calories.

Drizzle, don’t dip.

Save calories by cutting out the extras that go with your favorite foods. A 1-ounce serving of blue cheese sauce for buffalo wings has 150 calories. Cheese sauce for your breadsticks has about 110 calories in ¼ cup, and a single serving of queso for your chips has about 100 calories. If you simply cannot go without it, cut back how much you use by drizzling a little on your food instead of dipping.

Leave off the whipped cream.

When the waffles, latte, or pie you order come with whipped cream, ask the kitchen to leave it off. It may be delicious, but 2 tablespoons of whipped cream can have 100 calories, and many restaurants pile on much more than that. Ordering no-whip can make the difference between a treat and a calorie nightmare.

Limit tastings.

Cooking your own food is the best way to control your calorie intake, but watch out for bites and nibbles. If you eat a half of a roll when it comes out of the oven (65 calories), then taste an eighth of a cup of the bowtie pasta (25 calories), and follow that up with a tablespoon of chocolate chips before you add them to the cookie dough (70 calories), you will consume 160 extra calories.

Rethink the dinner roll.

Dinner rolls are often an unnecessary part of a meal that already has plenty of calories and carbohydrates (ex: pasta or mashed potatoes). Passing on one small dinner roll with a half tablespoon of butter will save you 179 calories.

Skip the sweet tea.

A 21-ounce serving of sweet tea contains about 180 calories. You can make your own slightly sweet, fruit-flavored tea with unsweetened iced tea and 2 ounces of pomegranate juice for only 38 calories.

Take fewer toppings.

Adding seeds, nuts, and dried fruits is a great way to make salads more nutritious, but it’s easy to go overboard. A small sprinkle will go a long way in adding flavor and keeping calories in check. If you reduce your toppings from 2 tablespoons to 1 tablespoon of sunflower seeds (55 calories), walnuts (54 calories), and dried cranberries (35 calories), you will save 144 calories.

Use less olive oil.

Olive oil is healthy for the heart, but each tablespoon contains 120 calories. When it comes to cooking, many recipes use more than you really need. Try cutting back a half to one full tablespoon, and it is likely you will still end up with a delicious dish.

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