You’ve heard it before: Eat more fruits and vegetables. Less saturated fat. More fiber, less sugar. Eat in moderation. Chew slowly. Have smaller, more frequent meals. Even if you make only one small change, you’ll be better off.
Something as simple as not eating after 8 p.m. has helped me to sleep better. Cutting down on caffeine helps, too. On most mornings, I start the day with fresh fruit, usually a cup of berries, an orange, or half a grapefruit, or a smoothie with juice, frozen berries or mango chunks and a squeeze of lime juice. That helps me “clean out” and feel energized. A couple of hours later, perhaps a few whole grain crackers with almond butter, or a scrambled egg, to provide protein that will sustain me through the morning.
Another painless way to walk further down the good nutritional path is to modify a few familiar – and usually sinful – recipes in ways that improve their nutritional profile without compromising flavor. Making your own also eliminates some artificial ingredients and additives that aren’t exactly enhancing your health. Simple changes can give big benefits. Here are a few examples.
Potatoes
Potatoes really do get a bad rap; probably because a substantial amount of fat is often used in their preparation. Yet they are a great source of potassium, vitamins C and B6, iron and magnesium. Potatoes also contain compounds called protease inhibitors, being studied as potential cancer fighters. These two “modified” potato favorites will put potatoes back in a healthy diet.
Creamy potato salad
Replace the usual heavy mayo dressing with nonfat yogurt and Dijon mustard. With a little reduced-fat mayo, it still tastes great. Recipe from Eating Well magazine. Makes eight one-cup servings.
- 3 pounds red potatoes, scrubbed and cut into 1-inch pieces
- 1 teaspoon salt
- 1 tablespoon cider vinegar
- Fresh ground black pepper to taste
- 1/2 cup plain nonfat yogurt
- 1/4 cup reduced-fat mayonnaise
- 2 tablespoons Dijon mustard
- 2/3 cup chopped celery
- 1/2 cup chopped scallions
- 2 tablespoons chopped fresh parsley
- 2 tablespoons chopped fresh dill
In a large saucepan, cover potatoes with cold water; add salt and bring to a boil over medium heat. Cook until tender, 7 to 9 minutes. Drain potatoes; place in a large bowl. Toss with vinegar and season with pepper; let cool. In a small bowl, whisk together the yogurt, mayonnaise and mustard. Add to potatoes, along with celery, scallions, parsley and dill. Stir gently to combine. Taste and adjust seasonings as needed. Refrigerate until ready to serve.
Spicy Potato Chips
Spraying thin slices of potatoes with nonstick cooking spray and baking them will give you crisp chips with almost none of the fat. Recipe from “Healthy Side Dishes” by Williams-Sonoma Books. Makes six servings.
- 2 pounds baking potatoes, well scrubbed, unpeeled and cut into 1/4-inch thick slices
- 1/2 teaspoon salt
- 1/4 teaspoon fresh ground pepper
- 1/2 garlic clove, peeled and finely minced
- 1/4 teaspoon paprika
- 1/8 teaspoon cayenne pepper
- 1/4 teaspoon coarsely cracked black pepper
- 1 teaspoon chopped fresh parsley
Preheat oven to 400 degrees. Lightly coat two nonstick baking sheets with nonstick spray. Place potato slices in a shallow bowl; coat lightly with nonstick spray. Sprinkle with the salt and ground pepper. Arrange potato slices in a single layer on prepared baking sheets. Bake until crispy and brown, 20 to 25 minutes. While potatoes are baking, in a large bowl, stir together remaining ingredients. When potatoes are done, add them to the bowl; toss gently to coat. Transfer to a basket to serve.
Seafood salad
Here’s a simple, easy-to-make seafood salad that cuts out the mayo and adds delicious benefits. If you can imagine crab without all the melted butter, you can enjoy a low fat protein source with a side of potassium. The mangoes contribute beta carotene, vitamin C, fiber, and potassium.
Crab & Mango Salad
There is absolutely no oil in this salad’s dressing. Serve with fresh sourdough bread, if desired. Recipe from “Cooking For Heart & Soul,” a collection of recipes from San Francisco chefs, edited by Stanley Eichelbaum. Makes four servings.
- 8 ounces fresh cooked crabmeat
- 2 medium ripe mangoes, peeled and cut into half-inch dice
- Juice of 3 to 4 limes
- 1 small, hot, red chile pepper, seeded and finely chopped
- 1/3 cup fresh cilantro leaves or thinly sliced fresh mint leaves, or both
- Salt and fresh ground black pepper to taste
In a large bowl, combine crabmeat and mangoes. Toss with remaining ingredients and serve.
Pizza makeover
Let’s talk pizza. Did you know you could make your own healthier one in about 20 minutes; less time than it takes to get one delivered? (I also like the fact that the only hands touching the ingredients are my own.) Using whole wheat flour adds a little fiber, B vitamins, vitamin E, iron, potassium, selenium and zinc.
The Basic 20-Minute Pizza
For more pizzazz, add unsweetened pineapple, halved seedless grapes, sliced mushrooms, thin sliced bell peppers, or other favorite nutrient-dense topping. Recipe from “The Healing Foods Cookbook” by the editors of Prevention magazine. Makes two servings.
- 1/2 cup lukewarm water (about 110 degrees)
- 1 tablespoon canola or safflower oil
- 1 teaspoon quick-rise active dry yeast
- 1/2 teaspoon honey
- 1 1/4 cups whole wheat flour
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/2 cup thick tomato sauce
- 1 cup shredded part-skim mozzarella cheese
Preheat oven to 475 degrees. While oven is heating, in a large bowl, combine water, oil, yeast and honey. Stir to dissolve the yeast. Add flour, garlic powder and onion powder; mix thoroughly. Let dough rest for five minutes. Coat a 12-inch pizza pan with nonstick spray. Place dough on pan; shape into an 11-inch round. Spread on the sauce, leaving a half-inch border. Sprinkle with the cheese. Bake for 12 minutes.
