» "21 ways to eat healthier (and save money, too) "

"As much as possible, buy in season produce. Buy only as much fresh produce as you will use within four or so days. Choose canned or frozen fruits and vegetables when fresh is too expensive or unavailable. "

» "Cracked wheat ""sausage"" patties "UPDATED!

These patties taste like real sausage! No one will guess.

» "Greek-inspired, guilt-free salad "

A light and refreshing salad that pairs well with any main course.

» "Happy, healthy Thanksgiving "

Knowing how to avoid overindulging around the holidays is the first step toward success. Try these tricks to avoid unnecessary calories and fat.

» "Less salt, lower blood pressure "

"Herbs and spices make great salt substitutions. Using less table salt and salt in cooking may help lower blood pressure and reduce your risk for heart disease. To avoid salt without sacrificing flavor, experiment by making your own seasoning blends. "

» "No time to cook? Try these super-healthy, super-easy foods "

"1. Microwaveable brown rice. Has the fiber, vitamins, and minerals that are in the whole grain, but cook in 15 minutes instead of 40. 2. Pre-washed, pre-cut bags of spinach, kale, and other greens. "

» "Penne pasta with tomatoes, garlic, and basil "

Fresh tomatoes and heart-healthy olive oil are the foundation for this simple dish.

» "Picnic perfect - Stop the ""summer bug"" caused by food-borne illnesses "

"Follow these food safety tips to help stop the bacteria that cause vomiting, diarrhea, and the other intestinal symptoms associated with food-borne illnesses: Discard any food that has been left out longer than two hours. "

» "Tasty, nutritious add-ons "

"Get saucy with fruits: Puree berries, apples, peaches, or pears for a thick, sweet sauce on grilled or broiled seafood or poultry, or pancakes, French toast, or waffles. "

» "Wild rice, morel and pine nut pilaf "

"If you are a morel mushroom fan, you'll love this recipe that incorporates mushrooms and rice. "

» 11 easy ways to cut calories

1. Read the nutrition facts panel. Low fat does not always mean low calorie. Most packaged foods (like small bags of chips) have several servings. 2. Limit alcohol. It contains about 70 calories per ounce and can weaken your resolve.

» 11 tips for trimming the grocery bill

"Create a weekly menu, make a list of ingredients, and stick to the menu and list. Avoid the temptation to throw extras into the cart. "

» 4 health foods that aren't as healthful as you think

"Multi-grain bread -- When people see the word ""grain,"" many incorrectly assume that the bread is made of ""whole grain."" In many cases, multi-grain products don't include 100% whole grain, if any whole grains at all. "

» 4 tips for a safe 4th

Celebrate Independence Day without illness or injury. Food safety in the heat; always wear a life jacket when boating; most hazardous times for UV radiation; signs of heat exhaustion or heat stroke.

» 5 reasons to frequent farmers markets NEW!

"Freshly picked, ripe fruits and vegetables. You can try new fruits or vegetables. "

» A complete chicken dinner disguised as a salad

"A refreshing array of fruit, mixed with crispy greens, tender chicken, and a tangy dressing will make this salad a new family favorite! "

» A fiesta without the unhealthy fat NEW!

Celebrating Cinco de Mayo doesn't have to sabotage a sensible meal plan. Focus on fruits and vegetables; watch the fat; add flavor.

» A recipe for a healthy heart

"What you eat can greatly affect your heart's health. If your meals and snacks are regularly packed with saturated fats and sodium, your ticker might eventually take a time out. You don't have to sacrifice flavor for your heart to feel good. "

» A simple way to lower sodium in your diet

"Choose fresh foods over canned, packaged, or processed foods whenever possible. Nearly three-quarters of the sodium in American diets comes from ingredients and seasonings added to processed foods, while table salt is responsible for only about 15%. "

» Added nutrition

"For extra protein and fiber, add edamame (green soybeans in the pod) to your favorite chicken or tuna salad recipe. It will also stretch the recipe and make more servings. "

» Apple salad with pecans & pomegranate

A tasty way to sneak in your fruits and vegetables!

» Asian coleslaw

A colorful salad that's loaded with vitamin C.

» Asian marinated flank steak

A great make-ahead dish

» Asparagus in warm tarragon vinaigrette

"A fast, weeknight side dish filled with flavor. "

» Asparagus tips

"When selecting fresh asparagus, look for firm, brightly colored stalks with tightly closed tips. Keep fresh asparagus in water in the refrigerator until you use it. "

» Autumn pumpkin soup

Recipe

» Avocado-shrimp salad UPDATED!

"Quick, easy, and nutritious. "

» Bacteria and cutting boards

Which harbors more harmful bacteria - plastic or wood cutting boards?

» Baked tilapia w/tomatoes & olives

Company coming? Impress them with this main dish.

» Beef - Do you know the grade?

"If you're confused when you shop for beef in a supermarket or order it in a restaurant, understanding the ""grades"" can help you make an informed selection. "

» Black bean salsa NEW!

"Flavorful and packed with fiber, this salsa is great for taco night or on fish or chicken. "

» Black bean soup

A hearty soup for lunch or dinner.

» Bruschetta with white bean puree and raw mushrooms

"A much healthier version of a classic dish, this has lots of fiber and even more flavor. "

» Chocolate orange bread pudding

A yummy dessert for potluck suppers.

» Connecting with community supported agriculture (CSA)

"The trend toward local foods in the United States is booming with thousands of farmers markets, and more than 12,000 farmers reporting some Community Supported Agriculture (CSA) set up to sell their products. "

» Cost-saving ideas: Meatless meals that pack a high-protein punch

"There are lots of nutritious reasons to love beans, lentils, peas, and soybeans. "

» Cranberry stuffed squash

A bright and tasty side dish for the holidays!

» Creamy asparagus soup

"Best with fresh asparagus in season, this soup makes a light dinner with fruit and bread. "

» Crunchy vegetable wrap

This wrap travels well for lunches on the go!

» Cutting through food label confusion

"Located somewhere on the package of store-bought food, past the eye-catching graphics and fun, colorful fonts, is the generic-looking box labeled ""Nutrition Facts."" "

» Dessert for breakfast? Sure. Try Pumpkin Pie Oatmeal

"Creamy and satisfying, this oatmeal is not overly sweet. "

» Dippity-do!

Here are some tasty snack-dip ideas: Dip baby carrots and cherry tomatoes in low-fat ranch dressing. Dip strawberries or apple slices in low-fat yogurt. Dip pretzels in mustard.

» Dollars and sense - Food shopping tips that won't break your budget

Special dietetic or diabetic foods are more costly and usually not necessary. Boneless cuts of meat may be a better buy - since you're not paying for the bone. White eggs have the same nutritional value as brown eggs - which are more expensive.

» Eating close to home -- Now is the time to feast on fresh local produce

"Whether you shop at your local grocery store or a roadside farmers market, summer is the best time to enjoy fruits and vegetables grown close to home. "

» Eating on less than $10 a day NEW!

"The average American family of four spends more than $33 a day on food, according to the U.S. Department of Agriculture. Slashing your food bill and trimming your waistline can go hand-in-hand and may be easier than you think. "

» Egg replacers

"Silken tofu can be used to reduce or eliminate egg in dessert recipes. In general, 2 tablespoons of silken tofu replace one large egg. "

» Egg-cellent information

"Store eggs on a shelf inside the refrigerator where the temperature is cooler -- not in the door. Hard-boiled eggs do not keep as well as raw eggs, and like any protein should not be kept out of the refrigerator longer than two hours. "

» Escape from the kitchen

A little organization and advance planning can keep you from getting stuck in the kitchen during holiday gatherings. Prepare soups and casseroles that can be frozen and then cooked the day you serve them.

» Fast facts on slow cooking

"Winter is a perfect time to turn to slow cooking. The versatile slow cooker can be used for everything from appetizing dips to delectable desserts - not to mention soups, stews, casseroles, and just about anything else. "

» Filling your cart nutritiously without emptying your wallet

"If you think it costs too much to eat healthfully, think again. You can eat right on a budget. "

» Fish florentine

This fish dish is a delicious meal-in-one with a tasty veggie topping.

» Food costs

"You may have heard that it costs more to eat well, but is that really true? Not when you look at the ""big picture."" "

» Four healthy substitutes

"Use mashed ripe bananas instead of fats (butter, margarine, or shortening) when baking. The creamy, thickening power of mashed banana can replace fat. The consistency is ideal, and bananas add nutrients such as potassium, fiber, and vitamin B6. "

» Fresh green beans with tomatoes & oregano UPDATED!

Tomatoes and oregano add an Italian flair to this green bean dish.

» Fruit kebobs with honey lime yogurt dressing

A new way to try fresh fruit for dessert.

» Fruits and vegetables

"Five a day is fine, but 9 is divine. "

» Garden-fresh vegetable linguini

A fresh take on traditional pasta dishes. Lemon and feta cheese add zing and extra flavor.

» Garlic chicken UPDATED!

Less than one hour from pantry to plate.

» Gazpacho

This refreshing summer soup is packed with garden-fresh vegetables and made with very little added oil.

» Glazed root vegetables with pomegranates

A colorful twist on a traditional dish.

» Great lunchbox ideas for school or work

"Include a high-protein food (skinless chicken, lean meat, peanut butter, or bean or lentil soup, for example), whole-grain bread or grains, low-fat milk or dairy products, fresh fruits or fruit juice, and vegetables or 100% vegetable juice. "

» Greek salad

A heart-healthy Mediterranean favorite.

» Grilled chicken with herbs

Ready in 15 minutes or less. Marinate overnight and grill just before dinner.

» Grilled pepper poppers

A tasty treat for tailgating or appetizers.

» Grocery shopping -- Head for the outer aisles

"Fresh fruits and vegetables, dairy products, and healthy protein choices like fish, chicken, and lean beef are located along the outer aisles of most supermarkets. "

» Healthy seafood 101 UPDATED!

"Eating seafood is a delicious way to obtain high-quality protein and omega-3 fatty acids, while avoiding high levels of cholesterol, fat, and calories. "

» Heart-healthy recipe tricks without sacrificing taste

"What you eat can greatly affect your heart's health. If your meals and snacks are regularly packed with saturated fats and sodium, your ticker might eventually take a time out. You don't have to sacrifice flavor for your heart to feel good. "

» Hidden-calorie culprits

"Coffee creamer - Most creamers, powdered or liquid, put a serving size at a teaspoon. Many people, though can put in a tablespoon (three teaspoons). Multiply that by three or four cups of coffee, and you end up with nine to 12 servings of creamer. "

» Home-cooked fast good - A survival guide for quick and nutritious meals

1. Plan your meals for the week before you go shopping. Pick up convenient and versatile basics like precut/frozen chicken breasts and precut salads and vegetables in a bag. 2. Think about leftovers when planning menus.

» Homemade healthy potato chips

"A fun snack for ""family movie night."" Set out seasonings for everyone to flavor their own chips for a healthy treat. "

» How long for leftovers?

Play it safe by tossing out leftover beef and pork within four days of cooking and leftover chicken and turkey after two days. Gravy and stuffing should be discarded after two days.

» How to avoid the seasonal seven

"With a little thought and planning, you can avoid gaining the seven pounds the average American puts on between Thanksgiving and New Year's Day. "

» How to build the perfect sandwich

"Start with a 100% whole-grain bread, roll, or pita. Choose 2 to 3 ounces of lean protein like chicken, turkey, roast beef, or tuna. Add a slice of low-fat cheese for calcium. "

» How to hide healthy foods in your kids' favorite meals

"It can be a battle to get kids to eat healthy foods, but there are ways to sneak in more nutrition. Start with gradual changes, and remember these four basics: 1. Similar colors and textures work well. "

» How to use food labels UPDATED!

"Read the label before you buy. Many people get too much fat and salt (sodium), and not enough fiber. The ""Nutrition Facts"" on food labels can help you shop for healthy foods. We'll help you make sense of the numbers. "

» In the bag

Stone fruits that aren't ready to eat will ripen faster if you put them in a small brown paper bag when you bring them home. Close the bag and let it sit at room temperature.

» Info on organic foods

"Even if you buy food grown organically, it's still important to follow basic food safety rules. That includes carefully washing all fruits and vegetables and thoroughly cooking all meat and poultry. "

» Instant chocolate mousse

A rich and decadent dessert good enough for company.

» Leftover lowdown

"Put food away within two hours. Store leftovers in airtight, shallow containers. Remove turkey from the bone. Reheat any leftovers to 165 degrees. "

» Lentil barley stew

Even meat eaters will enjoy this hearty vegetarian dish.

» Low-calorie lettuce wraps

"Quick, cool, and nutritious! "

» Low-fat eggnog

You don't have to feel guilty treating yourself to this creamy egg nog. Feel free to enjoy at only 191 calories per tasty serving!

» Low-fat macaroni and cheese

There is nothing like macaroni and cheese to comfort the soul. This version has much less fat and calories than most yet tastes just as yummy.

» Mashed root vegetables

A hearty side dish that's full of great flavor.

» Microwave cooking

"When cooking or reheating food in a microwave, make sure there are no cold spots left in the food where bacteria can survive - or overheated spots that could burn the mouth. "

» Mix and match - A blueprint for appetizing and healthy salads

Laying the foundation with great greens. Pick 2 or 3 items from this group: 1 to 1 1/2 cups lettuce (Choose dark leafy varieties like red leaf and romaine for the most nutritional value. Use iceberg lettuce for volume)

» Mixed baby greens with almonds and fresh strawberry dressing

This salad tastes like a dish from a fancy restaurant -- right from your kitchen!

» Mother's Day French Toast Casserole

Make ahead and serve it to her in bed.

» Move over Mayo. Stand back salt! Fresh herbs have arrived.

"Want a secret ingredient to punch up the flavor of a dish without the guilt of extra calories, fat or sodium? Well, look no further than fresh herbs. Herbs, the leaves of a plant, are both culinary delights and nutritional powerhouses. "

» Mustard-dill fish marinade

Brighten up fish with this summery marinade.

» Oat bran blueberry muffins

"Nothing starts the day off better than a delicious, fruity muffin. These muffins are a moist and tasty treat the whole family will enjoy. "

» One less worry

"The avian or ""bird"" flu is not a food safety issue. When chicken, turkey, and eggs are properly handled and cooked, consumers cannot get avian influenza. "

» One-minute microwave egg scramble -- you make in a mug

"Short on time in the morning? Try this speedy, hot breakfast. Just 45 seconds and breakfast is served! "

» Organics 101 - A simple guide to understanding the labels on foods

"When you see the word ORGANIC on fruits and vegetables it means grown with no synthetic pesticides, fertilizers, or sewage sludge and were not genetically engineered. "

» Pan-seared Asian salmon

A nice change of pace for preparing salmon. Tastes great served over rice.

» Pasta e fagioli soup

This traditional meatless Italian recipe can be served as a pasta dish or a soup.

» Pasta sauce pointers

"In general, darker red pasta sauces have more of the cancer-fighting nutrient lycopene and are lower in fat than lighter red or white sauces, especially those loaded with cheese. "

» Planning tips for a successful holiday food event

"Prior to the event: Invite guests and request an RSVP so you know how much food to make. Ask guests if they have special dietary requirements. The day of the event: Wash, trim, and cut fresh vegetables on a clean cutting board. "

» Preserving summer's harvest

"Now is the time to freeze fresh fruits and vegetables to enjoy later in the year. When frozen just after picking, frozen produce is usually just as nutritious as fresh. "

» Quick and nutritious dinners

Got 15 minutes? The No. 1 ingredient for a quick nutritious dinner is planning ahead.

» Quick chicken fajitas

Hungry for Mexican? This recipe has much less fat and calories than traditional fajitas.

» Quick n' lean golden apple pie

A low-cal twist on a traditional favorite.

» Rainbow fruit salad with citrus sauce

Try this beautiful salad on a hot summer day.

» Ratatouille

A yummy blend of vegetables with just the right amount of seasoning.

» Reading nutrition labels - How to spot healthful foods

"Serving size and servings per container: Check carefully. Most packaged foods contain more than one serving, especially small bags of snacks and candy as well as bottles of regular soda. "

» Recipe switcheroo for a healthy you

Simple substitutions for more nutrition. Unsweetened applesauce for oil or butter; vanilla for sugar; pureed fruit for syrup.

» Rice you'll go wild over -- satisfying sweet and crunchy

"Easy to make, with a taste the whole family will enjoy. A great choice to go with grilled chicken. "

» Roasted brussels sprouts with garlic

An easy and delicious Thanksgiving side dish.

» Roasted Butternut Squash with Rosemary and Balsamic Vinegar

"Both pleasing to the eye and palette, this delicious dish can be made with fresh or frozen butternut squash for a fast side dish. "

» Roasted vegetables

"Simple, delicious, and loaded with vitamin C. "

» Satisfying your sweet tooth

"If you're craving something sugary, you can give in without the guilt by choosing healthier options. "

» Sesame asparagus

"This simple, delicious, and healthy recipe pairs nicely with teriyaki fish, chicken or tofu, and whole grain pilaf. "

» Shake things up -- Low-salt ways to bring out the flavor in your favorite recipes

"If a recipe calls for garlic salt, substitute 1 garlic clove for every 1/2 teaspoon of garlic salt. Rub horseradish, preserves, or chutneys on poultry, meat, and fish before baking or barbecuing. "

» Shopping solutions for healthful eating

"Plan a week's worth of nutritious meals, keeping in mind which days you'll have time to cook from scratch. Then check your cupboards and make a list before you go shopping. "

» Simple rules for storing holiday leftovers

"Refrigerate or freeze within two hours of cooking. At room temperature, bacteria that cause food-borne illnesses can double every 20 minutes. "

» Slow-cook French toast

"Make ahead, then go to bed and wake up to a delicious breakfast. "

» Smart shopping

Pay careful attention to nutrition labels if you need to limit the salt in your diet to help control blood pressure. The recommended daily total intake of sodium is 2300 mg. Some single-serving frozen dinners contain over half that amount.

» Snap Pea Salad NEW!

A crunchy and refreshing salad for hot summer days.

» Southwestern corn salad

"Try this side dish the next time you have ""taco night"" for dinner. "

» Spanish shrimp

Serve over rice or fold into a flour tortilla.

» Spicy apple-filled squash

The comforting flavors of fall.

» Spicy sauteed tofu with peas

Satisfying with just the right amount of spice.

» Spinach artichoke dip

"Recipe revamp -- From not-so-nutritious to better-for-you. The original recipe calls for cream cheese, sour cream, mayonnaise, and salt. Use reduced-fat cream cheese instead of the full-fat version. "

» Spinach-stuffed sole

Fish with a Mediterranean flavor.

» Spoiling food safety myths

"Myth: Freezing foods kills harmful bacteria that can cause food poisoning. Fact: Although freezing food prevents bacteria from multiplying, the only way to kill bacteria is to cook food to the proper temperature. "

» Spotting added sugar

"Read the ingredients list first when you're looking for hidden sugar in foods. Sugar can come in many disguises, such as evaporated cane juice, words that end in ""ose,"" or items containing the word syrup. "

» Spruce up your shelves with good foods for the cold days ahead

"Everyone is familiar with spring cleaning, whether you choose to do it or not. But what about fall? Doesn't the cooler season deserve some type of special commemorative ushering in? "

» Squirreling away nuts and seeds

"Because nuts and seeds contain high levels of saturated fats, they can spoil if not stored properly. Keep them in a cool, dark place in glass or plastic jars to prevent them taking on strong odors or flavors from surrounding foods. "

» St. Patrick's Day green mashed potatoes

"Broccoli, cheese and potatoes? Try it tonight, and you'll find it's a delicious combination that may become your favorite ""go to"" recipe! "

» Stir-fried sugar snap peas with mushrooms

This side dish pairs well with any meat or meat-free meal.

» Stop food borne illnesses -- Pointers for the perfect picnic

"Bring moist towelettes or soap and water to wash your hands before, during, and after preparing foods. Defrost meat at home in the refrigerator, never at the picnic site, and don't reuse marinade unless it has been boiled. "

» Storage secrets to keep fall produce fresh

"Tips to store apples, cauliflower, leafy greens, fresh herbs, peppers, sweet potatoes, tomatoes, and zucchini. "

» Strawberry soup

In the mood for something different? Try this soup for a refreshing change of pace.

» Stuffed french toast

Lower in fat and calories than classic French toast.

» Sugar... also known as

"Look for the many aliases of sugar when you read food labels. If you find two or more of the following items in the top five ingredients on a list, the food contains a significant amount of sugar. "

» Summer rice salad

"Filled with readily-available ingredients, this salad is a snap to make. "

» Summer squash gratin

Recipe

» Sweet & sour red cabbage

Makes a great addition to your holiday buffet.

» Sweet potato cauliflower soup

Warm up your insides with this heart-healthy soup

» Sweet potato cornbread stuffing

This recipe serves 10. A great option for a potluck or large family dinner.

» Sweet potato oven fries

"These ""fries"" are baked which brings out their sweetness. "

» Sweets & treats - Simple ways to cut fat and calories in holiday favorites

"Use two egg whites instead of one whole egg. Try dried fruits (raisins, cranberries, dates, plums) in place of nuts. Replace baking chocolate with three tablespoons of cocoa powder and one tablespoon of canola oil. "

» Tangy roasted beet & walnut salad

A nice option for lunch or a light dinner.

» Temperature check

Use a meat thermometer to make sure all frozen poultry entrees are cooked to a temperature of 165F.

» The fish list

"Fish is an excellent source of protein and the omega-3 oils that protect your heart. However, young children and women who are pregnant or could become pregnant should not eat shark, swordfish, king mackerel, or tilefish. "

» The mighty bean

"Meatless meals that pack a high-protein punch. There are lots of nutritious reasons to love beans, lentils, peas, and soy beans. "

» Throw another peach on the barbie

Fruit is great for grilling. The grill isn't just for burgers and brats. You can also use it for cooking fruit to give it a fun new flavor.

» Tofu basil pasta sauce with fettuccine

"If you've never tried tofu, this is a great dish to start with. A nice blend of seasonings combined with the smooth tofu may make this pasta a new family favorite! "

» Trans fat reminder

"To avoid trans fats in restaurants, skip deep-fried foods and ask your server if desserts are made using trans fats. Always check nutrition labels on packaged foods for the trans fat content. "

» Trout in a pouch

Even kids will love the presentation of this dish. You'll love the ease of preparation and clean up!

» Turkey mushroom burgers

Great for summer barbecues.

» Use your senses to buy the best

"Sight: Look closely and check for shape and color as well as cuts, bruises, or signs of decay. The natural white powder you see on grapes and blueberries, for example, is a sign of freshness. "

» Vegetarian chili

Want to try a meat-free chili? Here's a great thick and hearty option.

» Washing fruit

A mixture of three parts water and one part white vinegar can be used to make an inexpensive wash for fruits and vegetables.

» What makes homemade soup so super?

"Think of homemade soup as an all-purpose staple, capable of providing you with nutrients while helping to keep your hunger and food budget under control. "

» What to look for when buying fresh fish

Tips for buying seafood

» Whole grains -- 7 great reasons to stock up

"They protect against heart disease, they are high in fiber, they keep you feeling full longer, they're a good source of vitamins and minerals, they contain no cholesterol and are low in fat. "

» Wilted spinach with lemon and pine nuts

Simple and nutritious. Wilt the spinach quickly to avoid overcooking.

» Winter citrus salad UPDATED!

Loaded with vitamin C to boost your immune system

» Yolk-free deviled egg

No one will ever guess you didn't use egg yolk in these bite-size morsels.