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Wellness Center Healthy Cooking Recipes

Click below to try something new today!

16 Different Healthy Snacks to Try
Healthy Menu Choices on the Run
Smart Cooking for Your Health
Loaded Spaghetti

16 Different Healthy Snacks to Try

1. Nonfat yogurt mixed with fresh fruit
2. Cereal and milk
3. Cut-up fresh fruit or vegetables with yogurt dip
4. Whole-wheat pita filled with hummus
5. Low-fat corn chips with salsa
6. Fat-free tortilla filled with turkey, cheese, and vegetables
7. Half of a bagel topped with peanut butter and banana
8. Low-fat popcorn with grated & sprinkled Parmesan cheese
9. Fat-free pudding
10. Handful of nuts mixed with a few chocolate chips
11. Low-fat milk and 2-3 gingersnap cookies
12. Pretzels dipped in low-fat ranch dressing
13. Heated frozen whole-grain waffle topped with unsweetened applesauce
14. Low-sodium tomato soup made with low-fat milk & a handful of oyster crackers
15. Small salad topped with grilled chicken
16. One slice of thin-crust pizza topped with lots of vegetables

Healthy Menu Choices on the Run

Prepare healthy meals in advance in containers that are easily accessible and spill proof. Sandwiches can be kept in baggies, and fresh cut fruits/veggies in Ziploc or Tupperware containers.

Beverages such as water and unsweetened iced tea are healthier than regular sodas, sports drinks and flavored or vitamin water. You can freeze water bottles the night before and they will stay cold for hours.

Breakfast ideas:

1. Peanut butter over toasted whole grain waffles with dried cranberries and a glass of low-fat milk.
2. Hard-boiled egg, bran muffin, and banana with a glass of low-fat milk.
3. Whole grain English muffin toasted with Canadian bacon served with apple slices and a cup of hot chocolate.
4. Low-fat yogurt with bran cereal and raisins.

Lunch/Dinner ideas:
1. Tortilla Wraps: Tofu or lean meat (turkey, chicken, and ham) wrapped with a variety of vegetables (romaine lettuce, spinach leaves, cucumber, red and yellow pepper slices, and mushrooms) in a whole wheat tortilla. Add condiments to taste such as reduced fat mayonnaise, mustard, hummus, or BBQ sauce.
2. Peanut Butter and Fruit Spread Sandwich: Whole wheat bread with natural peanut butter and fruit spread such as Palomar. Add carrot sticks and cherry tomatoes plus a glass of soy milk.
3. Sabra® Hummus To Go: Pre-packaged product with two small containers. One container of hummus, available in a wide array of flavors, and the other with crackers; add side salad and fresh fruit.
4. Pasta Salad with julienne vegetables, shredded chicken or salmon with light vinaigrette dressing plus a glass of V8 juice.

Smart Cooking for Your Health

We all hope for good health and a long, productive life. Fortunately, you play a major role in making that a reality. Many of the health issues that plague our society today come, at least in part, from making poor lifestyle choices. A high-fat, high-calorie diet can put you at risk for high cholesterol, high blood pressure and diabetes, all of which can lead to heart disease and stroke.

One of the keys to getting and staying healthy is making good food choices. The USDA Dietary Guidelines for Americans emphasize the need to reduce the amount of fat, sodium (salt) and added sugar we consume. Sound difficult? It may not be as hard as you think.

By understanding what foods are high in calories, fat, sugar and sodium, you can make better choices. By choosing wisely at the grocery store and making simple substitutions when cooking, you can eat the things you love without putting yourself at risk. Here are a few simple shopping tips that can help you get started

Rather than:

Whole milk
Full-fat sour cream
Ground beef
Whole fat cheese
White rice
Creamy dressing
Potato chips
Candy bars


2%, 1% or skim milk or plain soymilk
Low-fat or non-fat sour cream or plain yogurt
Egg substitute
Ground turkey breast
Reduced-fat cheese
Whole grain rice
Low-fat dressing or vinaigrette
Sugar substitute
Granola bars
Herbs and spice

Reducing the amount of butter, lard and other saturated fats in your diet is another way to protect your arteries and decrease your risk of heart attack or stroke. While completely eliminating these ingredients from the foods you eat is not a realistic solution, cutting down on them or substituting other, healthier, ingredients could be just the ticket.

Instead of using butter as a spread on your bagel or toast, consider using low-fat cream cheese or an all-fruit jam.

Rather than frying meats or vegetables, try dipping them in a beaten egg and then coating with flour, herbs and crushed Corn Flakes or bread crumbs. Then cook them under a broiler which gives them a golden, crisp coating without all the fat.

For cakes and muffins, use applesauce or fruit puree in place of some or all of the butter or oil. As a general rule, use half applesauce and half fat. You will also want to opt for heart healthy oils, like olive oil or canola oil.

For baking, it is best to use canola oil. When cooking, it is better not to substitute reduced-fat margarine or corn oil spreads for regular butter unless a recipe specifically calls for their use. However, you can simply reduce the amount of butter or oil called for in a recipe. This table gives you an example of how much you can safely cut from a recipe and still have delicious results. 


1 teaspoon
1 Tbsp.
2 Tbsp.
1/4 cup
1/3 cup
1/2 cup
2/3 cup
3/4 cup
1 cup

Olive Oil

= 3/4 teaspoon
= 2 1/4 tsp
= 1 1/2 Tbsp.
= 3 Tbsp.
= 1/4 cup
= 1/4 cup + 2 Tbsp.
= 1/2 cup
= 1/2 cup + 1 Tbsp.
= 3/4 cu

You don’t have to skimp on flavor to cut calories and fat from your diet. You just have to know the tricks of the trade!

Loaded Spaghetti

This meatless sauce tastes like old-fashioned Italian spaghetti sauce, is loaded with veggies and has a zesty aroma.

1 Tbsp. olive oil
1 medium onion, chopped
1⁄4 cup chopped green bell pepper
1 medium zucchini, chopped
1 medium carrot, grated
1 Tbsp. dried oregano, basil & thyme
1⁄2 cup fat-free chicken broth
2 cans (28 oz. each) crushed tomatoes, drained
8 oz. spaghetti, preferably whole-wheat
7 garlic cloves, chopped
1 cup chopped mushrooms
2 Tbsp. tomato paste
Salt and pepper

In heavy saucepan, heat oil over medium heat. Add onion, green pepper, zucchini and carrot and sauté 2 minutes. Add oregano, basil, thyme and broth. Stir in tomatoes. Reduce heat and simmer, uncovered, 40 minutes, stirring occasionally. Meanwhile, cook spaghetti according to package directions. To vegetable mixture, add garlic, mushrooms, tomato paste, salt and pepper, to taste. Raise heat to medium, cover and cook 10 minutes. When spaghetti is done, drain and transfer to warm serving bowl. Add sauce and toss.

(Source: American Institute for Cancer Research)

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DeKalb Medical Wellness Center
2665 North Decatur Road
Ground Floor
Decatur, GA 30033


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