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A bowl of guacamole with a basket of chips can add up to quite a few calories and a hefty dose of fat. But substitute pureed frozen peas for some of the avocado, and you can serve a big bowl of this favorite Mexican dip with a clear conscience. The peas add a subtle sweetness and also contribute folate and soluble fiber. Serving suggestion: Serve the guacamole with storebought baked tortilla chips, or homemade chips.

Baked Polenta with Mushrooms & Spinach

The polenta is very soft. You can make the mushroom-spinach stuffing well ahead of time.

Spicy Beef & Lentil Stew

Wedges of a crusty whole wheat loaf are best for absorbing all the juices of this hearty and warming winter stew.

Roast Turkey “Reuben”

An authentic Reuben sandwich is made with corned beef, Swiss cheese, and sauerkraut. The fat and sodium numbers for this classic New York sandwich are way off the chart. So here’s a bow to the original recipe with a nutrition profile that is much more laudable. Roast turkey replaces the fatty corned beef and fresh coleslaw mix replaces the high-sodium sauerkraut. For an interesting twist, the sandwich is spread with cranberry mayonnaise, making it a good option for Thanksgiving leftovers.

Orange-Glazed Roast Pork

Pork tenderloin is the leanest cut: For 3 ounces of cooked, it has only 4.1 g fat (1.4 g saturated), compared with, for example, pork shoulder, which has 11 g fat (3.7 g saturated). Pork tenderloins are often packed 2 to a vacuum-sealed plastic package. Use the one you need, wrap the other and freeze it for a later date. You can serve the pork on its own (see below for a menu suggestion), slice it for sandwiches, add it to a salad, or toss in a pasta sauce.

Plum Buttermilk Muffins

If you can't find ripe plums, don't be dismayed. Slightly tart plums work just as well as ripe ones--the muffins will just be a little less sweet. You can make these with red, black, or green plums. You could also use Italian prune plums, though you will need more than 2 of them to get 1 cup diced.


Sometimes the hankering for something between two pieces of bread becomes overwhelming. Keep your sanity by making a quesadilla with low-carb tortillas. Instead of an overload of cheese and meat, this recipe delivers another high dose of greens. Make sure you squeeze the spinach dry or you will be unhappy with me!

Baked Butternut Squash

Very little is asked of the cook in this recipe, but the rewards, both gustatory and nutritional, are superb. Just note the minuscule amount of fat.

Honey-Broiled Pineapple with Minted Cream

Fresh mint, honey, and ground cardamom add an exotic touch to this creamy sauce served with broiled fresh pineapple. Serve the pineapple warm with the chilled sauce or chill both the sauce and the pineapple. Blanching the mint leaves for 15 seconds softens them; otherwise they would make the sauce seem coarse.

Baked Pumpkin Pudding

Basically just a crustless pumpkin pie, this delicious baked pudding takes advantage of some off-the-shelf ingredients: canned pumpkin pie mix and refrigerated egg substitute. Once the ingredients are assembled (there are only four of them!), it should take only 5 minutes to put the pudding together. The rest is unattended cooking in the oven. Serve the hot pudding with a dollop of lightly sweetened fat-free sour cream or a scoop of low-fat vanilla frozen yogurt.