Read the Full LA Times Article

Servings: 4

Prep Time: 10 minutes

Total Time: 10 minutes

Recipe Description:
We like to use chopped frozen peaches, but you can use frozen berries or whatever frozen fruit you have on hand in this ultra-quick frozen yogurt that is made without an ice cream maker.

Recipe Ingredients:

1. 3 1/2 cups coarsely chopped frozen peaches (about 16 ounces)
2. 1/2 cup sugar, preferably superfine (see Note)
3. 1/2 cup nonfat plain yogurt
4. 1 tablespoon lemon juice

Recipe Steps:

1. Combine peaches and sugar in a food processor; pulse until coarsely chopped. Combine yogurt and lemon juice in a measuring cup; with the machine on, gradually pour the mixture through the feed tube. Process until smooth and creamy, scraping down the sides once or twice. Serve immediately.

Recipe Tips & Notes:

1. Note: Superfine sugar dissolves instantly, preventing a grainy texture in cold desserts and beverages. It is available in the baking section of most supermarkets, but if you can’t find it, simply process regular granulated sugar in a food processor or a clean coffee grinder until ground very fine.

Recipe Nutrition:

Per serving: 159 calories; 0 g fat (0 g sat, 0 g mono); 1 mg cholesterol; 40 g carbohydrate; 25 g added sugars; 3 g protein; 2 g fiber; 24 mg sodium; 241 mg potassium

2 1/2 Carbohydrate Servings

“Cranberries are good for kidneys, gastrointestinal and oral health, if unsweetened. They also lower low-density lipoprotein (the ‘bad’ cholesterol), and raise high-density lipoprotein (the ‘good’ cholesterol),” says Phil Lempert, food industry analyst.

The nutrients in cranberries may also aid stroke recovery, prevent cancer and contain anti-bacterial agents. Fresh cranberries are available from late September through early December, but are available frozen year-round.

Read the full UPI Article

Servings: 4

Prep Time: 20 minutes

Total Time: 20 minutes

Recipe Description:

This lively salad captures the essence of early summer with ripe strawberries, chives and baby spinach. To make it a meal, top it with grilled chicken breast.

Recipe Ingredients:

1 tablespoon pure maple syrup or brown sugar

2 tablespoons red-wine vinegar

1 tablespoon extra-virgin olive oil

1/4 teaspoon salt

Freshly ground pepper to taste

3 cups baby spinach

3 cups watercress, tough stems removed

2 1/2 cups sliced fresh strawberries (about 12 ounces)

1/3 cup fresh chives, cut into 2-inch pieces

1/2 cup toasted chopped pecans (see Tip)

1/4 cup crumbled goat cheese

Recipe Steps:

Whisk maple syrup (or brown sugar), vinegar, oil, salt and pepper in a large bowl. Add spinach, watercress, strawberries and chives; toss to coat. Divide the salad among 4 plates and top with pecans and goat cheese.

Recipe Tips & Notes:

Tip: To toast chopped or sliced nuts, stir constantly in a small dry skillet over medium-low heat until fragrant and lightly browned, 2 to 4 minutes.

Recipe Nutrition:

Per serving: 208 calories; 16 g fat (3 g sat, 9 g mono); 4 mg cholesterol; 16 g carbohydrate; 5 g protein; 4 g fiber; 220 mg sodium; 323 mg potassium

Nutrition Bonus: Vitamin C (130% daily value), Vitamin A (60% dv), Folate (20% dv), Magnesium (15% dv).

1/2 Carbohydrate Servings

Exchanges: 1 vegetable, 1/2 fruit, 3 fat

The University at Buffalo public health researchers followed 1,000 adult smokers in the U.S. in an attempt to determine if recent quitters increased their fruit and vegetable consumption or if smokers who ate more fruits and vegetables were more likely to quit. The researchers found that regardless of age, gender or ethnicity, the highest fruit and vegetable consumption group was three times more likely to be successful at smoking cessation after 14 months than the lowest consumption group. The higher consumption groups also smoked less cigarettes per day, started to smoke later in the day and had a lower dependence on nicotine.

Possible explanations for the findings include increased fiber intake, the feeling of a full stomach and fruits and vegetables not enhancing the flavor of cigarettes as some other foods do.

Read the full Newswise article.

Jammy raspberries and rich chocolate combine for a delicious, tart frozen yogurt. It is quick and easy to prepare, but plan ahead if you’re using fresh berries—they take a little longer to freeze. Mini chocolate chips give you the most chocolate in every bite, but any kind of chip will work—dark-chocolate lovers should try bittersweet chips.

Recipe Ingredients:

1. 3 cups fresh or frozen (not thawed) raspberries
2. 2 cups low-fat plain yogurt
3. 1/3 cup sugar
4. 1 1/2 teaspoons vanilla extract
5. 1/2 cup chocolate chips, preferably mini

Recipe Steps:

1. Place raspberries, yogurt, sugar and vanilla in a food processor and process until smooth.
2. Transfer the mixture to an ice cream maker (or see “No Ice Cream Maker?” below). Freeze according to manufacturer’s directions, or until desired consistency. Add chocolate chips during the last 5 minutes of freezing. Transfer to an airtight container and freeze until ready to serve. No Ice Cream Maker? Pour the mixture into a 9-by-13-inch pan and place in the freezer. Stir every few hours, until the mixture is firm along the edges and semi-firm in the center, 2 to 6 hours (using frozen berries will shorten the freezing time). Transfer to a food processor and process until smooth. Transfer to an airtight container, stir in chocolate chips, cover and freeze until ready to serve.

Recipe Nutrition:

Per serving: 148 calories; 4 g fat (2 g sat, 1 g mono); 4 mg cholesterol; 25 g carbohydrate; 4 g protein; 4 g fiber; 45 mg sodium; 253 mg potassium

Nutrition Bonus: Vitamin C (20% daily value), Calcium (15% dv).

1 1/2 Carbohydrate Servings

Exchanges: 1/2 reduced fat milk, 1 other carbohydrate

Prep Time: 1 hour

Total Time: 5 hours

To Make Ahead: Store cooled rolls in an airtight container for up to 1 day. Or individually wrap and freeze in an airtight container for up to 3 months. Reheat stored rolls at 350°F for about 10 minutes; reheat frozen rolls for about 20 minutes.

Recipe Description:

The early American yeast bread, anadama bread, made with molasses and cornmeal, inspired these delicious dinner rolls. We think the sweet figs and floral aniseeds enhance the rich molasses flavor and make the rolls extra festive. Any type of cornmeal works in this recipe, but we especially like how stone-ground cornmeal looks on top of the rolls.

Recipe Ingredients:

1. 1 1/4 cups low-fat milk
2. 1/3 cup molasses
3. 3 tablespoons plus 1 teaspoon canola oil, divided
4. 3/4 cup yellow cornmeal, plus more for sprinkling
5. 1/2 cup warm water (110-115°F)
6. 1 package active dry yeast (about 2 1/4 teaspoons)
7. 2 1/4 cups all-purpose flour, plus more if needed
8. 2 cups whole-wheat flour
9. 1 cup chopped dried figs
10. 1 1/2 teaspoons aniseeds, plus more for sprinkling
11. 1 1/4 teaspoons salt
12. 1 large egg white, beaten, for brushing

Recipe Steps:

1. Combine milk, molasses and 3 tablespoons oil in a medium saucepan. Bring to a boil and transfer to a large bowl; stir in 3/4 cup cornmeal. Let stand until an instant-read thermometer registers between 115°F and 120°F, 15 to 20 minutes.
2. Place water in a small bowl and sprinkle yeast on top. Let stand until the yeast dissolves and looks foamy, about 5 minutes. Stir the yeast into the cornmeal mixture.
3. Using a wooden spoon, gradually stir all-purpose flour, whole-wheat flour, figs, 1 1/2 teaspoons aniseed and salt into the cornmeal mixture until the dough begins to come together but still looks dry. Turn the dough out onto a lightly floured surface and knead until smooth, adding more all-purpose flour by the tablespoonful if needed to prevent sticking, about 10 minutes.
4. Form the dough into a ball. Coat another large bowl with the remaining 1 teaspoon oil. Add the dough and turn to coat. Cover the bowl with plastic wrap. Let the dough rise in a warm, draft-free place until almost doubled, about 1 1/2 hours. Gently punch the dough down.
5. Coat two 9-inch round cake pans or a 9-by-13-inch baking pan with cooking spray. Shape the dough into an 18-inch-long log and cut into 18 equal pieces. Working with one piece at a time, gather and pinch the edges together, shaping it into a rough ball. Place each ball, pinched-side down, on a clean work surface. To shape the dough into a tighter ball, slightly cup your hand over it and move the ball around with a circular motion, keeping the bottom in place while tucking the loose edges into it and stretching the surface of the dough tight. (If the outer skin breaks, set the roll aside and let it rest while rounding the remaining rolls. Reroll once the dough relaxes.) Place the rolls in the prepared pans (or pan). Cover with plastic wrap. Let rise until almost doubled, 1 1/4 to 1 1/2 hours.
6. Preheat oven to 400°F.
7. Brush the tops of the rolls with egg white (you’ll have some left over). Sprinkle with cornmeal and aniseeds, if desired. Place the rolls in the oven and immediately reduce heat to 350°. Bake until golden brown, 25 to 30 minutes. Let cool in the pan for 10 minutes. Turn out onto a wire rack and let cool. Serve warm or at room temperature.

Recipe Nutrition:

Per roll: 191 calories; 3 g fat (0 g sat, 2 g mono); 1 mg cholesterol; 36 g carbohydrate; 5 g protein; 4 g fiber; 178 mg sodium; 231 mg potassium

Nutrition Bonus: Folate (16% daily value).

2 1/2 Carbohydrate Servings

Exchanges: 1 1/2 starch, 1 other carbohydrate, 1 fat

Servings: 5

Prep Time: 25 minutes

Total Time: 25 minutes

Recipe Description:

Pureed berries give the tangy wine vinegar dressing a creamy texture that gently clings to the lettuce and fruit. This is a salad to enjoy when fresh berries are in the market.

Recipe Ingredients:

1. 1 1/2 cups fresh raspberries, divided
2. 1/4 cup extra-virgin olive oil
3. 1/4 cup red-wine vinegar
4. 1 small clove garlic, coarsely chopped
5. 1/4 teaspoon kosher salt
6. 1/8 teaspoon freshly ground pepper
7. 8 cups mixed salad greens
8. 1 ripe mango, diced (see Tip)
9. 1 small ripe avocado, diced
10. 1/2 cup thinly sliced red onion
11. 1/4 cup toasted chopped hazelnuts or sliced almonds (see Tip), optional

Recipe Steps:

1. Puree 1/2 cup raspberries, oil, vinegar, garlic, salt and pepper in a blender until combined.
2. Combine greens, mango, avocado and onion in a large bowl. Pour the dressing on top and gently toss to coat. Divide the salad among 5 salad plates. Top each with the remaining raspberries and sprinkle with nuts, if using.

Recipe Tips & Notes:

1. Tips: To dice a mango:
2. 1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife.
3. 2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.
4. 3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side.
5. 4. Cut the fruit into the desired shape.
6. To toast chopped or sliced nuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.

Recipe Nutrition:

Per serving: 229 calories; 16 g fat (2 g sat, 12 g mono); 0 mg cholesterol; 21 g carbohydrate; 3 g protein; 8 g fiber; 82 mg sodium; 613 mg potassium

Nutrition Bonus: Vitamin C (70% daily value), Vitamin A (60% dv), Folate (36% dv), Potassium (16% dv).

1 Carbohydrate Servings

Exchanges: 1/2 fruit, 2 vegetable, 3 fat

Servings: 4

Prep Time: 35 minutes

Total Time: 35 minutes

Recipe Description:

Lemon zest ties all the flavors together in this light and creamy pasta. Make it a meal: Serve with a salad of sliced fresh mozzarella and cherry tomatoes tossed with a little fresh basil, balsamic vinegar and olive oil.

Recipe Ingredients:

1. 8 ounces whole-wheat penne pasta
2. 1 bunch asparagus, trimmed and cut into 3/4-inch pieces
3. 1 1/2 cups whole milk
4. 4 teaspoons whole-grain mustard
5. 4 teaspoons flour
6. 1/2 teaspoon salt
7. 1/2 teaspoon freshly ground pepper
8. 2 teaspoons extra-virgin olive oil
9. 3 tablespoons minced garlic
10. 2 teaspoons minced fresh tarragon or 1/2 teaspoon dried
11. 1 teaspoon freshly grated lemon zest
12. 2 teaspoons lemon juice
13. 1/2 cup grated Parmesan cheese, divided

Recipe Steps:

1. Bring a large pot of water to a boil. Add pasta and cook for 3 minutes less than the package directions. Add asparagus and continue cooking until the pasta and asparagus are just tender, 3 minutes more. Drain and return to the pot.
2. Meanwhile, whisk milk, mustard, flour, salt and pepper in a medium bowl. Heat oil in a medium saucepan over medium-high heat. Add garlic and cook, stirring, until fragrant and lightly browned, 30 seconds to 1 minute. Whisk in the milk mixture. Bring to a simmer, stirring constantly, and cook until thickened, 1 to 2 minutes. Stir in tarragon, lemon zest and juice.
3. Stir the sauce into the pasta-asparagus mixture. Cook over medium-high heat, stirring, until the sauce is thick, creamy and coats the pasta, 1 to 2 minutes. Stir in 1/4 cup Parmesan. Divide the pasta among 4 bowls and top with the remaining 1/4 cup Parmesan.

Recipe Nutrition:

Per serving: 359 calories; 10 g fat (4 g sat, 4 g mono); 18 mg cholesterol; 55 g carbohydrate; 18 g protein; 7 g fiber; 602 mg sodium; 467 mg potassium

Nutrition Bonus: Folate (38% daily value), Calcium (30% dv), Vitamin C & Zinc (20% dv).

3 Carbohydrate Servings

Exchanges: 3 starch, 1 vegetable, 1 lean meat, 1 1/2 fat