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By Rachel Johnson, CD, MS, RD , Gundersen Nutrition Therapy Find Healthy Recipes Simple swaps to reduce sodium and calories, and improve satisfaction. While some recipes may seem a bit

Rice and beans recipe Makes 4 servings Ingredients 8 oz. Saffron Yellow Rice Mix* 1 (15 oz.) can great Northern beans 1 (15 oz.) can cut green beans Cumin, to

Makes 2 servings Ingredients 3 Tbsp. Chia seeds ¾ cup milk of your choice ¼ cup chopped dates ½ tsp. vanilla extract Preparation Combine the chia seeds, milk, dates and

Mashed cauliflower recipe Makes 4 servings Ingredients 1 head cauliflower ¼ cup lite sour cream ¼ tsp. garlic powder ½ tsp. pepper ⅛ tsp. salt 2 Tbsp. parmesan cheese Preparation

Oatmeal pancakes recipe Makes 10 pancakes Ingredients 1/3 cup whole wheat flour 2 ½ tsp. baking powder 1 tsp. vanilla 1 ½ cups skim milk 2 cups oatmeal 2 eggs

Sage polenta recipe Makes 4 servings Ingredients 3 cups low-fat (1%) milk ⅔ cup yellow, enriched cornmeal 2 Tbsp. olive oil 2 Tbsp. fresh sage leaves, torn into small pieces

Mexican skillet recipe Makes 5 servings Ingredients 1 (lb.) 90% lean ground beef 1 large onion, chopped 1 can (14 ½ oz.) diced tomatoes, undrained 1 can (8 oz.) tomato

Makes 4 servings Ingredients 2 cups cooked pinto beans or 1 (15 oz.) can of pinto beans (no salt added) 1 cup dry brown rice 2 cups water ½ medium

Makes 4 servings Ingredients ½ cup blueberries 1 ¼ cup whole wheat flour 1 egg 1 ¼ cup buttermilk ¼ cup sugar 1 tsp. baking powder 1 tsp. baking soda

Makes 10 servings Ingredients 1 ½ cups whole wheat flour* 1 ½ cups bread flour or all-purpose flour ¼ tsp. active dry yeast 1 tsp. salt 1 ½ cups lukewarm

Makes 1 serving Ingredients ¾ cup 100% berry-based juice* ½ cup raspberry-flavored yogurt ½ banana ½ cup packed spinach 1 Tbsp. ground flaxseed 1 cup raspberries, frozen or fresh Preparation

Homemade instant oatmeal recipe Makes 13 cups mix or 26 servings (½ cup each) Ingredients 6 ½ cups quick oats 3 ¼ cup old-fashioned oats 2 ½ cup non-fat dry

Butterfinger crunch dessert recipe Makes 15 servings Ingredients 1 ½ cups cold skim milk 1 package (1 ounce) sugar-free instant vanilla pudding mix 2 cartons (8 ounces each) frozen fat-free

Spicy pumpkin seeds recipe Makes 4 serving Ingredients 1 cup pumpkin seeds 2 tsp. olive oil ½ tsp. garlic powder ¼ tsp. cayenne pepper ⅛ tsp. salt Preparation Preheat oven

Serves 4 Ingredients 1 cup dried French green lentils, rinsed 3 cups chicken broth 1 bay leaf 1 large carrot, diced 2 stalks celery, diced ¼ tsp. dried ground thyme

Makes 6 servings Ingredients 4 Tbsp. unsalted butter ½ medium onion, chopped 2 garlic cloves, minced 4 Tbsp. all-purpose flour 2 cups chicken broth 1 cup water ½ tsp. ground

Quick German meatballs recipe Makes 6 servings (4 meatballs/serving) Ingredients 1 ½ lb. lean ground round 2 eggs, beaten 2 Tbsp. dry bread crumbs 2 Tbsp. fresh onion, minced 2

Makes 8 servings Ingredients 2 medium zucchini 2 medium yellow squash 1 (15 oz.) can of northern beans 15 oz. ricotta cheese 2 cups shredded mozzarella 1 (15 oz.) can

6 servings Try out this nutrient dense dish as a twist to your traditional holiday sides this year. This dish is packed with delicious veggies that will help you on

Peanut butter fruit dip recipe Makes 4 servings Ingredients ¼ cup smooth peanut butter 1 (6 oz.) low-fat vanilla yogurt ½ cup Cool Whip Preparation Place peanut butter and yogurt