Quick and healthy

Want to try some healthy and quick recipes? These are delicious, heart healthy and quick. It’s food loaded with flavor, but low in salt. Or, if you prefer, the salt can be optional. – Pat

Grasshopper mousse

 1 small box sugar-free instant white chocolate pudding

2 cups fat-free milk

½ teaspoon peppermint extract

3-4 drops green food coloring

2 cups fat-free whipped topping

2 chocolate graham cracker squares, crushed

In a medium bowl, mix pudding with milk, peppermint extract, and food coloring, stir constantly with a wire whisk for 2 minutes. Refrigerate for 5 minutes. Add whipped topping and mix well. Spoon the pudding mixture in a medium serving bowl or individual parfait glasses. Top with crushed chocolate graham crackers.


Oven-fried pork loin

¼ cup cornflake crumbs

¼ teaspoon dried thyme

¼ teaspoon dried sage

1/8 teaspoon salt (optional)

1/8 teaspoon black pepper

1 pound boneless top loin pork chops (about ¾ -inch to 1-inch thick) well trimmed.

Preheat oven to 350 degrees. Spray an 8 x 8-in baking dish with nonstick cooking spray. Mix the first five ingredients in a plastic bag. Place a couple pieces of pork in the plastic bag and shake to coat evenly. Arrange pork in the baking pan so that they are not touching. Bake for 20-25 minutes or until pork is cooked.


Roasted root vegetables

4 small thin-skinned new potatoes, not peeled (about ¾ pound)

2 cups whole baby carrots

1 onion, cut into eighths

1 tablespoon chopped garlic

1 tablespoon olive oil

¼ teaspoon dried thyme

¼ teaspoon dried rosemary

¼ ground black pepper

¼ teaspoon salt (optional)

Preheat oven to 475 degrees. Cut each potato into eight wedges. Add to a large bowl along with the carrots and onions. Add remaining ingredients and toss to coat. Arrange vegetables, so that they are not crowded, in a 9 x 13 x 2-inch baking pan that has been sprayed with nonstick cooking spray. Roast 15 minutes. Stir and turn vegetables. Return to oven for an additional 15 minutes or until vegetables are tender.


Banana milk shake

½ small banana

½ cup fat-free milk

¼ teaspoon almond extract

2 ice cubes (optional)

Sweetener to taste: 1 teaspoon sugar or the equivalent in artificial sweetener.

Process the first four ingredients in a blender until smooth. Sweeten to taste. Note: use frozen bananas to give an ice cream-like texture. Start with fresh bananas and freeze them tin the peel. The frozen peel will turn black but the inside will remain a creamy white. Let them set out at room temperature about 10 minutes for easier peeling.

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