RECIPES

Recipe: Sweet carrots
Dietitian's tip: Carrots — an excellent source of beta carotene — keep well for up to two weeks if they're refrigerated, unwashed and in plastic bags. If you bought them with their green tops still attached, trim off the greens before storing or else they'll deplete moisture from the roots.

SERVES 4

Ingredients
1/2 cup water
1/4 teaspoon salt
2 cups shredded carrots
1 teaspoon trans-free margarine
Sugar substitute, to taste
1 teaspoon lemon juice
4 tablespoons fresh parsley, chopped
Directions
In a small saucepan, bring the water to a boil. Add the salt and shredded carrots. Cover and cook until water is evaporated, about 5 minutes. Remove carrots from the heat. Stir in the margarine, sugar substitute, lemon juice and parsley. Serve immediately.

Nutritional Analysis(per serving)

Serving size: 1/2 cup
Calories
40
Cholesterol
0 mg
Protein
1 g
Sodium
167 mg
Carbohydrate
6 g
Fiber
2 g
Total fat
1.5 g
Potassium
251 mg
Saturated fat
trace
Calcium
21 mg
Monounsaturated fat
0.5 g



By Mayo Clinic Staff

Recipe: Hummus

Dietitian's tip: Serve this easy Mediterranean spread with warmed whole-wheat pita bread. For a different taste you can substitute white, butter or lima beans for garbanzos and 1 teaspoon toasted ground cumin seeds for the paprika.

MAKES 3 CUPS

Ingredients
2 cans (16 ounces each) reduced-sodium garbanzos, rinsed and drained except for 1/4 cup liquid
1 tablespoon extra-virgin olive oil
1/4 cup lemon juice
2 garlic cloves, minced
1/4 teaspoon cracked black pepper
1/4 teaspoon paprika
3 tablespoons tahini (sesame paste)
2 tablespoons chopped Italian flat-leaf parsley
Directions
In a blender or food processor, add the garbanzos. Process to puree. Combine the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley. Blend well. Add the reserved liquid, 1 tablespoon at a time until the mixture has the consistency of a thick spread. Serve immediately or cover and refrigerate until ready to serve.

Nutritional Analysis(per serving)
Serving size: 2 tablespoons
Calories
48
Cholesterol
0 mg
Protein
2 g
Sodium
106 mg
Carbohydrate
6 g
Fiber
2 g
Total fat
2 g
Potassium
15 mg
Saturated fat
< 1 g
Calcium
15 mg
Monounsaturated fat
1 g


MAYO CLINIC HEALTHY WEIGHT
Recipe: Crispy potato skins

Dietitian's tip: You can use any number of herbs or spices to season the potato skins. Try fresh basil, chives, dill, garlic, cayenne pepper, caraway seed, tarragon or thyme.

SERVES 2

Ingredients
2 medium russet potatoes
Butter-flavored cooking spray
1 tablespoon minced fresh rosemary
1/8 teaspoon freshly ground black pepper
Directions
Preheat the oven to 375 F.
Wash the potatoes and pierce with a fork. Place in the oven and bake until the skins are crisp, about 1 hour.
Carefully — potatoes will be very hot — cut the potatoes in half and scoop out the pulp, leaving about 1/8 inch of the potato flesh attached to the skin. Save the pulp for another use.
Spray the inside of each potato skin with butter-flavored cooking spray. Press in the rosemary and pepper. Return the skins to the oven for 5 to 10 minutes. Serve immediately.

Nutritional Analysis(per serving)
Serving size: 2 potato skin halves
Calories
114
Cholesterol
0 mg
Protein
2 g
Sodium
12 mg
Carbohydrate
27 g
Fiber
4 g
Total fat
0 g
Potassium
332 mg
Saturated fat
0 g
Calcium
20 mg
Monounsaturated fat
0 g