Recipes That'll Leave You Feeling Great

By Beth Cecil
Owensboro Health Healthpark dietitian

I have been asked several times to do a column that consists just of recipes. I thought this was a great idea and the perfect way to wrap up National Nutrition Month.

Since I often preach the importance of eating more fruits and vegetables, I decided to offer some tasty and healthy recipes using fruits and vegetables. I hope you enjoy these and can find ways to incorporate more fruits and veggies into your diet.


Red Pepper Hummus

This is absolutely the best hummus I have ever eaten. If you like hummus, you will love this. And if you have never had hummus, try this and you are sure to be a fan.

Hummus is made from fiber rich garbanzo beans. This soluble fiber can help lower cholesterol and stabilize blood sugar levels after meals. The red peppers in this recipe add a sweet flavor along with a good dose of Vitamin C and Vitamin A. Try this with fresh veggies, baked tortilla chips, pita chips or on a sandwich.

  • 2 (16) ounce cans of garbanzo beans,   drained and rinsed
  • 2 Tablespoons olive oil                        
  • 2 medium red bell peppers, cut into pieces       
  • 2 Tablespoons tahini (sesame seed paste)         
  • 2 Tablespoons lime juice
  • 4 tablespoons water
  • one-half teaspoon garlic powder
  • one-half teaspoon pepper

Combine all ingredients in a food processor and blend until smooth. Makes 16 servings.

Per serving: Calories: 101, Fat: 3.4 grams, (sat: 0.4 grams), Cholesterol: 0 mg, Carbohydrate: 15 grams, Protein: 3.4 grams, Iron: 1 mg, Calcium: 30 mg

Adapted from Bush Brothers & Company

Pineapple Cookies

These low calorie pineapple cookies will literally melt in your mouth. Pineapple is a versatile fruit and a good source of vitamin C.

  • One-fourth cup dark brown sugar                    
  • 1 (20 ounce) can of crushed pineapple (drained)                                                       
  • 3 egg whites                            
  • 1 box yellow cake mix. (Do not cook as directed)
  • one-half cup graham cracker crumbs

Pre-heat the oven to 350 degrees. Spray cookie sheets with non-fat cooking spray. Combine all ingredients and stir until well mixed. Drop by rounded teaspoonfuls onto sprayed cookie sheets. Bake cookies for 11 to 12 minutes or until the bottoms are golden brown. Makes 7 dozen cookies

Per cookie: Calories: 33, Fat: 0.5 grams, Cholesterol: 0 mg, Carbohydrate: 7 grams, Sodium: 50 mg

Adapted from Busy People’s Low-fat Cookbook by Dawn Hall

Carrot Cookies

I wrote about the health benefits of carrots last week and here is another low calorie, super tasty way to enjoy them.

  • 2 cups whole wheat flour   
  • one-half teaspoon ground cloves                              
  • 1 cup sugar   
  • 1 teaspoon cinnamon   
  • 1 teaspoon baking soda  
  • one and one-half cups finely grated carrots                                            
  • 4 egg whites    
  • one-fourth cup powdered sugar                                                
  • One-half cup applesauce

Pre-heat the oven to 350 degrees. Spray cookie sheets with non-fat cooking spray.

Combine all ingredients except powdered sugar in large mixing bowl. Mix well. Drop the cookie dough by rounded teaspoonfuls onto the sprayed cookie sheets. Bake cookies for 6 to7 minutes or until bottoms are lightly browned. Once cooled, sprinkle the tops with powdered sugar. Makes 6 dozen cookies

Per cookie: Calories: 26, Fat: 0 grams, Cholesterol: 0 grams, Carbohydrate: 6 grams, Fiber: 1 gram, Protein: 1 grams, Sodium: 22 mg

Adapted from Busy People’s Low-fat Cookbook by Dawn Hall