• Dressing
• 1 clove garlic, minced
• ¼ teaspoon salt
• ½ cup buttermilk
• ¼ cup low-fat mayonnaise
• 3 tablespoons chopped fresh oregano or 1 tablespoon dried
• 1 tablespoon distilled white vinegar

• Pasta Salad
• 8 ounces (about 3 cups) whole-wheat fusilli
• 2 cups chopped broccoli
• 1¾ cups halved grape or cherry tomatoes
• 1 15-ounce can chickpeas, rinsed
• ½ cup crumbled feta cheese
• Freshly ground pepper to taste
  

  Broccoli & Feta Pasta Salad

  From: EatingWell Magazine, May/June 2013

  This vegetarian pasta salad recipe is perfect for your next potluck or as an easy side dish. The broccoli keeps it nice and crunchy and the chickpeas add protein. For the best flavor, combine the pasta salad with the dressing about 1 hour before serving.

  Nutrition profile

  • Healthy Aging
  • Healthy Immunity
  • High Fiber
  • Low-Calorie
  • Vegetarian

• ¾ cup whole-wheat flour
• ¾ cup all-purpose flour
• 1 teaspoon baking powder
• ¼ teaspoon baking soda
• ¼ teaspoon salt
• 1 teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• 2 large egg whites, at room temperature (see Tip)
• 1 cup sugar, or ½ cup
• ½ cup unsweetened applesauce
• 2 tablespoons canola oil
• ¼ teaspoon lemon extract, (optional)
• 1 cup grated zucchini, lightly packed (about 8 ounces)
• 2 tablespoons chopped walnuts
  

  Cranberry-Nut Mini Loaves with Flaxseeds

  From: EatingWell Magazine, Fall 2003

  This tender, flavorful version of a holiday staple is made more wholesome with whole-wheat flour and flaxseeds. You can easily double the recipe if you are making these baby loaves as gifts.

  Nutrition profile

  • Heart Healthy
  • High Fiber
  • Low Sodium
  • Vegetarian
  • 1½ cups fresh or frozen cranberries
  • 2 oranges
  • Orange juice, if needed
  • ⅓ cup whole flaxseeds, (see Ingredient note)
  • 1 cup whole-wheat flour
  • 1 cup all-purpose flour
  • 1½ teaspoons baking powder

  • ½ teaspoon baking soda
  • ¼ teaspoon salt
  • 1 large egg
  • ¾ cup sugar
  • ¼ cup canola oil
  • 1 teaspoon vanilla extract
  • ½ cup chopped walnuts, or pecans (2 ounces), divided

  Preparation

  • Active

    30 m

  • Ready In

    1 h 45 m

  1. Preheat oven to 350°F. Coat three 6-by-3-inch mini-loaf pans (2-cup capacity) with cooking spray.
  2. Pulse cranberries in a food processor until coarsely chopped. Grate orange zest to measure 2 tablespoons. Squeeze juice, adding orange juice, if necessary, to measure ¾ cup.
  3. Grind flaxseeds into coarse meal in a clean dry coffee grinder or blender. Transfer to a large bowl. Add whole-wheat flour, all-purpose flour, baking powder, baking soda, and salt; whisk to blend.
  4. Whisk egg, sugar, oil, vanilla and the orange zest and juice in a medium bowl. Add to the flour mixture and mix with a rubber spatula just until the dry ingredients are moistened. Fold in cranberries and ¼ cup nuts. Scrape the batter into the prepared pans, spreading evenly. Sprinkle the loaves with the remaining ¼ cup nuts. Place the pans on a baking sheet.
  5. Bake the loaves until the tops are golden and a cake tester inserted in the center comes out clean, 35 to 45 minutes. Cool in the pans on a wire rack for 10 minutes. Loosen edges and turn the loaves out onto the rack to cool completely before slicing or wrapping.

  • Make Ahead Tip: The loaves will keep, well wrapped, at room temperature for up to 4 days or in the freezer for up to 1 month.
  • Equipment: Three 6-by-3-inch mini-loaf pans
  • Renowned for their nutritional benefits—fiber, lignans (phytochemicals associated with reduced risk of cancer) and omega-3 fatty acids—flaxseeds also contribute a delicious nutty taste to baked goods. Flaxseeds can be found in the natural-foods section of large supermarkets and in natural-foods stores. The seeds must be ground for your body to take advantage of the nutrients. Ground seeds are highly perishable, so grind them just before using. Store whole flaxseeds in the refrigerator or freezer.

   

  Nutrition information

  • Serving size: 1 slice
  • Per serving: 248 calories; 11 g fat(1 g sat); 4 g fiber; 36 g carbohydrates; 5 g protein; 17 mcg folate; 16 mg cholesterol; 15 g sugars; 13 g added sugars; 67 IU vitamin A; 11 mg vitamin C; 60 mg calcium; 1 mg iron; 159 mg sodium; 168 mg potassium
  • Carbohydrate Servings: 2½
  • Exchanges: 1 starch, 1 fat

  “Get Your Orange” Flax Smoothie

  

  “Get Your Orange” Flax Smoothie

  

  From: EatingWell Magazine, January/February 2012

  This bright orange smoothie gets its color from frozen peaches plus carrot and orange juice. Fresh ginger packs a flavorful punch.

  Nutrition profile

  • Gluten-Free
  • Healthy Immunity
  • Heart Healthy
  • High Blood Pressure
  • High Fiber
  • Low Sodium
  • Vegan
  • 2 cups frozen peach slices
  • 1 cup carrot juice
  • 1 cup orange juice
    

  • 2 tablespoons ground flaxseed (see Tip)
  • 1 tablespoon chopped fresh ginger

  Preparation

  • Active

    5 m

  • Ready In

    5 m

  1. Combine peaches, carrot juice, orange juice, flaxseed, and ginger in blender; blend until smooth. Serve immediately.

  • Tip: Look for ground flaxseeds (or flax meal) in the natural-foods section of large supermarkets or in natural-foods stores. Store in the refrigerator or freezer.

   

  Nutrition information

  • Serving size: 1½ cups
  • Per serving: 209 calories; 4 g fat(0 g sat); 6 g fiber; 41 g carbohydrates;5 g protein; 55 mcg folate; 0 mg cholesterol; 28 g sugars; 0 g added sugars; 23,316 IU vitamin A; 82 mg vitamin C; 72 mg calcium; 2 mg iron; 82 mg sodium; 964 mg potassium
  • Nutrition Bonus: Vitamin A (466% daily value), Vitamin C (137% DV)
  • Carbohydrate Servings: 2½
  • Exchanges: 2 fruit, 1½ vegetable, 1 fat

  • Fig ‘n’ Flax Thumbprint Cookies

  

  Fig ‘n’ Flax Thumbprint Cookies

  From: EatingWell Magazine, November/December 2009

  We love how the ground flax adds a nutty flavor and the brown sugar caramelizes on the outside of these thumbprint cookies. Fig preserves make this cookie special; other fruit preserves could be used as well.

  Nutrition profile

  • Low Carbohydrate
  • Vegetarian
  • ½ cup unsalted butter, at room temperature
  • ½ cup packed dark brown sugar, divided
  • 1 large egg, separated
  • 1 teaspoon vanilla extract
  • ½ cup whole-wheat flour
  • ½ cup all-purpose flour

  • 2 tablespoons plus ¼ cup ground flaxseeds (see Note), divided
  • ¼ teaspoon cream of tartar
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • ⅛ teaspoon salt
  • ½ cup fig preserves

  Preparation

  • Active

    45 m

  • Ready In

    1 h 15 m

  1. Preheat oven to 350°F. Line a large baking sheet with parchment paper or a nonstick baking mat.
  2. Beat butter and ¼ cup brown sugar in a medium bowl with an electric mixer on medium-high speed until creamy. Add egg yolk and vanilla and beat until combined.
  3. Whisk whole-wheat flour, all-purpose flour, 2 tablespoons ground flaxseeds, cream of tartar, cinnamon, nutmeg and salt in another bowl. Slowly add the flour mixture to the batter and beat on low until just combined, scraping down the sides as needed.
  4. Place the egg white in a small bowl. Combine the remaining ¼ cup each brown sugar and ground flaxseeds in a shallow dish. Roll slightly rounded teaspoons of dough into balls. Dip one ball at a time into the egg white and then roll in the sugar mixture. Place 2 inches apart on the prepared baking sheet. Press your thumb (or index finger) into the middle of each cookie and spoon enough preserves (about ¼ teaspoon) into the well to fill it.
  5. Bake the cookies in batches until set, 15 to 17 minutes. Transfer to a wire rack to cool.

  • Make Ahead Tip: Store in an airtight container for up to 5 days. Or bake with no preserves and reduce baking time to 12 to 14 minutes; freeze the unfilled cookies for up to 3 months. Defrost at room temperature before filling with preserves.
  • Ingredient Notes: Look for ground flaxseeds (or flax meal) in the natural-foods section of large supermarkets or in natural-foods stores. Store in the refrigerator or freezer.

   

  

  Nutrition information

  • Serving size: 1 cookie
  • Per serving: 81 calories; 4 g fat(2 g sat); 1 g fiber; 11 g carbohydrates;1 g protein; 9 mcg folate; 14 mg cholesterol; 7 g sugars; 5 g added sugars; 104 IU vitamin A; 0 mg vitamin C; 10 mg calcium; 0 mg iron;14 mg sodium; 35 mg potassium
  • Carbohydrate Servings: ½
  • Exchanges: 1 other carbohydrate, 1 fat

  • Red Cabbage Salad with Blue Cheese & Maple-Glazed Walnuts

  

  Red Cabbage Salad with Blue Cheese & Maple-Glazed Walnuts

  From: EatingWell Magazine, March/April 2014

  Serve this hearty salad recipe—combining red cabbage, blue cheese, and glazed walnuts—as an accompaniment to roast pork or chicken. To slice the cabbage quickly, cut the head into wedges and slice in your food processor. A mandoline is also a great tool for the job.

  Nutrition profile

  • Gluten-Free
  • Low Carbohydrate
  • Vegetarian
  • 1 tablespoon crumbled blue cheese
  • ¼ cup extra-virgin olive oil
  • 3 tablespoons red-wine vinegar
  • 1 tablespoon Dijon mustard
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon butter

  • 1 cup walnuts
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • 3 tablespoons pure maple syrup
  • 8 cups very thinly sliced red cabbage
  • 2 scallions, thinly sliced
  • ⅓ cup crumbled blue cheese

  Preparation

  • Active

    35 m

  • Ready In

    35 m

  1. To prepare vinaigrette: Combine 1 tablespoon blue cheese, ¼ cup oil, vinegar, mustard, salt and pepper in a mini food processor or blender; process until creamy.
  2. To prepare salad: Place a piece of parchment or wax paper near your stove. Heat 1 tablespoon oil and butter in a medium skillet over medium heat. Add walnuts and cook, stirring, for 2 minutes. Add salt and pepper and drizzle in maple syrup. Cook, stirring, until the nuts are well coated and have begun to caramelize, 3 to 5 minutes. Transfer to the paper, spooning any remaining syrup over them. Separate the nuts while they’re still warm. Let stand until cool, about 5 minutes.
  3. Place cabbage and scallions in a large bowl. Toss with the vinaigrette. Serve topped with blue cheese and the walnuts.

  • Make Ahead Tip: Store glazed walnuts (Step 2) airtight for up to 1 day.

   

  Nutrition information

  • Serving size: about 1 cup
  • Per serving: 232 calories; 19 g fat(4 g sat); 2 g fiber; 12 g carbohydrates; 4 g protein; 30 mcg folate; 6 mg cholesterol; 8 g sugars; 5 g added sugars; 885 IU vitamin A; 41 mg vitamin C; 91 mg calcium; 1 mg iron; 267 mg sodium; 273 mg potassium
  • Nutrition Bonus: Vitamin C (68% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: ½ other carbohydrates, 1 vegetable, 3½ fat

  • Warm Green Bean Salad with Toasted Walnuts

  

  Warm Green Bean Salad with Toasted Walnuts

  From: EatingWell Magazine, Spring 2004

  This colorful salad makes a fine prelude to a hearty dinner. Walnut oil’s distinctive flavor delivers a rich hit to the dressing.

  Nutrition profile

  • Diabetic Appropriate
  • Gluten-Free
  • Healthy Immunity
  • Heart Healthy
  • High Fiber
  • Low-Calorie
  • Low Carbohydrate
  • Dressing
  • 1 shallot, minced
  • 1 tablespoon red-wine vinegar
  • 1 tablespoon Dijon mustard
  • ¼ teaspoon salt
  • 2 tablespoons walnut oil

  • Salad
  • Freshly ground pepper, to taste
  • 2 tablespoons coarsely chopped walnuts
  • 1½ cups cherry tomatoes halved
  • 2 tablespoons chopped fresh parsley
  • 12 ounces haricots verts, (see Ingredient Note) or green beans, stem ends trimmed
  • 6 cups mâche, (see Ingredient Note) or Boston lettuce, torn into bite-size pieces

  • Active

    30 m

  • Ready In

    30 m

  1. To prepare to dress: Whisk shallot, vinegar, mustard, salt and pepper in a small bowl. Gradually whisk in oil.
  2. Cook haricots verts (or green beans), uncovered, in a large pot of boiling water until crisp-tender; 3 to 4 minutes for haricots verts, 4 to 6 minutes for green beans. Drain, refresh under cold water and pat dry.
  3. Toast walnuts in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 3 minutes. Transfer to a small bowl to cool.
  4. To prepare salad: Combine the beans, tomatoes and parsley in a large bowl. Toss with the dressing. Divide mache (or lettuce) among 6 salad plates. Spoon bean mixture onto the greens, sprinkle with the walnuts and serve.

  • Make Ahead Tip: Cover and refrigerate the dressing (Step 1) for up to 2 days. Blanch beans (Step 2) up to 8 hours ahead; store in the refrigerator in a plastic bag lined with paper towels.
  • Ingredient Notes: Haricots verts is simply French for “green beans.” However, the term is often used for the very slender beans, also called French beans, found in produce markets.
  • Mâche (“mosh”), also known as lamb’s lettuce or corn salad, is a tangy green that resembles watercress. Popular in Europe, it is enjoyed in the first salads of spring. Look for it in specialty stores and farmers’ markets.

  Nutrition information

  • Serving size: about 1½ cups
  • Per serving: 111 calories; 7 g fat(1 g sat); 4 g fiber; 12 g carbohydrates;4 g protein; 84 mcg folate; 0 mg cholesterol; 5 g sugars; 0 g added sugars; 3,494 IU vitamin A; 28 mg vitamin C; 63 mg calcium; 2 mg iron; 141 mg sodium; 567 mg potassium
  • Nutrition Bonus: Vitamin A (70% daily value), Vitamin C (47% DV), Folate (21% DV)
  • Carbohydrate Servings: 1
  • Exchanges: 2½ vegetable, 1½ fatZucchini-Walnut Loaf

  • Zucchini-Walnut Loaf

  

  Zucchini-Walnut Loaf

  From: EatingWell Magazine, Summer 2004

  Lisa Asuncion Feliciano of Manila, Philippines, shared this recipe in our Kitchen to Kitchen department. She recommends making extra loaves when zucchini is abundant because they freeze well.

  Nutrition profile

  • Diabetic Appropriate
  • Heart Healthy
  • Low-Calorie
  • Low Fat
  • Low Sodium
  • Vegetarian

Ingredients4 servings

• 1 large clove garlic, grated
• 1 tablespoon red-wine vinegar
  

  Pompeian Red Wine Vinegar 16 Fl Oz

  $2.79 for 1 itemThru 07/03
• 1 teaspoon extra-virgin olive oil
  

  Bertolli Extra Virgin Olive Oil 17 Fl Oz

  $9.49 for 1 itemThru 01/01
• 1 teaspoon Greek seasoning or Italian seasoning

• ¼ teaspoon salt
  McCormick Sea Salt Grinder 2.12 Oz

  Buy 1 Get 1Thru 07/11
• 1 medium zucchini, cut into large bite-size half-moons (2½ cups)
• 1 medium eggplant, cut into bite-size chunks (3 cups)
• 6 ounces extra-firm tofu, cut into bite-size cubes, or 1 8-ounce block halloumi cheese (see Tips)