COOKING CLINIC
Recipe makeovers: 5 ways to create healthy recipes
Ingredient substitutions: Make the switch for healthier recipes
Adjusting the servings: Considerations for scaling a recipe



Slide show: Portion control for weight loss
10 great health foods for eating well

Here's our guide to spring's finest. Find out about the fruits that are in season now — from apricots to watermelon. Our guide, from FoodFit founder and CEO Ellen Haas' book, Great Adventures in Food, tells you what to look for at the market, how to store the fruit at home and how to prepare it, plus great recipes.

Fruits

Apricots Blueberries Cantaloupe Casaba Melon Cherries
Currants Figs Nectarines Papayas Pineapples
Raspberries Rhubarb Strawberries
see also:
Spring Vegetable Guide Summer Vegetable Guide Summer Fruit GuideFall Vegetable Guide Fall Fruit GuideWinter Vegetable Guide Winter Fruit Guide

related links:
FDA's Tips for Handling Fresh Produce

NOTE: An excellent source contains more than 20 percent of the Daily Value for that nutrient. A good source contains between 10 and 19 percent of the Daily Value.

Here's our guide, from FoodFit founder and CEO Ellen Haas' book, Great Adventures in Food, to spring's finest. Find out about the vegetables that are in season now — from asparagus to Swiss chard. We'll tell you what to look for at the market, how to store the vegetables at home and how to cook them, plus great recipes. Remember, spring begins in late March and runs until mid-June so if you can't find a fruit or vegetable, ask your grocer when it will be in stock.
Vegetables
Asparagus Beans, Snap Carrots Fennel Garlic
Okra Onions Onions, Green Peas, English Peas, Sugar Snap
Rhubarb Shallot Spinach Swiss Chard
see also:
Spring Fruit Guide Summer Vegetable Guide Summer Fruit GuideFall Vegetable Guide Fall Fruit GuideWinter Vegetable Guide Winter Fruit Guide

Here's our guide to summer's finest. Find out about the fruits that are in season now — from apricots to watermelon. Our guide, from FoodFit founder and CEO Ellen Haas' book, Great Adventures in Food, tells you what to look for at the market, how to store the fruit at home and how to prepare it, plus great recipes.
Fruits
ApricotsAsian PearsBlackberriesCantaloupeCasaba MelonCherries Crenshaw MelonCurrants
FigsGooseberriesGrapesGuavaHoneydew MelonHuckleberriesLychee NutMangoes
NectarinesPapayasPeachesPlumsRaspberriesStrawberriesWatermelon
see also:
Summer Vegetable GuideFall Vegetable Guide Fall Fruit GuideWinter Vegetable Guide Winter Fruit GuideSpring Vegetable Guide Spring Fruit Guide

Here's our guide, from FoodFit founder and CEO Ellen Haas' book, Great Adventures in Food, to summer's bounty. Find out about the vegetables that are in season now — from arugula to zucchini. We'll tell you what to look for at the market, how to store the vegetables at home and how to cook them, plus great recipes. Remember, summer begins in mid-June and runs until late September so if you can't find a fruit or vegetable, ask your grocer when it will be in stock.
Vegetables
ArugulaAvocadosBeans, GreenBeansBeetsCollardsCornCucumber
EggplantGarlicKohlrabiMushroomsOkraOnionsPeas, Sugar, SnapPeppers
PotatoesShallotsSquash, SummerSwiss chardTomatoesZucchini
see also:
Summer Fruit GuideFall Vegetable Guide Fall Fruit GuideWinter Vegetable Guide Winter Fruit GuideSpring Vegetable Guide Spring Fruit Guide

Here's our guide to the fall harvest. Find out about the fruit that's in season now — from grapefruits to kiwi to clementines with our guide from FoodFit founder and CEO Ellen Haas' book, Great Adventures in Food. We'll tell you what to look for at the market, how to store the fruit at home, how to cook it, plus great recipes.
Fruits

ApplesBananasClementinesCranberriesGrapes
GrapefruitKiwiKumquatOrangesPears
PersimmonsPomegranatesQuincesSatsuma Mandarin OrangesTangerines
see also:
Fall Vegetable Guide Winter Vegetable Guide Winter Fruit GuideSpring Vegetable Guide Spring Fruit GuideSummer Vegetable Guide Summer Fruit Guide

Here's our guide to the fall harvest. Find out about the vegetables that are in season now — from bok choy to leeks to watercress with our guide from FoodFit founder and CEO Ellen Haas' book Great Adventures in Food. We'll tell you what to look for at the market, how to store the vegetables at home and how to cook them, plus great recipes.
Vegetables
AvocadosBeansBeetsBok ChoyBroccoliBroccoli RabeBrussels SproutsCabbageCarrotsCauliflower
Celery Root (Celeriac)ChestnutsCollardsGarlicJerusalem ArtichokesKaleLeeksLettuceParsnips
PumpkinRutabagaSalsifySnow PeasSpinachSquash (Winter)Sweet PotatoesSwiss ChardTurnipsWatercress
see also:
Fall Fruit Guide Winter Vegetable Guide Winter Fruit GuideSpring Vegetable Guide Spring Fruit GuideSummer Vegetable Guide Summer Fruit Guide

Here's our guide to winter's bounty. Find out about the fruit that is in season now - from grapefruits to kiwi to clementines with our guide from FoodFit founder and CEO Ellen Haas' book, Great Adventures in Food. We'll tell you what to look for at the market, how to store the fruit at home, how to cook it, plus great recipes.
Fruits

BananasBlood OrangesClementinesCranberriesGrapes (Red)GrapefruitsKiwi
KumquatOrangesPassion FruitPearsPersimmonsPomegranatesPummelo
RhubarbSatsuma OrangesTangeloTangerineUgli Fruit
see also:
Winter Vegetable GuideSpring Vegetable Guide Spring Fruit GuideSummer Vegetable Guide Summer Fruit GuideFall Vegetable Guide Fall Fruit Guide

Here's our guide to winter's bounty. Find out about the vegetables that are in season now — from chestnuts to kale to rutabagas with our guide from FoodFit founder and CEO Ellen Haas' book Great Adventures in Food. We'll tell you what to look for at the market, how to store the vegetables at home and how to cook them, plus great recipes.
Vegetables

ArtichokesAvocadoBok ChoyBroccoliBroccoli RabeBrussels SproutsCabbageCauliflower
Celery RootChestnutsJerusalem ArtichokesKaleLettuceParsnipsRadishes
RhubarbRutabagaSalsifySnow PeasSquash (Winter)Sweet PotatoesTurnips (White)Watercress
see also:
Winter Fruit GuideSpring Vegetable Guide Spring Fruit GuideSummer Vegetable Guide Summer Fruit GuideFall Vegetable Guide Fall Fruit Guide

Oranges
Oranges are sunshine in winter—sweet-tasting, cold-fighting fruit wonders. They make a great gift. Who isn't happy when a bright-colored box of citrus arrives in the mail? Best of all, oranges not only taste good, they're good for you.

Nutritionally A-Peeling
Oranges are an awesome source of vitamin C. One medium-sized orange supplies about 120 percent of a day's worth. All that C helps prevent colds and makes it harder for the body to become infected.They're also chock full of fiber, folate, and as a bonus for your bones, they have almost 10 percent of a day's worth of calcium. That's not bad for 80 calories.

Section by Section
Today, markets are filled with so many different kinds of zesty oranges, it's tough to choose. We'll take you section by section down the fruit aisle. Remember, look for citrus that's heavy for its size and thin-skinned.

Blood Oranges: Sweet flavor and an exotic red color.
Clementines: Sweet and seedless, they last for up to a month in the refrigerator.
Jaffa oranges: Originally from Israel. Good for juicing and cooking.
Navel oranges: Known for easy peeling and separation.
Satsumas: (Japanese mandarins) Even though most of us have only had canned, fresh Satsumas are delicious and perfect in salads. Also good with poultry.
Tangelos: A Mandarin-grapefruit cross that is very juicy, rich and tangy.
Tangerines: Loose skin lets tangerines peel easily. Their tart flavor is a great addition to green salads.
Temple oranges: A Mandarin-navel orange cross that has spicy flavor and is easy to peel.
Valencia oranges: Mostly used for processing into juice. Half the Florida crop are Valencias.

Planning Healthy Meals
Building a foundation for healthy meals is about more than the foods you choose. It includes meal planning, nutrition information and food safety.
Cooking Corner

Kid-Friendly Breakfast Recipes
Food Diary (PDF)
Storage Tips for Winter Produce
Tips for Preparing Party Appetizers
Food Diary - Expanded (PDF)
Meal Planning 101
How to Stock Your Baking Pantry
When to Throw Food Out
Pack Nutrition Into Your Food Choices
Build a Basic Pantry

Feeding Kids


Eat Well, Be Active!
Start Your Preschooler on the Path to Healthy Eating (PDF)
Healthy Eating for Your Preschooler
Parents . . . Get Straight A's With a Healthy Breakfast (PDF) Spanish
Healthy Snacks for Home and School (PDF)
Parents . . . Get Straight A's With a Healthy Breakfast (PDF) English
Get Packin' - Tips For a Healthy Lunchbox
Be a Healthy Eating Role Model
Recipes for Kids
Teen Nutrition: Helping Teens Make Healthy Choices
Back-to-School Lunches That Make the Grade
Smart Snacking Tips for Children

Quick Meals


Six Ingredients or Less

Stuffed Potatoes
London Broil with Fresh Mushroom Salsa Sauce
Chicken Chili Salad
Rainbow Pizza
Cottage Cheese Salad with Feta and Nuts
Summer Squash Casserole
Ranch Chicken
Portobello Mushrooms with Sun-Dried Tomatoes
Peanut Butter Pork Skewers
Broiled Halibut with Tangy Yogurt Sauce
Taco Meatloaf
4-Cheese Pesto Ravioli with Artichoke Hearts
Caesar Shrimp and Pasta
Easy Baked Salmon
Easy Lasagna


One-Pot Dishes

Vegetable Casserole
Seafood Chipotle
Fiesta Chicken Dinner
Pasta with Creamy Chicken & Broccoli
Spaghetti with Creamy Sun-Dried Tomato Sauce
Summer Rice Salad
Garlic Roasted Red Skin Potato Soup
Impossibly Easy Taco Pie
One-Pan Pasta
Kielbasa Skillet
Zucchini Stew
Easy Taco Salad


Kid-Friendly

Silly Spaghetti Casserole
Spinach Squares
Cheese & Fruit Kabobs
Chicken Squares
Pigs in a Blanket
Fruit Pizza
Easy Cheesy Skillet Frittata
Garden Fish Packets
Mini Maui Pizza Pies
Chicken Cordon Blue
Chicken Rolls
15-Miinute Beef Fajitas


Vegetarian Dishes

Eggplant Parmigiana
Southwestern Black Bean Cakes with Guacamole
Vegetarian Buckwheat Chili
Spinach Stuffed Green Peppers
Polenta Primavera
Cucumber Couscous Salad
California Grilled Veggie Sandwich
Vegetable Parmesan Bake
Baked Boca Penne
Baja Bean Salad
Hip Huevos with Avocado Salsa
Vegetable Casserole


Crock-Pot Dishes

Crock-Pot Creamy Red Potatoes
Crock-Pot Chili
Cranberry Pork Roast
Zesty Meatball Sandwiches
Slow-Cooker Beef and Bean Burritos
Chicken Cordon Bleu


Make Aheads

Salmon Quiche
Zesty Meatball Sandwiches
Ziti Alfredo with Vegetables
Summer Salad
Garlic Good Crab Cakes
Light and Lazy Lasagna
Easy Chicken Enchiladas
Cold Beet Soup (Chukandar Soup)
Peanut Thai Noodle Salad


Breakfast

Chocorazz Smoothies
Berry Smoothie Pancakes
Cream Cheese Clouds
Toast Danish
Cheese Baked Eggs
Super-Fast Smoothie
Strawberry Club Sandwiches
Breakfast Burritos
Baked Pumpkin Bread
French Toast Casserole
Apple Bagel Sandwich
Ginger Bran Muffins


Lunch

Garden Quesadillas
Lowfat Cha-Cha Chalupas
Lunch Time Salad
Grilled Eggplant, Cheese, and Roasted Pepper Sandwiches
Make-Ahead Lunch Wraps
Orange Chicken Salad
Caesar Chicken Wraps
Pizza in a Pita

Functional Foods
Functional foods have benefits beyond the usual food nutrients. To get their full benefits, eat foods from all food groups.

Complete Functional Food List
Dairy, Meats, Beans & Nuts, Vegetables, Fruit


cheese

almonds

broccoli

blueberries

milk

salmon

garlic

citrus fruit

yogurt

soy

spinach

cranberries

tuna

tomatoes

strawberries

walnuts


Grains
Sweets, Fats, Other beverages
flaxseed

avocado

hot cocoa

oatmeal

chocolate

milk

whole grains

olive oil

red wine

tea



Printer-Friendly Functional Foods List (PDF)

Garden Recipes
Appetizer recipes
Bread recipes
Breakfast recipes
Cake recipes
Compilation recipes
Condiment recipes
Cookie recipes
Dessert recipes
Drink recipes
Meat & Entree recipes
Other recipes
Pasta recipes
Pie recipes
Rice recipes
Salad recipes
Sandwich recipes
Snack recipes
Soups, Stews & Chili recipes
Stuffing & Dressing recipes
Vegetable recipes

RICE

There are so many varieties of rice, you can have a different kind every night of the week. Asian lore says that rice calms the nerves, banishes depression and strengthens the internal organs. It's also an important part of a low-fat diet, so break out your rice-cooker. Our guide comes from FoodFit founder and CEO Ellen Haas' book, Great Adventures in Food.
Rice

Basmati

Black

Carolina

Converted

Della

Enriched

Instant
Jasmine

Long-Grain (Brown)

Long-Grain (White)

Louisiana Pecan

Medium-Grain (Brown)

Medium-Grain (White)

Risotto
Short-Grain (brown)

Short-Grain (white)

Sticky

Sushi

Texmati

Wild Rice

BEANS

Our guide to beans comes from FoodFit founder and CEO Ellen Haas' book, Great Adventures in Food. To get the best from your beans, unless otherwise indicated, they need to be soaked first. To soak, cover beans in a bowl with 2 to 3 inches of cold water. Let soak at least 12 hours or overnight in the refrigerator. For a quicker soak, cover the beans in a saucepan with 2 to 3 inches of cold water, bring to a boil for 2 minutes, remove from heat, cover, and let stand for 1 to 2 hours. Drain and cook.
Beans

Adzuki (Aduki)

Black Turtle

Black-Eyed Peas

Cranberry

Fava (Broad)

Garbanzo (chickpeas)
Great Northern

Kidney (Cannellini)

LentilsLima (Butter Beans)

NavyPinto
Runner

Soy

Split Peas

White: Small White or Peas

CHEESE

Everyone loves cheese, but as health-conscious consumers know, certain varieties have a high fat content. When eaten in moderation however, cheese livens up dishes and offers nutritional benefits. One serving of cheese contains 20% of the recommended daily intake of calcium and is equivalent to one serving of protein. Any way you slice or spread it, cheese adds flavor and richness to everything it’s added to. So, take a tour of our cheese course and don’t be afraid to enjoy this wonderful, creamy invention.


Cheeses
American

Asiago

Blue

Boursin

Brie

Brin d'Amour

Camembert

Cheddar

Cheshire

Chèvre (Goat Cheese)

Colby

Cottage Cheese

Cream Cheese

Dry Jack
Edam

Emmental

Feta

Fontina

Gorgonzola

Gouda

Gruyere

Havarti

Jarlsberg

Limburger

Manchego

Mascarpone

Monterey Jack

Mozzarella (Fresh)
Mozzarella (Processed)

Muenster

Munster

Neufchatel

Parmesan

Parrano

Pecorino

Pecorino Romano

Provolone

Ricotta

Romano

Roquefort

Stilton

Swiss

Textures:
Soft Cheeses

Semi-Soft to Semi-Hard Cheeses

Hard Cheeses

Hard Grating Cheeses