recipes
Simple Recipe Swaps for a Healthier You
Last Updated on August 11, 2025 by Daily News Staff
Simple Recipe Swaps for a Healthier You
(Family Features) If the idea of overhauling your family’s menu is stopping you from making healthier choices in the kitchen, you might find relief in knowing simple swaps are all it takes. Instead of sweeping changes that require all new recipes, just changing an ingredient or two in your favorite dishes can put you on a path toward better nutrition. You can boost the nutritional value of meals and support your heart health by making smart substitutions – like using whole grains, healthy oils and lower-sodium options – to reduce saturated fat, added sugars and sodium while adding beneficial nutrients like fiber, protein and healthy fats. Another nutrition-conscious swap you can make easily is opting for fat-free or low-fat plain Greek yogurt in place of full-fat sour cream and other dairy products. A single serving typically provides 10 or more grams of protein and roughly 13% of the daily recommended value of calcium. In fact, according to the American Heart Association, a balanced diet that includes regular consumption of unsweetened, nonfat, plain yogurt for individuals with hypertension may help improve blood pressure outcomes. Start doing your heart a favor with these favorites that replace full-fat ingredients with low-fat or nonfat Greek yogurt, helping you reduce calorie intake and fat content without compromising flavor. Mango and Pineapple Tropical Parfaits capture the flavors of ripe fruit, silky yogurt and crunchy granola in every spoonful of paradise while ruby-red pomegranate and coconut top off this island treasure. Fruity Oatmeal Yogurt Parfaits provide a protein-packed breakfast to start busy days while Frozen Yogurt Bark – a chilled delight with less than 100 calories per serving – helps you indulge without overdoing it. A diet that involves smart swaps like these may contribute to heart health, per the American Heart Association, by providing essential nutrients and supporting healthy blood pressure levels – meaning you’re just a few ingredient substitutions away from enjoying a more nutritious, yet still delicious menu. These yogurt-inspired recipes were developed as part of the American Heart Association’s Healthy for Good Eat Smart initiative, which is nationally supported by Danone. Discover more easy, flavor-packed ways to make your favorite recipes healthier for your heart at heart.org/eatsmart.
Mango and Pineapple Tropical Parfaits
Recipe courtesy of the American Heart Association Servings: 4 (1 parfait per serving)- 1 medium mango, peeled and chopped
- 2 cups nonfat plain Greek yogurt
- 1/2 cup low-fat, no-added-sugar granola
- 1/2 cup diced pineapple
- 1 medium banana, sliced
- 1/4 cup pomegranate seeds or arils
- 2 tablespoons unsweetened flaked coconut
- In each parfait glass, layer 1/4 mango, 1/4 cup yogurt, 1 tablespoon granola, 2 tablespoons pineapple, 1/4 banana slices and 1/4 cup yogurt. Top with remaining granola. Sprinkle with pomegranate seeds and coconut.
- Serve immediately for peak flavor and texture.
Fruity Oatmeal Yogurt Parfaits
Recipe courtesy of the American Heart Association Servings: 4 (1 parfait per serving)- 2 cups fresh or frozen sliced, hulled strawberries, thawed and patted dry if frozen
- 2 cups fresh or frozen blueberries, halved blackberries or both, thawed and patted dry if frozen
- 1 tablespoon, plus 1 teaspoon, honey
- 2 teaspoons ground cinnamon
- 2 cups water
- 1 cup uncooked rolled oats
- 2 cups nonfat plain Greek yogurt
- In medium bowl, gently stir strawberries, blueberries, honey and cinnamon.
- In medium saucepan over medium-high heat, bring water and oats to boil. Boil 5 minutes, stirring occasionally.
- In each parfait glass, layer 1/4 cup oatmeal, 1/4 cup fruit mixture, 1/4 cup yogurt and 1/4 cup fruit mixture. Repeat layers.
Frozen Yogurt Bark
Recipe courtesy of the American Heart Association Servings: 8- 1 1/2 cups low-fat, no-sugar-added vanilla Greek yogurt
- 2 tablespoons honey or pure maple syrup
- 2 tablespoons chopped unsalted almonds
- 1/2 cup finely chopped mango
- 1/2 cup blueberries
- 1/4 cup blackberries or raspberries, chopped if large
- In medium bowl, whisk yogurt and honey until combined.
- Line 13-by-9-by-2-inch baking dish with parchment paper. Using spatula or knife, spread yogurt mixture over paper as thinly as possible.
- Sprinkle almonds over yogurt mixture. Using fingertips, gently press almonds into yogurt mixture.
- Sprinkle with mango, blueberries and raspberries. Using fingertips, gently press fruit into yogurt mixture.
- Cover dish with plastic wrap or aluminum foil. Freeze overnight.
- For serving, remove baking dish from freezer. Gently lift parchment paper from dish and transfer to cutting board. Using hands, break bark into pieces or hit lightly on surface of cutting board. Serve immediately as bark begins to melt 15 minutes after removing from freezer.
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(Feature Impact) Coughs and sniffles don’t have to derail you for long – not with a fresh, homemade stockpot full of Sick Day Chicken Noodle Soup. Loaded with rotisserie chicken, celery and carrots, it’s sure to warm you from the inside-out as a warm, comforting meal. Plus, with eight servings, this dish can help solve dinnertime dilemmas throughout the week by storing leftovers in the refrigerator and reheating on the stove.
Warm up your winter meals with more comforting ideas available at Culinary.net.
Sick Day Chicken Noodle Soup
Recipe adapted from Tastes Better from Scratch
Prep time: 20 minutes
Cook time: 20 minutes
Servings: 8
- 1/2 tablespoon butter
- 2 ribs celery, diced
- 3-4 large carrots, diced
- 1 clove garlic, minced
- 10 cups chicken stock or broth
- 1/8 teaspoon dried rosemary
- 1/8 teaspoon dried thyme
- 1/8 teaspoon crushed red pepper flakes
- salt, to taste
- pepper, to taste
- chicken bouillon cubes (optional)
- 4 cups dry egg noodles
- 3 cups cooked rotisserie chicken
- In large stockpot over medium-high heat, saute butter, celery and carrots 3 minutes. Add garlic and cook 30 seconds.
- Add chicken stock or broth and season with rosemary, thyme and crushed red pepper. Add salt and pepper, to taste. Taste and add chicken bouillon cubes, if desired, for flavor.
- Bring to boil. Add noodles and cook until al dente. Remove from heat once noodles are tender.
- Add chicken. Taste and adjust seasoning as desired.
Photo courtesy of Shutterstock
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At our core, we at STM Daily News, strive to keep you informed and inspired with the freshest content on all things food and beverage. From mouthwatering recipes to intriguing articles, we’re here to satisfy your appetite for culinary knowledge.
Visit our Food & Drink section to get the latest on Foodie News and recipes, offering a delightful blend of culinary inspiration and gastronomic trends to elevate your dining experience. https://stmdailynews.com/food-and-drink/
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Last Updated on February 15, 2026 by Daily News Staff
A Medley of Garden Veggies
(Family Features) If your garden is overflowing, look no further than Thyme-Roasted Garden Veggies as a mouthwatering fall side dish. Zucchini, squash, tomato and carrot collide in this shareable dish that’s perfect for autumn get-togethers. Find main dishes to pair with these delicious roasted vegetables by visiting Culinary.net.
Thyme-Roasted Garden Veggies
Recipe courtesy of “Cookin’ Savvy” Servings: 4-6- 2 zucchinis
- 2 yellow squashes
- 2 tomatoes
- 2 carrots
- avocado oil
- 2 tablespoons thyme
- 2 tablespoons minced garlic
- salt, to taste
- pepper, to taste
- 1 cup shredded Parmesan cheese
- Heat oven or grill to 425 F.
- Cut zucchinis, squashes, tomatoes and carrots into bite-sized pieces. Place on lined baking sheet. Drizzle with avocado oil. Sprinkle with thyme and garlic then season with salt and pepper, to taste. Top with Parmesan cheese.
- Bake or grill 30 minutes until fork tender.
At our core, we at STM Daily News, strive to keep you informed and inspired with the freshest content on all things food and beverage. From mouthwatering recipes to intriguing articles, we’re here to satisfy your appetite for culinary knowledge.
Visit our Food & Drink section to get the latest on Foodie News and recipes, offering a delightful blend of culinary inspiration and gastronomic trends to elevate your dining experience. https://stmdailynews.com/food-and-drink/
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Subscribe to get the latest posts sent to your email.
Food and Beverage
Hearty Ways to Warm Up Winter
During cold winter days, cozy up with comforting dishes like Pumpkin Chili and Pumpkin Mac n’ Cheese, utilizing Green Giant 100% Pure Pumpkin for added warmth and nutrition. These recipes are quick to prepare and offer delicious flavors, perfect for family meals. Discover more comforting options at greengiantvegetables.com.
(Family Features) Coming inside from a cold day calls for moments spent under a blanket, around a warm fire and curled up with a hot bowl of delicious, comforting food. From chili to pasta, your winter menu is sure to feature filling dishes that warm you and your loved ones from the inside out.
For example, you can beat the chill with Pumpkin Chili, which uses Green Giant 100% Pure Pumpkin for a thicker, creamier texture and subtly sweet, earthy flavor. Plus, it comes together in around 30 minutes as an easy solution for busy weeknights or weekend fun.
Switch up pasta night with Pumpkin Mac n’ Cheese for a rich, velvety texture that features cheddar and gruyere cheeses, but you can substitute other favorites like Monterey Jack, fontina or gouda. The extra creamy texture and flavor from cream cheese means you can save time without making a traditional cream sauce using flour for added convenience.
These hearty, filling recipes feature delicious, nutritious and high-quality Green Giant 100% Pure Pumpkin that adds warmth to the menu all year long mixed into baked goods, morning smoothies and more. With special care and premium quality in mind, the non-GMO pumpkin grown in the USA without preservatives can be your new go-to.
To find more ways to warm up this winter, visit greengiantvegetables.com.
Pumpkin Chili
Prep time: 10 minutes
Cook time: 23 minutes
Servings: 4
- 2 tablespoons olive oil
- 1 green bell pepper, chopped
- 1 yellow onion, chopped
- 1 pound ground turkey
- 1 tablespoon chili powder
- 1 teaspoon smoked paprika
- 2 teaspoons cumin
- 1/2 teaspoon garlic powder
- 1 cup chicken broth
- 1 can (15 ounces) diced tomatoes
- 1 can (15 ounces) Green Giant 100% Pure Pumpkin
- 1 can (15 ounces) red kidney beans, drained and rinsed
- In Dutch oven over medium heat, heat oil. Add bell pepper and onion. Saute 5 minutes.
- Add ground turkey and separate with spatula. Cook 5 minutes, stirring occasionally. Stir in chili powder, paprika, cumin and garlic powder.
- Add broth, tomatoes and pumpkin. Bring to boil and reduce heat to low. Simmer 10 minutes. Add kidney beans and simmer 3 minutes.
- Ladle into bowls and serve hot.
Pumpkin Mac n’ Cheese
Prep time: 15 minutes
Cook time: 26 minutes
Servings: 10
- 1 1/2 pounds shell pasta
- 3 tablespoons unsalted butter
- 2 teaspoons minced garlic
- 1 tablespoon fresh chopped sage
- 4 ounces cream cheese, cubed
- 2 cans (15 ounces each) Green Giant 100% Pure Pumpkin
- 2 cups whole milk
- 2 1/2 cups freshly grated sharp cheddar cheese
- 2 1/2 cups freshly grated gruyere cheese
- 2 teaspoons Dijon mustard
- 1 teaspoon salt
- 1/4 teaspoon cracked black pepper
- Cook pasta according to package directions. Drain pasta when al dente, about 8 minutes.
- In large skillet or Dutch oven over medium heat, heat butter. Add garlic and sage; saute 1-2 minutes, until garlic is lightly browned. Add cream cheese and pumpkin. Heat until cream cheese is melted and stir to combine.
- Gradually stir in milk, cheddar and gruyere. Stir in Dijon mustard, salt and pepper. Heat until cheese is melted and sauce is creamy, about 3 minutes.
- Fold in cooked pasta.
SOURCE:
Green Giant
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