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Simple Recipe Swaps for a Healthier You

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Last Updated on August 11, 2025 by Daily News Staff

Healthier

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. 17469 detail image embed1

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
  1. 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.
  2. Serve immediately for peak flavor and texture.
Nutritional information per serving: 230 calories: 6 g total fat; 82 mg sodium; 33 g carbohydrates; 5 g fiber; 24 g total sugars; 13 g protein. 17469 detail image embed2

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
  1. In medium bowl, gently stir strawberries, blueberries, honey and cinnamon.
  2. In medium saucepan over medium-high heat, bring water and oats to boil. Boil 5 minutes, stirring occasionally.
  3. 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.
Nutritional information per serving: 238 calories; 2 g total fat; 6 mg cholesterol; 47 mg sodium; 42 mg carbohydrates; 6 g fiber; 21 g total sugars; 16 g protein. 17469 detail image embed3

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
  1. In medium bowl, whisk yogurt and honey until combined.
  2. 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.
  3. Sprinkle almonds over yogurt mixture. Using fingertips, gently press almonds into yogurt mixture.
  4. Sprinkle with mango, blueberries and raspberries. Using fingertips, gently press fruit into yogurt mixture.
  5. Cover dish with plastic wrap or aluminum foil. Freeze overnight.
  6. 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.
Nutritional information per serving: 70 calories; 2 g total fat; 3 mg cholesterol; 15 mg sodium; 10 g carbohydrates; 1 g fiber; 9 g total sugars; 4 g protein.   collect?v=1&tid=UA 482330 7&cid=1955551e 1975 5e52 0cdb 8516071094cd&sc=start&t=pageview&dl=http%3A%2F%2Ftrack.familyfeatures SOURCE: American Heart Association

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recipes

A Delightful Bite for a Bit O’ Luck

Going green for St. Patrick’s Day can stretch beyond beer, clothes and decor – it can even make its way to the dessert table. With a classic recipe and a dash of green food coloring, these Luck O’ the Irish Cupcakes offer a sweet-tooth-satisfying bite as you gather friends and family for the festivities.

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A Delightful Bite for a Bit O' Luck

A Delightful Bite for a Bit O’ Luck

(Feature Impact) Going green for St. Patrick’s Day can stretch beyond beer, clothes and decor – it can even make its way to the dessert table. With a classic recipe and a dash of green food coloring, these Luck O’ the Irish Cupcakes offer a sweet-tooth-satisfying bite as you gather friends and family for the festivities.

Find more holiday-worthy nibbles and noshes throughout the year at Culinary.net.

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Luck O’ the Irish Cupcakes

Recipe adapted from Delish

Prep time: 30 minutes

Cook time: 1 hour

Yield: 12 cupcakes

Cupcakes:

  • 1 2/3    cups all-purpose flour
  • 1 1/2    teaspoons baking powder
  • 1/4       teaspoon baking soda
  • 1/4       teaspoon kosher salt
  • 1          cup granulated sugar
  • 3/4       cup (1 1/2 sticks) unsalted butter, softened
  • 3          large egg whites, at room temperature
  • 1          tablespoon pure vanilla extract
  • 1/2       cup full-fat sour cream, at room temperature
  • 1/2       cup whole milk, at room temperature

Frosting:

  • 1          cup (2 sticks) unsalted butter, softened
  • 4          cups powdered sugar
  • 3          tablespoons heavy cream
  • 2          teaspoons pure vanilla extract
  • 1/8       teaspoon kosher salt
  •             green food coloring
  1. To make cupcakes: Preheat oven to 350 F and arrange rack in center of oven. Line 12-cup muffin tin with paper liners. In medium bowl, whisk flour, baking powder, baking soda and salt.
  2. In large bowl, using handheld mixer on medium-high speed, beat granulated sugar and butter until light and fluffy, 3-4 minutes. Add egg whites and vanilla; beat until smooth, about 2 minutes. Add sour cream and beat until combined.
  3. Add half of dry ingredients to wet ingredients. Beat on low until incorporated. Add milk and beat to combine. Add remaining dry ingredients and beat until combined.
  4. Add batter to liners until three-quarters full. Bake 19-22 minutes, until slightly golden on top.
  5. Remove cupcakes from pan and cool completely.
  6. To make frosting: In large bowl, using handheld mixer on medium-high speed, beat butter until fluffy. Add powdered sugar and beat until combined. Add heavy cream, vanilla and salt; beat until combined. Mix in green food coloring.
  7. Transfer frosting to piping bag and pipe frosting onto cupcakes.

Photo courtesy of Unsplash

    

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track

SOURCE:

Culinary.net

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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Food and Beverage

Manage Busy Spring Schedules with Simple, Nutritious Bowls

To manage busy spring schedules, prepare simple, nutritious bowls at home instead of relying on takeout. Recipes like Chicken and Rice Bowls with Peanut Sauce and Greek-Inspired Power Bowls are quick, customizable, and packed with flavors. Visit DudaFresh.com for more healthy recipes that fit your family’s tastes.

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Manage Busy Spring Schedules with Simple, Nutritious Bowls

(Feature Impact) When jam-packed calendars and seemingly constant takeout orders get you down, diving into a fresh way to rethink homecooked meals can get you and your loved ones into a better-for-you routine.

Close your favorite food delivery app and instead break out the bowls for simple yet nutritious recipes that are equal parts filling and fresh. Easily prepped ahead of time, dishes like Chicken and Rice Bowls with Peanut Sauce provide powerful protein and flavor without the hassle. For added pizzazz, drizzle with extra peanut sauce and squeeze a dash of lime juice.

Or put a tangy twist on a traditional chicken bowl with these Greek-Inspired Power Bowls featuring homemade tzatziki made with Dandy Celery, a naturally sweeter, crispier and less stringy alternative to other celeries. Celebrating its 100th anniversary, it delivers the ultimate snack time (or dinner) crunch and flavor, offering a satisfying complement to sliced chicken, mixed greens, whole-grain quinoa and Kalamata olives.

An added bowl-inspired bonus: These family-friendly recipes can be personalized for taste preferences so no one goes hungry.

Rethink your family’s menu with more quick, nutritious recipes to alleviate the stress of hectic schedules by visiting DudaFresh.com.

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Chicken and Rice Bowls with Peanut Sauce

Recipe courtesy of The Produce Moms
Prep time: 7 minutes
Cook time: 5 minutes
Servings: 2

Creamy Peanut Sauce:

  • 1 1/2    tablespoons soy sauce
  • 1          tablespoon freshly squeezed lime juice
  • 2          teaspoons rice vinegar
  • 1          teaspoon honey
  • 1/4       cup creamy peanut butter
  • 1          tablespoon toasted sesame oil

Bowls:

  • 1          tablespoon olive oil
  • 1          cup cooked, shredded chicken
  • 1          cup cooked brown or jasmine rice
  • 1          cup Dandy celery, julienned
  • 1          cup shredded carrot
  • 1/2       medium English cucumber, thinly sliced
  • 1/4       cup unsalted roasted peanuts, coarsely chopped
  • lime wedges, for serving
  1. To prepare peanut sauce: In small bowl, whisk soy sauce, lime juice, rice vinegar and honey. Add peanut butter and sesame oil. Whisk vigorously until sauce is completely smooth and creamy. Set aside.
  2. To prepare bowls: In nonstick 12-inch skillet over medium-high heat, heat olive oil until simmering. Add shredded chicken and about 3 tablespoons peanut sauce. Stir constantly to coat chicken and heat through, about 3 minutes. Remove from heat and set aside.
  3. To assemble rice bowls: In deep serving bowls, add cooked rice. Top with warm chicken covered in peanut sauce. Arrange celery, carrot and cucumber around chicken. Top with peanuts.
  4. Drizzle remaining peanut sauce over bowls. Serve with lime wedges to squeeze over bowls.
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Greek-Inspired Power Bowls

Recipe courtesy of Anastasiia de la Cruz
Prep time: 20 minutes
Cook time: 15 minutes
Servings: 2

Celery Tzatziki:

  • 1          cup plain, full-fat Greek yogurt
  • 1/2       cup finely chopped Dandy celery
  • 1          tablespoon extra-virgin olive oil
  • 1          tablespoon fresh lemon juice
  • 1          small garlic clove, finely grated
  • 2          tablespoons chopped walnuts (optional)
  • salt, to taste
  • pepper, to taste

Bowls:

  • 2          cups mixed greens
  • 1 1/3    cups cooked, gluten-free, whole-grain quinoa
  • 2          large grilled chicken breasts (about 6 ounces each), sliced
  • 1/2       cup hummus
  • 1/4       cup Kalamata olives, halved
  • 1          tablespoon extra-virgin olive oil, for drizzling
  • fresh herbs, for garnish
  1. To make celery tzatziki: Mix yogurt, celery, olive oil, lemon juice, garlic and walnuts, if desired. Season with salt and pepper, to taste. Stir well. Chill.
  2. To assemble bowls: In two bowls, layer greens and cooked quinoa evenly. Top with grilled chicken.
  3. Spoon 1/4 cup hummus on side of each bowl. Add olives, 2-3 tablespoons tzatziki and drizzle with olive oil.
  4. Sprinkle with fresh herbs.
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<img src="https://erp.featureimpact.com/api/v1/tracking/17834/10247/track.gif" />

SOURCE:

Duda Farm Fresh Foods


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recipes

A Delicious time for a savory Tomato Soup

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Last Updated on March 10, 2026 by Daily News Staff

tomato soup in white ceramic bowl
Photo by Foodie Factor on Pexels.com

We present two recipes for tomato soup, one quick recipe and one for the slow cooker. There are two choices for a delicious time at the dining table.

Simple and Delicious Tomato Soup Recipe

Savory Tomato Soup: A Simple Recipe!

Ingredients:

  • Crushed Tomatoes
  • Onions
  • Butter or Olive Oil
  • Garlic
  • Vegetable Broth

Cook the onions in the butter

  • If you prefer vegan, use oil instead.
  • Don’t brown the onions
  • Wait until bubbles form

Add the garlic and tomatoes

  • Add garlic first
  • Soften it a bit
  • Then add a can of crushed tomatoes

Add the vegetable broth

  • Leave the pot uncovered
  • Cook for 30 minutes
  • Use a blender to make it smooth

Slow Cooker Recipe

Ingredients:

-2 (14.5 ounce) cans diced tomatoes
-1 (14.5 ounce) can chicken broth
-1 (14.5 ounce) can vegetable broth
-1/2 cup diced onion
-1/2 teaspoon garlic powder
-1/2 teaspoon dried basil
-1/2 teaspoon dried oregano
-1/2 teaspoon ground black pepper
-1/4 teaspoon red pepper flakes
-1/4 cup heavy cream

Instructions:

  1. Combine the diced tomatoes, chicken broth, vegetable broth, onion, garlic powder, basil, oregano, black pepper, and red pepper flakes in a slow cooker.
  2. Cover and cook on low heat for 6-8 hours.
  3. Once the soup is cooked, stir in the heavy cream.
  4. Serve with your favorite toppings. Enjoy!
  5. Check out these recipes for Savory Tomato Soup:
  6. https://www.food.com/recipe/savoury-tomato-soup-414409
  7. https://www.thissavoryvegan.com/roasted-garlic-tomato-soup/
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For more recipes and information on Food and Drinks, visit https://stmdailynews.com/category/food-and-beverage/recipes/ for the latest articles.


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