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.
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.
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.
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.
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.
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.
SOURCE:
Food and Beverage
Magical Moments Without the Hassle: 3 Parenting Hacks to Help Make Summer Memorable
(Feature Impact) Magical summer moments – road trips, pool days and warm evenings in the backyard – don’t happen by accident.
In fact, making that magic happen may feel like hard work for parents, according to a survey of American parents commissioned by Borden Cheese that discovered the pressure on adults during the summer months is higher than ever. Between scheduling activities, packing endless meals and keeping the family happy, the pressure to create memorable summer moments can quickly drain all the fun out of it.
A majority of respondents (72%) feel summers used to be simpler in terms of activities and expectations, while 89% of that group said it’s important for their children to experience simple summers.
“Summer is the time for enjoying the sunshine, fresh air, endless day time and quality time with family and friends,” said Jenny Mehlman, senior director of marketing, cheese, taste and flavors at Dairy Farmers of America. “Sometimes we get so caught up in the daily hustle, we forget to slow down and enjoy the little moments. Borden Cheese wants to help parents drop the high expectations, embrace a little bit of the mess and remember how good a simple, relaxed summer can feel.”
It’s clear parents are looking for more relaxing summer breaks, both for their children and themselves. Reclaiming family time can start with hacks that simplify summers, a tactic 81% of parents surveyed said they plan to use. Consider these top suggestions from respondents.
Allow More Flexibility with Children’s Routines
Summer offers a welcome break from the rigid schedules of the school year, and nearly half of respondents (45%) are embracing that opportunity by allowing more flexibility in their children’s routines. This might include later bedtimes, slower mornings or less structured playtime, giving families more room to explore, be creative and enjoy spontaneous adventures – the type that many parents remember from their own childhoods.
Prioritize Fun Over Perfection
The pressure to create a picture-perfect summer can become overwhelming. Instead of striving for elaborate vacations or curated calendars, 39% of parents said they plan to be more lenient with the expectations they place on themselves. This “fun over perfection” mindset allows families to focus on connection as parents spend less time worrying about details and more time enjoying simple pleasures from picnics and pool time to game nights at home.
Plan Simpler Meals
One-third of respondents plan to make simpler meals a regular part of their menu, and the majority of parents (84%) said they rely on quick, reliable meal and snack solutions like mac and cheese, deli meat wraps and simple cheese and cracker boards at least once per week during summer months. That’s why Borden Cheese Individually Wrapped Singles are unwrapping the simple, stress-free summer that parents need with family-friendly recipes, easy meal hacks and nostalgia-inducing weekly giveaways designed to give them a well-deserved break. For example, these Juicy Lucy Cheeseburger Sliders can feel a little “extra” without all the extra work. Beware: They’ll disappear fast.
So relax your expectations, embrace the mess and make space for real, carefree fun again. Visit BordenCheese.com/SimpleSummerFun to find more easy, cheesy meal ideas and learn how to participate in weekly giveaways.
Juicy Lucy Cheeseburger Sliders
Prep time: 10 minutes
Cook time: 8-10 minutes
Servings: 4 (2 sliders per serving)
- 1 pound ground beef
- 4 slices Borden American Melts, quartered
- 2 tablespoons finely chopped onion
- 1 tablespoon steakhouse seasoning
- 8 slider buns, toasted
Toppings (optional):
- burger sauce
- caramelized onions
- pickle chips
- Preheat grill or skillet to medium heat.
- Divide beef into 16 balls and flatten into approximately 3-inch patties.
- Place two cheese squares and onions on eight patties then top with remaining patties and press together. Season with steakhouse seasoning.
- Cook sliders 4-5 minutes per side, until cooked through.
- Place on buns and add burger sauce, caramelized onions and pickle chips, as desired. Serve warm.
SOURCE:
Borden
STM Daily News’ Food and Drink section highlights the stories, trends, flavors, and events shaping today’s food culture. From recipes to restaurant news, it keeps readers connected to what’s fresh and worth tasting.
Last Updated on June 23, 2026 by Daily News Staff
(Family Features) Some summertime dishes are just too good to be true. This Easy Pasta Salad is simple enough to become a favorite side and filling enough to serve as a light main course. Enjoy more warm weather recipes by visiting Culinary.net.
Easy Pasta Salad
Recipe courtesy of “Cookin’ Savvy”
Servings: 4-6
- 1 pound pasta noodles of choice
- 1 can (15 ounces) peas, drained
- 1 can (15 ounces) carrots, drained
- 1 package (16 ounces) diced ham
- 1 package (2 1/2 ounces) real bacon pieces
- 1 package (6 ounces) cheddar cheese cubes
- 2 1/2 cups mayonnaise
- 2 tablespoons sugar
- 1/2 cup juice from bread butter pickles
- 1/4 cup balsamic vinegar
- 2 tablespoons mustard
- salt, to taste
- pepper, to taste
- Cook pasta according to package instructions. Drain and place in large bowl. Add peas, carrots, ham, bacon pieces and cheese cubes.
- In separate bowl, mix mayonnaise, sugar, pickle juice, vinegar and mustard. Season with salt and pepper, to taste. Pour mixture over pasta and mix well.
- Refrigerate 1-2 hours before serving.
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Explore the Food and Drink section on STM Daily News for timely coverage of culinary trends, beverage news, seasonal recipes, and food-focused community stories
(Feature Impact) A healthy brain goes beyond reading exercises and completing puzzles – it extends to the kitchen, too. Emerging nutritional science is clear that what people eat doesn’t just fuel the body; it shapes memory, mood and cognitive health.
Among the foods you can include in your diet to give your brain a boost are peanuts and peanut butter, staples valued not only for their convenience but also for their cognitive benefits. In fact, a study published in the “Journal of the Prevention of Alzheimer’s Disease” found adults 60-80 years old who did not eat peanuts and peanut butter regularly were 30-50% more likely to perform poorly on tests measuring learning, memory, language, processing motor speed and attentiveness compared to those who did consumer peanuts and peanut butter.
It’s not just the older generation that can benefit. According to research published in “Clinical Nutrition,” a study of college students ages 18-33 showed consumption of peanuts and peanut butter was associated with improved memory function and decreased anxiety, depression and stress.
Consider this key information from the Georgia Peanut Commission before your next meal planning session.
Nutrients that Give the Brain a Boost
Despite their small stature, peanuts pack a nutrition punch. Their unique blend of various vitamins, minerals and bioactive compounds includes:
- Niacin, which can slow cognitive decline and reduce the risk for Alzheimer’s disease, according to the “Journal of Neurology, Neurosurgery and Psychiatry”
- Vitamin E, found to promote healthy brain aging and delay cognitive decline
- Resveratrol, believed to be beneficial in fighting against Alzheimer’s disease and other nerve degenerating diseases, per the “Journal of Biological Chemistry”
- P-coumaric acid, an antioxidant that appears to target the neurotransmitters in the brain that regulate mood, stress and anxiety
Peace of MIND
Peanuts are included in the MIND diet, a combination of the Mediterranean and DASH diets, which specifically includes foods shown to benefit the brain.
Adding peanuts to your menu can be a breeze. Look no further than a powerful main course like Crunchy and Creamy Cold Green Pea and Peanut Salad, a perfect accompaniment at potlucks and cookouts as an easy side or light main course. Make breakfast-on-the-go part of your daily commute with Flourless Blueberry Muffins that require just five ingredients, including creamy peanut butter, or add a pinch of protein to snack time with Protein Balls that can be refrigerated until hunger strikes.
Brain Food for Thought
Supporting your brain starts with the right nutrition, and evidence makes clear peanuts and peanut butter should be top-of-mind as you head to the grocery store. For help getting started, find more recipes and nutritional information by visiting GAPeanuts.com.
Flourless Blueberry Muffins
Recipe courtesy of The Peanut Institute
Servings: 12
- 2 bananas
- 1 cup creamy peanut butter
- 2 eggs
- 1/2 teaspoon baking powder
- 1 cup blueberries
- Preheat oven to 350 F. Grease muffin pan.
- In blender or food processor, combine bananas, peanut butter, eggs and baking powder; blend until smooth. Fold in blueberries by hand.
- Pour mixture into muffin tin. Bake 12-15 minutes.
- Store in airtight container up to 3 days.
Nutritional information per serving: 155 calories, 10 g carbohydrates, 31 mg cholesterol, 2 g saturated fat, 9 g unsaturated fat, 2 g fiber, 6 g protein, 98 mg sodium, 5 g sugar.
Crunchy and Creamy Cold Green Pea and Peanut Salad
Recipe courtesy of The Peanut Institute
Servings: 8
Dressing:
- 1/3 cup sour cream
- 1 1/2 tablespoons mayonnaise
- 2 teaspoons apple cider vinegar
- 2 teaspoons sugar
Salad:
- 1 package (20 ounces) green peas, frozen
- 1 cup celery, chopped
- 1/3 cup red onions, chopped
- 1 cup dry roasted peanuts
- 6 slices thick cut bacon, cooked and crumbled
- 1 pinch salt, or to taste
- 1 pinch freshly ground black pepper, or to taste
- To make dressing: In small mixing bowl, whisk sour cream, mayonnaise, apple cider vinegar and sugar.
- To make salad: In large mixing bowl, combine frozen green peas, celery and onion. Pour dressing over salad and toss to combine. Refrigerate at least 2 hours.
- Before serving, stir in roasted peanuts and crumbled bacon. Season with salt and freshly ground black pepper.
Nutritional information per serving: 230 calories, 17 g carbohydrates, 12 mg cholesterol, 3 g saturated fat, 9 g unsaturated fat, 5 g fiber, 11 g protein, 249 mg sodium, 6 g sugar, 1 g added sugar.
Protein Balls
Recipe courtesy of The Peanut Institute
Servings: 24
- 1 cup chunky peanut butter
- 1 tablespoon vanilla
- 1/4 cup honey
- 2 cups quick oats
- 2 tablespoons ground flaxseed
- 1/2 cup shredded coconut
- 1/2 cup dried, chopped cranberries
- 1/8 teaspoon iodized salt
- 1/4 cup water
- Using stand mixer, combine peanut butter, vanilla, honey, quick oats, flaxseed, coconut, cranberries, salt and water; mix until well combined.
- Form dough into 1-ounce portions and refrigerate 30 minutes before serving.
Nutritional information per serving: 130 calories, 7 g fat, 14 g carbohydrates, 3 g protein, 2 g fiber, 60 mg sodium.
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STM Daily News’ Food and Drink section highlights the stories, trends, flavors, and events shaping today’s food culture. From recipes to restaurant news, it keeps readers connected to what’s fresh and worth tasting.
