Eating Free Blog

As we transition from those early spring time months of warm beverages and apples galore, we enter a world transformed by summer heat and an abundance of sun-doused produce.  Our disposition to spend more time in the heated outdoors, be it a trail run, time spent gardening or picnicking with friends, makes staying hydrated of…

Who doesn’t love macaroni and cheese?  It’s warm, comforting, and oozing with cheese.  But it’s also usually laden with fat and calories.  A traditional macaroni and cheese can have 800 calories per 2 cup serving and 50 grams of fat! Our reduced- fat version has just 335 calories and 14 grams of fat per 2…

Ingredients: Topping – 1/3 cup panko bread crumbs 1 Tbsp unsalted butter, melted Mac ‘n’ cheese – 8 oz whole wheat macaroni 1 Tbsp unsalted butter 1 ½ Tbsp flour 1 tsp powdered mustard 2 ½ cup 1% milk ½ cup (3 oz) shredded reduced-fat sharp cheddar cheese ½ cup grated Parmesan cheese ½ cup…

Egg dishes are a fast and easy breakfast, and you can load them up with vegetables and lean meats.  But often times they’re also high in cholesterol and fat.  2 wedges, or half of a 9” frittata, can have 652 calories, 44 grams of fat, and 804 mg of cholesterol! In our frittata recipe, you…

Ingredients 1/3 cup chopped 33%-less-sodium ham (3 ounces) 1/2 cup shredded low-fat Jarlsberg cheese (2 ounces) ¼ tsp black pepper 1/8 tsp salt 3 large egg whites 2 large eggs Cooking spray 1/2 cup finely chopped onion 1/2 cup finely chopped bell pepper 1/2 cup (1-inch) slices asparagus 1/4 tsp Italian seasoning Directions Preheat broiler….

Eggplant Parmesan is a popular restaurant dish in which a slice of eggplant is breaded, fried in oil, and topped with tomato sauce and globs of cheese.  While you’re getting a couple servings of vegetables, you’re also getting 620 calories and 26 grams of fat in just 1 cup! In this lightened-up version of Eggplant…

Ingredients Eggplant: 2 large eggs, lightly beaten 1 Tbs water 2 cups whole-wheat panko (Japanese breadcrumbs) ¼ cup (1 ounce) grated fresh Parmigiano-Reggiano cheese 2 (1-pound) eggplants, peeled and cut crosswise into ½ inch thick slices Cooking spray Filling: ½ cup torn fresh basil ¼ cup (1 ounce) grated fresh Parmigiano-Reggiano cheese ½ tsp crushed…

Guest post by Jennifer Nordwall, a freelance contributor to Everyday Health. You might think that summer is a much easier time to seek out local, fresh food in your community. After all, the sun is shining, the earth is green, and there is a farmer’s market around every corner offering farm fresh berries, dark green…

Mashed potatoes are a staple on the holiday dinner table, and they’re a great way to feed a crowd easily and affordably.  Mashed potatoes may be easy on the wallet, but not always on the waist. Just one cup can have 306 calories and 25 grams of fat!  Here is a traditional recipe, made with…

Halloween is upon us and candy and treats are everywhere! How can you keep yourself and your family healthy this holiday when temptations are constant? Use our candy friendly chart below to find your best options. When offering or eating candy choose those towards the top of the chart, as they are lower in calories…