Want the crisp crunch of French Fries without all the fat? Try these roasted “fries” for a delicious alternative. Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES | Culinary Medicine Low Calorie | Low Cholesterol | Low Fat | High Fiber Healthy French “Fries” Recipe Editor's comment- This recipe is appropriate for a low calorie, low fat, low cholesterol, high fiber, vegan dietary regimen. Ingredients: 2 medium russet potatoes 2 Tbsp olive oil ½ tsp salt ½ tsp garlic powder ½ tsp paprika ¼ tsp pepper ¼ tsp turmeric Directions: Preheat oven to 425°F and line a baking sheet with parchment paper. Wash potatoes (do not peel to add fiber and crunch) and cut into thin strips (about ¼-by-¼ inch) Soak potato strips in cold water for 10 to 15 minutes. Remove from bowl, rinse, and dry with a paper towel. Toss fries with oil. Mix dry spices together in a small bowl. Slowly add spice mixture to fries, tossing to ensure spices are distributed evenly. Distribute fries in a single layer on the baking sheet. Place in preheated oven and bake for 30 to 40 minutes, or until they are golden brown with crispy edges. Nutritional Information Servings 2 Nutrition Facts Per serving Calories 185, Total Fat 4g, Saturated Fat 0.5g, Cholesterol 0 mg, Total Carbohydrate 32g, Dietary fiber 4g, Protein 5g, Potassium 996mg, Sodium 500mg Chef and Author : Lori A Smolin, PhD and Mary B Grosvenor, MS,RD Medically Reviewed by FibonacciMD editors. Learn more about potatoes, read our Culinary Medicine article Potatoes: Unfairly Maligned? Have you considered air frying? Read our The Future of Frying in it " One study found that air-fried potatoes contained an average of 70% less fat than deep-fried ( source ), while another found about 50% higher levels of slowly digestible starches, which help reduce rapid rises in blood sugar after eating ( source ). More healthy potato recipes: Flavors of Fall Casserole Recipe (a potatoe and apple casserole) Salmon with Asparagus and Rainbow Potatoes Recipe

This easy baked apple recipe is a delicious and nutritious way to enjoy a classic dessert. Packed with flavor and nutrients, it's the perfect treat for any time of year. Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES | Culinary Medicine Low-Fat | Low-Cholesterol | High-Fiber Healthy Baked Apple Recipe Easy, delicious, and nutritious way to enjoy an apple. Ingredients: 4 apples ¼ cup roughly chopped walnuts ¼ c raisins 2 tbsp brown sugar 1 tsp cinnamon 1 tsp lemon juice 2 tsp butter Cooking spray Directions: Preheat oven to 375°F. Wash apples and cut about 1 inch around the stem, use a spoon to scoop out the seeds. Leave to bottom intact to hold in the filling Mix raisins, walnuts, cinnamon, lemon juice, and brown sugar in a small bowl Spray muffin tin with cooking spray and add the apples. (If you don’t have a muffin tin, you can use an oven proof pan.) Spoon raisin, nut, spice mixture into center openings of the apples Top each apple with ½ tsp of butter Bake for 25 minutes, let cool for a few minutes prior to serving Nutritional Information Servings: 4 Calories 195, Total Fat 7g, Saturated Fat 1.8g, Cholesterol 5 mg, Total Carbohydrate 34g, Dietary fiber 5g, Protein 2g, Potassium 300mg, Sodium 20mg Chef and Author : Mary B Grosvenor, MS, RD Medically Reviewed by FibonacciMD editors. Looking for a comforting side dish? Our Flavors of Fall Casserole Recipe combines apples and potatoes for a delicious, autumnal treat.

Discover a Healthy and Delicious Way to Enjoy Brussels Sprouts. Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES | Culinary Medicine Low-Calorie | Low-Fat | Low-Cholesterol | Fiber | Protein Healthy Brussels Sprouts Recipe Try these delicious Brussels sprouts with the savory flavor of bacon and the sweetness of pistachios. For a vegan version, eliminate the bacon, increase the olive oil to 2 tsp. Don’t forget the pistachios. Ingredients: ½ pound fresh Brussels sprouts 2 strips bacon, raw 1 tsp olive oil ½ tsp salt ¼ tsp pepper ¼ c chopped pistachio nuts Directions: Wash sprouts, cut them in quarters, and set aside. Cook bacon in fry pan over medium heat until crisp (about 5 minutes). Remove bacon from pan, drain bacon fat and add olive oil to the same pan. Add Brussels sprouts and cook until slightly browned (about 10 minutes). Break bacon into small pieces and stir into Brussels. Add chopped pistachios Reduce heat and leave in pan for 5 minutes, stirring occasionally. Sprinkle with salt and pepper. Serve warm. Editor's note- This recipe is appropriate for a low calorie, low fat, and low cholesterol dietary regimen. Includes a good amount of fiber and protein as well. Nutritional Information Servings: 4 Calories 97 Total Fat 6 g, Saturated Fat 1.1g, Cholesterol 4 mg, Total Carbohydrate 7g, Dietary fiber 3.3g, Protein 5g, Potassium 321mg, Sodium 372mg Chef and Author : Mary B Grosvenor, MS, RD and Lori A Smolin, PhD Medically Reviewed by FibonacciMD editors. Learn more about the history and health benefits of Brussels Sprouts in Brussels Sprouts: From Dreaded to Delectable Looking for a comforting side dish? Our Flavors of Fall Casserole Recipe combines apples and potatoes for a delicious, autumnal treat.

Lifafa: Spinach, Mushroom, Feta Rolls Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES  | Culinary Medicine   Low-Calorie | Low-Fat | Low-Cholesterol | Low-Carb Healthy Lifafa Recipe This vegetarian middle eastern style finger food can be served as an appetizer or with a vegetable as a meal. Ingredients: 4 sheets of frozen phyllo dough 1 tsp olive oil 2 shallots, thinly sliced 1 clove garlic, diced ¾ cup diced cremini mushrooms ¾ cup cooked chopped spinach ½ tsp salt ½ tsp black pepper ½ tsp cardamom ½ tsp cinnamon ½ cup chopped pistachios ¾ cup crumbled feta 3 tbsp butter Instructions Thaw phyllo and cover with a damp towel to keep from drying out Preheat oven to 350°F and prepare baking sheet with cooking spray or parchment paper For filling Heat olive oil in fry pan on medium heat, add sliced shallots and sauté until soft, about 3 minutes, add garlic and cook for another minute Add diced mushrooms, cook for 3-4 minutes until soft Stir in salt, pepper, cardamon and cinnamon Mix in chopped spinach and heat through Turn down heat and gently stir in feta and pistachios To assemble rolls Melt butter and paint onto a rectangle of phyllo, top with another rectangle and butter until you have 3 layers. Add 2 tbsp filling to lower end of the buttered phyllo stack, fold end over filling, fold in sides and roll Repeat process to make 12 rolls Place on prepared baking sheet and bake for 12-15 minutes, until golden brown Drizzle with pomegranate molasses or serve with tzatziki dipping sauce Editor's Note- t his recipe is appropriate for a low calorie, low fat, low cholesterol, and low carb lacto-vegetarian dietary regimen. Nutritional Information Makes 12 rolls Nutrients in a serving of 3 rolls:  Calories 80, Total Fat 5g, Saturated Fat 1.6g, Cholesterol 5.0 mg, Total Carbohydrate 7g, Dietary fiber 1.3g, Protein 2g, Potassium 150mg, Sodium 240mg Chef and Author : Mary B Grosvenor, MS, RD  and Lori A Smolin, PhD Medically Reviewed by FibonacciMD editors.

Healthy & Festive: Orange Cranberry Salad Recipe A healthy and refreshing winter salad made with juicy oranges, tart cranberries, and sweet grapes. Low calorie, high fiber, and a great source of vitamin C. Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES  | Culinary Medicine   Low-Calorie | Low-Fat | High-Fiber | High-Potassium Orange Cranberry Salad Recipe Enjoy this bright winter salad. When little fresh produce is available, this nutritious fruit salad can add a delicious side dish to your winter meal. Refrigerating overnight allows the flavors to blend and the salad to chill evenly.   Ingredients: 4 large blood oranges 4 large navel oranges 1/2 cup dried cranberries 6 whole cloves 1 T sugar 1 cup red seedless grapes, cut crosswise ¾ cup orange juice Instructions Peel oranges and remove as much of white pith as you can, (remaining pith will disappear during an overnight refrigeration). Combine orange juice, sugar, and cloves in a quart saucepan. Bring to a boil on medium heat, stirring frequently. Once boiling, reduce heat and add dried cranberries. Cook covered for 5 minutes on low heat Turn off heat and stir in oranges, allow to rest for 15 minutes. Mix in grapes. Transfer to bowl, cover and refrigerate for a couple of hours or overnight. Editor's Note- t his recipe is a l ow calorie, low fat, high fiber, high potassium, vegan!  Daily potassium intake from fresh foods helps blood pressure!  Avoid if you are on low potassium regimen. Nutritional Information Makes 8 Servings Nutrients in a serving:  Calories 100, Total Fat 0.4g, Saturated Fat 0g, Cholesterol 0 mg, Total Carbohydrate 28g, Dietary fiber 4g, Protein 1.6g, Potassium 330mg, Sodium 2mg Chef and Author : Mary B Grosvenor, MS, RD   Medically Reviewed by FibonacciMD editors.

Easy & Delicious: Pomegranate Chicken A flavorful and healthy recipe for Pomegranate Chicken. This easy-to-make dish features tender chicken glazed with a tangy pomegranate sauce. Perfect for a weeknight meal or a special occasion. Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES  | Culinary Medicine   Low-Calorie | Low-Cholesterol | High-Protein Pomegranate Chicken Recipe This festive colorful dish adds a tangy pomegranate sweetness to a simple chicken meal. Plan ahead when making it; allowing it to marinate for four or more hours infuses the flavor throughout the chicken.   Ingredients: 8 boneless skinless chicken thighs 1 tsp salt 2 tsp olive oil 1/2 +1/4 cup pomegranate molasses 1/2 cup pomegranate juice 3 cloves garlic, diced 1/8 c honey 2 Tbsp balsamic vinegar 1/4 tsp red pepper flakes 1 Tbsp lime juice 1 cup rice, uncooked, white or brown  1/2 cup pomegranate arils (the little berries) 3-4 sprigs fresh parsley Instructions Salt chicken thighs and let set for 15-30 minutes Prepare a marinade by whisking together the olive oil, ½ cup pomegranate molasses, pomegranate juice, diced garlic, honey, balsamic vinegar, red pepper flakes,& lime juice. Mix the chicken & marinade in a bowl. Cover and refrigerate for 4 to 24 hrs. Preheat oven to 375 degrees. Add chicken & marinade to oven proof pot and cook uncovered for 30 to 40 minutes until internal temperature reaches 165 degrees. Cook rice.  Spoon chicken over rice and drizzle with remaining ¼ cup pomegranate molasses. Top with pomegranate arils and parsley Nutritional Information Makes 8 Servings (1 chicken thigh and 1/2 cup rice) Nutrients in a serving:  Calories 275, Total Fat 10g, Saturated Fat 2.3g, Cholesterol 90 mg, Total Carbohydrate 27g, Dietary fiber 1.4g, Protein 24g, Potassium 365mg, Sodium 352mg Chef and Author : Mary B Grosvenor, MS, RD  and Lori A Smolin, PhD Medically Reviewed by FibonacciMD editors.

This hearty, nutrient-rich vegetarian chili is the perfect guilt-free comfort food. Low in calories, fat, and cholesterol—high in fiber and protein. A win for your health and taste buds! Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES | Culinary Medicine Low-Calorie | Low-Fat | Low-Cholesterol | High-Fiber | High-Protein Healthy Veggie Chili This chili recipe is appropriate for low-calorie, high-fiber, low-cholesterol, low-fat, high-protein, and vegetarian diet regimens. Ingredients: 1 medium onion, chopped 1 medium pepper, chopped 2 cloves garlic, minced 1 tsp olive oil 1 tsp cumin 1 tsp Frank's Hot Sauce Salt and pepper 1 19-oz red kidney beans (drained) 1 19-oz can white kidney beans (drained) 1 28-oz can diced tomatoes 1 14-oz can tomato sauce 3 carrots, sliced 3 celery stalks, chopped 2 tbsp chili powder Directions: Heat oil in a large pot. Saute onions, garlic, carrots, peppers, and celery over medium heat. Add cumin, hot sauce, pepper, and salt, and saute until crisp/lightly browned. Add the rest of the ingredients and boil. Reduce heat and simmer for 45-55 minutes. Nutritional Information Servings: 6 Nutrition Facts Per serving Total calories: 136 Total fat: 3.2 g Total carbohydrates: 30.7 g Dietary fiber: 15.5 g Cholesterol: 0 mg Protein: 9.7 g Saturated fat: 0.5 g Sodium: 572 mg Sugars: 7.3 g Chef and Author: Lori Weiss Medically Reviewed by FibonacciMD editors. initially posted 2/2023

This vibrant vegetarian pasta dish with zucchini is a burst of flavor! Zucchini takes center stage, sautéed with aromatic herbs and spices, then tossed with a creamy pesto sauce. The addition of sun-dried tomatoes adds a touch of sweetness and a delightful tang. Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES  | Culinary Medicine   Recipe This vegetarian pasta bowl is loaded with zucchini and spiced up with pesto and sun-dried tomatoes. For more protein, stir in some cooked chicken or shrimp.  Ingredients: 1 Tbsp olive oil 1 clove garlic, minced ½ small onion or 2 shallots, diced 3-4 medium zucchinis, sliced ½ tsp dried basil ½ tsp red pepper flakes 1 ½ tsp dried chives (or 1 Tbsp fresh) 1 tsp lemon juice 2 Tbsp sun dried tomatoes packed in oil, diced ½ cup prepared pesto ½ pound rotini or other small pasta Freshly grated parmesan cheese for garnish  Instructions Heat olive oil in large fry pan. Add onion or shallots and cook on medium heat for about 3 minutes. Reduce heat and add garlic, basil, red pepper flakes, and chives to pan and cook for 2 more minutes. Add sliced zucchini, lemon juice, and sun-dried tomatoes. Cook over medium heat for about 8 minutes until zucchini softens. Stir frequently. Cook pasta according to package directions. Drain pasta. Return to pot and stir in pesto.   Spoon pasta with pesto into serving bowls and top with zucchini mixture.  Garnish with fresh grated parmesan cheese. Nutritional Information Makes 4 Servings Nutrients in a serving:  Calories 400 Total Fat 14 g, Saturated Fat 2.6g, Cholesterol 2.5 mg,  Total Carbohydrate 50g, Dietary fiber 5g, Protein 12g, Potassium 715mg, Sodium 300mg Chef and Author : Mary B Grosvenor, MS, RD  and Lori A Smolin, PhD Medically Reviewed by FibonacciMD editors. more about the health benefits of zucchini in " Keen on Zucchini " more zucchini recipes: Chicken Noodle Soup with Zoodles Shrimp Scampi with Zucchini Noodles

Transform frozen broccoli, cauliflower, and carrots into a flavorful and healthy side dish with this easy roasting method. Get perfectly browned and crispy vegetables every time! Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES  | Culinary Medicine   Recipe This simple delicious side dish is made by adding the still frozen vegetables to a preheated pan, so the vegetables quickly become brown and crispy.  Ingredients: 12oz frozen broccoli, cauliflower and carrots 2 Tbsp olive oil ¼ tsp red pepper flakes ½ tsp salt ¼ tsp coarse black pepper ½ tsp garlic powder 2 Tbsp grated parmesan cheese Instructions Pre-heat oven to 425 degrees Once oven reaches temperature, place sheet pan in oven Measure spices and parmesan into a small bowl, mix well Break up any vegetables that are frozen together and toss with olive oil in a medium bowl  Remove heated sheet pan from oven and spread vegetables on the hot pan so they are not touching. Return pan to oven and cook for 12 minutes Take pan from oven and mix the vegetables, making a mound in the center of the pan Sprinkle ½ of the spice/parmesan mixture over the mound and then spread out the vegetables as before Return to oven for 4 minutes Remove from oven, stir, and add remaining spice/parmesan mixture Return to oven and cook until lightly browned. This will take anywhere from 2 to 6 minutes. Check frequently to be sure they are not getting too dark Nutritional Information Makes 4 Servings Nutrients in a serving:  Calories  55, Total Fat 3g, Saturated Fat 0.6g, Cholesterol 1 mg,  Total Carbohydrate 5g, Dietary fiber 1.5g, Protein 1.8g, Potassium 255mg, Sodium 205mg  Chef and Author : Mary B Grosvenor, MS, RD   Medically Reviewed by FibonacciMD editors. Editor’s note: appropriate for low-calorie, low fat, low cholesterol dietary regimen. Use parmesan cheese without rennet and then appropriate for lacto-vegetarian diet too.

Enjoy tender chicken and broccoli in a sweet garlic sauce! This easy recipe features a whole bulb of mellowed garlic for a surprisingly sweet flavor. Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES  | Culinary Medicine   Recipe This garlic lover’s dish contains an entire bulb of garlic yet has a surprisingly sweet taste. Simmering the garlic in vinegar mellows the characteristic pungent flavor of garlic so it can be eaten like a vegetable.  Ingredients: 3 Tbsp vegetable oil 2 pounds boneless skinless chicken breasts  1 bulb of garlic cloves 1/8 tsp red pepper flakes 2/3 cup white vinegar  1/4 cup low sodium soy sauce 3 Tbsp honey 1/8 tsp black pepper 1/4 tsp salt   3 cups broccoli florets Sesame seeds for garnish Instructions Heat oil in a Dutch oven or large fry pan with a lid. Brown chicken in batches – about 3 minutes on each side. Remove from pan. Drain all but about 2 Tbsp of liquid from pan. Cut the top off the garlic bulb and peel away the paper skin from each of the cloves. Slice most of the cloves, leaving a few whole to showcase the garlic.  Add garlic and red pepper flakes to the pan and sauté for 2 minutes.  Combine vinegar and soy sauce. Add to pan, stirring to deglaze.  Stir in honey, salt, and pepper. Bring to a boil and then reduce heat to a simmer. Add chicken back to the pan and simmer uncovered for 10 minutes. Add broccoli florets. Cook covered for about 5 minutes until broccoli softens. Uncover the pan and continue to simmer until chicken reaches 165 degrees and sauce is slightly thickened. Garnish with sesame seeds. Serve over rice or noodles.  Nutritional Information Makes 4 Servings Nutrients in a serving:  Calories  390, Total Fat 9g, Saturated Fat 1.5 g, Cholesterol 166mg,  Total Carbohydrate 20g, Dietary fiber 2g, Protein 55g, Potassium 1085mg, Sodium 920mg Chef and Author : Lori A Smolin, PhD and Mary B Grosvenor, MS, RD nutritionist authors Medically Reviewed by FibonacciMD editors. Editor’s Note- This recipe is appropriate for a low-calorie, low carb, low saturated fat, high protein, high potassium dietary regimen.

Enjoy a healthy twist on a classic with this Chicken Noodle Soup recipe featuring zoodles (zucchini noodles). Low-calorie, low-carb, and packed with flavor, it's a perfect weeknight meal. Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES  | Culinary Medicine   Recipe This flavorful and healthy Chicken Noodle Soup recipe uses zucchini noodles instead of traditional pasta, making it a delicious and nutritious meal. Editor's comments: Appropriate for low-calorie, low-cholesterol, low-carbohydrate, high-protein diet regimens. Ingredients: 2 tbsp olive oil, divided 1 lb boneless, skinless chicken breasts, cut into 1-in. chunks Kosher salt and freshly ground black pepper 3 cloves garlic, minced 1 onion, diced 3 carrots, peeled and diced 2 stalks celery, diced 0.5 tsp dried thyme 4 cups chicken stock 1 bay leaf 1 lb (3 medium-sized) zucchini, spiralized 2 tbsp lemon juice, freshly squeezed 2 tbsp fresh parsley leaves, chopped Instructions Heat 1 tbsp olive oil in a large stockpot or Dutch oven over medium heat.  Season chicken with salt and pepper, to taste.  Add chicken to the stockpot and cook until golden, about 2-3 minutes; set aside.  Add remaining 1 tbsp oil to the stockpot. Add garlic, onion, carrots, and celery.  Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in thyme and rosemary until fragrant, about 1 minute.  Whisk in chicken stock, bay leaf, and 2 cups water; bring to a boil. Stir in zucchini noodles and chicken; reduce heat and simmer until zucchini is tender, about 3-5 minutes.  Stir in lemon juice; season with salt and pepper, to taste. Serve immediately, garnished with parsley. Nutritional Information Makes 6 Servings Nutrients in a serving:   Calories: 227, Total fat: 10.9 g, Saturated fat: 2.4 g, Cholesterol: 67 mg, Sodium: 610 mg, Total carbohydrate: 8.7 g, Dietary fiber: 2.2 g,Total sugars: 4.3 g, Protein: 23.9 g Chef and Author : Justin Gillette, Certified Executive Chef Medically Reviewed by FibonacciMD editors. more about the health benefits of zucchini in " Keen on Zucchini " more zucchini recipes: Zesty Zucchini with Pesto Pasta Shrimp Scampi with Zucchini Noodles

This Shrimp Scampi with Zucchini Noodles recipe is a flavor explosion! Tender shrimp are sautéed with garlic and red pepper flakes, then finished with a splash of zesty lemon juice and white wine. The zucchini noodles adds a refreshing crunch and a boost of vitamins. Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES  | Culinary Medicine   Recipe This recipe is perfect for lacto-pescatarians, offering a balanced blend of nutrition. It's low in calories and high in protein, making it an excellent option for those watching their intake. Additionally, it's relatively low in cholesterol and high in fiber while being low in carbohydrates for those following a pescatarian diet. A great choice for anyone looking for a healthy, satisfying meal! Ingredients: 2 tbsp unsalted butter 1 lb medium shrimp, peeled and deveined 3 cloves garlic, minced 0.5 tsp red pepper flakes, or more, to taste 0.25 cup white wine Juice of 1 lemon Kosher salt and freshly ground black pepper, to taste 1.5 lb (4 medium-sized) zucchini, spiralized 2 tbsp Parmesan cheese,* freshly grated (optional: for lacto-vegetarians, use rennet-free alternative) 2 tbsp fresh parsley, chopped (optional) Instructions Melt butter in a large skillet over medium-high heat. Add shrimp, garlic, and red pepper flakes. Cook, stirring occasionally, until pink (about 2-3 min). Stir in wine and lemon juice; season with salt and pepper, to taste. Bring to a simmer; stir in zucchini noodles until well combined (about 1-2 min). Serve immediately, garnished with Parmesan cheese and parsley, if desired. Nutritional Information Makes 4 Servings Nutrients in a serving:   Calories: 227, Total fat: 10.9 g, Saturated fat: 2.4 g, Cholesterol: 67 mg, Sodium: 610 mg, Total carbohydrate: 8.7 g, Dietary fiber: 2.2 g,Total sugars: 4.3 g, Protein: 23.9 g Chef and Author : Justin Gillette, Certified Executive Chef Medically Reviewed by FibonacciMD editors. more about the health benefits of zucchini in " Keen on Zucchini " more zucchini recipes: Zesty Zucchini with Pesto Pasta Chicken Noodle Soup with Zoodles