Cooking Light Low Sugar Recipes

A lthough sugar often gets a bad rap, in its natural state, it is a relatively harmless carbohydrate that our bodies need to function. It’s found naturally in fruits, vegetables, and dairy. The problem comes when sugar is added to foods during processing for added flavor, texture, or color. This is more common than you may realize—sugar is frequently added not only to sweets but also to processed foods like frozen dinners and salad dressings. You don’t have to be in the candy aisle to be surrounded by added sugar! It’s this added sugar, not the naturally occurring kind, that can wreak havoc on your waistline and your health. See page 8 for information about recommendations for sugar intake. At Cooking Light we believe that all kinds of foods can…

SUGAR: THE SWEET TRUTH Overindulge your sweet tooth, and you up your chances of heart disease, tooth decay, and weight gain. Because sugar also stokes inflammation, it may spur other diseases. But sugar is critical in your cooking and baking. It gives you that delicious, deep browning in waffles, cookies, and cakes. It balances salty, sour, or acidic flavors in salad dressings, marinades, and sauces. It keeps breads and baked goods tender. Eliminate all sugar from your diet, and your cooking and eating could trend toward blah. The key is to use it judiciously and in moderation. TYPES OF SUGAR Here are eight commonly used sugars—natural and processed—and information about how some sugars rank on the glycemic index. The glycemic index is a number from 0 to 100 that represents…

Apricot-Strawberry Smoothie HANDS-ON 5 MIN. TOTAL 5 MIN. Just three ingredients create a nondairy smoothie that provides 30% of your daily calcium. 1 cup frozen strawberries¾ cup unsweetened almond or cashew milk2 fresh apricots, pitted and sliced Place all ingredients in a blender; process until smooth. Serve immediately. SERVES 1 (serving size: about 2 cups); CALORIES 115; FAT 3g (sat 0g, unsat 2g); PROTEIN 3g; CARB 23g; FIBER 5g; SUGARS 13g (added sugars 0g); SODIUM 143mg; CALC 30% DV; POTASSIUM 10% DV Pretty in Pink Smoothie HANDS-ON 5 MIN. TOTAL 5 MIN. Watermelon is a refreshing smoothie base. If you don’t have fresh basil on hand, try fresh mint instead. 1 cup fresh seeded, cubed watermelon½ cup halved fresh strawberries1 Tbsp. snipped fresh basil½ to 1 cup ice cubes Place…

Lemon-Dill Salmon Salad HANDS-ON 15 MIN. TOTAL 15 MIN. Canned boneless, skinless salmon is just as tasty and versatile as canned tuna, and it boasts more omega-3 fats—but you could certainly use tuna if you prefer it. ⅓ cup chopped celery¼ cup chopped scallions¼ cup canola mayonnaise1 Tbsp. chopped fresh dill1 tsp. lemon zest plus 1 Tbsp. fresh lemon juice½ tsp. black pepper¼ tsp. kosher salt2 (6-oz.) cans sustainable boneless, skinless salmon (such as Wild Planet), drained and flaked⅓ cup chopped unsalted roasted almonds4 green leaf lettuce leaves3 cups seedless red grapes2 cups 3- to 4-in. carrot sticks2 (6-in.) whole-wheat pitas, each cut into 8 wedges 1. Stir together celery, scallions, mayonnaise, dill, lemon zest and juice, pepper, and salt in a medium bowl. Fold in salmon and almonds. Arrange…

Butternut Squash and Spinach Lasagna HANDS-ON 35 MIN. TOTAL 1 HR. 35 MIN. Silky roasted butternut squash stands in for noodles in this more nutritious take on the starchy pasta casserole. 2 tsp. canola oil1½ cups vertically sliced red onion1½ Tbsp. sliced garlic1 (6-oz.) pkg. baby spinach¾ cup plain fat-free Greek yogurt⅓ cup 1% low-fat milk3 oz. sliced part-skim provolone cheese, torn into small pieces1½ Tbsp. all-purpose flour1 tsp. kosher salt2 large eggs1 (20-oz.) butternut squashCooking spray1 cup part-skim ricotta cheese1½ oz. Gruyère cheese, grated (⅓ cup) 1. Preheat oven to 350°F. Heat oil in a large skillet over medium-high. Add onion and garlic; sauté 4 minutes. Add spinach; sauté until wilted. Remove from heat. Place yogurt, milk, and provolone in a blender; blend 20 seconds. Add flour, salt, and…

White BBQ Sauce This tangy twist on classic barbecue sauce is a knockout addition to burgers and makes a great dip for veggies. Whisk together 1 cup canola mayonnaise, 5 Tbsp. white wine vinegar, 2 tsp. prepared horseradish, 1 tsp. black pepper, ⅜ tsp. kosher salt, and ⅛ tsp. paprika in a medium bowl. Serve immediately, or store covered in refrigerator for up to 2 weeks. SERVES 16 (serving size: 1 Tbsp.); Calories 38; Fat 4g (sat 0g, unsat 3g); Protein 0g; Carb 0g; Fiber 0g; Sugars 0g (added sugars 0g); Sodium 154mg; Calc 0% DV; Potassium 0% DV Roasted Tomato-Garlic Sauce Use this lower-sodium tomato sauce on pizzas, or stir it into pasta. Preheat oven to 425°F. Drain 1 (28-oz.) can unsalted whole tomatoes. Halve tomatoes; place on a…