As I begin writing this column, I am always on the lookout for healthier meals that I can share. Perhaps it is because it is my New Year’s resolution to eat healthier and lose a few pounds. Doing some research, I find that as we age, it is important to have protein in our daily diets. Mayo Clinic has published several books that can help people eat healthier. They also have printable diets for men and women that will help a person lose up to 30 pounds in a short amount of time.

As we get older, our bodies absorb nutrients less effectively, lose muscle mass, and need more vitamin B12, vitamin D, and calcium for bone health. It is recommended that a person eat at least four servings of vegetables and three servings of fruit every day. This seems like a lot to me but is something we probably all need to improve on.

Tea Room Chicken Casserole

To make this recipe with a few less calories, you can use fat-free shredded cheese and cream of mushroom soup. Our family likes this recipe, and it is nice when you can include a vegetable and make it using the other lower calorie ingredients.

Ingredients

1 6-ounce wild rice mix, cooked per rice directions

1 16-ounce package frozen chopped broccoli

3 cups chicken, cooked and diced

1 cup shredded cheese

1 can mushrooms*

1 can cream of mushroom soup

1/4 teaspoon dry mustard topping

Topping Ingredients

1/2 cup cracker crumbs

1 tablespoon butter

Instructions

Mix above ingredients in the order listed. Put into a greased 9-by-13-inch pan. Saute cracker crumbs in butter. Sprinkle over the casserole. Bake at 350 degrees for 35 to 45 minutes.

*Can use fresh mushrooms instead of canned.

Vegetable Salad with Crunch

This recipe is a Weight Watcher recipe that is worth only one point if you are following their diet plan. Also, this recipe includes lots of vegetables, which is helpful when following a diet higher in vegetables.

Ingredients

1 cup cauliflower, cut into bite-size pieces

1 cup broccoli slaw

1 cup chopped celery

1 cup shredded carrots

2 tablespoons green pepper, finely chopped

1/2 cup fat-free mayonnaise

1/4 cup skim or 1% milk

2 teaspoons chives

2 teaspoons cider vinegar

1/2 teaspoon lemon pepper

Instructions

Combine vegetables in a large bowl. In a medium bowl, combine all other ingredients and mix well. Pour over vegetables and toss to coat. Yields four 3/4 cup servings.

Salmon Patties

The American Heart Association recommends eating fish rich in unsaturated fats at least twice a week. All types of fish are a good source of protein, vitamins and minerals. Most fish contain omega-3 fatty acids which can contribute to helping avoid heart disease. Eating salmon is at the top of their list of types of fish containing omega-3.

Ingredients

1 can salmon, don’t drain

1 egg, beaten

2 tablespoons chopped onion

2 tablespoons flour

2 tablespoons lemon juice

1/8 teaspoon pepper

1 teaspoon Worcestershire sauce

1/4 cup cracker crumbs

Salt and pepper to taste

3 tablespoons margarine

Instructions

Combine all ingredients, except additional cracker crumbs and margarine. Mix with a fork. Shape into patties. Fry in butter in a hot skillet until both sides are brown, or about 15 minutes.

Yellow Cake Dessert

This recipe can be considered a lower calorie dessert if you use the light version of pudding, acream cheese, and whipped topping. It is quick to whip up and delicious too.

Ingredients

1 yellow Jiffy cake mix

1 package instant vanilla pudding

8 ounces light cream cheese

1 large can crushed pineapple, drained

1 large carton light whipped topping

Instructions

Mix the cake mix according to the directions on the package. Bake the yellow Jiffy cake mix in a 9-by-13-inch pan for 15 minutes at 350 degrees. Let cool. Mix one package of instant vanilla pudding according to the directions on the package. Add 8 ounces of cream cheese to the pudding. Spread on top of the cake. Drain one large can of crushed pineapple and spread on top of the second layer. Top with whipped topping. Keep in the refrigerator.

Loretta’s Tips

1. When using honey in a recipe, reduce the total amount of other liquids by 1/4 cup per cup of honey being used in the recipe.

2. Substitute 3/4 cup honey for 1 cup of sugar. Honey is said to be rich in antioxidants and contains trace vitamins and minerals.

Loretta Krahling is a columnist with over 39 years of newspaper experience. If you have a favorite recipe you would like to share or if you have any questions, email them to Loretta at krahling93@gmail.com.