New Year, New You

With the New Year comes New Year’s resolutions. By far one of the most common New Year’s resolutions is some variation of getting fit or losing weight. While we all know a combination of diet and exercise is the best way to maintain a healthy lifestyle, actually implementing positive lifestyle changes can feel overwhelming or impossible. Luckily, River Road Recipes is here to help!

Photo by Don Kadair.

Photo by Don Kadair.

Make Healthy Substitutions

Eating healthy doesn’t have to mean sacrificing on flavor or giving up the foods you love. Take our Curried Chicken Salad from River Road Recipes III, for instance. Substituting low fat Greek yogurt for mayonnaise, toasting walnuts to bring out their flavor (thereby allowing you to cut calories by using fewer nuts), and adding seasonings like curry powder make this a lower fat alternative to traditional chicken salad recipes while still maintaining great flavor.

Another great example is JLBR Member Dr. Betsy Buchert’s take on the Olive Egg Spread recipe from River Road Recipes I.  Betsyused fresh eggs, substituted Kalamata olives for stuffed olives, and made a few other easy substitutions to create a healthier, yet still delicious, version.

Give Your Salad a Makeover

Salads are another, more obvious way to eat healthier while still getting the vitamins and nutrients your body needs. Start with your base: there is so much more to enjoy than iceberg lettuce! Arugula, mesclun, kale, and romaine are great, but also check out mâche, dandelion greens, microgreens, baby kale, chicory, and escarole. You’ll be amazed how much flavor and texture they’ll add.

Add nuts, seeds, boiled eggs, cheese, chicken, shrimp, or fish to your salad to get much needed protein and to keep from feeling hungry later. Cruciferous vegetables like raw carrots, cucumbers, broccoli, or sweet bell peppers provide that satisfying crunch so many of us crave (and are far better for you than potato chips!). Fresh fruit also adds the right amount of sweetness for those of us with a sweet tooth. Look for what’s fresh and in season at your local farmers’ market or produce store. Low fat salad dressings, like our Sensation Salad Dressing (a Louisiana staple!) below, also add great flavor. Just remember to use salad toppings and dressings sparingly, or you may end up defeating the purpose.

Happy New Year from all of us at River Road Recipes!

Sensation Salad Dressing

River Road Recipes I, p. 24


  • 1/2 pound finely ground Romano cheese
  • 1 pint salad oil (FYI – salad oil refers to any light tasting oil, such as vegetable, canola, olive, etc.)
  • Juice of 2 lemons
  • Juice of 3 cloves of garlic


Shake all ingredients in a quart jar. Dressing will keep indefinitely in the refrigerator. Especially good tossed with lettuce, water cress, and parsley leaves. Salt and pepper greens as desired before adding dressing.

Maximizing Flavor While Minimizing Your Health Risks

Weight loss seems to be a topic of perpetual interest in our society. While we are bombarded daily with images of svelte models and fad diets, it can be easy to forget that the true goal is being healthy, not necessarily being thin. Unhealthy lifestyles lead to a variety of health issues, and unfortunately, this health crisis hits close to home. Baton Rouge is #1 in obesity in the country for cities of our size, and 1 in 3 children in Baton Rouge are obese.

What is Obesity?

Obesity it defined as having excess body fat. It is based on the Body Mass Index (BMI), which utilizes height and weight measurements. For adult men and women, a BMI between 25 and 29.9 is classified as overweight and a BMI larger than 30 is classified as obese. There is no absolute BMI that defines obesity in children; the CDC has standard reference charts (growth curves) depending on age. A BMI between the 85th and 95th percentiles is classified as overweight, and a BMI greater than the 95th percentile is classified as obese. Obesity affects all ages and increases risk for diabetes, heart disease, stroke, and arthritis.  There isn’t one single cause for obesity; there are many contributing factors. Those include: genetics, environment, types of food eaten, lack of physical activity, medical conditions and side effects, and lack of access to fresh foods.

Lack of access to fresh foods, like healthy nuts and fruits, can lead to obesity. Areas with a lack of access to grocery stores and healthy food providers are known as "food deserts," and can typically be found in impoverished areas. Photo by Lauren De Witt.

Lack of access to fresh foods, like healthy nuts and fruits, can lead to obesity. Areas with little or no access to grocery stores, farmer’s markets, or healthy food providers are known as “food deserts” and can typically be found in impoverished areas. Photo by Lauren De Witt.

Easy Tips for Cooking Light

While there are many factors contributing to obesity, eating better is a cornerstone to living a healthier lifestyle and reducing health risks. Contrary to popular belief, eating healthier doesn’t mean sacrificing on flavor. In fact, River Roads Recipes III is entirely devoted to “lightening” some of our favorite dishes while preserving the tastes we have grown to love. Additionally, River Roads Recipes III  contains helpful tips throughout on how to reduce calories, fat, sodium, and cholesterol. A few of these tips are listed below and can be incorporated into any recipe to make it healthier:

  • Cut the Fat
    • Use leaner cuts of meat and trim all visible fat
    • Limit dairy fat by using alternative skim or low fat products
    • Remove the skin from poultry and game
  • Reduce Sugar
    • Use 1/4 less sugar than the recipe calls for
    • Try substituting 1 cup of sugar for 1 cup of unsweetened applesauce
    • Try substituting 1/2 cup of fruit juice concentrate in place of 1 cup of sugar
  • Prepare Food Differently
    • Bake, broil, roast, or grill rather than frying or pan searing
    • Use non-stick skillets to cut back on the fat and oil called for in the recipe
    • Use more spices and herbs to enhance flavor and reduce your use of oils and butter
    • Toast nuts to achieve more flavor from smaller portions

Curried Chicken Salad with Mango Chutney, RRR III, p. 68

This is a great, quick and easy healthy recipe from our River Road Recipes III cookbook. Note how the recipe cuts down on the calories and fat found in traditional chicken salad recipes by removing the chicken skin, toasting the chopped walnuts, and using low calorie mayonnaise and nonfat dairy substitutes, yet maintains great flavor by adding the curry powder and mango chutney.

Curried Chicken Salad 3

Curried Chicken Salad from RRR III. Photo by Lauren De Witt.

  • 1 pound skinless chicken, cooked, and cubed
  • 2 cups seedless grapes or golden raisins (I like to cut these in half)
  • 2-3 green onions, thinly sliced
  • 1/4 cup lightly toasted chopped walnuts
  • 1/4 cup low fat/low calorie mayonnaise
  • 1/4 cup plain nonfat yogurt
  • 1 teaspoon curry powder
  • Lettuce leaves
  • 4 tablespoons mango chutney

In a bowl, combine the first 7 ingredients. Chill for 2-3 hours. Serve on lettuce leaves with mango chutney on the side. Serves 4.

Mango Chutney 2

Mango chutney served with fresh mango slices. Photo by Lauren De Witt.

*Nutrition Note: This recipe has 324 calories, 14.4 grams of fat, and 190 milligrams of sodium per serving. You can take the health benefits a step further by substituting the walnuts for 1/2 cup of chopped water chestnuts (this will reduce over 4 grams more fat per serving). You can also try using a fat free mayonnaise to trim an additional 4 grams of fat per serving.