Health & Wellness

Healthy Recipes: Our recipe section contains favorite recipes that have been submitted by members of the PWSA-Ohio organization.  Wherever possible, nutritional information has been provided.  Please help us by submitting your own favorite recipes.  Recipes can be sent to

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Main Dishes

Fresh Vegetable Lasagna

-8 ounces uncooked lasagna noodles
-1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
-1 cup shredded carrots
-1/2 cup sliced green onions
-1/2 cup sliced red bell pepper
-1/4 cup chopped parsley
-1/2 tsp black pepper
-1 1/2 cups of 1% low-fat cottage cheese
-1 cup buttermilk
-1/2 cup plain non-fat yogurt
- 2 egg whites
-1 can (14 ounces) artichoke hearts, drained and chopped
-2 cups shredded part-skim mozzarella cheese
-1/4 cup grated Parmesan cheese

o  Cook pasta according to package directions, omitting salt.  Drain.  Rinse under cold water until cool; drain well.  Set aside.o  Preheat oven to 375 degrees.  Combine spinach, carrots, green onions, bell pepper, parsley and black pepper in large bowl.  Set aside.

o  Combine cottage cheese, buttermilk, yogurt and egg whites in food processor or blender; process until smooth.

o  Spray 9×13 inch baking pan with nonstick cooking spray.  Arrange 1/3 of lasagna noodles in bottom of pan.  spread with your hand each layer of ingredients in this order;  cheese mixture, spinach mixture, mushrooms, artichokes, and mozzarella.  Repeat layers, ending with noodles.  Sprinkle with Parmesan cheese.

o  Cover and bake 30 minutes.  Uncover; continue baking 20 minutes or until bobbling and heated through.  Let stand 10 minutes before serving.

Nutritional Information:  Calories 250 (26% calories from fat), Carbohydrates 26g, Protein 22g, Sodium 508mg, Fat 8g, Sugar 6g.

Low-Fat Brownies

-1/2 cup cake flour, sifted
-1/4 cup sugar
-1/2 cup unsweetened cocoa powder
-6 Tbls unsweetened applesauce
-1/4 tsp salt
-2 Tbls vegetable oil
-2 egg whites
-1 1/2 tsp vanilla
-1 large egg
-1 Tbls chopped walnuts (optional)

Preheat oven to 350. Spray 8-inch square pan with vegetable cooking spray and set aside. In a medium bowl, combine flour, cocoa, and salt. Mix well. In a large bowl, whisk together egg whites, egg, sugar, applesauce, oil, and vanilla. Stir in flour mixture until just blended; do not over mix. Pour batter into pan and sprinkle with walnuts. Bake until set and toothpick inserted in center comes out clean, about 25 minutes. Place on a wire rack and cool for at least 15 minutes.

Nutritional Information:  Calories 112, Carbohydrates 18g, Protein 2g, Sodium 60mg, Fat 4g.

Rice Cakes & Jam

Cut a Quaker® Carmel Corn rice cake in half.  Spread on 1 teaspoon of your favorite jam or fruit spread.

Nutritional Information:  Serving size:  1/2 rice cake; Calories per serving: 41

Quick Carrot Bread

-1 3/4 cup all-purpose flour
-1/3 cup firmly packed light brown sugar
-1 tsp baking powder
-1/2 tsp baking soda
-1 tsp salt
-2 tsp ground cinnamon
-1/2 cup crushed pineapple in juice
-1/4 cup vegetable oil
-2 egg whites; slightly beaten
-1 tsp almond extract
-1/8 cup applesauce
-2 cups shredded carrots
-1/2 cup raisins

Preheat oven to 350. In a large bowl, stir together flour, brown sugar, baking powder, baking soda, salt and cinnamon.  In another bowl, stir together pineapple, oil, egg whites, almond extract and applesauce until blended.  Make a well in the center of the dry ingredients; add pineapple mixture and stir until combined.  Stir in carrots and raisins.  Spray mini loaf pans with fat-free cooking spray.  Spoon batter into pans and bake for 15-20 minutes or until cake tester, inserted into center, comes out clean.  Place on wire rack and let cool.  Makes 12 servings.

Nutritional Information:  Calories 170, Carbohydrates 29g, Protein 3g, Sodium 310mg, Fat 5g, Dietary Fiber 2g.


-1 8.25 ounce can light sliced peaches in fruit juice, drained
-1 cup fat-free plain yogurt
-1/4 cup frozen orange juice, thawed (about 2 ounces)
-2 t. Splenda
-1/2 t. vanilla extract

Cut peaches into bite-size pieces.  Put 3 pieces in each of 6 paper or plastic 5 ounce juice cups.  Transfer remaining peaches to a small bowl.  Stir remaining ingredients into the bowl with the peaches.  Pour into juice cups.  Insert a wooden craft stick into the center of each cup.  Cover cups with plastic wrap or aluminum foil, allowing the sticks to poke through the covering.  Put the cups stick-side up on a level surface in the freezer.  Freeze 3 hours, or until solid.

Nutritional Information:  Serves 6; Calories per serving: 57, 0g fat

Early Intervention for children, Penn State University

A Prader-Willi Food Pyramid

Diet Resources

Which is better Lite or Low? Information compiled from: “U.S. Food and Drug Administration”, “Healthy Eating”

Calorie-free - A serving contains less than 5 calories.

Low-calorie – A serving contains no more than 40 calories.

Cholesterol-free – A serving contains less than 2 mg. cholesterol and 2 g. or less saturated fat.

Low-cholesterol – A serving contains no more than 20 mg. of cholesterol and 2 g. of saturated fat.

Reduced cholesterol -A serving contains at least 25 percent less cholesterol than a similar product and 2 g. or less saturated fat.

Fat-free -A serving contains less than 0.5 (1/2) g. of fat.

Low-fat -A serving contains no more than 3 g. fat.

Low-saturated fat – A serving contains no more than 1 g. saturated fat.

Reduced fat – A serving contains at least one-third less fat than the same amount of a similar product.

Lean – Cooked meat, poultry or seafood contains less than 10 g. total fat, less than 4.5 g. saturated fat and less than 95 mg. of cholesterol per 100 grams.

Extra lean -Cooked meat, poultry or seafood contains less than 10 g. total fat, less than 4.5 g. saturated fat and less than 95 mg. of cholesterol per 100 grams.

Light or Lite – A serving contains one-third fewer calories or 50 percent less fat than a similar product. If more than half the calories are from fat, fat must be reduced by 50 percent or more.

Sodium-free – A serving contains less than 5 mg. sodium.

Low-sodium – A serving contains no more than 140 mg. sodium.

Very low-sodium -A serving contains no more than 35 mg. sodium.