great flavor, better health

The addition of pecans, peanuts, or almonds makes these tasty dishes extra good for you.

Quite possibly the perfect food, nuts not only make a great snack, but they're also chock-full of nutrients. Plus, they add a delicious crunch to almost any recipe. -SHANNON SLITER SATTERWHITE, M.S., R.D.

pecan pancakes

MAKES ABOUT 10 PANCAKES

PREP: 10 MIN., COOK: 6 MIN. PER BATCH

We prefer the hearty thickness of these pancakes. If you like yours thinner, add up to 2/3 cup additional milk to batter.

1 cup all-purpose flour 1/3 cup finely chopped pecans or walnuts, toasted

1 tsp. granulated sugar

1 tsp. light brown sugar

½ tsp. baking powder

½ tsp. ground cinnamon

¼ tsp. baking soda

1/8 tsp. salt

1 cup nonfat buttermilk*

2 Tbsp. vegetable oil

1 large egg

1. Stir together first 8 ingredients until well combined.

2. Whisk together buttermilk, oil, and egg in a bowl; add to flour mixture, stirring just until dry ingredients are moistened.

3. Pour about VA cup batter for each pancake onto a hot, lightly greased griddle or large skillet. Cook pancakes 2 to 3 minutes or until tops are covered with bubbles and edges look cooked. Turn and cook other sides. Serve immediately. MARIANA VIZZINA

HOOVER, ALABAMA

* ½ cup fat-free milk and 1 ½ tsp. lemon juice can be substituted for buttermilk. Let stand 10 minutes before whisking mixture with egg and oil.

Note: Mix up the dry ingredients to keep on hand for an even quicker breakfast meal. Store the mix in an airtight container up to 1 week.

Per pancake: Calories 117 (48% from fat); Fat 6.3g (sat 0.8g, mono 2.4g, poly 2.8g); Protein 3.2g; Carb 12.6g; Fiber 0.8g; Chol 21.4mg; Iron 0.9mg; Sodium 87mg; Calc 53mg.

thai noodle salad

MAKES 4 SERVINGS

PREP: 25 MIN.

Find fish sauce in the Asian foods section of the supermarket.

1 (8-oz.) package vermicelli

1/3 cup chopped fresh cilantro

2 garlic cloves, minced

1 jalapeño pepper, seeded and chopped

¼ cup fresh lime juice

1 Tbsp. fish sauce*

1 Tbsp. honey

1½ tsp. sesame oil

¼ tsp. salt

2 carrots, grated

1 cucumber, peeled, seeded, and thinly sliced

1 cup finely shredded cabbage

¼ cup chopped fresh mint

¼ cup chopped dry-roasted peanuts

1. Cook pasta according to package directions. Drain, rinse, and place in a large bowl; set aside.

2. Process cilantro and next 7 ingredients in a food processor until smooth, stopping to scrape down sides.

3. Toss together pasta, cilantro dressing, carrots, and next 3 ingredients.

Sprinkle with peanuts, and serve immediately. HEIDI KINSELLA

WILMlNGTON, DELAWARE

* Soy sauce may be substituted for fish sauce.

Per serving: Calories 329 (19% from fat). Fat 7.2g (sat 1.1g, mono 2.3g, polv 1.5q); Protein 11.5g; Carb 57g; Fiber 4.6g; Chol Omq; Iron 2.5mg; Sodium 522mg; Calc 53mg.

lemon roasted vegetables

MAKES 4 SERVINGS

PREP: 15 MIN., BAKE: 20 MIN.

2 Tbsp. olive oil

1 Tbsp. fresh lemon juice

1 garlic clove, minced

½ tsp. salt

1 large red bell pepper, cut into 1-inch pieces

1 yellow squash, cut into 1-inch pieces

1 zucchini, cut into 1-inch pieces

1 Tbsp. chopped fresh basil

1/3 cup sliced almonds, toasted

1. Stir together first 4 ingredients in a large bowl; add vegetables, and toss to coat. Place in a single layer in an aluminum foil-lined jelly-roll pan.

2. Bake at 400° for 10 minutes; stir vegetables. Bake 10 more minutes or until tender.

3. Transfer vegetables to a large serving dish; toss with basil, and sprinkle with almonds. SARAH DRURY

NASHVILLE, TENNESSEE

Per serving: Calories 144 (69% from fat); Fat 11.2g (sat 1.3g, mono 7.5g, poly 1.8g); Protein 4.1g; Carb 10.1g; Fiber 3.6g; Chol Omg; Iron 1.2mg; Sodium 302mg; Calc 50mg.

nutty tips

* Nuts are high in fat (the good kind of fat), so they tend to go rancid easily. Store them in tightly sealed containers or zip-top freezer bags in the refrigerator or freezer up to one year.

* Toasting enhances the flavor and crunch of nuts. Simply spread them in a large skillet in a single layer over medium-high heat; cook, stirring constantly, until they are golden and aromatic. (Smaller nuts, such as sliced almonds and pine nuts, may take only a minute or so to toast, while larger nuts, such as pecans, may take about 3 to 4 minutes.)

Copyright Southern Progress Corporation Oct 2006
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