Eating healthy doesn't have to mean bland

Gaining weight is one tradition that no one wants to keep. Mastering a few cooking techniques can help you create a healthier diet without losing out on flavor.

Here are tips from the American Heart Association cookbooks:

• Cut down on saturated fat in creamy dressings by mixing in some nonfat or low-fat plain yogurt.

• Use nonstick cookware so you can cook with a minimum of oil or vegetable oil spray.

• For a wonderful flavor enhancer, sprinkle food with vinegar or citrus juice. Add it at the last minute so the flavor is at its strongest.

• Substitute chopped vegetables for some of the bread in your stuffing recipe.

• Take time to enjoy time with family and friends. Share more memories and traditions, less high-fat, high-calorie treats.

• Offer vegetables in addition to traditional side dishes such as stuffing or mashed potatoes at your meals.

Try this recipe: Switching out some old habits with new ones doesn't have to mean losing out on your favorite foods. This classic Thai dish can easily be incorporated into your healthy lifestyle. An exciting blend of taste, color, texture and aroma, this dish is fun to eat with chopsticks.

Rice Sticks With Asian Vegetables (pad Thai)

8 ounces dried flat rice sticks (rice flour noodles)

2 tablespoons fresh lime juice

1 tablespoon sugar

2 teaspoons fish sauce or low sodium soy sauce

1 package (10.5 ounces) light firm tofu, diced

1 teaspoon vegetable oil

½ teaspoon crushed red pepper flakes

2 medium garlic cloves, minced

4 medium stalks bok choy, stems and leaves thinly sliced

1 cup fresh sugar snap peas, trimmed

½ cup canned whole baby corn, drained

1 large carrot, cut into matchstick-size strips

1 tablespoon dry sherry (optional)

2 medium green onions (green and white parts), thinly sliced (optional)

2 tablespoons chopped peanuts (optional)

Lime wedges (optional)

Sprigs of fresh cilantro (optional)

Put the noodles in a large bowl with enough hot tap water to cover by one inch. Cover the bowl with plastic wrap and let the noodles soak for 15-20 minutes.

Meanwhile, stir together lime juice, sugar and fish sauce. Set aside.

Heat a large nonstick skillet on medium-high heat. Cook the tofu for 2 to 3 minutes, or until warmed through, stirring occasionally. Transfer to a bowl.

Pour the oil into the skillet and swirl to coat the bottom. Cook the red pepper flakes and garlic for 10 seconds.

Add the bok choy, peas, corn and carrot. Cook for 1 to 2 minutes, or until tender-crisp, stirring occasionally.

Drain the noodles. Stir the noodles, tofu, lime juice mixture and sherry into the skillet. Cook for 2 to 3 minutes or until the noodles are warmed through, stirring occasionally (noodles will get mushy if overcooked).

To serve, arrange the noodle mixture on a serving platter and garnish with the remaining ingredients.

Serves six.

Nutrition values per serving: 198 calories, 1 g fat (0 saturated), 39 g carbohydrates, 3 g fiber, 7 g protein, 0 cholesterol, 245 mg sodium.

"New American Heart Association Cookbook" (2004 Clarkson Potter)