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6 H E A LT H Y Y O U Healthy Eating Each of these craft toppings can be made up to a day in advance and refrigerated, covered, until serving. For an outdoor summer celebration, prepare all three recipes and let guests choose their own. Recipes Salsa sauce 1 large tomato, cored, chopped 1 medium jalapeno chili, cored, seeded, minced ¼ cup minced onion ¼ cup minced fresh cilantro ¼ cup crumbled queso fresco or other mild fresh cheese 1 / 8 teaspoon each chili powder, salt and pepper Stir together tomato, chili, onion, cilantro, queso fresco, chili powder, salt and pepper in a bowl. Makes about 1-¼ cups salsa sauce to top 4 burgers Per serving: 36 calories / 2 grams total fat / 2 grams protein / 3.25 grams carbohydrates / 5.25 milligrams cholesterol / 134 milligrams sodium / 0.80 grams dietary fiber Burger slaw 1-¼ cups finely chopped cabbage ¼ cup finely chopped green onion 2 tablespoons reduced-fat mayonnaise 2 teaspoons honey mustard 1 teaspoon white balsamic vinegar ¼ teaspoon pepper 1 / 8 teaspoon salt Stir together cabbage, green onion, mayonnaise, mustard, vinegar, pepper and salt in bowl. Makes about 1-¼ cups burger slaw to top 4 hamburgers Per serving: 31 calories / 1.75 grams total fat / 0.5 grams protein / 3.5 grams carbohydrates / 1 milligram cholesterol / 174 milligrams sodium / 0.66 grams dietary fiber PHOTOGRAPHED BY CHRISTINE PETKOV Yogurt sauce 1 small cucumber, peeled, finely chopped (1 cup) 1 (7-ounce) carton plain, low-fat Greek yogurt 1 tablespoon minced green onion 1 tablespoon minced Italian parsley 2 teaspoons lemon juice ¼ teaspoon minced fresh garlic ¼ teaspoon each salt and pepper Stir together cucumber, yogurt, green onion, parsley, lemon juice, garlic, salt and pepper in a bowl. Makes about 1-¼ cups yogurt sauce to top 4 burgers Per serving: 42 calories / 1 gram total fat /5 grams protein / 3 grams carbohydrates / 5 milligrams cholesterol / 166 milligrams sodium / 0.3 grams dietary fiber a better BURGER The humble hamburger, long a staple at every kind of eatery, is being transformed into an artful construction of meat, sauces, vegetables and/or fruit. CRAFT T hese "craft burgers" aren't just for dining out, however. You can easily create your own designer burgers at home with tempting textures, colors and taste appeal as well as a healthful nutrition profile. If you want to create the illusion of a bigger burger, reshape the ground beef or add to it. And flatten the meat before cooking so the patty goes to the edges of the bun. For greater volume, you can also use veggies to build up a burger with minimal extra calories. Top-notch toppings But make sure to leave plenty of room for the toppings that will set your craft burger apart from ordinary patties. In place of bottled condiments that can be higher in sodium, such as ketchup, switch to similar ingredients that are more healthful. For example, substitute oven-roasted or grilled tomatoes for ketchup, Greek yogurt for mayonnaise, or turkey bacon for pork bacon.