With its whole-wheat pasta and the addition of broccoli and carrots, this tuna noodle casserole makes a popular dish into a healthier winter meal. Photo by Family Features

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Taking time to nurture your health and well-being starts with building healthier habits. As the seasons change, challenge yourself to make small yet consistent choices that help you and your family establish (or re-establish) healthy habits during mealtime.

For example, bring everyone together with a better-for-you seasonal favorite like ginger pumpkin soup or this modern take on tuna noodle casserole.

Tuna Pasta Casserole

Servings: 4

Ingredients:

• 4 ounces dried whole-wheat rotini pasta (about 1 ½ cups)
• nonstick cooking spray
• 16 ounces frozen mixed vegetables, thawed
• 1 pouch (11 ounces) low-sodium chunk light tuna
• 1 can (10 ¾ ounces) low-fat, low-sodium condensed cream of chicken soup
• ½ cup chopped roasted red bell peppers
• ½ cup fat-free half-and-half
• 1 teaspoon salt-free seasoning blend
• ¾ cup crushed low-sodium, whole-grain crackers
• ¼ cup shredded or grated Parmesan cheese

Directions:

1. Prepare pasta according to package directions, omitting salt. Using colander, drain well. Transfer to large bowl.
2. Preheat oven to 350° F. Lightly spray
   2-quart glass baking dish with nonstick cooking spray.
3. Stir mixed vegetables, tuna, soup, roasted peppers, half-and-half and seasoning blend into pasta until combined. Transfer to baking dish. Top with crackers and Parmesan cheese.
4. Bake uncovered 25 to 30 minutes, or until casserole is warmed through and topping is golden brown.

Nutritional information per serving: 400 calories; 7 g. total fat; 2.5 g. saturated fat; 0 g. trans fat; 2 g. polyunsaturated fat; 2 g. monounsaturated fat; 30 mg. cholesterol; 537 mg. sodium; 52 g. carbohydrates; 8 g. dietary fiber; 7 g. sugars; 32 g. protein.

Ginger Pumpkin Soup

Servings: 4

Ingredients:

• 1½ teaspoons canola or corn oil
• 1 medium onion, finely minced
• ¾ tablespoon minced peeled gingerroot or ½ teaspoon ground ginger
• 2 medium garlic cloves, minced, or 1 teaspoon bottled minced garlic
• ½ teaspoon dried thyme, crumbled
• ¼ teaspoon ground cinnamon
• ¼ teaspoon freshly ground pepper
• Dash of salt
• 1 tablespoon all-purpose flour
• 1¾ cups fat-free, low-sodium vegetable broth
• 1 cup water
• 2 cans (15 ounces each) solid-pack pumpkin
• 1 cup fat-free milk
• ¼ cup fat-free sour cream (optional)
• 2 tablespoons chopped chives (optional)

Directions:

1. In large heavy pot, heat oil over medium-high heat, swirling to coat bottom. Cook onion 6 to 8 minutes, or until soft, stirring occasionally.
2. Stir in gingerroot, garlic, thyme, cinnamon, pepper and salt. Cook 1 minute, stirring constantly. Stir in flour.
3. Pour in broth and water. Using spatula, scrape bottom of pot to dislodge any browned bits. Stir in pumpkin. Bring mixture to boil. Reduce heat to low and simmer 10 minutes.
4. Stir in milk. Remove from heat. Ladle soup into bowls.
5. Garnish with sour cream and chives, if desired.

Nutritional information per serving: 138 calories; 2.5 g. total fat; 0 g. saturated fat; 0 g. trans fat; 0.5 g. polyunsaturated fat; 1 g. monounsaturated fat; 1 mg. cholesterol; 199 mg. sodium; 27 g. carbohydrates; 10 g. dietary fiber; 14 g. sugars; 6 g. protein.

Recipes are courtesy of the American Heart Association’s Healthy for Good initiative.

Visit heart.org/healthyforgood to download more heart-healthy recipes and find more tips for a healthier you in mind, body and heart.