News Feed: Organic Food, McD’s Kale Salad, Vacation Weight Gain

by in Food News, February 12, 2016

Organic may be a good deal

If you pay the premium for pricey organic food when you shop for groceries, you may wonder if it’s worth it. A review study just published online in the journal Nature Plants has concluded that when it comes to sustainability — as measured by “productivity, environmental impact, economic viability and social wellbeing” — organic food is definitely worthwhile. Read more

Why Cacao Butter Should Be Your Valentine

by in Healthy Recipes, February 12, 2016

What could be more romantic than the cold-pressed oil of a cacao bean — aka cacao butter? Maybe it’s the fact that cacao butter isn’t just an essential ingredient in chocolate, but also a healthy source of Omega-6 and Omega-9 fatty acids, antioxidants and, yes, mood-stimulating serotonin. Use cacao butter to make chocolate, or for melt-in-your-mouth cookie dough truffles and sexy raspberry chocolate leather.

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5 Chocolatey Reasons to Stay in This Valentine’s Day — Comfort Food Feast

by in Healthy Recipes, Valentine's Day, February 11, 2016

Between pricey prix fixe menus and absurdly long wait times, dining out on Valentine’s Day is never what it’s cracked up to be. If you haven’t yet scored a reservation at that new brasserie people have been raving about, don’t sweat it. Instead, use the night as an opportunity to kick back with your date (or your best friend!) and toast Cupid’s handiwork with some homemade eats and a whole lot of chocolate. It might sound cliche, but this is the one day that we get a pass to indulge in all things sweet and chocolatey — so why wouldn’t we? Maybe you’re trying to avoid a post-meal sugar crash. We get that. But there are clever ways to tailor chocolate cheesecake, mousse and more for a romantic night at home.

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The Latest Sweetener: Dates

by in Healthy Tips, February 11, 2016

As the latest Dietary Guidelines recommend limiting total added sugar to 10 percent of total daily calories, health-conscious people are on the lookout for ways to naturally sweeten food. Dates are one delicious way to sweeten all types of dishes.

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Bread Pudding with Dates and Orange Whiskey Sauce

by in Healthy Recipes, February 10, 2016

Imagine velvety whisky sauce drizzling down the sides of rich bread pudding. What could be more indulgent? Don’t worry, it’s a healthy indulgence!

In this month for lovers, we are happy to smother our loved ones with the sweetest of sweets. Plus, it’s chilly outside. So this is a good time to turn on the oven and bake something (super easy) to share. Whether you serve this creamy bread pudding on a fancy tray for breakfast in bed or put it on the menu for a cozy brunch with friends, please share this sweet treat that’s made with simple, healthy ingredients.

First on the ingredients list is whole-grain bread. The benefit of using this as the base is twofold: It contains whole grains, which we all need to eat a bit more often, and darker breads actually caramelize better in the oven. And that means the top of this pudding gets a nice caramel crust.

A second healthful ingredient is dates. A 1/4-cup serving of dates (about two large Medjool dates) contains:

•  16 vitamins and minerals, including potassium, magnesium, iron, calcium, copper and vitamin B6
•  3 grams of fiber
•  About 130 calories, mostly carbohydrate/sugar, which can be used to naturally sweeten recipes and decrease the amount of added sugar

Rounding out the simple list of ingredients in this “bressert” (breakfast and dessert!) are cardamom and orange. Both are used in Scandinavian cooking — and our Nordic friends are experts in keeping warm during their long, beautiful winters. If you’ve never tried cardamom, you’re in for a treat; it’s peppery and warm and sweet all at the same time. It’s a complement to the tart, sweet orange flavors (as is cinnamon, if you can’t find cardamom).

But don’t skip the Orange Whiskey Sauce — it’s the crowning glory. Plus, it comes together in only about 10 minutes. The recipe calls for whole milk, but we also tested it with reduced-fat (1 percent) milk and found it was still creamy and delicious. And with that splash of whiskey that’s added at the end, it will warm your insides almost as much as snuggling up with tons of blankets.

So turn on the oven — right now. Someone special would surely like to share a piece or two of healthy indulgence with you.

Bread Pudding with Dates and Orange Whiskey Sauce
Yield: About 8 servings

4 cups whole-grain bread cubes (from about 4 to 5 pieces of sandwich bread)
4 large eggs, beaten
2 1/4 cups reduced-fat (1 percent) milk
1/3 cup sugar
1 teaspoon finely grated orange peel
1/2 teaspoon ground cardamom or cinnamon
1/3 cup chopped dates

Orange Whiskey Sauce
1 1/4 cup whole milk
3 tablespoons brown sugar
1 tablespoons cornstarch
2 tablespoons freshly squeezed orange juice
5 tablespoons whiskey or bourbon, divided
1 tablespoon unsalted butter
Pinch of salt

To dry bread cubes, place on a large baking sheet and bake in a 350 degree F oven for 10 minutes, stirring twice. Cool.

In a large bowl, whisk together eggs, milk, sugar, orange peel and cardamom. Add dry bread cubes and dates; toss to coat bread with egg mixture.

Pour egg mixture into a greased 2-quart square baking dish and let set for 10 minutes (for bread to soak up egg mixture). Using a flat spatula, press bread down into egg mixture and place in a heated 350 degree F oven. Bake for 45 to 50 minutes or until a knife inserted near the center comes out clean.

For Orange Whiskey Sauce, in a medium saucepan, combine milk and brown sugar. In a small bowl, combine cornstarch, orange juice and 3 tablespoons whiskey; whisk together with a fork until combined. Pour into milk mixture in pan, scraping bowl to get all of the cornstarch. Over medium-high heat, bring to a boil, stirring constantly. Turn down to medium-low and cook until thickened, about 1 to 2 minutes. Remove from heat and stir in butter, salt and remaining 2 tablespoons of whiskey. Serve over warm bread pudding.

Per serving (1/8th of recipe): Calories 282; Fat 7 g (Saturated 3 g); Sodium 219 mg; Carbohydrate 41 g; Fiber 2 g; Sugars 34 g; Protein 9 g

Serena Ball, M.S., R.D., is a registered dietitian nutritionist. She blogs at, sharing tips and tricks to help readers find cooking shortcuts for making healthy, homemade meals. Her recipes are created with families in mind.

6 Kitchen Hacks for Unsweetened Cocoa Powder

by in Healthy Recipes, February 10, 2016

Calling all chocoholics! Discover why there’s way more to antioxidant-rich unsweetened cocoa powder than candy with these kitchen hacks.

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The Healthy Breakfast You Can Make from Leftovers

by in Healthy Recipes, February 9, 2016

Oatmeal is a great way to get heart-healthy whole grains into your breakfast, but it’s not the only way. With a little prep work, you can turn lots of whole grains into a morning meal — from quinoa and brown rice to millet and polenta. Try this easy, versatile, DIY recipe to make a healthy, hot breakfast in minutes.

This recipe uses leftover cooked grains from your fridge. If you don’t have any… get on that! Keeping a big batch of cooked whole grains in the fridge is a timesaving step for lots of healthy meals.

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Should You Be Drinking Milk? (And If So, What Kind?)

by in Food News, February 8, 2016

There’s a debate raging around dairy, with some people advocating its consumption for a variety of health reasons, and others shunning it based on their own digestive or ethical concerns. But the newly released dietary guidelines are clear: They continue to recommend three servings per day of dairy as the best way to meet the requirements for calcium, potassium, vitamin D, vitamin A and magnesium. “The guidelines say that dairy is crucial, because for most Americans it is the primary source of those nutrients that many come up short on,” says Isabel Maples, RDN, spokesperson for the Academy for Nutrition and Dietetics.

But many Americans experience symptoms of lactose intolerance that make consuming dairy products particularly unpleasant. The gas, bloating and diarrhea are caused by an inability to digest lactose — the sugar that naturally occurs in cow’s, sheep’s and goat’s milk. Recently, however, science has started to tease out another possible explanation for many people’s post-dairy discomfort. “Researchers looked into why people who thought they were lactose-intolerant could drink goat’s milk without issue, even though it has as much lactose as cow’s milk,” says Bonnie Johnson, M.S., R.D., nutrition director, a2 Milk Company.

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Trending! Sweet Heat for Your Sweetheart

by in Food News, February 7, 2016

Move over, sweet and salty; hello, sweet heat. This flavor combo that gives a subtle (and sometimes not-so-subtle) burn to sweet foods has been steadily gaining traction. And it’s moving far beyond chile chocolate and jalapeno margaritas. This Valentine’s Day, check out some of the latest offerings to sport the sweet-hot flavor combo.

Here’s where we’ve spotted it:
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How National Grocery Chains Are Healthifying Options

by in Grocery Shopping, February 6, 2016

Most of us shop for food at supermarkets. And while it’s possible to get healthy food there (hint: shop the perimeter), sometimes it feels like we’re being thwarted in our efforts to buy healthy food (we’re looking at you, checkout lane). So it’s refreshing to hear that several of the nation’s grocery stores are taking steps to make it easier for us to buy and eat healthier.

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