All Posts By Dana Angelo White

Make Your Own Lunch Kit

by in Healthy Recipes, Kid-Friendly, August 31, 2013

lunch kit
Say sayonara to store-bought lunch kits! These DIY versions will make your kid the envy of the lunchroom.

Nutrition Facts
Pre-packaged lunch kits sure seem convenient, but the quality of the food is subpar at best. Popular options include crackers and processed meats and cheeses, coupled with sugary drinks and cookies. The calorie counts vary from 300 to 450 per serving, with 8 to 20 grams and fat, plus 30 to 40 percent of an adult’s sodium needs for the entire day. What’s even more disturbing is the staggeringly long list of ingredients, usually chock-full of preservatives.

Packing Up
Bento-style containers make homemade lunch kits a breeze. Compartments keep food fresh and allow little fingers to snatch up and assemble their favorites. Most set-ups retail for $15 to $25 each at Pottery Barn Kids and Laptop Lunches. Resealable plastic bags and small plastic containers can also get the job done.

Getting Fresh
Here are 5 fresh lunch combos that keep the menu fun and healthy.

  • Thick-sliced roasted turkey, cheese cubes, edamame and yogurt-dipped pretzels (above)
  • Greek yogurt, fresh berries, granola and carrot sticks
  • Grilled chicken, tortilla chips, black bean salsa and broccoli florets
  • Mini PB &J, whole wheat pretzels and grapes
  • Pasta salad, green beans and apple

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »

Make Your Own Energy Drink!

by in Healthy Recipes, August 19, 2013

homemade energy drink
Most bottles and cans of energy drinks are nothing but sugar water plus lots of supplemental vitamins and minerals. The beverages are also loaded with herbal stimulants and caffeine. The safety of many of the herbal ingredients is questionable, and while caffeine may provide a temporary boost, it won’t give you energy (only calories can do that).

But here’s a homemade energy drink anyone can feel good about sipping.

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5 Ways to Wow with Watermelon

by in Healthy Recipes, In Season, August 15, 2013

watermelon gazpacho
Got an endless supply of this quintessential summer fruit? Here are some refreshing new ways to use it up.

#1: Make Real Sorbet
Most watermelon sorbets have no actual watermelon in sight! The real deal couldn’t be easier to make.

Recipe: Tropical Watermelon Sorbet

#2: Add to Salsa
Add a fresh and juicy crunch to a savory salsa and serve with fish or chicken.

Recipe: Fish Tacos with Watermelon Salsa

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10 Healthy Peach Recipes (Including Peach Cobblers!)

by in Healthy Recipes, August 8, 2013

peach cobblers
It’s time for an all-out peach-fest! A medium peach makes a delish low-cal snack, with only 50 to 60 calories. Peaches also contain 2 to 3 grams of fiber per piece, plus lots of cell-protecting antioxidants.

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Good News on the Gluten-Free Front

by in Food News, Gluten-Free, August 6, 2013

gluten-free cookies
Last week, the FDA issued concrete rules on what foods can qualify as officially gluten-free. Learn more about what this means for folks who need to avoid gluten, plus read up on some important tips.

Defining Gluten-Free
More than 3 million Americans suffer from celiac disease, an autoimmune condition that makes them unable to digest gluten. The only way to treat the disease is to exclude gluten from the diet or else risk damage to the digestive system as well as nutrient deficiencies and other serious medical problems.

The new FDA rule mandates that products labeled “gluten-free” must contain no more than 20 parts per million of gluten. While many companies have already set this limit for themselves, the FDA rule, which food manufacturers must comply with by this time next year, will help ensure that companies using the term are adhering to the standard.

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Nutrient to Know: Quercetin

by in Nutrients to Know, August 5, 2013

onions
This lesser-known nutrient is becoming more mainstream. Find out if quercetin is plentiful in your daily diet.

What is it?
Quercetin is classified as a bioflavinoid, a plant substance with important physiological qualities. It’s plentiful in a wide variety of foods but has become increasingly popular in supplement form. But buyer beware: Large doses from supplements may be unsafe and cause kidney damage.

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7 Surprising Things To Do With Tomatoes

by in Healthy Recipes, August 5, 2013

tomato and peach salad
Pretty soon, gardens and farmers’ markets will be overflowing with tomatoes. Don’t dare waste them! When they’re piling up and you’re sick of salads and sammies, turn to these fresh ideas.

# 1 Make Jam
This tangy, sweet and savory jam tastes good on just about everything. Add some cayenne pepper for an extra kick!

Recipe: Tomato Jam

# 2 Hit The Grill
Charred tomatoes take on a distinct smoky flavor that will liven up any summer meal. Place cherry tomatoes on skewers or cut larger ones in half, then drizzle with oil and grill until they’re just warm and juicy.

# 3 Pair With Peaches
It may sound bizarre, but peaches and tomatoes are a match made in taste-bud heaven.

Recipes: Tomato and Peach Soup and Tomato Peach Salad with Ricotta (above)

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