All Posts By Dana Angelo White

16 Healthy Smoothie Recipes

by in Healthy Recipes, March 30, 2013

orange-banana smoothie
From breakfast to dessert, smoothies are a quick, please-everyone solution; they require little prep (just toss everything in a blender and press a button) and are completely customizable. To make smoothie prep even easier, keep your freezer stocked with frozen fruit.

Smoothie Smarts
These deliciously frosty drinks can be sipped for a snack or a meal. Pay attention to portion sizes and higher-calorie ingredients (like frozen yogurt or nut butter) to make sure you don’t overdo it. A snack-sized smoothie should be about 150-200 calories, and to make your smoothie a healthful meal, shoot for more protein and 350-450 calories (and less sugary ingredients).

See Healthy Swaps for smoothies

Breakfast
Start the day with any of these fruit-filled drinks.

Orange-Banana Smoothie (above)
Honeydew-Almond Smoothie
Ginger-Peach Green Tea Smoothie
Melon Smoothies
Pineapple Mama Smoothie
Blueberry Blast Smoothie

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Diabetes-Friendly Easter Recipes

by in Easter, Healthy Holidays, March 26, 2013

asparagus
It’s time to start planning your Easter menu and it can be challenging to accommodate relatives with special dietary requests. If cooking for a diabetic is on your to-do list, we’ve got healthy, spring-inspired recipes with 30 grams of carbohydrates (or less) per serving.

Brunch Ideas
How about Easter brunch? That’ll leave you free for more family time and (hopefully) a little time to relax at the end of the day. A spread of breakfast fare, lunch dishes and some veggie-heavy sides will please everyone.

Avocado-Feta Dip
Gina’s Quiche Tartlets
Green Tea Poached Salmon With Ginger Lime Sauce
Arugula Salad With Pesto
Apple and Ham Salad
Roasted Carrots
Asparagus With Tangy-Smoky Dressing (above)

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Fresh Mint Shake

by in Healthy Holidays, Healthy Recipes, March 15, 2013

mint shake
A Shamrock Shake at McDonald’s will cost you some serious calories and fat. A 12-fluid ounce portion (the smallest size) has a whopping 530 calories and 15 grams of fat, not to mention all the highly-processed sweeteners and artificial colors. Try this fresher and lighter version instead. Bonus: you can make it all year long; the fast-food version is only available for a few weeks around St. Patrick’s Day.

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Food Fight: Sweet Potatoes vs. White Potatoes

by in Uncategorized, March 15, 2013

potatoes
Any carb-o-phobe will tell you to choose sweet potatoes over white ones, but is that sound nutrition advice? We’ve put these tubers head-to-head; find out which comes out on top.

Sweet Potato
A medium-sized baked sweet potato has 102 calories, 24 grams of carbohydrates, 2 grams of protein, 4 grams of fiber and no fat or cholesterol. It’s also rich in the antioxidant beta-carotene and contains a small amount of vitamin C. Sweet potatoes are also loaded with potassium and vitamin B6.

Baked, roasted, mashed, added to chili or pureed into soup – adding sweet potatoes to your meals can help you stay satisfied and provide you with a hefty dose of nutrients.

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5-Ingredients: Pear Chutney

by in 5-Ingredient Recipes, March 14, 2013

pear
Sweet, a little sour, and oh-so-delish! A spoonful of homemade chutney will jazz up chicken, pork or a platter of cheese and crackers. Mix with mayo and curry powder for a one-of-a-kind spread on a turkey sandwich. Grab a pile of fresh pears and make this recipe ASAP.

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Have You Tried: Grapeseed Oil?

by in Have You Tried, March 13, 2013

grapeseed oil
Have you been missing out on this healthy fat? One try and this oil will quickly become a pantry staple.

What is Grapeseed Oil?
Made from the same grapes used for wine making, grapeseed oil is extracted from the tiny inner seeds. Commonly imported from countries like France and Switzerland, this light and fresh oil is becoming more widely available in the United States.

Its clean and mild flavor makes it a better choice in dishes where you don’t want the flavor of the oil to compete with the other ingredients.

Grapeseed also has an extremely high smoke point, making it ideal for high cooking temps in cooking techniques like stir frying, sautéing, baking and frying,

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Spice of the Month: Caraway Seed

by in Healthy Recipes, March 10, 2013

caraway
They’re what gives rye bread its classic flavor, but you can do so much more with this robust spice.

Caraway Basics
This member of the parsley family has a pungent aroma and flavor, nutty and warm with a hint of anise. This ancient slivered, black seed is a common element in Austrian and German cooking.

Available in both whole and ground seeds, whole seeds have a potent flavor and aroma. If a recipe calls for ground seeds, grind up just before using for best results.

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15 Healthy Cauliflower Recipes

by in Healthy Recipes, March 9, 2013

cauliflower couscous
Everyone’s buzzing about cauliflower these days. It’s simple, tasty and apparently very trendy; we love that this cruciferous veggie is getting a chance to shine!

Healthy Attributes
Low in calories (25 per cup) but high in nutrients (fiber and vitamins C, K and B6), cauliflower also boasts various antioxidants, including those that may help prevent certain types of cancer.

Cauliflower is unique because has the ability to morph into many different forms. When it’s mashed, pureed, roasted or boiled – the texture and flavor completely change.

White is the most widely available variety, but you may also be able to find green, purple and orange versions at your local famers’ market.

Mains
Mahi Mahi With Cauliflower
Sicilian Cauliflower Pasta
Shepherd’s Pie
No-Bake Macaroni and Cheese

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Cooking With Alcohol

by in Healthy Recipes, March 6, 2013

cooking with wine
Forget about getting tipsy – that’s not the point here. Cooking with a little liquor can be a healthy and tasty way to add a splash of depth, flavor and excitement to your recipes.

Flavor Boost
Whether it’s beer, sake, rum or Cabernet, using alcoholic beverages in cooking can act as a flavor enhancer. It can also be used to tenderize meat in marinades or concentrate flavor when simmered down into sauces.

What’s even more fun about cooking with alcohol is how versatile it can be. Beer can make a moist bread or add killer flavor to a fish taco. Hard liquor like vodka or rum can jazz up pasta sauces or be the finishing touch in a glaze for grilled or roasted meats.

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Chia Seeds 101

by in Healthy Tips, March 3, 2013

chia seeds
Back in 2009 we started reporting on this hot new food. Since then, these tiny, crunchy seeds have experienced a popularity explosion. It’s time to catch you up on how far chia has come.

Chia Facts
One tablespoon of chia seeds has 55 calories, 2 grams protein and 6 grams of fiber, plus calcium, iron and potassium. They’re also gluten and cholesterol free.

According to the nutrition facts panels, the fat content of different brands of chia seeds varies from 3 to 9 grams per tablespoon. The type of fat found in these tiny seeds is mostly polyunsaturated, specifically the ALA omega-3 type – brands vary from 2,000 to 6,000 milligrams per serving.

Research indicates the ALA form of omega-3 needs to be converted to DHA and EPA forms in order to benefit heart health (something omega-3s are famous for). Some recent reports have indicated that milled chia seeds allow for better ALA conversion, though it’s still unclear if this makes chia better for heart health.

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