All Posts By Dana Angelo White

22 Healthy Mexican Recipes

by in Healthy Recipes, April 30, 2013

steak tacos
Mix up a batch of lightened-up margaritas, then cook up a bunch of these fiesta-inspired favorites.

Soup, Starters and Sides
Fresh ingredients and lots of spice make these appetizers and side dishes healthy crowd-pleasers.

5-Ingredient Quesadillas
Chile-Chicken Posole
Mexican Chicken Soup
Mexican Zucchini Oven Fries
Guacamole
Five Layer Mexican Dip
Mexican Potato Skin Bites
Spicy Cheesy Rice

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Taste Test: Strawberry Greek Yogurt

by in Taste Test, April 28, 2013

Greek yogurt
Back in 2010, we did our Nonfat Greek Yogurt Taste Test and there were only a few brands to choose from. Today, the number of companies making Greek yogurt has exploded, and so have the flavor options. So how do the flavored varieties stack up? Find out.

The Criteria
I used our typical 5-point scale (5 being the highest) to rate these yogurts. For nutrition, I paid close attention to calories, protein and sugar content. Even plain Greek yogurt contains some natural sugars from milk (aka lactose) but when looking at flavored varieties, there’s often a large variation of ingredients. Sugars on the label can come from milk, fruit and/or added sugars.

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Nuts About Macadamia Nuts

by in Healthy Recipes, April 26, 2013

macadamia nuts
A personal favorite of mine, these deliciously chunky nuts are good for more than just munching.

Macadamia Basics
Buttery flavor, big crunch, and subtle sweetness sums up these medium-sized round nuts. Although native to Australia, Hawaii has since taken over as the largest exporter in the world. With a famously hard outer shell, you’ll most often find these nuts cracked and ready to eat.

Nutrition Facts
One ounce of macadamia nuts (about 10 to 12 kernels) contains 200 calories, 21 grams of fat, 2 grams of protein and 2 grams of fiber. They also offer a decent amount of thiamin, iron and copper. Macadamia nuts are rich in heart-healthy monounsaturated fats. A small study conducted by a popular macadamia manufacturer reported that subjects who ate 1.5 ounces of the nuts per day showed improvements in cholesterol (lower total cholesterol and lower LDL “bad” cholesterol ) over a 5-week period.

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How to Prevent Vitamin Loss When Cooking Vegetables

by in Healthy Tips, April 8, 2013

asparagus
There’s no doubt vegetables have lots of good nutrition to offer, but how you purchase, store, and prepare them can dramatically affect their value.  Here’s what you need to know when cooking up your favorite veggies.

Farm to Table
As soon as vegetables are picked, their nutrient clock beings to tick away. The more time it spends off the plant, the more vitamins will be lost.

For this reason, seeking out local produce when possible is never a bad idea — the less time it takes for the veggies to get to your plate, the more nutrients they’ll retain. Support local agriculture in your community or get your hands dirty by planting some of your own herbs and vegetables – you can’t get more local than that.

Home Storage
Once you get those fresh vegetables home, minimize additional nutrient loss by eating them right away or storing in the refrigerator or freezer. Cold temperatures will limit the degradation of vitamins so use the vegetable drawer in your fridge (where humidity is higher) and store in an air-tight bag or container. Avoid trimming and chopping prior to storage too, this will limit surface area and help lock more of the vitamins inside.

Get tips for the best way to freeze vegetables

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Metabolism: Facts vs. Myths

by in Healthy Tips, April 5, 2013

metabolism
Lifestyle and its impact on metabolism is always a hot topic. Find out what really affects how your body runs.

Myth: Eating at night causes weight gain
There’s no magical evening hour where foods just turn to fat. Once your calorie intake exceeds expenditure you can put on the pounds — no matter what time of day. On the other hand, if you need more calories after dinner, have a light and sensible snack.

Myth: Eat spicy foods to burn calories
There’s an element of some spicy foods (like chili peppers) that may help suppress appetite and create a short-lived increase in body heat. BUT don’t rely on these tactics to shed pounds – they could do more harm than good, especially if you’re prone to heartburn.

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5 Ingredients: Chia Pudding

by in 5-Ingredient Recipes, April 4, 2013

chia pudding
Love chia seeds? This easy-to-make, creamy pudding is bursting with fiber, omega-3 fat and tropical flavors.

What is Chia Pudding?
One of the most magical characteristics of tiny chia seeds is how they can act as an thickening agent. When introduced to liquid such as milk, soy milk, almond milk or coconut milk, the seeds expand and soften, creating a pudding-like concoction. Create a mixture of your favorite flavors and after a few hours in the fridge, indulge in the velvety goodness.

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Spice of the Month: Curry Powder

by in Healthy Recipes, April 3, 2013

curry powder

Is this spice blend sitting around in your cabinet? You don’t know what you’re missing. Hurry! Break out the curry!

Curry Basics

Robust, potent and delightfully flavorful, curry powder is a staple ingredient in both Indian and other South Asian cuisines. Made from a blend of various ground spices and chili peppers, you’ll find it used in all different kinds of recipes, some sweet, others spicy. Common components of curry blends include turmeric, cumin, cinnamon, mustard, ginger, cardamom, cloves, coriander, pepper, tamarind and saffron.

Nutrition Info

One tablespoon of curry powder has 20 calories, 1 gram of fat and 2 grams of fiber. It’s also chock full of vitamins and minerals including E, K, B6 and iron. Many of the components of curry powder like cinnamon and turmeric are also potent antioxidants.

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6 “Healthy” Foods To Skip

by in Healthy Tips, April 1, 2013

banana chips
These foods all sound healthy, but don’t be fooled — they may not be as healthy as they seem.

Ground Turkey
Don’t be duped into choosing “ground turkey” as a leaner alternative to ground beef. The truly leaner choice is ground turkey breast – that’ll save you more than 100 calories and 15 grams of fat per 4-ounce serving compared to ground turkey which contains more dark meat and skin.

Pick up some turkey breast and try these 5-ingedient turkey burgers.

Banana Chips
Sorry folks, these babies aren’t just dried up banana slices, they’re fried, just like potato chips. A half-cup serving has almost 200 calories and 10 grams of fat! The good news is, you can make your own and forgo all the grease.

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8 Ways to Use Leftover Ham

by in Easter, Healthy Holidays, Healthy Recipes, March 31, 2013

ham risotto
With so many delicious ways to use the leftovers, you might want to make some extra ham this Easter.

One-Pot Wonder
Ham gives this whole-grain dish some extra protein and a salty bite.

Recipe: Barley Risotto with Ham and Mushrooms (above)

Sandwiches
These perfectly-portioned sliders will make a brown bag lunch extra special.

Recipe: Ham Club Sandwich Sliders

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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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