All Posts By Dana Angelo White

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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Ask the Experts: Homemade Must-Haves

by in Food and Nutrition Experts, February 28, 2013

tomato sauce
Even though it would make life easier at times, I only enjoy homemade versions of certain kitchen basics. I’ve tried brands of store-bought applesauce and chicken stock but I’m never pleased. I’ve come to the conclusion that it’s just better (and often healthier) to make them from scratch. I posed this same issue — what ingredients MUST you have homemade — to registered dietitians (RDs) across the country and got an overwhelming number of responses. A HUGE thanks to all the RDs that weighed in on this hot topic.

Homemade Must Have #1: Salad Dressing
This was far and away the biggest pet peeve among nutrition pros – nobody cares for all the extra sugar, salt and other processed ingredients swimming in bottled salad dressings.

Janet Helm, MS, RD, blogger at Nutrition Unplugged, author of The Food Lover’s Healthy Habits Cookbook speaks for many of us when she says:

“I just can’t bring myself to buy any bottled salad dressings. It’s just so easy to make your own vinaigrette, which will always taste better and fresher. Plus, you can control the ingredients when you make your own.”

Barbara Boyce, DHSc, RD, LDN gives her homemade dressing a kick:

“My favorite is a jalapeno ranch dressing with a lot less fat and salt than store-bought. My husband and I like ranch dressing with a zip to it, so I add jalapeno peppers to the mix.”

Christine M. Palumbo, MBA, RD adjunct faculty member at Benedictine University opts for the simplest of dressings:

“I can’t stand 99% of the commercial bottled dressings or those served in restaurants. They tend to be sweetened and have a cloying “chemical” taste. No, thank you. My homemade saves money and tastes better. It’s a simple blend of extra virgin olive oil, red wine vinegar, salt, freshly ground black pepper, and dried oregano.”

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