All Posts By Dana Angelo White

Omega-3-Rich Recipes (Guess What? They’re Not All Fish)

by in Healthy Recipes, July 12, 2013

spinach salad with pomegranate
Just about everyone could benefit from eating more of omega-3s, an essential fatty acid. Here are some delicious ways to up your intake.

The Guidelines
Omega-3 fats are found in fatty fish like salmon, tuna and sardines. You can also find them in plant foods like flaxseeds, walnuts, canola oil and soy. So there are lots of options when it comes to getting more of these healthy fats! That’s good news, since omega-3s are beneficial to the brain and cardiovascular system and promote skin and eye health. Omega-3s also have anti-inflammatory properties.

The current recommendations for omega-3 intake may vary depending on the type. The ALA form (mostly from plant based foods) ranges from 1.1 to 1.6 grams per day for men. The other types EPA and DHA (more plentiful in fish and other animal products) the daily range is 0.3-0.5 grams and 0.8-1.1 grams, respectively.

The Recipes

#1 Green Tea Poached Salmon with Ginger Lime Sauce
Fresh salmon is one of the best sources out there; this low mercury fish has more than 650 milligrams of omega-3 per ounce.

Percent daily recommended amount of omega-3 = 281% (men), 409% (women)

Read more

5 Smart Ways to Stop Yo-Yo Dieting

by in Diets & Weight Loss, July 10, 2013

yo-yo
Are you a self-imposed victim of the on-again, off-again diet? If you’re ready to get real about losing weight, read on.

# 1 Think Long Haul
Your state of mind plays a huge role in weight loss success. Instead of crash dieting by starving yourself, commit to making long-term diet and exercise changes that you can actually stand to stick to from here on out. The weight loss might be a little slower but that means you’ll have a better chance of keeping it off.

#2 Include, Don’t Exclude
Instead of cutting out major food groups, a move that can lead to nutrient deficiencies, allow yourself to eat all of the foods you enjoy, even if that means splurging sensibly from time to time. Allowing yourself a little freedom will keep you on the right path.

Read more

Vegetarians: Myths vs. Facts

by in Healthy Tips, July 9, 2013

carrots
Vegetarians are often seriously misunderstood. It’s time to debunk some of the most common vegetarian myths!

Myth: Vegetarians don’t get enough protein
Fact: It’s actually pretty easy for vegetarians to meet their needs for protein, even if they choose not to eat eggs and dairy products. Thanks to plant-based proteins like tofu, beans, lentils and what’s found in whole-grains breads and cereals, getting enough protein can be deliciously simple.

Read more

6 Healthy Pantry Must-Haves

by in Grocery Shopping, Healthy Tips, July 9, 2013

sambal oelek

Could your pantry use a healthy makeover? Use these six ingredients to infuse recipes with flavor.

1. Sambal Oelek
Quite possibly one of my favorite ingredients of all time, this blend of fresh ground chiles, salt and vinegar adds a flavorful heat to sauces, stir-fries and marinades. Mix with mayo, nonfat Greek yogurt and lemon juice for a sauce that tastes good on just about anything.

Recipe: Spicy Turkey and Green Bean Stir Fry

Read more

How to Pick a Healthy Frozen Treat

by in Grocery Shopping, Healthy Tips, July 8, 2013

frozen treat
Nobody loves a good frozen treat more than I do, which is why it bugs me when I see store shelves overflowing with “diet” offerings that fool folks into thinking they’re better than good old ice cream. The next time you’ve got a hankering for a frozen treat, here are some useful tips.

Low-Fat Ice Cream
Light and low-fat ice creams make up for the removal of fat by adding thickeners like guar gum, locust bean gum and carrageenan (just to name a few). Since fat also provides flavor, some lightened varieties include more sugar to make up for it, which means the calories can wind up being similar to regular ice cream. More sugar, less fat, same calories – not exactly healthier. And don’t be fooled by the term slow churned; some brands may be using new technology to alter the consistency, while others may simply have more thickeners added in.

Read more

5-Ingredient Recipes: Pasta Salad, 3 Ways

by in 5-Ingredient Recipes, July 7, 2013

pasta salad
Pasta salads may appear harmless or even good for you, but large portions of pasta, heavy dressings and high fat add-ins can ruin this picnic staple. Fresh ingredients, lots of vegetables, and a little portion control can make all the difference — here are 3 classic salads, re-created pasta style, each made with 5 ingredients.

Caprese Pasta Salad
Serves: 8

6 cups cooked whole grain pasta
2 cups cherry tomatoes, halved
8 ounces fresh mozzarella cheese, diced
¼ cup chopped fresh basil
2/3 cup balsamic vinaigrette

Combine ingredients in a large bowl; toss well.

Nutrition Info Per Serving:
Serves: 8; Calories: 300; Total Fat: 13 grams; Saturated Fat: 4 grams; Total Carbohydrate:  32 grams; Sugars: 4 grams; Protein:  15 grams; Sodium: 214 milligrams; Cholesterol: 18 milligrams; Fiber: 3 grams

Read more

Herb of The Month: Marjoram

by in In Season, July 6, 2013

marjoram
This lesser-known herb is a must-have in my garden. Learn more about the flavor of marjoram, plus find out why the ancient Greeks would stock up on it for funerals.

Marjoram Basics
According to the Food Lovers’ Companion, marjoram was used in funeral wreaths to symbolize happiness in life and the afterlife. Sprigs of this herb tout small and delicate oval-shaped leaves that are bright green.

The most common variety is called sweet marjoram. It’s a member of the mint family but it has a flavor similar to oregano, only sweeter. It can be found both fresh and dried in large markets and specialty grocery stores – look for it fresh at the farmers’ market during the spring and summer months.

Read more

20 Healthy Fish Recipes

by in Healthy Recipes, July 5, 2013

grilled salmon
It’s a fabulous time of year for seafood. Dig into these healthy options for salmon, cod, tilapia and shellfish.

Healthiest Catch
There are numerous considerations when choosing healthy seafood. Fish lovers need to weigh in on things like how the fish was caught, where in the world it can be found, and whether or not it contains high amounts of mercury.

To help make sense of things, there’s the Monterey Bay Aquarium’s Seafood Watch Regional Guides. This year’s guide highlights Atlantic cod, mussels, salmon, tilapia and oysters as some of its best choices because they are “abundant, well-managed and caught or farmed in environmentally friendly ways.” You can also check your local fish counter for the Marine Stewardship Council seal of approval.

Fish Recipes to Try:

Salmon
Mustard Roasted Salmon
Blackened Salmon with Mango Salsa
Salmon Kebabs with Yogurt Sauce (above)
Poached Salmon with Lemon Mint Tzatziki
Saucy Salmon

Read more

Book Review: Savory Bites — Meals You Can Make in Your Cupcake Pan

by in Cookbooks, July 3, 2013

savory bites book
Good (and healthy) things do come in small packages. Get a taste for the yummy creations from Cupcake Wars champ Hollis Wilder, author of the new cookbook, Savory Bites: Meals You Can Make in Your Cupcake Pan.

Not Your Typical Cupcake
Meals you can make in a cupcake pan? You might be able to envision a quiche neatly tucked into cupcake tin but how about French toast, risotto and lasagna?

While this book doesn’t outwardly aim to be “healthy” the author is mindful of using fresh ingredients, trimming excess fat and calories when possible, and creating fun kid-friendly recipes. Cupcake-sized servings also help with portion control.

Cupcake Pan and the Family Meal
Can a baking pan help bring your family together in the kitchen? Hollis thinks so. She encourages bringing the little ones into the kitchen and letting them pick and chose the ingredients for their savory cupcake creations.  I must say, my kids love anything that comes out of a cupcake pan.

Read more

7 Breakfast Foods That Sound Healthier Than They Are

by in Healthy Tips, July 1, 2013

granola
The most important meal of the day can often be the most hurried, which is why so many of us look to reach for something healthy and fast. But breakfast foods can be deceiving — when choosing a quick grad-and-go breakfast, watch out for these 7 foods.

Bran Muffins
Some folks assume that you can’t go wrong with anything “bran” but many packaged and fast-food bran muffins tip the scales at over 440 calories and 15 grams of fat each! A down-sized homemade version is the way to go.

Flavored Oatmeal
There’s no disputing that oats are good for digestion, curbing appetite, and heart health but that can be over-shadowed by the sugar and preservatives found in most packets of flavored instant oatmeal. Get plain (even instant is fine) and flavor it up yourself.

Read more

...10...212223...304050...