All Posts By Dana Angelo White

31 Days of Pumpkins

by in In Season, October 3, 2011
alton brown's pumpkin bread
What to Do With Pumpkins idea #15: make Alton Brown's pumpkin bread.

Whether it’s for dinner, dessert or carving Jack-o-lanterns, nothing says fall quite like shiny orange pumpkins. We’ve got ideas for every day of the month.

1.    Check out your local farm or farmers’ market for unique varieties like “Oz” or “Spooktakular”

2.    Did you know? Pumpkins can be found in different colors, like orange, green and white.

3.    Find out where the “pumpkin capital” of the United States is.

4.    When you’re at the pumpkin patch – choose pumpkins with smooth, hard skin that are free of bruises or blemishes.

5.    It’s not pumpkin season until you make Pumpkin Pie – try our slimmed down recipe.

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Herb of the Month: Oregano

by in In Season, October 2, 2011
oregano
Try cooking with fresh oregano, it's much different than the dried stuff.

Sweet and spicy fresh oregano is totally different than the dried version in your spice rack. Fall is the perfect time to enjoy this pungent green herb.

Oregano Basics
Greek for “joy of the mountain” Grecian brides and grooms would wear a crown of oregano leaves to ward off sadness. Found in Mediterranean countries for hundreds of years, oregano gained popularity in the U.S. after World War II when soldiers returned from Italian assignments singing its praises.

In addition to its historical culinary uses, these tender green leaves were also prescribed to treat a variety of ailments including toothaches, muscle pain and bacterial infections.

A close relative to mint, leafy oval-shaped, oregano has a fresh and somewhat piney flavor. There are over 20 varieties including the bold and spicy “Mexican” and the more traditional “Mediterranean,” which is more mild but still full of flavor.

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How Much Exercise Do You Need?

by in Healthy Tips, September 25, 2011
women walking
How much exercise do you need, and what kind is best?

Do you spend countless hours at the gym each day or is the thought of a 20-minute workout too much for you to handle? Tackling a regular exercise routine can be daunting and might cause you to give up on working out all together. Use these tips to make the most of your exercise time.

How Much?

According to the American College of Sports Medicine and the CDC, you should shoot for 150 minutes of moderate-intensity per week. You can break up this time in a variety of ways. Feel the burn for 30 minutes, 5 days a week or try a split of 30 and 60-minute workouts over the course of 3 days. Even if 150 minutes is more than you’re ready for, every little bit helps. The American Heart Association reports that every hour of walking may increase your life expectancy by two hours.
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10 More Foods That Are Healthier Than You Think

by in Healthy Tips, September 22, 2011
swiss cheese
Great news: lower-fat cheese, like Swiss, is healthier than most people think.

There are lots of misconceptions about healthy eating. Some folks kick their favorite foods to the curb because they think they’re no good. We’ve already given you a list of ten — here are 10 MORE foods that offer more nutrition than you’re giving them credit for.

1. Cheese
While you will find some unhealthy fats, don’t count out cheese! It’s an excellent source of protein, calcium and even contains a small amount of vitamin D.  Watching your waistline? Keep portions to about 1-ounce and choose lower fat varieties like Swiss, Parmesan or part-skim mozzarella and ricotta.

2. Bread
Some people are still afraid of eating carbs and bread is usually the first to go. But don’t toss those loaves out just yet! You’ll be missing out on nutritious goodies like fiber and important B-vitamins. Limit intake to no more than a couple of slices per day and choose whole grain varieties most of the time.

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5 Ways to Cut 100 Calories: Sandwiches

by in Uncategorized, September 20, 2011
making a sandwich
Cut (at least!) 100 calories from your lunch by making some easy sandwich swaps.

Packing your own lunch can save money and calories. Here are 5 ways to cut 100 calories when you pack up sandwiches.

Sandwich 1Tuna, Chicken or Egg Salad
Pitfall: Too much mayo
Smarter Sandwiches: Each tablespoon of mayo has 90 calories. These salad options can be nutritious and high in protein, but you need to watch the fat. Trim these salads by down-sizing the scoops of mayo or replacing half with nonfat Greek yogurt like in this recipe for 5-ingredient chicken salad.

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Ask HE: Should you eat just the egg white?

by in Ask the Experts, September 14, 2011
hard-boiled eggs
Is it really healthy to skip the yolk?

Many health-conscious folks opt for egg whites only. Little do they know they’re wasting a huge dose of protein and other precious nutrients when they toss out those golden yolks.

Q: When looking to take in healthy protein from eggs, should you go for the whole thing or just eat the egg white?

A: When you look at the nutrients it’s hard to dispute. Eggs have a lot of nutrition going on and most of it’s found in the egg yolk.

Marcia Greenblum, MS, RD, senior director of nutrition education for the Egg Nutrition Center brought us up to speed on all the goodies that eggs have to offer. The white of a large egg provides 3.6 grams of protein, but you’ll also find an additional 2.7 grams hanging out in the yolk. The yolk is also home to all the heart-healthy fats and hefty doses of vitamins like riboflavin, D and B12; nutrients like choline and selenium are also in abundance.

Yes, yolks are also where all the not-so-healthy fat and cholesterol are hiding. If you do have high cholesterol, you may have to limit your intake, but with only 1.6 grams of saturated fat per serving, eggs can certainly be worked in to a heart-healthy diet. To cut down on some of the fat and cholesterol, use a combination of whole eggs plus a few extra egg whites in egg dishes like omelets, frittatas and quiche.

Tell Us: Do you keep or toss the yolks?

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 »

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Healthy Swaps: Bag Lunches

by in Healthy Tips, September 13, 2011
homemade salad dressing
Try a homemade vinaigrette instead of creamy salad dressing for a 25% reduction in fat and calories.

Brown Bag ChallengeWe’re teaming up with fellow food bloggers to host a Brown-Bag Challenge, a month-long initiative to eat consciously and save money by packing a lunch each weekday instead of eating out. Join us here and share what you’re eating on Facebook and Twitter with the hashtag #brownbag.

Packing up for our Brown Bag Challenge? Use these swaps to make your lunch healthy and delicious.

Instead of: Regular cold cuts
Choose: Lower sodium varieties
The Payoff: As much as a 50-percent reduction in salt. Check labels or company websites for info on your favorite brand

More tips for the deli counter

Instead of: Creamy salad dressing
Choose: Vinaigrette dressing
The Payoff: A 25-percent reduction in fat and calories

Make your own salad dressing

Instead of: Peanut Butter & Fluff
Choose: PB & B (banana)
The Payoff: A kid-friendly sandwich without corn syrup and added sugar

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Market Watch: Japanese Eggplant (and an Easy Eggplant Dip Recipe)

by in Farmers' Market Finds, September 12, 2011

eggplant spread
When tiny, cutie-pie eggplants turned up in my CSA box, they were a little small for eggplant parm, but that’s not where my eggplant options end.

Get our quick eggplant dip recipe »

Herb of the Month: Tarragon

by in Healthy Recipes, In Season, September 7, 2011

tarragon
Turned off by this green herb’s anise flavor? Don’t discount tarragon just yet. This delightfully fresh and fragrant herb will find its way into your culinary heart if you’re just willing to give it a chance.

Tarragon Basics
This under-appreciated herb is a staple in French cuisine. It made our list of Top Herbs for Healthy Cooking because it’s easy to grow (it will last all summer and through to the fall) and its feathery leaves are just as tasty frozen or dried as they are fresh. It certainly does have an element of anise flavor but the accompanying sweetness will make even the most devout licorice-hater swoon.

Nutrition Info
In a tablespoon of fresh tarragon, you’ll find about 5 calories. There are also all kinds of nutrients including iron, zinc, potassium, magnesium and vitamins A, C and B6.

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30 Days of Corn

by in In Season, September 1, 2011
grilled corn salsa
We've got 30 ways to love sweet, tender, in-season corn, like this Grilled Corn Salsa.

It’s the peak of the season for sweet corn. Here are 30 ways to enjoy this summer treasure.

  1. Classic and straight up – on the cob with butter and salt
  2. Use our shopping tips to pick the perfect ears.
  3. Use a serrated knife to cut kernels off the cob — add raw kernels to to a salad for sweet crunch.
  4. After cutting off kernels, don’t toss those cobs – use them to flavor and thicken chowder.
  5. Make an easy summertime dinner –Fish Tacos with Chili Mayo and Grilled Corn
  6. Company coming? Make Grilled Corn Salsa and serve with tortilla chips
  7. Hit up the farmers’ market for the freshest corn. Local farmers will have all kinds of unique varieties available.
  8. Cooking Tip: when boiling corn on the cob, add salt and a splash of milk to the water.
  9. Add corn to your favorite pasta salad recipe.
  10. Add freshness and color to a stir fry.
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