All Posts By Dana Angelo White

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

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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Market Watch: Cherry Peppers (and Cheesy Hot Pepper Poppers)

by in Farmers' Market Finds, August 30, 2011
cherry pepper poppers
Find hot cherry peppers and grill cheesy, spicy pepper "poppers."

Green peppers just don’t get the love they deserve! This time of year you’ll find all different kinds at the farmers’ markets including sweet bell, mild frying peppers and these little babies – sweet and fiery cherry peppers.

These tiny peppers just scream “stuff me.” They’re not as hot as jalapenos, but they still have a bit of heat. Try this grilled appetizer, a take on japaleno poppers made with seafood, cream cheese and salty Manchego. They make deluxe appetizers but only take minutes to make.

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10 Easy Tomato Appetizers

by in Uncategorized, August 28, 2011
tomato salad
#7: Tomato Salad

Tomatoes find their way on to salads and sandwiches without much consideration, but they deserve more attention for tomato week. Here are 10 fabulous nibbles where tomatoes are the star.

1.) Serve sweet and spicy tomato jam with whole grain crackers (or slices of toasted whole grain baguette) along with shards of sharp cheddar cheese.
Recipe: Tomato Jam

2.) Look for locally produced dried tomatoes at your local farmers market – it’s a great way to hold on to that tomato goodness for months.
Recipe: Sun-Dried Tomato and Goat Cheese Skewers

3.) Cherry tomatoes are the perfect size for skewers. Watermelon (also in season now) may seem like an unlikely match up, but the combo of flavors scream summer.
Recipe: Tomato, Watermelon, and Basil Skewers

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Tomato Questions from Our Readers: Storing and Handling Fresh Tomatoes

by in Uncategorized, August 26, 2011
Don't you wish these guys grew all year long?

To refrigerate or not to refrigerate? When to peel and seed? Proper handling of fresh tomatoes is trickier than it might seem. Our readers asked tomato questions on Facebook and Twitter , here are our recommendations.

Shopping Tips
This is prime time for local produce so get out to your local farmers’ market or farm stand where colorful and plump tomatoes are abundant. Choose large tomatoes that are free of bruises and heavy for their size (heavy equals juicy). For smaller cherry tomatoes, look for ones that are brightly colored with tight skins.

Don’t look only for perfectly round or red tomatoes. Oddly shaped, bizarre-colored heirloom and other unique varieties are some of the tastiest kinds! Learn more about the various heirloom varieties.

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