All Posts By Katie Cavuto-Boyle

10 Time-Saving Kitchen Hacks

by in Uncategorized, December 13, 2013

pomegranate seeds
True, time in the kitchen can be relaxing and therapeutic — but that doesn’t mean efficiency is a bad thing. There are lots of shortcuts that make cooking a healthy meal quicker and simpler. Here are ten favorite tricks of the trade.

• Pomegranate seeds are like gold — especially if you have to take your time to pick them out individually. Try this instead: Cut the pomegranate in half, and gently loosen it with your hands. Holding the cut side down over a bowl, whack the skin with a spoon. The seeds will pop right out!

• For easy cutting of fruits and vegetables, start by cutting a small piece from one side of the ingredient to form a wide, flat surface. Then use the flat surface to stabilize the produce. The food will be less likely to roll around (and you’ll be less likely to cut yourself).

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Can’t Get Enough Butternut Squash?

by in Uncategorized, November 19, 2013

lemon-maple squash

Butternut squash is one of the most popular of the winter squash varieties. Sure, it can be tricky to peel (try these tips, or go for pre-prepped options), but the yield is high and the uses are many.

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How Not to Overdo It on Halloween Candy

by in Uncategorized, October 24, 2013

candy corn
Halloween is creeping up, and the scare of a sugar overdose is a concern for parents and children alike. Here are a few tricks for keeping the treat in your Halloween without overdoing it.

• Fuel up: Make sure the whole family (that means you, too, adults) has a healthy meal prior to trick-or-treating. Include lots of veggies, whole grains and lean protein for lasting fullness. The more satisfied you are, the less likely you will be to overindulge on the sweet stuff.
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Delicata Squash with Sunflower Seeds

by in Uncategorized, October 12, 2013

delicata squash
It’s winter squash season which means sweet, savory roasted vegetables that warm us on cold days. It also means tough, thick squash skin that can be a pain to peel or cut away. Delicata squash is the perfect solution, as the small, delicate squash can be eaten, skin and all. Try this recipe for roasted delicata squash with sunflower seeds. (The addition of the seeds adds protein, healthy fats, iron, calcium and a yummy, nutty, flavor.) This is a simple, healthy, any-night dish.

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8 Tricks for Using Kitchen Scraps

by in Uncategorized, October 11, 2013

carrot with tops
It isn’t rare to hear comments about the costs associated with eating healthy. But utilizing food scraps (like stale bread and carrot stems), which are inevitable in most kitchens, is one easy way to save money. Here are eight tips.

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Butternut-Squash Hummus

by in Uncategorized, September 24, 2013

butternut squash hummus
If you’re looking to go beyond your usual winter-squash soup or roasted vegetable recipes, try this butternut-squash hummus. Smoky, sweet and filling, the hummus is also loaded with fiber, protein, healthy fats and beta-carotene.

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7 Tips for Avoiding the Freshman 15

by in Uncategorized, September 15, 2013

apple
Whether you are a freshman with on-campus housing and a dining plan or a senior in your own apartment, healthy eating at college is achievable and it doesn’t need to involve deprivation or dieting.

At the Dining Hall 
• Make room for fruit: Most campus dining halls offer a variety of whole fruits such as apples, pears, bananas, and oranges as well as cut fruits like melon and berries. Add cut fruit to your salad, a bowl of yogurt or cereal or, for a sweet treat, pile berries onto a small bowl of frozen yogurt for dessert. Grab a few pieces of whole fruit to take with you as a simple and healthy snack on the go or in your dorm or apartment.

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Last Call for Tomatoes and Cukes!

by in Uncategorized, September 14, 2013

tomato and cucumber salad

Summer may be winding down but there are tomatoes, cucumbers and radishes still ready for harvest. Refreshing, crisp and colorful, this simple salad is the perfect side dish to almost any meal. I swapped the traditional herbs like basil and parsley for anise-flavored tarragon, which lends it to fall flavors and comfort foods as well.

Tomato, Cucumber and Radish Salad with Tarragon Vinaigrette
• 1 bunch of radishes, stems removed, halved
• 1 English cucumber, halved and cut into 1-inch pieces
• 1 pint heirloom cherry tomatoes, halved if large
• 1 tablespoons tarragon, leaves whole
• 1/4 cup extra-virgin olive oil
• 1/4 cup fresh lemon juice
• 1 tsp Dijon mustard
• Kosher salt and freshly ground black pepper

In a medium bowl, combine the vegetables.

In a small bowl, combine the tarragon through mustard. Whisk to combine. Toss with vegetables. Season with salt and pepper.

Photo by Yoni Nimrod

Katie Cavuto Boyle, MS, RD, is a registered dietitian, personal chef and owner of HealthyBites, LLC. See Katie’s full bio »


5 Healthier Lunchbox Picks (That Kids May Actually Eat)

by in Uncategorized, August 29, 2013

lunch bag

How do we make mealtime appealing to little kids but acceptable to us? With summer winding down and the first day of school approaching, I’ve started thinking of ways to make lunchtime fun and healthy. Here are my product picks.

Juice Box: Vita Coco Kids is 100% natural juice from coconuts blended with filtered water and natural fruit flavors. The Kids line comes in three new varieties: Apple Island, Paradise Punch and Very Cherry Beach. On average, the drinks contain 8 grams of sugar per 6 oz. serving; compare that with traditional juice boxes, which can have up to 30 grams of sugar, even in the 100% juice varieties. The Vita Coco drinks have no artificial sweeteners, are a good source of vitamin C, and have 200 mg of potassium per serving.

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Chia Seeds + Chocolate = Deliciousness

by in Uncategorized, August 25, 2013

chia seeds

We can all use another healthy dessert option, and this recipe for chocolate chia-seed pudding is so healthy you don’t even have to think of it as a treat. (Another huge plus: The recipe is extremely simple.) By combining chia seeds, almond milk (coconut milk will work well also), maple syrup and cocoa powder, you create a sweet snack that is loaded with good-for-you nutrients, including antioxidants, healthy fats, protein, fiber, calcium, iron and potassium. You can eat the pudding alone or top it with chopped nuts, dark chocolate shavings or fresh berries. It’s filling, nutritious and delicious!

Chocolate Chia Pudding
4-6 servings

• 2 cups almond milk
• 2 tablespoons maple syrup
• 2 tablespoons cocoa powder
• 2/3 cup chia seeds

In a medium bowl combine the milk, maple and cocoa. Whisk to combine. Whisk in the chia seeds. Cover and refrigerate for 8 hours. Stir before serving (add extra milk to thin to desired consistency).

Katie Cavuto Boyle, MS, RD, is a registered dietitian, personal chef and owner of HealthyBites, LLC. See Katie’s full bio »

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