All Posts By Toby Amidor

Nutrition Expert at FoodNetwork.com

Healthy Rosh Hashana Menu Planner

by in Healthy Holidays, September 25, 2016

The Jewish New Year is a two-day celebration where it’s customary to dip apples in honey to symbolize a sweet new year. The evening feast includes delicious foods such as pomegranate to represent fruitfulness and a round challah to signify the cycle of the year. Here are several dishes you can make for a healthy, delicious holiday.

Planning Your Menu
With back-to-school in full swing and work commitments, it’s a busy time to prepare a holiday menu. Proper planning, however, can help you have a delicious holiday meal. Here are a few tips to keep in mind:

• Select one or two healthy recipes and start preparing a few days in advance so you don’t get stuck in the kitchen pulling an all-nighter.
• Make a grocery list according to the flow of the market, which will help you save time when food shopping.
• If soup is on the menu, prepare it a few days in advance. If you prepare it a week or more in advance, store it in the freezer.
• Prep vegetables the night before. If you can recruit a few helpers to assist with the prep, that’s even better!
• If you still feel overwhelmed, ask each family attending to bring a dish. To ensure they bring a healthy dish, send them a preselected recipe (like one from the list below!). Read more

10 Healthy Game-Day Snacks

by in Healthy Recipes, September 18, 2016

If you’re a sports fan, you are revving up for the fall season. This year, instead of busting a gut at your next hours-long game-day extravaganza, prepare some of these 10 healthy, mouthwatering snacks.

Chili Chips

Make a batch of Ellie Krieger’s Chili Chips and dip them in a tasty, homemade guac or mango salsa (pictured above).

Prosciutto-Wrapped Crudite

Add a little zing to your vegetables by wrapping them in thin slices of prosciutto.

Smoky Kale Chips

At 60 calories per two cups of chips, you can eat away without the guilt.

Pizza Pockets

For a more filling snack, wrap turkey sausage, arugula and cheese in store-bought pizza dough. To up your intake of whole grains, use whole-wheat dough.

Ham, Swiss and Apple Wraps

Half a wrap is a perfect snack made up of three food groups. Read more

The Sustainability of Alaska Seafood

by in Food and Nutrition Experts, Healthy Recipes, September 7, 2016

The 2015 dietary guidelines stress the importance of fish consumption, but there are still misconceptions swirling around about the seafood industry. What exactly is farm-to-table seafood, and is it sustainable? I had the opportunity to learn firsthand about the Alaska seafood industry by taking a sponsored tour of the breathtaking state and even getting on a fishing boat to catch my own fish.

About Alaska
They say everything is bigger in Texas, but it’s even bigger in Alaska! The state commands 34,000 miles of tidal shoreline. To give you some perspective, the Atlantic Coast (from Maine to Florida) is about 2,000 miles, whereas the Alaska Coast is about 5,500 miles. But there’s just about one person per square mile actually living in Alaska. (If you applied this population density to Manhattan, you would have about 37 people living on the entire island.)
And because of its exceptional fishing waters, the state produces more than half the nation’s wild seafood harvest by volume.

The Seafood
Alaska is known for its salmon, whitefish varieties (like halibut, cod and rockfish) and shellfish. There are five species of Alaskan salmon: king, sockeye, coho, keta and pink. Peak salmon harvesting is from June to September. Peak harvesting for whitefish (like halibut and cod) varies but is mostly between March and October, while shellfish are harvested more in the fall and winter months. Read more

Order This, Not That: Panda Express

by in Dining Out, September 6, 2016

This Chinese food chain has been around since 1983, when it first opened in a mall in Glendale, California. Chinese fast food isn’t known for being healthy, and Panda Express is no exception. However, the next time you order Chinese fast food, keep these better-for-you choices in mind.

Read more

5 Snacking Pitfalls

by in Healthy Tips, Uncategorized, August 29, 2016

We’ve become a nation of snackers. Supermarket shelves are lined with snacking options, and many focus on the health-conscious consumer, providing snacks that are gluten-free, sugar-free, organic, vegan, kosher, dairy-free and/or GMO-free. However, you can overdo it even with the healthiest intentions. Here are five snacking mistakes that many folks make and what you can do to prevent them.

#1: Over-Grazing
Many folks tend to eat small snacks throughout the day, also known as grazing. If this habit is not kept under control, the few hundred calories you’re munching at each snack time can quickly add up and lead to weight gain over time.

Instead: Even if you’re a grazer, snacks and small meals should be scheduled throughout the day. This way you know when you’re eating, so you can have more control over what and how much you eat. Read more

Raw Cheese: Good or Bad?

by in Food and Nutrition Experts, August 27, 2016

Buying artisanal, local foods, including unpasteurized cheeses made from raw milk, is very popular at the moment. Some advocates even claim that raw cheese is healthier, but of course there are two sides to every story. Read on for the pros, cons and the verdict on eating raw cheese.

The Good
According to Carlos Yescas, program director at Oldways Cheese Coalition, “the benefits of eating raw milk cheese are many, amongst the most important are the diversity of the microorganisms that are present in these cheeses.” Although there are many questions that still remain due to the complexity of the human microbiome, these microbes found in raw milk cheese can help fight infection and disease.

Many folks, including myself, have food safety concerns when it comes to raw milk cheese. Yescas explains that in order to keep food safety under control it is important to source good milk. The raw cheese producers must pay attention to the quality of the milk, which included the living conditions of the animals, the nutrition of the dairy cows, and animal husbandry. “Because the processing of raw milk will not go through pasteurization (heat treatment) it is even more important to ensure that the conditions around the milking parlor are clean and safe,” says Yescas. Further, producers are mandated to constantly train their employees, as well as follow food safety guidelines (known as HACCP) that ensure that the points of contamination where pathogens can be introduced are carefully supervised. Read more

Healthy Hiking Snacks

by in Fitness, Healthy Tips, August 16, 2016

This month marks the 100th anniversary of the National Park Service (NPS). To celebrate, take a hike on your favorite trail, or go to the NPS website to find a park near you, and take one of these healthy snacks along to fuel your journey.

Before You Head Out
Once you select a trail, do some research — especially if you’re planning on a full-day hike. Call the campsite, or research online where you can access water near the trail. Longer hikes may require you to bring water purification tablets, in case you come across a stream or natural source of water, which may contain harmful bacteria or parasites.
For shorter hikes, a Swell bottle can help keep your beverage of choice cold. Read more

The New Wave of Nondairy Milks

by in Grocery Shopping, Trends, August 10, 2016
The fruits and flowers of a macadamia tree

 

New nondairy beverages beyond soy and almond are popping up on market shelves left and right. Here are some of the lesser-known varieties you’ll want to add to your repertoire.

Macadamia
One cup of original macadamia milk contains 70 calories, 5 grams of fat, 1 grams of saturated fat, 1 grams of protein and 6 grams of sugar. The calories and nutrients vary between brands, so be sure to check the nutrition facts panel. Many brands fortify their macadamia milk in order to up the nutrition. Look for macadamia milk with added vitamins A, B-12 and D.

Where to buy: Suncoast Gold and Milkadamia make original and unsweetened varieties.

Oat
Made with oats, oat bran and salt, oat milk has a creamy texture and helps you get the daily recommended amount of whole grains (though without all the fiber). As with many other milk-alternative beverages, oat milk beverage isn’t a suitable substitute for the recommended daily servings of dairy. It does naturally contain calcium and iron, but do look for fortified versions that also contain other nutrients, like vitamin D, riboflavin and vitamin A.

Where to buy: Pacific Foods and Living Harvest make organic plain and vanilla varieties. Read more

Grilled Meat: Good or Bad?

by in Food and Nutrition Experts, Food Safety, July 26, 2016

Summer is all about grilling, but many folks are concerned about firing up red meats such as beef and lamb. Here’s the low-down on grilling meat.

The Good
Grilling is a quick and easy way to whip up a weeknight dinner or entertain friends and family. There are many lean cuts of meat that are easy to grill, including lamb tenderloin, strip steak, flank and rib eye. Nutritionally, red meats like beef and lamb are packed with protein, iron, zinc, and B vitamins such as niacin, vitamin B-6 and vitamin B-12.

Marinating meat before grilling helps tenderize and add flavor. Studies have also shown that marinades with little or no sugar also help protect meat from charring and have been shown to reduce heterocyclic aromatic amine (HAA) formation — compounds that have been linked to cancer. Read more

Order This, Not That: Smashburger

by in Dining Out, July 25, 2016

Photo: SmashBurger/Instagram

This chain has been popping up throughout the country. The restaurant offers 100 percent all-natural certified Angus beef and vegetarian options, and gluten-free buns are available upon request. However, as with many quick-serve joints, there are not-so-healthy and better-for-you menu options to choose from. Find out what you should order and what you should skip the next time you stop in for a Smashburger.

Read more

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