All Posts In Healthy Recipes

10 Stepped-Up Cucumber Salads

by in Healthy Recipes, August 6, 2013

smashed cucumber salad

It’s the time of year when cucumber season is in full swing! There are so many ways to dress up salads made with this cool summer vegetable. Here are delicious ideas to add to your recipe box.

Getting Creative
Traditional cucumber salads are made with a vinegar-based dressing, like in my 5-ingredient version. I’m proud to say that it’s always requested at my annual family Labor Day barbecue. Without an overwhelming dose of oil, calories can stay pretty low per serving.

To get creative, you can opt for a yogurt-based dressing or a touch of mayo. Spice it up with freshly chopped chile peppers, crushed red pepper flakes, toasted cumin seeds, or sesame seeds. Or add fresh herbs, like dill or mint. Try sea salt or kosher salt and freshly ground black pepper. Mix in flavorful fruit like lychee, mango, dates, orange or avocado or opt for veggie add-ins like watercress, red onion, or snap peas.

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Good News on the Gluten-Free Front

by in Food News, Gluten-Free, August 6, 2013

gluten-free cookies
Last week, the FDA issued concrete rules on what foods can qualify as officially gluten-free. Learn more about what this means for folks who need to avoid gluten, plus read up on some important tips.

Defining Gluten-Free
More than 3 million Americans suffer from celiac disease, an autoimmune condition that makes them unable to digest gluten. The only way to treat the disease is to exclude gluten from the diet or else risk damage to the digestive system as well as nutrient deficiencies and other serious medical problems.

The new FDA rule mandates that products labeled “gluten-free” must contain no more than 20 parts per million of gluten. While many companies have already set this limit for themselves, the FDA rule, which food manufacturers must comply with by this time next year, will help ensure that companies using the term are adhering to the standard.

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7 Surprising Things To Do With Tomatoes

by in Healthy Recipes, August 5, 2013

tomato and peach salad
Pretty soon, gardens and farmers’ markets will be overflowing with tomatoes. Don’t dare waste them! When they’re piling up and you’re sick of salads and sammies, turn to these fresh ideas.

# 1 Make Jam
This tangy, sweet and savory jam tastes good on just about everything. Add some cayenne pepper for an extra kick!

Recipe: Tomato Jam

# 2 Hit The Grill
Charred tomatoes take on a distinct smoky flavor that will liven up any summer meal. Place cherry tomatoes on skewers or cut larger ones in half, then drizzle with oil and grill until they’re just warm and juicy.

# 3 Pair With Peaches
It may sound bizarre, but peaches and tomatoes are a match made in taste-bud heaven.

Recipes: Tomato and Peach Soup and Tomato Peach Salad with Ricotta (above)

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12 No-Cook Breakfasts

by in Healthy Recipes, No-Cook Choices, August 2, 2013

honeydew smoothie
In the sweltering days of summer, the last thing I want to do is cook anything over a hot stove. It’s the perfect time for those easy breakfasts where no heat is required.

Smoothies
It’s as simple as placing your ingredients in a blender and pushing a button. The only caveat is to watch portions so you don’t go overboard on calories.

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10 Fun Ways to Enjoy Coconut Water

by in Healthy Recipes, July 29, 2013

coconut water
Chilled coconut water is a tasty beverage (and keeps gaining popularity), but I’ve been coming up with all kinds of ways to use it.

  1. Try this Crazy Coconut Lemonade.
  2. Make frozen treats! Add to ice pops or fro-yo.
  3. Cozy up with Slow-Cooker Coconut Brown Rice Pudding.
  4. How about a cool spin on ceviche?
  5. Whisk with lime juice, honey and pinch of salt for a light and refreshing salad dressing.
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All-Star Slaws: Hold the Mayo (or Add the Mayo!)

by in Healthy Recipes, July 25, 2013

coleslaw

What’s cool and crunchy and delicious all over? Slaws made with cabbage (or broccoli, or kale or any other vegetable you feel like shredding) are one of summer’s great ways to showcase produce. And the side dish doesn’t necessarily have to involve loads of mayo — but used in moderate amounts, the creamy condiment can still be a part of a healthy slaw. Here, Bobby, Guy, and Rachael go without mayonnaise, Ellie combines it with Greek yogurt, and Melissa uses just a tablespoon. Which version is your favorite?

Hold the mayo!

Bobby’s Red Cabbage Slaw (above)

Guy’s Jicama Slaw

Rachael’s Oil and Vinegar Slaw

Food Network Magazine‘s Snow Pea and Avocado Slaw

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5 Calcium-Packed Delicious Dishes

by in Healthy Recipes, July 24, 2013

macaroni and cheese
Are you getting enough calcium? Turn to diet first to get your recommended daily dose of (or as much calcium as possible) before popping a calcium supplement. Here are five recipes to help you do so.

The Recipes

#1: Yogurt and Fruit Parfaits
Yogurt is one of the highest sources of calcium around. Plus, the probiotics found in yogurt make it lactose-intolerant friendly.

Recommended daily amount of calcium: 34%

#2: Macaroni and 4 Cheeses (above)
There are so many sources of calcium in this cheesy recipe. Top contributors are cheddar cheese, milk, and Monterey Jack, with smaller contributions from the ricotta, enriched pasta, squash and Parmesan.

Recommended daily amount of calcium: 30%

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5 Healthier Hot Dogs

by in Grilling, Which is Healthier?, July 23, 2013

hotdog buns

I used to be totally against anything related to a hot dog. Two kids later, I find myself turning to them as a viable option for the occasional backyard barbecue or last-minute weeknight dinner. Part of the reason I changed my mind was because of healthier options. After reading TONS of ingredient labels, I found some decent choices out there, with something to please everyone (including vegetarians). In honor of National Hot Dog Day, here are some of the top dogs.

Better Dogs

Beef
Applegate Farms Uncured Beef Hot Dog
Beef, spices and that’s about it. These tasty hot dogs are free of nitrates and have only 70 calories and 6 grams of fat. Organic versions are also available and Applegate Farms uses no antibiotics with their animals.

Veggie
Field Roast Vegetarian Frankfurter
Super popular among vegetarians and meat-eaters alike, this 2.75-ounce “frankfurter” contains 180 calories and 8 grams of fat. It’s made from wheat gluten, tomato paste and spices. It’s a bit high in the sodium department (690 milligrams), so reserve for occasional enjoyment.

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15 Cocktails Under 250 Calories (Cheers!)

by in Healthy Recipes, July 19, 2013

mint julep
Kicking back with a few summer cocktails? Choose wisely or you’ll end up gulping way more calories than you think.

Calorie Overload
If you love the taste of sweet summer cocktails, you could be downing upwards of 500 calories apiece. Each standard shot (1½ fluid ounces) of 80-percent proof rum, vodka or gin has about 100 calories. Combine several of those with sugar-laden mixers–plus juices and soda–and you’re likely throwing back more calories and sugar than you bargained for, especially if you’re guzzling several drinks in one evening.

Always measure out the hard stuff. And forgo those overly sweetened bottled mixers; instead, choose 100% juice or use fresh fruits and herbs to flavor your drink. You can also choose to cut back on calories by using diet soda as a mixer–but be aware that studies have shown that you do get drunk quicker. Size also matters: Be sure you’re sipping from an 8-ounce glass (or smaller!).

Or sip one of the delicious drinks below.

Cocktails Under 250 Calories:

22 Healthy Zucchini Recipes

by in Healthy Recipes, In Season, July 18, 2013

zucchini salad

It’s prime season for summer squash, and like most folks, I get all jazzed up when the zucchini harvest arrives. Here are 22 healthy ways to devour this summer goodie.

Soups, Salads, Snacks … and a Cocktail!
Zucchini is the chameleon of the produce world, adapting to any surrounding flavor and texture. It’s tremendously delish raw or cooked, shredded or sliced, roasted or pureed.

Mains
Who says a zucchini can’t be a meal?! These recipes prove this veggie is up to the challenge.

Sides
There’s nothing wrong with going the more traditional route. These simple side dishes turn up the flavor.

Breads and Muffins
Don’t count out the baked goods. Zucchini adds a subtle sweetness and helps keeps breads and muffins moist.

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 »