by Dana Angelo White in Healthy Recipes, In Season, July 18, 2013
by Toby Amidor in Healthy Recipes, In Season, July 13, 2013
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.
Who says a zucchini can’t be a meal?! These recipes prove this veggie is up to the challenge.
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 »
by Toby Amidor in Healthy Recipes, Kid-Friendly, July 13, 2013
Pick up a bunch (or two!) of this fragrant herb while it’s in season. And don’t worry about how you’ll manage to use it all—there are just so many delicious ways.
Go the traditional route and whip up a mean pesto sauce. Use as a condiment or as a sauce for fish or pasta dishes.
Infuse your favorite olive oil with basil. It only takes a few minutes!
Having a few guests over? Whip up simple finger foods using fresh basil leaves.
Tomato Mozzarella and Basil Bruschetta
Black Pepper Basil Farmers Cheese Bruschetta
Tomato, Watermelon and Basil Skewers
by Dana Angelo White in Healthy Recipes, July 12, 2013
Although it’s easy to give into kids’ pleas for the same old not-so-healthy foods, parents and caregivers should provide a variety of dishes that will help kids grow and develop. Happily, summer offers a great opportunity to break away from the same old chicken nugget and mac-and-cheese routine. The season’s bounty of fresh fruits and vegetables make for deliciously healthy dishes kids will love. Here’s a sampling.
by Dana Angelo White in 5-Ingredient Recipes, July 7, 2013
Just about everyone could benefit from eating more of omega-3s, an essential fatty acid. Here are some delicious ways to up your intake.
Omega-3 fats are found in fatty fish like salmon, tuna and sardines. You can also find them in plant foods like flaxseeds, walnuts, canola oil and soy. So there are lots of options when it comes to getting more of these healthy fats! That’s good news, since omega-3s are beneficial to the brain and cardiovascular system and promote skin and eye health. Omega-3s also have anti-inflammatory properties.
The current recommendations for omega-3 intake may vary depending on the type. The ALA form (mostly from plant based foods) ranges from 1.1 to 1.6 grams per day for men. The other types EPA and DHA (more plentiful in fish and other animal products) the daily range is 0.3-0.5 grams and 0.8-1.1 grams, respectively.
#1 Green Tea Poached Salmon with Ginger Lime Sauce
Fresh salmon is one of the best sources out there; this low mercury fish has more than 650 milligrams of omega-3 per ounce.
Percent daily recommended amount of omega-3 = 281% (men), 409% (women)
by Amie Valpone in Healthy Recipes, July 7, 2013
Pasta salads may appear harmless or even good for you, but large portions of pasta, heavy dressings and high fat add-ins can ruin this picnic staple. Fresh ingredients, lots of vegetables, and a little portion control can make all the difference — here are 3 classic salads, re-created pasta style, each made with 5 ingredients.
Caprese Pasta Salad
6 cups cooked whole grain pasta
2 cups cherry tomatoes, halved
8 ounces fresh mozzarella cheese, diced
¼ cup chopped fresh basil
2/3 cup balsamic vinaigrette
Combine ingredients in a large bowl; toss well.
Nutrition Info Per Serving:
Serves: 8; Calories: 300; Total Fat: 13 grams; Saturated Fat: 4 grams; Total Carbohydrate: 32 grams; Sugars: 4 grams; Protein: 15 grams; Sodium: 214 milligrams; Cholesterol: 18 milligrams; Fiber: 3 grams
by Amie Valpone in Healthy Recipes, July 5, 2013
Forget fried onion rings and fire up your oven to make better-for-you, crispy baked onion rings instead. These Vidalia onion rings tossed with a combination of paprika, ground almonds, corn cereal and ground flax seeds before being baked to crispy perfection. I bet you’ve never had an onion ring quite like this one! There’s no bread or gluten in this recipe, so they’re not just healthy, they’re perfect for those who can’t eat gluten. Make these for a summer BBQ or a weeknight dinner at home.
by Dana Angelo White in Healthy Recipes, July 5, 2013
Everyone loves a good bowl of comforting mac and cheese, right? When it’s too hot to turn on the oven to make baked macaroni and cheese, make this easy, stove-top version instead. It’s extra-flavorful and you can whip up this easy dish in no time. I’ve tossed in corn and spinach for added fresh flavor (plus fiber) as well as red pepper flakes for a bit of heat to fire up summer celebrations. And did I mention, it’s both dairy and gluten-free? So you can rest assured your guests all have something to enjoy. Leftovers for this dish taste great the next day added to a fresh bed of leafy greens such as arugula.
by Amie Valpone in Healthy Recipes, July 4, 2013
It’s a fabulous time of year for seafood. Dig into these healthy options for salmon, cod, tilapia and shellfish.
There are numerous considerations when choosing healthy seafood. Fish lovers need to weigh in on things like how the fish was caught, where in the world it can be found, and whether or not it contains high amounts of mercury.
To help make sense of things, there’s the Monterey Bay Aquarium’s Seafood Watch Regional Guides. This year’s guide highlights Atlantic cod, mussels, salmon, tilapia and oysters as some of its best choices because they are “abundant, well-managed and caught or farmed in environmentally friendly ways.” You can also check your local fish counter for the Marine Stewardship Council seal of approval.
Fish Recipes to Try:
Mustard Roasted Salmon
Blackened Salmon with Mango Salsa
Salmon Kebabs with Yogurt Sauce (above)
Poached Salmon with Lemon Mint Tzatziki
by Katie Cavuto-Boyle in Healthy Recipes, June 30, 2013
Grilling for Fourth of July? Add grilled romaine to your BBQ menu; it’s a quick and easy recipe that takes only a few minutes to prepare and can be jazzed up with a variety of flavors. I added garlic powder and balsamic vinegar to this recipe but you can also add fresh lemon juice and chili powder for a bit of extra flavor. Kids and adults love to enjoy this recipe because it’s fun to eat and doesn’t look like your ordinary soggy green salad. It’s a winner for a weeknight family side dish or your annual Fourth of July cookout, so toss a few heads of fresh romaine onto your grill and get your party started!
With berry season in full swing, nothing beats a bowl of sweet, in-season fruit for dessert. Growing up, berries and Cool-Whip or whipped cream was a staple treat in my house. As an adult I’m not able to eat dairy, but still want to enjoy the classic combination. Here’s a fun, healthy upgrade to a traditional whipped cream that you’ll love. It’s bursting with rich, creamy flavor, is dairy free and added sugar is optional.