by Kerri-Ann Jennings, M.S., R.D. in Gluten-Free, Have You Tried, Uncategorized, September 1, 2016
by Alexandra Caspero in Healthy Recipes, Uncategorized, Vegan, August 31, 2016
You know you should get a variety of whole grains in your diet. But it’s easy to get stuck in a quinoa rut if you don’t make an effort to seek out new-to-you whole grains. This article tells you everything you need to know about teff, a tiny whole grain that’s popular in Ethiopian cuisine.
What Is It?
Teff is a small, gluten-free grain, about the size of a poppy seed. It comes in different colors and has a mild, nutty flavor. It’s a staple grain in Ethiopia, where it’s ground into flour to make injera, a spongy, pancake-like fermented bread.
What Are Its Nutritional Benefits?
Teff is a really nutritious whole grain. A cup of cooked teff has 7 grams of fiber, 10 grams of protein and the following vitamins and minerals:
Magnesium, 32% DV
Thiamine, 31% DV
Phosphorus, 30% DV
Iron, 28% DV Read more
by Sally Wadyka in Healthy Recipes, Kid-Friendly, Uncategorized, August 28, 2016
Ever since the United Nations declared 2016 the Year of the Pulse, I’ve been trying to include at least one serving a day in my diet. Pulses, otherwise known as beans, dry peas and lentils, are fiber and protein powerhouses — not to mention that, at roughly a dollar a pound, they’re dirt-cheap. Thankfully, they also taste delicious.
Since “chickpea” sounds a lot like “chicken,” I thought chickpeas would be a natural swap in these Mediterranean-inspired shawarma pitas. Covered in spices and roasted to crispy perfection, they are then tucked into warmed pita bread and covered in a creamy hummus-dill sauce. Add in a few colorful vegetables and you’re left with a flavor-packed sandwich that’s perfect for lunch or dinner.
At first glance, this recipe may seem like it takes more ingredients than it’s worth, but they’re mainly spices that can be found in well-stocked pantries. To me, my spice pantry is king, giving me the ability to add maximum flavor without added fat. In healthy cooking, seasoning is everything, and for that, spices are worth their weight in gold. If you find that you don’t need a large jar, head to the bulk-bin section of your local grocery store for just the amount you need.
For a “cook once, eat twice” approach, transform any leftovers into a chickpea shawarma salad: Layer the vegetables with roasted chickpeas and top it with dollops of hummus-dill dressing. Read more
by Emily Lee in Healthy Recipes, August 25, 2016
It’s that time of year again: You need breakfasts that are quick to make and eat, lunches you can pack the night before, and after-school snacks that will keep kids going strong till dinnertime. To get the school year off to a healthy start, we’ve rounded up some great ideas and easy-to-make recipes that will help get you and the kids out the door on time.
Breakfast in a Hurry
Pumped-up pancakes: Add some shredded kale and apples to your regular pancake batter for an extra dose of nutrients.
Yogurt parfait: Layering plain or vanilla yogurt with fresh fruit and granola makes this fun breakfast a complete — and filling — meal.
Overnight oats: Prep these the night before and your kids can dig in as soon as they get up.
Breakfast burritos (pictured above): These wraps are a hearty and healthy breakfast — perfect for kids who are extra-hungry in the morning. And if you’re really in a rush, simply wrap a scrambled egg in a tortilla and hand it to your kid on his way out the door.
Frittata: Make this yummy dish on Sunday and your kids can eat it for breakfast all week long. Read more
by EA Stewart in Healthy Recipes, Kid-Friendly, August 23, 2016
Health experts unanimously agree that light or zero alcohol consumption is better than heavy or even moderate drinking, and we can’t argue with that. But for those of us content to live life by the “in moderation” mantra, the best we can do is steer clear of the true nutritional disasters: thick, creamy daiquiris and sickeningly sweet juice cocktails that pack half a day’s calories or more. On the other hand, light, effervescent drinks sweetened with whole fruit or homemade fruit juices will give you a buzz and a few additional nutrients. If you’re looking to get a little bit tipsy without going overboard, this is the way to drink — and we have a few cocktail recipes that will help keep happy-hour excess in check.
This glamorous pink cocktail is best suited for the pageantry of the Kentucky Derby, but it will fit in with grace and ease at any other summer soiree. To make it healthier, the chefs in Food Network Kitchen used honey in place of white processed sugar, and the gorgeous pink hue comes from a blend of watermelon, kiwi and lime juices.
by Dana Angelo White in Healthy Recipes, August 22, 2016
“That’s good!!!” my 13-year-old son proclaimed as he chomped down on a big bite of this Mango Chicken Salad Wrap. Bonus: I also got two thumbs up from my 14-year-old daughter. If you have teenagers — or children of any age, for that matter — you know what a good feeling it is when your kids actually eat what you make them for lunch!
With the back-to-school season upon us, now is the perfect time to whip up this super-nutritious and delicious Mango Chicken Salad Wrap. Made with just a handful of ingredients, including chopped chicken breast, sweet mango, and sliced almonds for extra fiber and crunch, plus a hint of mayo lightened up with Greek yogurt, this Chicken Salad Wrap is a protein-packed school lunch your kids will love!
This recipe is also super-versatile. Your kids don’t like almonds? Try cashew nuts. Or, skip the nuts altogether. And, while the mango is absolutely delicious in this wrap, you can make this with apples, grapes or your child’s favorite fruit.
The chicken salad recipe makes five 1-cup servings, so it’s easy to make ahead of time and store leftovers in the fridge. When you’re ready to pack lunch the next morning, the only things left to do are wrap the chicken salad up in a whole-wheat or gluten-free tortilla and pack it up in a brown bag or a lunchbox. Lunch is served! Read more
by Dana Angelo White in Healthy Recipes, August 21, 2016
Beat the heat and spend less time in the kitchen with these healthy and inspired no-cook dishes.
Try this out-of-the-box summer squash recipe to wow guests, or enjoy it as a simple weeknight dinner.
Recipe to Try: Summer Squash Carpaccio (pictured above) Read more
by Alexandra Caspero in Grilling, Healthy Recipes, August 15, 2016
At this point in the season you might feel like you’re drowning in fruits and veggies. Don’t let all that summer produce go to waste. Here are some delicious and healthy ways to hold on to the goodness a bit longer.
Bake an abundance of produce into muffins, cakes, pies cobblers, crisps and even cookies. User-friendly options include seasonal berries, chopped stone fruit and shredded summer squash and carrots. Herbs, onions, spinach kale and other savory items can be incorporated into breads, biscuits and pizza crusts as well.
Recipe to Try: Blueberry Whole-Wheat Muffins
Salads and Slaws
Get some extra mileage out of cabbage, kale, beet greens, kohlrabi and broccoli (stems and all). Shred or spiralize them, then give them a quick toss in a flavorful dressing. You can pack a whole bunch of nutrition into a side salad like this.
Recipe to Try: Cabbage-Kohlrabi Slaw
by Marge Perry in Grilling, Healthy Recipes, August 13, 2016
This no-fuss fruit salsa is the essence of summer. Charred, ripe peaches and fragrant tomatoes are tossed with garlic, fresh lime juice, cilantro and jalapeno peppers (for a little heat). It’s a slightly smoky, refreshing salsa that’s miles away from any canned version.
I love the sweet and acidic combination of peaches and tomatoes. They’re both a little juicy, a little tart and perfect for topping just about everything that comes off of your grill this summer. Try this salsa as is, with grilled chicken and fish, or use it to top my personal favorite: slabs of grilled halloumi. With the texture of mozzarella and the flavor of feta, halloumi is my favorite unexpected pairing for most dishes highlighting summer produce. Layer fresh salad greens, slices of halloumi, and a generous serving of this grilled peach and tomato salsa on top. Serve with grilled baguette slices for an unexpected fresh appetizer or side dish.
As with most fresh salsas, this one will develop a better flavor the longer it sits. So don’t hesitate to make a big batch of this salsa for meals and snacks throughout the week. Read more
by Emily Lee in Healthy Recipes, August 11, 2016
We deconstructed — and then reconstructed! — all the great flavors of Buffalo chicken wings into this meal that’s much healthier but tastes just as satisfyingly decadent.
Here’s what we did:
• We packed more flavor into every bite by taking the skin off. Sure, that sounds counterintuitive, but with the skin off, the powerfully flavorful glaze permeates every juicy bite. We saved about 60 calories per thigh, and more than half the saturated fat.
• We got more cheese bang for our buck by crumbling strongly flavored blue cheese into small bits. Again, this ensures we get the flavor in every bite. The stronger the flavor of your cheese, the less you’ll need.
Here’s the real kicker to these Buffalo chicken thighs: No one ever need know they’re healthier, and it won’t occur to them to ask — because, yes, they taste that outrageously good. Read more
Save your canned tomatoes and jarred sauces for winter, when ripe-off-the-vine tomatoes are impossible to come by. Now that we’re in the height of summer, we’re taking every opportunity to consume this ruby-red fruit in its freshest forms, and preferably the same day we buy it (or shortly thereafter). Whether you get your tomatoes from the grocery store, the farmers market or your own garden, these healthy recipes will inspire you to use this essential summer ingredient in smooth soups, hearty salads and more. Here are just a few of our favorite applications.
Stuffed Cherry Tomatoes
If you can get your hands on some heirloom tomatoes — or better yet, if they’re growing in your garden — put them to use in Food Network Magazine’s easy summer appetizer. Each tomato is stuffed with a salty cube of feta cheese.