All Posts In Healthy Recipes

5 Healthier Ways to Spruce Up Brussels Sprouts

by in Healthy Recipes, November 3, 2016

Brussels sprouts are a pretty divisive vegetable: You either love them or hate them. But developing a love of these cabbagelike little bundles really comes down to finding a preparation method that suits your tastes. Some eaters adore the nutty intensity of roasted whole Brussels sprouts. Others might prefer them deconstructed in a salad, or doctored up with nuts or bacon. Taking the time to find your favorite preparation method is well worth the effort, since Brussels sprouts can produce some of the easiest, most-affordable side dishes around. Here are a few renditions that you’ll definitely want to tuck away in your recipe book, especially with Thanksgiving right around the corner.

Winter Slaw
Similar to a coleslaw but so much lighter, Ina Garten’s autumnal side dish includes Brussels sprouts, radicchio and kale, which are all finely shredded and tossed in a lemon vinaigrette with dried cranberries and Parmesan cheese.

Read more

Asian Pesto Chicken Meatball Lettuce Wraps

by in Healthy Recipes, November 1, 2016

Nourishing and delicious, these Asian Pesto Chicken Meatball Lettuce Wraps are packed with protein, fiber and skin-friendly beta carotene to give your complexion a healthy glow into fall and beyond!

In addition to one of fall’s favorite foods, sweet potatoes, these Chicken Meatball Lettuce Wraps contain heart-healthy oats, flax seeds and cashew nuts. Oh, and about that Asian pesto sauce, fair warning: You may want to eat it by the spoonful. It’s that good!

I used a combo of dark-meat and white-meat chicken, along with some egg, ground oats and ground flax seed, to keep the meatballs moist. But feel free to experiment with all-white-meat or all-dark-meat chicken, and to sub almond flour for the oats if you prefer a grain-free version.

The pesto sauce is easily made ahead of time, as are the meatballs, so you can pull the recipe together quickly to enjoy it as a complete meal for lunch or dinner whenever you’re ready to eat. Read more

A Michelin-Starred Veggie Stock

by in Chefs and Restaurants, Healthy Recipes, Vegan, October 30, 2016

The truth is that lots of the world’s top Michelin-starred chefs turn up their noses at the idea of cooking for vegetarians. “Some chefs don’t see the fun in working with vegetables. But I really enjoy the challenge of creating a vegetarian dish, especially when it wins over meat lovers,” says Heiko Nieder, the head chef at The Restaurant in Zurich’s Dolder Grand Hotel, and the founder of its annual Epicure Food Festival for fellow Michelin-starred chefs (over the course of his career, he’s been awarded four stars). A fan of getting creative with veggies, he also designed an entire vegetarian tasting menu at The Restaurant, something that is extremely rare for ultra-fine dining.

One of Chef Nieder’s favorite healthy, vegetarian options on the menu is a “high-end-version of your grandmother’s vegetable soup.” To kick up the flavor without adding any fat, he uses herbs — parsley, bay leaves and thyme — and two types of mushrooms, his favorite veggie to cook with. “They make vegetable stock taste special and give it an unbelievable depth,” he says. Here, he topped the ultra-flavorful broth with tomato, basil, celery and parsley. “It’s not necessary, but it makes for a beautiful presentation and adds to your vegetable intake,” says Chef Nieder.

Make it all fall and winter, and prepare to win over vegetarians and meat eaters alike. Read more

6 Lightened-Up Sweets for a Healthier Halloween

by in Healthy Recipes, October 27, 2016

Halloween is not the night to restrict your diet, but that doesn’t mean your evening of revelry should be quashed by a candy coma. If you’re hosting a party this year, skip store-bought sweets and opt for homemade goodies instead. Don’t hesitate to whip up everyone’s favorites — cookies, caramels, even a cocktail or two. But a few mindful alterations (and moderation) can save you from a sugar hangover the next morning. Here are five festive recipes that are sure to hit the spot without going overboard.

Spider Bites
Sandra Lee’s homemade chocolate-peanut butter clusters are incredibly quick and convenient — and at a glance, they’ll raise the hair on the back of your neck. The recipe calls for creamy peanut butter; for an extra fiber boost, use all-natural PB.

Read more

Quick Weeknight Pho Ga

by in Healthy Recipes, October 25, 2016

The star of pho, the Vietnamese noodle soup sold throughout the country at modest stands or tables on the street, is its rich and deeply flavorful broth, made by simmering beef or chicken bones for many hours.

When there aren’t hours available, a shortcut version of this healthful, balanced meal in a bowl can be on the table in about 20 minutes. The key to giving store-bought broth extra flavor is to first char and toast the “aromatics” — that is, the onion, ginger and dried spices — under the broiler. Be sure to place the onion wedges over the dried spices so they don’t burn, which would make them bitter.

Traditional pho is served with all the additional ingredients, such as the greens, fresh herbs, sprouts, lime, and chile peppers (whole or sliced, depending on their size) or Sriracha, for each diner to add to taste. Read more

Cauliflower Piccata

by in Healthy Recipes, October 23, 2016

For this piccata recipe, roasted cauliflower steaks are cooked in a delicious sauce of butter, wine, parsley, lemons and capers. To me, the pairing of bright lemon and briny capers is almost magical; spooning it over tender cauliflower finished with a generous serving of parsley is an easy way to maximize vegetable intake.

This cauliflower piccata is a vegetarian showstopper, a beautiful main dish perfect for holidays yet easy enough to enjoy for weeknight dinners. To create cauliflower “steaks,” remove the outer leaves and the bottom portion of the stem. Then slice the cauliflower into 1-inch-thick slabs. Depending on the size of your cauliflower, you may have only three to four steaks per head. For a main dish, serve the cauliflower steaks with egg noodles or roasted potatoes — and extra piccata sauce. Read more

Health Benefits of Pumpkin Spice

by in Healthy Recipes, Healthy Tips, October 22, 2016

Buried beneath the deluge of lattes, limited-edition snack foods and baked goods, the spice blend known as “pumpkin spice” has a nutritious foundation. And while it’s wise — for the sake of your waistline — to back off on the pumpkin spice Frappuccinos, ‘tis the season to take advantage of the health benefits of this ever-popular fall flavor combination.

Health Benefits
Different pumpkin spice blends may have variations, but the core blend usually includes ground cinnamon, nutmeg, ginger and allspice. Here are the health benefits of each.

Cinnamon
Rich in cell-protecting antioxidants and unmistakable warmth, cinnamon is the star ingredient of pumpkin spice. There is also some research to support that cinnamon may help diabetics better control blood sugar.

Nutmeg
Another warm fall spice, nutmeg boasts small amounts of fiber, numerous B vitamins and minerals. Read more

5 Turkey Chilis That Put Beef Out to Pasture

by in Healthy Recipes, October 20, 2016

Whether you spend the next few weekends hitting your local campground to take in the fall foliage or sitting on the couch curled up under a blanket, one thing is for sure: You’re going to want a bowl of warm chili to wrap your hands around. Loaded with fragrant spices, tender beans and protein, chili is exactly the type of dish to have on hand in your freezer throughout the season.

But let’s not forget that part of what makes chili so comforting is the toppings: shredded cheese, sour cream, maybe even some diced avocado. By the time you finish adorning your bowl with all the desired fixings, you could be looking at half a day’s worth of calories — or worse. That’s where lean ground turkey comes in. If your favorite chili involves beef, here are a few things to consider: A 4-ounce serving contains roughly 127 calories with 27 grams of protein, compared to 199 calories and 23 grams of protein found in 90/10 lean ground beef. Need some inspiration to switch up your chili routine? These are a few of our favorite turkey-based recipes from the chefs at Food Network.

Indian Summer Turkey Chili
If you plan on doing any tailgating this fall, Rachael Ray’s big-batch turkey chili is just the thing you’ll want to spoon out of your thermos. Large bell peppers brighten up the mixture with their mild sweetness. Stir in a bit of your favorite barbecue sauce for a touch of sweet heat.

Read more

Brussels Sprouts, 3 Ways

by in Healthy Recipes, October 19, 2016

This trio of healthy Brussels sprouts recipes is delicious enough to convert even those who feel dubious about this vitamin C-packed cruciferous veggie. Here, the leafy sprouts get their moment in the spotlight first as the star ingredient in a delicately crunchy raw salad, then tossed into a peppery pasta carbonara and finally topped onto a shiitake-sesame rice bowl and drizzled with a smoky tahini dressing.

Brussels Sprouts Carbonara (pictured above)
Serves 4

Salt
8 ounces quinoa spaghetti
4 strips bacon, cut into 1/2-inch pieces
1 clove garlic, smashed
8 ounces shredded Brussels sprouts
2 large eggs, at room temperature
Freshly ground black pepper
1/4 cup pecorino, optional

Cook the pasta in a large pot of boiling salted water until al dente.

Meanwhile, cook the bacon in a large skillet over medium-high heat until crisp; drain, reserving some of the bacon fat. Using the same skillet, cook the garlic and Brussels sprouts, stirring occasionally, until golden, about 5 minutes.

In a large bowl, whisk together the eggs and season with plenty of pepper. Add the drained pasta, bacon, Brussels sprouts and some of the reserved bacon fat, if using; toss to combine. Serve with the cheese, if using.

Per serving: Calories 285.5; Fat 6.3 g (Saturated 1.8 g); Cholesterol 98 mg; Sodium 190 mg; Carbohydrate 48.2 g; Fiber 4.8 g; Sugars 1.6 g; Protein 10.1 g Read more

Lightened-Up Family Pizza Night

by in Cooking for Kids, Healthy Recipes, Kid-Friendly, October 12, 2016

Who says pizza can’t be a healthy meal? Although a store-bought slice of cheese clocks in at about 400 calories, you can make a healthy pizza-centric meal that is loaded with vegetables, dairy and whole grains. These easy tips can help you make to-die-for pizza — that your whole family will love — each week.

Choose a Night
Theme nights are fun, make planning meals easier and get kids excited to eat. Sample theme nights include Meatless Monday, Taco Tuesday and Pizza Friday. If you schedule pizza night for Friday, it’s a way to help reduce food waste, as most anything, like leftovers or extra vegetables, can be a healthy pizza topper. Scheduling also gives you time to stock your fridge with pizza essentials such as dough and cheese, or whatever else you choose to be on your pizza. Once you choose the night, then you have a few more decisions on how you’re going to build the pizza. Have your kids chime in on how they would like to make it more of a family affair.

Dough
This is the perfect opportunity to meet the U.S. Department of Agriculture’s recommendations to make half your daily grains whole. You can make your own 100 percent whole-wheat pizza dough, purchase whole-grain pizza dough from your market or ask your local pizza maker for an order of whole-wheat dough. You can also whip up dough made from legumes, like chickpeas, or that’s gluten-free. Other out-of-the box dough options include whole-wheat naan bread, whole-wheat English muffins or whole-grain tortillas. Read more