All Posts In Healthy Recipes

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

Zucchini, Ricotta and Lemon Pizza

by in Healthy Recipes, September 3, 2016

My recipe for a simple summer evening: Invite friends over, uncork a bottle of rosé and make a few of these zucchini ricotta pizzas. With just a handful of ingredients, these end-of-summer pizzas are an elevated version of the typical tomato-and-cheese variety.

For ease, I opted for store-bought pizza dough, found in most deli departments. I’m thankful that I can find fresh dough at my local pizzeria down the block, but if you’re not so lucky, any prepared crust will do. Or make a batch of your own. If I know that pizza is going to be a regular on our menu, I’ll make a triple batch of dough and freeze the individual portions.

Lemon on a pizza might sound strange, but it pairs perfectly with thin strips of zucchini and creamy ricotta. The tart citrus juice cuts through the rich cheese and provides just a hint of bright flavor with every bite. I’m a sucker for chives and lemon together, so I use them both in the ricotta mixture and as a garnish. Though, this is a summer pizza, so any herb will do. If your garden is overflowing with basil or parsley, feel free to use either one instead. Read more

Have You Tried Teff?

by in Gluten-Free, Have You Tried, Uncategorized, September 1, 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

Chickpea Shawarma Pitas with Hummus-Dill Dressing

by in Healthy Recipes, Uncategorized, Vegan, August 31, 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

Back-to-School Recipe Roundup

by in Healthy Recipes, Kid-Friendly, Uncategorized, August 28, 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

5 Lighter-Than-Usual Cocktails Starring Summer Fruit

by in Healthy Recipes, August 25, 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.

Pink Derby
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.

Read more

Back-to-School Lunch! Mango Chicken Salad Wraps

by in Healthy Recipes, Kid-Friendly, August 23, 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

Creative No-Cook Recipes

by in Healthy Recipes, August 22, 2016

Beat the heat and spend less time in the kitchen with these healthy and inspired no-cook dishes.

Layered Squash
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

How to Use All That End-of-Summer Produce

by in Healthy Recipes, August 21, 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.

Baked Goods
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

Read more

Grilled Peach and Tomato Salsa

by in Grilling, Healthy Recipes, August 15, 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