All Posts In Healthy Recipes

Dessert Deception: Apple Galette with Caramel Sauce

by in Healthy Recipes, November 6, 2016

This decadent-looking dessert has a secret. It may look (and taste) like it would be laden with calories, and like it would be difficult and time-consuming to make, but neither is the case.

In fact, this gorgeous darling has only 309 calories a slice with the sauce. Its good looks belie the fact that you can make the apple galette in about 15 to 20 minutes of prep time, and make the caramel sauce by the time it comes out of the oven.

Ready-to-use pie crust dough is a big timesaver and works especially well for this recipe. (It’s generally sold in the refrigerated area near the dairy products, and can also be kept on hand in the freezer.) Simply roll it out thinner to make the dough easier to pleat and to ensure that the finished size of your galette is that of a pie.

As you peel and slice the apples, keep them in a bowl of cold water with a squeeze of lemon to prevent the apples from browning. Drain off the water before you proceed with the recipe.

This recipe makes a double batch of the salted caramel sauce, so use half and set the rest aside for later. (There will be no shortage of uses: You can spoon it over ice cream, angel food cake or any chocolate dessert.) If the sauce gets too thick as it stands, simply warm it on the stove or in the microwave.

The galette is best made far enough in advance of serving that it can cool a bit before slicing. The sauce may be made up to a week ahead and kept refrigerated. Read more

Building a Better Nacho

by in Food and Nutrition Experts, Healthy Recipes, November 5, 2016

This Tex-Mex favorite can rack up the calories and fat rather quickly. Instead of ruining your healthy eating plan, use these tips to lighten up this popular appetizer.

Holy Nacho Calories!

Head to the Cheesecake Factory and order the Factory Nachos with Spicy Chicken and that’ll cost you 965 calories, 31 grams of saturated fat, 52 grams of carbs and 1,390 milligrams of sodium. At home, the numbers can be similar if you pile on chili, sour cream, guac and other calorie-laden toppers. Making your own allows you to control the ingredients and portions so you can enjoy the game while indulging in a lightened-up version.

The Base

With a plethora of chips hitting market shelves, you can now find better-for-you varieties that are made with whole grains and contain more fiber. Some chips to choose from include:

Remember, it’s still about portion size, so aim for 1 ounce (about 15 chips) per serving. Read more

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.

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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.

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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.

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