by EA Stewart in Healthy Recipes, November 1, 2016
by Sarah Z. Wexler in Chefs and Restaurants, Healthy Recipes, Vegan, October 30, 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
by Emily Lee in Healthy Recipes, October 27, 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
by Marge Perry in Healthy Recipes, October 25, 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.
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.
by Alexandra Caspero in Healthy Recipes, October 23, 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
by Dana Angelo White in Healthy Recipes, Healthy Tips, October 22, 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
by Emily Lee in Healthy Recipes, October 20, 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.
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.
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.
Another warm fall spice, nutmeg boasts small amounts of fiber, numerous B vitamins and minerals. Read more
by Silvana Nardone in Healthy Recipes, October 19, 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.
by Toby Amidor in Cooking for Kids, Healthy Recipes, Kid-Friendly, October 12, 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)
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
by Alexandra Caspero in Healthy Recipes, October 9, 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.
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
There’s no denying it: Fall is officially here. Even though temperatures are still warm where I live, there is a definite change of season in the grocery store. I almost stopped in my tracks last week as I headed into the produce section and found giant displays of apples, pumpkins and squash of every color.
Not that I’m complaining. While I will always have a soft spot for colorful berries and heirloom tomatoes, there’s something extremely comforting about fall produce. These spaghetti squash bowls are the perfect way to welcome fall. Spaghetti-like squash strands, roasted broccoli, coconut shrimp and an addictive peanut sauce make for a lighter version of Thai takeout.
Once the vegetables are in the oven, this meal comes together rather quickly. To maximize prep time, I recommend making the peanut sauce beforehand, then marinating the shrimp while the broccoli is cooking. Just before the vegetables are set to be done, saute the shrimp, assemble and serve. You can serve these bowls as described, or use the hollowed-out spaghetti squash as a literal bowl. (Simply fill the cooked squash boat with roasted broccoli and shrimp, then drizzle on peanut sauce.) Either way, you’ll be rewarded with an unexpected and delicious way to enjoy spaghetti squash. Read more