All Posts In Healthy Recipes

New Potatoes with 5-Minute Mint Pesto

by in Healthy Recipes, May 18, 2016

New spring potatoes are deliciously in season now, but the shining star in this recipe is mint.

Even if you have a black thumb, you can grow this versatile herb. A small pot of mint on any sunny windowsill is almost impossible to kill. In fact, if you do happen to have a little plot of garden soil, do not plant mint; it will take over your garden like a weed. Always plant mint in a container.

Fresh mint is magic in the kitchen. You can:

  • Toss whole or torn leaves into salads
  • Pair it with peas for a classic combo; serve mixed into brown rice
  • Make Vietnamese noodles or a banh mi sandwich with fish sauce and mint
  • Flavor your water without added sugar or artificial sweeteners

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7 of the Quickest — and Healthiest — Side Dishes Ever

by in Healthy Recipes, In Season, May 12, 2016

Here’s the predicament: You’re having guests over for dinner tonight, and while you’re at the grocery store gathering ingredients for your carefully thought-out dessert and entree, you realize you completely forgot to plan a side dish. Don’t panic — we’ve all been there. When you’re short on time, it’s wise to avoid slow-cooking grains and zero in on the produce aisle instead. Spring peas, asparagus, edamame and fresh salad greens are just a few of the season’s lifesaving ingredients, each one quickly and easily transformed from its raw state into a flavorsome, complementary side. Here are seven of our easiest and lightest spring sides that are ready in 20 minutes or less. Tuck these ideas away in your recipe arsenal to consult the next time you’re hosting — no one will know the dish was an afterthought.

Green Salad with Strawberry-Balsamic Vinaigrette
Time: 5 minutes
Rachael Ray’s simple five-minute salad embraces the flavors of spring with fresh greens, strawberries and a sweet-tart vinaigrette.

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Coconut Chia Banana Pudding Parfait

by in Healthy Recipes, May 7, 2016

Take your childhood favorite banana pudding up a notch with rich and creamy coconut milk, nourishing chia seeds and a probiotic kick! Healthy enough to eat for breakfast and delicious enough to enjoy for dessert, this banana pudding is packed with fiber, is rich in potassium and is super-easy to make ahead of time for a grab-and-go meal or snack on a busy day.

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Gluten-Free Mother’s Day Brunch  

by in Gluten-Free, May 5, 2016

Show Mom some homemade love this Mother’s Day by cooking up our decadent-yet-healthy recipes that are gluten-free, too. Choose make-ahead baked French toast topped with fresh berries, a springtime asparagus frittata or espresso-fueled acai bowls. We know the last thing on her mind will be gluten!

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Peanut Butter Smoothie Bowl

by in Healthy Recipes, May 1, 2016

While I love smoothies as much as the next dietitian, they aren’t always as filling as other breakfast options. That’s where a smoothie bowl comes in. With less liquid and more toppings, a smoothie bowl has the added benefit of being chewed rather than being swallowed. The chewing process, also known as mastication, is extremely important for your health and how mindfully you eat food. The longer you chew, the longer it takes to finish a meal, which can help you eat less overall. Since it takes roughly 15 to 20 minutes for your brain and stomach to recognize fullness, slower eaters consume 10 to 20 percent fewer calories compared with those who rush through a meal. Chewing is not only beneficial to digestion, but it also helps increase satisfaction in a meal. When you take the time to properly chew, you are able to slow down, savor each bite and fully enjoy all the flavors your food has to offer.

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6 In-Season Sides That Kids Will Love

by in Healthy Recipes, In Season, April 28, 2016

Buying and preparing in-season produce is part and parcel of maintaining a healthy diet, but it’s much easier to eat nutritiously when the whole family is on board. In a world full of boxed mac and cheese and freezer-friendly chicken nuggets, we can understand why packaged or prepared foods are a reliable fallback. But we’re hopeful that the right seasonings and preparation methods can turn arugula, carrots, spinach and more into healthy homemade dishes for the whole family to enjoy. Here are six recipes that incorporate spring produce in ways that will appeal to even the pickiest eaters.

Arugula
Getting kids to eat their greens can be the biggest hurdle of the day, but this Quinoa Salad with Apricots, Basil and Pistachios makes crisp, peppery arugula appetizing for younger palates. Combine the seasonal green with fluffy quinoa, sweet dried apricots and dollops of tangy goat cheese and you’ll hear zero protests when the dish hits the table.

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Lentil-Crusted Chicken Parmesan

by in Healthy Recipes, April 27, 2016

The boneless, skinless chicken breast is one of the most convenient, affordable and healthy kitchen staples out there. Simple yet versatile, chicken can be prepared in many ways and is chameleon-like when it comes to flavor, easily taking on the attributes of seasonings and sauces. I usually roast a batch of seasoned chicken breasts on Sunday to enjoy throughout the week. Then I can add chicken to my salads and sandwiches, or make a stir-fry for dinner in a pinch.

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5-Ingredient Quinoa Salad with Edamame and Carrots

by in Healthy Recipes, April 26, 2016

I love preparing batches of salads during the warmer months so I can enjoy them in light lunches throughout the week. Since quinoa is a complete source of protein containing all of the essential amino acids, you don’t have to worry about adding extra protein, unless you really want to. Quinoa is technically a seed, not a grain, providing both good carbs and protein.

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Healthy Tropical Banana Pudding

by in Healthy Recipes, April 25, 2016

When I was growing up in the South, almost every event and family gathering would include a large bowl of banana pudding: homemade custard, sliced bananas, Nilla wafers and a mountain of freshly whipped cream. The sweet, gooey dessert was one of my favorites, and I often asked for a side of extra wafers to dip into the layered pudding. With those delicious memories, I set out to create a lightened-up, tropical spin on my beloved banana pudding.

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6 Quick Ways to Serve Carrots This Spring

by in Healthy Recipes, April 21, 2016

Crisp, versatile and exceptionally rich in vitamin A, carrots are a strong ally on busy weeknights, well worth utilizing all year long — not just in the throes of winter, when root vegetables dominate the produce scene. A few additional items like cheese, toasted nuts and fresh herbs can help to break the crunchy orange veggie out of its overplayed role as a garnish or crudite-platter staple and elevate it as the star component of flavorsome spring dishes. Whether glazed, roasted, pureed or shaved into ribbons, these quick carrot sides are great in a pinch, no matter what entree you’re planning to serve.

Carrot, Date and Feta Salad
Carrots add natural sweetness and, most importantly, antioxidants to this fresh, low-calorie salad. Toss the delicate orange ribbons with feta and chopped dates for a salty-sweet element, then let it rest so that the flavors marry while you prepare the main course. Don’t forget to toss in some toasted almonds, for crunch.

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