by Dana Angelo White in Healthy Recipes, July 12, 2013
by Dana Angelo White in 5-Ingredient Recipes, July 7, 2013
Just about everyone could benefit from eating more of omega-3s, an essential fatty acid. Here are some delicious ways to up your intake.
Omega-3 fats are found in fatty fish like salmon, tuna and sardines. You can also find them in plant foods like flaxseeds, walnuts, canola oil and soy. So there are lots of options when it comes to getting more of these healthy fats! That’s good news, since omega-3s are beneficial to the brain and cardiovascular system and promote skin and eye health. Omega-3s also have anti-inflammatory properties.
The current recommendations for omega-3 intake may vary depending on the type. The ALA form (mostly from plant based foods) ranges from 1.1 to 1.6 grams per day for men. The other types EPA and DHA (more plentiful in fish and other animal products) the daily range is 0.3-0.5 grams and 0.8-1.1 grams, respectively.
#1 Green Tea Poached Salmon with Ginger Lime Sauce
Fresh salmon is one of the best sources out there; this low mercury fish has more than 650 milligrams of omega-3 per ounce.
Percent daily recommended amount of omega-3 = 281% (men), 409% (women)
by Amie Valpone in Healthy Recipes, July 7, 2013
Pasta salads may appear harmless or even good for you, but large portions of pasta, heavy dressings and high fat add-ins can ruin this picnic staple. Fresh ingredients, lots of vegetables, and a little portion control can make all the difference — here are 3 classic salads, re-created pasta style, each made with 5 ingredients.
Caprese Pasta Salad
6 cups cooked whole grain pasta
2 cups cherry tomatoes, halved
8 ounces fresh mozzarella cheese, diced
¼ cup chopped fresh basil
2/3 cup balsamic vinaigrette
Combine ingredients in a large bowl; toss well.
Nutrition Info Per Serving:
Serves: 8; Calories: 300; Total Fat: 13 grams; Saturated Fat: 4 grams; Total Carbohydrate: 32 grams; Sugars: 4 grams; Protein: 15 grams; Sodium: 214 milligrams; Cholesterol: 18 milligrams; Fiber: 3 grams
by Amie Valpone in Healthy Recipes, July 5, 2013
Forget fried onion rings and fire up your oven to make better-for-you, crispy baked onion rings instead. These Vidalia onion rings tossed with a combination of paprika, ground almonds, corn cereal and ground flax seeds before being baked to crispy perfection. I bet you’ve never had an onion ring quite like this one! There’s no bread or gluten in this recipe, so they’re not just healthy, they’re perfect for those who can’t eat gluten. Make these for a summer BBQ or a weeknight dinner at home.
by Dana Angelo White in Healthy Recipes, July 5, 2013
Everyone loves a good bowl of comforting mac and cheese, right? When it’s too hot to turn on the oven to make baked macaroni and cheese, make this easy, stove-top version instead. It’s extra-flavorful and you can whip up this easy dish in no time. I’ve tossed in corn and spinach for added fresh flavor (plus fiber) as well as red pepper flakes for a bit of heat to fire up summer celebrations. And did I mention, it’s both dairy and gluten-free? So you can rest assured your guests all have something to enjoy. Leftovers for this dish taste great the next day added to a fresh bed of leafy greens such as arugula.
by Amie Valpone in Healthy Recipes, July 4, 2013
It’s a fabulous time of year for seafood. Dig into these healthy options for salmon, cod, tilapia and shellfish.
There are numerous considerations when choosing healthy seafood. Fish lovers need to weigh in on things like how the fish was caught, where in the world it can be found, and whether or not it contains high amounts of mercury.
To help make sense of things, there’s the Monterey Bay Aquarium’s Seafood Watch Regional Guides. This year’s guide highlights Atlantic cod, mussels, salmon, tilapia and oysters as some of its best choices because they are “abundant, well-managed and caught or farmed in environmentally friendly ways.” You can also check your local fish counter for the Marine Stewardship Council seal of approval.
Fish Recipes to Try:
Mustard Roasted Salmon
Blackened Salmon with Mango Salsa
Salmon Kebabs with Yogurt Sauce (above)
Poached Salmon with Lemon Mint Tzatziki
by Katie Cavuto-Boyle in Healthy Recipes, June 30, 2013
Grilling for Fourth of July? Add grilled romaine to your BBQ menu; it’s a quick and easy recipe that takes only a few minutes to prepare and can be jazzed up with a variety of flavors. I added garlic powder and balsamic vinegar to this recipe but you can also add fresh lemon juice and chili powder for a bit of extra flavor. Kids and adults love to enjoy this recipe because it’s fun to eat and doesn’t look like your ordinary soggy green salad. It’s a winner for a weeknight family side dish or your annual Fourth of July cookout, so toss a few heads of fresh romaine onto your grill and get your party started!
by Amie Valpone in Gluten-Free, Healthy Recipes, June 28, 2013
With berry season in full swing, nothing beats a bowl of sweet, in-season fruit for dessert. Growing up, berries and Cool-Whip or whipped cream was a staple treat in my house. As an adult I’m not able to eat dairy, but still want to enjoy the classic combination. Here’s a fun, healthy upgrade to a traditional whipped cream that you’ll love. It’s bursting with rich, creamy flavor, is dairy free and added sugar is optional.
by Toby Amidor in Healthy Recipes, Kid-Friendly, June 26, 2013
This party-perfect recipe is a great replacement for traditional mayonnaise-based salads; it gets its creamy texture from dairy-free yogurt. The fresh carrots, grapes and tarragon give this salad an exciting, fresh taste. Gluten-free pasta makes it gluten free, of course, but if you don’t have a sensitivity, any pasta will do.
by Elizabeth Armour in Healthy Recipes, June 23, 2013
If you’re looking to up your kids’ veggie intake, read this! A new study found that serving vegetables alongside dip leads to munching on more veggies. Interestingly, kids were also found to prefer dips flavored with herbs and spices over plain, more bland dips.
A 2013 study published in the Journal of the Academy of Nutrition and Dietetics found that adding herbs or spices to a reduced-fat dip increased a child’s willingness to eat veggies. The portion-controlled 3 ½ tablespoon dips served to the kids had 50 calories, 4 grams of fat and 90 milligrams of sodium.
Pre-school children ages 3 to 5 years told researchers from the Center for Childhood Obesity Research at Pennsylvania State University that they liked veggies when paired with a favorite flavored dip compared to eating a veggie without a dip or with a plain dip. Thirty-one percent of kids liked a veggie alone while 64% liked a veggie when it was served with their favorite dip. In addition, 6% of kids refused the vegetable when served with a flavored dip as compared with 18% who refused the veggie when served without any dip.
During a second experiment, researchers found that kids ate significantly more of a previously rejected or disliked veggie when it was offered with a favorite reduced-fat herb dip compared to when it was offered alone.
It can be intimidating to try new recipes, especially when you’ve perfected a healthy and beautiful recipe such as Giada’s Whole-Wheat Spaghetti with Lemon, Basil and Salmon. It can be difficult to find new recipes that are nutritious and simple to make, and the unknown is always risky — what if a new recipe isn’t as crowd-pleasing as your old standbys? I’ve taken the stress out the search for you: here are a few dishes to try when you’ve tired of the norm – these recipes are healthful, delicious, satisfying and fuss-free.
If You Like: Giada’s Whole-Wheat Spaghetti with Lemon, Basil, and Salmon (above)
This recipe from Giada is like spa food, made at home. All of the nutritious components — whole-wheat spaghetti, salmon, fresh greens — come together to create a rejuvenating and satisfying dish. Capers, lemon zest, and basil infuse the pasta with just the right amount of flavor, while also allowing the salmon to shine.
Why Not Try: Seared Tilapia with Asparagus and Spicy Mint Gremolata
If you’re ready to switch up your salmon for a different fish, try this seared tilapia. Tilapia is a mild and flaky white fish; the real flavor in this dish comes from the gremolata – a piquant blend of fresh mint, garlic, lemon zest and pepper flakes – that dresses both the asparagus and fish for a refined and healthy dinner.
Get the Recipe: Seared Tilapia with Asparagus and Spicy Mint Gremolata