7 Ways to Amp Up Grilled Chicken

by in Healthy Recipes, June 22, 2014

grilled chicken with green pea sauce
Poor grilled chicken. Often considered bland and dry, the lean, good-for-you protein gets a bad rap. But these versions — abounding in herbs, spices and other flavor-forward add-ins — ensure that everyone’s summer staple is truly grill-tastic. 

Grilled Honey Glazed Chicken with Green Pea and Mint Sauce (above)
Solely brushed with honey and balsamic vinegar, these golden-brown chicken breasts are loaded with flavor. But a drizzle of vivid pea-mint-cilantro puree adds an herbaceous jolt.

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Taste Test: Healthier Crackers

by in Taste Test, June 21, 2014

crackers
Have you  browsed the cracker aisle lately? In addition to stocking the classic varieties, shelves are overflowing with versions made from whole grains, legumes, nuts and seeds. But are these options really what they’re cracked up to be?

The Criteria
For this taste test, we chose the plain or original flavor crackers. Each was tasted alone, without any toppings or condiments. The crackers were rated on calories, fat, fiber and sodium, along with ingredients (including preservatives and additives), flavor, texture and cost. Each brand was rated on a 5-point scale, with 5 being highest.

Kashi Original 7 Grain Snack Crackers (above)
Rating: 5.0
Cost (per ounce): $0.44
Nutrition Info (per serving: 15 crackers): 120 calories; 3.5 grams total fat; 160 milligrams sodium; 3 grams fiber
The Healthy Eats Take: With plenty of crackers per serving (15!) and a respectable amount of fiber, these delicious crackers won’t leave you hungry. The snacks have a hearty crunch and a well-rounded list of whole-grain ingredients, including millet, oats, hard red wheat, brown rice, barley, buckwheat and sesame seeds.

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This Week’s Nutrition News Feed

by in Food News, June 20, 2014

breads

In this week’s news: Having an off-again-on-again relationship with bread; debating the meaning of “natural” food; and naming as many Dr. Oz diet catchphrases as possible (it’s a “miracle!”).

Hold the Gluten — or Make it Artisanal
Only about one percent of the population has celiac disease, about six percent are gluten-intolerant and, according to recent research, those who have gluten sensitivity may have another problem altogether. Nevertheless, more than a quarter of Americans say they’re cutting down on or eliminating gluten. In light of this, you might be surprised to learn that whole-grain bread is starting to get a lot of ink. Food world luminaries such as Michael Pollan are increasingly speaking up about the benefits of artisanal bread products and, this summer alone, carb lovers can look forward to meetings like the “Kneading Conference” (from the Maine Grain Institute) and “Grain Gathering” (brought to you by the Bread Lab in Washington State). Yet don’t judge a book by its cover (or a grain by its husk?). The bread/no-gluten trend might not be as discordant as it appears. Most of the flour in commercially sold foods is white — made from grains that have been refined to remove the nutrient-rich germ and bran. What’s left is something called endosperm, a tissue that happens to house the plant’s gluten supply. Eat white flour, and you’re essentially mainlining gluten. Whole wheat, on the other hand, is rich in not just nutrients, but also a number of proteins that seem to temper the gut irritation people complain they feel when they eat gluten. This means that, at least for non-celiacs, whole-wheat bread may offer a way to have your bread and eat it too.

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Should You Skip Breakfast? (Sorry, the Answer Is Still No.)

by in Healthy Tips, June 19, 2014

egg in a hole
A study published earlier this month in the American Journal of Clinical Nutrition found that skipping breakfast doesn’t affect weight loss in dieters. But if you think the findings offer permission to skip breakfast, think again.

The Study
Researchers examined the effect of skipping or eating breakfast on weight loss in 309 healthy overweight and obese people who ranged in age from 20 to 65. One group ate breakfast before 10 a.m., while the second group didn’t eat anything before 11 a.m. A third group consisting of 44 people who normally skipped breakfast and 52 people who normally ate breakfast were not given any instruction.

The study found that eating or skipping breakfast did not affect weight loss one way or the other. But does it truly not matter if you bypass breakfast?

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News Update: FDA Hints at Releasing Long-Awaited Salt Guidelines

by in Food News, June 18, 2014

bowl of salt
As blood pressure and health care costs for chronic disease continue to rise, the Food and Drug Administration is preparing to issue new guidelines on sodium. Americans currently take in about 3,400 milligrams (or 1½ teaspoons) of salt each day, a number well above the 2,300 milligrams per day (or 1 teaspoon) recommended upper limit. By advising food companies and restaurants to reduce sodium level in foods, the FDA hopes to lower the incidence of high blood pressure, strokes and other medical problems.

Voluntary Cutbacks
Talks of salt reduction have been swirling since 2010. Although the new salt guidelines were originally slated for release in 2013, the FDA told the Associated Press this week that the agency will be ready to issue the guidelines “relatively soon.” The FDA’s limits on sodium are expected to be voluntary, yet many food companies and retailers are planning to or have already cut back on salt in their products. Food giant ConAgra says it has already made a 20 percent reduction, while Walmart plans on slashing sodium by 25 percent in many products by next year. Subway restaurants have also claimed a 30 percent salt reduction in the chain’s offerings.

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On the Trail of Delicious Food (and a Happier Life)

by in Books, June 18, 2014

eating wildly cover

If you were to take a little bit of Cheryl Strayed’s memoir Wild, cross it with some of Elizabeth Gilbert’s Eat Pray Love, and set the story in the fields and parks of New York City, you’d come up with Eating Wildly: Foraging for Life, Love, and the Perfect Meal, a touching new memoir by the New York Times “Wild Edibles” columnist Ava Chin. Confronting the demise of a relationship she thought would end in marriage (but instead just ended), and reeling from the loss of her beloved grandmother, Chin takes to the urban forests of New York City, hunting for blackberries, dandelions and wild greens, ultimately finding herself (oh, and a new guy too.)

It’s crazy to think that you can find wildly healthy foods in Brooklyn’s Prospect Park or even your own backyard, but Chin proves it’s easy once you know where (and how) to look. You’ll never stroll through a park again without looking for something to eat growing right beneath your feet. Chin beautifully threads foraging tips and terrific recipes (wild greens pie, field garlic and hummus, and mulberry-balsamic jam) through a heartfelt memoir that is honest, real and inspiring.

You’re a professor of creative writing at the City University of New York. How did you get started foraging?
I was the kind of kid who grew up pulling onion grass from the back courtyard of my apartment building and eating it. I would also go fishing in New York City waters during summer camp and bring the fish home for my family to eat. I loved that kind of thing. But I didn’t start foraging in earnest until I became an adult, and I went on a foraging walk with a naturalist, Wild Man Steve Brill.

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Dessert of the Month: Frozen Blueberry and Banana “Ice Cream”

by in Amy's Whole Food Cooking, June 17, 2014

blueberry ice cream

When it comes to quick sweet treats to beat the heat, nothing is as fast and satisfying as a scoop of this all-fruit “ice cream.” It’s pretty amazing how frozen bananas develop a lusciously thick and smooth consistency after a minute in the food processor. There’s no need for a high-powdered blender to achieve impressive results — nor any need for cream or sugar. Try making this with frozen peaches, mangoes, raspberries or apricots in place of the blueberries. You can also flavor it with cinnamon, cardamom or orange zest. Just be sure to have spoons at the ready, as this cool treat melts fast. 

Frozen Blueberry and Banana “Ice Cream”

Serves 2

When the bananas are sliced prior to freezing, they create a super-thick consistency in less time, which prevents the mixture from thinning due to over-blending. If you only have whole frozen bananas, cut or break them into pieces before blending. Read more

Is Soylent the Future of Food?

by in Trends, June 16, 2014

soylent
Technically, Soylent isn’t really a food at all. It’s a drink mix designed to replace actual food in order to make your diet easier, cheaper and more convenient. Soylent was created by a 25-year-old software engineer named Rob Rhinehart, as a solution, in part, to his own dilemma. The entrepreneur was on a tight budget, which meant subsisting on a steady diet of ramen noodles, fast food and frozen burritos. In search of something healthier but even cheaper, he started researching nutrients and eventually came up with this concoction of protein, carbs, fats, fiber, vitamins and minerals. Read more

5 Ways to Fire Up Fruit This Summer

by in Healthy Recipes, June 15, 2014

grilled plums

Feasting on fresh fruit is always a summertime ritual, but try roasting some of that just-plucked bounty or throwing it onto the grill until it’s nice and charred. Intense heat adds rich new layers of flavor, deepening and caramelizing sugars. With these vibrant recipes, there’s more incentive to keep the grill’s flames going, long after the turkey burgers have been demolished.

Grilled Plums with Spiced Walnut Yogurt Sauce (above)
Forgo that everyday berry parfait, and spring for this juicy plum dish instead. The fruit is draped in Greek yogurt that is brightened with honey, orange juice and grated orange zest — and warmed by cinnamon and toasted walnuts.

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Chef Dan Barber on Why “Whole-Farm Eating” Is the New “Farm-to-Table”

by in Chefs and Restaurants, June 14, 2014

the third plate
You may not be eating a lot of mustard greens, kidney beans and millet these days, but if Dan Barber has his way, you will be very soon.

Barber is the award-winning chef of Blue Hill, an elegant respite for sustainable cuisine in New York City’s West Village, and Blue Hill Stone Barns, a locavore’s paradise located within the nonprofit farm Stone Barns Center for Food & Agriculture in Tarrytown, NY. Since his early days as a cook, he’s been a pioneering advocate for the farm-to-table movement. But in his revolutionary new book, The Third Plate: Field Notes on the Future of Food, Barber reexamines the farm-to-table movement, and comes away from it a new man, one championing the whole farm, not just what’s most prized for the table.

“For all its successes, farm-to-table has not, in any fundamental way, reworked the economic and political forces that dictate how our food is grown and raised,” wrote Barber in a recent Op-Ed in the New York Times. “Big Food is getting bigger, not smaller. In the last five years, we’ve lost nearly 100,000 farms (mostly midsize ones). Today, 1.1 percent of farms in the United States account for nearly 45 percent of farm revenues.”

His solution? Eat more cowpea. Seriously. Instead of cherry-picking crops like tomatoes, strawberries, asparagus and other blockbusters that deplete soil of their most crucial nutrients, Barber proposes we start supporting more humble offerings like buckwheat, cowpea, barley, and mustard greens — which are often used by farmers to enrich the soil in rotation with those A-list vegetables.

The “first plate,” argues Barber, was a classic meal centered on meat with a few vegetables. That gave way to the “second plate,” a new ideal of organic grass-fed meats and local vegetables. Now, he proposes a “third plate”— a new way of eating that’s rooted in cooking with and celebrating the whole farm: vegetables, grains and a smidge of protein. It’s a juicy new holistic approach to food and farming that’s bound to put Barber in the company of legendary food policy gurus like Alice Waters, Michael Pollan and Eric Schlosser.

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