From Soup to Stir-Fry: 6 Healthy Uses for In-Season Squash — Fall Fest

by in Healthy Recipes, October 22, 2015

Cooking with squash is easy, and it adds a certain richness to comforting fall meals. Most importantly, it’s an excellent way to boost the vitamins and fiber in your diet, especially as we enter that time of year when tempting baked goods are ever-present at school or the workplace. Sure, squashes’ gnarled stems and rough skins can come across as a bit intimidating. But the effort spent peeling, de-seeding and cooking these hearty vegetables comes with a major payoff — for your taste buds and your health. Here are a few simple recipes to add to your weekly lineup, featuring common fall squashes like acorn squash, butternut squash, spaghetti squash and more. From soup to stir-fry, there’s nothing these versatile veggies can’t do.

Squash and Spinach Lasagna (pictured at top)
Who says lasagna needs meat? Here, fresh butternut squash lends a nice richness and meaty texture for fewer calories than a traditional beef lasagna, and part-skim mozzarella gives you that gooey cheese goodness. Toss in some fresh baby spinach for added vitamins and minerals.

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The (New) Science Behind Protein Intake

by in Healthy Tips, October 22, 2015

As a sports dietitian, I am often asked by athletes and exercise enthusiasts, “How much protein do I need?” But simply suggesting a daily total number of grams of protein per day is not enough. Plus, it’s hard to make sense of the all the conflicting info out there on protein intake and muscle protein synthesis (aka muscle building).

At the recent Food and Nutrition Conference and Expo in Nashville, Blake Rasmussen, Ph.D., from the University of Texas discussed some of the latest science on protein. Here is some insight on how much protein you should be eating, which foods are best, and guidelines for when to eat them.

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7 Candies Not to Buy for Halloween

by in Healthy Tips, October 21, 2015

Trick-or-treating is just around the corner. Before you grab any candy that’s on sale, peruse this list so you can avoid handing out the worst treats possible to the neighborhood kids.

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Beyond Apple Pie Desserts

by in Healthy Recipes, October 21, 2015

Baked Apples

There’s certainly nothing wrong with this classic American dessert, but if you’re looking for something a little out of the ordinary, here are eight apple-rific ideas.

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6 Comforting (and Healthy) Reasons to Turn the Oven Back On

by in Healthy Recipes, October 19, 2015

Chicken Pot PieDuring the summer, your oven likely worked as more of a storage space than the kitchen appliance it really is. Why would you have turned it on when the temperature was so blistering hot? Nowadays, however, things are starting to cool down, so it’s not crazy talk to consider preheating the oven. If you need that extra push, feast your eyes on healthy, comforting recipes that give you good reason to turn your oven back on.

Comfort food is always on the mind this time of year, and that’s true even if you’re eating healthy. Heat up your oven to make one of the heartiest casserole dishes of all: Chicken Pot Pie (pictured above). This better-for-you version comes with a buttery pie crust topping that’s flaky yet low in calories, plus a chicken-and-veggie filling made creamy with low-fat milk and Greek yogurt.

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Black Bean and Pumpkin Enchiladas for Halloween Entertaining

by in Healthy Recipes, October 18, 2015

I affectionately refer to these enchiladas as my Halloween Enchiladas, since they tend to show up right around the same time as ghosts and goblins. Besides being the perfect orange-and-black color combination, these enchiladas can also feed a crowd. I’ve got you covered for your next Halloween party: candy for the little ones, pumpkin enchiladas for the grownups. Read more

The Chef’s Take: Vegan Meatballs at the Meatball Shop

by in Dining Out, October 17, 2015


At any one of the Meatball Shop’s six New York outposts, patrons relish, say, orbs of spicy pork over a bed of sauteed broccoli, or pesto-dressed chicken atop freshly milled polenta. And while a vegetable version of the meatball has long graced the menu, now Meatball Shop owner and Chef Daniel Holzman has dreamed up a vegan recipe. Read more

Nutrition News: Red Wine and Diabetes, 2016 Food Trends, Canned Fish or Fresh?

by in Food News, October 16, 2015

Red wine for diabetes?

A glass of red wine with dinner? For people with Type 2 diabetes, the answer may be yes. A new study conducted by researchers at Ben-Gurion University of the Negev, in Israel, found that drinking a glass of red wine with dinner may be not only safe but perhaps even beneficial for those with diabetes. The study assigned 224 patients with Type 2 diabetes, none of whom were alcohol drinkers previously and all of whom followed a Mediterranean diet without calorie restrictions, to drink 5 ounces of either mineral water, white wine or red wine with their dinner — and followed them for two years. Those who drank red wine saw their HDL (“good”) cholesterol climb by 10 percent over those who drank only mineral water with dinner. White-wine drinkers did not see the same effect. The researchers say a broader follow-up study is necessary to confirm the initial results.

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Fall Soups Fit for the Blender

by in Healthy Recipes, October 16, 2015

The secret to weeknight soup is right there in your blender. You’ll spend less time cooking — and cleaning — and in minutes you’ll have piping-hot soup ready to start your meal. I’ve blended quinoa into tomato bisque for some hearty added protein, and I’ve even added wonderful creaminess to classic carrot-ginger soup with blended cashews. Read more

Why We Love Broccoli Leaves

by in Healthy Recipes, October 15, 2015


We wrote about how amazing broccoli leaves are earlier this year, and the love affair continues. These dark leafy greens grow on the outside of the plant stalk and can be prepared just like kale or Swiss chard. They are loaded with vitamin C and calcium, and since they’re really a two-in-one food — the leaves and stalks can be cooked separately — we in Food Network Kitchen jumped for joy when a delivery of the crunchy cruciferous leaves came from Sycamore Farms, located north of New York City in Middletown, N.Y. Read more