If you’re asking me, broccoli and cheese go together just like peanut butter and jelly or milk and cookies. When creamy melted cheese, particularly cheddar, crosses with the green vegetable, a little magic happens. Of course, adding a little dusting of cheese can punch up nearly anything, but these recipes prove that broccoli and cheese share a beautiful union that can’t be denied (and still manages to be healthy). Though the mention of cheese might raise a few red flags for the health buff, broccoli and cheddar share a friendship of good influences, as a little dose of the good stuff sure goes a long way. Especially if getting your little ones to eat this cruciferous vegetable is a nightly challenge, uniting it with a much-loved indulgence is a sure-fire way to please. Read more
Fall not only means the start of football season — it also means the start of many Sunday meals getting replaced by chips and dip, salty bar snacks and microwave finger foods. But filling up while watching your favorite team doesn’t have to be a losing situation for your health. Nor does it have to keep you limited to raw vegetables from the crudites platter.
This year, replace high-sodium, store-bought spreads with a dip of your own creation — one that’s just as creamy and craveable and also a fun makeover of classic ranch dressing and vegetables.
They used to be the stuff that fueled childhood nightmares: forkfuls of overcooked broccoli or endless orbs of bitter Brussels sprouts that had to be endured in order to tackle, finally, the chocolate ice cream. But today’s renditions of green vegetables don’t require nose-holding or the camouflage of cheese in order to win over legions of fans. From the once-maligned spinach that only Popeye fancied to the leafy kale that went on to wildly successful oversaturation, here’s a passel of formerly shunned vegetables (and a few equally undesirable fruits) that chefs have helped give miraculous makeovers. Read more
Also known as Italian broccoli, I grew up calling this veggie rapini. It has a pungent and bitter flavor similar to turnips and cabbage that gets mellowed out by cooking. It’s also a nutrient powerhouse, packed with calcium, potassium, magnesium, iron and vitamins A, C and K.
When at the market, look for a nestled bunch of bright leafy greens, with tiny broccoli-like buds peaking out. To prepare, steam or blanche in boiling water, then sauté in olive oil and garlic. Finish with a sprinkle of freshly grated Parmesan, a pinch of red pepper flakes and a squeeze of fresh lemon juice. Serve as a side dish or incorporate into soup, quiche or pasta.
Bright green and full of goodness, one cup dishes up 30 calories, 2 grams of fiber, 3 grams of protein and more than a day’s worth of vitamins C and K. The varieties you’ll find at the farmers’ market are sweet and more tender than anything at the grocery store. What ever you do – please EAT THE STALKS, they are packed with nutrients and way too delicious to throw away.
In honor of World Cancer Day, we’re focusing on cruciferous veggies—those from the cabbage family. Studies show that these vegetables have a special plant chemical that protects against cancer. Here are some ideas on how to incorporate them into your everyday eating plan.
Cruciferous vegetables include cabbage, broccoli, cauliflower, turnips, kale, and Brussels sprouts. These superstar veggies are packed with so many nutrients it’s tough to keep count. They contain fiber, vitamins A and C, riboflavin, B6, folic acid, magnesium, potassium and omega-3 fats. What’s more, they also have plant chemicals known as glucosinolates that have been shown to help reduce the risk of various types of cancer.
A 2011 study in the International Journal of Urology found that the more veggies that were eaten from the cabbage family, the lower the risk was from prostate cancer. According to the American Institute for Cancer Research, studies also link the various components in cruciferous veggies to helping reduce the risk of colorectal, esophageal, stomach, mouth and pancreatic cancer.
Our original top 10 list was so popular, Healthy Eats readers asked for more. Here are 10 more healthy foods that won’t break the bank.
Cost: $0.89 per 1 pound bag (about 9 carrots)
Even my kids tout the benefits of carrots, “They give you healthy eyes, mom” they always tell me. But beta-carotene has more benefits than meets the eyes. It also helps promote healthy bones, skin and hair. Make carrot soup, add to a stir-fry, or slice into strips for an easy kids snack.
#2: Low fat cottage cheese
Cost: $2.75 per 16-ounce container
This perfect combo of protein, carbs and fat will help keep you satisfied. It’ll also give you a boost of calcium with 10% of your daily recommended dosage in every ½ cup serving. If you’ve been passing this underappreciated food in your dairy aisle, check out more reasons why we love it.
When you eat the rainbow, you get a rainbow of nutrients, so each month, we’re offering up 10 ways to eat foods of a different color. With both St. Patty’s Day and spring just around the corner, what better color to focus on than green? March is also National Nutrition Month and this year the focus is eating a variety of colors, so be sure to check out some yummy orange and red-colored foods, too.
During the winter, in-season fresh fruits are limited in many parts of the country. Luckily, we can turn to dried fruit with all its nutritional goodness.
A picnic staple in the South, mayonnaise- and bacon-drenched broccoli salad can be overflowing with fat and calories. But you don’t have to banish it to cookout purgatory — this salad can be super-nutritious (and super-satisfying) when you focus on the basic ingredients.