by Dana Angelo White in Healthy Recipes, April 22, 2017
by Toby Amidor in Healthy Recipes, Healthy Tips, March 3, 2017
It’s pronounced “shak-shoo-ka” but no matter how you say it, it’s downright scrumptious. Hailing from North African and the Middle East, this spicy tomato-based sauce with poached eggs may also be known as eggs in purgatory. You’ll be shocked how easy it is to prepare this vitamin-rich dish, so get your shakshuka on with these tips and tasty recipes
Most shakshuka recipes include tomatoes, onions, peppers and. This veggie-heavy one-pot meal is relatively low in calories, but is packed with fiber and inflammation-fighting antioxidants. Canned tomatoes are commonly the star ingredient, which are higher in the antioxidant lycopene than fresh varieties. Eggs add healthy protein to make for a satisfying meal. Experiment with other protein-rich add-ins like beans and small portions of meat to add interest texture and flavor. Some recipes call for hefty doses of salt, so consider swapping in salt-free flavor boosters like spices and fresh herbs.
Ways to enjoy
A nutritious and impressive looking batch of shakshuka can be prepared in about 30 minutes using the stove top or a combo of stovetop and oven. For an extra speedy kitchen hack use jarred marinara sauce like number 18 in our “50 Things to Make with Pasta Sauce” guide. Read more
by Dana Angelo White in Healthy Holidays, Healthy Recipes, February 8, 2017
Looking for a portion-controlled, mouthwatering meal that takes seconds to clean up? Try cooking in parchment paper, or as the French say it, “en papillote.” Although most French techniques have a bad reputation for being unhealthy (hello butter and salt!), cooking in parchment can be a light and flavorful, quick and simple way to cook. Here’s what you need to know to get started.
Why cook in parchment?
When you cook ingredients like fish, meat, veggies and herbs in a parchment paper packet, you’re steaming the ingredients inside using their own moisture — no added fat required. Plus, there’s no need to dirty pans, so cleanup is as simple as tossing the paper in the trash.
The French term for this cooking method comes from papillon, the French word for butterfly, since the paper resembles delicate butterfly wings when cut into a heart shape. You then layer ingredients on one side of the paper, fold the other side overtop, and crimp the edges to seal. (To get a visual on how to cook in parchment paper, check out this how-to.) Read more
by Dana Angelo White in Healthy Recipes, Meal Makeovers, January 3, 2017
It’s no secret that food is love. Serve up a little of both this Valentine’s Day with one of these dozen healthy recipes. We’ve got options for whatever time of day you and your loved ones can get in the kitchen.
Valentine’s falls on a Tuesday this year, so plan ahead and get one of these healthy breakfasts prepped the night before.
Whole Wheat Apple Pancakes
Potato and Zucchini Frittata
Banana and Walnut Smoothie
Congregate around the kitchen table with these finger food favorites. Get the kids in the kitchen to help chop, measure, and make it a team effort.
Tomatillo Guacamole Read more
by Kara Lydon, R.D., L.D.N., R.Y.T. in Healthy Holidays, Healthy Recipes, December 13, 2016
A classic crowd-pleasing meal, spaghetti and meatballs is all about family. Get the kids in the kitchen to help stir the sauce and roll the meatballs. Use these tips to make a meal the entire family will look forward to eating.
Most of the components of spaghetti and meatballs can be made ahead. Be sure to make a big ol’ batch and freeze some for a busy night down the road, and tuck some in the fridge for school lunches the next day. Then all you’ll need is 10 minutes prior to dinner to boil the pasta and reheat the meatballs and sauce.
Pasta has a bad reputation for being unhealthy. It’s true that processed wheat products are missing some key nutrients, but the real issue is inflated portions. One cup of cooked pasta contains 200 calories, an appropriate amount for most family members to enjoy as part of a meal. Fill the remainder of the plate with lean protein and vegetables for a well-balanced dinner.
Whole-grain pasta is also looked down upon for being bitter and unappetizing, but whole-wheat pasta options have come a long way. Or try a brand made with rice, beans, quinoa or egg whites for better texture and flavor, plus a higher protein content. Read more
by Toby Amidor in Food & Nutrition Experts, Healthy Recipes, November 5, 2016
When I think of delicious Middle Eastern food, I think of the Israeli-born British chef Yotam Ottolenghi. Ottolenghi captured my heart and taste buds years ago with that gorgeous photo of roasted eggplant with buttermilk and pomegranate on the cover of Plenty, and now my kitchen shelves are lined with his cookbooks. That eggplant dish was the first recipe of his I made, and it was the first time I’d ever used za’atar spice.
Za’atar is a Middle Eastern spice made up of dried thyme, oregano, sesame seeds, sumac and salt. Deliciously nutty, it’s perfect sprinkled on roasted vegetables and meats or on yogurt or olive oil as a dip for pita.
Inspired by Ottolenghi and the upcoming holidays, I decided to make a Middle Eastern spiced quinoa salad, complete with eggplant, pomegranate and pistachios, topped with a lemony za’atar vinaigrette. This dish is vegan friendly and gluten-free to accommodate all your holiday guests. Looking for a creamy, salty component to round out the dish? Add some crumbled feta cheese on top for a vegetarian version.
Your family and friends will appreciate this flavorful, lightened-up holiday side dish. Packed with plant-based protein, fiber, potassium, magnesium and antioxidants like vitamin C, this salad is brimming with nutrition and flavor. Plus, it’s easy to make the day before to save you time and sanity on the actual holiday. Read more
by Alexandra Caspero in Healthy Recipes, September 3, 2016
This Tex-Mex favorite can rack up the calories and fat rather quickly. Instead of ruining your healthy eating plan, use these tips to lighten up this popular appetizer.
Holy Nacho Calories!
Head to the Cheesecake Factory and order the Factory Nachos with Spicy Chicken and that’ll cost you 965 calories, 31 grams of saturated fat, 52 grams of carbs and 1,390 milligrams of sodium. At home, the numbers can be similar if you pile on chili, sour cream, guac and other calorie-laden toppers. Making your own allows you to control the ingredients and portions so you can enjoy the game while indulging in a lightened-up version.
With a plethora of chips hitting market shelves, you can now find better-for-you varieties that are made with whole grains and contain more fiber. Some chips to choose from include:
Remember, it’s still about portion size, so aim for 1 ounce (about 15 chips) per serving. Read more
by Dana Angelo White in Healthy Recipes, August 22, 2016
My recipe for a simple summer evening: Invite friends over, uncork a bottle of rosé and make a few of these zucchini ricotta pizzas. With just a handful of ingredients, these end-of-summer pizzas are an elevated version of the typical tomato-and-cheese variety.
For ease, I opted for store-bought pizza dough, found in most deli departments. I’m thankful that I can find fresh dough at my local pizzeria down the block, but if you’re not so lucky, any prepared crust will do. Or make a batch of your own. If I know that pizza is going to be a regular on our menu, I’ll make a triple batch of dough and freeze the individual portions.
Lemon on a pizza might sound strange, but it pairs perfectly with thin strips of zucchini and creamy ricotta. The tart citrus juice cuts through the rich cheese and provides just a hint of bright flavor with every bite. I’m a sucker for chives and lemon together, so I use them both in the ricotta mixture and as a garnish. Though, this is a summer pizza, so any herb will do. If your garden is overflowing with basil or parsley, feel free to use either one instead. Read more
by Dana Angelo White in Healthy Recipes, August 21, 2016
Beat the heat and spend less time in the kitchen with these healthy and inspired no-cook dishes.
Try this out-of-the-box summer squash recipe to wow guests, or enjoy it as a simple weeknight dinner.
Recipe to Try: Summer Squash Carpaccio (pictured above) Read more
by Dana Angelo White in Healthy Recipes, August 9, 2016
At this point in the season you might feel like you’re drowning in fruits and veggies. Don’t let all that summer produce go to waste. Here are some delicious and healthy ways to hold on to the goodness a bit longer.
Bake an abundance of produce into muffins, cakes, pies cobblers, crisps and even cookies. User-friendly options include seasonal berries, chopped stone fruit and shredded summer squash and carrots. Herbs, onions, spinach kale and other savory items can be incorporated into breads, biscuits and pizza crusts as well.
Recipe to Try: Blueberry Whole-Wheat Muffins
Salads and Slaws
Get some extra mileage out of cabbage, kale, beet greens, kohlrabi and broccoli (stems and all). Shred or spiralize them, then give them a quick toss in a flavorful dressing. You can pack a whole bunch of nutrition into a side salad like this.
Recipe to Try: Cabbage-Kohlrabi Slaw
OK, so you’re watching the Summer Olympics from your couch instead of live in Rio de Janeiro. Time to make a batch of feijoada — the Brazilian black-bean stew that’s considered the country’s national dish — invite some friends over and throw a summer games viewing party. Feijoada (“fay-jwah-duh”) is a comfort-food staple in Brazil that’s traditionally made with beans and lots of fatty meats. Our version cuts way back on the fat and calories, highlights the healthiest attributes of the dish (fiber- and protein-filled legumes and aromatic vegetables and herbs) and has just enough meat to lend the dish its signature smoky flavor. Read more