by Toby Amidor in Food and Nutrition Experts, Healthy Recipes, June 29, 2016
by Serena Ball in Healthy Recipes, June 25, 2016
Side salads are the opportunity to add lots of veggies, fruits and whole grains to your barbecue fare. However, many traditional side salads are drowning in mayo or oily dressings. Below are quick tricks to lighten up your favorite picnic salads, along with recipes you can try.
Pick up this classic summer side at your supermarket and each serving may contain more than 300 calories and 20 grams of fat. Many homemade versions call for at least one cup of mayo — with 920 calories and 80 grams per cup. And although potatoes are filled with potassium and other good-for-you nutrients, cooked spuds still contain 65 calories per half-cup.
• Swap out some of the potatoes for nonstarchy veggies like parsnips or cauliflower.
• Bulk up the salad with tomatoes, celery, peas, carrots and bell peppers for a variety of vitamins and nutrients.
• Sub in a flavorful vinaigrette or pesto sauce for some of the mayo.
Recipes to try:
Pesto Potato Salad
Sweet Potato Salad
Quinoa and Purple Potato Salad Read more
by EA Stewart in Healthy Recipes, May 7, 2016
Old-fashioned potato salad this is not. What it is is cool, creamy and way more colorful than the old standby — and it still goes great alongside burgers, brats and corn on the cob.
And it’s got a kick of spice, which, surprisingly, is exactly what you want in the hot summer. It’s no coincidence that the hot peppers that grow in hot and sunny climates are craved by people who live there. Hot, piquant flavors actually help cool the body and are healthy for lots of reasons:
- Eating spicy foods helps produce endorphins in the brain; these “good mood” hormones help you feel more relaxed and, well, happy!
- The heat of peppers is caused by a group of antioxidant phytochemicals — mainly capsaicin, which has powerful inflammation reducers.
- Capsaicin also seems to help curb appetite and may help you feel fuller sooner.
Canned chipotle peppers are simply jalapeno peppers that have been smoked and stewed in a savory tomato sauce. So both the peppers and the sauce lend deep unami flavor from the cooked tomatoes along with smoke and bold heat. That’s why a recipe like this — which calls for only for 1 tablespoon of chopped chipotle pepper and 2 teaspoons of adobo sauce — can still pack a big flavor punch. (For ideas on what to do with leftover chipotles, see this tip.)
To cool the spicy heat on the tongue, this recipe includes creamy yogurt and nutrient-rich white potatoes and sweet potatoes. Sweet potatoes and spice are an especially addictive combo — and a touch of honey is added to bring out the potatoes’ sweetness so it’s more of a match for the bold chipotle spice.
No, it’s not your grandmother’s potato salad, but it will still have friends coming back for seconds. Read more
by Emily Lee in Healthy Recipes, In Season, April 28, 2016
Take your childhood favorite banana pudding up a notch with rich and creamy coconut milk, nourishing chia seeds and a probiotic kick! Healthy enough to eat for breakfast and delicious enough to enjoy for dessert, this banana pudding is packed with fiber, is rich in potassium and is super-easy to make ahead of time for a grab-and-go meal or snack on a busy day.
by Serena Ball in Healthy Recipes, April 3, 2016
Buying and preparing in-season produce is part and parcel of maintaining a healthy diet, but it’s much easier to eat nutritiously when the whole family is on board. In a world full of boxed mac and cheese and freezer-friendly chicken nuggets, we can understand why packaged or prepared foods are a reliable fallback. But we’re hopeful that the right seasonings and preparation methods can turn arugula, carrots, spinach and more into healthy homemade dishes for the whole family to enjoy. Here are six recipes that incorporate spring produce in ways that will appeal to even the pickiest eaters.
Getting kids to eat their greens can be the biggest hurdle of the day, but this Quinoa Salad with Apricots, Basil and Pistachios makes crisp, peppery arugula appetizing for younger palates. Combine the seasonal green with fluffy quinoa, sweet dried apricots and dollops of tangy goat cheese and you’ll hear zero protests when the dish hits the table.
by Lauren Piro in Healthy Recipes, March 11, 2016
Here’s a modern update on a retro favorite, tuna noodle casserole: Creamy avocado sauce surrounds penne pasta, tuna and red pepper. Everyone will love it — especially when it shows up on their doorstep. Read more
by Emily Lee in Healthy Recipes, March 10, 2016
It’s not that we don’t love you, bread, but sometimes we just need some space, OK? Cutting down on this carb (especially the white stuff) is often a quick way to lower a dish’s calorie count and likely reduce the sugar, too. But the best part is really that (hello!) veggies taste great. The flavors could totally transform your meal for the better, as we think they did in these recipes.
Breadless Italian Sub Sandwich (above)
This sandwich mimics the classic shape of its namesake by swapping a doughy hoagie roll for a couple of meaty, chubby portobello mushroom caps.
by Emily Lee in Healthy Recipes, March 3, 2016
There is perhaps no other food that inspires the same degree of fanaticism and controversy as bacon. From a near-cultlike following that’s led to the creation of bacon-themed apparel to the less-than-glowing WHO report from late last year warning that those who eat diets high in bacon and other processed meats might be elevating their cancer risk, it’s safe to say the crowd is split 50-50 between blind devotion and fearful skepticism. Where does that leave us when we’re trying to clean up our eating, but we also really want a comforting slice of bacon crumbled into our salad or sandwich?
Let’s work with the facts: Bacon is delicious, and while research has made a pretty strong connection between daily processed meat consumption and the possibility for illness down the road, dietitians have said that occasional bacon consumption is perfectly fine, especially when you buy “uncured” bacon.
Rather than using bacon as the centerpiece at mealtimes, we should be thinking of it as a garnish or topping — a small flavoring component, like an herb or spice. Careful with “topping,” though. We’re all intrigued by the notion of a bacon-lattice apple pie, but unless it’s Thanksgiving, it’s better to stick to the “in moderation” mantra.
Need a few examples? Try using bacon as …
by Serena Ball in Healthy Recipes, March 1, 2016
A creamy swirl of peanut butter can improve almost any dessert: cake, cookies, brownies … you name it. But, as with all good things in life, adding peanut butter means adding calories — 94 per tablespoon, to be exact. Still, peanut butter offers more nutritionally than, say, a sugar cookie, so there’s no reason to shun it altogether. You can give your dessert a nutty protein boost by adding peanut butter and rein in the calories elsewhere with reduced-fat dairy, natural sweeteners and so on.
Here are five examples to show you how it’s done:
Healthy No-Bake Chocolate-Peanut Butter Bars
These creamy bars contain natural peanut butter, tangy Greek yogurt and reduced-fat cream cheese, plus a chocolate-cookie crust. No baking is necessary; the dessert sets in the refrigerator.
by Emily Lee in Healthy Recipes, February 25, 2016
You don’t have to be Irish to enjoy cabbage with potatoes, and while this is a great dish for St. Patrick’s Day, you can also enjoy it year-round.
Save your napkins for mopping up spills at the dinner table. There’s no need to blot any grease when you serve one of these healthy homemade pies from Food Network. Start with whole-wheat pizza dough — store-bought is ideal on a busy weeknight — or hop aboard the latest health food trend and prepare a high-fiber crust using chickpea flour. Have plenty of fresh, in-season toppings on hand. You can’t go wrong with a basic marinara sauce or pesto, plus your favorite cheese and a handful of fresh herbs. The No. 1 perk to preparing pizza at home? These easy pies cook up in the same amount of time you’d spend waiting for your delivery to arrive — maybe even less, if you have help. Even the littlest sous chefs can chip in with the toppings.
Without further ado, here are five better-for-you pizzas to save you from another humdrum weeknight dinner: