10 Healthy Ways to Use Salsa

Chock-full of fresh ingredients like tomatoes, peppers, onion, fruit and herbs, salsa (Spanish for “sauce”) can take on many healthy identities. Celebrate Cinco de Mayo with these 10 flavorful recipes.

1. Fire Up Fish Tacos (pictured above)

A hint of habanero pepper gives this salsa a sizzling kick. 

Recipe: Fish Tacos with Habanero Salsa

2. Beautiful Breakfast or Delightful Dessert

Serve this chopped fruit medley on top of pancakes or over ice cream.

Recipe: Fruit Salsa

3. Pop of Pineapple

This Asian-inspired grilled pineapple salsa flavored with Chinese five-spice powder is a perfect topper for shrimp, chicken or pork chops.

Recipe: Pork Chops with Pineapple Salsa

4. Craveable Cruda

Toss this raw sauce made from tomatoes, olives, mint and garlic with freshly cooked pasta.

Recipe: Mediterranean Summer Pasta with Salsa Cruda

5. Well-Balanced Watermelon

Juicy and sweet watermelon gives salsa an addictive crunch, especially when mixed with cilantro, lime and jalapeno.

Recipe: Fish Tacos with Watermelon Salsa

6. Canned Concoction

Canned corn, chiles and olives combined with fresh tomatoes, onion and chile peppers make for an easy and affordable salsa. Serve with whole-grain chips or crackers.

Recipe: Corn Salsa

7. Four Fresh Ingredients

Tomato, jalapeno, lime and olive oil, blended until smooth, are ready for dunking quesadillas or pouring over nachos.

Recipe: Tomato Salsa

 8. Tummy-Pleasing Tomatillos

Tangy tomatillos offer up a bright green hue for this lip-smacking sauce.

Recipe: Baked Eggs with Salsa Verde

9. Protein Packed

Beans offer protein, fiber and minerals — they can turn salsa into a satisfying side dish.

Recipe: Pinto Bean Salsa Salad

10. Go Green

Combine peppery arugula with briny capers, olive oil and red pepper for an emerald-colored salsa.

Recipe: Baked Halibut with Arugula Salsa Verde

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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Superfoods: Antioxidant-Rich Berries Beyond Blueberries

Blueberries are hopefully already on the list of superfoods incorporated into your weekly diet. Juicy and sweet, blueberries contain high levels of antioxidants and lower blood pressure, and 2/3 cup of these gems delivers 14 percent of your daily fiber. Recent studies also show they may reduce the risk of breast cancer, improve cardiovascular health and slow down cognitive decline in the elderly.
But don’t limit yourself to the magical blueberry. Berries from strawberries to chokeberries are excellent sources for antioxidants and polyphenols — micronutrients that research shows prevent degenerative diseases. Here are five berries you can try right now that pack a nutritious punch like the almighty blueberry.

Goji 
Benefits: Native to China, these nutrient-dense berries have been used for thousands of years in Chinese medicine for their high levels of vitamin A, vitamin B and iron as well as powerful carotenoids, which preserve eyesight and prevent macular degeneration.

Taste: Raw, the goji berry may be a shock to the system. Some describe the flavor as bitter and others as a cross between a cherry and a cranberry, with more of the tartness of the latter. Dried, it is a bit sweeter and more pleasant-tasting. Stick with the dried.

Best In: Goji Berry Trail Mix

Acai
Benefits: The beautiful palm trees of the Amazon can be credited for the antioxidant-rich acai berry. While some believe the acai berry wards off arthritis and cancer, reduces cholesterol and speeds up weight loss, there is no evidence to support those claims. It is known, however, that the berries contain omega-9, a fatty acid and powerful anti-inflammatory, and have antioxidant levels higher than cranberries, raspberries, blackberries, strawberries or blueberries.

Taste: The berry is delicious on its own, and Brazilians guzzle its juice or use it in fruit smoothies. Often it’s sold as frozen pulp; adding a little sweetness with honey, agave or maple syrup will bring out the flavor.

Best In: Acai Breakfast Bowl

Mulberry
Benefits: Not a fan of the banana? Eat 10 mulberries and you’ll be getting 29 grams of potassium, which reduces the risk of stroke and heart disease, boosts bone density and ensures that your muscles, including your brain, are working properly.

Taste: A close cousin to the blackberry, mulberries are deep purple, red or white. When ripe, the mulberry is a balance of sweet and tart, but when overly ripe they lack flavor.

Best In: Mixed Berry Smoothie

Chokeberry 
Benefits: Like the other members of the berry family, the chokeberry has one of the highest levels of polyphenolic compounds, which scientists have praised.

Taste: The chokeberry, also known as aronia berry, grows wild in Montana and Idaho. The raw berries are not as appealing, which may be why they are used in ornamental decorations. But prepared in jams and jellies they are sweet goodness. If you can get your hands on fresh chokeberries, use them in a basic compote recipe and enjoy it with lean meats or as a spread on whole-grain toast.

Best In: Berry Compote

Maqui
Benefits: The maqui berry is being hailed as the super-est of super berries for its score on the Oxygen Radical Absorbance Capacity (ORAC) test, which measures antioxidant levels. Its unusually high level of delphinidins — antioxidants believed to inhibit the growth of cancer cells — places it above all other berries. The berry is native to the Chilean rainforests, and it has anti-inflammatory properties that offer protection from damaging free radicals. Studies have shown maqui’s effects on insulin levels may also help prevent diabetes. Besides being beneficial for the inside of your body, this berry is touted for being rich in vitamin C, which contributes to maintaining healthy skin.

Taste: In the United States, the maqui berry is most commonly found in powder form — perfect for smoothies and adding a slight tartness. But the taste is hard to detect. If you get a chance to enjoy the berries fresh, you’ll find them to be bursting with sweetness.

Best In: Antioxidant Avenger

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Dairy-Free Coffee Drinks for Your Morning Buzz

 

Consumers have been turning to store-bought coffee drinks for their caffeine fix, but with an 11-ounce store-bought Starbucks Iced Coffee + Milk clocking in at 21 grams of sugar, those store-bought blends can be unhealthy. With milk alternatives on the rise, juice brands have entered the coffee market and taken cold brew to the next level by incorporating almond or cashew milk, nuts and even chia seeds into their recipes. Even alternative milk brands like OMilk and Califia have started to play the coffee game by adding espresso or cold brew to their milk bases. But are all of these dairy-free options a healthier way to feel the buzz? Not necessarily. We took a look at a few popular brands and then made our own concoction that’s easy to whip up with a blender at home (no fancy equipment needed).

Jus by Julie Java Jus

At $5 for a 16-ounce bottle, this is an affordable option for your morning joe. It’s made with coffee beans and coconut milk, not nut milk, so those with nut allergies can rejoice. Watch out for the sugar content, though: It’s 20 grams per bottle.

Per serving (8 ounces): Calories 70; Fat 2 g; Sugars 10 g; Protein 0 g

Juice Press Cold Brewed Almond Latte

Cold-brewed organic coffee is blended with homemade almond milk, dates and almond extract for this lower-fat coffee drink that has just 90 calories and 2.5 grams of fat per 11-ounce serving. At 13 grams of sugar per serving, it’s definitely on the higher side, but that’s due to dates, which contain natural sugar.

Per serving (11 ounces): Calories 90; Fat 2.5 g; Sugars 13 g; Protein 0 g

LuliTonix Chia Life

This blend is packed with chia seeds, cashews, dates and more. While the flavor is on point, thanks to cinnamon and a bit of salt, the coconut oil and chia mean a higher fat and sugar content (12 grams per 8-ounce serving), so this might be more of a snack than a morning pick-me-up.

Per serving (8 ounces): Calories 229; Fat 12 g; Sugars 18 g; Protein 6 g

Juice So Good Cashew Coffee

If creaminess is what you crave, this one is a clear winner. This blend uses agave nectar (a natural sugar) to clock in at 14 grams of sugar per 16-ounce serving.

Per serving (16 ounces): Calories 256; Fat 16 g; Sugars 14 g; Protein 7 g

Califia Dirty Chai

Can’t decide between a chai and a latte? This brew has both plus ginger and cinnamon for a spicy kick.

Per serving (10.5 ounces): Calories 110; Fat 4 g; Sugars 13 g; Protein 2 g

The best way to regulate calories and sugar content in a dairy-free coffee drink? Make one at home! We used cashew milk and cashew butter instead of raw nuts so you don’t need a powerful blender. To keep sugar content down, we used maple syrup as a sweetener (which is the lowest in grams per teaspoon compared with other sweeteners). It’s the perfect way to use up leftover coffee!

Cashew-Coffee Drink

Makes one 10-ounce drink

1/2 cup cold coffee

1/2 cup cashew milk

1 tablespoon cashew butter

1 tablespoon cocoa powder

1 teaspoon 100 percent maple syrup

1/4 teaspoon vanilla extract

A large pinch of cinnamon

Blend all of the ingredients together until smooth. Serve over ice if you’d like.

Per serving: Calories 160; Fat 10 g (Saturated 2 g); Cholesterol 0 mg; Sodium 90 mg; Carbohydrate 17 g; Fiber 2 g; Sugars 8 g; Protein 5 g

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5 Snack Bars to Energize Your Day

Skip store-bought snack bars that are often loaded with sugar and look no further than your own pantry for some from-scratch recipes. Whether you prefer a crunchy, fiber-packed granola bar or a chewier rendition loaded with protein-rich nut butter, there’s a healthy option you can make at home.

Energy Bars (pictured at top)
Kick-start your day with one of these invigorating breakfast bars. Ellie Krieger makes them by pulsing rolled oats, sunflower seeds and a variety of dried fruit in a food processor before adding eggs and maple syrup. Once baked, the hearty mixture turns into a crispy yet chewy energy bar.

Fig-and-Walnut Energy Bars
A chunky, chewy texture makes these energy bars extra satisfying. Not only are they packed with fiber, but they’re also fragrant and spicy, thanks to cinnamon and ground ginger.

Protein Bars
Melissa d’Arabian’s homemade protein bars, studded with sunflower seeds and dried cranberries, are cheaper than any store-bought concoction. Her number one money-saving tip? Buy protein powder in the bulk aisle of your grocery store. “If you are using unflavored protein powder, feel free to add in a bit of cocoa or vanilla extract for extra flavor,” she says.

Oatmeal-Peanut Butter Energy Bars
These bars made with oatmeal, brown rice cereal and dried fruit are the perfect combination of salty, sweet and crunchy, and make a healthy on-the-go snack. The all-natural peanut butter is extremely satisfying, but you can substitute any nut butter of your choosing (such as almond butter or hazelnut butter).

Aztec Fruit Bars
Chewy dried fruits like apricots and figs add texture to these go-to snack bars, while brown sugar and honey promise welcome sweetness. Remember to line the pan with foil before baking the bars—that will make them easier to remove later on.

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Southwestern Chicken Fajita Mason Jar Salad

Brown-bagging your lunch is friendlier on your wallet and can be better for your waistline. It also allows you to fully enjoy your lunch instead of inhaling it because the majority of your lunch hour was spent waiting in line. But there are some challenges to packing your own lunch, aren’t there?

First, you need to choose a dish that can be eaten as is or easily reheated. Then you need to do a little advanced planning and perhaps some prep. Yes, you can always turn to salads and sandwiches, but sometimes you want something a bit heartier and more satisfying.

So let me introduce you to this Southwestern chicken fajita salad in a Mason jar. It’s the perfect grab-and-go lunch that requires minimal added effort, plus it’s a well-balanced meal with wholesome, real ingredients.

Get your baking pan ready because that’s all you’re going to need. While chicken fajitas are normally served sizzling hot from a grill, to make things easier, simply toss all of the ingredients together in a baking pan, then put it in the oven, set the timer, and walk away. You can enjoy the fajita mixture warm with a tortilla and rice, or, in this case, cold by incorporating it into a salad.

Southwestern Chicken Fajita Mason Jar Salad
Yield: 4 Mason jars

Ingredients:
4 boneless, skinless chicken breasts (about 1 1/2 pounds)
2 red bell peppers, sliced
1 yellow onion, sliced
2 zucchini, sliced
1 tablespoon olive oil
1 tablespoon fajita seasoning blend (no added sodium)
1/2 teaspoon salt
2 medium roasted sweet potatoes *
3 cups greens of choice (I used spring mix)

Optional Add-Ons:
Avocado
Cheese
Cilantro
Sour cream
Lime juice

Preheat oven to 425 degrees F.

Add the prepared vegetables and chicken to a large baking sheet pan. Drizzle the oil and seasoning over the mixture, and then stir to coat.

Bake uncovered for 20 to 25 minutes or until chicken is cooked through.

To assemble: Put in the fajita mixture, sweet potatoes, and greens in that order. If you choose to add the optional ingredients, place them on top of the greens the day you plan to eat the salad. These jars will keep for 3 to 5 days.

* Roast the sweet potatoes in advance to enjoy as a snack throughout the week and to add to this salad. Or roast them together with the vegetables and chicken. Simply add an extra teaspoon of both oil and seasoning.

Amount per serving (without optional ingredients): Calories: 166; Fat: 6 g (Saturated 1 g); Cholesterol: 29 mg; Sodium: 385 mg; Carbohydrate: 19 g; Fiber: 5 g; Sugar: 8 g; Protein: 12 g

Min Kwon, MS, RD, is a registered dietitian who specializes in food sensitivities. She has a passion for translating the science of nutrition into real-life, applicable advice and tips. In her healthy food blog, The Adventures of MJ and Hungryman, she focuses on sharing simple yet healthy recipes made from wholesome, REAL foods.

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Movie Quotes with Food in Mind

“I’ll have what she’s having,” the infamous line from When Harry Met Sally, might be one of the most-memorable food-focused quotes, but it’s not the only one. And why not make your script revolve around eating? You may not remember some of these one-liners from the silver screen, but you’ll be able to enjoy a healthy recipe inspired by each.

“I love him because he’s the kind of guy who gets drunk on a glass of buttermilk.”- Barbara Stanwyck, Ball of Fire (1941) (pictured at top)
We can’t promise this sherbet will induce a boozy effect, but we can guarantee you’ll be hooked on its smooth texture and refreshing flavor. Using buttermilk in place of cream adds a slight tang while keeping the calorie count under control. Best of all, it’s ready in just 30 minutes.

“Remind me to tell you about the time I looked deep into the heart of an artichoke.” – Bette Davis, All About Eve (1951)
Much like Bette Davis in her on-screen portrayal of an impassioned stage actress, you’ll find yourself tangled up in a love affair with these dreamy lemon-roasted baby artichokes. Turn the simple side dish into a well-rounded meal by pairing the ‘chokes with a tender fillet of salmon.

“Red wine with fish. That should have told me something.” - Sean Connery, From Russia with Love (1963)
Drama erupts during the infamous dinner scene from this 1963 Bond film after villain Red Grant orders red wine with white fish. Later, when Grant makes his move to kill Bond, the secret agent declares he should have seen it coming based on Grant’s unsophisticated order. If you’re hosting an elegant dinner of your own, try Bobby Deen’s delicate foil-cooked tilapia, simply seasoned with a little butter and lime juice. Just make sure you keep it classy by serving the fillets with white wine.

“If my boy says he can eat 50 eggs, he can eat 50 eggs.” - George Kennedy, Cool Hand Luke (1967)
Prison ringleader Dragline (Kennedy) defends newcomer Luke (Paul Newman) in this 1967 Oscar-winning drama when the young inmate claims he can eat 50 eggs in one sitting. While we wouldn’t suggest this challenge (yolks do pack a fair bit of cholesterol), there’s nothing wrong with enjoying a few eggs for breakfast now and again. Cooking over low heat ensures soft and luscious scrambled eggs, as you’ll find in this recipe from Food Network Kitchen. At the end, stir in half a cup of your favorite shredded cheese for extra flavor.

“Sometimes spaghetti likes to be alone.” – Stanley Tucci, Big Night (1996)
When customers demanding Italian-American fare can’t understand why the spaghetti doesn’t come with meatballs, restaurant owner Secondo (played by Tucci) defends the authentic menu, explaining that spaghetti sometimes “likes to be alone.” We think the Italian-food expert would still appreciate a hearty plate of this whole-wheat spaghetti tossed with Swiss chard, Kalamata olives and toasted pine nuts, topped with freshly grated pecorino cheese.

“There’s something wrong with this yogurt.” “It’s not yogurt. It’s mayonnaise.” – Rhys Ifans and Hugh Grant, Notting Hill (1999)
Fresh yogurt is always a welcome treat … unless, of course, it turns out to be mayonnaise, which is exactly what happens to William Thacker’s (Hugh Grant) unruly roommate Spike in the 1999 classic Notting Hill. Go the extra stretch by preparing your own Greek yogurt from scratch (at least this way you’ll know it’s not mayo), and top the finished product with honey, dried fruit and walnuts for a snack that’s sweet but surprisingly low in calories.

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Is It Healthy: Hummus

There’s been a lot of talk about hummus in the news lately following a recent recall of the popular spread. Assuming we take contamination off the table, is hummus a healthy choice?

Yes?

A basic hummus recipe includes chickpeas and tahini (ground sesame seed paste) seasoned with various flavorings and blended smooth with oil. A two-tablespoon serving of plain hummus contains 70 calories, 5 grams of fat, 1 gram of saturated fat, 1 gram of fiber and 2 grams of protein. The sodium content typically ranges from 120 to 180 milligrams per serving, depending on the brand. Served with fresh veggie sticks, a whole-grain pita or crackers, hummus can make a healthy and satisfying snack. It can also be used as a sandwich spread and makes a flavorful addition to burgers and soups.

No?

The health benefits of hummus can take a sharp turn downhill if you aren’t mindful of the portions and accouterments. For example, your snack of half a cup of hummus served with two servings (about 18 pieces) of seasoned pita chips adds up to 540 calories and more than 1,000 milligrams of sodium — about 35 percent of the daily recommendation.

The Verdict

There are plenty of reasons to love hummus; just keep the dippers healthy and the portions modest.

Recipes to Try:

Roasted Zucchini Flatbread with Hummus, Arugula Goat Cheese and Almonds

Roasted Red Bell Pepper Hummus

Hummus Sliders

Mushroom-Hummus Soup

5-Ingredient Veggie Sandwich

Spicy Hummus

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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The Chef’s Take: Slow-Cooked Salmon with Green Romesco from Morimoto

While many diners make a reservation at Morimoto New York solely for Masaharu Morimoto’s exquisite sushi, it would behoove them to also spring for one of his warm Western-inspired creations. At this minimalist Japanese restaurant in the Meatpacking District — one of several in Iron Chef Morimoto’s expansive culinary empire — a slab of king salmon accompanied by splashes of piquant green romesco sauce, charred lily bulbs, green almonds and shiso is a light and vibrant reflection of the season. “This dish is not found in a typical Japanese restaurant because it doesn’t use any soy sauce. The green romesco has a spicy kick, which pairs nicely with the tender, slow-cooked salmon,” Morimoto explains.

Spring certainly inspires cleaner, wholesome eating, and this salmon is something Morimoto’s health-minded wife would surely attempt to whip up for him. “My wife cooks for me when I am at home. As we get older, she started making a Japanese version of comfort food with lots of vegetables — and less sodium and fewer fried ingredients,” he says. “Salmon might be considered predictable, but when the fish is really fresh it tastes absolutely delicious by simply being grilled with a little salt.”

Slowly Cooked King Salmon, Green Romesco, Charred Lily Bulbs, Finger Limes and Shiso

For the Salmon:
6 ounces king salmon
Salt and pepper
Olive oil

Season the salmon with salt all over and pepper only on the skin side. Place on a sizzle tray with 75 percent olive oil and 25 percent water, and cook in a 200-degree oven basting every 45 seconds until desired temperature is achieved.

For the Green Romesco:

1 medium shallot, sliced
4 cloves garlic, sliced
3/4 cup olive oil
1/2 cup sliced blanched almonds, toasted golden brown
1 large green bell pepper, seeded
2 green finger chiles, seeded
1 knob ginger, peeled and sliced
1 Japanese cucumber
Peel of 1 lemon, pith removed
5 ramp greens
1 cup spinach
1 cup dashi
1 cup crusty bread (baguette), cut into 3-inch cubes
2 tablespoons sherry vinegar
Salt, to taste

Saute the shallot slices and garlic in the olive oil slowly until golden brown. Toast the almonds at 300 degrees F until golden brown and even. Combine shallots, garlic, olive oil, almonds, bell pepper, chiles, ginger, cucumber, lemon peel, ramps, spinach, dashi and bread cubes in a Vita-Prep and puree on high until smooth. Season gradually with sherry vinegar and salt. It generally takes a bit more vinegar and salt, but it should be seasoned to taste. It should taste very bright and well-seasoned.

For the Shiso Oil:
2 ounces shiso leaves, stems removed
2 cups grapeseed oil

Blanch the shiso leaves in boiling water for 90 seconds and then shock in ice water until completely cold. Squeeze out all water and puree with grapeseed oil on high for 2 full minutes. Cool immediately over an ice bath and then let hang in a chinois for 2 hours. Decant oil from the sediment on the bottom.

For the Shiso Powder:
15 bushels shiso leaves, picked and fried
1/2 cup shiso oil
2 cups tapioca maltodextrin
Salt, to taste

Make sure the robot coupe and blade are completely dry. Process fried shiso leaves in robot coupe with shiso oil and salt. Then add the tapioca maltodextrin in 2 batches until a fluffy homogenous powder is achieved.

For the Crispy Salmon Skin:
Scrape all of the meat off of the skin. Place skin side up on a sheet tray (make sure it’s flat) lined with parchment. Top with another sheet of parchment and another sheet tray. Cook in a 300-degree oven until almost completely dry. Fill up a pot with fryer oil 1/3 of the way up and heat to “just smoking” (somewhere around 435 degrees). Fry skins for about 5 to 10 seconds, plunging to submerge with a spider. The color should be light golden brown. If it gets too dark, they will become bitter. Drain on paper towels and season with salt immediately.

To Serve:
12 lily bulbs, charred in a smoking-hot cast-iron pan with olive oil
5 immature plum diamonds
Diced freshwater chestnuts, charred in a smoking-hot cast-iron pan
Grilled scallions, cut into 1-inch pieces
Finger lime pulp
12 diced croutons, sauteed in foamy butter and olive oil, seasoned with salt and pepper
Micro shiso

Alia Akkam is a New York-based writer who covers the intersection of food, drink, travel and design. She launched her career by opening boxes of Jamie Oliver books as a Food Network intern.

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Order This, Not That: Pizza

Pizza is one of the most-popular foods in the country. Eating a slice can help you get your recommended daily amount of at least three food groups: grains, dairy and vegetables. But some pizza-joint options can also be unfriendly to your waistline. A standard plain slice can start at 400 calories — and that’s without any toppings. Here are menu options from popular chains that can sabotage your healthy eating plan, and the better-for-you choices on those same menus.

Papa John’s

Order This:

At Papa John’s the smaller pies have smaller-sized slices, which means fewer calories. Plus, you’ll get a healthy dose of low-calorie veggies. Each of the eight slices in a medium Garden Fresh pie weighs in at 200 calories.

Nutrition information per serving (1/8 of a medium pie, or 106 g): 200 calories; 7 g fat; 3 g saturated fat; 8 g protein; 27 g carbohydrates; 690 mg sodium

Not This:

Order the Garden Fresh extra-large pie and each of the 10 slices has 290 calories — that’s 90 extra calories per slice! Eat two or three slices and the calories can quickly add up. Unless you did some research, you would never know that the larger-sized pie has larger slices.

Nutrition information per serving (1/10 of an extra-large pie, or 160 grams): 290 calories; 9 g fat; 4 g saturated fat; 11 g protein; 41 g carbohydrates; 730 mg sodium

Domino’s

Order This:

A slice of the 12-inch thin-crust ham and pineapple pizza will get you some extra fruit and lean meat for reasonable calories.

Nutrition Info (1/4 of a 12-inch thin-crust pie): 290 calories; 13 g fat; 4 g saturated fat; 11 g protein; 31 g carbohydrates; 610 mg sodium

Not This:

Handmade pan pizza may sound healthier, but it just means a thicker crust (and more calories). Using the Domino’s online nutrition calculator, it appears as if the thin-crust ham-and-pineapple pizza and handmade pan ham-and-pineapple pizza have around the same calories. Take a closer look and you’ll see that the site displays a smaller portion for the handmade pie compared with the thin-crust one. Just a reminder to always double-check the serving size when comparing slices or pies.

Nutrition information per serving (1/4 of a 12-inch handmade pan pizza): 590 calories; 26 g fat; 15 g saturated fat; 22 g protein; 60 g carbohydrates; 1,040 mg sodium

Pizza Hut

Order This:

No matter which type of pizza you order, the type of crust can make all the difference. A 12-inch medium thin-crust BBQ Lover’s pizza has 240 calories per each of its eight slices. This pizza is made with barbecue sauce topped with hardwood-smoked bacon, slow-roasted ham and seasoned pork.

Nutrition information per serving (1/8 of an medium thin-crust BBQ Lover’s pizza): 240 calories; 10 g fat; 4.5 g saturated fat; 10 g protein; 25 g carbohydrates; 650 mg sodium

Not This:

Think you’re eating fewer calories by ordering an individual pizza? The BBQ Lover’s 6-inch personal pan pizza will bust your waistline with 740 calories — and that’s without appetizers, beverages or dessert.

Nutrition information per serving (6-inch personal pan pizza): 740 calories; 36 g fat; 14 g saturated fat; 30 g protein; 74 g carbohydrates; 1,590 mg sodium

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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11 Reasons You Should Eat Greek Yogurt for Dinner

Sure, Greek yogurt is an excellent (if obvious) choice for a healthy breakfast. The protein-rich, low-sugar favorite is certain to keep you full until lunchtime, and checks off a number of the day’s nutritional requirements. But have you considered eating or cooking with Greek yogurt for dinner, instead? Its thick texture and inherent creaminess make it an ideal stand-in for other dairy products, instantly upping a dish’s nutritional ante and cutting its calories and fat. If you need further convincing, read on for 11 enticing reasons you should eat Greek yogurt tonight.

1. It gives a bed of orzo and peas guilt-free creaminess.
Together with oil, garlic and lemon juice, yogurt gives this Creamy Lemon Pepper Orzo with Grilled Chicken its dish-defining moisture (and pleasant tang).

2. It makes your salad dressing seem more sinful than it is.
In this Greek Meatball Salad, beef meatballs, tomatoes, mint and pita chips are combined with a simple dressing of oil, vinegar and yogurt for a true Mediterranean affair.

3. It’s better on fajitas than sour cream.
Chicken Fajitas are served with the usual accoutrements, plus one very important stand-in: Greek yogurt that has been blended with freshly toasted cumin and coriander.

4. It’s the perfect counterpoint to a spicy slow-cooker curry.
This set-and-forget Slow-Cooker Chicken Curry possesses plenty of spice, and like other Indian dishes, benefits from the cooling power of a dollop of yogurt.

5. Because you’d never miss the heavy cream it replaces in sauces for pasta and such.
Though this Penne a la Vodka is lightened up, you’d never know it. The dish seems just as indulgent as its heavy cream-wielding counterparts, and packs more protein, to boot.

6. It balances out the mayo in chicken salad (or any deli-style salad).
Even though the bad rap mayo got in years past has subsided, subbing Greek yogurt for half of it in this Herbal Chicken Salad recipe adds nutritional value and more substantial creaminess to the sandwich.

7. Chicken fingers were meant to be dipped into a garlicky pepper-basil-yogurt sauce.
Honestly, why bother with sugary ketchup or barbecue sauce when you have this herby, veggie-filled sauce to liven up Homemade Frozen Chicken Fingers?

8. It makes leaner burger patties surprisingly moist and flavorful.
Turkey Burgers gain oomph from the jerk seasoning-spiked yogurt sauce that helps bind and marinate the patties. Serve them on sweet potato rounds for a lower-carb, nutrient-dense meal.

9. It makes risotto even creamier than you’d anticipate.
Yogurt and grated Parmesan thicken this verdant Risotto with Yogurt and Peas just before serving.

10. It’s an ideal taco topping. (Can you feel the light bulb switching off?)
These 5-star Tofu Tacos owe their high rating to the zesty lime-and-yogurt sauce that brings together the crisp tofu pieces, coleslaw, cilantro, radish and scallion mixture.

11. It makes a killer sandwich spread.
The layers of a classic club sandwich like this Veggie Lover’s version are bound and flavored by a simple yogurt-avocado mixture.

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Warning: Sad Movies Are Fattening

Few moviegoers are immune to the lure of the popcorn, candy and other junk-food treats for sale on the way into the theater. But it turns out that the movie you’re going to see may influence just how much of those fattening foods you consume while you watch. A study just released by the Cornell University Food and Brand Lab measured the differences in popcorn consumption — both in a lab setting and at a movie theater — between moviegoers watching sad movies and those watching comedies.

In the lab, viewers of the tragedy Love Story ate 28 percent more popcorn than viewers of the comedy Sweet Home Alabama. And in the theater, those who watched tearjerkers plowed through about 55 percent more popcorn than those who picked a more upbeat film. “What we’re seeing here is likely distress-induced eating,” says Aner Tal, Ph.D., Cornell researcher and study co-author. “Sad movies induce a type of distress, which damages dieters’ ability to curb eating.” A similar phenomenon was observed in an earlier study that looked at how much people consumed while watching action movies. “We found that if you’re watching an action movie while snacking, your mouth will see more action too!” says Tal.

So what to do if you love movies but don’t want to pack on extra pounds while watching them? The good news is that, according to the Cornell studies, viewers also ate more healthy food if that’s what was within arm’s reach. “The distress led people to eat more of anything — including baby carrots and grapes,” says Tal.

We asked Mary Ryan, R.D., a nutritionist in Jackson, Wyo., to weigh in with some smart snacking tips and strategies to enhance both your viewing — and eating — pleasure.

For movies at home:

• Make homemade popcorn seasoned with lemon pepper, cayenne or curry powder instead of loading it with butter and salt.
• Opt for crunchy alternatives like sliced jicama, snap peas or carrots.
• Snack on orange sections or melon chunks sprinkled with cinnamon.
• Dip frozen banana chunks in dark chocolate syrup.

 

At the movie theater:

• Eat a meal before you go so you’re not starving when you sit down in the theater.
• Offer to share a snack with your movie date or buy only the smallest size of popcorn or candy. (If it’s a good movie, you won’t want to leave midway through to get more.)
• Sip on water throughout the film to help quell mindless munching.
• If a sad movie has you feeling fragile, Ryan recommends taking a few deep breaths to calm yourself and help keep you from eating emotionally.

 

Give these healthy snacks a try before you sit down to watch a feature film:

Crispy Chickpeas

 

Chili Tortilla Chips

 

 

 

Smoky Kale Chips

 

Sally Wadyka is a Boulder, Colorado-based journalist who writes about nutrition, health and wellness.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1JoFTUz