Tuesday, June 30, 2015

How to Build a Healthier Summer Cocktail

If you like to beat the heat with a refreshing alcoholic cocktail, you may be in for more calories than you realize. With sugary cocktail mixes and overflowing alcohol, you could be downing more than 450 calories a drink. Instead, use these simple tips to help build a better-for-you beverage.

The Booze
Whether it’s whiskey, vodka or rum, 80-proof liquor runs about 110 calories per 1 1/2 fluid ounces. In order not to overpour, use a jigger (or a measuring cup for alcohol). According to the U.S. Department of Agriculture’s Dietary Guidelines for Americans, 1 1/2 fluid ounces of 80-proof liqueur is considered one serving of alcohol. It’s recommended that, if you do drink, women should consume no more than one serving of alcohol per day; men should consume no more than two. Keep those fluid ounces from liqueur under control so you keep the calories in check and don’t surpass the USDA’s recommended guidelines.

The Mixers
Seltzer and unsweetened tea add minimal calories to your cocktail. If you choose to use juice, be sure it’s 100 percent vegetable or fruit juice. Nectars, like mango and peach, can also be used in place of or in conjunction with 100 percent juice. Like juice, nectars run about 60 calories per 4 fluid ounces. You can also add low-calorie flavor enhancers like fresh mint, muddled berries or ginger root.

To sweeten your cocktail, a splash of 100 percent fruit juice will do the trick. But you can also use a touch of simple syrup: an even ratio of sugar and water heated on the stovetop. Agave, a natural sweetener, tends to mix well in cold beverages, too, but just mind portions to about 1 teaspoon per drink.

The Glass
The larger the glass, the greater the chance you’ll fill it with more calories. Use a smaller vessel for your cocktail. It’s the simplest way to keep portions under control.

Cocktails to Try:

Peach Cosmo

Lemon Drop Cocktail

Cucumber Cocktail

Frozen Mango Margarita

Peach Cobbler Cocktail

 

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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Plan a Summer Party with Grilled Fruit

Summer picnics, BBQs and 4th of July parties are the perfect time to gather friends and family, and cook until your hearts are content and bellies are full. It’s also the best time for grilling, and you shouldn’t feel limited to animal proteins and heavier foods. Try grilling healthier fare like fruits for an easy and delicious twist on traditional desserts. Pineapple, stone fruits and even watermelon are incredible when grilled, and are a fiber-rich alternative to sugar-laden desserts like cakes and cookies.

Here in Nashville, we have an amazing company called the Peach Truck that hauls around ripe peaches on a daily basis during the summer, and I constantly find myself buying more peaches than I know what to do with.

Peaches and other stone fruits are one of my favorites to grill, but pineapple also is an amazing and incredibly sweet fruit to grill.

The sugars naturally start to come out and caramelize to create a unique level of flavor. Dip the fruit in chocolate and sprinkled with crushed pistachios or toasted shredded coconut for an epic summer dessert.

Grilled Pineapple in Dark Chocolate with Coconut

Grilled pineapple dipped in raw chocolate and coated in toasted coconut can be served warm or frozen like an ice pop when placed on a skewer or wooden stick.

Serves 8 to 10

Ingredients:
1 large pineapple
1/2 cup melted coconut oil
1/2 cup cocoa powder
1/4 cup maple syrup
1/4 cup finely chopped pistachio, for optional garnish
Optional: For an added flavor boost, sprinkle cayenne, cinnamon, sea salt or curry powder on the pineapple while grilling.

Instructions:

Heat the grill to medium-high setting; grease the grill rack well to prevent sticking of the pineapple. After peeling the pineapple, cut long ways into long rectangles about 1 inch in thickness; repeat with entire pineapple. Grill for about 10 minutes (5 minutes on each side) or until grill marks appear.

In the meantime, make a simple chocolate syrup: In a bowl, add coconut oil, cocoa powder and maple syrup, and stir to combine. Set aside until grilled pineapple is ready.

Drizzle the chocolate syrup on top of each pineapple slice and add shredded toasted coconut. Enjoy immediately while still warm, or you may also put in the freezer for the chocolate to harden and enjoy later.

Per serving: Calories 190; Fat 17 g; Carbohydrate 14 g; Sugars 11 g; Protein 3 g

Note: Nutrition information reflects dividing the entire recipe for chocolate sauce evenly among all skewers; this isn’t accurate, as you’ll most likely have leftover chocolate sauce, which will decrease the calories and fat specifically. You can use the leftover chocolate with the Peach Ice Cream.

Peach Ice Cream

This thick and creamy dairy-free ice cream is made with seasonal peaches and coconut milk. You can also use this recipe to make ice pops!

Makes 24 popsicles or 12 servings of ice cream

Ingredients:
2 cups peaches, pureed
1 cup canned light organic coconut milk
1 cup coconut water
1 to 2 tablespoons maple syrup
1 tablespoon orange zest
1/4 cup unsweetened shredded coconut, optional
Pinch of sea salt
Instructions:

Using a blender, puree 2 cups peaches, then add coconut milk, coconut water, sea salt and maple syrup. Pour into a large mixing bowl, and stir in diced peaches, orange zest and shredded coconut. Adjust maple syrup to desired sweetness now, since once the ice pop is made, no flavor adjustments can happen.

For ice pops: Garnish options include toasted shredded coconut or freshly diced peaches; place them at the bottom of each pop mold before pouring the liquid mixture in. Pour liquid mixture into a mold(s) filling up to 24 popsicles. Freeze until solid, about 3 hours or overnight. Serve frozen.

For ice cream: Pour liquid peach mixture in an ice cream maker and let run until thick. You may freeze it for additional time to harden.

Per serving: Calories 60; Fat 4 g; Carbohydrate 5 g; Sugars 4 g; Protein 1 g

 

McKel Hill, MS, RD, LDN is an internationally known Registered Dietitian Nutritionist, wellness expert, blogger, and creator of Nutrition Stripped, a guide to living whole and eating well. William Morrow will publish the Nutrition Stripped Cookbook early 2016. Learn more at nutritionstripped.com.



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Monday, June 29, 2015

Healthy 4th of July Desserts

Although you may be confused by the words “healthy” and “dessert” being used in the same sentence, with a few simple culinary tricks and some smart choices, you can have your cake and eat a slice too. Here are 11 desserts you can enjoy to celebrate America’s birthday.

Light Lemony Berry Cheesecake (pictured above)

Use seasonal berries like strawberries, blackberries and raspberries to add color and powerful anthocyanins, antioxidants that help fight inflammation, to your dessert display.

Peaches with Balsamic Cherries

Finish your meal with this simple four-ingredient combo of seasonal fruit topped with a tangy balsamic sauce.

Chocolate Angel Food Cake with Strawberries

With its light and airy texture, angel food cake has fewer calories than most other cakes. Top with your favorite seasonal fruit and you’ve got a slimming dessert everyone will love.

Watermelon Granita

Three ingredients, a blender and some freezer time are all it takes to whip up this refreshing frozen treat.

Radiance Fruit Salad

A gorgeous bowl of fruit topped with a light honey dressing is the perfect way to satisfy your sweet tooth.

Dark Chocolate Mousse

If you’re a chocoholic like me, you’ll be glad that these delightful treats come in single-serve portions so calories can stay in check.

Raspberry-Watermelon Terrine with Blueberry Sauce

The perfect red, white and blue dessert to celebrate the holiday. No need to tell your guests that it’s less than 220 calories per serving.

Honeydew Melon and Cilantro Ice Pops

Refreshing and beautifully colored ice pops always hit the spot at any gathering. For the adults, spike them with a splash of vodka.

Grilled Pineapple with Vanilla Ice Cream and Rum Sauce

There’s nothing simpler to make for dessert than grilled fruit. Top it with this simple rum sauce and a small portion of ice cream for around 150 calories and 5 grams of fat per serving.

Lemon Icebox Bars

The tart lemon flavors combined with cooling cream cheese will melt in your mouth.

Mango Strawberry Snow Cones

Instead of preservatives and additives, these snow cones are made from real fruit.

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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Experimenting with Banana Flour (Plus, Chocolate Chip Cookies)

Banana flour is quickly becoming one of the most-popular gluten-free flours around. Learn more about its uses and nutrition perks.

What Is Banana Flour?

Unlike many other gluten-free flours made from grains, this option is produced from dried green bananas. It has a high starch content, so it can be used as a thickening agent as well as for cooking and baking.

You can find banana flour in natural food stores and from online retailers. It costs about $7 to $12 per pound; bulk purchases may cost less.

Are you wondering how banana flour stacks up in the nutrition department? One-quarter cup contains 100 calories, 25 grams of carbohydrate, 1 gram of protein and 2 grams of fiber. It’s free of fat and cholesterol, and it has 330 milligrams of potassium (a fresh medium banana contains 422 milligrams).

Putting Banana Flour to the Test

Banana flour is not your typical flour. A few tips to keep in mind when using it:

  • The flour is beige-gray in color.
  • It doesn’t smell like banana, but it does have a bit of a banana flavor.
  • It’s very powdery and will disperse everywhere, so be careful when opening the container and measuring it out for use.
  • It blends well into smoothies — add a bit of extra liquid to avoid too much thickness.
  • Use 3/4 cup banana flour for every cup of wheat flour in a recipe.
  • Pancakes made with banana flour came out tasty but a little dense.
  • Try this recipe below for gluten-free chocolate chip cookies.


Banana Flour Chocolate Chip Cookies
Yield: 26 cookies

3/4 cup, plus 2 tablespoons banana flour
1/2 teaspoon baking soda
1/4 teaspoon kosher salt
1 stick butter at room temperature
1/2 cup light brown sugar
1/4 cup granulated sugar
1 large egg
1 teaspoon vanilla extract
1 cup semisweet chocolate chips

Preheat oven to 350 degrees F. In a small bowl whisk together banana flour and baking soda.

Using a hand mixer or stand mixer with a paddle attachment, cream butter and sugars together until fluffy. Add egg and mix until completely incorporated. Add vanilla and chocolate chips, and mix until just combined. Using a tablespoon or 1/2-ounce mini ice cream scoop, place 12 to 13 cookies on a cookie sheet, spaced about 2 inches apart. Bake for 7 to 8 minutes. Cool on a wire rack. Repeat with remaining cookie dough.

Per serving: Calories 100; Fat 6 g (Saturated 3 g); Cholesterol 17 mg; Sodium 39 mg; Carbohydrates 13 g; Fiber 1 g; Sugars 9 g; Protein 1 g

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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Sunday, June 28, 2015

7 Kebabs for a Healthier Cookout

While hand-held dogs and soft potato bun-encased burgers stand out in our minds as the all-American cookout foods, there are equally satisfying no-bread-necessary options for your grill. Middle Eastern in origin, kebabs consist of pieces of meat, fish or vegetables grilled on a skewer for easy, one-handed snacking. As far as healthy cookouts go, you can’t go wrong when pairing lean protein and fresh, seasonal vegetables with an array of your favorite spices. This summer, embrace outdoor cooking with these seven good-for-you kebabs that won’t slow down your backyard game of horseshoes.

Chicken Kebabs with No-Cook Peach Chutney (pictured at top)
Tender chunks of dark-meat chicken skewered and grilled to smoky perfection pair perfectly with bright and aromatic peach chutney in this traditional Indian recipe. The longer you marinate the chicken, the more flavorful the results, so give it at least two hours but up to eight. Once marinated and skewered, these kebabs cook up in just 15 minutes.

Spiced Chicken and Grape Skewers
Alternate threading plump, seedless green grapes and cumin-marinated chicken onto soaked wooden skewers for a low-calorie cookout treat. The spicy chicken is complemented by the burst of sweet-tart flavor from every grape.

Garlic-Mustard Grilled Beef Skewers
Keep your cookout menu simple and fuss-free with Bobby Flay’s versatile grilled beef skewers that are seasoned with grainy mustard, Dijon and paprika. They’re ready in under an hour and will round out your cookout.

salmon Spiced Salmon Kebabs with Yogurt Sauce
Take a break from the usual lineup of beef, pork and chicken with these protein-packed salmon kebabs. Coriander, cayenne and fresh lemon juice invigorate the heart-healthy fish with zesty flavor.

Spicy Lemon Shrimp Skewers
Tender grilled shrimp are another satisfying, pescatarian alternative to grilled meat for your kebab party. Sriracha, garlic, fish sauce and light brown sugar make a sweet and pungent marinade for these low-calorie grilled skewers.

Make-Your-Own Kebabs
In the mood for cheese? Halloumi will be great on the grill, since it stays intact and won’t get too melty to stay put on your skewer. Add shrimp or bread plus seasonal summer vegetables, like cherry tomatoes and zucchini.

Grilled Strawberry Kebabs with Lemon-Mint Sauce
Just because it’s dessert hour doesn’t mean it’s time to turn off the grill. Satisfy your sweet tooth with these juicy strawberry kebabs sweetened with pure maple syrup. The plump, smoky berries make an unforgettable cookout item, especially when drizzled with the lemon-mint sauce.



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Saturday, June 27, 2015

7 Healthy Summer Kitchen Hacks

1. Make cold soups in your blender. Take a break from salad with chilled soup. Plus, if you use a high-speed blender, you can make one-pot, no-chop soups. Think about thinning out cold fruit (melon, stone fruits) with a bit of apple juice and lemon juice, or whip up gazpacho ingredients (tomatoes, cucumbers, olive oil, garlic) all in the blender.

2. Skip dairy for banana “ice cream.” Frozen bananas blend up into a smooth, sweet ice-cream-like treat. Plus, you can make an infinite variety of flavored, healthy ice creams using banana as the base. Add cocoa powder for chocolate ice cream, frozen strawberries for a fruity twist, or cocoa powder, almond butter, almond chunks and marshmallows for fun take on rocky road.

3. Blend better frozen cappuccinos. Why splurge on an overpriced, overly sweetened coffee drink when you can make one that’s even better in your own kitchen? Use reduced-fat milk or almond milk, and mix in a few drops of vanilla extract or even cinnamon for great flavor without added sugar.

4. Power up your salads. Rather than binding tuna or egg salad with mayo, try hummus. You’ll add protein, fiber and flavor.

5. Braise and bake in your slow cooker. Not turning on your stove on sweltering days doesn’t mean you can’t cook real meals. Use your slow cooker to turn out pork for tacos (don’t forget to add a crisp slaw) or even rice pudding.

6. Save time cooking pasta. You don’t need to wait for water to boil to make perfectly al dente pasta. Just cover pasta with cold water, bring to a boil and check for doneness. A no-boil pasta is be a big timesaver for pasta salads and quick pesto-topped pasta dishes.

7. Make easier iced coffee. Refrigerate your leftover French press for easy iced coffee later that day or week (be sure to brew it strong!). Or pour coffee into ice cube trays; you’ll be able to chill hot coffee fast without watering it down.

Kerri-Ann is a registered dietitian who writes on food and health trends. Find more of her work at kerriannjennings.com or follow her on Twitter @kerriannrd or Facebook.



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Friday, June 26, 2015

Nutrition News: General Mills Cereal Gets Real, Water Is Recalled, “Fitness” Food Fails

 General Mills’ Cereal Makeover

Trix are for kids who don’t want artificial flavors and colors in their cereal? Soon, silly rabbit, they will be. General Mills says it will remove artificial flavors and colors from the 40 percent of its cereals that still contain them. Trix and Reese’s Puffs will be among the first to lose the artificial ingredients, with new, less vibrantly hued versions (colored and flavored with fruit and vegetable juices and natural vanilla) expected this winter. By the end of 2017, General Mills says, artificial flavors and colors will be gone from all of its cereals, including those with marshmallows, as a response to consumer demand for “more recognizable and familiar ingredients” on cereal labels.

Bottled Water Recall

Attention, drinkers of bottled water. Niagara Bottling LLC, which produces water sold under its own name and 13 others, has issued a voluntary recall of spring water bottled at its two Pennsylvania plants between June 10 and June 18, 2015, after traces of E. coli were found at one of its springs. Customers are urged not to drink products that have reference codes that begin with either an “F” or an “A,” are dated between June 10 and June 18, 2015, and are sold under the following brand names: Acadia, Acme, Big Y, Best Yet, 7-11, Niagara, Nature’s Place, Price Rite, Superchill, Morning Fresh, Shaws, Shoprite, Western Beef Blue and Wegman’s. Niagara insists the recall has been made out of “an abundance of caution” and that products not dated within that timeframe are unaffected and “completely safe to drink.” Find more information here.

 

“Fitness” Food Fail

Packaged products marketed as “fitness” foods (Clif Bars, Wheaties and the like) may backfire, encouraging people to eat more of them and exercise less, and undercutting efforts to lose or keep from gaining weight, according to a new study published in the Journal of Marketing Research. “Unless a food was forbidden by their diet, branding the product as ‘fit’ increased consumption for those trying to watch their weight,” study co-authors Joerg Koenigstorfer, of Technische Universität München, and Hans Baumgartner, of Pennsylvania State University, concluded. “To make matters worse, these eaters also reduced their physical activity, apparently seeing the ‘fit’ food as a substitute for exercise.” The authors suggest marketers combat this phenomenon by adding workout tips and gym coupons — which may act as exercise cues — to “fitness” food labels.

 

Amy Reiter is a writer and editor based in New York. A regular contributor to The Los Angeles Times, she has also written for The New York Times, The Washington Post, Glamour, Marie Claire, The Daily Beast and Wine Spectator, among others, as well as for Salon, where she was a longtime editor and senior writer. In addition to contributing to Healthy Eats, she blogs for Food Network’s FN Dish.



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Taste Test: Gluten-Free Crackers

The Criteria
We rated this roundup of crackers on a 5-point scale (5 being highest) and judged them on flavor, texture, price and nutrition, with special attention paid to stats such as fiber, sodium and sugar. All crackers tested are gluten-free.

Crunchmaster Rosemary & Olive Oil

Rating: 5
Cost (per ounce): 78 cents

Per serving (1 ounce)
: Calories 140; Sodium 90 mg; Fiber 2 g; Sugars 0 g
The Healthy Eats Take:

The best of the bunch are hearty and substantial-tasting, thanks to the savory onion, sesame and rosemary flavor. One taster felt these were most similar to wheat crackers. Brown rice flour, sesame seeds and quinoa seeds contribute to the 2 grams of fiber.

Blue Diamond Artisan Nut-Thins

Rating: 4.5
Cost (per ounce): 77 cents
Per serving (1 ounce)
: Calories 130; Sodium 140 mg; Fiber 3 g; Sugars 1 g
The Healthy Eats Take: Crunchy and nutty flavored, these crackers win points not only for flavor but also for nutrition. The first two ingredients are brown rice flour (whole grain — check!) and almonds. They come in a variety of flavors, including Asiago Cheese (awesome with peanut butter!) and Multi-Seed.

Mary’s Gone Crackers Original

Rating: 4
Cost (per ounce): 77 cents
Per serving (1 ounce)
: Calories 140; Sodium 190 mg; Fiber 3 g; Sugars 0 g
The Healthy Eats Take: Very crunchy, although a little hard. Strong seed flavor, and you can taste the tamari. These crackers earn a near perfect nutrition score with their blend of whole grains and their simple ingredient list, although they are higher in sodium than the rest of the bunch.

Sesmark Sesame Rice Thins

Rating: 3.5
Cost (per ounce): 70 cents
Per serving (1 ounce)
: Calories 130; Sodium 140 mg; Fiber 1 g; Sugars 0 g
The Healthy Eats Take: A touch of garlic powder gives these sesame crackers a pleasant savory sesame taste. A little bland compared with some of the others, but a solid standby for a rice cracker.

 

Food Should Taste Good Sea Salt Brown Rice Crackers

Rating: 2
Cost (per ounce): $1.03
Per serving (1 ounce)
: Calories 130; Sodium 100 mg; Fiber 1 g; Sugar 3 g
The Healthy Eats Take: Food should taste good, which is why we were disappointed in these crackers’ overly sweet flavor and in their texture, which started out oddly hard and then turned pasty. They’ve got a solid ingredient list, but we suggest you stick with their tortilla chips, which are a good ambassador for their brand name.

Kerri-Ann is a registered dietitian who writes on food and health trends. Find more of her work at kerriannjennings.com or follow her on Twitter @kerriannrd or Facebook.



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Thursday, June 25, 2015

Spruced-Up Spuds: 5 Better-for-You Potato Salads — Summer Soiree

We’re all familiar with old-fashioned potato salad, an equation involving peeled white potatoes, cut into wedges and boiled, then tossed in a creamy-tangy dressing of full-fat mayonnaise and white vinegar. Perhaps you’ve encountered some diced celery, chopped onion and hard-boiled eggs tossed in for varied flavor and texture. No one can contest the comforting appeal of the classic recipe, but there are infinite other ways to prepare this cookout staple without tossing your nutritional goals out the window. Here are five alternatives to get you started. These reimagined potato salads come with some pretty appealing nutritional benefits — without sacrificing any of the flavor.

“Sweet”
One immediate way to increase your nutritional gain is to substitute sweet potatoes for regular potatoes, as Trisha Yearwood has done with her Sweet Potato Salad (pictured at top). Counterintuitive as it may seem, this recipe actually offers less sugar and fewer calories than the average potato salad. Trisha completes the lightened-up makeover by tossing the cubed sweet potatoes in a tangy dressing that’s made with half Greek yogurt, half mayonnaise.

Colorful
When in doubt, use more produce. Carrots, cucumbers, cherry tomatoes and radishes accompany tender red-skinned potatoes in this Spring Garden Potato Salad for a fresh, vibrant take on the old-fashioned recipe. A small amount of mayo goes a long way, adding creaminess without weighing the dish down.

Creamy
Using light mayonnaise cuts down on fat without sacrificing any flavor in Food Network Kitchen’s Lighter Smoky New Potato Salad. Since this recipe requires no table sugar (which, unfortunately, you’ll find in many store-bought potato salads), lime juice and paprika come in to lend bright and smoky flavor, minus the nutritional costs of sweeteners.

Crunchy
Crunchy green beans lend just the right textural contrast for very few extra calories in Ellie Krieger’s Pesto, Potato and Green Bean Salad. Puree basil, Parmesan cheese and lemon juice in your food processor for a light and sophisticated new way to dress your potato salad.

Grilled
It is prime grilling season, after all, and sweet potatoes fare very well on the hot grates thanks to their natural sugars, which release sweet caramel flavor when cooked over an open flame. And forget saccharine marshmallows, which all too often accompany sweet potatoes; caramelized red onions add an extra touch of sweet, earthy flavor to Bobby Flay’s Caramelized Onion-Sweet Potato Salad.

Check out these potato salad recipes from friends and family:

Feed Me Phoebe: French Lentil Salad with Roasted Baby Potatoes and Herbs
The Lemon Bowl: Vegan Potato Salad Recipe
Homemade Delish: Brazilian Potato Salad
The Mom 100: Egg and Potato Salad with Bacon
Creative Culinary: Sour Cream and Bacon Potato Salad
FN Dish: 7 Ways to Win at Potato Salad



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Wednesday, June 24, 2015

Homemade Beauty Recipes for Great Skin

You already know that the health of your skin is a reflection of the foods you put in your body. But what about the foods you put on it? Basic ingredients you probably already have in your fridge and pantry can have surprisingly potent effects on your skin. “As an added bonus, a DIY facial or scrub is so fresh and smells so great,” says New York City-based celebrity facialist Joanna Vargas. “As a skin care professional, I think ingredients that are fresh, natural and organic make for better results.”

Here are a few of Vargas’ favorite beauty recipes. To prepare, simply mix all the ingredients together, slather onto a clean face, leave on for 10 minutes and then rinse off. And because you’re using fresh ingredients, these recipes are best used right away, but they can be kept in the fridge for a day or two.

Pore-Cleansing Mask
1/2 cup plain, whole-milk yogurt
1/2 cup mashed strawberries
1/4 cup honey
2 tablespoons almond powder

The combination of yogurt, strawberry and honey helps to tighten pores and soothe inflammation, while the almond powder gently exfoliates to remove blackheads. When you apply this mixture, spend an extra minute scrubbing it onto your T-zone, where pores are most likely to be congested.

Exfoliating Mask
1/4 cup honey
1/2 cup brown sugar
1/4 cup whole milk
2 tablespoons olive oil

Sugar is the perfect consistency for creating a scrub that can effectively slough off dead skin cells but is still gentle enough even for sensitive types. And the lactic acid in milk is another natural exfoliant. Massage this mask onto skin in circular motions, then leave on for a few extra minutes to allow ingredients to penetrate skin.

Moisturizing Mask
2 tablespoons honey
2 tablespoons avocado
2 tablespoons olive oil
1 mashed mango

This potent combination is hydrating and anti-inflammatory, thanks to the honey and olive oil. Plus, avocado nourishes skin with essential fatty acids that help restore the skin’s lipid layer, and mango is rich in skin-brightening vitamin C.

Get all-natural beauty tips from The Kitchen and learn how to make a matcha mask.
Sally Wadyka is a Boulder, Colorado-based journalist who writes about nutrition, health and wellness.



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New Breeds of Gluten-Free Flours

Celiac-friendly flours are no longer hard to find on store shelves. These days, there are even flavor and texture options to choose from. Here are some of the hottest varieties to sift through.Almond
Also known as “almond meal,” this “flour” is simply a finely ground mixture of blanched almonds. It makes a nice addition to gluten-free flour blends and can also be used for baking when combined with egg whites and powdered sugar. Since it’s made from nuts, it’s higher in calories from healthy fats and lower in carbs than some of the other options. It is also rich in vitamins and minerals, including vitamin E, iron, magnesium and calcium.

Per 1/4 cup: Calories 160; Fat 14 g (Saturated 1 g); Carbohydrate 6 g; Fiber 3 g; Protein 6 g

Banana
One of the newest options on the market is totally bananas! This flour is made from dried, underripe bananas, so it doesn’t have an overwhelming banana flavor. For use in cooking and baking, banana flour requires a 25-percent reduction when swapping for flour (3/4 cup of banana flour for every cup of wheat flour), due to its high starch content. It can also be used as a thickening agent and to boost nutrients in smoothies and desserts.

Per 1/4 cup: Calories 100; Fat 0 g (Saturated 0 g); Carbohydrate 25 g; Fiber 2 g; Protein 1 g

Peanut
To be able to dry and grind peanuts into flour, some of the fat needs to be removed. This creates a coarse powder with a mild roasted peanut flavor that is higher in protein and lower in fat than peanut butter. Use peanut flour for breadings, thickening soups and adding protein to smoothies.

Per 1/4 cup: Calories 110; Fat 4 g (Saturated 0.5 g); Carbohydrate 8 g; Fiber 4 g; Protein 16g

Buckwheat
Don’t let the name fool you — there’s no wheat in this grain. Buckwheat is the traditional foundation for soba noodles and is known for having a distinctive nutty flavor that is well-suited for pancakes, cookies and crepes.

Per 1/4 cup: Calories 100; Fat 1 g (Saturated 0 g); Carbohydrate 21 g; Fiber 4 g; Protein 4 g

Coconut
Made from dried coconut meat, this grain-free flour is very absorbent and dry, so adding extra moisture to recipes is a must. It’s high in fiber and has a unique nutrient profile, and it can be a nice option for breadings and baking. Using coconut flour in a recipe may take some trial and error.

Per 1/4 cup: Calories 120; Fat 4 g (Saturated 4 g); Carbohydrate 16 g; Fiber 5 g; Protein 4g

Recipes:
Gluten-Free Honey-Nuts-n-Oats Pancakes

Bluberry Buckwheat Pancakes

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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Tuesday, June 23, 2015

Market Watch: Brussels Sprout Leaves

Leave it to a local farmer to give new life to a part of a plant that is usually tossed in the trash (or the compost). Discover the seasonal beauty of the leaves of the Brussels sprout plant.

What are they?

Think of these as Brussels sprout rabe (as in the more mainstream broccoli rabe). These large and flat, fanned-out leaves emerge from the top of a stalk of Brussels sprouts — the actual sprouts grow off the lower portion of the stalk.

Easily confused with collard greens, these leaves have a sweet, milder flavor with a hint of Brussels sprouts yet not as cabbage-y. The leaves are also more tender than collards, so they require less cooking time.

What can you do with them?

  • Stack, slice and saute the leaves with olive oil, garlic and red pepper flakes.
  • Steam then whole, then stuff and roll — they make a healthy vessel for your favorite sandwich fixings.
  • Add them raw or gently steamed to smoothies and green drinks.
  • Shred and use the leaves in slaws and salads.
  • Ferment the Brussels sprout leaves in a homemade batch of kimchi.

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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Order This, Not That: Ice Cream

There’s no need to deny yourself this warm-weather treat for the whole summer — it’s fine on occasion. Ice cream does count as a serving of dairy and contributes a nice amount of calcium. The trick is to know what to order before you walk in the parlor door so the calories and saturated fat don’t get out of control. Here’s how you can scream for ice cream, without having your waistline scream back.

Cold Stone Creamery
Order This:
The smallest size (aka “Like It”) Skinny Vanilla Ice Cream has one-third fewer calories than the regular ice cream offerings. It’s made with nonfat milk and doesn’t contain artificial sweeteners. Top it with 1 ounce of strawberries or raspberries for an extra 10 calories.

Per serving: Calories 210; Fat 7 g (Saturated 4.5 g); Carbohydrate 39 g; Sugars 11 g

Not That:
The hot fudge sundae racks up close to 50 percent of your daily calories in one fell swoop. The sugar and artery-clogging saturated fat are also way out of control. You may be getting 40 percent of your daily recommended amount of calcium, but you can get about 30 percent by drinking 1 cup of nonfat milk for only 90 calories.
Per serving (1 hot fudge sundae): Calories 900; Fat 54 g (Saturated 31 g); Carbohydrate 98 g; Sugars 86 g

Find Cold Stone Creamery’s nutrition information here.

 

Carvel
Order This:
You really don’t need more than a kids’ cup (2.5 ounces) to satisfy your sweet tooth. And you don’t need to be a kid to order a kids’ cup — go ahead, try it!

Per serving (kids’ cup of chocolate ice cream): Calories 140; Fat 7 g (Saturated 4.5 g); Carbohydrate 15 g; Sugars 14 g

Not That:
You can drink away most of your daily calories in a 32-ounce Chocolate Thick Shake Float. This mammoth-size dessert contains close to three-quarters of the daily average calories.

Per serving (32-ounce Chocolate Thick Shake Float): Calories 1,470; Fat 61 g (Saturated 35 g); Carbohydrate 202 g; Sugars 154 g

Find Carvel’s nutrition information here.

Dairy Queen
Order This:
Currently celebrating its 75th anniversary, Dairy Queen is nostalgic for many folks. But you can still order some of Dairy Queen’s fun goodies. The mini-size Banana Split Blizzard and the Choco Cherry Love Blizzard are both about 300 calories each.

Per serving (Mini Banana Split Blizzard): Calories 290; Fat 8 g (Saturated 5 g); Carbohydrate 49 g; Sugars 41 g

Not That:
This is a perfect example of why doing your research is so important. Order the Large Cookie Dough Blizzard and you’ll end up with more than 1,300 calories and probably a tummy ache walking out the door.

Per serving (Large Cookie Dough Blizzard): Calories 1,340; Fat 54 g (Saturated 32 g); Carbohydrate 194 g; Sugars 141 g

Find Dairy Queen’s nutrition information here.

Friendly’s
Order This:
With most choices at this joint super high in calories, your best bet is to order a scoop of strawberry, vanilla or coffee ice cream (110 calories each), and top it with walnuts.

Per serving (with chocolate ice cream): Calories  190 Fat 14 g (Saturated 5  g); Carbohydrate 12 g; Sugars 10 g

Not That:
That Hunka Chunka Peanut Butter Fudge Lava Cake Sundae is more like portion uncontrolled. There’s really no reason to combine this high-calorie cake with so much ice cream.

Per serving (per sundae): Calories 1,770; Fat 107 g (Saturated 36 g); Carbohydrate 164 g; Sugars 112 g

Find Friendly’s ice cream nutrition information here.

Baskin Robbins
Order This:
Some folks forget that sherbet has much fewer calories than traditional ice cream. If you want to cool off for as few calories as possible, sherbet is the best way to go.

Per serving (2.5 ounces Rainbow Sherbet): Calories 80; Fat 1.5 g (Saturated 1 g); Carbohydrate 17 g; Sugars 13 g

Not That:
Forgo the fancy sundaes and toppings — they really do rack up a boatload of unnecessary calories, fat and sugar rather quickly. Classic sundaes to skip include the Classic Banana Split and the Brownie Sundae.

Per serving (Classic Banana Split): Calories 1,010; Fat 34 g (Saturated 20 g); Carbohydrate 173 g; Sugars 125 g

Find Baskin Robbin’s nutrition information here.

 

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.



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