Nutrition News: Chipotle Unseats Subway, FDA Added-Sugar Label Rules and Soybean Oil Health Effects

So Long, Subway. Hola, Chipotle!

Subway’s stint as America’s favorite “healthy” fast-food spot has reached its end. The sandwich chain has been bested by Chipotle, where sales have grown more than 20 percent this year. Meanwhile, sales at Subway — whose (now former) spokesman Jared Fogle has recently been embroiled in a scandal that is beyond distasteful — have sunk by 3 percent. While some experts have scoffed at Chipotle, whose tasty offerings are hardly low-cal, being labeled a “healthy” choice, the burrito chain has staked its claim to the title by using fresh, high-quality ingredients, maintaining high standards in its supply chain, preparing its food on the spot and in view of customers, and consistently publicizing its efforts to improve its product. Recently Chipotle announced it would no longer use GMO ingredients. Subway, on the other hand, struggled to overcome criticism that it used a chemical used in yoga mats and shoe rubber in its bread, though it subsequently discontinued the chemical’s use. Chipotle’s rise and Subway’s decline may also indicate changing attitudes about what constitutes “healthy”: “Millennials care less about calories and more about where their food comes from,” Darren Tristano, of the food industry research firm Technomic, told Business Insider.

Added-Sugar Watchers Get Sweet News

It will soon be much more difficult to ignore how much sugar is in a can of soda or packet of cookies. The Food and Drug Administration has formally proposed requiring food makers to note the amount of added sugar and recommended consumption levels on nutrition labels for food and beverages, a move celebrated by health advocates and dreaded by food companies. The FDA’s recommended maximum intake of added sugar would be set at no more than 10 percent of a 2,000-calorie daily diet, or about 200 calories per day. That’s equal to about 13 teaspoons of added sugar, just three teaspoons more than you’ll get in a single 12-ounce can of Coke, which has almost 10 teaspoons of added sugar. Yup. Drink up that bit of info.

 

Study Slams Soybean Oil

In other alarming news, eating a diet that includes a lot of soybean oil may lead to a greater risk for obesity and diabetes than consuming one that is high in coconut oil or fructose, according to a study conducted by scientists at the University of California, Riverside. According to the researchers, mice fed a diet high in soybean oil had higher weight gain, larger fat deposits and fattier livers, as well as other symptoms, compared to those fed a diet high in coconut oil. The soybean-oil-diet-fed mice also showed a weight gain nearly 25 percent higher than those on a coconut oil diet and 9 percent higher than those on a fructose-enriched diet. Project director Poonamjot Deol called the study’s results “a major surprise … especially when you see headlines every day about the potential role of sugar consumption in the current obesity epidemic.”

 

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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Should Your Kids Be Juicing?

Everywhere you look these days, there’s another smoothie or juice bar popping up offering blends of fruits and vegetables in drinkable form. Even the refrigerated aisle at the supermarket is lined with bottles of similar sorts of drinks. They seem like an easy way to pump more fruits and veggies into your daily intake. And why not use the same method to supplement your kids’ diet?

As it turns out, there are pros and cons to letting your kids drink their fruits and vegetables. While there’s no denying that juices and smoothies can be vehicles for sneaking more nutrients into a child’s diet (especially getting greens into a picky eater’s meal plan), there can be downsides to drinking — rather than eating — essential nutrients. Here’s what the experts recommend:

• No juice at all before age 2: “For the first couple of years, kids should have just milk and water as sources of liquids,” advises Natasha Burgert, M.D., a pediatrician in Kansas City, Mo. “After that, the American Pediatric Association says 4 ounces or less [of juice] per day, but I don’t recommend it — especially any that contain added sugar or synthetic sugar.”

 

• When in doubt, dilute: “Fresh juices can be a great way to get a number of vitamins, minerals and antioxidants into a child’s diet, but the key is to watch the amount of fruit used,” says Alissa Rumsey, R.D., spokesperson for the Academy of Nutrition and Dietetics. Since some of the fiber of the fruit is lost when it’s turned into juice, you can easily drink too much sugar. Rumsey suggests cutting juice consumption by diluting it 50/50 with water.

 

• Whole fruits give you more nutritional bang for your buck: “Even when you throw a whole apple into a juicer, it’s not the equivalent of eating an apple,” says Burgert. “By drinking it, you consume it much more quickly, which creates a completely different hormonal surge in the body.”

 

• Sneaky tactics could backfire: “If kids are only consuming kale, spinach, etc. in a smoothie where the taste is masked with something sweet, they aren’t going to develop a taste for it,” warns Burgert. So while you may be able to trick your kids into getting their greens that way, you need to still make an effort to continually introduce them to the real thing at mealtimes.

 

• A smoothie is not a meal: It’s tempting to grab a drink and call it lunch — for yourself or your kids. But consistently replacing meals with liquefied food isn’t smart. “If you see your teen regularly drinking a juice instead of eating, that can be a red flag of body image issues,” says Burgert. On the flip side, some smoothies can pack more calories than you’d expect to eat in a meal, so kids who struggle with weight may be consuming too many unnecessary calories.

 

• But it can be a delicious treat: A smoothie or fresh juice drink should be considered a treat — not an everyday method for consuming fruits and veggies. And, no doubt, it’s a healthier snack than many high-fat, high-sugar options.

 

 

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

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Ovenless Entertaining — Summer Soiree

When it’s too hot to fathom cooking, it’s easy to fall back on unhealthy packaged foods or takeout. But with the right recipes in your warm-weather arsenal, you can still enjoy homemade soups, salads, sandwiches and sweets. As we enter the hottest days of summer, now’s a good time to take stock of what you’ll need at the store to get you through some no-cook meals. Pull off your next summer gathering without ever turning on your oven with these top no-cook recipes from Food Network chefs.

Tomato and Watermelon Gazpacho
If you’re considering preparing soup any time soon, a no-cook option like gazpacho is the way to go. Here, the mild, slightly sweet flavor of watermelon makes a surprisingly wonderful addition to this cool dish.

Tomato, Mozzarella and Basil Salad
Bountiful salads loaded with grilled meat and vegetables are great, but standing over hot coals on a 90-degree afternoon is not. Enter Ina Garten’s five-minute appetizer, a less painstaking but equally divine salad that makes a beautiful display to have on your picnic table. Vary the color of your tomatoes to get the most-appealing presentation.

Roast Beef Wraps with Dill Slaw
When it comes to the entree, don’t overthink it. There’s nothing wrong with serving quick, simple and satisfying wraps for the main event. Most importantly, wraps (or sandwiches) will help you fulfill your goal of keeping the oven off, especially if you load them up with fresh vegetables and cold cuts like the juicy, rare roast beef pictured here. Quick and easy dill slaw, made with pre-shredded coleslaw mix, gives this lunchtime classic a crunchy, flavorful twist.

Crunchy Avocado Salad
Bobby Flay’s hearty summer salad is a lot like a deconstructed taco. He uses blue corn tortilla chips to add crunch to a medley of diced avocados, tomatoes, nicoise olives and chickpeas. Toss all the ingredients together with some cumin and paprika, then crumble the chips on top for a side that’s ready in just 15 minutes, no heat required.

Healthy No-Bake Peanut Butter Cheesecake Bars
These creamy, sweet-and-salty bars are everything you want from a dessert: a chocolatey crust, a smooth middle layer and a crunchy topping, here in the form of honey-roasted peanuts. The secret to eliminating the oven? Melted chocolate and just a little bit of butter make the crust crispy without baking.

For more ways to avoid your oven or stove this summer, check out these no-cook recipes from our friends:

Feed Me Phoebe: 5 Farmer’s Market Summer Salad Recipes
Dishin & Dishes: Coral Snake Salsa (Apricot Tomatillo)
The Mom 100: Simple Raspberry Fool
Domesticate Me: Arugula Salad with Shaved Zucchini, Pistachios and Parmesan
Taste with the Eyes: Santa Barbara Sea Urchin à la Jean-Georges
Homemade Delish: Delicious Ceviche
Napa Farmhouse 1885: Tomato & Mozzarella Sandwich with Basil-Garlic Scape Pesto
Red or Green: Gott’s Gazpacho
Swing Eats: Green Grapes, Drunken Goat Cheese, and Jalapenos on a Toothpick
Bacon and Souffle: Scallop Ceviche
FN Dish: A Complete Menu of No-Cook Recipes for the Whole Day

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6 Brain-Fueling Foods You’ve Never Thought Of

There are better ways to fuel your brain than an energy drink. While fish is a common suggestion (salmon and sardines are indeed great options), there are plenty of other options. Here are six other foods that contain nutrients that are linked to better brain function.

Red Peppers (pictured above)

Vitamin C is important to the brain, not only as a primary fighter of oxidative stress, but also potentially as a regulator of certain neural transmitters. Believe it or not, one serving of red peppers (1 cup) actually has over 1.5 times more vitamin C than a medium orange! If red peppers aren’t your thing, you can also get significant doses of vitamin C from papaya, strawberries, broccoli, Brussels sprouts, pineapple, kiwi, cantaloupe, kale, cabbage, cauliflower, bok choy or grapefruit.

Sunflower Seeds

Sunflower seeds aren’t just for baseball players — they are a winning option in anyone’s diet.  These seeds are packed with vitamin E, which is involved in shuttling docosahexaenoic acid (DHA) from the liver to the brain. DHA is an omega-3 fatty acid involved in brain development in childhood and maintaining brain function as an adult. Interestingly, these benefits are not seen with vitamin E supplementation, so eat up! Other foods containing vitamin E are almonds, spinach, Swiss chard, avocado, peanuts, asparagus, broccoli and shrimp.

Walnuts

Walnuts, like fish, are a good source of omega-3 fatty acids — which are involved in brain structure and function (see vitamin E description above). A palmful a day can go a long way. Other sources of omega-3 fatty acids include flax seeds, sardines, salmon, edamame, grass-fed beef and tofu.

Broccoli

In addition to containing enough vitamin C to meet most of your daily requirement, broccoli is also rich in folate, a vitamin involved in DNA and RNA synthesis, including neural stem cells. Other folate-rich foods include a wide variety of beans, lentils, asparagus, dark leafy greens, rice, beets, avocado, Brussels sprouts and peanuts.

Beet Juice

Beets are rich in nitrates, a compound that has been shown to increase blood flow — and ideally oxygen — to the brain. Most research has been done with 16 ounces of beet juice, which has about 200 calories and 50 grams of carbs. To prevent a spike in blood sugar, it may be worth eating a source of protein and/or healthy fat as part of a balanced meal.

Water

One of the most-common causes of mental fogginess is dehydration. Too many times we go through our day’s activities without drinking enough fluids. Even mild levels of dehydration negatively impact both mental and physical performance. If your urine is darker than straw yellow, you’re dehydrated — so drink up and feel better!

Through his book and blog, Death of the Diet , Jason Machowsky, MS, RD, CSCS, empowers people to live the life they want by integrating healthy eating and physical activity habits into their daily routines. You can follow him on Twitter @JMachowskyRDFit .

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10 Quick and Easy Fitness Foods

Food is fuel, and what you reach for before and after exercise can make or break your workout success. Power up and maximize performance with these 10 fitness foods.

1. Peanut Butter

Healthy fats and protein provide sustained energy and protein to boost muscle performance. Add PB to a post-workout smoothie, or make a batch of energy bars to tuck in your gym bag.

Recipe: Oatmeal Peanut Butter Energy Bars (pictured above)

2. Oatmeal

Not only does oatmeal make a delicious breakfast, but the soluble fiber promotes heart health and controls dips in blood sugar. A small bowl with fresh fruit makes a terrific pre-workout meal.

Recipe: No-Cook Blueberry-Almond Oatmeal

3. Greek Yogurt

The strained Greek-style yogurt contains more protein and less lactose than unstrained yogurt, making it a tasty choice for exercise enthusiasts. Top with granola for a healthy snack or as part of a meal.

Recipe: Coconut Sour-Cherry Granola

4. Bananas

Potassium-rich banana are the ideal fruit to help tired and worn-out muscles. Freeze ahead for extra-creamy smoothies.

Recipe: Coconut Water Smoothie with Mango, Banana and Strawberries

5. Chocolate Milk

There’s continually mounting evidence to support the idea that the balance of carbs and protein found in chocolate milk is ideal for post-workout recovery. For folks who cannot digest dairy, chocolate soy milk would be the best comparable dairy-free option.

6. Eggs

Eggs provide protein, Omega-3 fats, vitamin B12 and even some vitamin D! Eat both the yolks and the whites to reap all the healthy benefits. Egg sandwiches make a wonderful grab-and-go post-exercise breakfast, and eggs can be combined with potatoes for a healthy and satisfying weekend meal.

Recipe: Baked Eggs in Hash Brown Cups

7. Nuts

One ounce of nuts provides 150 to 200 calories of good-for-you fuel — choose the highest-protein options, like pistachios and almonds, for after exercise.

Recipe: Pear and Pistachio Guacamole

8. Lean Meats

Animal proteins like meat, fish, eggs and dairy products provide all the important building blocks that muscles need to stay lean and strong. Choose low-fat options like chicken and turkey breast and lean cuts of beef.

Recipe: Juicy Grilled Cheeseburgers

9. Seeds

Seeds are another superfood option, providing protein, minerals and inflammation-fighting Omega-3 fats that help protect cells from damage. Flax, pumpkin, chia and sunflower seeds are just a few of the irresistible options.

Recipe: Tropical Chia Pudding

10. Salmon

Many types of fish could qualify as fitness foods, but salmon certainly tops the list — it’s sustainable, low in mercury, easy to prepare, and packed with nutrients to promote healthy muscles and a strong cardiovascular system. Salmon is also one of the best sources of Omega-3 fats you can find. Enjoy smoked salmon as part of breakfast or brunch, or make a healthy and satisfying salmon burger for dinner.

Recipe: Perfect Salmon Burgers

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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Raspberry and Coconut Cream Nutella S’mores

S’mores are the quintessential campfire treat: a marshmallow roasted over the fire, sandwiched between two graham crackers and a chocolate square. The heat from the marshmallow makes the chocolate all melted and delicious, and the ooey-gooey marshmallow contrasts with the crunch of the graham cracker.

Now, some people are of the “Why ruin a good thing?” mindset and don’t want to stray from the traditional s’more. I’m of the mindset that asks, “Why not?” because maybe we can make it tastier and healthier!

When in doubt about how to healthify a dessert, add some fruit! Raspberries are in season right now, so they are a perfect addition. And we all know how well raspberries pair with Nutella, right? But Nutella doesn’t really scream healthy, so instead, make a simple, non-processed, homemade version from roasted hazelnuts and dark chocolate. Skip the roasted marshmallow for some whipped coconut cream. Did I mention these tasty treats contain no added sugar and are dairy-free?

Enjoy this healthy twist on a classic this weekend, or perfect them in time for National S’mores Day, August 10. But beware: Have one and you’ll definitely want some … more.

Raspberry and Coconut Cream Nutella S’mores

Yield: 8 s’mores*

Ingredients:

For the homemade Nutella:
1 cup raw hazelnuts
1/3 cup dark chocolate (dairy-free) chocolate chips
2 teaspoons melted coconut oil
1/8 teaspoon salt

For the s’mores:
1/2 pint raspberries (approx. 1 1/2 cups)
1/2 cup coconut cream, whipped**
16 graham cracker squares

Directions:

For the homemade Nutella:

1. Preheat the oven to 350 degrees F. Line baking sheet with parchment paper. Transfer hazelnuts to the baking sheet and roast nuts for 10 to 15 minutes, or until lightly browned. Let cool.
2. With a kitchen towel, roll hazelnuts around on the baking sheet to remove the skins.
3. Discard the remaining skins and transfer hazelnuts to a food processor. Blend for about 5 minutes, until the nuts form into a butter.
4. In a small saucepan over low heat, melt dark chocolate chips and coconut oil. Transfer to the food processor with salt, and pulse to combine.*** Let cool in the refrigerator while you prep the other ingredients, about 5 minutes.

For the s’mores:

1. Assemble s’mores by layering approximately 1/2 tablespoon homemade Nutella, 4 raspberries and 1 tablespoon whipped coconut cream in between 2 graham cracker squares.

Notes:
*Makes about 1/2 pint Nutella.
**For tips and tricks on how to make whipped coconut cream, check out my recipe.
***If the Nutella isn’t sweet enough for your taste, try adding 1 tablespoon of agave nectar.

Per serving: Calories 220; Fat 9 g (Saturated 5 g); Cholesterol 0 mg; Sodium 130 mg; Carbohydrate 32 g; Fiber 2 g; Sugars 21 g; Protein 2 g; Vitamin A 0% DV; Vitamin C 10% DV; Calcium 2% DV; Iron 6% DV

Kara Lydon, R.D., LDN, RYT, is a registered dietitian nutritionist, yoga teacher and self-proclaimed foodie. She is a recipe developer, food photographer, writer and spokesperson. Her food and healthy living blog, The Foodie Dietitian, features seasonal vegetarian recipes and simple strategies to bring more mindfulness and yoga into your life.

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Blueberry Banana Blast Smoothie

Summer is the perfect time for smoothies. I remember when I was a kid, my mom would make strawberry-banana “milkshake desserts” in the summer.

I had no idea that they were just strawberries, bananas, a bit of plain yogurt, and ice – no milk or sugar actually involved! But thanks to the creaminess from the yogurt and sweetness from the banana, it tasted just like a milkshake.

This recipe takes inspiration from my mom’s healthy tricks from my childhood. This smoothie packs an antioxidant punch from the frozen wild blueberries and spinach (or kale – your choice!), has natural sweetness from the bananas and pineapple, and added protein from some plain Greek yogurt.

You can enjoy it as a light breakfast, healthy dessert or post-workout snack for under 200 calories!

Print

Blueberry Banana Blast Smoothie

Total Time: 10 minutes

Yield: 2 servings

Calories per serving: 162

Fat per serving: 2g

Nutritional Info Per Serving: 162 Calories, 2g Fat (0.2g Saturated), 58mg Sodium, 31.5g Carbs, 5.4g Fiber, 20.5g Sugar, 7.7g Protein

Ingredients

• 1 cup frozen wild blueberries
• 1 fresh or frozen banana
• 1/4 cup fresh cut pineapple
• 3oz nonfat plain Greek yogurt
• 1 cup baby spinach (or kale)
• 1 tbsp ground flaxseed
• 1/2 cup skim milk
• 1/2 cup water
• 1/4 cup ice (optional)

Directions

1. Place all ingredients in a blender and blend until smooth.

3.1

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Recipe by: The Picky Eater, pickyeaterblog.com

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The Chef’s Take: Quinoa Pancakes at Cafe Clover

Brunch, epitomized by slabs of custardy French toast and chorizo-strewn omelets, is hardly the healthiest of meals. Yet this Bloody Mary-buoyed ritual mustn’t always be a lavish one.  Consider the health-conscious Cafe Clover, in New York’s West Village, where weekends revolve around market-vegetable scrambles and hemp seed-and-wheat-berry biscuits. Even fluffy, carb-laden pancakes get a good-for-you revamp under the imaginative spell of Executive Chef David Standridge, who transforms the morning staple with the addition of quinoa and serves it with barrel-aged maple syrup.

”For me it’s about taking food that people want to eat and making it healthier without them missing any of the flavor,” explains the alum of New York restaurants Market Table and L’Atelier de Joël Robuchon. “There are certain dishes guests need to always have, and at brunch you can’t not have pancakes.”

Standridge’s solution, then, is to reimagine the indulgent flapjack. In his more nutritious version, quinoa displaces the typically high volume of flour, and sugar is shunned for agave. His from-scratch buttermilk melds together skim milk and vinegar, and he embraces coconut oil instead of pools of melted butter. “Butter infiltrates everything. Line cooks are notorious for fixing dishes with it, but we don’t even have it on the stations,” Standridge explains. “Coconut oil is a truly amazing alternative.”

Topped with apples and raw cashews, Cafe Clover’s pancakes are at once hearty and wholesome, a welcoming combination Standridge loves the challenge of creating. “I like working with such limitations,” he says. “You come up with things you never would have otherwise.”

Quinoa Pancakes with Roast Apples, Cashews, Barrel-Aged Syrup
Makes 12 pancakes

3 3/4 cups skim milk
10 tablespoons white vinegar
5 cups organic unbleached flour
15 tablespoons agave
5 teaspoons baking powder
2 1/2 teaspoons baking soda
5 eggs
3 tablespoons coconut oil
2 1/2 cups cooked quinoa
2 1/2 teaspoons salt

Roast Apples
10 apples (Fuji or Honeycrisp), peeled, cored and diced
1/3 cup agave syrup
1 tablespoon cinnamon

Method:
Combine all dry ingredients and cooked quinoa in a large mixing bowl.
In a separate bowl combine vinegar and milk. Let stand 10 minutes to make “buttermilk.”
Whisk eggs into milk, and then add milk mix to dry ingredients and stir until just combined.
Whisk in melted coconut oil.
Cook on a hot griddle or in a nonstick saute pan.

Apples:
Peel apples and cut into large chunks. Heat a little coconut oil in large saute pan and add apples, cinnamon and agave. Simmer until apples are soft and coated with agave.

Per serving: Calories 457; Fat 7 g (Saturated 4 g); Cholesterol 79 mg; Sodium 768 mg; Carbohydrate 91 g; Fiber 4 g; Sugars 43 g; Protein 12 g

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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Make Over Your Fruit: Roasting Changes Everything!

Stone fruits, blueberries and grapes have always wanted to be roasted. We know this is true because they taste so good! Roasting amplifies the flavors of the fruit: As they soften and caramelize, they release their juices and their flavor is intensified. Plus, there’s no need to add extra sugar or fat; all you need is ripe and beautiful fruit. 

Cut 4 or 5 peaches, nectarines or plums into 1/2-inch-thick wedges.

Or try 2 cups of blueberries or red grapes. Spread out onto a baking sheet and roast at 425 degrees F until they are soft, juicy and roasted in spots (about 20 to 25 minutes for the stone fruit, and 15 to 20 minutes for the blueberries and grapes). Check a few times and move the fruit around on the tray with a metal spatula. Remember that color means flavor, so don’t worry if parts of the fruit get a little dark.

Let the fruit cool for a few minutes. You’ll be tempted to eat it straight off the baking sheet, as we did, or you can enjoy it a variety of different ways:

• Stir into yogurt, ricotta or cottage cheese.
• Add to your next cheese board spread.
• Serve with grilled pork or chicken.
• Serve in a bowl with a sprinkle of granola or crushed gingersnaps for a quick fruit crisp!

Leah Brickley is a nutritionist-recipe developer for Food Network Kitchen.

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10 Healthy Couscous Recipes

This combo of semolina wheat and water can be part of a healthy eating plan. Whether you choose large Israeli couscous or the small Moroccan variety, opt for whole wheat whenever possible to help make half your daily grains whole. Here are 10 savory and sweet couscous recipes for you to try.

Crowd-Pleasing Couscous

This six-ingredient side takes less than 30 minutes to prepare, which always pleases the cook!

Toasted Israeli Couscous Salad with Grilled Summer Vegetables

This colorful side salad is filled with zucchini, asparagus, tomatoes and bell peppers, and tossed in a light balsamic vinaigrette dressing.

Cherry Couscous Pudding

Instead of rice, make a sweet pudding using whole-wheat couscous for a delicious breakfast or nutritious dessert.

Israeli Couscous Tabouli

Replace the bulgur wheat with couscous in this traditional Middle Eastern dish, and toss with a healthy dose of cilantro, parsley and mint.

Spiced Couscous and Chicken

Couscous takes only five minutes to prepare, making it a perfect for a busy weeknight dinner. Mix with shredded rotisserie chicken, raisins and almonds, and you’ve got a well-balanced meal that’s ready in 30 minutes.

Grilled Pork Steaks with Zucchini Couscous

Fire up the grill and cook pork tenderloins flavored with olive oil and garlic. Serve with a side of couscous mixed with fresh zucchini, tomatoes and cukes. It’s an easy way to get three food groups all into one meal.

Sweet and Sour Couscous-Stuffed Peppers

This creative spin on stuffed peppers uses couscous combined with ground beef, raisins and parsley. Make a double portion and freeze half for later.

Cauliflower Couscous

Reap the health benefits of this popular cruciferous veggie, which has been shown to help reduce the risk of cancer.

Couscous Salad with Tomatoes and Mint

This light side salad goes perfectly with barbecue favorites like steak, burgers and grilled chicken.

Couscous with Dried Dates

Add sweetness to your couscous with dates, which contribute calcium, iron and several B vitamins.

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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Market Watch: Early Golden Plums

With the first stone fruits appearing at local farmers markets here in New York City, it’s time to get on those golden plums. This early variety of plum is not only rosy and beautiful but also low in calories and a perfect snack.

Golden and Delicious

These small, yellow-skinned plums have a delightful rosy blush. They are mildly sweet and firm. These plums also hold up in the nutrition department: They are low in calories, but contain plenty of potassium and vitamins C and K.

Ways to Enjoy

Snacking is an obvious way to enjoy these plums, but don’t be afraid to get more imaginative. Chop them and add to salsa or blend into a smoothie. Make them even sweeter by cooking them! Plum jam and grilled plums will quickly become your new favorite summertime creations.

Recipes to Try:

Arugula with Grilled Plums

Grilled Plums with Spiced Walnut Yogurt Sauce

Plum-Vanilla Preserves

 

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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4 Things You Didn’t Know About Bottled Coffee Drinks

You can now pick up a canned or bottled cup of joe in many grocery stores around the country. Although a plain cup of java runs about 50 calories, many of these shelf brands add ingredients that should make you think twice before sipping. Here are four things coffee lovers should be aware of before grabbing a bottled coffee drink to go.

Go for Simple
If you’re looking for a plain cup of joe, your best bet is a bottle of cold-brewed coffee. Without any added ingredients it has about 10 to 15 calories per 8 fluid ounces. Or make your own with a few new cold-brew-at-home options. Some popular tasty brands include:

• Grady’s 

• Chameleon 

• Bear State

• Kohana 

• Slingshot Coffee Company 

Check What’s Added
Many brands have started to jazz up their coffees by flavoring them. Starbucks 9.5-ounce Frappuccinos contain reduced-fat milk and sugar, for a total calorie count of 200. Bolthouse Farms Perfectly Protein Mocha Cappuccino Fresh contains low-fat milk, agave, sugar and whey protein, and comes in at 160 calories, 2.5 grams fat, 29 grams sugar and 7 grams protein.

Other brands may seem low in calories, but are using artificial sweeteners or sugar alcohols to do so. For example, Starbucks Low-Calorie Iced Coffee + Milk uses sucralose (a sugar alcohol) to help slash calories to 50 per 11-fluid-ounce bottle. If you like flavor in your to-go coffee, it is best to check the nutrition facts panel.

Watch the Additives
Many coffee drinks add preservatives and additives. Illy Issimo Cappuccino isn’t too bad on the calories, at 110 per 9.5-ounce bottle. However, carrageenan is listed among the ingredients. This thickener and stabilizing agent has been categorized by The Center for Science in the Public Interest (CSPI) as “caution,” as studies have found that certain forms of the additive were linked to intestinal cancer and ulcerations in animals. Illy isn’t the only coffee drink with carrageenan; several other brands also use the additive.

It’s More Than Just a Drink
Many of these cold-brewed or plain coffee drinks are for more than just sipping. You can use them to make ice cream, add flavor to baked goods (like brownies and muffins), or mix into yogurt or add to smoothies.

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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7 Healthy Halibut Recipes

Halibut is one of the lower-cholesterol and -fat seafood options out there. A 3-ounce serving has about 115 calories, 22 grams of protein, 2.5 grams of fat and about 35 milligrams of cholesterol. With a flaky consistency and knack for holding together during cooking, it’s a great fish option for a variety of dishes.

Thai-Style Halibut with Coconut-Curry Broth (pictured above)

Ellie Krieger loves this restaurant-fancy dinner that’s unbelievably easy to make. For the broth, she uses light coconut milk, which has one-third of the fat and calories but the same amount of creaminess as the full-fat version.

Panko-Crusted Halibut with Swiss Chard
Halibut can be very simply prepared with a crunchy breadcrumb topping and served over a bed of sauteed Swiss chard.

Halibut with Tuscan Beans and Endive

With less than 500 calories per serving, this is a refreshing fish dinner that comes together in just 35 minutes.

Broiled Halibut with Ricotta-Pea Puree

Use frozen peas and ricotta cheese to make this creamy puree that’s the perfect complement to flaky halibut.

Halibut Green Curry

Nestle halibut fillets on a bed of kale before cooking. The kale is full of lutein, which is part of the carotenoid family (responsible for yellow, red, and orange pigments in fruits and vegetables). It can provide us with antioxidant and immunity help, but it needs a little fat to be absorbed best by the body (and that’s no problem with this dish, as the coconut milk in the recipe will do the trick).

Fish Tacos with Chipotle Cream

You can use halibut or tilapia for these tacos, which are a great alternative to beef or chicken tacos. They’re topped with a creamy Greek yogurt sauce, plus lettuce, corn and cilantro.

Mediterranean Halibut Sandwiches

You’ll be swapping tuna salad for halibut on the regular after making this recipe from Giada De Laurentiis. She bakes the fillets, then creates a filling with the flaked fish and mayo before adding spicy arugula, all between two pieces of ciabatta bread.

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