A Tailgating Menu That’s Sneakily Healthy

Open your car trunks, dig out your slow cookers and pack your coolers — tailgating season is upon us. And while beer and chips are bound to be part of that roundup, it’s totally possible to add some healthy items to the mix. The key is to sneak in plenty of vegetables, substitute lean meats and beans for higher-calorie proteins, and get in a variety of whole foods. With this tailgating menu, that’s easy to do.

Start off with a solid snacking base. In addition to tortilla chips, bring plenty of carrot and celery sticks and bell pepper spears to dip into this flavorful yet virtuous Five-Layer Mexican Dip.

Then take the chill off with Rachael Ray’s Indian Summer Turkey Chili. Smoky barbecue sauce, grill seasoning blend and chili powder help pack this dish with flavor.

Haven’t you heard? Cauliflower is the new chicken wings. Crunchy roasted cauliflower gets the Frank’s hot sauce treatment in Buffalo Cauliflower with Blue Cheese Sauce.

You’d never guess that these decadent-tasting No-Bake Peanut Butter Chocolate Bars are lighter than similar cookies.

 

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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Taste Test: Gluten-Free Frozen Pizza

If you check the frozen pizza aisle, you’ll see many newcomers to the gluten-free arena. Although gluten-free packaged foods have a bad reputation for lacking flavor, some food companies have stepped up to develop very tasty products. Here is a look at five frozen gluten-free pies.

The Criteria

Cheese or margherita pizza was tasted, depending on availability. Each pizza was rated on a scale from 1 to 5 (5 being highest) on flavor, texture, ingredients and nutrition. For frozen pizza, calories, carbs, fiber, fat and sodium are the nutrients that can make or break the nutrition quality.

Amy’s Single Serve Non-Dairy Rice Crust Cheeze Pizza

Rating: 4.0
Cost: $1.33 per ounce (sold as single 6-ounce serving)
Per serving (one 6-ounce pie): Calories 460; Fat 28 g (Saturated 3 g); Sodium 680 mg; Carbohydrate 46 g; Fiber 4 g
Healthy Eats Take: The rice crust is mighty tasty, with a nice crunch, but the pizza itself is a bit bland. The dairy-free cheese had a tough time melting, even at the high oven temperature recommended. The calories and fat are on the higher side of the bunch, but paired with a side green salad and calorie-free beverage (like water or unsweetened iced tea) this can be part of a healthy eating plan. Amy’s also has more fiber per serving than the other brands, though it’s tough to tell from where it comes from.

Glutino Duo Cheese Gluten Free Pizza

Rating: 3.5
Cost: $1.08 per ounce  (sold as single 6.17-ounce serving)
Per serving (one 6.17-ounce pie): Calories 410; Fat 19 g (Saturated 8 g); Sodium 660 mg; Carbohydrate 48 g; Fiber 3 g
Healthy Eats Take: With a bland flavor and mushy dough, this wasn’t a favorite. The calories, fat and sodium are reasonable for a meal, but the saturated fat is higher than some of the other brands.

Udi’s Three Cheese Pizza

Rating: 4.5
Cost: 75 cents per ounce (sold as 10-ounce pie)
Per serving (5 ounces): Calories 330; Fat 16 g (Saturated 7 g); Sodium 330 mg; Carbohydrate 37 g ; Fiber 2 g
Healthy Eats Take: This tasty pizza is very flavorful, with lots of oregano in every bite. The dough is made of a combination of brown rice and potato starch, and is mighty tasty. The sodium is also much lower than the rest.

 

Daiya Margherita Pizza

Rating: 3.5
Cost: 61 cents per ounce (sold as 16.3-ounce pizza)
Per serving (5.43 ounces): Calories 370; Fat 15 g (Saturated 4 g); Sodium 650 mg; Carbohydrate 53 g; Fiber 3 g
Healthy Eats Take: This dairy-free, soy-free and gluten-free pizza has a crunchy, flavorful crust, but the non-dairy cheese doesn’t melt well and has a bland flavor. The calories, fat and saturated fat are well-balanced for a meal (paired with a soup or salad), but the sodium and carbs are on the higher side — especially since the serving size is smaller than that of some of the other brands.

Against the Grain Gourmet Three Cheese Pizza

Rating: 4.5
Cost: 50 cents per ounce (sold as a 24-ounce pizza)
Per serving (4.8 ounces): Calories 390; Fat 22 g (Saturated 7 g); Sodium 420 mg; Carbohydrate 30 g; Fiber 1 g
Healthy Eats Take: Although the serving size is the smallest of all the brands, the flavor is tremendous and is reminiscent of gluten-filled pizza. The crust is tapioca starch, milk, eggs and canola oil and has a crunchy mouthfeel. As this pizza is sold as a 24-ounce pie, it’s a cost-friendly way to feed a family — with or without gluten allergies.

Honorable Mention: Freschetta’s 4 Cheese Medley Pizza

One serving of this pizza (one-quarter of the pie) has 330 calories, 13 grams of fat, 7 grams of saturated fat and 680 milligrams of sodium. Although the sodium is on the high side, it’s one of the tastiest gluten-free pizzas around. The crust is made from a combo of rice flour, rice starch and tapioca starch and has a fabulous mouthfeel.

 

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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50 Vegetarian and Plant Based Protein Sources

One of the most frequent questions I get when I tell people I’m vegetarian is: “But then where do you get your protein?”

It’s common knowledge that meat is a great source of protein, but you don’t actually need to eat meat to get enough protein! Somehow, being vegetarian has become synonymous with just eating leaves (which do have protein btw ) — but it’s a myth that vegetarians don’t get enough protein. Additionally, vegetarian sources of protein can be healthier for you in that they’re lower in bad fats and cholesterol.

Protein is super important to our diet:

• It helps promote cell growth and repair. Hair and nails are mostly made of protein.
• You need it to make enzymes, hormones and other body chemicals.
• It is an important building block of bones, muscles, cartilage, skin, and blood.
• It takes longer to digest than carbohydrates, helping you feel fuller longer and on fewer calories (a plus for anyone trying to lose weight).

Can you believe there are 50 sources of plant-based protein, and that’s not even counting vegetarian-friendly protein sources like dairy and eggs! You’d be surprised how much protein some of these vegan and veggie friendly sources have: 5g of protein for 1 cup of spinach anyone? I’ve teamed up with one of the bloggers at Healthy Indonesia to create this infographic which is a helpful reminder of all of the plant based protein sources out there. Now go eat some greens!

Source: nutritiondata.self.com, Healthy Indonesia

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Pumpkin Pie Overnight Oats

Fall is upon us — although depending on where you live, the only indication of the changing season might be the calendar. Nonetheless, it’s time to slowly transition from filling our baskets with tomatoes and summer squash to the plethora of autumn harvest foods that are prime for cooking.

Cooler weather and darker mornings mean it might be tempting to stay cuddled up in bed instead of spending time making breakfast. But with overnight oats, you can get a later start to the day and still enjoy a hearty meal.

This step-by-step tutorial shows you how to make perfect overnight oats, which will be your breakfast foundation. Once you get the basics down, you can experiment with flavor combinations. Today I’m sharing three creamy fall-inspired creations. As pumpkin-flavored everything is everywhere, your first meal of the day might rely on a pumpkin spice latte, pumpkin bread or some other sweet treat that is sure to spike your blood sugar levels, then lead to a midmorning crash.

These delicious and healthy pumpkin-flavored overnight oats made with warm autumn spices contain a well-balanced combination of all three macronutrients — carbohydrates, protein and fat — so you can start the day right. But of course, fall isn’t just about pumpkins, so there’s also a delicious apple pie spin for those who love orchard pickings.

Pumpkin Pie Overnight Oats
1/3 cup old-fashioned rolled oats (gluten-free, if needed)
1/3 cup pumpkin puree
1/3 cup almond milk
1 teaspoon chia seeds
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1 teaspoon maple syrup
Toppings: pecans, maple syrup

Per serving (without toppings): Calories 186; Fat 4 g (Saturated 0 g); Sodium 63 mg; Carbohydrate 33 g; Fiber g; Sugars 6 g; Protein 5 g

Pumpkin Cheesecake with Gingersnaps Overnight Oats
1/3 cup old-fashioned rolled oats
1/3 cup pumpkin puree
1/3 cup almond milk
1 teaspoon chia seeds
2 teaspoon softened cream cheese
1/2 teaspoon cinnamon
1 teaspoon maple syrup
Toppings: crushed gingersnaps, orange zest, maple syrup

Per serving (without toppings): Calories 200; Fat 5 g (Saturated 1 g); Sodium 93 mg; Carbohydrate 33 g; Fiber 7 g; Sugars 8 g; Protein 6 g

Apple Pie Overnight Oats
1/3 cup old-fashioned rolled oats
1/3 cup plain coconut yogurt
1/3 cup almond milk
1 teaspoon chia seeds
1 teaspoon cinnamon
1/4 teaspoon vanilla extract
1 teaspoon maple syrup
Toppings: 1/2 apple, walnuts, maple syrup

Per serving (without toppings): Calories 189; Fat 6 g (Saturated 3 g); Sodium 124 mg; Carbohydrate 31 g; Fiber 9 g; Sugars 3 g; Protein 5 g

Method for All of the Recipes:
Add all of the ingredients, except toppings, to a jar or other container, then give them a good stir. Refrigerate overnight or at least 5 hours. In the morning, add additional liquid if you’d like. Once you achieve the desired consistency, add the toppings.

 

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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Do You Need a High-Speed Blender?

Are you tempted to buy a high-speed blender but apprehensive about making the financial commitment? We don’t blame you. Here are five questions to ask yourself before you make the investment.

Defining High Speed

The short and sweet explanation is that high-speed blenders are just more powerful. The motors have more horsepower and the blades are more legit. They also typically have a larger canister size and offer various accessories like to-go cups and tampers to help blend ingredients.

 

Question 1: Are you a loyal smoothie maker?

Seriously loyal? If you’re making smoothies multiple times a week and use a wide variety of course ingredients like seeds, vegetables and nuts, then you would probably benefit from a powerful blender.

 

Question 2: Can your traditional blender keep up with you?

Have you gone through a series of blenders that have quickly become busted, broken or burned out? Many decent quality appliances can’t keep up with a truly dedicated blending enthusiast. If this sounds like you, then the answer should be getting clearer.

 

Question 3: Do you like getting saucy?

If you’re into making smooth sauces, salad dressings, velvety soups and even the occasional frozen cocktail, nothing does it quite like a high-class blender.

 

Question 4: Are you interested in homemade flours and nut butters?

High-powdered blenders have the functionality to grind grains into flours and nuts into creamy butters.

 

Question 5: Do you like to think outside the box?

Are you intrigued by the idea of whipping up ice cream, dairy-free milk alternatives and whole fruit juices, in minutes? If the answer is yes, it’s time to pull the trigger.

 

Brand-Name Options

The cost of a high-speed blender can be anywhere from $200 to more than $600. Vitamix is the gold standard, but it’s not your only option. Wolf, Breville, Ninja and Blendtec brands also offer solid models.

The best way to find the right blender for you is to do your homework, read reviews and shop around. Some brands even sell reconditioned models at a discounted price.

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: The Melting Pot

Got fondue on your mind? Check out our list of do’s and don’ts before your next trip to this ever-popular chain.

Cheese

Each pot of cheesy goodness is served with bread and vegetables, and you can even tack on some cured meats — to save calories, gravitate more toward the veggies!

Order This: Spinach Artichoke — at least there are some vegetables displacing some of the cheese, and this one is made without alcohol. The portions here are anything but skimpy, so be prepared to share with the table.

Not This: Wisconsin Trio — lots of high-fat cheese, plus more calories from wine and sherry.

Entrees

Meat and fish come to the table raw so that patrons can dunk and cook them in hot liquid. Be mindful of the food safety risks and try not to contaminate your table and hands with raw meat!

Order This: Order up lean meats like All-Natural Breast of Chicken, Memphis-Style BBQ Pork Medallion, Salmon Filet or Pacific White Shrimp. There’s also a Good Earth Vegetarian option that includes protein-packed goodies like edamame and tofu. Opt for the broth-based cooking liquids to prevent the addition of even more calories.

Not This: Higher-fat meats like Honey-Orange Duck Breast and Andouille Sausage will rack up the calories. Also shy away from the Bourguignonne-style cooking method, which involves battering and frying your entree selection. Entrees also come with a wide variety of sauces, most of which are filled with high-fat and/or high-sugar ingredients — use them sparingly, if at all!

 

Dessert

It wouldn’t be a fondue meal without chocolate, but keep in mind that you’ve already taken in quite a few calories by this point. All fondue is served with a smorgasbord of dippers, including fresh fruit, fancy pastries, cake and other baked goods. As with the cheese fondue, plan on sharing and opt for mostly fresh ingredients like fruit; the calories are much lower, and there are plenty of those in the chocolate!

Order This: Savory Strawberry and Pure Dark Chocolate are the simplest and cleanest menu items.

Not This: Cookie N’ Cream Marshmallow Dream and Flaming Turtle may sound tempting but are really crazy concoctions of chocolate plus more high fat ingredients like caramel, nuts, and cookies.

 

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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Water Fight: These Are the Latest Beverages to Keep You Hydrated

Whether you’re exercising or just working up a sweat on your commute to work, summer is prime time to focus on staying well-hydrated. You could just hit the sink to fill your water bottle, but considering all of the other options now available may leave you wondering if there isn’t something better to drink.

“When we perspire heavily, we’re losing fluid and also electrolytes, such as sodium, potassium and magnesium,” explains Tara Collingwood, R.D., a sports dietitian in Orlando and co-author of Flat Belly Cookbook for Dummies (Wiley 2014). “Regular water will replace the fluid, but not the electrolytes.” For bouts of intense, endurance exercise (running a marathon, for example) it might be worth downing a sports drink to fully replenish those important electrolytes. But what about when you just want hydration — maybe with a little something extra? Here’s a rundown of what’s on the water menu.

Birch Tree Water (pictured above)
One of the newer players in the water scene, this beverage is made from the liquid sap harvested from birch trees, mainly in Eastern Europe and Scandinavia. Possibly because it’s tough to find in the United States, it’s also incredibly in demand among thirsty trendsetters. According to Collingwood, it does contain some zinc, copper and potassium, but no sodium. And the sugar content is mostly from fructose, which is the same as the naturally occurring sugar found in fruit.

Try It: Sealand Birk

Maple Water
Similar in many ways to birch tree water, maple water is what comes out when you tap into a maple tree. It is also rich in several trace minerals, including high amounts of manganese. The sugar content is from sucrose (the same compound that’s in table sugar), meaning maple water falls slightly higher on the glycemic scale than birch water. “Both of these tree waters will be hydrating and a little bit sweet, but most of the health and nutrition claims aren’t currently backed up with hard science,” says Collingwood.

Try It: Drink Maple

Coconut Water

While coconut water doesn’t contain much sodium, it is high in another important electrolyte: potassium. “It’s great for hydrating, and the potassium will help alleviate muscle cramping,” says Collingwood. Just watch out for flavored versions that may contain added sugar.

Try It: O.N.E. Coconut Water

Caffeinated Water
It seems like a great idea to get your hydration plus a caffeine buzz to keep you going, all in the same drink. “Caffeine does stimulate your brain and your muscles and can help boost performance,” says Collingwood. “But it’s a false energy and there are risks to mixing too much caffeine with exercise.” Caffeine raises your heart rate and blood pressure — as does exertion — so combining the two can make your heart work overtime. Caffeine is also a diuretic, so water that contains it won’t hydrate you quite as much as a decaffeinated version.

Try It: HiBall Energy Sparkling Energy Water

 

Hydrogen water
Another newcomer on the water scene is H2O that’s infused with additional hydrogen. The theory is that hydrogen acts like an antioxidant in the body, protecting it from cellular damage and helping to prevent a variety of health issues. “There’s no evidence that hydrogen-infused water will hydrate you better or help you recover from exercise better,” says Collingwood. As for its other claims? “I would say the jury is still out,” she says.

Try It: HFACTOR Hydrogen water

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

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Nutrition News: Fast-Food Kids, Vegetable Supply, Plate Size Matters

Frightening fast-food facts
If you think America has been easing off its love affair with fast food, a new CDC report offers bracing news: On any given day, according to the study, more than one-third (34.3 percent) of all U.S. kids and teens (ages 2 to 19) scarf down some kind of fast food — a number that has remained relatively stable over the past 15 years, despite our cultural push for more healthful eating. And while almost 12 percent of kids and teens got fewer than 25 percent of their daily calories from fast food, nearly 11 percent of them got between 25 and 40 percent of those calories from it — and 12 percent of them gobbled up more than 40 percent of their daily calories from places that traffic largely (though of course not exclusively) in burgers, fries, sodas and the like. Gulp.

Veggie alarming news
Speaking of our predilection for fries and ketchup, another government study, this one from the USDA’s Economic Research Service, has determined that potatoes and tomatoes, much of them frozen or processed, account for about half the vegetables available for U.S. consumption. Add lettuce and that number rises to around 60 percent of the vegetables available in the U.S. That means the U.S. food system may not be providing Americans with the amount or variety of the vegetables its government’s dietary guidelines recommend. Adults are supposed to consume 2.5 to 3 cups of vegetables — a varied mix of them, including lots of dark, leafy greens — per day, according to USDA dietary guidelines, yet the agency has concluded that only 1.7 cups of vegetables — mostly potatoes, tomatoes and lettuce — per person are available. Bigger gulp.

Serve it small
Time to shop for smaller plates? A large study review has determined that adults consistently eat more food when they are given bigger portions, plates or silverware. The effect held for men and women, for those who are overweight and for those watching their weight, but, interestingly, not for children. “It’s important to be aware of environmental influences and to consider what you put on your plate or purchase … and … to encourage shops and restaurants to serve smaller portions,” lead author Gareth J. Hollands, of the University of Cambridge, told The New York Times. The authors estimate that reducing the size of portions, packages and tableware could shrink daily caloric intake by as much as 13.5 percent in the U.K. — and by even more stateside.

 

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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5 Surprising Fall Veggies

Move over, Brussels sprouts: You’re not the only fall veggie that makes for delicious mains and side dishes this time of year. Indeed, there are tons of vegetables out there that simply don’t get as much love as fall favorites like squash, sweet potatoes and Brussels sprouts. Take turnips, which can seem intimidating but are actually a wonderful addition to soups, sauteed vegetables and more. Ready to shake things up? Here’s how to use five out-of-the-box fall veggies. Beware: They just might steal the show!

Surprising Veggie: Curly Kale

How to Try It: Healthy Eggplant and Kale Parmesan (pictured above)

Eggplant Parmesan doesn’t have to be totally unhealthy. In this virtuous update, the eggplant is dipped in a healthy breading comprised of almond flour and egg whites. Adding curly kale to the tomato sauce adds nutrients and a satisfying texture.

Surprising Veggie: Belgian Endive

How to Try It: Salad with Roasted Root Vegetable Vinaigrette

Belgian endives are beautiful and make a great addition to any salad. Here they’re combined with romaine and radicchio leaves and tossed in a savory vinaigrette consisting of apple cider vinegar, maple syrup, and roasted carrots, parsnips and shallots.

Surprising Veggie: Ginger

How to Try It: Shrimp and Snow Pea Salad

Ginger’s strong flavor and aroma can be intimidating, but when harnessed well, ginger is the perfect complement to many dishes. Try it in a zesty salad dressing that’s tossed with steamed snow peas, shrimp, radishes and scallions.

Surprising Veggie: Kohlrabi

How to Try It: Cabbage Kohlrabi Slaw

Packed with vitamin C and potassium, kohlrabi is a cruciferous vegetable that has the texture of a radish but the sweetness of jicama. This recipe is a super-easy way to try kohlrabi. Simply cut a kohlrabi bulb into matchsticks and toss with shredded cabbage and a lemon-dill dressing for a crunchy slaw that’s anything but boring.

Surprising Veggie: Turnips

How to Try It: Glazed Carrots and Turnips

Turnips are a versatile and delicious root vegetable. In this simple yet tasty recipe, they’re simmered with carrots in a warm, buttery glaze.

 

Abigail Libers is a freelance writer and editor living in Brooklyn. She is also the creator and editor of notesonfatherhood.tumblr.com.

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Butternut Squash and Bacon One-Pot Pasta

As sweater season descends upon us, we usher hearty flavors into our kitchen. Pasta enveloped in a thick, rich sauce of butternut squash and bacon seems just right for this time of year. 

This butternut Alfredo-style sauce is velvety-smooth and satisfying, but it’s far from heavy. In fact, it’s actually healthy. The dish packs 5 grams of fiber and a whopping 100 percent of your daily value for vitamin A. Yes, you will use a bit of bacon, but because you’re swapping out the butter you’d normally use to make the classic Alfredo sauce — and using the same amount of bacon fat instead — it’s basically a wash in terms of calories. Happily, the scant 1 tablespoon of bacon fat infuses the entire dish with smoky yumminess.

If you thought that was a cool trick, try this healthy hack: Microwave the butternut squash — whole — to soften the tough skin before slicing; you’ll save yourself from a potential knife injury. (Microwaving the squash also saves on cooking time, making this dish a fairly quick dinner fix.)

But the best part of the entire recipe might be this: There’s only one large pot to wash at the end.

Butternut Squash and Bacon One-Pot Pasta
Makes 6 to 7 servings

Ingredients:
1 medium butternut squash
13 ounces (3 1/2 cups or about 1 box) penne pasta*
2 pieces center-cut bacon, chopped
1 tablespoon all-purpose flour
3/4 cup 1% low-fat milk, warmed 30 seconds in microwave
1/2 cup shredded Parmesan cheese, plus more for serving
1 teaspoon fresh thyme (or 1/2 teaspoon dried thyme)
1/2 teaspoon salt
1/4 teaspoon ground black pepper
Directions:

Using a fork, poke a few holes in skin of squash. Place entire squash in microwave and cook on high power for 5 minutes. Remove squash using towel or oven mitts and allow to cool for a few minutes.

Place squash on cutting board and hold warm squash with oven mitt (or latex dishwashing glove) , slice squash in half and scoop out seeds. Place one squash half face-down on a microwave-safe plate and cook on high power in the microwave for 3 to 5 minutes until soft. (Reserve second squash half for another use.)

Scoop cooked squash into a blender or food processor and puree with about 3 tablespoons water until smooth; set aside. (Makes about 1 1/2 cups puree.)

In a large pot, cook penne (whole-grain and regular white pasta together) according to directions on the regular pasta box (as it takes a little longer to cook than whole-grain pasta). Drain pasta, reserving about 1/2 cup pasta water.

In same large pot, brown bacon over medium-high heat. Remove bacon to a paper-towel-lined plate, reserving bacon fat (about 1 tablespoon).

Whisk flour into bacon fat over medium heat. Slowly whisk in warm milk and cook, stirring, until beginning to bubble. Cook, stirring, about 2 minutes, until thick. Reduce heat to low and stir in reserved squash puree; cook until warm, about 2 minutes. Stir in cheese, thyme, salt, pepper and 1 to 2 tablespoons pasta water if sauce seems too thick. Gently toss in pasta and reserved bacon. Serve with additional shredded cheese if desired.

* For the best flavor and good nutrition, use half whole-grain and half regular white pasta.

Per serving (1/7 of recipe made with half whole-grain and half regular pasta without additional shredded cheese on top): Calories 285; Fat 6 g (Saturated 2 g); Sodium 336 mg; Carbohydrate 47 g; Fiber 5 g; Sugars 4 g; Protein 12 g

 

Serena Ball, MS, RD is a registered dietitian nutritionist. She blogs at TeaspoonOfSpice.com sharing tips and tricks to help readers find cooking shortcuts for making homemade, healthy and delicious meals. She develops recipes with moms and families in mind.

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6 Healthy Treats to Make After Apple Picking – Fall Fest

Ready your wicker baskets and little red wagons: It’s apple-picking season. If you’re planning a trip to your local orchard, you’re probably already dreaming about the wonderfully sweet, tart and spicy treats you can make once you get your apples home. Maybe they’re destined for a good old-fashioned pie — or maybe you’ll bake them whole with a medley of comforting fall spices. Of course, the butter and brown sugar used in most apple dishes are just as desirable as the apples themselves. Even if you’re using the new season as an opportunity to get back into good eating habits, you don’t have to miss out on this fun autumn pastime. With a few simple modifications, you can make your favorite apple dishes a light treat rather than a once-in-a-while indulgence. From sweet Fujis to tart Granny Smiths, here are six healthy ways to use up your freshly picked apples this fall. Flat Apple Pie with Perfect Pie Crust Deep-dish apple pie is certainly delicious, but it can be a bit cumbersome to eat. Ree Drummond makes a flat apple pie with a crisp, firm crust that’s perfect if you’re looking to grab a slice on the go. By simply reducing the amount of crust involved, you’ll also reduce the number of calories. Baked Apples with Rum and Cinnamon Alex Guarnaschelli bakes cored Granny Smith apples in a buttery, spicy glaze that more than makes up for the total absence of pie crust. She suggests eating these baked apples with rum raisin ice cream, because she loves the flavor combination, but vanilla ice cream or lemon sorbet would be delicious, too. Applesauce Empanadas Take Melissa d’Arabian’s dessert empanadas on your next tailgating excursion — or sneak one into your child’s lunchbox for a sweet surprise. Depending on how much time you have, you can fill the tender cream cheese crust with either store-bought or homemade applesauce. Homemade Applesauce Speaking of applesauce, Ina Garten’s homemade version is out of this world and so worth the 20 minutes of prep work. She uses cinnamon, allspice and freshly squeezed orange juice to enhance the flavor for very few extra calories. Apple Muffins Replacing butter with applesauce in these sweet and fragrant muffins doesn’t just make them more nutritious — it also makes them moist and deepens their apple flavor. Enjoy them for dessert, or as a sweet on-the-go breakfast. Mulled Cider Many orchards bottle and sell fresh apple cider using their own harvest. If you come away from your apple-picking adventure with a few bottles of cider, try mulling it into this classic fall party drink. Bobby Flay uses a combination of allspice, cinnamon and cloves to create the signature blend of comforting fall flavors.

For more fall apple dishes, check out these recipes from our friends:

The Lemon Bowl: Sparkling Apple Cider Punch
Creative Culinary: Boozy Apple Crisp
Homemade Delish: Apple Chips
Daisy at Home: Fall Farmer’s Market Salad
Virtually Homemade: Gluten-Free Salted Caramel Apple Bars
TasteBook: Caramel Baked Apples with Cinnamon-Oat Crumble
Napa Farmhouse 1885: “Grownup” Caramel Apples
Red or Green: Caramel Apple Spiced Shortcakes
Big Girls, Small Kitchen: Whole Grain Oat & Millet Pancakes with Shaved Apples
Domesticate Me: Roast Chicken, Apple and Brie Grilled Cheese
Taste with the Eyes: Classic Apple Tarte Tatin with Cognac and Crème Fraîche
FN Dish: Quickest, Easiest Apple Dessert Recipes

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The European Meal Plan You Should Try

What you eat makes a difference not just for your health, but the health of the planet. This idea is central to Livewell 2020: a diet proposed by the World Wildlife Fund to help reduce greenhouse emissions and support Europe’s climate-change targets. Although this plan hasn’t made waves stateside, we in America could learn a thing or two from these six principles and help make ourselves — and our planet — healthier:

1. Eat more plants: That means vegetables, fruits, whole grains and beans. Producing plant foods tends to create fewer carbon emissions than meat.

 

2. Eat a variety of foods: It’s easy to get stuck in a rut, but keeping a diversified plate is good for you. When it comes to plant foods, eat a variety of colors and eat with the seasons.

 

3. Waste less food: Plan for leftovers and don’t overbuy perishable foods. As the WWF points out, one-third of food is lost or wasted.

 

4. Moderate your meat consumption, both red and white: Animal proteins can have their place in a healthy diet, but they have a higher carbon impact. One way to eat less meat and poultry is to add other types of proteins to your meals: Beans, nuts and peas are all good plant proteins.

 

5. Buy food that meets a credible certified standard: There are a number of standards out there, from fair trade to certified humane. Buying food that’s been monitored and certified by a third-party organization can help you make better choices.

 

6. Eat fewer foods high in fat, salt and sugar: This one’s a no-brainer for your health. There’s increasing evidence to show that eating too many sweets, fried foods and cured meats is bad for us. And these foods are frequently ones that have been more heavily processed — meaning they’ve had a longer time in the supply chain (not exactly the most eco-friendly situation).

 

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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Spicy Tomato, White Bean and Vegetable Stew

Now that fall is here, soups are back on the menu! This is one of our family’s favorite soups: it’s hearty, spicy, healthy, satisfying, and has great texture: crunchy (from the veggies) and creamy (from the white beans and parmesan). It’s just all-around feel good food.

I made this soup for the first time years ago, when I first started blogging and cooking. The husband, who at that time was skeptical about the extra veggies I added to the recipe, said “I wish my stomach was bigger so I could eat more of this soup!”

It was a nice endorsement from someone who used to live on Taco Bell and Frozen Pizzas, to say the least Fast forward a few years later, and the husband still loves this soup – and now Layla loves it too!

This recipe is great because it’s super easy to make, takes only 30 minutes, and it’s a great vehicle for “sneaking” extra veggies into your diet. The tomato and white bean base makes it conducive to adding just about any vegetables into the soup. I chose carrots, bell peppers, kale, and red onions – but you can really use anything you’d like.

I was originally inspired to create this stew by a recipe I saw on the Food Network, from Giada De Laurentiis. I made a quite a few modifications to the recipe, but the base and spice mixture is inspired by the original recipe from Giada.

I topped the soup with a sprinkle of Parmesan Cheese, and served it with Alexia’s All Natural Garlic Bread. I love Alexia’s frozen products – they don’t have any weird ingredients in them, and they taste delicious.

And now, on to the stew. My modified recipe is below and the original is here. Hope you enjoy it as much as we did!

The Ingredients

• 1 tbsp extra virgin olive oil
• 3 carrots, peeled and chopped
• 1 red onion, chopped
• 2 bell peppers (any color), chopped
• 6 cloves garlic, minced
• 1 box baby kale, chopped
• 28oz can crushed tomatoes with Italian spices
• 1-2 cups low sodium vegetable broth (more if needed)
• 1 15oz can cannellini beans, drained and rinsed
• 1 15oz can navy beans, drained and rinsed
• 1/2 cup dry small whole wheat pasta (I used penne and then cut the penne into smaller bits when it was cooked)
• 1/4 tsp crushed red pepper flakes
• 1/2 tsp salt
• 1/2 tsp freshly ground black pepper

The Directions

Step 1: Warm the olive oil in a large soup pot over medium heat and chop your veggies. Meanwhile, boil water for your pasta in a separate pot.

Step 2: Add the carrots, peppers, onion, and garlic and saute until soft, about 5-10 minutes. Add in the kale, cook 2-3 minutes.

Step 3: Add the crushed tomatoes, broth, beans, and spices (red pepper flakes, salt, pepper). In the separate pot of boiling water, cook your pasta.

Step 4: Simmer the stew for 20 minutes on medium-low heat. When the stew is close to done, stir in the pasta (note: I cut each penne pasta in half once it was done cooking – to make them smaller and match the size of the other ingredients in the soup).

Step 5: Cook everything together for another 5-10 minutes on low (be careful not to overcook the pasta though!)

Step 6: Ladle into bowls, and top each bowl with 1 tbsp of freshly grated parmesan cheese.

This is a healthy, balanced meal that even the most die-hard junk-food lovers will enjoy!

Print

Spicy Tomato, White Bean and Vegetable Stew

Total Time: 60 minutes

Yield: 6 servings

Calories per serving: 288

Fat per serving: 5.7g

Nutritional Info Per Serving: 288 Calories, 5.7g Fat (1.4g Saturated), 600mg Sodium, 49.5g Carbs, 15.1g Fiber, 4.2g Sugar, 15.1g Protein

Ingredients

• 1 tbsp extra virgin olive oil
• 3 carrots, peeled and chopped
• 1 red onion, chopped
• 2 bell peppers (any color), chopped
• 6 cloves garlic, minced
• 1 box baby kale, chopped
• 28oz can crushed tomatoes with Italian spices
• 1-2 cups low sodium vegetable broth (more if needed)
• 1 15oz can cannellini beans, drained and rinsed
• 1 15oz can navy beans, drained and rinsed
• 1/2 cup dry small whole wheat pasta (I used penne and then cut the penne into smaller bits when it was cooked)
• 1/4 tsp crushed red pepper flakes
• 1/2 tsp salt
• 1/2 tsp freshly ground black pepper

Directions

1. Warm the olive oil in a large soup pot over medium heat and chop your veggies. Meanwhile, boil water for your pasta in a separate pot.
2. Add the carrots, peppers, onion, and garlic and saute until soft, about 5-10 minutes. Add in the kale, cook 2-3 minutes.
3. Add the crushed tomatoes, broth, beans, and spices (red pepper flakes, salt, pepper). In the separate pot of boiling water, cook your pasta.
4. Simmer the stew for 20 minutes on medium-low heat. When the stew is close to done, stir in the pasta (note: I cut each penne pasta in half once it was done cooking - to make them smaller and match the size of the other ingredients in the soup).
5. Cook everything together for another 5-10 minutes on low (be careful not to overcook the pasta though!)
6. Ladle into bowls, and top each bowl with 1 tbsp of freshly grated parmesan cheese.

Notes

Adapted from Giada De Laurentiis

3.1

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Recipe by: The Picky Eater, pickyeaterblog.com

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