8 Healthy Food Trends to Look for in 2016

Food trends come and go. While many are fabulous, others make you scratch your head in disbelief. The healthy food trends forecast for 2016 were created to help fit into your hectic lifestyle and also enjoy indulgences (in moderation, of course). Here’s what you’ll be seeing in the upcoming year.

1. Finer Fast Food
Fast-food fare will be getting a makeover. Some new quick-service joints will be serving up delicious food with good-for-you ingredients at a reasonable cost. Better sandwiches, healthier burgers, falafel, grain bowls and tacos are all on the menu. Think places like BareBurger, Freshii and B. Good.

2. Front-Door Delivery
You will now be able to get pretty much anything delivered to your front door by using new apps. With a touch of a button, you can have groceries, meal prep, prepared meals and takeout delivered. Even food trucks will make house calls to deliver fresh food right to you. Many will also cater to healthy-eating preferences like paleo, vegan and local fare.

3. #Plantstrong
It’s forecast to be the year of plant protein and vegetarianism. You’ll see all types of foods made from beans, peas, lentils and nuts. There already has been a huge explosion of bean and lentil chips, but more are on the way! Chia is another ingredient you’ll be finding in your snack foods.

4. Decreasing Food Waste
About one-third of the American food supply goes into the trash. Restaurants, chefs and home cooks are looking for ways to minimize food waste. “Ugly” fruit and veggies will even make it to a prominent spot on your table — those are the fruits and veggies that are not pretty enough to show up in your grocery store’s produce aisle.

5. Kids in the Kitchen
Cooking is part of everyday life for youngsters (not something that only Mom does), and there will be more cooking shows geared toward the entire family. You’ll be seeing kids cooking side-by-side with adult chefs, as well as pint-sized food critics doing reviews and kids attending cooking camp.

6. Visual Recipes
Recipes are getting made over into pictures, Vine recipes and Instagram video recipes. You’ll also start seeing books combining recipes with essays, music or even comics.

7. Hawaiian and Tropical Food
Mai tais and pina coladas are making a comeback, along with other rum-based cocktails. Dishes with pineapples, plantains, guava and lots of coconut will be on restaurant menus. You’ll see some of the retro dishes, but also lots of creative spins.

8. Puckery Foods
The bold flavors of astringent and puckery foods will be front and center. Think greener coffees, pomegranate, unripe fruit, walnuts and Sichuan peppercorns. Sour beer will also be popular, especially since fermentation and wild yeast were very popular last year.

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/1YRacf2

9 New Year’s Resolution Diet Mistakes You’re Already Making

Don’t be duped by bad diet advice. To achieve optimum health in the new year, steer clear of these diet don’ts, and stick with our advice on what to do.

Going on a Diet
This implies you’ll sometime go off the diet. Diets don’t work because of this on/off mentality. Many people actually gain back the weight they lost — and then some — after they stop their diet. Instead, find a diet — i.e., a way of eating — that you can live with.

Cutting Out Food Groups
The healthiest “diets” are ones with a variety of whole foods. When you nix entire groups of food (dairy, grains, fruit, etc.) you can potentially set yourself up for nutritional deficiencies as well as an unhealthy way of thinking about food.

Eating Too Few Calories
If cutting calories helps you lose weight, cutting a lot of calories must help you lose more weight, right? Wrong. When your calorie intake goes too low, your weight loss can actually slow. That’s because your body’s “starvation mode” kicks in — slowing your metabolism and hanging on to energy (ahem, fat) for dear life.

Eating Fake Foods
The healthiest way to eat (and lose weight), bar none, is going to be to retrain your palate to eat good, whole, “real” foods. “Lite” diet foods are often loaded with fake sugars and filler ingredients that won’t leave you feeling satisfied in the way “real” fiber- and protein-rich food will.

Letting Someone Else Be the Expert on Your Body
I get it; if you feel like you have weight to lose, it’s hard to trust yourself … because you’re the one who put the weight on in the first place. But by putting your trust in diet books, you’re ignoring the person who knows your body the best: you. Chances are if you eat when you’re bored, stressed or sad, or you feel uncomfortably full after eating, or you eat vegetables as an afterthought (if at all), you’re not really paying attention to you, the expert.

Putting Food Into “Good” and “Bad” Categories
For a sustainable “diet” (a way of eating long-term), all foods need to be on the table. The key is to make the bulk of your diet healthy — lots of vegetables, lean protein, healthy fats, and smaller amounts of healthy carbs (fruit, whole grains, starchy vegetables) — so that when you want to have a doughnut or a whole-milk latte or a piece of really good cheese, there’s room for it.

Setting Overly Broad Goals
“Lose weight” is not the best goal. How much do you want to lose, by when, and, most importantly, what are the sub-goals, i.e. actionable, measurable steps? One example: “Eat five servings of vegetables each day this week.”

Getting Swayed by Healthy-Sounding Foods
Salads are not always the healthiest options. Likewise, foods with virtuous-sounding labels, like “vegetarian,” “organic” and “local” are not always the healthiest or lowest-calorie choices. Be a smart consumer by looking up nutrition facts for the chains you go to frequently, and get some basic nutrition education so you can get a better idea of what’s in your food.

Skipping Meals
Eat every three to four hours to keep your metabolism revved. When you skip meals, that slows your metabolism down and also makes you extra hungry when you do eat, priming you to overeat.

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.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/22yquZL

6 Kitchen Hacks for Champagne

After you pop the cork for all the holiday festivities, don’t let the leftovers fizzle! Save the extra bubbly for these innovative culinary goodies.

Gelatin

Give this kid favorite a grown-up spin, layered with fresh fruit and whipped cream.

Recipe: Raspberry-Melon Gelatine Royal

 

Vinegar

Leftover champagne and wine can be fermented into a very special batch of vinegar. It takes a couple of months to mature, so you can be enjoying your homemade concoction by early spring.

Recipe: How to Make Homemade Vinegar

 

Granita

Transform this popular bevvie into a frozen treat. Serve with fresh berries for an upscale holiday dessert.

Recipe: Champagne Granita

 

Soup

Make a refreshing and elegant appetizer. Since fresh peaches aren’t in season, use frozen instead.

Recipe: Champagne Peach and Mint Soup

 

Cake (and Frosting!)

Yes, you can bake with champagne (or in this case, its close cousin – Prosecco)! Use this sparkling vino as the liquid for a store-bought cake mix and then combine a few more splashes with powdered sugar for a spectacular glaze.

Recipe: Prosecco Pound Cakes with Sparkling Glaze

 

Poaching Liquid

Move over, water and broth: Champagne can also be used as a cooking liquid for fish and poultry. This brilliant recipe courtesy of PreventionRD.com also includes a creamy champagne-infused sauce.

Recipe: Poached Salmon with Champagne Cream Sauce

 

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.

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

Can Beer Be a Part of a Healthy Diet?

Frosty craft beers are hotter than ever, and there’s way more to them than just cracking one open to watch the game. Beer enthusiasts are touting their favorite specialty batches for everything from food pairings to exercise recovery. Can these popular brewskis be part of a healthy diet?

Nutrition Facts
Beers will vary by ingredients, flavor, color and alcohol content. On average a regular beer (5 -percent alcohol) contains 150 calories and 13 grams of carbs. A light beer (4 percent alcohol) comes in at closer to 100 calories with 5 grams of carbs. While booze isn’t exactly the key to a healthy diet (those calories can add up quickly!), there’s solid evidence that moderate alcohol consumption (one drink a day max for gals and two a day max for guys) can benefit heart health.

Classes of Beer
Beer is made from a combination of water, malt (usually malted barley), hops and yeast that is fermented to bubbly perfection. These elements create a beverage that can be various combinations of sweet, bitter, dry, light, heavy, strong and mild. There’s quite a bit of technical jargon that goes into how beer is made and named! Here’s a brief rundown of some of the most-popular varieties.

Ale: Technically in a separate class from “beer,” ales tend to have a strong, bitter flavor and high alcohol content. “Pale ales” are lighter and more balanced.

IPA: This acronym stands for “India Pale Ale,” and these beers are super-trendy right now! They are slightly more bitter than other ales and have lots of “hoppy” flavor. An IPA is a hands-down favorite with a slice of cheesy pizza!

Stout: These rich and creamy brews are dark, strong and usually hoppy, with less malty sweetness; some are a great complement to chocolate desserts.

Porter: Heavy, dark and high alcohol by volume sums up a porter; it has a strong flavor from roasted malt.

Lager: Traditionally an aged beer, but made through faster processes nowadays, they’re typically light and bubbly with golden color — pilsners are light and refreshing lagers.

Wheat: These beers tend to be pale and subtle, made from malted wheat.

Cooking with Beer
Cooking with beer can also reduce some of the calories and impart unique flavor to all kinds of recipes. Beer can be used in everything from baked goods to marinades, to sauces and salsas. Beer can enhance the flavor of foods or even take things up an extra notch (alcohol can actually intensify the heat in spicy foods).

In response to all the beer-mania there has been a surge of cookbooks dedicated to the love of beer. Craft Beer Bites and The Craft Beer Kitchen are just a few of the newest titles.

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.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1YIF0Pg

5 Myths About Bacon – Busted!

According to market research, 80 percent of American households have bacon on their weekly grocery list, contributing to the over 1 billion finger-licking servings being dished out each year. Along with the popularity of pork fat comes many misconceptions — let’s set the record straight on some of the most-popular bacon folklore.

1. All bacon contains sodium nitrate.
Sodium nitrate and sodium nitrite are preservatives added to foods like bacon, cold cuts and hot dogs to preserve color and prevent bacterial growth. Excessive consumption of these additives may be harmful, and they do jack up the sodium content. You can find some brands that are “uncured” and free of these additives; check ingredient labels!

2. Bacon is always greasy.
An average piece of regular sliced bacon contains 40 calories and 3 grams of fat. But how you cook it can significantly impact the amount of grease you consume. When prepared in a skillet, bacon isn’t allowed to escape the fatty drippings. You can drain away some of the fat or try cooking bacon with other methods. Prepare it in the microwave on a paper towel-lined plate or in the oven on a baking rack to remove some of the excess grease.

3. Turkey bacon is healthier.
Turkey may seem like a healthier alternative to pork, but it really depends on the cut of poultry. If dark meat and skin are used to make bacon, there will be a higher calorie and fat count. Even if lean turkey meat is used, it may be higher in sodium to boost flavor, so check out labels to assess.

4. Bacon is a side dish.
Instead of stacking up a large pile of bacon as a side dish (where the portions become excessive), rely on a small amount for flavoring an entire dish. A small amount of bacon added to a sandwich, or in an omelet, soup or dip is all you need to enjoy that distinctive flavor.

5. Bacon causes cancer.
A recent report published by the World Health Association revealed that consuming lots of processed meats can increase risk of colorectal cancer by as much as 18 percent. The headlines surrounding this got a lot of folks spooked, but it’s important to note that these findings were based on eating more than 2 ounces of processed meat per day, which all health professionals would agree is too much for lots of reasons.

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.

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

Cheesy Mashed Potato Casserole

Comfort food in a big ol’ casserole dish: These cheesy, creamy mashed potatoes are exactly the satisfying dish you want to scoop up when it’s chilly outside. And they’re a must-have for your winter table.

Believe it or not, these spuds are healthy. They are packed with potassium (twice the amount in a banana) and have 8 grams of protein. For more good nutrition plus fiber, leave the skins on half of the potatoes; this trick maintains the fairly smooth texture of classic mashed potatoes. To add extra “buttery” flavor — without a drizzle of real butter — look for Yukon Gold potatoes, which naturally cook up to a creamy texture.

Sharp cheddar and lower-fat cream cheese provide savory richness. Greek yogurt adds just a bit of tang to balance all that cheesiness. The yogurt also helps keep the casserole from drying out in the oven — along with a nifty technique of stirring in a bit of the potato water left over from cooking the potatoes.

And because a crunchy crust defines a respectable casserole, the crowning glory of this dish is composed of more cheddar and homemade whole-grain panko breadcrumbs. Together, these ingredients take a quick trip under the broiler to get all golden and crispy. (Oven-broiling the top quickly, instead of a long oven bake, is another way to keep the casserole moist.) And not to worry, make-your-own panko breadcrumbs are ridiculously easy and super-fresh, and you can use your personal-favorite whole-grain bread. To make, just whizz a buttered piece of whole-grain toast in the food processor or blender. The result is the same flaky, fluffy panko you can buy packaged. Broiling the buttery crumbs on the potato casserole gives them extra crunch.

Ladies and gentlemen, start searching for your casserole dish now.

Cheesy Mashed Potato Casserole
Yield: 6 servings

2 pounds Yukon Gold or other yellow potatoes
3 cloves garlic, sliced
3 ounces one-third-less-fat cream cheese (neufchatel cheese)
1/4 cup plain fat-free Greek yogurt
2 ounces (about 1/2 cup) shredded sharp cheddar cheese, divided
3/4 teaspoon salt
1/2 teaspoon ground black pepper
1 slice whole-grain bread
1/2 teaspoon butter
1 tablespoon chopped chives

Peel 1 pound of potatoes; leave the skins on the other 1 pound of potatoes. Cut into 1/2-inch cubes.

Cover potatoes and garlic with cold water in a large pot and bring to boil. Lower heat to maintain gentle simmer and cook potatoes until tender, 12 to 15 minutes. Drain potatoes, reserving at least 1/4 cup potato cooking liquid. Return potatoes and garlic to pot; set cooking liquid aside in a small bowl.

Add cream cheese, yogurt and half of cheddar cheese to potatoes. Using a potato masher, mash potatoes with cheese and yogurt. When mashed, stir in salt, pepper and about 3 to 4 tablespoons of potato cooking liquid (do not overmix or potatoes will be gummy).

Scrape potatoes into 1 1/2-quart baking dish that has been sprayed with cooking spray; gently even out with spatula. Bake at 350 degrees F for 20 minutes until heated through.

Meanwhile, toast bread and spread with butter. Place toast in a mini food processor or blender and pulse until consistency of fluffy crumbs — like panko breadcrumbs. Mix 1/4 cup of crumbs with remaining cheese.

Remove potatoes from oven and heat broiler to high setting. Sprinkle breadcrumb mixture on top of potatoes and broil 3 to 5 minutes until crumbs are toasted (watch carefully to prevent burning). Top with chives.

Per serving: Calories 195; Fat 6 g (Saturated 4 g); Sodium 430 mg; Carbohydrate 27 g; Fiber 2 g; Sugars 3 g; Protein 8 g

Serena Ball, M.S., R.D., is a registered dietitian nutritionist. She blogs at TeaspoonOfSpice.com, sharing tips and tricks to help readers find cooking shortcuts for making healthy, homemade meals. Her recipes are created with families in mind.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1Zu83D3

No-Bake Mini Gingerbread Cheesecakes

Cheesecake was my favorite kind of cake when I was growing up. In fact, every year on my birthday, my family would get two cakes — a yellow or chocolate cake for the normal birthday partygoers and a mini cheesecake for moi.

But as I got older, my cheesecake affinity was minimized by the realization that cheesecake, laden with cream cheese, sour cream and sugar, was not the healthiest choice.

Well, I’m happy to now say that cheesecake is back. And it’s better than ever. These mini cheesecakes are perfectly portioned and super easy to make, and they don’t require an oven.

And in honor of the holiday season, I made a spiced version reminiscent of festive gingerbread cookies. I used Neufchâtel cheese, which contains one-third less fat than cream cheese, and low-fat Greek yogurt for the creamy, better-for-you filling.

Serve these up at the holidays alongside your holiday cookie platter and they’re sure to be a hit.

No-Bake Mini Gingerbread Cheesecakes
Yield: 12 servings

Ingredients:

1 cup walnuts
1 cup Medjool dates, pitted (about 9 or 10 dates)
8 ounces Neufchâtel cheese
1 cup low-fat Greek yogurt
1/4 cup confectioners’ sugar
1/3 cup molasses
1/2 teaspoon ground ginger
3/4 teaspoon cinnamon
1/2 teaspoon allspice
1/4 teaspoon ground cloves

Directions:

In a food processor, pulse dates and walnuts until a fine, crumblike consistency is formed. Line a cupcake tray with cupcake liners and divide walnut-date mixture evenly among cupcake liners (about 1 heaping tablespoon each). Press the walnut mixture down into the liners to form a crustlike consistency. Store “crust” in the refrigerator for at least 10 minutes to harden.

Meanwhile, in a medium mixing bowl, add Neufchâtel cheese, Greek yogurt, sugar, molasses, ginger, cinnamon, allspice and cloves, and using an electric mixer, beat to a smooth consistency.

Spoon cheesecake mixture over crust into each cupcake liner (approximately 1/4 cup each).

Let sit in freezer for 30 to 60 minutes or refrigerate overnight to set. If frozen, let cheesecake sit out on counter for 20 to 30 minutes to defrost before serving.

Optional: Garnish with whipped cream, crushed gingerbread cookies and/or cinnamon.

Note: Keep in the refrigerator until right before ready to serve. If these stay out at room temperature too long, they start to lose their firm consistency.

Per serving: Calories 190; Fat 10 g (Saturated 3 g); Cholesterol 15 mg; Sodium 75 mg; Carbohydrate 22 g; Fiber 2 g; Sugars 19 g; Protein 5 g; Vitamin A: 4% DV; Vitamin C: 0% DV; Calcium: 6% DV; Iron: 4% 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.

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

Pecan Pie Biscotti

Pecan pie is an iconic dessert here in the South, and during the holidays, many are torn between having to choose between pumpkin pie and pecan pie. It’s quite a dilemma, let me tell you, but as for me, I’m more likely to reach for the rich, gooey and almost caramel-y pecan offering. While I wholeheartedly cherish the special time with my slice, served a la mode most likely, it is far too decadent to enjoy on a frequent basis. So when I find myself craving the flavor but not necessarily all of the calories, butter and sugar, I make these pecan pie biscotti. The bonus is that they’re perfectly portable, so these twice-baked cookies can easily accompany you wherever your holiday plans may take you. 

Of course, they are exceptional for dunking, as all good biscotti should be, so they serve as the ideal crunchy companion to your cup of joe, tea or even hot chocolate. Perhaps, when no one’s looking, you’d like to add a splash of bourbon to complement the rich sweetness of the maple syrup? I’d say you are definitely onto something. These also make for a thoughtful gift come Christmastime.

This recipe is extremely versatile, so feel free to try adding your favorite flavorings, such as vanilla, lemon or orange zest, dried fruits, nuts, etc. Just be sure to add all the ingredients up to and including butter (and add the nutmeg, too), as listed below. Some suggestions include orange pecan, cranberry pistachio and pumpkin pie. Enjoy!

Pecan Pie Biscotti
Makes: 30 cookies

Ingredients:

Dry
1 cup all-purpose flour
1 cup whole-wheat pastry flour
2 teaspoons baking powder
1/4 teaspoon salt

Wet
3/4 cup brown sugar
3 eggs
1 tablespoon butter, melted
1 tablespoon maple syrup, Grade B
1 teaspoon vanilla extract
1/2 teaspoon nutmeg
2 cups chopped toasted pecans

Method:
Preheat oven to 350 degrees F. Line a cookie sheet with parchment. Add all the wet ingredients (up to vanilla extract) into a stand mixer and mix until well blended. Combine dry ingredients in a large bowl. With the mixer on low, slowly add the dry mixture and mix until blended. Stir in pecans until evenly distributed. Divide dough in half and shape each portion into a log. The dough will be sticky, so work with slightly damp hands. Shape each portion into a log and place on the cookie sheet. Flatten each roll to 1 inch thickness, using your palm.

First bake:
Bake for 20 minutes, until slightly golden. Remove logs from the cookie sheet and place on a wire rack to cool for 15 minutes. Using a sharp serrated knife, cut into 1/2-inch slices.

Second bake:
Lower oven temperature to 250 degrees F. Arrange biscotti, cut-side down, on the cookie sheet and bake for 15 minutes. Flip and bake the other side for an additional 15 minutes. Cool on a wire rack. In the meantime, get your favorite beverage ready!

Per serving: Calories 114; Fat 6 g (Saturated 1 g); Sodium 199 mg; Carbohydrate 13 g; Fiber 1 g; Sugars 6 g; Protein 2 g

 

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

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

Our Best Healthy Recipes of 2015

Despite hectic schedules, much time this year was spent in the kitchen whipping up wholesome meals instead of relying on takeout. Throughout 2015, the recipes in our trove most relished by readers ran the gamut from creamy, comforting hummus to Parmesan-amped zucchini. These 11 dishes came to the rescue most often for home cooks staying in for the night.

Roasted Brussels Sprouts (pictured at top)
Ina Garten’s Brussels sprouts, crisped on a sheet pan in the oven, are a desirably hearty winter accompaniment to rotisserie chicken and potato omelets alike. Consider them healthy French fries, as she likes them particularly salty.

Oven-Baked Salmon
This salt-and-pepper-seasoned slab of fish would satisfy even in the predictable company of rice. Paired with baked squash and a tangy toasted-almond parsley salad, it’s all the more enticing.

Lemon Chicken Breasts
Freshly squeezed lemon juice always brightens what could regrettably become ho-hum chicken. Ina makes it the star of these skin-on breasts accompanied by an herbaceous mix of fresh thyme leaves, dried oregano and minced garlic.

The Baked Potato
Stellar baked potatoes require a little bit of science savvy, as this recipes proves. Alton Brown advises puncturing an oversized russet with myriad deep holes so that moisture can escape while the potato heats up. Sprinkle it with kosher salt, and then, to be sure the spud cooks properly, place it directly in the middle of the oven.

Zucchini Parmesan Crisps
Ellie Krieger’s good-for-you zucchini crisps are as addictive as potato chips. The vegetable discs, coated in olive oil, Parmesan, breadcrumbs, salt and pepper, are baked until brown and crunchy.

Pork Tenderloin with Seasoned Rub
Pork loin should always be juicy, but with this recipe Ellie proves its dry spice rub is just as key as alluring texture. After a medley of ingredients like cumin, coriander and thyme are gently pressed onto both sides of the meat, the finale calls for plopping it into the skillet with minced garlic.

Sauteed Kale
Ever-present kale satisfies in even its simplest form. For this rendition Bobby Flay cooks the leafy green with vegetable stock and garlic, then seasons it with salt, pepper and vinegar.

Hummus
Hummus, when paired with warm, pillowy pita bread, is often filling enough to make for a complete meal. Ina’s spin on this chickpea-tahini staple of the Mediterranean table calls for hot sauce tamed by freshly squeezed lemon juice.

Fish Tacos
Flour tortillas stuffed with flaky mahi mahi powerfully conjure summer even in the doldrums of winter. Bobby’s take on the surf-shack favorite includes a bold ancho chile powder-jalapeno marinade and chipotle-spiked tomato salsa cooled by shredded white cabbage and crema.

Roasted Cauliflower
Inventive cauliflower preparations made quite the splash in restaurant settings this year, but on the home front this one was especially popular. Baked until golden brown, these bite-size florets are sprinkled with thyme and kosher salt and given a fiery burst from crushed red pepper.

Salmon Baked in Foil
Salmon often gets the oven treatment, but this recipe from Giada De Laurentiis ensures that the fish emerges especially tender by individually baking each olive oil-slicked fillet in a packet of aluminum foil. A heap of tomatoes and shallots dressed with oregano and thyme also promises heightened flavor.

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.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1kh1SCi

Chocolate Mousse with Raspberries

Ok guys — this might be the best treat of 2015: Chocolate Mousse that you can eat for breakfast!

Sounds too good to be true? I thought so too, until I tried this recipe.

This is a creamy, thick and decadent mousse that’s low in sugar and high in fiber and protein – so it can be a guilt-free dessert OR breakfast!

How is that possible?

Well, thanks to this awesome combination of chia seeds, buckwheat groats, and hemp seeds from Nature’s Path, some unsweetened cocoa powder, a dash of honey, some yogurt to thicken it up, and my trusty blender: I was able to create this chocolate mousse in under 20 minutes.

I topped it with some fresh raspberries, but you can top it with any fresh fruit you’d like.

This recipe makes four HUGE servings, so you can use it as a grab & go breakfast (save it in 4 mason jars and you can eat each serving throughout the week), or you can divide it into smaller servings and use it as a dessert for your holiday dinner.

Either way, you won’t believe how easy it is to make and how good it tastes!

Print

Chocolate Mousse with Raspberries

Total Time: 15 minutes

Yield: 4 servings

Calories per serving: 253

Fat per serving: 9.4g

Nutritional Info Per Serving: 253 Calories, 9.4g Fat (2.5g Saturated), 55.6mg Sodium, 30.6g Carbs, 8.2g Fiber, 12.9g Sugar, 15.8g Protein

Ingredients

• 1/2 cup Nature’s Path Qi’a – Original
• 1/4 cup organic unsweetened cocoa powder
• 1 cup 1% organic milk
• 1 tbsp honey (use 2 tbsp honey if you want it to be sweeter)
• 1 cup plain fat free or 2% Greek yogurt (I used the one from Stonyfield
• 20 raspberries

Directions

1. Add Qi’a, cocoa powder, milk and honey to blender; purée until smooth. Chill, stirring occasionally, for 15 minutes or until thick.
2. Fold in yogurt. Divide among 4 serving dishes. Garnish each with fresh raspberries (5 per serving)

Notes

Adapted from Nature'sPath

3.1

http://ift.tt/1NKys81

Recipe by: The Picky Eater, pickyeaterblog.com

from The Picky Eater: A Healthy Food Blog http://ift.tt/1NKys81

8 Holiday Foods That Are Ruining Your Diet

The holidays are filled with an overwhelming amount of food. It may seem fun at the beginning, but after indulging at party after party, you might find that these foods can quickly bust your waistline. Here are eight foods to watch out for at your next holiday shindig.

Eggnog
This holiday favorite is made with eggs, cream and sugar. At 50 calories per tablespoon of heavy cream, you get the calorie picture for this bad boy. Add a shot of booze and that’s about an additional 150 calories.

Instead: Lighten up this classic toddy by swapping low-fat milk for heavy cream. Skip the alcohol, if possible, or measure out a maximum of 1.5 fluid ounces.

Tortilla Chips
That bowl of tortilla chips is the one everyone runs for before the food comes out, and you just keep going back for more. At about 140 calories per ounce, you’re probably looking at a minimum of 420 calories just from the chips.

Instead: Take a handful of about 15 chips and step away from the bowl. If you need something to keep munching on, go for the crudite platter. With most Americans falling short on their vegetable intake, you can’t go wrong there.

Cheesy Dips
Artichoke and other cheese dips are absolutely delicious, but they can set you back hundreds of calories, especially if you’re using tortilla chips to scoop your dip.

Instead: Salsa and yogurt-based dips are a better-for-you choice sans the oodles of cheese.

Chicken Wings
The bite-size appetizers may seem harmless, but did you know that chicken wings average about 100 calories per piece? If you have six or seven, that’s more calories than you should be eating in one meal.

Instead: Choose lower-calorie appetizers like bruschetta or chicken satay.

Creamed Spinach
You’ll usually find some sort of creamed veggie like spinach or corn at the holiday fiesta. Many call for heavy cream, cheese and butter.

Instead: Choose steamed or roasted vegetables made with little oil or butter.

Special Holiday Cocktails
Many parties serve up a special holiday cocktail that’s usually made with some source of sugar like juice, soda or a packaged cocktail mix. These cocktails tend to also be overloaded with alcohol, which can add hundreds of unnecessary calories plus get you tipsy so your ability to make healthy choices goes right out the window.

Instead: Stick with beer or wine, neither of which has hidden calories. One 12-ounce bottle of beer or 5 ounces of wine has about 150 calories.

Toffee
That mouthwatering toffee that you’ve been waiting the entire year to sink your teeth into can easily ruin your chances of fitting into your little black New Year’s dress. Made from butter, sugar and add-ins like nuts and chocolate, it can easily let you rack up hundreds of calories in a flash — especially since it’s very tough to just have one piece.

Instead: If you can’t control yourself, then just stay away.

Icing Overload
Cookies and cupcakes may seem harmless, but when they’re topped with mountains of sugary icing you can end up with sugar overload.

Instead: Choose mini cupcakes when available, and curb the rest of your sugar craving with a side of 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.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1QJaos0

10 Healthy Holiday Desserts

Holidays are a special time to enjoy favorite dishes and especially dessert. However, you can enjoy a delicious and lightened dessert guilt-free. Here are 10 magnificent desserts you can whip up this holiday season.

Meringues (pictured at top)
Because meringues are made of egg whites with a touch of sugar, they won’t sabotage your healthy eating plan. These beautiful holiday meringues have 32 calories and 8 grams of sugar each.

Turbinado Creme Brulee Tart
The combination of orange-scented cheesecake and classic creme brulee topped with a caramelized cap of turbinado sugar is to die for. Your guests will never suspect each slice has only 300 calories!

Crunchy Peanut Butter Thins
These thins are made from good-for-you ingredients like chia seeds, rolled oats, wheat germ and natural peanut butter.

Baked Apples with Rum and Cinnamon
These delicious apples are glazed with a touch of brown sugar, warming spices and rum. The good news is that much of the calories in alcohol are destroyed by heat, but that yummy rum flavor remains.

Red Velvet Mini Cupcakes
These mini cupcakes help satisfy your holiday sweet tooth while keeping portions in check. A two-cupcake serving will set you back only 83 calories — talk about feeling good about dessert!

Cinnamon Baked Doughnuts
These doughnuts take 35 minutes from start to finish and are sure to be a crowd-pleaser.

Pumpkin Coconut Custard
The rich flavor of coconut cream meshes perfectly with pumpkin in this mouthwatering, portion-controlled dessert.

Fig and Ginger Truffles
This unique combination of fig and ginger covered with dark chocolate is made with only five ingredients and is perfect to bring as a holiday party gift.

Made-Over Deep-Dish Brownies
The secret to bringing out the flavor in these brownies is a tablespoon of cold brewed coffee. It’s an easy trick to allow you to cut back on chocolate without compromising deliciousness.

Pecan Sandies
Cookies are always easy to make for a crowd. Enjoy these over a hot toddy when you catch up with friends and family.

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/1Td6eqp

11 Tips for Staying Fit During the Holidays

With all the excitement of the holidays, exercise usually gets crossed off the list. Instead of being naughty with your regimen, try these expert tips for staying on track.

Make It Festive and Fun
Registered dietitian and certified specialist in sports dietetics Lindsey Pine suggests signing up for seasonal activities. “To keep one consistently active during the holidays, I recommend signing up for athletic events such as fun runs, half marathons or obstacle course races,” she says. “Not only is there an end goal to work towards, but they’re great to do in teams with friends and loved ones.”

Connecticut-based dietitian Lori Sullivan recommends getting off the couch and enlisting the entire family. “Plan an activity that gets everyone moving: flag football, Frisbee, hoops, hopscotch, jump rope (double dutch), a walk or hike,” she says. “Sitting around watching parades and football is not an activity.”

Take a Brisk Walk (or Jog)
“After lunch and dinner, we go for a mini walk around the block (or office/house if the weather is too severe),” says Sarah Koszyk founder of Family. Food. Fiesta. “Even if it’s only 10 minutes or less, we do our best to move and it’s a great time to talk.”

“Morning jogs are a must during the holidays,” says Caroline Susie, R.D. “That 20 minutes helps me manage holiday stress and burn a few additional calories for holiday treats (or, in my case, holiday drinks!).” Follow Caroline on Twitter @carolinesusieRD.

Wellness blogger Jessica Serdikoff’s tip helps you make the most of your holiday shopping. “If you find yourself going shopping, everyone tells you to park far away (and you’ll probably have to with the crowds!). But why not also take one to two power-walking laps around the mall or shopping center before hitting the stores? You’ll get your heart rate up and scope out all your options at the same time,” she says.

Get Your Muscles Pumping
If the cold weather really deters you from exercise, sports dietitian Deb Iovoli points out there are some activities you can do in the warmth of your house. “Incorporate strength training into workouts,” she says. “[I have] a pull-up [bar] in my bedroom for pull-ups and ab workouts (knees to elbows). If you are headed out, add some strength training to your cardio routine. … During a run outside, I will run two to three minutes, do 25 squats, run two to three minutes, do 25 push-ups, run two to three minutes, do 25 lunges, run two to three minutes, do 25 dips on a bench (or whatever I can find) — repeat two to four times. [It’s] better than just a run.”

Drink Up
Considering the flowing cocktails and decadent foods, it’s easy to see how hydration can fall by the wayside. Amy von Sydow Green uses her dual degrees in nutrition and medicine for her recommendation. “Stay hydrated,” she says. “Try sipping on green or herbal tea to warm up. … Holding something in your hand may help you stay off that cookie platter.”

Plan Ahead
Kristin Smith of 360FamilyNutrition suggests having a game plan and committing to it. “Each week come up with an exercise plan and schedule it as an important appointment in your calendar,” she says.

Dangle a Carrot
A reward system or some good old-fashioned competition may be the key to your fitness success. Lara Felton says: “Exercise gets tough during the holidays, so my sister and I have a run 1 mile challenge each year where you run at least 1 mile a day from Thanksgiving to New Year’s Day. And if you miss a day, you pay the other person $3. It gets me out the door each day and usually I end up running more than 1 mile.”

Author of Belly Fat Diet For Dummies Erin Palinski-Wade recommends easy-to-use fitness tools. “Use a fitness tracker, such as a simple pedometer, to track and increase your steps every day of the holiday season,” she says. “Remember, exercise is cumulative. It’s the total amount of movement by the end of the day that matters the most.”

Mandy Unanski Enright recommends setting a goal and having a loved one help hold you accountable. “Since it’s the holidays, why not set up a reward system to earn a present for yourself come Jan. 1? Set a goal of how many times you’d like to work out each week (be realistic!), and mark down on your calendar every time you complete a workout,” she says. “If you meet your goal by Jan. 1, then you’ve earned that item you’ve had your eye on. Make sure to tell those close to you, like your spouse, about your plan so they can keep you both motivated and honest.”

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.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1Ik3dUB

5-Minute Breakfasts to Get You Going

Our bodies operate best when they have proper fuel to run on. It’s one of the reasons eating breakfast is so important. Starting your day on a full tank gives you energy to burn and gets your metabolism running. The key, however, is to put in the right fuel — premium fuel. Let’s just go with this car analogy, OK?

To do that, you need a combination of three things: fat, carbohydrate and protein. This is the magic combination you should think about for all meals, as it provides long-lasting energy (and prevents the spikes in blood sugar that an all-carb breakfast would give you). Of course, you want the quality of those ingredients to be super-nutritious: healthy fats, fiber-rich carbs, lean proteins.

Here are several quick breakfasts (some of them are fast because you assemble them the night before) that deliver this formula. Try them!

Chia Pudding
Chia seeds (fat) + soy milk (protein) + blueberries (carbs). Spending five minutes the night before to stir together chia seeds and some sort of milk gives you a grab-and-go breakfast in the morning. Try Giada De Laurentiis’ version of Chia Seed Pudding (pictured at top).

Overnight Oats
Rolled oats (carbs) + whole milk (fat and protein) + grated apple (carbs) + walnuts (fat) + cinnamon. Similar to chia pudding, overnight oats follow the mix-and-sit approach for a quick-and-easy breakfast. You should also try this blueberry almond version.

Smoothies
There are endless variations of the yogurt (protein) + fruit (carbs) + seeds/nut butter/fat formula. Ellie Krieger’s Peanut Butter Split Smoothie is particularly simple. You can also add a couple tablespoons of rolled oats to boost the fiber in your smoothie.

On-the-Go Breakfast
Try pairing a latte (protein) with a fruit-and-nut energy bar (carbs and fat), such as Marcela Valladolid’s chewy Aztec Fruit Bars. If you’re out the door before you’ve had a chance to eat breakfast, this is a combination you can find on the go.

Avocado Toast with a Soft-Boiled Egg
Who doesn’t love a good avocado toast? The avocado gives you healthy fat (and fiber), the whole-grain toast gives you carbs (and more fiber) and the egg is your protein.

Cottage Cheese Parfait
Low-fat cottage cheese (protein) + raspberries (carbs and fiber) + flax seeds (fat). You can always enhance it with a drizzle of maple syrup.

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.

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

4 Healthy Quinoa Breakfast Recipes

The weather has finally changed (so happy it took this long to get cold this year!) and with these cold weather mornings, I’ve been craving warm and comforting breakfasts.

Normally, I have oatmeal and tea in the morning, which is great, but around this time of year I start to feel like mixing things up a bit. Enter: quinoa! One of my favorite grains that’s packed with protein and fiber, quinoa in the morning will keep you feeling full all the way to lunchtime.

Here are 5 easy recipes to try, where quinoa is the star of your breakfast dishes!

#1 | A Warm and Nutty Quinoa Bowl

The Ingredients:

• 1/4 cup rolled oats
• 1/4 cup dry quinoa
• 1 cup of 1% organic milk
• 1 tbsp chopped nuts (I like walnuts, but any nuts are fine)
• 1 cup of fresh berries
• 1 tbsp ground flax seed
• 1/4 tsp ground cinnamon

The Directions:

Cook the oats and quinoa according to the package directions (usually I do a 1:2 ratio of oats/quinoa:water). Once cooked, add in the milk, nuts, berries and flax. Let sit for a couple minutes until the mixture thickens, then top with ground cinnamon and enjoy!

#2| Apple Quinoa Pancakes

The Ingredients:

• 1/2 cup of apples (boiled and smashed into a paste)
• 2 tbsp of all purpose flour
• 1/2 cup cooked quinoa
• 1 tbsp nuts (chopped) – any nut will work, choose your favorite!
• 1 egg, beaten
• 1 tsp vanilla

The Directions: Mix the vanilla into the egg and beat for a couple of seconds. Add the flour, quinoa, apple mash, and the nuts and mix well. Heat a pan on low, spray the pan with cooking spray. Drop one spoonful of the pancake batter onto the pan, cook until lightly browned on both sides.

#3 | Quinoa Banana Smoothie

The Ingredients:

• 1 large ripe banana
• 1/4 cup cooked quinoa
• 1 tsp honey
• 1 cup 1% organic milk
• 1 cup fresh strawberries
• 1 tbsp walnuts

The Directions: Add all of the ingredients to a blender and blend until smooth. Enjoy!

#4 | Egg and Quinoa Sandwiches

The Ingredients: 

• 3 egg whites, 1 egg yolk, beaten
• 1 cup cooked quinoa
• 1/2 red onion diced
• 2 tomatoes diced
• 1/8 cup Chopped fresh herbs (your choice!)
• Salt & pepper to taste
• 2 slices sprouted wheat bread, toasted

The Directions: Add the quinoa, veggies, half the herbs, salt & pepper to the beaten eggs. Pour into a skillet over low heat (spray the skillet with cooking spray beforehand), and cook omelette style. When the omelette is done, top with fresh herbs and serve between two slices of sprouted wheat bread.

Hope these quick and easy breakfast recipes helps you to add some variety to your holiday breakfasts!

***

This post was sponsored by JCPenney.com

from The Picky Eater: A Healthy Food Blog http://ift.tt/1NE0eD8

Low-Fat Eggnog, 4 Ways

I vote we skip the store-bought cartons this holiday season and enjoy eggnog the old-fashioned way: with real eggs, milk and freshly ground spices. The perfect blend of sweet and spicy silkiness, this eggnog contains just six ingredients (seven if you’re adding booze). Comparatively, most commercial brands contain a long list of additives designed to thicken the eggnog and extend its shelf life, which are unnecessary when producing a homemade version.

Not only does this lighter eggnog contain half the calorie count of its traditional counterpart, but it can be livened up — think pumpkin, chai and gingerbread varieties. Containing less cholesterol and saturated fat, this eggnog is made with honey and a single egg. Enjoy a thick, silky texture, all while keeping fat levels down.

Original Eggnog
Yield: 4 servings

2 cups low-fat milk (can use soy milk for dairy-free version)
2 egg whites
1 egg
1/3 cup honey
1 teaspoon vanilla extract
1/2 teaspoon freshly ground nutmeg
2 tablespoons brandy (optional)

Place the milk in a medium saucepan over medium-low heat. Gently bring to a simmer, stirring occasionally. Meanwhile, whisk together the egg whites, egg, honey, vanilla and nutmeg in a separate bowl.

Temper the egg mixture. Carefully pour 1/4 cup of the simmered milk into the egg-honey bowl and whisk to combine. Continue to do this until half of the milk mixture is in the egg-honey bowl. Gently pour the milk-and-egg mixture into the saucepan, whisking to combine.

Increase the heat to medium and, stirring often, cook the eggnog until it’s thick enough to coat the back of a spoon, about 8 minutes.

While the eggnog is cooking, prepare an ice bath. Place a medium bowl on top of a larger bowl filled with cubed ice. Once the eggnog thickens, pour into the medium bowl and set over ice until chilled. The eggnog will thicken as it cools.

To serve, stir in brandy, if using, and divide among 4 glasses. Top with extra brandy and grated nutmeg, if desired.

Per serving: Calories 166; Fat 2 g (Saturated 1 g); Carbohydrate 30 g; Sugars 30 g; Protein 7 g

Gingerbread Option:
Add in 1 tablespoon molasses, 1/2 teaspoon cinnamon and 1/4 teaspoon ground cloves to the egg-honey mixture.

Per serving: Calories 171; Fat 2 g (Saturated 1 g); Carbohydrate 30 g; Sugars 31 g; Protein 7 g

Pumpkin Option:
Omit the grated nutmeg and add in 1/8 cup pumpkin puree and 1 teaspoon pumpkin pie spice to the egg-honey mixture. Serve with a dollop of whipped cream on top.

Per serving: Calories 169; Fat 2 g (Saturated 1 g); Carbohydrate 31 g; Sugars 30 g; Protein 7 g

Chai Option:
Omit the grated nutmeg and add in a scant pinch black pepper (1/2 turn of the peppermill on fine setting), 1/2 teaspoon ground cinnamon, 1/4 teaspoon ground ginger, 1/4 teaspoon ground cardamom and 1/4 teaspoon ground cloves.

Per serving: Calories 166; Fat 2 g (Saturated 1 g); Carbohydrate 30 g; Sugars 30 g; Protein 7 g

Alex Caspero MA, RD, RYT is a Registered Dietitian Nutritionist and Yoga Teacher. She is the founder of Delish Knowledge (delishknowledge.com), a resource for healthy, whole-food vegetarian recipes. In her private coaching practice, she helps individuals find their “Happy Weight.”

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1T8kZL3