3 Ways to Use Beets

We’ve taken one of the season’s favorite and healthiest veggies — antioxidant-rich beets — beyond the boiled beets Grandma used to make. Check out three new ways to get your daily dose of beets in an easy yogurt-and-granola parfait, veggie burger and main-course salad — breakfast, lunch and dinner are served!

Beet-Yogurt Granola Parfait
Makes: 4

1 cup gluten-free old-fashioned rolled oats
1/2 cup whole pumpkin seeds
2 tablespoons flax seed meal
1 teaspoon ground cinnamon
1/4 teaspoon salt
5 tablespoons pure maple syrup
5 tablespoons well-stirred creamy almond butter
4 cups plain Greek yogurt
4 cups finely chopped cooked beets
Honey, for drizzling

Preheat the oven to 325 degrees F with a rack in the middle and line a baking sheet with parchment paper. In a large bowl, toss together the oats, pumpkin seeds, flax seed meal, cinnamon and salt.

In a small saucepan over low heat, combine the maple syrup and almond butter. Add to the oat mixture; toss to coat. Spread out on the prepared baking sheet; bake, stirring about every 15 minutes, until toasted and almost dry, about 20 minutes.

To assemble the parfaits, fill four glasses or parfait bowls with half of the yogurt. Top each with some of the granola, some of the beets, a little more granola and a drizzle of honey. Top with the remaining yogurt and beets.

Per serving: Calories 300; Fat 13 g (Saturated 1 g); Cholesterol 0 mg; Sodium 132 mg; Carbohydrate 40 g; Fiber 6 g; Sugars 18 g; Protein 9 g

Beet-Walnut Veggie Burger
Makes: 8

1 cup finely shredded carrots
1 cup finely shredded cabbage
1 cup finely shredded raw beets
1 cup cooked quinoa
1/2 cup finely crushed unsweetened rice cereal
1/2 cup finely chopped walnuts
1 small onion, grated or finely chopped
2 tablespoons olive oil
1 teaspoon apple cider vinegar
2 large eggs
1/4 cup chopped cilantro or parsley
1/2 teaspoon salt
1/2 teaspoon pepper
Gluten-free English muffin, toasted, for serving (optional)
Romaine lettuce, for serving
Avocado, sliced, for serving
Tomato, sliced, for serving

In a large bowl, combine the carrots, cabbage, beets, quinoa, cereal, walnuts, onion, olive oil, vinegar, eggs, cilantro, salt and pepper; refrigerate for 30 minutes and shape into 8 burgers.

Preheat the oven to 350 degrees F. Place the burgers on a parchment-lined baking sheet and bake until lightly browned and heated through, about 25 minutes.

Per serving: Calories 385; Fat 12 g (Saturated 2 g); Cholesterol 47 mg; Sodium 411 mg; Carbohydrate 63 g; Fiber 8 g; Sugars 7 g; Protein 8 g

Buckwheat Salad with Shaved Beets, Roasted Poblanos and Avocado Dressing
Serves: 6

4 poblano peppers, stemmed and cored
Olive oil, for drizzling
1 cup buckwheat groats, rinsed and drained
2 cups vegetable broth
Salt and pepper
1/2 ripe avocado
1/2 cup fresh cilantro
1/2 cup fresh parsley
1 clove garlic, quartered
1/2 cup nonfat plain yogurt
1/4 cup plus 2 tablespoons water
Juice of 1/2 lime
1/4 teaspoon ground cumin
Raw red beets, thinly sliced
Crumbled feta cheese, for topping (optional)

Preheat the oven to 350 degrees F and line a baking sheet with parchment paper. Drizzle olive oil over the peppers and roast until the skins are blistered and the peppers soft, about 1 hour. When the peppers are cool enough to handle, peel and cut into strips.

In a medium saucepan, bring the buckwheat and broth to a boil. Reduce the heat, cover and simmer until tender and the broth is absorbed, about 10 minutes; rinse well with cold water. Season with salt and pepper.

Meanwhile, in a blender, blend together the avocado, cilantro, parsley, garlic, yogurt, water, lime, cumin, 1/2 teaspoon salt and 1/2 teaspoon pepper until smooth; refrigerate. To serve, divide the buckwheat among bowls, top with the roasted poblano peppers, beets and feta; drizzle with avocado dressing.

Per serving: Calories 414; Fat 5 g (Saturated 0.3 g); Cholesterol 0.8 mg; Sodium 67 mg; Carbohydrate 86 g; Fiber 12 g; Sugars 1 g; Protein 16 g

Silvana Nardone is the author of Silvana’s Gluten-Free and Dairy-Free Kitchen: Timeless Favorites Transformed.

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Instant Foods: Are They Good for You?

In this fast-paced world, we want things quick and easy. Food manufacturers have responded to these needs and over the years have developed foods that are ready in an instant. However, these foods are not healthy for you — or are they? Find out.

Ramen Noodles

These cups of noodles were popular when I was in college back in the 1990s, but aren’t losing any steam. Many folks stack up on them for a quick and easy snack or meal, but in reality these noodle cups are basically salt and fried noodles.

Verdict: Eat sparingly.

Instant Rice

Here is a comparison of the nutrients in 2/3 cup of instant versus regular brown rice:

• Instant: 150 calories, 1.5 grams of fat, 34 grams of carbohydrate, 2 grams of fiber, 3 grams of protein, 2 percent of the recommended daily value of iron and 0 percent of the recommended daily value of calcium.
• Regular: 143 calories, 1 gram of fat, 30 grams of carbohydrate, 3 grams of fiber, 3 grams of protein, 5 percent of the recommended daily value for iron and 2 percent of the recommended daily value for calcium.

Instant rice is parboiled and then packaged so you can prepare it in about 5 minutes. Parboiled (aka converted) rice is treated when the rice is harvested and still in the hull. It is soaked, steamed and then dried. The result is a transparent-looking grain that is less sticky. Instant does have a few more calories and a touch less fiber than regular brown rice.

Verdict: If plain, instant brown rice is a reasonable substitute for regular brown rice. (It will also save you time.) Just make sure it doesn’t have any flavor or sodium added.

Hot Cocoa

The first ingredient in most instant cocoa mixtures is sugar. These instant mixes are also filled with a laundry list of preservatives and unpronounceable ingredients. Some food companies fortify their cocoa mixes with calcium, about 30 percent of the recommended daily value per serving. However, one glass of cow’s milk also contains about 30 percent of the daily value for calcium, which is all your body can really absorb in one sitting.

Verdict: Skip it.

Quick-Cooking Oatmeal

Instant oats are more processed than old-fashioned and steel-cut oats. They are precooked, dried, and then rolled and pressed thinner than rolled oats. They cook quicker than old-fashioned (or rolled) oats and steel-cut (or Irish) oats. Instant oats are the most processed of all the three types of oats and don’t have as much texture as the other two. Some folks complain that instant oats taste mushy.
The problem arises when instant oats are mixed with flavors and sugar in breakfast cups. You’re better off choosing a plain variety and topping it with fruits for sweetness.

Verdict: Choose old-fashioned and steel-cut oats more often, but instant oats can be part of a healthy eating plan and are better than many other breakfast options.

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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Don’t Be Fooled by These Healthy Impostors

A recent news story revealed that many brands of grated Parmesan cheese contain wood-pulp fillers. This may seem like an isolated occurrence, but there are more food faux pas to be looking out for. Don’t be fooled by these six seemingly good-for-you foods.

Fruit Snacks
They might sound like a good choice for your little ones, but there’s no real fruit going on in these teeth-destroying chewy bits. They are made from a mix of sugar, juice concentrate, thickeners, colorings and flavorings.

Microwave Breakfast Sandwiches
They’re promoted as a healthy and fast way to start your day, but these boxed sammies are filled with sodium, fat, sugar and a bunch of other junk, including trans fats and azodicarbonamide (yes, that additive used in tires and yoga mats). Munch on one of these for breakfast and you’ll be taking in nearly 30 percent of the daily recommendation for sodium.

Chocolate-Hazelnut Spread
You might think this stuff tastes too good to be healthy … and you’d be 100 percent correct. Even though it’s advertised as Mom’s healthy breakfast staple, with more than 10 grams of sugar per tablespoon, chocolate-hazelnut spread should be treated as a treat!

Multigrain Anything
The more grain the better, right? The word “multigrain” may imply a plethora of grains, but most are not whole grains, and that’s where all the nutrients are. Check ingredient lists on breads and cereals marked with this title and make sure there are actually whole grains in there.

Fat-Free Cheese
You can’t have cheese without fat. Period. Slices of nonfat processed cheese contain an impressively long list of additives and fillers to achieve a rubbery and somewhat cheeselike texture. Pass on this impostor and stick to the real thing.

Pancake Syrup
You may have grown up with a sweet face smiling back at you from the syrup bottle at the breakfast table, but it’s called “pancake syrup” because there’s no maple to be found in it. This syrup is just a gooey mixture of corn syrup and artificial colors and flavors.

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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Peanut Chocolate Chia Quinoa Truffles

There is something about no-bake treats that I can’t get enough of. And I love the idea of energy balls, but I prefer to call them truffles, because doesn’t truffles sound so much better than “energy balls”? Energy balls sound like something you’d eat after a workout, something that’s super healthy, but maybe not so decadent.

Not the case with these little guys.

They are rich little bites of heaven. You can’t even tell that they are packed with the healthiest ingredients: light and fluffy quinoa, sweet dates, gooey peanut butter, and chia seeds to hold it all together. And the best part is they are vegetarian, vegan and gluten free — and if you have a peanut allergy you can just substitute the peanuts for almonds or any other nut.

You can enjoy them as a dessert or a snack – and they will keep well in the fridge for at least a week!

Print

Peanut Chocolate Chia Quinoa Truffles

Total Time: 20 minutes

Yield: 24 truffles

Serving Size: 1 truffle

Calories per serving: 90

Fat per serving: 5.4g

Nutritional Info Per Serving: 90 Calories, 5.4g Fat (0.8g Saturated), 45.5mg Sodium, 9g Carbs, 1.7g Fiber, 4.4g Sugar, 3.1g Protein

Ingredients

• 1/2 cup uncooked truRoots® Organic Sprouted Quinoa
• 1/2 cup cocktail peanuts
• 1/2 cup pitted dates (about 13)
• 1/2 cup Crunchy Peanut Butter
• 1/2 tbsp. truRoots® Organic Chia Seeds
• 2 tbsps. unsweetened cocoa powder
• 5 tsp cinnamon sugar (make cinnamon sugar by combining 4 tsp granulated sugar with 1 tsp ground cinnamon)

Directions

1. Cook quinoa according to package directions. Cool slightly.
2. Process peanuts in food processor until coarsely ground. Add dates. Process until finely chopped. Add 2 cups cooked quinoa, peanut butter, chia seeds and cocoa pulsing just until combined.
3. Shape into 24 balls. Roll in cinnamon sugar. Place into candy cups or baking cups, if desired. Chill.

Notes

From truRoots

3.1

http://ift.tt/1ohmQTG

Recipe by: The Picky Eater, pickyeaterblog.com

I recently partnered with truRoots because I absolutely love their mission: they create Certified USDA Organic, Non-GMO Project® Verified and gluten-free sprouted grains and legumes – while maintaining relationships with farmers, providing transparency in their supply chain, and supporting sustainable farming practices. They sent me some of their products to try, and I’ve included them in this recipe!

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Single-Serve Hot Cereal Roundup

The hottest thing in the cereal aisle is single-serve cups of hot cereal. It’s an easy way to eat cereal first thing in the morning without worrying about dishes, or an easy snack to tote to work. Here is an overview of hot cereal cups you may come across at a market near you.

Quaker Instant Oatmeal Cups

Quaker, known for its oatmeal, makes a variety of instant oatmeal cups, including Apples & Cranberries, Honey & Almonds and Cinnamon Pecan. Some of the cups contain 50 percent less sugar less than their original version and use stevia for some sweetness. The Apples & Cranberries instant oatmeal cup contains 190 calories, 7 grams of protein, 5 grams of fiber and 12 grams of sugar. The ingredient list contains a laundry list of ingredients, including whey protein isolate and maltodextrin, plus a variety of added B vitamins and iron.

Love Grown Foods Hot Oats

There are four flavors of oat cups made by Love Grown, including Blueberry Banana Walnut, Peach Vanilla Almond, Strawberry Raspberry and Apple Cinnamon. The cups are made with gluten-free oats and are certified gluten-free and Non-GMO Project verified. The Apple Cinnamon oat cup contains 5 ingredients with 230 calories, 7 grams of protein, 5 grams of fiber, and 13 grams of sugar. All the oat cups can also be made into muffins, the simple recipe is right on the container.

Nature Valley Protein Oatmeal

Nature Valley offers four flavors of oatmeal in a cup, including Maple Pecan Crunch, Mixed Berry Crunch, Toasted Coconut Almond Crunch and Cranberry Apple Crunch. These cups are marketed as being a good source of protein, with 10 grams of protein per cup, which comes from whey and soy protein isolate. The Maple Pecan Crunch contains 290 calories, 10 grams of protein, 5 grams of fiber and 13 grams of sugar. The list of ingredients is shorter than Quaker’s, but still could be cleaner.

Special K Hot Cereal

Special K offers four flavors of hot cereal, including Cinnamon Raisin Pecan, Cranberry Almond, Honey Nut Crunch and Maple Brown Sugar. The cereals are made from a multigrain blend that contains quinoa (which is a whole grain) mixed with other grains (which aren’t necessarily whole). The Cinnamon Raisin Pecan hot cereal contains 190 calories, 7 grams of protein, 5 grams of fiber and 12 grams of sugar. Although these contain slightly less sugar than other brands, there is a very long list of ingredients and nutrients that have been added into the cups.

Kashi Overnight Muesli

Kashi recently released three flavors of overnight muesli, including Cacao Nib Almond & Coconut, Cherry Cinnamon & Cardamom and Sunflower Pepita. The ingredient lists are not very long and include whole oats, whole rye, whole barley, chia seeds, almonds and flax seeds. One cup of the Cherry Cinnamon & Cardamom contains 220 calories, 7 grams of protein, 8 grams of fiber and 9 grams of sugar. This beats most brands on the amount of fiber and is lowest in sugar too. These cups need to be filled with your favorite milk the night before and left in the fridge so you can enjoy them first thing in the morning.

Bob’s Red Mill Oatmeal Cup

You can find four varieties of gluten-free oatmeal cups offered by Bob’s Red Mill, including Apple Cinnamon, Brown Sugar & Maple, Classic, and Blueberry Hazelnut. The ingredient list is short, and the ingredients are recognizable. A cup of Blueberry Hazelnut contains 290 calories, 7 grams of protein, 8 grams of fiber and 11 grams of protein. The Classic cup has nothing added, which leaves it up to you to dress your oatmeal however your palate desires.

 

 

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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Healthy Deviled Eggs, 3 Ways

Spring is in the air! And with Easter just around the corner, I could think of no better way to celebrate than gathering around a picnic table with loved ones to enjoy this warm shift in the weather (hopefully here to stay) and, of course, delicious food. For me, deviled eggs are synonymous with Easter. A deviled egg is the perfect finger food, not only nutritious and delicious but very versatile in regard to the filling. Not to mention, something tells me you’re going to have some extra hard-boiled eggs hanging out in the fridge. The classic version with yellow mustard and mayonnaise is sure to be a hit — but fill the eggs with barbecue sauce, hummus or mango guacamole and just wait to see the excitement and joy in people’s faces.

While the filling options may be tantalizing, the key to making the best deviled eggs is to start with perfectly hard-boiled eggs that are easy to peel. Here are some tips I learned through experimentation:

• Avoid using super-fresh eggs. If you purchase eggs at the store, then chances are they are ready for immediate use. If you purchase them directly from a farmer, though, wait at least a week before using.
• Start with hot water rather than cold water. All the recommendations I read stated that I should start with cold water, bring it to a boil, then cook the eggs for a certain amount of time. It’s true that this method produces more evenly cooked eggs, but starting with hot water results in eggs that are much easier to peel, which is very important for deviled eggs; pristine egg whites are much prettier on the eyes.
• Once the eggs are cooked, place them in an ice bath. This also helps with peeling.

Here I’ve made three different fillings, which you can whip up in minutes and evenly distribute amongst a half-dozen eggs. You can easily double or triple the recipe as needed.

How to Boil Eggs

In a saucepan, bring water to a boil. Carefully lower the eggs into the water (I use a wire colander or a ladle).

Lower the heat to a gentle simmer and cook for 10 to 12 minutes.

Drop the eggs into the prepared ice bath.

Once the eggs have cooled, tap the shells against a hard surface and peel under running water.

Mango Guacamole (for 2 egg halves)

1 egg yolk, mashed
1/2 avocado, mashed
3 tablespoons diced mango
2 teaspoons diced red onion
2 teaspoons chopped cilantro
A squeeze of fresh lime juice
Salt and pepper to taste
A dash of chili powder

Per 1 egg half: Calories 41; Fat 1 g (Saturated 0 g); Sodium 56 mg; Carbohydrate 4 g; Sugars 3 g; Protein 4 g

Hummus (for 2 egg halves)

3 tablespoons hummus, any flavor (I used eggplant hummus, but beet hummus is really good too!)
2 teaspoons chopped fresh dill
A dash of paprika
Pine nuts

Per 1 egg half: Calories 63; Fat 3 g (Saturated 0 g); Sodium 138 mg; Carbohydrate 4 g; Sugars 0 g; Protein 6 g

BBQ (for 2 egg halves)

2 egg yolks, mashed
1 tablespoon BBQ sauce
1 tablespoon plain Greek yogurt
2 teaspoons chopped cilantro
A dash of paprika
Salt and pepper to taste

Per 1 egg half: Calories 84; Fat 5 g (Saturated 0 g); Sodium 123 mg; Carbohydrate 3 g; Sugars 2 g; Protein 8 g

Method

In a small bowl, combine all the ingredients. Scoop heaping spoonfuls of the filling into the egg halves. Sprinkle with seasoning.

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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Food Fight: Almond Milk vs. Cashew Milk

The varieties of dairy-free milk alternatives continue to expand, and the newest kid on the shelf is cashew milk. Find out how this nutty beverage stacks up against its almond-containing counterpart.

Almond Milk

Almond milk is made from a blend of almonds and water. Solid pulp is removed, and ingredients, including locust bean gum and salt, are added to thicken, enhance flavor and maintain freshness. It has a creamy texture and distinct nutty essence.

One cup of unsweetened almond milk contains 30 calories, 2.5 grams of fat, and 1 gram each of protein, carbohydrate and fiber. Each cup contains 160 milligrams of sodium, whereas a glass of cow’s milk has 125 milligrams. Some brands are fortified with additional nutrients, including calcium and vitamin D, but it’s worth checking labels, since some have significantly less than others. There are also numerous flavors of sweetened almond milk, but the calories can jump to 90 for the same 1 cup, thanks to the added sugar.

Cashew Milk

Cashew milk is made in same fashion as almond milk, with similar flavor and thickening agents; we came across one brand that contained some almond butter! Cashew milk also has a thick and creamy texture but an earthier flavor than almond milk.

One cup of unsweetened cashew milk contains 25 calories, 2 grams of fat, 0 grams of fiber, and 1 gram each of protein and carbohydrate. Many brands are also fortified with calcium and vitamin D, and are available in higher-calorie sweetened flavors.

Winner: Draw! It comes down to a flavor preference in this case. Choose unsweetened nut milk and you can’t go wrong.

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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News Feed: Big Breakfast News, Vegan Nutrition, Dieting Done Differently

Starting the Day Right

It’s a big week for breakfast news: A new study, published in the journal Pediatric Obesity, found that middle-school students who ate no breakfast or ate it only occasionally had double the risk of obesity as those who ate breakfast regularly. But students who ate “double-breakfast” — first at home and then at school — did not seem to be at any greater risk for obesity as those who ate only one breakfast, either at home or school. “It seems it’s a bigger problem to have kids skipping breakfast than to have these kids eating two breakfasts,” concluded study co-author Marlene Schwartz, of the Rudd Center for Food Policy and Obesity. Meanwhile, the Deseret News weighed whether cereal, the sales of which have declined in recent years, is a breakfast food worth rescuing, and Time offered an eye-opening look at 10 healthy breakfast options enjoyed in countries around the world.

Vegan Diets Under the Microscope

Following a vegan diet — eschewing not only meat, but also eggs, dairy and other animal products — may be healthy, but new research conducted at the University of East Finland indicates that, in many cases, vegans may not be getting enough protein, berries, fruits and nuts in their diets and may rely more on fortified foods and supplements than non-vegans. “In order to ensure the intake of all the necessary nutrients, vegetarian and vegan diets need to be composed in a well-rounded manner,” the researchers noted, adding that vegans should make a point of eating foods and taking additional supplements that can fill in their nutritional gaps.

DIY Dieting

Are commercial diets worth the cost? More and more Americans are deciding the answer is no and taking their weight-loss efforts into their own hands, attempting to lose weight by simply taking a healthier approach to eating and exercising: eating less and moving more. According to a recent report by the market-research company Mintel, cited by Yahoo, 94 percent of those surveyed said they no longer consider themselves “dieters”; 77 percent of respondents said they didn’t think diets, which can get pricey, were as healthy as they may appear. “Consumers are somewhat skeptical about diet products, and instead of purchasing traditional diet-specific products, they are turning to a well-balanced diet and products that support it,” the researchers concluded.

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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Tarragon Egg Salad Toast

Around this time of year, I wonder why I don’t make egg salad more often — it’s so good, it’s light (or at least this version is), and it’s relatively easy to make. I almost always have an excess of eggs lying around, a thankful bounty from our weekly CSA. Though my husband and I both love a fried egg sandwich for breakfast, lack of time usually forces us to have either a smoothie or quick bowl of cereal instead, creating an abundance of eggs after just a few weeks. Egg salad is the perfect way to use up excess eggs and provide a quick lunch option for days to come.

As I was eating my last batch of egg salad, my mind drifted to the upcoming Easter holiday. Being vegetarian, I tend to center my menu around a springtime frittata or quiche, hearty options that feel like spring and satisfy everyone. This year, what about a build-your-own-egg-salad bar instead? A batch of this herb-infused egg salad, crusty slices of fresh baked bread and an assortment of toppings make for a casual entertaining option. I’m planning on serving this along with both a fruit salad and a vegetable salad.

Toasting the bread isn’t optional; it pairs perfectly with the soft egg salad and will hold up to a variety of toppings. I love the radishes, spinach and avocado shown here, but sliced tomatoes, fried shallots, pickles and/or extra herbs would also taste great.

Tarragon Egg Salad Toast
Yield: 6 toasts

6 large eggs
1/3 cup light mayonnaise
2 tablespoons finely chopped shallot
1 1/2 tablespoons finely chopped fresh tarragon (or more, if desired)
1 tablespoon finely chopped fresh chives
1 teaspoon Dijon mustard
1 teaspoon fresh lemon juice
1/4 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste

6 slices sourdough bread, toasted
Sliced radishes, for topping
Sliced avocado, for topping
Fresh spinach leaves, optional

Place eggs in a saucepan and cover with cold water. Bring water to a boil and immediately remove from heat. Cover and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool, peel and chop.

While the eggs are cooling, whisk together the mayonnaise, shallots, tarragon, chives, mustard, lemon juice, salt and pepper in a medium bowl. Fold in the chopped eggs until combined.

Serve on toasted bread slices with your toppings of choice.

Per serving (without toppings): Calories 219; Fat 10 g (Saturated 2 g); Cholesterol 189 mg; Sodium 478 mg; Carbohydrate 22 mg; Fiber 1 g; Sugars 2 g; Protein 11g

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.”

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Should You Be Eating Avocado Seeds?

Social media is buzzing with tips and videos about how to break down and munch on the part of the avocado that typically gets tossed in the trash. Are avocado seeds the next superfood? Not so fast!

Powerful Pits

The lovely green flesh of an avocado has well-established nutritional benefits. This fruit (yes, fruit) is loaded with healthy fats, antioxidants, fiber and potassium.

The hype surrounding the power of the pit has been trending over the last month but has been researched for a number of years. Nutritional folklore links avocado seeds to remedies for everything from arthritis to toothaches to dysentery, and nowadays there are rumors swirling about benefits that include fighting cancer and lowering cholesterol. It’s even been suggested that you can use the seeds to produce natural food coloring. While you can make your own seed powder or purchase it online, it has not yet been determined whether avocado seeds are truly safe for human consumption. Even the experts at the Hass Avocado Board, don’t recommend eating the seeds — you should listen to them!

Bottom Line: Stick to the guac and pass on the pits for now!

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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5 Spring Sides for a Healthier Easter Feast — Sensational Sides

Whether you’re serving a juicy glazed ham or a stately crown roast of lamb this Easter, you can count on a filling — and most likely meaty — main dish. If you’re determined to save room for dessert, your best bet is to keep the side dishes light by showcasing fresh spring produce. Your local farmers market will likely have an ample selection of asparagus, peas, and arugula and other fresh greens at this time of year, so make the most of it while the short season lasts.

Here are a few dishes to help turn your Easter celebration into a feast of spring produce:

Arugula and Strawberry Salad
At first, strawberries probably seem out of place in a green salad, but the sweet fruit helps to balance arugula’s peppery flavor. Give it a try this Easter and soon you’ll be looking for other ways to use strawberries outside of the dessert realm.

Roasted Asparagus
You need only olive oil, salt and freshly ground black pepper to enhance fresh asparagus. Top the roasted spears with toasted pine nuts for an invigorating crunch. Chopped parsley and lemon zest are nice as well if you have them on hand.

Orange-Glazed Carrots
Carrots are available at most grocery stores year-round, but you’ll find they reach peak freshness during the spring. Orange juice and dill are the secret ingredients of this easy side dish that showcases vitamin-rich carrots.

Risotto with Pesto and Peas
Give risotto a spring spin by adding fresh peas and leeks to the broth before stirring in the ham and pesto.

Sugar Snap Peas with Leeks and Pancetta
Crispy pancetta and sauteed garlic are the perfect complements to leeks’ mild, onionlike flavor. Tender snap peas are also at their peak at this time of year. Toss in a few to amplify the dish’s vibrant green hue.

For more festive Easter sides, check out these recipes from our friends:

The Lemon Bowl: Roasted Asparagus and Tangerines with Toasted Almonds
Devour: Have a Hoppin’ Easter with These Remixed Brunch and Dinner Dishes
Creative Culinary: Deviled Eggs with Lemon Zest, Capers and Chives
The Mom 100: Spring Greens Salad with Kohlrabi and Golden Beets
Elephants and the Coconut Trees: Vanilla Pudding with Fruit Jam Topping
Napa Farmhouse 1885: Sauteed Broccolini With Garlic And Chile On Toast
Red or Green: Pasta With Kale, Garlic & Calabrian Chile
Big Girls, Small Kitchen: Fennel & Cherry Tomato Salad with Toasted Pistachios
the Eyes: Butter Lettuce Cups with Fried Goat Cheese, Green Apple, Meyer Lemon Cream
The Wimpy Vegetarian: Creamy Feta and Asparagus Casserole with Orzo
FN Dish: 5 Side Dishes That Are More Important Than the Easter Ham

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3 Ways to Have a Gluten-Free Easter

When you’re gluten-free, any holiday — including Easter — can be a challenge. But we’ve come up with recipes that are so good that no one will even question if they’re gluten-free or not. They’ll just be asking for seconds! A make-ahead, perfect-for-brunch breakfast casserole kicks off the day, and whether you’re making ham or lamb for the big feast, easy herbed popovers and hot cross buns will deliciously round out your Easter menu.

Make-Ahead Mushroom-Kale Breakfast Casserole
Serves: 10

1/4 pound (about 4 strips) bacon, chopped
1 small onion, finely chopped
One 10-ounce container sliced mushrooms
Half-bunch Tuscan kale, stemmed and chopped
8 large eggs
1 cup low-sodium vegetable broth or milk
1 teaspoon salt
1/2 teaspoon pepper
1 cup shredded cheddar cheese
One 1-pound bag frozen shredded potatoes

Preheat the oven to 350 degrees F and lightly grease a 9-by-13-inch baking dish with nonstick spray. In a large skillet, cook the bacon over medium heat until golden, then add the onion; cook until the onion has softened, about 5 minutes. Add the mushrooms and cook until just beginning to brown around the edges, about 5 minutes. Stir in the kale and cook until just wilted, about 2 minutes; let cool.

In a large bowl, whisk together the eggs, broth, salt and pepper. Stir in the cheese, the potatoes and the cooled vegetables; transfer to the prepared baking dish and bake until golden and set in the middle, about 45 minutes (or cover and refrigerate overnight).

Per serving: Calories 160; Fat 9 g (Saturated 4 g); Cholesterol 164 mg; Sodium 437 mg; Carbohydrate 10 g; Fiber 2 g; Sugars 0.7 g; Protein 10 g

Gluten-Free Easy Herbed Popovers
Makes: 12

4 large eggs, at room temperature
1 1/2 cups milk, at room temperature
1/2 teaspoon salt
1 1/2 cups gluten-free flour blend
3 tablespoons melted butter, at room temperature
2 tablespoons mixed chopped fresh herbs, such as rosemary, thyme and sage

Preheat the oven to 450 degrees F and position a rack on the lower shelf. Lightly grease a 12-cup muffin pan all over with nonstick spray. In a large mixing bowl and using a hand-held electric mixer, beat together the eggs, milk and salt on medium-high speed until combined. Add the flour and beat on high speed until bubbles appear on the surface, about 1 minute. Add the melted butter and chopped herbs; beat for 3 seconds on high speed to combine. Pour the batter into the prepared muffin pan, filling each cup about three-quarters full; bake for 20 minutes. Reduce the heat to 350 degrees F and bake until golden brown, about 15 minutes more.

Per serving: Calories 116; Fat 5 g (Saturated 2 g); Cholesterol 70 mg; Sodium 139 mg; Carbohydrate 15 g; Fiber 0.8 g; Sugars 2 g; Protein 4 g

Gluten-Free Hot Cross Buns
Makes: 8

1/3 cup dried currants or raisins, soaked in hot water for 15 minutes and drained
2 cups gluten-free flour blend
1/3 cup sugar
1/4 cup psyllium husk
One 1/4-ounce package active dry yeast
2 teaspoons baking powder
1 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon pumpkin spice
Zest of 1 orange, plus more for topping
1 cup lukewarm water
2 large eggs, at room temperature, lightly beaten
1 large egg whisked with 1 tablespoon water to make an egg wash
1 1/2 tablespoons freshly squeezed orange juice
3/4 cup confectioners’ sugar

In a large bowl, whisk together the flour blend, 1/3 cup sugar, psyllium husk, yeast, baking powder, salt, cinnamon, pumpkin spice and orange zest. Stir in the water and eggs until combined; stir in the drained currants. Let the dough sit for 7 minutes until thickened.

On a clean, lightly floured surface, knead the dough until smooth and elastic, about
1 minute. Using a pizza cutter, divide into 8 equal pieces and place on a parchment paper-lined baking sheet; cover loosely with plastic wrap and let rise at room temperature until puffy, about 1 hour.

Preheat the oven to 400 degrees F and brush the buns with the egg wash. Bake until puffed and golden brown, about 25 minutes. Let cool completely.

Meanwhile in a small bowl, whisk together the orange juice and confectioners’ sugar until smooth. Transfer the icing to a resealable bag and snip off a small corner to use the bag as a piping bag. Pipe cross marks over the cooled buns and top with zest.

Per serving: Calories 248; Fat 2 g (Saturated 0.6 g); Cholesterol 69 mg; Sodium 44 mg; Carbohydrate 52 g; Fiber 5 g; Sugars 22 g; Protein 4 g

Silvana Nardone is the author of Silvana’s Gluten-Free and Dairy-Free Kitchen: Timeless Favorites Transformed.

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Good or Bad: Alternative Noodles

No matter which fad diet you’re following, pasta is usually on the list of foods to avoid. This has been making dieters incredibly carb-phobic. On the other hand, some dietary restrictions such as celiac disease rightfully call for alternatives to gluten-filled pasta. If you’re reaching for alternatives to traditional pasta, you may not be getting a healthier noodle.

Good

Alternative pastas have all kinds of ulterior motives — some are free of gluten, others low in calories or high in protein. What matters most is what they’re made of. Traditional pasta is made from wheat flour, but you can also find healthy alternatives made from other grains, including rice, corn and quinoa; let’s not leave out good old spaghetti squash! Vitamin- and protein-rich legume-based pastas are also crowding supermarket shelves. Most of these options have very different texture and flavor profiles. Plus, the nutrient values differ significantly, so check labels to decide which fits best into your eating plan. Some tasty options: Tinkyada Brown Rice Pasta, Trader Joe’s Brown Rice Pasta, Barilla Protein Plus, Ancient Harvest and soba noodles (made from buckwheat). See more in our pasta taste test.

Bad

On the flip side, there are some alternate noodle options with little or no nutritional value. Chinese cellophane noodles are made from plant-based starches; while they are mild in flavor and have a pleasant texture, they don’t offer much in the nutrient department.

Possibly the worst offender is noodles made primarily from an indigestible substance called glucomannan. Sold as “miracle” or “shirataki” noodles, these babies are very popular with dieters because they are very low in calories. But they’re also low in flavor, and they have the consistency of rubber bands. Read more about the main ingredient in these noodles.

Bottom Line: There are some healthy alternatives to traditional wheat pasta. There are plenty of options, so choose what you like — just make sure it’s made from real food!

 

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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5 Tips to Spring-Clean Your Diet

Many folks are trying to get ready for the warm weather, outdoor activities and, of course, wearing fewer clothes. Instead of worrying about how you’ll look in a bathing suit, use these five simple tips to clean your diet and hopefully shed a few pounds.

#1: Slash the sugar.

The 2015 Dietary Guidelines stressed the importance of minimizing added sugar to 10 percent or less of your daily calories. Instead of cutting sugar out completely, look for small ways to cut back on it. For example, lessen or eliminate the amount of sugar added to your coffee and tea, choose plain yogurt without added sugar or toppings, or stop drinking sugary sodas and opt for water or seltzer instead.

#2: Add vegetables.

Spring is filled with seasonal vegetables like lettuce, bok choy, kale and spinach. Whenever possible, add vegetables to meals like sandwiches or omelets. Instead of processed snack foods, eat wholesome vegetables with a dip like hummus.

#3: Pulse up.

The United Nations declared 2016 the International Year of Pulses, a food category that includes dry peas, beans, lentils and chickpeas. These foods are high in protein, fiber and healthy unsaturated fat. Add lentils to salads, make a bean dip for veggies, or try roasted chickpeas.

#4: Choose highly processed foods carefully.

Many of the excess calories and much of the salt in your diet may come from highly processed foods that aren’t really necessary. Many food companies have come out with better-for-you foods to snack on, like Dang Foods Coconut Chips, Siggi’s yogurt and Sensible Portions Pea Poppers. Do your research and choose snack foods with simple ingredients you can pronounce. These snacks should also add essential nutrients, vitamins and minerals to your diet.

#5: Minimize alcohol.

Unfortunately, alcohol is not essential to your diet. Every serving of alcohol adds around 100 to 150 calories, not counting any mix-ins for cocktails. If you’re an avid drinker of wine, beer or spirits, you may want to cut back to the recommended amount. Per the 2015 Dietary Guidelines, men should consume no more than two drinks per day and women a maximum of one drink per day. One drink is defined as 5 fluid ounces of wine, 12 fluid ounces of beer or 1.5 fluid ounces of 80-proof liquor (like rum or vodka).

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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Beware of the Low-Sugar Revolution

If you’re trying to cut out added sugar from your diet, you aren’t alone. Make sure you’re doing it right; get the inside scoop on the sweet stuff.

Sugar in the Crosshairs

The recent release of the 2015 Dietary Guidelines has launched an attack on added sugars, urging Americans to cap their intake at no more than 10 percent of total calories — that’s about 200 calories, 50 grams or 12 teaspoons for a 2,000-calorie diet. Instead, the average American takes in upward of 20 teaspoons per day (and lovers of soda and candy take in way more).

This new recommendation has prompted a spike in the number of low-sugar foods on the market. Since sugar is found in everything from condiments to breakfast cereal, some nutrition smarts are certainly called for.

It’s also important for consumers to understand the difference between added and natural sugars. Added sugars are just that — an ingredient, such as granulated white sugar, maple syrup, corn syrup or honey. Naturally existing sugars are found in fruit and dairy; these types of sugars will affect the tally on a food label but aren’t associated with the pile of unhealthy calories that too much added sugar contributes.

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Sugar Shock

Evidence of the low-sugar revolution can be spotted all over store shelves. Here are a few of the most-common foods you’ll find, and tips on what to look for.

Juices: There’s a huge crop of lower-sugar juices in stores and vending machines. The bottom line: If it’s not 100 percent fruit juice, pass! Some brands also offer kids’ juices that have been diluted with water — save money and do that on your own.

Yogurt: Yogurt, which is calcium-rich, can be one of the most-difficult foods to evaluate. Most flavored varieties are made with a combination of fruit, milk and added sugars. To keep the calories low, many brands use a combo of sugar and artificial sweeteners like sucralose and acesulfame potassium. Reach for plain yogurt flavored with fresh fruit, or a brand like Chobani Simply 100, which is free of artificial sweeteners.

Kids’ Cereal: Don’t let the cartoon characters fool you; most popular breakfast cereals for kids contain more than 3 teaspoons of sugar per cup. Opt for lower-sugar kid-friendly offerings like Nature’s Path Peanut Butter Panda Puffs or Barbara’s Puffins.

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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Coconut Carrot Cake No-Bake Cookies with Pineapple Cream Cheese Frosting

Calling all carrot cake lovers! These dreamy cookies are a super-healthy treat, and they’re so easy to make. They are low in sugar, with only 4 grams per cookie, and made with nourishing ingredients, including fresh shredded carrots, nuts, spices and coconut. And you can whip up a batch in your food processor in less than 10 minutes.

In my opinion, the perfect carrot cake also includes pineapple, so the Pineapple Cream Cheese Frosting provides an utterly decadent topping for these cookies. Share some with your friends, and they’ll have a hard time believing the cookies are healthy too!

These no-bake cookies are naturally gluten-free, grain-free and vegetarian, and they are easily made vegan with a vegan cream cheese. The best part? Built-in portion control. You can make a big batch, then store the cookies in the refrigerator for up to three days, or store them in the freezer for even longer — the cream cheese frosting will be a little hard, but still absolutely delicious.

Coconut Carrot Cake No-Bake Cookies with Pineapple Cream Cheese Frosting

2 large carrots, peeled
1 cup raw pecans
1/2 cup cashews
1/2 cup shredded unsweetened coconut, plus extra (optional) for garnish
1/4 cup almond butter
2 tablespoons plus 2 teaspoons pure maple syrup, divided
1 1/2 teaspoons pure vanilla extract, divided
2 teaspoons ground cinnamon
1 teaspoon ground ginger
1/4 teaspoon salt
4 ounces cream cheese or vegan cream cheese*, softened
3 tablespoons pineapple juice

Line a baking sheet with aluminum foil, a Silpat or parchment paper, and set aside.

Cut carrots into large pieces and place them in a food processor bowl with a blade attachment. Pulse carrots until finely chopped. Add pecans, cashews, coconut, almond butter, 2 tablespoons maple syrup, 1 teaspoon vanilla, spices and salt. Process until mixture is well-combined, scraping sides of food processor as necessary. Mixture should be moist but not runny, and it will be ready when it starts to pull away from the sides of the food processor bowl and form a ball.

Using clean hands, form the dough into 15 equally shaped balls, approximately 1 1/4 inches in diameter. Place balls on baking sheet, then use your thumb to flatten with an indentation.

Prepare the frosting in a mixing bowl by combining cream cheese, pineapple juice, 2 teaspoons maple syrup and 1/2 teaspoon vanilla extract. Mix well with a hand mixer until creamy. Top each cookie with a spoonful of frosting, then sprinkle with additional shredded coconut if desired. Place cookies in the refrigerator for 1 to 2 hours before serving, or in the freezer for 15 minutes. Cookies may be stored in refrigerator or freezer.

*For a vegan version, replace cream cheese with a vegan version, such as Daiya Cream Cheese or Tofutti Better Than Cream Cheese.

Per cookie: Calories 172; Fat 15 g (Saturated 9 g); Cholesterol 9 mg; Sodium 75 mg; Carbohydrate 9 g; Fiber 2 g; Sugars 4 g; Protein 3 g

EA Stewart, MBA, RD is a registered dietitian nutritionist specializing in wellness and GI nutrition. In addition, EA is the creator of The Spicy RD, which features delicious gluten-free recipes made from healthy, seasonal ingredients.

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Have You Tried … Rose Water?

This century-old liquid is gaining momentum as a hot culinary trend. Have you stopped to smell the rose water?

What Is Rose Water?

It’s exactly what it sounds like: fluid made by steeping rose petals in water. You may also find some varieties in the form of alcohol-containing tinctures. The final product is a clear liquid with an almost overpowering floral scent and robust rose flavor; a little goes a very (very) long way. It’s commonly used as an ingredient in beauty products, but it can also be used to flavor sweet and savory dishes.

Rose water has long been a common ingredient in Indian, Chinese and Middle Eastern cooking, but it is now finding its way into baked goods, cocktails, confections and frozen treats. You can find bottles of all shapes and sizes online and at specialty food shops; prices range from $1 per fluid ounce to more than $4 per fluid ounce.

Healthy Attributes

Most forms of rose water are calorie-free; those mixed with alcohol contain about 15 calories per teaspoon. Rose water is known for its anti-inflammatory properties, plus it offers some vitamin C.

5 Ways to Love

The elegant floral sweetness of rose water is a lovely complement to fresh fruits like strawberry, mango, raspberry and lime. Rose water can also highlight the delicate creaminess of cheese and chocolate. Here are five amazing ways to use it in cooking.

• Make a batch of mango sorbet.
• Drizzle a drop into a steamy mug of hot chocolate.
• Mix up some rosy sangria or a gin cocktail.
• Add a touch to shortbread cookie dough.
• Make a batch of rose-permeated rice.

 

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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