Fattoush Salad with Grilled Chicken

I’m a sucker for a pretty salad — like this Fattoush Salad with Grilled Chicken with a lemony, herb-flecked vinaigrette. Have you heard of fattoush before? If not, you’re in for a delicious treat!

The traditional fattoush salad, which originated in the Middle East, is a flavorful combination of fried or toasted pita bread mixed with fresh seasonal herbs and vegetables. Therein lies its versatility, as you can easily add your own spin of creativity with your favorite herbs, vegetables, bread and other healthy toppings.

Grilled chicken adds a boost of lean protein to my version, and for those of you like myself who can’t eat gluten, I’ve swapped the pita for gluten-free pizza crust. Mix in some crisp bell peppers and cucumbers tossed with arugula and fresh Italian parsley, and top it all off with creamy feta cheese and lemon-oregano vinaigrette for a delicious and nourishing one-bowl meal.

Fattoush Salad with Grilled Chicken

Serves: 4

 

Ingredients:

Lemon-Oregano Dressing

1/4 cup extra virgin olive oil

2 tablespoons white or golden balsamic vinegar

2 tablespoons fresh lemon juice (about half a lemon)

1 tablespoon chopped fresh oregano

Salt and freshly ground black pepper to taste

 

Fattoush Salad

4 cups baby arugula

1/2 yellow bell pepper, chopped

1/2 red bell pepper, chopped

1 cucumber, peeled and chopped

1/2 cup loosely packed chopped Italian parsley

1 1/2 cups cherry or grape tomatoes sliced in half

1 cup crumbled feta cheese

2 grilled chicken breasts*, sliced

One 8- or 9-inch pizza crust (e.g., Udi’s frozen gluten free pizza crust, defrosted)

1 teaspoon extra virgin olive oil

 

Directions:

Make the dressing: Combine olive oil, vinegar, lemon juice, oregano, salt and pepper in a small jar. Shake well with the lid on, and set aside.

Make the salad: Place the arugula in a large salad bowl. Chop the bell peppers, cucumber and parsley, and slice the tomatoes. Add them all to the salad bowl and toss well with the arugula.

Heat a medium-size skillet over medium-high heat. Rub 1 teaspoon olive oil over pizza crust, distributing it on both sides. Place crust in skillet and heat for about 2 to 3 minutes on each side, being careful not to burn. Remove from skillet, and cut into approximately 1 1/2-inch pieces.

Assemble the salad: Place sliced chicken and chopped pita on top of salad. Add feta cheese and pour dressing over the top. Toss well before serving.

 

Note: Grill the chicken breasts on a stovetop, electric or outdoor grill per directions, or use about 3 cups precooked chicken breast meat.

Per Serving: Calories 521; Fat 33 g (Saturated 9 g); Cholesterol 65 mg; Sodium 715 mg; Carbohydrate 27 g; Fiber 4 g; Sugars 8 g; Protein 28 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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Eddie Jackson’s Easy Summer Party Plan

Manning the grill at a summer party is a tough job: Flipping a bunch of burgers, shuffling space for veggies and (of course) running back to the kitchen because you forgot cheese can eat into your time with guests. To avoid this scenario, we suggest you take a page from Eddie Jackson’s grilling “playbook.” As a Food Network Star winner (not to mention former NFL player, food truck owner and personal trainer), Eddie aims to create recipes that are healthy and delicious — but he knows that ease is a key ingredient, too.

And Eddie’s grilling menu really is super-savvy. He chose a crowd-pleasing flank steak that can feed the whole party, roasted potatoes that don’t require much attention while they cook and a simple salad to round out the meal. Watch the entire thing come together in the video above, and you’ll instantly feel prepared to entertain friends all season long.

Of course, Eddie’s armed with “playbooks” for many other occasions, too — check out his healthy habits plan and game-day party menu for even more inspiration.

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How Local Can You Get? Bread

Despite their unavoidable convenience factor, commercially baked breads often fall short when it comes to flavor and nutrition. Now that I’ve been sourcing local baked goods, I’ve all but given up on the grocery store bread aisle. Here are some tips to bring more local breads into your kitchen; you’ll support local businesses and get more nutritious options at the same time.

Homemade
Making your own bread isn’t really as difficult as it is time consuming. Budgeting time for the dough to rise (and then rise a second time) does take some getting used to, but the payoff is having complete control over the ingredients. A homemade recipe gives you the ability to lower the sodium and sugar content, while increasing the whole grains. From whole wheat to rye, sourdough to gluten-free breads — bakers’ catalogs offer a wide variety of ingredients and equipment to help bring out your inner baker. Instead of relying on only traditional yeast-leavened breads, add recipes for quick breads and pizza dough to your repertoire as well.

 

Recipes to Try:

50 Quick Breads

Parker House Rolls

Tyler Florence’s Pizza Dough

Gluten-Free Irish Soda Bread

 

Locally Sourced

If you’re looking to purchase locally sourced bread, find a local bakery and become a regular. Talk to the baker to learn about his or her style and philosophy. Visit a local farmers market and see the one-of-a-kind creations the bakers in your town are making. Most local bakeries will feature a wide variety of whole grains and styles of bread, so you can experiment and see what you like. Buy a loaf or two for the week and ask them to slice loaves for you if possible to ensure even slices for easier storage (more on that below). On a recent trip to the Stone Barns Center for Food and Agriculture in Pocantico Hills, N.Y., I found it truly enlightening to watch bakers mill grains into flours, then bake them into breads right on the premises. You don’t get much more local than that.

Storage and Preservation
Fresh bread certainly doesn’t have the same seemingly endless shelf life as what you’ll find in the bread aisle, but there are ways to get more mileage out of those loaves. Freshly made bread is obviously at its best the day it is made, but many varieties will keep well on the countertop for a day or two — even three or four if you toast before eating. For extended use, store sliced bread in the freezer in a tightly sealed bag. This is preferable to the refrigerator, where the extra moisture promotes mold growth. When you’re ready to use frozen bread, place it right in the toaster, or let it stand on the countertop for about 15 minutes until it reaches room temperature. Previously frozen bread is best prepared in a skillet or sandwich press.

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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Farmers’ Market Finds: Scapes and Rabes, Beyond Broccoli and Garlic

If you haunt your farmers market looking for signs of spring, you’re probably familiar with garlic scapes and broccoli rabe…they’re some of the first greens you’ll find. But scapes and rabe come in more varieties than garlic and broccoli. Here’s the skinny on what they are and what other varieties to look for.

 

What Are Scapes?

These shoots are one of the first edible greens to crop up in spring. Scapes are simply flower stalks that grow out of the bulbs of garlic, onions and leeks. At the top of each is a bulb that will flower if left unplucked. For eating, though, scapes are picked when the green stalk is sturdy and the bulb is still a bulb. Scapes taste like the alliums they grow from, and you can use them in places you would use chopped onion.

 

How to Use Scapes

To cook scapes, remove the bulbs and use the stalks. Chop them finely and saute to soften. Add them to omelets or quiche, blitz them into a pesto or preserve them by pickling.

What Is Rabe?

Like scapes, rabe (also referred to as raab or rapini) is the outgrowth of more recognizable plants. Most greens, left to grow wild, will sprout and flower, turning into rabe. At the end of a harvest season, if plants like kale, broccoli, mustard and collard greens are left in the field, they’ll go to seed and sprout, even forming yellow flowers. That entire plant (including the leaves and flowers) is edible.

 

How to Cook Rabe

One of the easiest and best ways to cook any kind of rabe is to blanch it and then saute it in olive oil and garlic.

 

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

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Nutrition News: Late Family Dinners, Healthy Lifestyle and Cancer, Divorced Men’s Diets

Late family dinners

Parents who are perpetually running behind schedule with the family dinner probably have a lot on their plates, but one thing they can worry less about is dooming their kids to obesity just because the evening meal is served late. While previous research has indicated that meal timing could boost the risk of being overweight or obese for children, a new U.K. study examining data from more than 1,600 kids, ages 4 to 18, found that the risk of being overweight or obese was no higher among kids who ate between 8 p.m. and 10 p.m. than it was among those served supper earlier in the day. Study author Gerda Pot, a visiting lecturer at King’s College London, told HealthDay News that she and her colleagues had “expected to find an association between eating later and being more likely to be overweight” and so found the study results “surprising.”

Healthy life, long life

How important is a healthy lifestyle – not smoking, drinking alcohol only moderately (if at all), maintaining a body mass index between 18.5 and 27.5, and engaging in vigorous aerobic exercise at least 75 minutes per week or moderately intense exercise at least 150 minutes weekly? Well, for one thing, it could lower your risk of dying from cancer. In a new study of 89,500 white women and 46,300 white men, published in the Journal of the American Medical Association Oncology, maintaining a “healthy lifestyle pattern” was determined to decrease the risk of death from cancer by 59 percent for women and 67 percent for men and to reduce the rate of new cancers by 41 percent for women and 63 percent for men. So it might be a good idea to put down that second cocktail and head to the gym.

Divorce and eating

Forget all those movie scenes where female protagonists dig into a tub of ice cream after a breakup. Women’s diets don’t change much following a divorce, but divorced men’s diets deteriorate to the point where they actually have a clinical effect on the men’s health, according to a study published in Social Science & Medicine. The findings also held for marriages that ended in separation or the death of a spouse. Men whose marriages ended reduced their daily consumption of fruits and vegetables by about 25 percent over the course of the multiyear study, and their diets became significantly less varied, whereas women didn’t change their diets in statistically significant ways following the end of a marriage. Men’s alcohol consumption remained steady, whereas women drank slightly less alcohol — about one drink less a week — after their marriages ended.

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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Healthy Block Party Bites

Many neighborhoods celebrate the warm weather by throwing block parties. Filled with tons of food, including burgers, hot dogs, steak, side salads, beverages and desserts, block parties make it tough to stick to a healthy eating plan. And with all that food and all those hungry hands, there’s also a chance of a food safety snafu. Before heading out to your local block party, keep these tips in mind — and share them with the neighborhood!

Healthy Options

You can usually find some healthy bites at a block party if you go simple. Grilled corn on the cob (without gobs of butter), grilled chicken and watermelon can make a healthful, well-balanced meal. Oftentimes, however, you can’t help but take multiple servings of the broccoli salad laden with mayo — or try one of every protein cooked on the grill. Let’s also not forget about tossing back a few (or more!) beers, plus dessert. Don’t worry. You can tote along some of these healthy bites to your next block party to make things a little bit healthier:

• Whole-wheat buns or large lettuce leaves for burgers and hot dogs
• Grilled vegetables and fruit
• Light beer and water bottles
• Smaller plates, instead of the large dinner-sized ones

 

Recipes to Try

Here are a few spins on traditional dishes that are just as tasty, but lighter on the calories.

Grilled Polenta Crackers with Roasted Red Pepper Salsa

American Macaroni Salad

Grilled Ratatouille Salad

Asian Red Cabbage Slaw with Peanuts

Pesto Potato Salad

Blueberry Lemonade

 

Keeping Food Safe

There are several concerns when you have tons of food and people gathering on a hot day. Here are six things to keep in mind:

• Keep meat and poultry refrigerated. If a home refrigerator isn’t available, store raw meats in coolers filled with ice so the meat stays cold (about 41 degrees F).
• Use separate coolers. Separate raw meats from ready-to-eat foods, such as fruit and vegetables, to prevent cross-contamination.
• Use a thermometer. To ensure meats are cooked properly, use a meat thermometer to check the internal temperatures. Many meat thermometers have the recommended temperatures built in.
• Don’t reuse marinades. Leftover marinades should be tossed and not reused, as they can contain harmful bacteria from the raw meats.
• Monitor leftovers. Leftovers can stay outdoors for 2 hours if the temperature is below 90 degrees. Over 90 degrees, however, the maximum time food should be left in the hot sun is 1 hour. If you don’t want to toss the extras, designate several refrigerators to hold extras before they spend too much time outdoors.
• Wash hands properly. Designate several houses to have the kids come in and wash their hands before digging into the food.

 

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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6 Veggie-Packed Sides for a Lighter Memorial Day Feast

Memorial Day weekend is right around the corner, and if you’re planning a picnic or cookout, it’s time to divide and conquer. In other words, touch base with friends and family soon to make sure you don’t end up with multiple renditions of coleslaw and potato salad crowding your spread. Sure, they’re classics, but mayonnaise-heavy dishes never seem to hold their shape in the heat — and they make for some pretty soggy leftovers the next day. If you’re delegated to bringing a side, you can ensure your dish stays fresh outdoors by deviating from tradition in favor of these lightly dressed salads packed with in-season produce.

Artichoke and Tomato Panzanella
This hearty panzanella is great alongside smoky grilled chicken. Check your pantry and freezer for the necessary ingredients before heading to the store; you may already have everything that you need, like frozen artichokes, black olives and whole-wheat bread. Toss it all together with some fresh tomato and basil from your garden.

Grilled Sweet Potato and Scallion Salad
Bobby Flay bakes sweet potatoes until they are just soft, then grills them to finish cooking. A mustard vinaigrette brings all of the salad’s flavors together.

Guacamole Salad
Think of this salad as guacamole you can eat with a fork. Ina Garten turns the classic cookout dip into a hearty salad by combining avocado, black beans, bell pepper and tomato in a zesty lime juice marinade, which prevents the avocado from browning quickly.

Grilled Corn Salad with Lime, Red Chili and Cotija
Bobby grills corn in its own husks to protect it before taking the smoky kernels off the cob and tossing them with Cotija cheese, lime juice, lime zest, ancho chile powder and creme fraiche.

Tomato, Onion and Cucumber Salad
Rachael Ray recommends using Kirby cucumbers for this salad. They have a very thin skin, so can wash them and use them without peeling.

Pinto Bean Salsa Salad
Food Network Kitchen’s easy side tastes great over greens or with chips. Toss together pinto beans with corn, bell pepper and onions before topping with a garlicky dressing.

For more Memorial Day sides, check out these recipes from our friends:

The Lemon Bowl: Greek Pasta Salad
Creative Culinary: French Potato Salad with Mustard and Fines Herbes
Napa Farmhouse 1885: Three Spring Vegetable Bruschetta Recipes For A Memorial Day Feast
In Jennie’s Kitchen: Pulled Pork & Cabbage Salad
Feed Me Phoebe: Herb Marinated Steak Gyros Plates with Tomato-Onion Salad and Green Tahini Sauce
Devour: Red, White and Blue Sides for a Patriotic Memorial Day Picnic
Elephants and the Coconut Trees: Pineapple and Shrimp Fried Rice
Taste with the Eyes: Holiday Weekend Brunch: Shakshuka with Avocado, Epazote, Pinot Beans
The Wimpy Vegetarian: Healthy Mexican Casserole
FN Dish: 6 Memorial Day Sides That’ll Get More Attention Than the Mains

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The First Lady Unveils Revamped Food Nutrition Label

Last week at the Partnership for a Healthier America Building a Healthier Future Summit in Washington, D.C., first lady (and PHA honorary chair) Michelle Obama unveiled the U.S. Food and Drug Administration’s refreshed Nutrition Facts label. And while a label redesign may not seem like big news, it is. First, because this is the only time the label has significantly changed since it debuted 20 years ago. And second, because the FDA has been under mounting pressure from food manufacturers and consumers alike to re-evaluate what was criticized as an out-of-date tool for determining the nutritional value of packaged foods.

It’s also a big victory for the first lady’s Let’s Move! initiative, which aims to raise a healthier generation of kids. “I am thrilled that the FDA has finalized a new and improved Nutrition Facts label that will be on food products nationwide,” she said. “This is going to make a real difference in providing families across the country the information they need to make healthy choices.”

So what are the most-important changes?

• The revamped format makes key information such as “calories” and “servings per container” easier to see at a glance.
• In addition to the existing “total sugars” information, “added sugars” must now be declared to show consumers how much sugar is added to the product during processing.
• Out-of-date serving sizes have been revised to better reflect the portions consumers actually eat.

 

Whether you’re watching your sodium, teaching your kids how to keep sugar, fat and calories in check, or trying to avoid that moment when you realize the seemingly healthy snack you just ate was meant to be four servings — not one — the label is your best tool for making informed food choices. But while the more user-friendly label will make it easier for consumers to navigate what foods they put in their grocery carts, don’t expect to see it overnight; manufacturers have two to three years to implement the change.

Photographs courtesy of Partnership for a Healthier America and the Federal Drug Administration

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5-Ingredient Shrimp & Avocado Stir-Fry with Lemon

We’re entering that exciting time of year when spring produce is in full gear and summer produce begins to surface. At this moment, avocado groves are brimming with luscious, creamy avocados, which can be used in all sorts of ways. Besides mashing avocados on toast and into guacamole, you can mix them into stir-fries, where they pair perfectly with a light, low-fat protein like shrimp. Avocados count toward your fruit intake, so you can feel good about that, too.

I’m a hungry gal, so I like to serve this dish over brown rice prepared with vegetable broth instead of water, for extra flavor. But feel free to break out your spiralizer to make zoodles (zucchini noodles) or serve the stir-fry in lettuce wraps for the ultimate low-carb meal that will fill you up while boosting your vegetable intake.

 

5-Ingredient Shrimp & Avocado Stir-Fry with Lemon

Serves 4

 

Ingredients:

1 pound medium-small peeled and deveined shrimp with tails removed

3 scallions, white parts chopped, green parts cut into strips

1 lemon, zest finely grated, pulp juiced into 2 teaspoons

1 large avocado, diced

2 teaspoons reduced-sodium soy sauce

 

Directions:

Heat a large saute pan over medium-high heat. Add 2 teaspoons high-heat oil, like canola, grapeseed or rice bran. Add the shrimp to the shimmering oil in a single layer and cook until the shrimp turn white halfway through, about 4 minutes. Turn the shrimp and sprinkle in the lemon zest and white scallions, cooking until the shrimp is done, about 1 minute. Reduce the heat to low and gently stir in the avocado and soy sauce. Season with freshly ground black pepper and serve with additional lemon wedges.

 

Note:

This dish cooks quickly, so I recommend having all of your mis en place (i.e., food prep) finished before you start cooking, for optimal execution.

 

Per serving: Calories 160; Fat 8 g (Saturated 1 g); Cholesterol 137 mg; Sodium 250 mg; Carbohydrate 6 g; Fiber 4 g; Protein 16 g; Vitamin A 8% DV; Calcium 4% DV; Vitamin C 20% DV; Iron 15% DV

 

Michelle Dudash is a registered dietitian nutritionist, Cordon Bleu-certified chef consultant and the creator of Clean Eating Cooking School: Monthly Meal Plans Made Simple.

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The Beginner’s Guide to Gluten-Free Grocery Shopping

If you’ve just starting eating gluten-free, you’ll be glad to know that navigating your local grocery store is easier than ever and, with many national chains manufacturing their own food products, prices are better than you imagine. So what’s the key to ultimate shopping success? Knowing not only where to find gluten-free foods in your supermarket, but identifying which foods are worth buying ready-to-eat and which ones you’re better off making from scratch.

1. Ask customer service where to find gluten-free products. Sure, you could just walk up and down every aisle—the best way to really get to know a supermarket, and worth the time if you regularly shop at the same store. You can also ask if there’s a natural foods section, which usually has shelves stocked with gluten-free goods. Otherwise, some stores have dedicated gluten-free aisles for fast shopping, while others blend in gluten-free products with their gluten-full

Express Tip: Look for aisles labeled “Gluten-Free” and shelf-talker signage, too.

 

2. Shop the perimeter. That’s where you’ll find most of the naturally gluten-free foods, like fruit, vegetables, seafood, meats and dairy. If you stop at the deli department, make sure the meats, cheeses and condiments are gluten-free.

Express Tip: Stick to naturally gluten-free foods and shop gluten-free-certified brands at the deli counter, like Applegate Farms and Boar’s Head.

 

3. Research gluten-free brands before you buy. If you know what replacement foods you’re specifically looking for — like whole-grain pasta or breakfast cereal — write it down. Then, do some Googling to decide which products look good enough to give a go.

Express Tip: Check out gluten-free-product lists from supermarkets such as Trader Joe’s and Whole Foods Market.

 

4. Ask your Facebook friends or join a gluten-free Facebook group. There are so many new gluten-free items on the market, but not all of them are worth part of your paycheck. Often asking friends what gluten-free foods they and their families love is the fastest way to get insight on the best the market has to offer in terms of flavor and cost.

Express Tip: The best food advice comes from those who have been right where you are and have already taste-tested their way though gluten-free store-bought foods.

 

5. Read the label and look for gluten-free certification. Ultimately, reading the ingredient list on the packaging gives you the information you need. If an ingredient, like “natural flavors,” isn’t clear, watch out for gluten.

Express Tip: Look for a certified-gluten-free seal, which means a product has safely met the FDA standard of less than 20 parts per million of gluten.

 

6. Realize that the more things change, the more they stay the same. I’ve been shopping gluten-free for my family for almost 10 years. When I shop at the store or bake in my kitchen, I look to have the same flavor and texture experience in foods as I had before my son Isaiah was diagnosed with gluten intolerance. Every week manufacturers mail me new gluten-free products, and I’ve discovered that many of the gluten-free brands I first fell in love with are still my favorites.

Express Tip: Look for brands that have been around the gluten-free block for more than a decade. After all, there’s usually a good reason behind their delicious success.

 

Silvana’s Top 10 Fave Gluten-Free Foods

No gluten? No problem! Sure, I do most of my baking and cooking from scratch, but you’ll always find my pantry, fridge and freezer stocked with these gluten-free foods — my answer to grab-and-go snacks, breakfast and family meal helpers.

1. Bob’s Red Mill’s Gluten-Free Extra-Thick Rolled Oats
2. Van’s Gluten-Free Waffles
3. Applegate Farms’ Gluten-Free Classic Pork Breakfast Sausages
4. Cybele’s Free-to-Eat Gluten-Free Chocolate Chip Cookies
5. Snyder’s of Hanover Gluten-Free Pretzels
6. Canyon Bakehouse Gluten-Free Mountain White Sandwich Bread
7. Glutenfreeda Gluten-Free Flour Tortillas and Wraps
8. Udi’s Gluten-Free Pizza Crusts
9. Jovial Gluten-Free Brown Rice Pasta
10. Amy’s Rice Mac & Cheese

 

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

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The Truth About Baby Carrots

Tiny smooth carrots – which are perfect for snacking and dipping – don’t actually grow that way. Find out how they’re made, and why it’s OK to munch on them.

The History
Baby carrots were invented by a California carrot farmer, Mike Yurosek. In the early 1980s, Yurosek found that many of his carrots were not saleable because they were “ugly” — they weren’t the size or shape that could be sold at the grocery store. Instead of tossing these “ugly” carrots, he used an industrial bean cutter to shape them into what are now called “baby carrots.”
The success of baby carrots was overwhelming. By 1987, carrot consumption had increased by 30 percent. Today, baby carrots consist of 70 percent of total carrot sales.

Creating Baby Carrots
Bolthouse Farms is one company that grows and packages baby carrots. Scott LaPorta, president of Bolthouse Farms, explains that the company began noticing that broken pieces of carrots were cast aside. So they began peeling and shaping the broken and misshapen carrots into 2-inch pieces, and that’s how the idea of baby carrots came to be for Bolthouse Farms. “It was our solution to reducing food waste while providing consumers with an appealing and tasty new option,” he says. The mini carrots inspired additional carrot varieties for the company, including chips and “matchstix” cuts.
To give an idea of how baby carrots go from farm to table, LaPorta explained the way Bolthouse Farms does it. First, full-sized carrots are harvested from the fields, and are immediately put in trucks and taken to a facility in Bakersfield, Calif. There, they get washed and sorted by size, and then cut, peeled and polished into 2-inch pieces. The entire process, from harvesting to packaging, takes less than 48 hours.
One concern about baby carrots has been the rinsing process, especially when chlorine is used. However, since carrots do grow underground, there is a food safety concern. After being harvested, carrots receive a gentle wash in a small amount of chlorine (the amount is less than is present in everyday tap drinking water), a common practice used with fresh-cut produce. Before being dried and bagged, however, the carrots are thoroughly rinsed to remove any excess chlorine.

Nutrition Info
Because of the shaping and peeling of baby carrots, some of the nutrients are lost. However, baby carrots are still jam-packed with nutrition. One medium baby carrot provides 5 calories and 1 gram of carbs, and is free of fat and cholesterol. It’s also an excellent source of vitamin A: One baby carrot provides close to 30 percent of the recommended daily amount.

Purchasing and Storage
When purchasing baby carrots, check the “use by” date on the package. The wetness in the bag is normal. It’s actually filtered tap water that helps keep the vegetable hydrated. For the best quality, store unopened bags of baby carrots in the refrigerator and eat them within 30 days after the packaging date.

Photograph courtesy of Bolthouse Farms

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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Canned Tuna, 3 Ways

Because it’s one of our favorite healthy convenience foods for a quick lunch (or dinner), we’ve taken canned tuna — high in protein and Omega-3 fatty acids — beyond the classic mayo-laced sandwich salad. Garlicky tahini, rich avocado and creamy Dijon vinaigrette are swapped in for heavy mayonnaise in these three easy recipes that take canned tuna to the next level.

 

Zucchini Noodles Tuna Nicoise  

Serves: 2

2 tablespoons plain low-fat yogurt
2 tablespoons olive oil
1 tablespoon white wine vinegar
1 1/2 teaspoons fresh lemon juice
3/4 teaspoon Dijon mustard
1 small clove garlic
Salt and pepper
2 zucchini, spiralized
One 5-ounce can tuna, such as Wild Planet
10 green beans, trimmed, halved and boiled until just tender
1/2 pint grape tomatoes, halved
2 tablespoons chopped fresh herbs, such as parsley, mint and basil
2 hard-cooked eggs, cut in wedges

Using a blender, combine the yogurt, oil, vinegar, lemon juice, mustard and garlic; season with salt and pepper.

Place the zucchini ribbons in a salad bowl. Add the tuna, green beans, tomatoes and herbs; toss together. To serve, divide the tuna mixture and eggs among 2 plates.

Per serving: Calories 323; Fat 19.8 g (Saturated 4.2 g); Cholesterol 215 mg; Sodium 288 mg; Carbohydrate 14.3 g; Fiber 3.5 g; Sugars 5.6 g; Protein 25.4 g

 

Mexican Tuna-Avocado Tostadas 

Serves: 2

One 5-ounce can tuna, such as Wild Planet

1 ripe avocado, chopped

1 teaspoon chipotle chile powder, or to taste

Juice of 1 small lime

Salt and pepper
2 soft corn tortillas, toasted in a dry hot skillet
Pickled jalapeno or fresh jalapeno, sliced crosswise, for topping

2 pitted black olives, sliced, for topping
1 tomato, chopped, for topping
1 tablespoon chopped scallions, for topping

In a medium bowl, toss together the tuna, avocado, chile powder and lime juice; season with salt and pepper. Place each toasted corn tortilla on a plate and top with half of the tuna salad. Top each with jalapeno and half of the olives, tomato and scallions.
Per serving: Calories 302; Fat 15.8 g (Saturated 2.7 g); Cholesterol 29.1 mg; Sodium 303 mg; Carbohydrate 26.4 g; Fiber 9.5 g; Sugars 1.3 g; Protein 20.1 g

 

Tahini Tuna Salad

Serves: 2

3 tablespoons tahini
1 small clove garlic
1/2 teaspoon ground cumin
1 tablespoon fresh lemon juice
One 5-ounce can tuna, such as Wild Planet
1 tablespoon chopped parsley, plus more for sprinkling
Salt and pepper
1 large tomato, sliced crosswise
Sesame seeds, toasted, for sprinkling

In a blender or food processor, combine the tahini, garlic, cumin, lemon juice and 1/4 cup water; blend until smooth. Transfer to a bowl, stir in the tuna and parsley; season with salt and pepper. Place a tomato slice on a plate, top with some tuna, another tomato slice and more tuna; sprinkle with parsley and sesame seeds. Repeat with the remaining ingredients.

Per serving: Calories 222.7; Fat 13.2 g (Saturated 2.3 g); Cholesterol 29.1 mg; Sodium 235 mg; Carbohydrate 9.4 g; Fiber 2.9 g; Sugars 0.5 g; Protein 20.5 g

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

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4 Tips for Planning an Edible Garden

It’s the time of year when home gardeners begin to set a game plan for the season. Their excitement begins to build, as they know that what starts out as small seeds and plants will turn into a backyard bounty of edible goodness over the course of a few short months. Whether you are a seasoned gardener or a horticulture newbie, use these tips to get off to a fruitful start.

 

1. Find the right space.

The best place to start digging is one with lots of sunshine and plenty of soil. If you have a designated garden spot, try to rotate the main area every couple of years to help prevent depleting nutrients from the soil. If a new spot isn’t an option, plant items in different spots than the year before — tomatoes on the opposite side of the garden and so on. Also, consider using a combo of raised containers and in-ground beds so you don’t take up your entire lawn. If you live in a wooded area, consider how to set up protection from hungry squirrels, rabbits, deer and other four-legged friends.

2. Know your annuals and perennials.

Popular home garden choices like tomatoes, cucumbers, parsley, basil and summer squash need to be replanted each year. Starting these veggies from seed will take time, so be sure to check seed packages, as they will indicate approximately how long it will take to get to the desired end product. To give your home garden a bit of a head start, visit your local farm or farmers market for small starter plants. Other backyard favorites, like strawberries, blueberries and woody herbs (sage, rosemary, thyme and oregano), will come back from year to year. Place these items up against a fence or in some other convenient spot for long-term enjoyment.

3. Plant things you will eat!

It’s easy to get caught up in the excitement, but growing too many things will lead to a bunch of extra work and extra food waste. Choose foods you know your family loves, and experiment with one or two new additions each year. Once you’ve gotten things in the ground, make a labeled sketch of where you planted them, especially for different varieties of tomatoes and produce you’re less familiar with.

4. Get the entire family involved.

Let the kids choose a veggie to grow each year — it will hopefully inspire them to eat it. Divvy up the work and assign specific days or chores for each member of the family to tend to the garden. As the season goes on, many foods will need daily picking, and there’s always watering and weeding to be done.

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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Nutrition News: Smoothies, Calorie Disclosure Rules, Diet and High School Sports

Smoothie operators

“Do I absorb more sugar and calories when I drink fruits and vegetables in a smoothie as opposed to just eating them whole?” The question was put to The New York Times’ Well blog this week, which consulted a dietitian representing the Academy of Nutrition and Dietetics and returned with an answer: Yes, “very likely.” Basically, the issue is one of “quantity,” the Times was told. You may well consume a lot in a short time when you drink a smoothie, without even realizing it. Plus, you may feel hungrier more quickly after you drink a smoothie than you would after eating whole fruit, because fiber, which slows down the sugar-to-blood-sugar conversion process, gets pulverized when the fruit is blended for smoothie consumption. And that’s just talking about smoothies you make at home, the Times notes. Store-bought smoothies often pack a big caloric punch along with added sugar, honey or other sweeteners — and may not even contain whole fruit at all.

Menu mysteries

You know those rules requiring restaurants nationwide to post on menu boards the calorie counts of the foods they sell? The national calorie disclosure regulation, which aims to help consumers be more aware of the calories they consume away from home (on average, about one-third of our overall calorie intake), was supposed to go into effect in December 2016, but now it’s been pushed back until May 5, 2017. It will affect restaurants and other retail food establishments with at least 20 locations, many of which, by now, after repeated delays, are already in compliance with the bill. Others have opposed it. One proponent told Reuters she hopes the new date “will stick.”

Good sports? Good diet

Here’s a hopeful sign for young athletes today: High school sports programs are increasingly emphasizing a healthy, nutritionally balanced diet as a way of enhancing athletic performance. The New York Times calls the integration of nutritional guidance into high school sports — “long a standard part of professional and college programs,” it notes — a growing “trend.” “Schools are starting to bring in dietitians to discuss the importance of nutrition with young athletes to complete the circle,” Molly Wong Vega, a Houston dietitian who works with several schools, told the Times. “Suggesting a snack of bell peppers with hummus may be a way to help increase vitamin A and C intake and give a little zinc as well,” which may aid muscle and tissue repair, she said. That’s something to cheer about.

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

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5 Pasta Salads You Won’t Regret

Pasta salad is just as emblematic of the American cookout tradition as a juicy cheeseburger, whether you prefer yours with bow ties or macaroni, diced celery or bell pepper, or creamy mayonnaise or zesty vinaigrette. But what you might consider a modest serving could very well pack enough sugar and fat to knock you into a dreaded food coma for the rest of the day. If you’re eager to indulge in this classic summer side dish a whole lot more now that barbecue season is upon us, consider trying new ways to lighten up your go-to recipe. Reducing the mayo and cutting the sugar in the dressing — and loading up on wholesome, in-season vegetables — are excellent places to start.

American Macaroni Salad
Food Network Kitchen’s lighter take on macaroni salad has all the creaminess that’s expected, even though the recipe requires just half a cup of mayo. A little bit of sour cream is also mixed in, adding a tangy element — along with the cider vinegar — to this typically mild dish.

Minted Squash-Orzo Salad
Usher in another season of sweet summer squash with Claire Robinson’s healthy orzo salad. Toss the tender cooked pasta with salty feta crumbles and cubes of golden, caramelized squash for a low-fat side dish that’s ready in just 30 minutes.

Radicchio Pasta Salad
Radicchio’s firm burgundy leaves double as a pasta salad mix-in and a stunning serving bowl in Rachael Ray’s easy side dish recipe. Toss the cooked orecchiette with a sweet and tangy orange vinaigrette to balance the radicchio’s slightly bitter taste.

Corn and Pasta Salad with Homemade Ranch Dressing
Store-bought salad dressings are often loaded with sugar and sodium; skip the bottled stuff and dress your picnic salad with Food Network Kitchen’s garlicky ranch dressing instead.

Bow Tie Pasta Salad with Chicken and Roasted Peppers
Tender bow tie pasta meets shredded rotisserie chicken, diced tomatoes and bell peppers in this crowd-pleasing cookout side. Don’t forget to dress the salad with Dijon vinaigrette, as the dressing adds a tangy kick for few extra calories.

For more, check out these pasta salad recipes from our friends:

The Mom 100: Pasta Salad with Chicken, Picholine Olives and Ramp Vinaigrette
Homemade Delish: Spring Orzo Salad
Devour: Pasta Salads That Go Beyond Mayonnaise
Napa Farmhouse 1885: Pasta Salad with Arugula, Bell Pepper & Spring Onion
Elephants and the Coconut Trees: Chicken Pasta Salad with Peanut Butter Dressing
Taste with the Eyes: Refreshing Rice Noodle Salad, Lime Ginger Dressing
FN Dish: Picnic-Ready Pasta Salads with Hundreds of Sky-High Reviews

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Why I Bought Boys’ Underwear for My Daughter

It’s no secret that the husband is a huge fan of Star Wars. When Layla was born, the husband was so excited to share his love of Star Wars with her that he talked to her about it all the time. And now, I can honestly say that Layla has become a Star Wars fan in her own right. Ask her about any of the movies, and she’ll be able to tell you who all of the characters are: From Darth Vader to Yoda to BB8 to Rey to Boba Fett. She can tell you what the Death Star is, and identify all of the ships (Millennium Falcon vs. X-Wing vs. Tie-Fighter anyone?) on her own. She even knows the tagline “A long time ago in a galaxy far, far away…” by heart.

And actually, after seeing the newest movie and reading Layla the books about the original movies, I have to say I’m a pretty big Star Wars fan myself.

We’re a Star Wars family. Pretty much.

So when Layla started becoming interested in going pee on the potty, we immediately thought of getting her Star Wars themed underwear – since we figured the reminder “Keep Yoda Dry” would help motivate her to go on the toilet instead of in her diaper.

I thought that would be easy to accomplish through a simple search on Amazon, right?

Wrong.

Do a search for “Star Wars Toddler Underwear” on Amazon, and all you get are boys underwear.

Do a search for “Star Wars Girls Toddler Underwear” on Amazon, and you get no results.

Do a search for “Star Wars Girls Toddler Underwear” on GOOGLE, and across all merchants there is just one option for older girls (not toddlers) where the primary colors are pink and purple. So basically, when clothing manufacturers finally provided a Star Wars underwear option for girls, they made Star Wars pink and purple because, of course, girls will only like light sabers and Darth Vader if they are pink??

I was shocked that clothing manufacturers somehow decided that only boys would enjoy having their favorite Star Wars characters on their underwear. That only boys would be interested in sci-fi and space. That only boys would like underwear that’s multicolored instead of primarily blue (vs. girls, who of course would only prefer underwear that’s pink and purple). That only boys should have access to the identities and themes in Star Wars: that of intelligence, engineering, problem solving, space exploration, adventure, strength.

And then again, I shouldn’t have been too surprised because of the recent #wheresrey debacle – where toy manufacturers failed to create a Rey doll for Star Wars, despite the fact that she’s the HERO and the MAIN CHARACTER.

Layla is a girl who loves Star Wars. We talk about space at home. She enjoys learning about planets, pretending she’s an astronaut, and pretending to “fly” around our house. She likes all colors, not just the color pink. She also enjoys skirts and dresses, and especially enjoys wearing those skirts over her favorite Star Wars pajamas.

Layla can’t be put into a “girl” box, just because she happens to be a girl. Here she is, wearing her favorite space t-shirt (note: I had to buy that from the boys’ section) underneath a pink fluffy sweater.

I was originally going to write a post about how we potty trained Layla (potentially using healthy snacks as bribes, and healthy treat ideas for potty training) – and that post will come eventually. But in the lead up to potty training, this was so outrageous that I had to write about it.

So, when Layla asked for underwear, and we wanted to get her Star Wars underwear, we ended up just buying her boys underwear. Because 1) who cares about that little flap in the front, she won’t know the difference and 2) she deserves to have access to the same interests and identities that boys her age do.

Clothing manufacturers, get on board. Girls like Star Wars too.

#makestarwarsunderwearforgirls

#wheresmystarwarsunderwear

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New Potatoes with 5-Minute Mint Pesto

New spring potatoes are deliciously in season now, but the shining star in this recipe is mint.

Even if you have a black thumb, you can grow this versatile herb. A small pot of mint on any sunny windowsill is almost impossible to kill. In fact, if you do happen to have a little plot of garden soil, do not plant mint; it will take over your garden like a weed. Always plant mint in a container.

Fresh mint is magic in the kitchen. You can:

• Toss whole or torn leaves into salads
• Pair it with peas for a classic combo; serve mixed into brown rice
• Make Vietnamese noodles or a banh mi sandwich with fish sauce and mint
• Flavor your water without added sugar or artificial sweeteners

Or make this 5-Minute Mint Pesto. It comes together in no time and perks up new spring potatoes, pasta, turkey sandwiches and even scrambled eggs. I like my pesto chunky, so this recipe uses less oil than most — and lots of herbs. Mint is a powerhouse of flavor, so it’s balanced by quite a lot of fresh parsley and tangy, salty Parmesan cheese.

And when it comes to nutrition, the general rule about leafy green plants is this: The more flavor, the more antioxidants. Powerfully potent or bitter flavor compounds in plants are part of their defense system from predators; these bold compounds are in the form of strong plant-based antioxidants. (Antioxidants help strengthen the human immune system.) Think boldly flavored Swiss chard, Brussels sprouts, arugula, and strong herbs like mint. Bottom line: Potent plants contain potent antioxidants. So try growing or buying fresh mint; you’ll be adding flavor and antioxidants to your meals.

 

New Potatoes with 5-Minute Mint Pesto

Makes about 8 servings

 

Ingredients:

2 1/2 pounds small golden- or red-skinned potatoes

1 cup fresh mint leaves

3 cups fresh parsley leaves

2 cloves garlic, roughly chopped

1/4 cup shelled dry-roasted pistachios

3 tablespoons extra virgin olive oil

¼ teaspoon kosher salt

1/2 cup (2 ounces) freshly grated Parmesan cheese

 

Directions:

1. If potatoes are larger than about 1 inch in diameter, cut potatoes into 1-inch cubes. (Do not peel.) Place in a medium pot. Add cold water to cover; bring to a boil. Lower heat to medium and cook 12 minutes or until barely fork-tender. Drain water.
2. Meanwhile, place mint, parsley, garlic, pistachios, oil and salt in food processor; process until finely minced. Place in a large bowl. Stir in cheese until blended.
3. Toss pesto with warm or room-temperature potatoes.

 

Notes:

• Very lightly pack herbs into measuring cups (otherwise the proportions will be slightly off). But the beauty of this pesto is that you can always add a bit more of a favorite ingredient.
• Do not overprocess the pesto; if you do, the color will be dull green instead of bright.

 

Per serving (1/8 of recipe): Calories 231; Fat 8 g (Saturated 2 g); Sodium 148 mg; Carbohydrate 32 g; Fiber 4 g; Sugars 2 g; Protein 7 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.

 

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Thai Peanut Curry with Chickpeas

Sauces made with nut butter are a total hit in this house. The husband loves them, Layla loves them, these types of sauces are super easy to make and they are rich and delicious while still being healthy! Win-win.

This particular curry uses chickpeas instead of the traditional tofu that you’d see in a Thai curry, and I really enjoyed the change of pace. It’s packed with flavor thanks to the garlic, onions, and warm spices like cumin, cardamom and coriander. Ground peanut powder adds a richness without all of the calories of peanut butter (more on that in a sec!), and coconut milk turns that peanut powder into a creamy, thick sauce that all of the veggies and chickpeas just soak right up.

You can serve it over brown rice, quinoa, eat it as a “stew” on its own, or serve it with naan or roti! It’s really versatile and a one-pot dish, which makes clean-up that much easier. I topped ours with roasted chopped cashews, and we ate it with brown rice on the side.

But my secret ingredient for this recipe is this amazing Peanut Protein Powder from Naked Nutrition. (Just a little tip – I’m giving away some free Naked Nutrition products here!) Unlike most of the low calorie peanut butter options like BetternPeanutButter or PB2 which are either super processed with tons of random ingredients, and have added sugar, Naked Nutrition’s peanut protein powder has just one ingredient: Roasted Peanuts! There is no added sugar, salt, artificial sweeteners, flavors, thickeners, or colors. 2 tbsp have only 50 calories, 6g protein and 2g fiber. It’s the perfect addition to anything you need peanut flavor for but don’t want all of the calories of regular peanut butter!

This ingredient added such a richness to the curry, it felt like I was eating a dish that had been cooking all day long. This recipe makes a TON of food, so we ate this for leftovers later in the week and then I also froze a big batch to save for later (it freezes great!) Hope you enjoy this recipe as much as we did!

Print

Thai Peanut Curry with Chickpeas

Total Time: 60 minutes

Yield: 10 servings

Calories per serving: 194

Fat per serving: 3.7g

Nutritional Info Per Serving: 194 Calories, 3.7g Fat (1.5g Saturated), 495mg Sodium, 34.8g Carbs, 7.4g Fiber, 3.8g Sugar, 7.3g Protein

Ingredients

• 1 red onion, diced
• 10 cloves of garlic, minced
• 1 inch piece of ginger, minced
• 1 tsp olive oil
• 3 tsp ground cumin
• 3 tsp ground coriander
• 1 tsp cinnamon
• 1 tsp cardamom
• 1/8-1/4 tsp cayenne
• 1 tsp turmeric
• 4 tbsp ground peanut powder
• 2 15oz cans light coconut milk
• 1/2-1 cup low sodium vegetable broth
• 2 yellow peppers, sliced
• 4 carrots, cut into quarters and sliced
• 3 zucchini, cut into quarters and sliced
• 3 15oz cans of chickpeas
• ½ tsp salt (or more to taste)
• 2 tsp brown sugar
• Chopped Roasted Cashews (1 tsp per serving)

Directions

1. Heat olive oil in a large pan over medium heat. Add onions, garlic and ginger and saute until the onions are translucent.
2. Add all of the spices and let them toast for 1 min, stirring constantly
3. Add the coconut milk and peanut powder
4. Add rest of the ingredients (broth through sugar)
5. Bring to a boil, cover and reduce to a low simmer for at least 30 minutes, but the dish can be simmered as long as 1-2 hours
6. Top each serving with 1 tsp chopped roasted cashews

Notes

Adapted from Vegan Richa

3.1

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Recipe by: The Picky Eater, pickyeaterblog.com

 

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A Protein Powder Giveaway from Naked Nutrition!

Hi Everyone!

This month I’m very excited to be partnering with Naked Nutrition for a protein powder giveaway! I’m usually not a huge fan of protein powders, because I don’t like all of the added ingredients that most protein powder manufacturers add to make their products taste good (e.g. sweeteners, stevia, sugar alcohols, thickeners, etc.)

But when the folks at Naked reached out to me and told me about their protein powders, I was super excited. They are the only true whole-food protein powder that I’ve found! For example: their grass-fed whey protein powder has only 1 ingredient: whey protein concentrate. Their whey protein powders are made from grass fed cows’ milk from small dairy farms in California and are GMO free.

All of their protein powders have no artificial sweeteners, flavors, colors, and are GMO free, Soy Free and Gluten Free. It’s kind of amazing how pure their protein powders are!

They sent me their two peanut protein products: their Naked PB (only one ingredient: roasted peanuts) and their Naked Choc PB (only two ingredients: roasted peanuts and organic cacao) and I absolutely loved them.

I have stirred their PB powder into oatmeal, greek yogurt, smoothies, curries (like this amazing Thai Curry I recently made), and I have even mixed it with regular peanut butter to amp up the protein in my PB sandwiches! It adds a ton of protein for very few calories, which is great (2 tbsp have only 50 calories, 6g protein and 2g fiber). And it tastes delicious too.

Usually I stay away from lower-calorie food options (like low fat cheese) and I go for the whole food option. And I’m not a fan of most of the low calorie peanut butter options like BetternPeanutButter or PB2 because they are super processed with tons of random ingredients, and/or have added sugar and salt.

But Naked’s PB powder is one I can feel great about eating. I have used their Choc PB in baked goods, mixed with regular peanut butter for a nutella like treat, in oatmeal and smoothies too!

And now, one lucky reader has the opportunity to win a HUGE (2lb) container of Naked Nutrition’s Choc PB, and one other HUGE container of your choice!

To Enter: You can enter in one of six ways (each option below counts as a separate entry):

1. Subscribe to The Picky Eater via RSS or via email
2. Like The Picky Eater on Facebook
3. Sign up for my free, monthly newsletter (it has healthy recipes and tips – no annoying ads  plus you’ll get a free healthy meal plan when you sign up!)
4. Follow me on Twitter (@pickyeaterblog)
5. Follow me on Pinterest
6. Follow me on Instagram

This giveaway will be open until Sunday, June 5th. I’ll be announcing the winner in the comments of this post on Monday, June 6th. Good luck everyone!

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