Summer Squash and More in this Week’s CSA Box

This week’s CSA (community-supported agriculture) box arrived at Food Network Kitchen stuffed with fresh summer produce, and we couldn’t be more excited to start cooking! Fresh summer squash was the real star of our box, with multiple varieties making an appearance. The seasonal offering has been popping up on restaurant menus everywhere, and now, with plenty in our kitchen thanks to Mountain View Farms, we can enjoy the tender vegetable in crisp salads, cold soups and more.

While unpacking our box, like many of you at home, we started to wonder what separates the pattypans from the zucchini of the world. Do they all deserve the same culinary treatment? After doing some quick research, we identified the two varietals of squash in our box as zucchini and zephyr (the two-toned one) squash.

Zucchini has a habit of growing … and growing … and growing, but don’t be tempted to set any world records with your squash. The best zucchini are small, firm and have a mild taste and moderately tender flesh — just like the one in our box. To use your squash, pull out your spiralizer to make a noodle substitute, or toss it in a pan with olive for a quick saute at dinner.

As for the beautiful zephyr squash, it is similar in toughness to the scalloped-edge pattypan squash, so it benefits from a longer cooking time. Use it in soups rather than salads, or roast it at a high temperature, because this summer variety will hold up under the pressure.

Here’s a peek at some of the other items in our CSA box this week:

Fresh onions: These onions, like green garlic, arrived from the farm uncured and with the woody stalk still attached. All this means is they are fresh and have a shorter shelf life (about 10 days) than the cured, papery-skinned variety you see at the grocery store.

Carrots: This is a good lesson in the beauty of fresh-from-the-farm vegetables. The knobby carrots add a little character, and taste just as good as the perfectly shaped ones.

Cilantro: This polarizing herb is the perfect, refreshing garnish to some, but tastes like soap to others. If you like it, add it to pestos, or chop it and use it to top guacamole or a banh mi sandwich.

Red leaf lettuce: This frilly green is a fairly good source of vitamin A, but has a short shelf life of about one week — all the more incentive to start making those refreshing salads immediately upon its arrival.

Cucumbers: Depending upon your CSA, you may find yourself with one cucumber or many, which can drastically change how you will use this vegetable. Just one cucumber will make a refreshing salad with a simple vinaigrette, but many means it’s time to pull out the pickling jars.

Scallions: Less pungent than an onion, scallions make a crunchy addition when added raw to salads. Or, for a little tang, toss them in a stir-fry.

Red cabbage: This densely packed head of cabbage makes a colorful slaw, is hearty enough to withstand braising and is the perfect way to add color to a summer DIY sauerkraut project at home.

Kale: This curly kale is tougher than lacinato kale, but is still delicious. Remove the leaves from the stalk, and consider blanching your kale in salted water before sauteing if the leaves taste bitter.

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Tips for Exercising in the Heat

Don’t let the summertime heat and humidity ruin your exercise enthusiasm. Following these simple rules to help make outdoor workouts a success.

The Risks

Feeling the burn in hot conditions can increase your risk for injury, dehydration and heat illness. Issues can range from minor fatigue and muscle cramping to a more serious case of heat exhaustion. The worst-case scenario is a condition referred to as heat stroke, where the body loses the ability to cool itself. (This is a medical emergency and requires immediate medical attention.) The good news is you can protect yourself by following these five rules.

Rule #1: Hydrate, hydrate, hydrate.

Around-the-clock hydration is imperative for folks who exercise multiple days a week. Water is ideal for moderate activity, but consider choosing a sports drink with calories and electrolytes for more vigorous activities lasting longer than 60 minutes. The American Academy of Sports Medicine recommends 8 to 12 fluid ounces of water 10 to 15 minutes before exercise and 3 to 8 fluid ounces every 15 to 20 minutes for workouts less than 60 minutes. For guidelines on longer-duration workouts, visit the American College of Sports Medicine website or download the Selecting and Effectively Using Hydration for Fitness brochure.

Rule #2: Check the forecast.

Check the projected weather conditions for your workout days. Pay special attention to the ultraviolet index and slather on the sunscreen when needed. In addition to checking the temperature, one of the most-important things to pay attention to is the humidity level. The more humid the air, the more difficult exercising can be. On extremely humid days, aim to exercise early in the morning or later in the evening, times when levels will likely be lower.

Rule #3: Plan your route accordingly.

There’s nothing worse than getting stranded or lost in the heat. Map out safe and reasonable distances on very hot days, and if conditions are dangerous, consider canceling or shortening the duration of your workout accordingly. Plan ahead for water stops and restroom breaks where applicable. Use apps like My Run Keeper or Footpath to map out your course ahead of time.

Rule #4: Don’t forget to recover.

It’s vital to end steamy outdoor workouts with proper fuel and fluids. By doing so your muscles and energy stores can prepare for your next outing. Weight loss from sweat needs to be replenished at a rate of 20 to 24 fluid ounces for every pound lost, and make sure to take in some recovery foods to help tired muscles.

Rule #5: Be sure to cross-train.

Workouts should be something you enjoy — indoors or outdoors. There’s no need to be handcuffed to one type of activity in the summer months. Consider kayaking, standup paddleboarding or beach yoga. Changing your workouts with the seasons will help you stay engaged too.

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: Healthy Food Pairings, Subsidized Obesity, Small Meals Overrated

Underwriting obesity
Is the American government underwriting your weakness for junk food? A new study appears to confirm what health advocates have been saying for a while: that federally subsidized crops — corn, soybeans, wheat, rice, sorghum, milk and meat — are key ingredients in the foods that account for the most calories in the American diet, fueling the U.S. obesity crisis. At the very top of that list, The New York Times reports, are “grain-based desserts like cookies, doughnuts and granola bars.” Researchers at the Centers for Disease Control and Prevention determined that people who consumed the most federally subsidized foods were 37 percent more likely to be obese, the Times notes, and were “significantly more likely to have belly fat, abnormal cholesterol, and high levels of blood sugar and CRP, a marker of inflammation.” The study’s authors say they hope their findings help policy makers re-examine how they allocate subsidies.

A fine pair
Want to make the most of the healthy foods you eat? Pair them up for maximal effect. Today.com offers a few flavor- and nutrition-boosting healthful food combos. Team avocados with leafy greens (or tomatoes or carrots) to increase nutrient absorption by 200 to 600 percent, dietitian and fitness specialist Wendy Bazilian advises. Dress your salad with olive oil to boost carotenoid absorption. Pair mango with leafy greens to help with iron absorption and get a hit of vitamin C. Bazilian also suggests adding herbs and spices to fatty foods to reduce triglycerides and to meat before tossing it on the grill to curb the generation of harmful compounds. And adding citrus — a twist of lemon, a splash of orange — to green tea, she says, is not only yummy but also “increases the absorption of the catechins by up to five times!”

Common diet wisdom not so wise?
It is an oft-repeated piece of dieting advice that eating frequent small meals throughout the day is better, in terms of curbing your appetite, than consuming three square meals per day. But, writing in the Washington Post, nutritionist Carrie Dennett suggests that research doesn’t actually support this claim. “In fact, several randomized, controlled-feeding studies — some of which specifically measured appetite — conducted at institutions in the United States and other countries in the past decade tell a different story,” she writes. “In a few of these studies, smaller, more frequent meals helped curb appetite. But mostly, the opposite was true.” Dennett says the hunger we may feel between meals — and the fullness we feel after a big meal — are key signals telling us when to eat and how much. Plus, she notes, hunger “enhances our enjoyment of the meal to come!”

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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Cheesy Quinoa and Black Bean Casserole

I’m always looking for delicious one-pot meals — the kind that I can just stick in the oven, not worry about, and know that it will turn out to be absolutely delicious.

That’s where this recipe comes in

A lightened-up, healthy quinoa bake that you can enjoy completely guilt-free. Reminiscent of enchiladas, slightly spicy and super satisfying, full of black beans, veggies, and cheesy goodness. And the leftovers (fresh or frozen/defrosted) taste even better!

This was super kid-friendly – Layla could easily eat it up with a spoon, and she asked for seconds!

I like this twist on enchiladas because we’re using quinoa instead of tortillas – which makes this dish gluten-free as well. Also, by using quinoa we’re adding some extra protein and fiber, and you save on prep time because you don’t have to assemble individual enchiladas! Just throw everything into a pot, mix it up, and bake in your favorite casserole dish.

The Ingredients

• 1 cup quinoa
• 1 15-ounce can tomato sauce
• 1.5 cups vegetable broth
• 1 tbsp chili powder
• 1 tsp ancho chili powder
• ½ tsp chipotle chili powder
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp dried oregano
• 1 (4.5-ounce) can chopped green chiles, drained
• 1/2 cup corn kernels, frozen, canned or roasted
• 2 15oz cans black beans, drained and rinsed
• 3 yellow peppers, diced
• 1 onion, diced
• 1 tsp cumin
• 1/2 tsp salt
• 1.5 cups mexican shredded cheese
• 3 Roma tomatoes, diced
• green onions, sliced

The Directions

Step 1: Cook quinoa according to package directions. Meanwhile saute onion, peppers, corn, cumin, salt, black beans and green chiles in a pan.

Step 2: While that’s cooking, make the sauce: combine the tomato sauce, vegetable broth, chili powders (all 3 of them), garlic powder, onion powder, and dried oregano in a medium sauce pan over medium heat. Whisk to combine, then turn the heat down to low and let simmer 5 minutes.

Step 3: Mix quinoa, sauce and half of the cheese in the pan with the black bean / veggie mixture.

Step 4: Transfer the mixture to a casserole dish, top with cheese, and bake at 375 degrees for 15 minutes, or until the cheese is melted and bubbly.

Step 5: Top with diced tomatoes and green onions.

Eat and enjoy! I hope you love this recipe as much as we did – it’s perfect for a big crowd, or even for a small family dinner (just freeze the leftovers and reheat when you need a quick weeknight dinner!)

Print

Cheesy Quinoa and Black Bean Casserole

Makes 10 Servings Nutritional Info Per Serving: 242 Calories, 7.1g Fat (3.7g Saturated), 460mg Salt, 34.3g Carbs, 7.5g Fiber, 2.1g Sugar, 12.2g Protein

Ingredients

• 1 cup quinoa
• 1 15-ounce can tomato sauce
• 1.5 cups vegetable broth
• 1 tbsp chili powder
• 1 tsp ancho chili powder
• ½ tsp chipotle chili powder
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp dried oregano
• 1 (4.5-ounce) can chopped green chiles, drained
• 1/2 cup corn kernels, frozen, canned or roasted
• 2 15oz cans black beans, drained and rinsed
• 3 yellow peppers, diced
• 1 onion, diced
• 1 tsp cumin
• 1/2 tsp salt
• 1.5 cups Mexican shredded cheese
• 3 Roma tomatoes, diced
• green onions, sliced

Directions

1. Cook quinoa according to package directions. Meanwhile saute onion, peppers, corn, cumin, salt, black beans and green chiles in a pan.
2. While that's cooking, make the sauce: combine the tomato sauce, vegetable broth, chili powders (all 3 of them), garlic powder, onion powder, and dried oregano in a medium sauce pan over medium heat. Whisk to combine, then turn the heat down to low and let simmer 5 minutes.
3. Mix quinoa, sauce and half of the cheese in the pan with the black bean / veggie mixture.
4. Transfer the mixture to a casserole dish, top with cheese, and bake at 375 degrees for 15 minutes, or until the cheese is melted and bubbly.
5. Top with diced tomatoes and green onions.

3.1

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Recipe by: The Picky Eater, pickyeaterblog.com

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How Do We Love Watermelon? Let Us Count the Ways

There are few summer pastimes more satisfying than nibbling a cool slice of watermelon right down to the rind. And while we completely support enjoying the juicy, low-calorie pink fruit in its raw, unadulterated form, we can also get behind soups, salads and desserts that highlight its incredible range and versatility. From sweet shaved ice to spicy watermelon gazpacho, here are seven fresh uses for that ripe watermelon chilling in your fridge.

Gingery Watermelon Petit Fours
Looking for a lighter alternative to quench your after-dinner sweet tooth? Try dousing juicy watermelon squares in a ginger syrup, then letting the watermelon soak for a few hours before topping each square with a dollop of honey-laced cream cheese.

Watermelon-Raspberry Breakfast Pops
The beauty of these 110-calorie ice pops is that they’re healthy enough for breakfast but indulgent enough for dessert. Simply combine watermelon and raspberries — in our opinion, two of summer’s finest fruits — with coconut milk (for richness) and lime juice (for tartness) in your blender. Once frozen, they can be rolled in toasted coconut or cocoa nibs for added flavor.

Watermelon-Strawberry Sangria
While we can’t wholeheartedly label alcoholic beverages “healthy,” we think this thirst-quenching sangria is one of the better options to reach for the next time the need for a buzz arises. The combination of orange liqueur and cold rosé amplifies the vibrant pinkish hue — and the extra fiber you get from the pureed watermelon and strawberries? Consider it a bonus.

Tomato and Watermelon Salad
The combination of juicy beefsteak tomatoes and sweet cherry tomatoes creates a fresh base for ripe, cubed watermelon. You’ll want to use cold, cut-up watermelon straight from the refrigerator — but whatever you do, don’t chill the tomatoes. According to Alex Guarnaschelli, “The contrast of temperatures will give the salad an extra-fresh taste.”

Watermelon Gazpacho
Tyler Florence’s summer spin on classic tomato gazpacho is equal parts savory, sweet and spicy. Top each bowl with feta cheese, dill and a few juicy cubes of watermelon for restaurant-worthy presentation.

Watermelon-Cucumber Salad
There are few salads more refreshing than this hyperseasonal medley of watermelon and cucumber. Toss in some chopped cashews and goat cheese crumbles for a well-rounded side dish. You can even use it as a sweet-and-salty slaw on top of fish or chicken tacos.

Watermelon Granita
Let this three-ingredient granita stand as a testament to the simple, laid-back feel of summer dining. Rake off a few spoonfuls of the fruity ice to enjoy after dinner. There’s no need to feel guilty about it either: One serving contains just 143 calories.

Don’t stop there. Check out more refreshing watermelon recipes from our friends:

Creative Culinary: Watermelon Mint Cooler
Devour: 6 Sweet Ways to Booze Up Your Watermelon
In Jennie’s Kitchen: Watermelon & Mixed Berry Pizza
Swing Eats: Watermelon with Feta, Mint, Olive Oil, and Sea Salt
FN Dish: All the Ways You Can Spike Fresh Watermelon

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Market Watch: Basil

Fresh herbs are flourishing at the local markets. Head out and grab some basil to make these exciting and unexpected recipes.

Basil Facts
Basil is rich in nutrients like vitamins A and C, plus it contains phytochemicals — good-for-you plant-based compounds. Since you probably don’t eat cups of herbs at a time, using small amounts daily in a wide range of recipes allows for the nutrients to stack up.

Basil options are more diverse than you might think. Look for beautiful bouquets of common varieties like “sweet” or “Christmas” for tomato sauce and salads. Try cinnamon basil on fruit salad or spicy Thai basil with noodle and rice dishes. The deep-purple leaves of opal basil make a showstopping pesto or pizza topper.

What to Do with Basil
Basil can be stored like flowers in a small glass of water on the counter for a couple of days. You can also store leaves loosely wrapped in a plastic bag with some paper towels in the veggie drawer of the fridge.

Stack those aromatic leaves on sandwiches, toss them into salad greens, or mash them into hummus, pesto and guacamole. Basil can also be used for dessert, incorporated into frozen treats like sorbet and ice pops.

Recipes to Try
Basil-Lemon Ice
Bruschetta with Tomato and Basil
Watermelon, Chili and Basil Ice Pops
Grilled Swordfish with Lemon, Mint and Basil
Tomato, Mozzarella and Basil Salad
Orange and Basil Biscotti

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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Grilled Meat: Good or Bad?

Summer is all about grilling, but many folks are concerned about firing up red meats such as beef and lamb. Here’s the low-down on grilling meat.

The Good
Grilling is a quick and easy way to whip up a weeknight dinner or entertain friends and family. There are many lean cuts of meat that are easy to grill, including lamb tenderloin, strip steak, flank and rib eye. Nutritionally, red meats like beef and lamb are packed with protein, iron, zinc, and B vitamins such as niacin, vitamin B-6 and vitamin B-12.

Marinating meat before grilling helps tenderize and add flavor. Studies have also shown that marinades with little or no sugar also help protect meat from charring and have been shown to reduce heterocyclic aromatic amine (HAA) formation — compounds that have been linked to cancer.

The Bad
If you love the flavor of charred meat, you may want to reconsider. Charring causes the formation of HAAs, which has been linked to cancer in animal studies. Further, cooking meats over open flames where fat can drip and produce smoke — think grilling — can lead to the formation of polycyclic aromatic hydrocarbons (PAHs). PAHs have also been linked to cancer formation.

Grill to perfection and greatly reduce HAAs and PAHs by monitoring your grill’s heat level and the doneness temperature of meat, poultry and fish when cooking.
Luckily, there are ways to minimize the production of HAAs and PAHs, including:
• Don’t press burgers down onto grill grates, where juices can drip and flare.
• Cooking meat over a medium flame (as opposed to a high flame) will help prevent the formation of HAAs while still allowing the internal cooking temperature to be reached.
• Before cooking, remove meat from the marinade and shake off excess. Use a paper towel to pat dry and help promote even browning.
• Avoid sugary glazes and sauces, which can burn easily. If you want to use them, baste the meat the last few minutes on the grill.

The Verdict
Grilling meat is a quick and delicious way to get a meal on the table, however, certain guidelines should be followed in order to help ensure maximum nutrition and minimum cancer risk.

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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Order This, Not That: Smashburger

Photo: SmashBurger/Instagram

This chain has been popping up throughout the country. The restaurant offers 100 percent all-natural certified Angus beef and vegetarian options, and gluten-free buns are available upon request. However, as with many quick-serve joints, there are not-so-healthy and better-for-you menu options to choose from. Find out what you should order and what you should skip the next time you stop in for a Smashburger.

Burgers

Photo: Tricia Cook

Order: Spinach, Cucumber and Goat Cheese
The black bean burger provides about the same amount of calories as this burger, but sometime you just want the real deal! This 100 percent all-natural certified Angus beef burger is topped with baby spinach, tomatoes, cucumber, red onions, balsamic vinaigrette and goat cheese crumbles. Smashburger gives you the option of ordering a small-sized burger and requesting no butter on the bun, which help keep calories and portions in check. The amount of sodium is not ideal, but it is better than the regular version.

Nutrition info: Calories 475; Fat 25 g (Saturated 11 g); Sodium 1,159 mg; Carbohydrate 39 g; Protein 26 g

Photo: Lori Gardner

Not: Truffle, Mushroom and Swiss
This bad boy is layered with truffle mayo, sauteed cremini mushrooms and aged Swiss cheese on a buttered egg bun. With 70 percent of your daily max of recommended sodium, 113 percent of the daily fat max and 145 percent of the daily saturated fat max (based on a 2,000-calorie diet), this seemingly healthier burger is way out of calorie, fat and sodium control!

Nutrition info: Calories 975; Fat 74 g (Saturated 29 g); Sodium 1,598 mg; Carbohydrate 38 g; Protein 42 g

Chicken

Photo: SmashBurger/Instagram

Order: Classic Grilled Smashburger
Both the multigrain bread and the grilled chicken are buttered, which can be eliminated upon request, dropping the calories by 60. Piled with lettuce, tomato and onion, this is a reasonable choice from their chicken selections.

Nutrition info: Calories 420; Fat 18 g (Saturated 6 g); Sodium 1,290 mg; Carbohydrate 37 g; Protein 33 g

Photo: Michelle K./Yelp

Not: Crispy Truffle, Mushroom and Swiss
Just because it’s made with chicken doesn’t make it a healthy choice. What’s more, the carbs are 1 1/2 times more than the beef version, and the sodium is close to 90 percent of the recommended daily max (without any fries!).

Nutrition info: Calories 955; Fat 63 g (Saturated 22 g); Sodium 2,028 mg; Carbohydrate 57 g; Protein 42 g

Salads

Photo: SmashBurger/Instagram

Order: Classic Cobb
Made with spring mix, red onions, tomatoes, an egg and bacon, this salad has a good variation of veggies and protein. Instead of the ranch dressing, which contains more than 300 calories per serving, request the balsamic vinaigrette. Also, don’t forget to ask for the hard-boiled egg to be unbuttered (apparently they like to butter the proteins).

Nutrition info: Calories 380; Fat 30 g (Saturated 14 g); Sodium 891 mg; Carbohydrate 3 g; Protein 18 g

Photo: SmashBurger/Instagram

Not: Baja Cobb
Made with a spring salad mix, tomatoes, onions and jalapenos, this salad is a seemingly healthy choice. The cheese adds a serving of dairy and 56 calories, while the bacon and guacamole add 115 calories combined. So where do all the calories come from? The chipotle-mayo dressing that is served on this salad contributes a whopping 528 calories! Either select a lower-calorie vinaigrette, or skip this salad altogether.

Nutrition info: Calories 721; Fat 67 g (Saturated 10 g); Sodium 1,362 mg; Carbohydrate 13 g; Protein 7 g

Fries and Sides

Photo: Eric S./Yelp

Order: Garden Salad
If you’re really trying to watch what you eat, order a side salad. Muster up all your willpower to skip the fries, and choose this low-cal, healthier option instead with balsamic vinaigrette.

Nutrition info: Calories 97; Fat 6 g (Saturated 2 g); Sodium 178 mg; Carbohydrate 4 g; Protein 3 g

Photo: Shelby Barone

Not: Haystack Onions
Served with Texas Petal Sauce (an orange-yellow sauce made with sour cream, cayenne and horseradish), this side racks up close to 40 percent of the calories for the day (based on a 2,000-calorie diet) and 69 percent of your daily recommended max for sodium.

Nutrition info: Calories 765; Fat 64 g (Saturated 21 g); Sodium 1,379 mg; Carbohydrate 44 g; Protein 5 g

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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Peach Compote Overnight Oats

Peach season is in full swing, and oh how I wish it were here to stay forever! The brutally hot months seem a bit more tolerable when biting into the juicy and luscious quintessential summer food. I am blessed to live just a couple of hours away from a town called Fredericksburg, Texas, which is known for its peach orchards, among many other things. Come summer, this quaint German town’s main attraction is peach picking, and there will definitely be lines at the orchards. The “Closed/Sold Out” signs are sure to make an appearance sooner rather than later, so getting an early start on the day is worth a little loss of sleep. Having spent many years in Georgia, I know a thing or two about peaches, but you won’t ever see me in the debate about which state has the best peaches. To each his own!

While peaches are perfect simply as is, when you realize some are ripening at a much faster rate than you can consume them, consider making this peach compote. Using overripe peaches also allows for fewer sweeteners to be added. In this case, all that was needed was a little maple syrup. Simply stir all the ingredients together in a saucepan, and in less than 10 minutes you’ve got yourself a scrumptious topping or sauce to spoon on top of overnight oats, pancakes, waffles, ice cream … you name it!

Peach Compote Overnight Oats
Serves 1 (4 servings for peach compote)
Prep Time: 5 minutes
Cook Time: 10 minutes
Ease of preparation: Easy

Ingredients:

1/3 cup rolled oats
1/3 cup dairy or nondairy milk
1/3 cup yogurt
1 teaspoon chia seeds

2 ripe medium peaches, roughly chopped
1/2 teaspoon cinnamon
1/4 teaspoon ginger
1 teaspoon vanilla extract
2 tablespoons maple syrup
2 tablespoons water

Optional toppings:
Almonds
Blueberries
Shredded coconut flakes
A drizzle of maple syrup

Directions:

Add the oats, milk, yogurt and chia seeds to a pint-sized Mason jar or other container and give them a good stir. Refrigerate overnight or for at least 5 hours.

Combine the rest of the ingredients in a medium saucepan. Bring the mixture to a boil. Reduce heat and simmer (stirring occasionally) until maple syrup begins to caramelize and the mixture thickens, about 8 to 10 minutes.

Serve 2 tablespoons of peach compote on top of the oats mixture and add toppings of choice. Store the remaining compote in an airtight container and refrigerate for up to a week.

Per serving: Calories 228; Fat 4 g (Saturated 0 g); Sodium 110 mg; Carbohydrate 15 g; Fiber 6 g; Sugars 13 g; Protein 14 g

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

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Want to Be Happier? Eat More Fruits and Veggies

You already know they’re good for you in all kinds of ways, but the latest research on fruits and vegetables has revealed some very surprising results. Apparently, eating more produce can actually increase your level of happiness over time. The newly released study, conducted at the University of Warwick, followed 12,000 people who kept food diaries and had their psychological well-being measured. What it found is that people got incrementally happier with every daily serving of fruit and vegetables they ate (up to eight portions a day). Why the connection between increased produce consumption and increased happiness? Researchers don’t know for sure, but one possible theory is that the abundance of antioxidants the fruits and vegetables provides leads to higher levels of carotenoids in the blood — and having higher levels of carotenoids has been linked to optimism.

Since every serving counts when it comes to attaining fruit-and-veggie-induced bliss, here are some ways to painlessly sneak in extra servings throughout the day.
• Mix chopped veggies into your hummus or guacamole. Shredded carrots, diced tomatoes and julienned cucumber or zucchini blend in beautifully. Whether you eat it as a dip or a sandwich spread, you could add up to a full serving of veggies per serving of guac or hummus.
• Make your pizza dough out of minced cauliflower. Not only is it gluten-free, but it also makes your crust a rich source of vitamin C, vitamin K and other key nutrients.

• Break out the spiralizer. Replacing a bowl of pasta with a bowl of zoodles (spiralized zucchini noodles) can add at least one additional serving of vegetables to your meal.
• Don’t forget about fruit: Adding it to savory dishes can add interesting flavor and texture — not to mention numerous extra nutrients. Add apple or pear slices to your green salad, apple chunks to your chicken salad, grapes to your tuna.
• Eat your garnish. That sprig of basil or parsley isn’t a full serving, but it’s worth remembering that every little bit counts. If you routinely eat your garnishes, as well as things like lettuce and tomato that come on the plate with your burger, it will add up to a happiness-increasing helping.

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

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Nutrition News: BMI Risk; Water and Weight; Allergy-Causing Additive?

Can water help you lose weight?
One way to lower your BMI may be to drink more water. A new study, published in the Annals of Family Medicine, has found a link between hydration and weight. Examining data from approximately 9,500 U.S. adults participating in the National Health and Nutrition Examination Survey, researchers at the University of Michigan found that 33 percent of participants were not properly hydrated, and that those who were not tended to have a higher body mass index than those who were. Time notes that the best way to tell if you are adequately hydrated is to gauge the color of your urine: If it’s dark, you need to drink more water or eat more hydrating foods — like fresh fruits and vegetables. If it’s light, you should be A-OK. More research is needed to understand the link between hydration and weight. “But,” study author Dr. Tammy Chang told Time, “staying hydrated is good for you no matter what.”

The high stakes of body weight
In what may be the best argument yet for battling the bulge, a new study has found that being even a little overweight can boost your risk of dying early (i.e., before age 70), regardless of cause. Researchers have long suggested that obesity may raise the risk of diabetes, cancer and heart disease, but this new study, published in The Lancet, establishes that “even slight increase in BMI can cause harm,” lead author Dr. Emanuele Di Angelantonio, of the University of Cambridge, told Time. The study, which examined data from almost 4 million people across 32 countries, found those with a BMI in the “overweight” range were 11 percent more likely to die early than those whose BMI was in the “recommended” range. Those whose weight was on the lower end of the “obesity” range were 45 percent more likely to die young, while those in the highest “obesity” range were almost three times as likely to die young as those in the “recommended” range. Maybe skip dessert tonight.

Allergy alert, department of additives
Could an FDA-approved additive you may not even be aware is in the food you eat cause allergies? Researchers at Michigan State University have found that tert-Butylhydroquinone (aka tBHQ), a food additive used to prevent spoilage and extend the shelf life of everything from cooking oils to crackers to meat products like chicken nuggets, may be a contributing factor in the increase in the incidence of food allergies in recent decades, UPI reports. The additive, which the FDA allows to be used in foods in concentrations of 0.02 percent without being listed as an ingredient on the label, was shown in experiments to affect the immune systems and trigger allergies in lab mice. Further research is now underway.

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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7 Summer Salads That Put a New Spin on Corn

Let’s talk about corn. And we don’t mean boxed muffin mixes or the oily hardened batter that separates basic hot dogs from “corn” dogs. We’re talking fresh-off-the-cob kernels of golden summer corn — or “maize,” as it’s known in its native Mexico. After decades of commercialized farming, we’ve come to think of this ubiquitous crop as the bane of our healthy-eating efforts, reduced to greasy convenience foods and high-fructose corn syrup — the insidious sweetening agent hidden in many shelf-stable products. It’s safe to say the crop’s image is in a state of crisis. We’ve forgotten that, in its purest incarnation, this ancient grain was destined for greatness. Take these seven corn salads, for example, each one paired with more peak-season produce, such as juicy tomatoes, sweet bell peppers and fresh basil. This is exactly the kind of corn renaissance we’ve been waiting for.

Fresh Corn Salad
It doesn’t get any fresher than Ina Garten’s crunchy corn salad. Submerging the quick-boiled cobs in an ice bath may seem like a tedious extra step, but we swear by it. Not only does it stop the cooking right away, but it also preserves the beautiful yellow color for your salad.

Grilled Corn with Lime, Red Chili Powder and Cotija
Bobby Flay likes his corn salad hot off the grill and, preferably, piled onto a juicy steak. Grill the corn in its own husks to protect it before taking the smoky kernels off the cob and tossing them with Cotija cheese, lime juice, ancho chili powder and creme fraiche.

Fresh Corn-Tomato Salad
This hearty summer salad showcases two peak-season crops: corn and tomatoes. For optimal flavor, use the freshest corn and tomatoes you can find, and toss in chunks of silky mozzarella cheese for the perfect milky complement.

Black Bean and Corn Salad
Rachael Ray’s foolproof cookout side requires just 10 minutes of prep work with the right vegetables on hand. Combine the corn kernels, black beans, red onion and whatever other vegetables you have on hand, then brighten it up with a squeeze of fresh lime juice.

Confetti Corn
Ina creates this beautiful sunny salad by combining only the freshest corn with orange bell pepper. The earthier flavor notes of fresh basil, parsley and minced chives help to balance the sweet produce.

Farro and Corn Salad
Food Network Magazine’s recipe pairs juicy charred corn and tomatoes with nutty farro for a hearty summer salad with great chewy texture. You’ll likely find farro with the whole grains in your grocery store (near the quinoa), but if you can’t, barley is an excellent stand-in.

Charred Corn Panzanella
Food Network Kitchen chefs put a healthier spin on this filling summer salad by using whole-grain boule in place of refined white bread. Sweet balsamic vinegar and serrano chiles lend bold flavor notes to this otherwise delicate mix of corn, tomatoes and cilantro.

Get your fill of fresh summer corn with more great recipes and ideas from our friends:

The Lemon Bowl: Pesto Pasta Salad with Green Beans and Corn
Devour: Fire Up the Grill for a Mexican Grilled Corn Fiesta
Feed Me Phoebe: Sweet and Spicy Gluten-Free Corn Pasta with Ricotta and Chives
Creative Culinary: Grilled Corn Salsa with Poblano Chiles, Cilantro and Honey
TasteBook: Esquites (Mexican-Style Corn Salad)
Elephants and the Coconut Trees: Corn, Pluot and Grape Salad
Napa Farmhouse 1885: A Cornucopia of Corn Recipes For Summer
In Jennie’s Kitchen: Easy Homemade Creamed Corn
FN Dish: If You Cook Any Corn This Summer, Make It One of These 5-Star Recipes

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5-Ingredient Grilled Pork Tenderloin with Peaches

If you’re craving a juicy piece of meat from the grill but still desire a meal with a light finish, give pork tenderloin a try. Ounce for ounce, pork tenderloin is as lean as skinless chicken breast, making it a healthy choice in the meat aisle.

Peaches are in peak season all summer, timed perfectly for grilling. Peaches take on a concentrated, natural sweetness when grilled, as the cooking thickens their juices. To select peaches for grilling, opt for those that yield to gentle pressure when squeezed gently in the palm of the hand, while being free of wrinkled skins. A sweet peachy scent is another giveaway. Avoid using firm peaches, as the pits will be difficult to remove and the flesh will taste tart. Grilled peaches also pair well with chicken or can be enjoyed as a side dish for any barbecue. If you’re looking to spice things up, sprinkle on cinnamon. And for added entertainment, when someone asks you what’s for dinner, in a Southern accent drawl, “Pork ‘n’ peaches.” That’s what I do.

5-Ingredient Grilled Pork Tenderloin with Peaches
Serves 4

2 tablespoons sliced gingerroot (or use 2 teaspoons ground)
2 tablespoons + 2 teaspoons rice vinegar
1 (1 to 1 1/4 pound) trimmed pork tenderloin*
3 medium peaches
2 tablespoons small basil leaves

The day before, or at least 4 hours before cooking: Combine the gingerroot, 2 tablespoons vinegar and 1 tablespoon high-heat cooking oil, like canola, in a large plastic sealable bag. Sprinkle the pork with freshly ground black pepper. Seal the pork in the bag, squeezing out as much air as possible. Refrigerate at least 4 hours, or preferably overnight.

When ready to cook: Move the pork to the counter to temper it to room temperature for more-even cooking. Preheat the grill to medium heat, about 350 to 400 degrees F.

Cut the peaches in half crosswise around the pit (not through the stem, for easier release). Holding a peach with two hands, one hand on each half, turn the halves in opposite directions to release the flesh from the pit. Release the other half by twisting the pit out of the peach, cutting tightly around the pit with a paring knife, if needed. Drizzle the peaches cut-side up with 2 teaspoons vinegar.

Drain off the marinade and sprinkle the pork with 1/4 teaspoon salt. Rub the grill grates lightly with oil, using a tightly folded paper towel and grill tongs. Place the pork on the grill, cooking until the pork has nice grill marks and releases easily from the grill, about 8 minutes.

Turn the pork to another side, repeating the last step, cooking about 5 minutes. Once more, turn to another side and cook an additional 5 minutes. Remove and allow the pork to rest 5 to 10 minutes to let the juices redistribute, covering loosely with foil.

While the pork cooks, place the peaches on the grill cut-sides down and cook until they have nice grill marks, release easily from the grill and are softened, about 8 to 10 minutes.

Sprinkle the pork and peaches with basil and additional salt and pepper, to taste.

*Cook’s Note: If one end of the pork tapers off thinly, fold an inch or two under itself and hold it in place by tying with butcher string, to ensure more even cooking.

Nutritional analysis includes using enhanced pork tenderloin, commonly sold at mainstream grocery stores. Natural pork tenderloin contains less sodium.

Per serving: Calories 170; Fat 6 g (Saturated) 1 g; Cholesterol 47 mg; Sodium 336 mg; Carbohydrate 11 g; Fiber 2 g; Protein 19 g; Vitamin A 8% DV; Calcium 0% DV; Vitamin C 12% DV; Iron 6% DV

Michelle Dudash is a registered dietitian nutritionist, Cordon Bleu-certified chef consultant and the author of Clean Eating for Busy Families: Get Meals on the Table in Minutes with Simple and Satisfying Whole-Foods Recipes You and Your Kids Will Love.

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3 Creative Ideas for Grilled Fruit

Meat, fish, chicken and vegetables aren’t the only foods you can toss on the grill. Fruits like pineapple, strawberries and even watermelon are becoming more popular to fire up too. Here are three fun combinations you can try the next time you’re barbecuing.

Berries
Unless you have a grill basket, berries are easiest to grill when threaded on skewers. Here are the basic steps to follow for killer berry kebabs:

1) Choose your berry: Strawberries are largest and easiest to work with, but you can skewer blueberries and blackberries too.

2) Brush with a sweet flavor: Combine maple or agave syrup with lemon zest and a touch of a neutral oil (like canola or safflower), and brush on the threaded berries.

3) Select an herb: Complement the flavor of berries with mint, basil or lavender. Chop the herb and sprinkle it over your skewers before serving.

4) Grill over a low flame: Berries burn easily, so be sure to grill them over low heat.
Recipe to try: Grilled Strawberry Kebabs with Lemon-Mint Sauce (pictured above)

Stone Fruit
Stone fruit are solid enough to hold up beautifully on the grill. You can cook them right on the grates, or wrap in foil and then toss on the heat. Follow these three steps for deliciously grilled stone fruit:

1) Choose your fruit: Popular stone fruits to grill include peaches, plums, nectarines and apricots. Slice them in half before grilling.

2) Add flavor: Stone fruit naturally have a ton of flavor, so there’s no need to drown them in much more. They do, however, need a brushing of oil so they don’t stick to the grill. Use a simple combo like cinnamon, nutmeg and oil, or olive oil, salt and black pepper.

3) Choose a grilling method: Place them in foil, thread them on skewers, or just place them cut-side down on the grates.

4) Complement with a side: Serve with nonfat plain Greek yogurt, or toss onto a bed of greens like arugula or spinach and add a splash of balsamic vinegar.

Recipe to try: Grilled Plums with Spiced Walnut-Yogurt Sauce

Melon
Watermelon holds up gorgeously on the grill, but cantaloupe and honeydew can work too. Here’s one of my favorite ways to grill up watermelon.

1) Slice your melon: You can grill melon on the rind or in chunks. With smaller chunks, you may want to thread them on skewers so they don’t slide through the grill grates.

2) Brush with oil: Choose a mild oil like canola or grapeseed.

3) Combine with cheese: To make a killer side salad, combine grilled watermelon with feta or goat cheese. Add even more flavor with herbs like mint, cilantro or parsley.

4) Finish it off: Drizzle the melon with a balsamic glaze or a combo of red wine vinegar and olive oil.

Recipe to try: Grilled Watermelon Salad

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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