Nutrition News: Best Metabolism Booster; Sleep, Stress and Belly Fat; and Gardening and Kids’ Health

Reaping What We Sow

Want to raise kids who are lifelong healthy eaters? Hand them a trowel, some seeds and a watering can, and point them to the garden. A new study conducted by researchers at the University of Florida suggests that college kids who either gardened when they were kids or currently garden consumed more fruits and vegetables — 2.9 cups daily, on average, about a half-cup more — than those who did not. “We found that if your parents gardened but you did not, just watching them did not make a difference in how much fruits and vegetables you eat in college,” lead author Anne Mathews told HealthDay News. “Hands-on experience seems to matter.”

Why Your Metabolism Is So Slow

If you have a sinking feeling that your metabolism is slowing, you’re probably right. In a U.S. News article, health and wellness writer K. Aleisha Fetters notes that our metabolism — the base number of calories our bodies burn each day — decreases gradually beginning at age 20. (Yes, that young.) So by the time we are 30, we should take in 150 fewer daily calories than we did at age 20 to maintain the same weight. After age 40 in men and 50 in women, that metabolic decrease accelerates. Fetters says this decline has to do with a loss of muscle mass as we age, as muscle burns calories at a higher rate than fat. The antidote, she argues, is to work toward building muscle mass through strength training and support it with concerted protein consumption.

Sleep, Stress and Belly Fat

Another thing we can do to help keep our bodies in shape as we age? Get enough sleep. Eating right and exercise are key tools in our battle against the bulge. But fitness trainer Gabriella Boston suggests, in The Washington Post, that boosting sleep and reducing stress may be more important still in our efforts to attain a flatter belly (and who doesn’t want that?) as we age. “I would say Number 1 is sleep, Number 2 is stress, followed by nutrition and then exercise,” registered dietitian Rebecca Mohning tells Boston. “If you’re exhausted, it’s better to sleep the extra 30 to 40 minutes than to exercise.” That’s because cortisol, the stress hormone has been found to boost belly fat, sugar consumption and our propensity to make unhealthy food choices. “Stress management is part of weight management,” Mohning maintains.

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All the Ways to Eat Cauliflower

Many people claim they don’t enjoy the taste of cauliflower — that it’s too bland or too crumbly, especially when served raw. If you’ve only encountered the firm white bundles as a component on a crudite platter, we can’t argue with you there. Maybe you’ve tried it boiled; sadly, this does nothing to enhance the flavor either. But roasted, pureed or worked through a ricer? The cream-white florets take on a whole new identity. Thanks to their mild taste, they’re an excellent canvas for all varieties of sauces and spices. Now that cauliflower is abundant at the farmers market, there’s even more incentive to use this nutritional powerhouse as the base for hearty fall meals. Here are a few of our healthiest ideas.

Roast It
Even meat eaters will flock to the table for a taste of these roasted cauliflower bundles. The Dijon mustard rub concentrates in flavor as it roasts, resulting in a heady dose of umami. In order to really lock in the flavor, prep and brush your cauliflower ahead of time, then let it sit at room temperature until you’re ready to cook.

Rice It
Did you know that you can use your food processor to turn cauliflower into “rice”? Pulse it in short spurts until the mixture resembles couscous. This version has only about one-quarter of the carbohydrates in regular rice. With the olive oil and browned onions, the cauliflower has enough flavor to satisfy by itself, and it can also be a base for stir-fries, beans and rice, or anything else you would eat with rice.

Coat It
The chefs in Food Network Kitchen have reimagined cauliflower yet again — this time as a substitute for crisp Buffalo chicken wings. Whisk together your Buffalo sauce, then use it to coat the florets before baking them. For authenticity, serve the dish with a blue cheese dip — but be sure to use skim milk and nonfat sour cream, to keep the calories in check.

Mash It
This creamy batch of mashed cauliflower doesn’t actually require a masher — just your trusty food processor yet again. Simply fill the bowl with boiled florets, and top them with sauteed garlic and thyme, a little bit of nonfat Greek yogurt and grated Parmesan. Pulse the mixture until a smooth and creamy mash comes into being.

Puree It
This low-fat, dairy-free version of an American classic certainly has the right look, with its creamy orange sauce, thanks to pureed cauliflower, vegan cheddar and turmeric. Umami-packed miso paste and nutritional yeast are also hidden in the sauce to evoke the savory, nutty quality of cheese.

Turn It Into Tots
Seriously, though, is there anything cauliflower can’t do? It’s delicious as a puree, makes a great meaty steak and now can be enjoyed as the ultimate finger food — a crunchy tot. The chefs in Food Network Kitchen recommend using crispy rice cereal as a gluten-free breading. A hot oven (and a little cooking spray) gets you a crackling exterior without deep-frying.

For more creative takes on in-season cauliflower, check out these recipes from our friends:

The Lemon Bowl: Za’atar Crusted Cauliflower Steaks
Hey Grill Hey: Grilled Cauliflower Steaks with Burst Tomato Salad
Devour: 4 Sneaky Ways to Replace Carbs with Cauliflower
The Wimpy Vegetarian: Curried Cauliflower “Risotto” with Apples
Taste with the Eyes: Not Your Average Crudités Platter
In Jennie’s Kitchen: Turmeric & Ginger Roasted Cauliflower
The Mom 100: Sauteed and Braised Cauliflower with Mustard Seeds and Green Peppercorns
Swing Eats: Cauliflower Fritters With Cheese, Jalapeño And Cilantro (Gluten-Free)
Creative Culinary: Whole Roasted Cauliflower with Parmesan and Cheddar Cheese Frosting
FN Dish: 7 Cauliflower Recipes That Aren’t Quite What They Seem

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Apple-Cinnamon-Walnut Skillet Cake

Fall is in the air! And what better way to celebrate than with a slice of healthy and delicious Apple-Cinnamon-Walnut Skillet Cake?

Start by choosing your favorite variety of in-season fresh apples. I’m partial to “sweet-with-a-hint-of-tang” Honeycrisp apples, but it’s always fun to see what new varieties are popping up in grocery stores, farmers markets and CSA boxes this time of year.

In addition to naturally sweet apples, other nourishing ingredients in this Apple-Cinnamon-Walnut Skillet Cake include Omega-3-rich walnuts, along with a duo of fiber-rich flours: whole-grain buckwheat and brown rice. Cinnamon takes the flavor up a notch, and with no eggs or dairy, this cake is perfect for anyone following a vegan diet.

Even better? It’s totally acceptable to pair a slice of this Apple-Cinnamon-Walnut Skillet Cake with some protein-rich Greek yogurt and happily declare “Breakfast is served!”

Apple-Cinnamon-Walnut Skillet Cake
Serves 8

1 cup buckwheat flour
1 cup sorghum or brown rice flour
1 tablespoon + 1 teaspoon baking powder
1/2 teaspoon baking soda
2 teaspoons ground cinnamon
1 tablespoon + 1 teaspoon flax meal
1/4 teaspoon salt
1/2 cup pure maple syrup
1/2 cup high-oleic sunflower oil or canola oil, plus extra for pan
1 teaspoon pure vanilla extract
1/3 cup sparkling water or unsweetened dairy-free “milk”
2 large apples, cored and shredded
1 cup chopped walnuts

Preheat oven to 350 degrees F. Grease a 10- or 12-inch cast-iron skillet with oil, and set aside.

Combine all the dry ingredients in a mixing bowl, and stir with a fork or whisk until well combined. Add maple syrup, oil, vanilla and water or “milk” to dry ingredients, and stir well with a fork to combine.

Grate apples with a box grater or a food processor with a grater attachment blade, and chop walnuts. Add apples and walnuts to batter, and stir to combine.

Spoon batter into skillet, and spread evenly. Bake in oven for 20 to 30 minutes, or until the top is lightly browned. Remove from oven and cool for 5 minutes before slicing into 8 wedges for serving.

Per serving: Calories 425; Fat 26 g (Saturated 2 g); Cholesterol 0 mg; Sodium 180 mg; Carbohydrate 48 g; Fiber 5 g; Sugars 17 g; Protein 6 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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Easy Weeknight Bibimbap

Bibimbap, the flavorful and vibrant Korean rice bowl meal, gets its alluring sweet-and-sour flavor from a sauce called gochujang. The vinegary, mildly spicy sauce can now be found on many grocery store shelves, where it is positioned to become the new hot-sauce darling. (Look out, Sriracha!)

(Note: If your market does not yet carry gochujang, you can make a tasty substitute by combing 2 tablespoons hoisin sauce, 1 1/2 teaspoons Asian chili garlic paste and 1 1/2 teaspoons rice vinegar.)

To make bibimbap, you don’t need a lot of time — but you do need lots of small bowls! It is beautifully served as a composition of the separate ingredients, which are balanced to lend an assortment of flavors and textures, from grassy to sweet and chewy to crisp. The runny yolk on top, when pierced, serves as a rich sauce that unites the entire dish.

Bibimbap is healthful, satisfying and beautiful — a triple dinner winner.

Easy Weeknight Bibimbap
Makes 4 servings

We used quick-cooking brown rice in place of white to amp up the nutrients even more — and get the dish on the table even faster.

1 tablespoon sesame seeds
1 cup quick cooking brown rice
1/4 cup light soy sauce
1 tablespoon sugar
2 finely minced garlic cloves
1 tablespoon minced ginger
1 teaspoon plus 1 tablespoon sesame oil, divided
1 pound top round, very thinly sliced (brasciole) and cut in 1/2-inch strips
3 scallions, chopped (about 1/3 cup)
2 Persian cucumbers, thinly sliced
1 cup preshredded julienne carrots
8 ounces zucchini, halved lengthwise and cut across in crescents
9 ounces baby spinach
4 ounces shiitake, stems removed and caps sliced
4 large eggs
2 tablespoons gochujang sauce

1. Place sesame seeds in a dry skillet over medium high and toast until golden, about 3 to 4 minutes. Transfer to a small bowl.
2. Cook brown rice according to package directions, omitting any fat. Once cooked, leave the rice covered in the pot (off the heat).
3. Combine the soy sauce sugar, garlic, ginger and 1 teaspoon of the sesame oil. In separate bowls, combine the meat and scallions with 1/4 cup of the mixture; the cucumbers with 2 teaspoons; the carrots with 2 teaspoons; the zucchini with 2 teaspoons and the shiitakes with the remaining 1 teaspoon of the mixture.
4. Heat the remaining 1 tablespoon sesame oil in a large nonstick pan over medium-high heat. Add the meat and stir-fry 2 to 3 minutes, until it is slightly pink in the center. (It will continue cooking as it stands.) Use tongs to transfer the meat to a clean bowl, leaving the liquid in the pan.
5. Add the spinach to the pan and cook, tossing constantly to wilt, until it is soft and bright green, about 2 minutes; transfer to a clean bowl. Add the zucchini and stir-fry 1 to 2 minutes, until crisp-tender; transfer to a clean bowl. Add shiitake and stir-fry until the liquid is thick and the mushrooms are tender, about 3 minutes. Add the eggs to the pan and cook until the white is just set.
6. Divide the rice evenly among four serving bowls; top with the beef, cucumbers, carrots, zucchini, spinach and shiitake. Drizzle with gochujang and sprinkle with the sesame seeds. Add an egg to the center of each bowl and drizzle with more gochujang. Serve immediately.

Per serving: Calories 454; Fat 16 g (Saturated 4 g); Sodium 755 mg; Carbohydrate 41 g; Fiber 6 g; Protein 38 g

Marge Perry is an award-winning  food, nutrition and travel writer and teacher whose work appears regularly in Rachael Ray Every Day, AllRecipes, Newsday, and on her blog, A Sweet and Savory Life. In addition, Marge is a chef-instructor at the Institute of Culinary Education in New York City and an Adjunct at New York University, where she teaches food writing.

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Healthy Rosh Hashana Menu Planner

The Jewish New Year is a two-day celebration where it’s customary to dip apples in honey to symbolize a sweet new year. The evening feast includes delicious foods such as pomegranate to represent fruitfulness and a round challah to signify the cycle of the year. Here are several dishes you can make for a healthy, delicious holiday.

Planning Your Menu
With back-to-school in full swing and work commitments, it’s a busy time to prepare a holiday menu. Proper planning, however, can help you have a delicious holiday meal. Here are a few tips to keep in mind:

• Select one or two healthy recipes and start preparing a few days in advance so you don’t get stuck in the kitchen pulling an all-nighter.
• Make a grocery list according to the flow of the market, which will help you save time when food shopping.
• If soup is on the menu, prepare it a few days in advance. If you prepare it a week or more in advance, store it in the freezer.
• Prep vegetables the night before. If you can recruit a few helpers to assist with the prep, that’s even better!
• If you still feel overwhelmed, ask each family attending to bring a dish. To ensure they bring a healthy dish, send them a preselected recipe (like one from the list below!).

Starters
Matzo Ball Soup
Rustic Fall Vegetable Soup
Superfood Spinach Salad with Pomegranate-Glazed Walnuts
Kale and Apple Salad

Mains
Herb-Roasted Turkey Breast
Slow-Cooker Barbecue Brisket
Grilled Lamb Chops with Mint
Marinated Chicken Breasts

Sides
Cauliflower Couscous
Roasted Celery Root and Carrots
Spiced Quinoa with Sweet Potatoes
Balsamic-Glazed Squash

Desserts
Flourless Walnut-Date Cake
Spiced Red Wine-Poached Pears
Almond Snowballs

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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Think Following the “5-Second Rule” Keeps Food Safe? Think Again!

When food falls on the floor, it’s always a judgment call as to whether that food goes into your mouth or into the trash. And many of us, when making that call, defer to the so-called “five-second rule” — that long-standing and widely accepted notion that if food spends five seconds or less on the floor it hasn’t had enough time to be contaminated by whatever bacteria is on the floor. But is the five-second rule based on any actual facts, or is it just a myth that we perpetuate every time we let our kids pick up and keep sucking on that lollipop they dropped?

Turns out, scientific research on the topic has been pretty limited … until now, that is. A team of researchers at Rutgers University’s School of Environmental and Biological Sciences put a variety of foods — watermelon, bread, bread with butter, and gummy candy — through their paces. They dropped them onto four different surfaces — carpet, stainless steel, ceramic tile and wood — and left them for less than one second, five seconds, 30 seconds and 300 seconds. All of the 128 possible scenarios were repeated 20 times; in the end, the researchers had a total of 2,560 data points to analyze.

Watermelon got the germiest after even a brief time on the floor, and the gummy candy picked up the fewest contaminants. Both bread and the bread with butter fell somewhere in the middle of the contamination continuum. But what was most interesting is that although all the foods picked up more bacteria the longer they sat on any of the four surfaces, they weren’t totally bacteria-free even after just a few seconds of contact. “Some transfer takes place ‘instantaneously,’” the researchers wrote, “disproving the ‘five-second rule.’”

So, sorry kids, but that fallen lollipop should probably go into the trash — unless you want to suck down a bunch of bacteria along with your candy.

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

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Nutrition News: Sparkling Water Safety, Parsing Probiotics, Eating and Reading

Eating and reading
You want your kids to eat healthy for all sorts of reasons. Here’s a new one: It may make them better readers. A new study conducted by researchers at the University of Eastern Finland and the University of Jyvaskyla found that students’ reading skills showed greater improvement between first and third grade if they ate a diet composed primarily of vegetables and fruits (especially berries), along with fish, whole grains and unsaturated fats, and ate very few sugary treats and red meats, HealthDay News reports. “The associations of diet quality with reading skills were … independent of many confounding factors, such as socioeconomic status, physical activity, body adiposity [fat] and physical fitness,” study author Eero Haapala said in a study news release. But don’t worry too much if your kid is a picky eater — the study showed only a correlation, not cause and effect.

It … sparkles!
Sparkling water — the blanket term for all fizzy H2O, whether it’s seltzer, club soda or sparkling mineral water — is refreshing and delicious. But are there drawbacks to drinking it? The New York Times’ Well blog recently looked into it and concluded, “Studies have not shown ill health effects from drinking seltzer or other plain sparkling waters.” It’s certainly way healthier than drinking colas and other flavored sodas, juices and sports beverages. As long as there are no additives, sweeteners or sodium in your sparkling water, you should be good. The acidity and carbonation won’t erode your teeth enamel, research indicates, though you may want to avoid seltzers flavored with citric acid, which may. And you’ll want to keep an eye on the sodium content of club soda. One expert told the Times the biggest issue to drinking sparkling water may be missing out on the fluoride you get from tap water, but if you make your own seltzer using tap water and a device like a SodaStream, that ceases to be an issue. So go forth and make bubbles!

Probiotic inequity
Your friend or family member swears by probiotics, claiming myriad benefits. So you try them and … nada. What gives? The Washington Post notes that not all probiotics are equal and that different people respond to them differently. “We cannot predict who is going to respond to a particular probiotic strain,” Johns Hopkins Hospital gastroenterologist Linda Lee told the paper. For instance, a research group led by University of Copenhagen medical professor Oluf Pedersen found that probiotics that seemed to work for people coping with irritable bowel syndrome, ulcerative colitis and travelers’ diarrhea, which may have knocked their gut bacteria out of whack, did not work for healthy people. Pedersen says more evidence is needed to prove the efficacy of probiotics. The good news is that the FDA now employs new methods of regulating probiotics to ensure safety. So if you do decide to try them, “they probably won’t hurt you,” University of Maryland law professor Diane Hoffmann, who has studied the regulation of probiotics, told the Post. “Some people claim they do [make a difference]. But before you buy them, you really don’t know. It’s a buyer-beware situation.”

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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6 Lighter Ways to Cook and Bake with Apples

Ready your wicker baskets: It’s apple-picking season. If you’re planning a trip to your local orchard, you’re probably already dreaming about the wonderfully sweet, tart and spicy dishes you can make once you get your apples home. Maybe they’re destined for a rustic galette — or maybe you’ll bake them whole with a medley of warming spices. Of course, the butter and brown sugar used in many apple dishes are just as craveable as the fruit itself. But even if you’re using the new season as an opportunity to get back into good eating habits, you don’t have to miss out on this fun autumn pastime. With a few simple modifications, you can make your favorite apple dishes a healthy staple rather than a once-in-a-while indulgence. From firm and tart Granny Smiths to sweet and tender McIntoshes, here are six lighter ways to use your freshly picked apples this fall.

Baked Apples with Oatmeal and Yogurt
When it comes to baking apples whole, Bobby Flay opts for sweet Galas, which he dresses up with fragrant spices and light brown sugar. Top each one with high-fiber oatmeal, low-fat Greek yogurt and a drizzle of apple cider reduction.

Butternut Squash and Apple Soup
Other recipes of its kin might call for heavy cream or half and half, but Ina Garten’s hearty soup relies on little more than McIntosh apples, butternut squash, cider, olive oil and fragrant curry powder. The combination of the sweet apples and the nutty squash yields a well-balanced, lighter-than-average fall soup.

Green Apple-Sourdough Pancakes
The key to turning these dense, apple-packed pancakes into an energy-boosting breakfast is to enjoy them in moderation. And you won’t need more than one or two to curb your hunger, especially if you garnish with a handful of filling pecans. For efficiency’s sake, make the sourdough starter the night before; that way, you can griddle the batter in minutes the next morning.

Pork Chops with Apples and Garlic Smashed Potatoes
These cider-braised pork chops are quick enough for a casual weeknight dinner, but sophisticated enough for an elegant dinner party. The tender red onion and Granny Smith apples combine to form a perfectly balanced, sweet-tart topping for the chops.

Kale and Apple Salad
Add extra crunch to antioxidant-rich kale salad by tossing the leafy greens with matchstick-sized strips of sweet Honeycrisp apple, along with slivered almonds, dates and cheese. A little pecorino goes a long way in giving this nutritious salad a satisfying depth of flavor.

Apple Crisp
Easier than apple pie but every bit as American, crisps are a quick, delicious way to showcase fall fruit. And, by eliminating pie dough from the equation, you’ll save yourself quite a few calories — enough to justify topping the crisps with a cool scoop of vanilla ice cream.

For more creative takes on apples, check out these recipes from our friends:

The Lemon Bowl: Tuna Salad with Apples
Creative Culinary: Boozy Snickerdoodle Cake with Apples
The Fed Up Foodie: Green Apple Butterscotch Macadamia Nut Cookies
Hey Grill Hey: Skillet Bacon Apple Crisp
A Mind “Full” Mom: Salted Caramel Apple Butter
Dishin & Dishes: Chicken with Cider Sauce and Apples
Foodtastic Mom: Ketucky Apple Skillet Cake
Healthy Eats: 6 Lighter Ways to Cook and Bake with Apples
In Jennie’s Kitchen: 9 Amazing Apple Recipes
Mom Loves Baking: Chocolate Turtle Apple Slices
Taste with the Eyes: Red Lentil Penne, Apple, Walnut, Mint, and Gorgonzola Sauce
Swing Eats: Apple Roses (gluten-free)
FN Dish: Kick Off Fall with Food Network’s Favorite 5-Star Apple Desserts

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Have You Tried: Coffee Flour?

The hottest new trend in coffee couldn’t be farther from a cup of joe. It’s overflowing with nutrients, is gluten-free and helps to reduce food waste. Should you get your hands on some coffee flour?

What Is Coffee Flour?
Coffee flour is derived from the byproducts of coffee production. Coffee beans are encased within a small fruit. Once the beans are removed, the remaining fruit is typically discarded as waste. Farmers have now discovered that this fruit pulp can be salvaged, dried and ground into flour. Recommended uses include baking as well as incorporation into soups, sauces and beverages.

Coffee flour does not possess a strong coffee flavor but does have similarly deep and earthy characteristics. There is a floral undertone that resembles tea more than coffee. It also has a little bit of caffeine; according to Marx Pantry, each tablespoon of coffee flour contains roughly the same amount of caffeine as a third a cup of black coffee (they sell coffee flour for $9/pound).

Healthy Attributes
A small amount of coffee flour contains a huge amount of nutrients. One tablespoon holds almost 10 percent of the daily recommended amount of potassium and nearly 13 percent of daily iron. This plant-based flour is also gluten-free and an excellent source of fiber. Similar to coffee, coffee flour is also rich in cell-protecting antioxidants.

5 Ways to Love Coffee Flour
Add a small amount of coffee flour to a variety of recipes to boost flavor and nutrients.
• Whisk a few teaspoons with olive oil, garlic and balsamic vinegar for a unique salad dressing or marinade.
• Blend it into a banana and almond butter smoothie.
• Sprinkle it onto trail mix.
• Bake it into granola bars.
• Make a batch of Coffee Flour Brownies (recipe follows).

Coffee Flour Brownies
Serves 12

When baking with coffee flour, use it to replace 10 to 15 percent of the regular flour in a recipe. You may also need to increase the liquid in the recipe, as coffee flour is more absorbent than other flours.

Nonstick cooking spray
1/4 cup all-purpose flour
1/4 cup coffee flour
1/2 cup unsweetened cocoa powder
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon kosher salt

6 tablespoons unsalted butter, melted
1/4 to 1/2 cup unsweetened applesauce
3/4 cup sugar
2 large eggs
1 teaspoon vanilla extract

1/2 cup miniature chocolate chips

Preheat oven to 350 degrees F. Spray a 9-inch square baking dish with cooking spray and set aside. Combine flours, cocoa, baking powder, baking soda and salt in a bowl and set aside. Melt butter in a medium saucepan; set aside to cool slightly. Whisk in 1/4 cup applesauce and sugar; using a spatula, mix eggs in one at a time, followed by the vanilla; if mixture appears too dry, add remaining applesauce. Fold in chocolate chips. Pour mixture into prepared baking dish and bake for 20 to 25 minutes or until a cake tester comes out clean from the center. Cool for at least 20 minutes before cutting into squares.

Per serving: Calories 182; Fat 9 g (Saturated 5 g); Cholesterol 46 mg; Sodium 84 mg; Carbohydrate 24 g; Fiber 3 g; Sugars 17 g; Protein 3 g

Photo courtesy of Marx Pantry

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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Everything’s Coming Up Algae

Certain kinds of algae are already commonplace in our diets. For example, your sushi rolls are wrapped in seaweed, the food additive carrageenan is derived from seaweed, and algae-derived Omega-3s are used in supplements for those who shun fish oil. But this humble sea plant suddenly seems poised for its superfood moment. “Algae is earth’s original superfood,” says Mark Brooks, senior vice president of food ingredients at TerraVia, makers of Thrive algae oil. “Before kale, chia, acai and quinoa, there was algae.”

There are plenty of good reasons to eat more algae, in terms of both nutrition and sustainability. On the sustainability front, algae, which can grow up to 30 times faster than corn, doesn’t require a lot of space to produce. “Algae doesn’t require fertile soil, fossil fuels, inorganic fertilizers or pesticides in order to grow,” says Mark R. Edwards, an agribusiness professor emeritus at Arizona State University. “Algae can deliver superior nutrition without pollution or waste.”

Nutritionally, algae has lots to offer — especially to anyone who eats a mostly plant-based diet. “Algae is a vegetarian source of protein, Omega-3 and Omega-6 fatty acids and B vitamins, including B-12,” says Alissa Rumsey, M.S., R.D., spokesperson for the Academy of Nutrition and Dietetics. “And there is some evidence that the carotenoids, fiber and plant sterols in blue-green algae can play a role in lowering cholesterol, reducing inflammation and protecting against oxidative stress.”

So in what sorts of new ways will you soon be seeing algae? According to Professor Edwards, we can expect algae-based meat alternatives, algae protein powders as a vegan alternative to standard protein powders and algae-based nutrients as functional food ingredients that deliver vitamins and minerals. Products already on store shelves include Thrive, an algae oil by TerraVia. The company claims that the oil has 75 percent less saturated fat than olive oil and that just one tablespoon of it contains 13 grams of heart-healthy monounsaturated fat (the amount in a whole avocado). You’ll also find Follow Your Heart’s VeganEgg, a substitute made from algae that scrambles up just like the real thing. And some protein powders, like Olly Smoothie blends, get their protein boost from algae. “Food manufacturers have been excited about the potential of algae to improve the nutritional, taste and sustainability profile of their products,” says Brooks. “So consumers can expect to continue to see more algae products in the year ahead.”

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

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10 Healthy Game-Day Snacks

If you’re a sports fan, you are revving up for the fall season. This year, instead of busting a gut at your next hours-long game-day extravaganza, prepare some of these 10 healthy, mouthwatering snacks.

Chili Chips

Make a batch of Ellie Krieger’s Chili Chips and dip them in a tasty, homemade guac or mango salsa (pictured above).

Prosciutto-Wrapped Crudite

Add a little zing to your vegetables by wrapping them in thin slices of prosciutto.

Smoky Kale Chips

At 60 calories per two cups of chips, you can eat away without the guilt.

Pizza Pockets

For a more filling snack, wrap turkey sausage, arugula and cheese in store-bought pizza dough. To up your intake of whole grains, use whole-wheat dough.

Ham, Swiss and Apple Wraps

Half a wrap is a perfect snack made up of three food groups.

Turkey-Hummus Sliders

Hummus is a delicious condiment, especially when paired with a burger.

Crispy Chickpeas

Instead of munching on the usual trail mix, shake things up with these crunchy baked chickpeas that go beautifully with a cold brew.

Edamame Hummus

Blend edamame with spices to get a killer dip for vegetables like carrots, radishes, bell peppers and cukes.

Mini Meatballs

These babies will satisfy your game-day meat craving without busting your pants buttons.

Muscovado Chocolate Chip Cookies

Cookies and a tall glass of milk are a perfect combo for watching your favorite game.

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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Nutrition News: Exercise and Brain Hunger, Vitamin D and Asthma, and Mediterranean Diet Tips

Brain hunger

You know how, sometimes, after you’ve completed a big, stressful, mentally taxing assignment — a college term paper, say, or a complex work project — you suddenly feel ravenous? That may be because your brain, depleted of energy after working hard, signals you to eat more calories in order to fuel further efforts (thus explaining the much-feared Freshman 15). However, exercise may subvert this mental-stress-induced craving for calories, a study at the University of Alabama at Birmingham, noted in The New York Times, indicates, because it increases the amount of blood sugar and lactate in the blood and increases blood flow to the head. Worth a try.

Asthma aid

A new research review brings promising news for those living with asthma. Taking a daily oral vitamin D supplement — anything from 400 to 4,000 units a day — was determined to reduce the risk of reduce asthma attacks requiring medication by 37 percent and those requiring emergency intervention by 60 percent. However, the review of nine clinical trials, published in the Cochrane Database of Systematic Reviews and reported in The New York Times, did not indicate that vitamin D had an impact on daily asthma symptoms. The study’s authors suggest the reason for the effect may have something to do with vitamin D’s antiviral and anti-inflammatory effects, but say it is too soon to advise widespread use.

Mediterranean diet tips

The Mediterranean diet is beloved for both its healthfulness (with benefits for your heart, your brain and beyond) and its deliciousness (fruits and veggies, nuts and grains, herbs and olive oil, and even wine). But dietitian and author Ellie Krieger, writing in the Washington Post, reminds us that the key to getting the most out of the Mediterranean diet is not only what we eat, but how we eat it. She suggests we “make good food a priority” (choose quality local ingredients, simply prepared), “eat seasonally” (fruits and vegetables taste best when they are in season), “savor mealtime” (slow down, disconnect and enjoy the social experience of eating with others) and “consider how food makes you feel” (that kind of awareness can help you avoid overeating and enjoy).

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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How to Transform Summer Tomatoes into Comforting Fall Soups

The humidity has finally lifted and there’s a brisk chill in the air, but that’s not the only good news we’re celebrating: Late-summer produce like tomatoes, zucchini and corn is still abundant at the farmers markets. From a culinary standpoint, this is what makes September so precious. For the next few weeks, we’ll be able to meld the light and delicate flavors of summer with the comforting style of autumnal cooking, which we generally see reserved for hearty root vegetables. And what better application for all of our perfectly ripened tomatoes than warm, freshly blended tomato soup? Whether you’re serving it as a smooth transition between the appetizers and the entree at an elegant dinner party or spooning it from a thermos after your first hike of the season, tomato soup is the most-logical solution to our current tomato surplus. So put gazpacho on the back burner (not literally), and reacquaint yourself with fall cooking via these versatile tomato soup recipes.

The Classic
Now that it’s finally cool enough to turn on your oven, get back into the rhythm of roasting with Melissa d’Arabian’s Rich Roasted Tomato Soup. This classic tomato recipe calls for little more than Roma tomatoes, olive oil, salt, pepper and garlic. The rustic tastes of sauteed garlic and herbes de Provence are an excellent match for the tangy, caramelized Romas.

After-School Snack
With its tender pastina and comforting tomato broth, it’s easy to see why this high-fiber soup appeals to even the pickiest eaters. The trick to making this Quick-and-Spicy Tomato Soup effortless is to either buy your favorite store-bought marinara sauce or make your own and use the leftovers for the soup broth.

Ultra-Savory Twist
Peanuts and curry powder may not be ingredients you typically use to make tomato soup, but once you try Food Network Magazine’s savory Tomato-Peanut Soup, you may never go back to regular tomato soup again.

Elevated Appetizer
Hosting a fall soiree? Serve this sophisticated take on the after-school classic. A blend of ripe tomatoes and whole basil leaves rejuvenates day-old Italian bread in Anne Burrell’s satisfying Tuscan Tomato and Bread Soup.

Fall Forward Chili
This isn’t technically a soup recipe, but we couldn’t pass up an opportunity to mention this hearty Butternut Squash and Turkey Chili loaded with plum tomatoes that enhance its color, texture and vitamin content. Make this recipe during the few precious weeks in late September when tomatoes and butternut squash overlap.

Usher in fall with more warming soup recipes from our friends:

The Lemon Bowl: Slow Cooker Chicken Pho
A Mind “Full” Mom: Healing Chicken Soup
In Jennie’s Kitchen: Roasted Butternut Squash Soup with Coconut & Lime
Foodtastic Mom: Slow-Cooker Squash Soup
Hey Grill Hey: Smoke Roasted Tomato Soup with Basil Cream
Devour: 4 One-Pot Soups, Because Who Has Time to Do the Dishes?
Elephants and the Coconut Trees: Sweet Corn Soup
Creative Culinary: Roasted Poblano Pepper and Corn Soup
The Mom 100: Thai Chicken Noodle Soup
The Fed Up Foodie: Mom’s Chicken Gumbo Soup
The Wimpy Vegetarian: Italian Chickpea Stew with Swiss Chard
Taste with the Eyes: Michel Richard’s Asian Bistro Soup with Shrimp
FN Dish: The Very First Soup Recipes You Should Be Making This Fall

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5-Ingredient Slow-Cooker Chicken and Sweet Potatoes

For the past decade, I’ve been getting by with a $25 smallish slow cooker that I purchased from the grocery store. Recently I relocated, leaving my kitchen gadgets — including said slow cooker — behind, “forcing” me to buy a new one. Now I am thrilled to be sporting a slow cooker fit with a cook setting that automatically switches to warming mode after the cooking time has elapsed. Game changer. That was $49 well spent.

With fall comes peak sweet potato season. This dish highlights the savory side of this root vegetable, brimming with loads of vitamin A in the form of beta carotene, plus potassium and vitamin C. I opt for orange-fleshed taters because, to me, the presentation of a white sweet potato just doesn’t have the same panache.

I prefer to use chicken thighs with the bone in (skin removed, of course) in slow-cooked dishes because the result is juicy, tender pieces of meat. The natural gelatin from within the bones lends itself to a simplified bone broth — so good you’ll be sipping it from a spoon.

Toss these simple ingredients into the slow cooker and be on your way. Just a few hours later, return to your kitchen filled with a warm, mouthwatering aroma.

5-Ingredient Slow-Cooker Chicken and Sweet Potatoes
Makes 4 servings
Total Time: 4 hr
Prep Time: 25 min

2 medium orange-fleshed sweet potatoes, peeled, diced 1/4 inch (about 4 cups)
3/4 cup diced onion
1/2 teaspoon smoked paprika (or use sweet paprika or cumin), divided
1 1/4 cups reduced-sodium chicken broth
1 1/2 pounds bone-in chicken thighs, skin and excess fat removed (about 4 thighs)

Combine the sweet potatoes, onions, 1/4 teaspoon smoked paprika and freshly ground black pepper in the slow cooker. Pour in the broth. Season the chicken thighs with 1/4 teaspoon each salt, pepper and smoked paprika . Nestle the chicken into the sweet potatoes. Cover and cook on low for 3 1/2 hours, until the chicken is cooked through and the sweet potatoes are fork-tender. Season each serving with additional salt and a few drops of apple cider vinegar, if you wish.

Per serving: Calories 235; Fat 8 g (Saturated 2 g); Cholesterol 72 mg; Sodium 407 mg; Carbohydrate 17 g; Fiber 2 g; Protein 22 g

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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Are You Vegan Curious?

In her new book, The Book of Veganish (Pam Krauss Books/Avery, 2016), Kathy Freston shares her own journey from omnivore to vegan — including many stops along the way. “I’d always been an animal lover, and one day after seeing a pamphlet depicting animals being led to slaughter, I realized that I wanted to be someone who loved animals, not ate them,” she recalls. That was 12 years ago, but she didn’t go cold turkey on burgers, ice cream, cheese and eggs. Instead, she gradually started leaning toward a more plant-based diet. “I didn’t give up anything until I’d found an alternative I liked as much or more, so it never felt like I was depriving myself,” she says.

So what exactly does it mean to be “veganish?”
Kathy Freston: I’m all about the -ish. I get upset with the ‘vegan police’ who insist on purity and a strict regime. Too many people will reject that message because it’s just too hard. It’s OK to give yourself a little wiggle room as you investigate plant-based eating and move away from eating animals. But it should be a joyful process done in your own way at your own pace. ‘Veganish’ is about individual choice and not putting too much pressure on yourself to do it perfectly.

What do you suggest as a starting point for someone who wants to be veganish but doesn’t really know where to begin?
KF: When I started eating this way, I didn’t have the benefit of social media to help me out. Now, the best thing you can do is check out Instagram, type in #VeganFood or #VeganRecipes and you’ll get tons of amazing ideas. It’s really inspiring. And once you see all of the options, it doesn’t feel so daunting to eat this way.

You mention in the book that 12 percent of millennials call themselves vegetarians (as opposed to just 1 percent of baby boomers). Why do you think plant-based diets are becoming more popular?
KF: I think a lot of forces are converging right now to make people of all ages more inclined to eat veganish. There are so many more restaurants — from upscale to quick serve — that offer delicious vegetable-focused dishes. Entrepreneurs are starting companies devoted to creating plant-based meats and cheeses that are incredibly delicious. And people are also becoming more conscious of what’s happening to animals, the environmental impact of our food and also how food affects our own health.

What do you say to those who think that it’s too hard to eat a veganish diet — too hard to feed a family, too hard to stay on a budget, too hard to get meals ready in a hurry?
KF: Making any change is challenging, but I think it’s easier now than ever because there are so many more options at the grocery store and when you go out to eat. There are plenty of convenient plant-based foods you can keep on hand for quick meals: frozen veggie burgers, cans of cooked beans, frozen rice or grains. And if you’re cooking for your family, you don’t have to try to convert them. Just make new things and be excited about sharing them. It’s about experimenting together — not telling others what they should or shouldn’t eat.

Hearty Peanut and Red Bean Stew
Makes 4 servings

4 cups chopped kale or spinach
1 tablespoon extra virgin olive oil
1 large yellow onion, chopped
1 large sweet potato, peeled and cut into 1/2-inch chunks
1 large red bell pepper, chopped
2 cloves of garlic, minced
1 teaspoon grated fresh ginger
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper (optional)
One 14.5-ounce can fire-roasted diced tomatoes, undrained
2 cups vegetable broth
Salt
One 15.5-ounce can dark red kidney beans, drained and rinsed
1/3 cup peanut butter
1/4 cup chopped roasted peanuts

Steam the kale in a steamer basket over boiling water until tender, about 5 minutes. Drain well, pressing out any remaining liquid, and set aside.

Heat the olive oil in a large pot over medium heat. Add the onion and cook until softened, about 5 minutes. Add the sweet potato, bell pepper and garlic. Cover and cook until softened, about 5 minutes. Stir in the ginger, cumin and cayenne (if using), and cook for 30 seconds. Stir in the tomatoes and their juices, the broth, and salt to taste. Bring to a boil, then reduce the heat to low, add the kidney beans, and simmer until the vegetables are soft, about 30 minutes.

In a small bowl, thin out the peanut butter with 1 cup of the hot liquid from the stew, stirring until blended, then stir the mixture back into the pot. Add the cooked kale, stirring to incorporate. Serve hot, sprinkled with the roasted peanuts.

Recipes and photos courtesy of Kathy Freston

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

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DIY Freezer Meals

Are you facing back-to-school season, long days at the office or just uncertainty about what to make for dinner ? We’ve turned classic frozen dinners that you’d find at your local supermarket into easy, healthy options. Stock these satisfying suppers in your freezer and the answer will be faster than takeout — and more paycheck friendly too.

Texas Chili-n-Corn Mac
Makes 4 servings

2 tablespoons olive oil
One 10-ounce container mushrooms, sliced
1 green bell pepper, seeded and chopped
1 cup corn kernels
1 carrot, chopped
1/2 medium onion, chopped
2 cloves garlic, finely chopped
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon salt
1/2 teaspoon black pepper
One 28-ounce can crushed tomatoes
One 15-ounce can red kidney beans, drained
One 8-ounce box quinoa macaroni, cooked until barely al dente
1 cup shredded cheddar cheese
1 scallion, finely chopped, for topping

Heat the olive oil in a large pot over medium heat. Add the mushrooms, bell pepper, corn, carrot, onion, garlic, chili powder, cumin, salt and pepper; cook until softened, about 10 minutes. Stir in the tomatoes and beans; bring to a boil. Stir in the cooked macaroni and toss to coat. Divide evenly between two 6-cup glass baking dishes and top each with the cheese.

To eat now: Preheat the broiler to low and cook until the cheese is melted, about 3 minutes.

To freeze and eat later: Cover the glass baking dish with a tight-fitting lid and freeze up to 1 month. To thaw, place in the fridge overnight. Cover with foil and bake in a 400 degree F oven until heated through, about 20 minutes.

Per serving: Calories 543.8; Fat 18.2 g (Saturated 7.2 g); Cholesterol 29.9 mg; Sodium 812.6 mg; Carbohydrate 78 g; Fiber 13.8 g; Sugars 4.0 g; Protein 21.7 g

Spaghetti and Meatballs with Garlic Crumb Topping
Makes 4 servings

1 pound ground turkey, preferably white and dark meat
1 small onion, finely chopped
2 cloves garlic, finely chopped
1 cup rice cereal crumbs, divided
1/4 cup almond flour
1/2 cup unsweetened almond milk
1 large egg
2 tablespoons chopped parsley
Salt
One 24-ounce can strained tomatoes
8 fresh basil leaves
1 tablespoon olive oil
One 8-ounce package quinoa spaghetti, cooked until barely al dente
Preheat the oven to 400 degrees F. In a large bowl, combine the turkey, onion, half of the garlic, 1/2 cup cereal crumbs, almond flour, milk, egg, parsley and 1 teaspoon salt. Shape into 16 1-inch balls and place on a parchment-paper-lined baking sheet; bake for 15 minutes.

In a large saucepan, bring the tomatoes and basil to a simmer, stirring occasionally; season with salt. Submerge the meatballs in the sauce; bring to a simmer and cook, covered and stirring occasionally, for 15 minutes.

Meanwhile, heat the olive oil in a small skillet over medium heat. Add the remaining garlic, remaining 1/2 cup cereal crumbs and 1/4 teaspoon salt. Cook until toasted, about 2 minutes.

To eat now: Divide the spaghetti and meatballs among 4 shallow bowls and top with the garlic crumb topping.

To freeze and eat later: Divide the spaghetti and meatballs evenly between two 6-cup glass baking dishes and top each with the garlic crumb topping. Cover with a tight-fitting lid and freeze up to 1 month. To thaw, place in the fridge overnight. Cover with foil and bake in a 400 degree F oven until heated through, about 20 minutes.

Per serving: Calories 500.6; Fat 17.6 g (Saturated 3.7 g); Cholesterol 126.5 mg; Sodium 172.1 mg; Carbohydrate 52 g; Fiber 8.9 g; Sugars 2.8 g; Protein 32 g

Chicken & Broccoli Roll-Ups
Makes 4 servings

1 tablespoon unsalted butter
1 tablespoon gluten-free flour blend
1 cup unsweetened almond milk, warmed
2 cloves garlic, smashed
4 ounces Swiss cheese, shredded
Salt and pepper
16 broccoli florets, halved and blanched
4 boneless, skinless chicken breasts, flatted to about 1/8 inch thick

In a small saucepan, melt the butter over medium heat. Whisk in the flour and cook for 1 minute. Gradually whisk in the warmed milk and cook, whisking, until steaming hot and thick, about 6 minutes. Remove from the heat and stir in the garlic and cheese; cook until the cheese is melted, then season with salt and pepper. Stir in half of the broccoli florets until coated.

Meanwhile, preheat the oven to 375 degrees F. Place 2 broccoli florets in the center of each chicken piece and roll up to seal. Transfer half of the cheese sauce to a 6-cup glass baking dish and arrange the chicken roll-ups, seam-side down. Cover with the remaining cheese sauce and bake until cooked through, about 30 minutes.

To eat now: Slice each chicken roll-up crosswise, arrange on 4 plates and drizzle with cheese sauce.

To freeze and eat later: Cover the glass baking dish with a tight-fitting lid and freeze up to 1 month. To thaw, place in the fridge overnight. Cover with foil and bake in a 400 degree F oven until heated through, about 20 minutes.

Per serving: Calories 302.6; Fat 14.4 g (Saturated 7.4 g); Cholesterol 98.9 mg; Sodium 348.5 mg; Carbohydrate 11.7 g; Fiber 5 g; Sugars 0 g; Protein 36 g

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

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Sweet and Spicy Carrot Bisque

I love soups that have layers of complex flavors. Where, in every bite, you taste multiple ingredients with bursts of sweetness and spice.

And while this soup is probably more of a fall soup, I had a ton of leftover carrots in my fridge and I needed to use them up! This recipe was the perfect choice.

It was inspired by a recipe I found in Soup Swap: Comforting Recipes to Make and Share, but I modified it pretty significantly to give it more spice

This soup is warming, comforting, slightly sweet and super satisfying. The banana and coconut milk add a ton of creaminess without adding actual cream, and the lime brings a bright, citrusy feel to the soup. We served it with a small grilled cheese sandwich made on sprouted wheat bread for some additional protein and fiber.

The husband loved it, and it’s super kid friendly too!

Print

Sweet and Spicy Carrot Bisque

Makes 4 Servings. Nutritional Info Per Serving: 172 Calories, 10.1g Fat (5.2g Saturated), 426mg Sodium, 19.4g Carbs, 4.4g Fiber, 7.4g Sugar, 3.3g Protein

Ingredients

• 1 Tbsp extra virgin olive oil
• 1 medium yellow onion, diced
• 1/2 tsp salt (more to taste)
• 2 Tbsp minced fresh ginger
• 1 Tbsp curry powder
• 1/8 tsp cayenne pepper
• 4 cups of peeled, sliced carrots (about 6-7 carrots)
• 1 ripe banana, peeled and sliced
• 1 15oz can light coconut milk
• 2.5 Tbsp lime juice
• Toasted pepitas (for garnish)

Directions

1. Heat oil in a saucepan over medium heat. Add onion and a pinch of salt, saute 5 min until onion is soft. Stir in ginger, cook 1-2 min. Add curry powder, cayenne and 1/4 cup water. Cook 1-2 min, stirring to coat onion & ginger with curry mixture.
2. Add carrots, banana, 1 tsp salt and 4 cups water and bring to a boil. Reduce heat to medium low and simmer, uncovered for 25 min or until carrots are soft enough to be pierced with a fork.
3. Puree soup using an immersion blender or in batches using a regular blender. Return soup to pot and stir in 1 cup light coconut milk and lime juice.
4. Simmer remaining 3/4 cup coconut milk in a small saucepan over medium high heat for 10 min, or until reduced by half. Ladle soup into bowls, and swirl 1.5 Tbsp coconut milk reduction into each serving. Top with pepitas (about 1 tsp per bowl).

Notes

3.1

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Recipe by: The Picky Eater, pickyeaterblog.com

I created this post as part of Book Club Cookbook’s soup swap blogger party, to celebrate the launch of Soup Swap: Comforting Recipes to Make and Share by Kathy Gunst, Resident Chef for NPR’s “Here and Now.”

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Pre- and Post-Game Fuel for Kids

Stumped by the question of what to serve hungry young athletes before and after practices and games? Check out our hit list of energy-boosting, muscle-building, lip-smacking grub that will give them the nutrition their bodies need to stay at the top of their games.

Sports Nutrition Crash Course
Young athletes don’t have the same nutritional needs as elite athletes, but they do need the proper fuel to perform their best. Kids participating in middle school and high school sports often run to their games right after a day of classes, long after lunchtime, leaving them low on energy and pressed for time. For this reason breakfast is a must, lunch can’t be skipped, and a snack leading up to an afternoon sporting event is a really good idea. Before exercising, easily digestible carbs are the best types of snacks – no one needs a bellyache on the field or court. Post-exercise eating is all about recovery of energy stores and repair of tired and worn-out muscles. Here the goal is to replenish with protein, carbs and fluid.

Before
If the window of opportunity before activity is small (as it often is), opt for foods that can be quickly digested and turned into fuel. Smart picks include small bananas or slices of juicy watermelon and granola bars with a modest amount of protein (5 to 10 grams is plenty). If the weather is chilly, sip chicken noodle soup to get both fuel and fluids.

Recipes to try:
Granola Bars
Pumpkin Seed Dried Cherry Trail Mix
Simple Chicken Soup

After
Instead of doughnut holes and brownies, give tired athletes food that will help prepare them for upcoming workouts. Pass out chilled boxes of chocolate milk — it comes complete with protein, fluid, carbs, and essential vitamins, minerals and electrolytes. For something more substantial, pack homemade protein bars, antioxidant-rich smoothies or a tray of sandwiches.

Recipes to try:
Banana-Chocolate Protein Bar
Blueberry Blast Smoothie
Creamy Hummus and Smoked Turkey Sandwich

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: B-12 for the Brain, Commuter Weight Gain, Cooking Methods and Diabetes Risk

Is Your Commute Making You Fat?
A new study of British commuters conducted by the Royal Society for Public Health has found that those with long, “non-active” work commutes — passive rides in trains, buses or cars – may suffer consequences including heightened stress, blood pressure and BMI and decreased time for healthy activities, such as cooking nutritious meals, exercising and getting adequate sleep. Almost 38 percent of those polled said their long commute meant they had less time to make healthy meals at home, and 29 percent said their commute compelled them to eat more fast food. Noting that the survey found, too, that workers were consuming an extra 767 calories per week due to their long commutes, Health.com suggests eating a healthy breakfast (prepared ahead of time, if necessary) before leaving the house.

Boiling Beats Frying
Decreasing your risk of getting Type 2 diabetes may be a matter of not only what foods you eat, but how you prepare them, as well. New research indicates that it’s best to boil, steam or poach your foods. Frying, grilling or baking them (aka “dry-heat cooking”) can produce something called advanced glycation end products (AGEs), high levels of which are linked to insulin resistance, cellular stress and inflammation. Of course, what you eat is also key, a nutritionist not involved in the study, Samantha Heller of NYU Langone Medical Center, told UPI, noting, “Vegetables and other plant foods aren’t as high in AGEs.”

B-12 Brain Boost
You may think that if you eat a well-balanced diet, including animal-protein foods such as meat, fish, milk, cheese and eggs, you’re clear on the vitamin-intake front, but New York Times health and wellness writer Jane Brody suggests that may not be the case. A woman of a certain age (75, to be precise), Brody takes a daily supplement of vitamin D and is considering adding vitamin B-12 as well. “You see, the ability to absorb B12 naturally present in foods depends on the presence of adequate stomach acid, the enzyme pepsin and a gastric protein called intrinsic factor to release the vitamin from the food protein it is attached to,” she explains. “Only then can the vitamin be absorbed by the small intestine. As people age, acid-producing cells in the stomach may gradually cease to function, a condition called atrophic gastritis.” Vitamin B-12 deficiency has been linked to depression, dementia, mental impairment and low energy, among other things.

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 Back-to-School Dishes That Kids Can Help Make

In the throes of back-to-school chaos, assembling even the most-basic dishes can feel like a chore. The best way to beat the clock while keeping mealtime healthy? Share your food prep responsibilities with the whole family — even the youngest members. The chefs in Food Network Kitchen have been busy dreaming up light, wholesome alternatives to the prepackaged meals we tend to fall back on during the busy transition from summer to fall. Most importantly, they’re easy enough for kids to help prepare — and enticing enough for them to want to eat.

You’ll have breakfast on the table in 20 minutes with Food Network Kitchen’s wholesome take on classic eggs-in-the-hole, which calls for a modest dose of Parmesan cheese and crumbled bacon, adding flavor and texture for few extra calories. Make the morning even easier on yourself by allowing the kids to butter the bread, cut out the center holes and crack the eggs.

While your little ones help with breakfast, you’ll be free to start packing up healthy lunches. Go with something high in fiber and protein but low in sugar — that way the kids will stay full and avoid the midday slump. These Mini Whole-Wheat Chicken Pot Pies contain just 1 gram of sugar and are stuffed with shredded chicken, carrots and peas. Turn the recipe into a family baking project over the weekend, then pop the pies in the freezer and pull them out as necessary for a handy solution to humdrum deli meat sandwiches throughout the week.

When it comes to after-school snacking, packaged cookies and chips are a quick fix . But then again, so are Food Network Kitchen’s Healthy Peanut-Butter Balls, which consist of whole-grain cereal and smooth peanut butter, so they’re high in protein and fiber and likely to tide the kids over until dinner. Use maple syrup as a sweetening agent instead of refined white sugar, then toss the balls in a light dusting of cocoa powder. Since they don’t need to be refrigerated, they make a lunchbox-friendly dessert.

You can’t beat this 3-Ingredient Banana Pudding for efficiency — or taste. Prepare the pudding the night before, to allow the chia seeds to plump up overnight. You can serve it in the morning as a satisfying breakfast that falls somewhere between a smoothie bowl and cereal.

High in protein but low in sugar and carbohydrates, these Oven-Baked Almond Fish Sticks provide you with everything you should expect from a healthy weeknight dinner. Crushed almonds and bran-flake cereal add a wonderfully crunchy coating that simply can’t be achieved with basic breadcrumbs —not to mention providing an extra dose of fiber.

This self-serve meal lets kids load up open-face quesadillas with their choice of vegetables. The little kids can help you assemble the quesadillas before baking, and the big kids can add the seasonings to the beef and help cut up the tomatoes and bell peppers for the toppings bar.

There’s no harm in enjoying something sweet after dinner, and these portion-controlled snack cakes made with whole-wheat pastry flour, rolled oats and applesauce are a wise substitute for the packaged grocery-store treats that inspired them. Best of all, the recipe is straightforward enough for kids to follow: Ask the kids to dump the measured ingredients into the mixing bowls, stir in the chocolate chips, spray the baking pan with cooking spray and help spread the batter.

For more kid-friendly meal and snack ideas, check out these recipes from our friends:

Devour: Embrace Your Inner Kid with 5 Fun Flips on Pizza
The Lemon Bowl: Skillet Mexican Street Corn
Homemade Delish: Healthy Back-to-School Lunches
Creative Culinary: Peanut Butter and Apple Oatmeal Cookies
The Fed Up Foodie: Spiced Pumpkin Donuts
A Mind “Full” Mom: 2-Ingredient Homemade Gogurts
The Mom 100: Tomato-Orzo Dill Soup
Taste with the Eyes: Black Bean Spaghetti Caterpillar For Kids
In Jennie’s Kitchen: Kale Sushi Rice Bowls
Swing Eats: Peanut Butter & Jelly Sandwich Cookies (Gluten-Free & Flourless)
FN Dish: Our Favorite A+ Afterschool Snacks

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