A Michelin-Starred Veggie Stock

The truth is that lots of the world’s top Michelin-starred chefs turn up their noses at the idea of cooking for vegetarians. “Some chefs don’t see the fun in working with vegetables. But I really enjoy the challenge of creating a vegetarian dish, especially when it wins over meat lovers,” says Heiko Nieder, the head chef at The Restaurant in Zurich’s Dolder Grand Hotel, and the founder of its annual Epicure Food Festival for fellow Michelin-starred chefs (over the course of his career, he’s been awarded four stars). A fan of getting creative with veggies, he also designed an entire vegetarian tasting menu at The Restaurant, something that is extremely rare for ultra-fine dining.

One of Chef Nieder’s favorite healthy, vegetarian options on the menu is a “high-end-version of your grandmother’s vegetable soup.” To kick up the flavor without adding any fat, he uses herbs — parsley, bay leaves and thyme — and two types of mushrooms, his favorite veggie to cook with. “They make vegetable stock taste special and give it an unbelievable depth,” he says. Here, he topped the ultra-flavorful broth with tomato, basil, celery and parsley. “It’s not necessary, but it makes for a beautiful presentation and adds to your vegetable intake,” says Chef Nieder.

Make it all fall and winter, and prepare to win over vegetarians and meat eaters alike.

Vegetable Stock
Courtesy of Chef Heiko Nieder at The Restaurant

2 1/2 pounds tomatoes
1/2 pound shiitake mushrooms
1/2 pound button mushrooms
2/3 pound celery
2/3 pound onions
2/3 pound celeriac
2 garlic cloves
1/3 cup flat-leaf parsley
2 sprigs thyme
5 bay leaves
12 cups water
1 tablespoon coarse sea salt

Finely chop vegetables and saute in a large stock pot for 15 minutes.

Add water and salt and bring to a boil. Remove from the heat and let cool 30 minutes, then pass through a sieve. Top with additional vegetables and herbs, if desired.

Photos courtesy of Fabian Haefeli

Sarah Z. Wexler is a freelance writer living in Portland, Oregon. She has written for Food Network Magazine, Bon Appetit, Saveur, O, The Oprah Magazine, New York Magazine, Esquire, and Glamour, among others. 

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Nutrition News: Next-level healthy eating, diet and gut health, embrace moderation

Next-level healthy eating
You’d think eating foods that are good for you would be enough, but it turns out you can actually do more. Writing in The Washington Post, dietitian Cara Rosenbloom reveals eight ways you can take healthy foods up to the next level. For instance, if you add black pepper (even just a sprinkle) to curry, you boost the anti-cancer benefits of the antioxidant curcumin. If you drink wine with fish, you may elevate the levels of Omega-3 fats in your blood, which may help protect against heart disease. And when you eat an apple, cucumber, potato, peach or kiwi, leave on the peel, where most of the antioxidants, vitamins and fiber are stored. “In the case of apples, a major component of the peel is quercetin, which is an antioxidant associated with a decreased risk of Type 2 diabetes,” Rosenbloom explains. There are five more tips where those came from.

Is your diet messing up your gut?
If you are restricting calories too much or steering clear of a food group, registered dietitian Rebecca Scritchfield warns in U.S. News & World Report, you may be wreaking havoc on your microbiome, which is key in maintaining a strong immune system and regulating hunger and mood. The best thing you can do to boost your gut health is to feed the bacteria a variety of foods, like plants, that “they love to eat,” Scritchfield advises. She notes that, by contrast, dieting is among the worst things you can do for your gut health: When we starve ourselves, we starve the bacteria in our gut. What’s more, Scritchfield counsels, you definitely don’t want to get into a food “rut,” because eventually this will lower the “microbial diversity in the gut.” The best part? Scritchfield says coffee, wine, tea and chocolate are actually good for your gut. She doesn’t have to tell us twice!

Everything in moderation
No such thing as too much of a good thing? Actually, dietitian and Healthy Eats blogger Toby Amidor observes in U.S. News & World Report, when you consume large amounts of some healthy-in-moderation foods, you may impede your ability to absorb their nutrients, restrict diet variety by crowding out other foods or overdo it on the calories. She shares eight foods it’s best to measure out in order to maintain control over your portion size. They are: almonds (suggested portion: 23 per snack), salad dressing (two tablespoons), avocado (1/4 per serving), peanut butter (two tablespoons per meal, one per snack), granola (two to four tablespoons as a topper), oil (two teaspoons to saute a few vegetables; one or two tablespoons for a pound or so of meat), pasta (one or two cups cooked), and juice (six fluid ounces). Keep your measuring cups and spoons at the ready.

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 Lightened-Up Sweets for a Healthier Halloween

Halloween is not the night to restrict your diet, but that doesn’t mean your evening of revelry should be quashed by a sugar coma. If you’re hosting a party this year, skip store-bought sweets and opt for homemade goodies instead. Don’t hesitate to whip up everyone’s favorites — cookies, candies, even a cocktail or two. But a few mindful alterations (and moderation) can save you from a sugar hangover the next morning. Here are five festive recipes that are sure to hit the spot without going overboard.

Spider Bites
Sandra Lee’s homemade chocolate-peanut butter clusters are incredibly quick and convenient — and at a glance, they’ll raise the hair on the back of your neck. The recipe calls for creamy peanut butter; for an extra fiber boost, use all-natural PB.

Spiced Pumpkin-Raisin Cookies
Normally, a Halloween dessert spread consists of a heaping bowl of store-bought candy, but these homemade pumpkin-raisin cookies are geared toward a more mature crowd. Simply add pumpkin puree and allspice to classic oatmeal-raisin cookie batter for a comforting fall spin.

Sweet and Spicy Pepitas Popcorn Balls
If your guests are partial to kettle corn, give them a lighter version to nibble on. Food Network Magazine created an updated spin on the crunchy fall treat simply by mixing freshly popped popcorn with a little bit of caramel and toasted pumpkin seeds.

Orange Sherbet Cups with Blackberries
Try finding a Halloween treat that’s more refreshing — or more festive — than this one. Play up the orange-and-black motif by hollowing out some orange halves. Then, fill each half with a generous spoonful of your favorite orange sherbet. Complete the sinister look by topping each “cup” with fresh blackberries.

Mexican Pumpkin Punch
It isn’t a party without a cocktail, and as alcoholic beverages go, this one isn’t too bad. Plus, it comes with the bonus of seasonal pumpkin flavor. Simply combine pumpkin puree with brown sugar, cinnamon sticks and water, then garnish with pineapple chunks, pecans and a splash of rum, if desired. You’ll save calories and fat by taking cream and sugary juices out of the equation.

Pumpkin Caramels
Sure, you don’t want to eat these chewy caramels every day if you’re trying to be a more health-conscious eater. But Halloween comes only once a year, and what would it be without a classic confection to sink your teeth into? One piece contains 92 calories but just 2 grams of fat, so use moderation and you won’t wake up with a stomachache the next morning.

For more spooky treats, check out these recipes from our friends:

A Mind “Full” Mom: Mini Pumpkin Pie Cookies
Creative Culinary: Halloween Mummy Cupcakes with Espresso Chocolate Cake and Vanilla Buttercream
In Jennie’s Kitchen: Twix Bar Brownies
Devour: 5 Horror and Sci-Fi TV Show-Themed Halloween Bites
The Mom 100: Mummy Cupcakes
Foodtastic Mom: Bourbon Bacon Pumpkin Seeds
Elephants and the Coconut Trees: Mini White Pumpkin Milk Fudge with Dry fruit Filling
Taste with the Eyes: Three Truly Gruesome But Tasty Halloween Recipes
Mom Loves Baking: Pumpkin Cupcakes
Swing Eats: Spooky Halloween Buckeyes
Pinch My Salt: Double Chocolate Pumpkin Cupcakes
FN Dish: When Food Gets in Costume: Edible Takes on Creepy Halloween Things

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DIY Healthy Halloween Treats

If you’re spooked by the overwhelming amount of highly processed junk coming into your house this time of year, try making some of your own treats. While these are certainly sugary confections, you control the quality of the ingredients and the amount of sugar, which helps make things a little less scary. Here are two no-fail recipes that the kids can help create.

Festive Dark Chocolate Lollipops
Makes 12 lollipops

You can use premade lollipop molds, but it’s even more fun to pour chocolate pops freeform. These impressive treats literally take only minutes to make! Get the kids in the kitchen to help decorate.

5 ounces dark chocolate
Halloween sprinkles and other edible decor

Line a sheet pan with a nonstick baking mat and arrange lollipop sticks in a row about 6 inches apart. Melt chocolate in the microwave or over a double boiler. Pour a heaping tablespoon of melted chocolate over the top quarter portion of each lollipop stick. Decorate as desired and allow to set for at least 30 minutes. Enjoy immediately or wrap in plastic and use within 3 days.

Per serving (1 piece): Calories 63; Fat 4 g (Saturated 2 g); Cholesterol 1 mg; Sodium 0 mg; Carbohydrate 8 g; Fiber 1 g; Sugars 6 g; Protein 1 g

Fruit Juice Gummy Bears
Make this classic kid favorite with fruit juice. You can buy silicone molds online for less than $8, and this recipe will make hundreds of standard-sized candies. Go for antioxidant-rich real fruit juices like pomegranate, apple or grape.

1 cup 100% fruit juice
1/4 cup sugar or honey
6 envelopes unflavored gelatin

In a small saucepan, combine juice and sugar; bring to a boil and stir until sugar is dissolved. Sprinkle gelatin evenly into juice mixture and whisk well until liquid is smooth and glossy. Pour into molds and transfer to the freezer for 20 minutes or until set. Remove from molds and store in the refrigerator.

Per serving (20 pieces): Calories 23; Fat 0 g (Saturated 0 g); Cholesterol 0 mg; Sodium 6 mg; Carbohydrate 4 g; Fiber 0 g; Sugars 4 g; Protein 2 g

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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Peanut Butter Banana, Protein-Packed Overnight Oats

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It’s no secret that I’m obsessed with oatmeal. I eat oatmeal every day in some form (and Layla does too!) whether it’s my traditional bowl with milk, blueberries and ground flaxseeds, or a less obvious use — like using oats in a smoothie! I can’t really live without oats

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For a long time I’ve wanted to try overnight oats, but I just couldn’t move away from my warm bowl of oats in the morning (overnight oats are obviously eaten cold).

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I usually make plain rolled oats because they cook faster and absorb more liquid than steel cut oats, and I love the soft fluffy texture when they’re freshly cooked. But I also feel like they are best eaten hot. For overnight oats, steel cut seemed like the better choice because they are chewy and have more of a dense texture – which means they won’t disintegrate in your fridge when mixed with the other ingredients overnight!

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The question I always get is: are steel cut oats healthier than plain rolled oats?

Not necessarily. They are just closer to the original oat grain than rolled oats. But that doesn’t mean that rolled oats are heavily processed! Steel cut oats are made by taking the oat kernels and chopping them into thicker pieces, rather than rolling the oat kernel out and steaming it (which is what rolled oats are).

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Steel cut oats may have a bit more protein than rolled oats, but the serving size is also a bit larger. Both are nutritionally equivalent, and both will keep you full for a long time.

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The difference comes with instant oats — which are the most processed of the three oat varieties. They are pre-cooked, dried, and then rolled, cut up, and pressed more thinly than rolled oats. They cook more quickly than steel-cut or rolled oats, but retain pretty much no texture – so they often just taste mushy when cooked. They are higher on the glycemic index than steel cut or rolled oats, so they won’t keep you full as long.

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So basically, when in doubt, use steel cut or rolled oats in your oatmeal! Choose the one whose texture you like the best, and nutritionally you will be getting the same benefits no matter which one you use. If you’re in a bind and have no other options, instant oats still has the same fiber/protein content as rolled, so they’re fine once in a while too. Bottom line: plain (non-flavored) oats are good, and you should eat them

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For this recipe, I used steel cut oats (I like Bob’s Red Mill because they are non-GMO, organic and have gluten-free options!), plain Greek yogurt (I like Stonyfield Organic), some of my favorite fruits and nuts for texture.

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The result is a protein-packed, delicious, grab-and-go breakfast that will keep you full forever. Like we’re talking at least 3-4 hours. I promise! AND this one little jar has over 20g protein and is vegetarian friendly!

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Print

Peanut Butter Banana, Protein-Packed Overnight Oats

Makes 1 serving. Nutritional Info Per Serving: 450 Calories, 14.3g Fat (1.9g Saturated), 88.1mg Sodium, 62g Carbs, 11.3g Fiber, 23g Sugar (all naturally occuring - no added sugars), 24.5g Protein

Ingredients

• 1 cup cooked steel cut oats (1/4 cup uncooked)
• 1/4 cup milk
• 1/2 cup plain 1% greek yogurt
• 1 tbsp almond or peanut butter
• 1 tbsp ground flaxseed
• 1/2-3/4 cup of any type of fruit (sliced strawberries, blueberries, etc)
• 1/4 banana
• 1 tbsp sliced almonds (or walnuts)
• Sprinkle of cinnamon and nutmeg (optional)

Directions

1. Cook the steel cut oats ahead of time (Tip: I cook steel cut oats in bulk and freeze them in 1 cup portions to use later!)
2. Combine the cooked oats, and the rest of the ingredients through the banana in a mason jar or tupperware. Stir until combined.
3. Put the container in the fridge and store overnight.
4. In the morning, add 1 tbsp sliced almonds or walnuts, cinnamon/nutmeg, stir and enjoy!

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Recipe by: The Picky Eater, pickyeaterblog.com

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Disclosure: I’m a brand ambassador for Stonyfield Organic. I am compensated and receive product samples. All opinions are always my own.

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Exploring The MIND Diet

Diets come and go, but the MIND Diet has the potential to cut the risk of Alzheimer’s disease in half and keep the brain more than seven years younger. The author of The MIND Diet, nutrition expert Maggie Moon, M.S., RDN, claims this approach to nutrition “is heart-healthy and a solid foundation for healthy eating for just about anyone.” So what exactly does the MIND Diet entail?

The Origin of MIND
The MIND Diet is a cross between the Mediterranean Diet and the DASH Diet. “MIND” stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. The diet was developed by researchers at Rush University who created a nutrition plan shown to help lower the risk of Alzheimer’s disease by more than one-third. In this prospective study, 923 people between the ages of 58 and 98 were followed for four-and-a-half years while following the Mediterranean Diet, the DASH Diet and the MIND Diet. Those who adhered to the MIND Diet the most reduced their risk for Alzheimer’s by 53 percent compared with those who did not adhere closely to the diet. Even those who partially adhered to the MIND Diet were still able to reduce the risk of Alzheimer’s by 35 percent compared with those who did not follow the diet.

The Diet
The original diet was developed by Martha Clare Morris, Ph.D., a nutritional epidemiologist at Rush University in Chicago, and her colleagues, who identified 10 “brain-healthy food groups” that were brimming with antioxidants, resveratrol and healthy fatty acids. These foods included berries, green leafy vegetables, olive oil, nuts, whole grains, fish and beans. According to the researchers, strawberries and blueberries were shown to be the most-potent berries in terms of protecting against Alzheimer’s and preserving cognitive function.

The MIND Diet is a well-laid-out meal plan with recipes that promote these “brain-healthy foods.” The goal is to earn a top score of 15 by eating at least three servings of whole grains, one serving of vegetables and one glass of wine each day. According to Moon, “The MIND Diet includes a glass of wine a day — no more, no less. Wine is a polyphenol-rich food that was linked to better cognitive function in 447 older men and women who were part of the PREDIMED trial.” You’re also eating leafy greens nearly every day, nuts most days of the week, beans about every other day, berries and poultry twice a week and fish once a week, and using olive oil as your main cooking fat.

There is also a list of foods to limit, as they aren’t great for brain health. These include butter, margarine, pastries, whole-fat cheese, red meat and fast food. Eating certain foods and avoiding others earns you one point each, adding up to a total possible score of 15. If you don’t hit 15 points, don’t worry! Moon claims, “Scoring 8 out of 15 still had significant benefits, and reduced the risk of Alzheimer’s disease by 35 percent. So even moderately following the guidelines can help.”

Chicken Curry Salad with Ginger, Almonds & Grapes
MIND foods: Poultry, vegetables, nuts, leafy greens
Serves: 8

2 cups chicken broth
1/2 cup almond slivers, toasted
1/2 cup mayonnaise (recipe below)
1 1/2 pounds skinless boneless chicken breast
5 teaspoons mild curry powder
1/2 teaspoon ground ginger
1 tablespoon fresh lime juice, plus more to taste
One 6-ounce cup plain strained yogurt (like Greek or Icelandic)
1 teaspoon honey
1 1/2 inches fresh ginger root, peeled and minced
1 medium red onion, chopped (1 cup)
1 yellow bell pepper, cored and small diced
1 1/2 cup seedless grapes, halved or quartered
2 heads butter lettuce, leaves separated
Salt and pepper to taste

1. Preheat oven to 350 degrees F. Wash, dry and prep all fresh produce. Spread almond slivers in a single layer on a baking sheet and bake for 5 to 8 minutes (check after 5 minutes), until lightly browned.

2. On medium heat, combine chicken broth and 3 cups of water in a medium pot. On low heat, add curry and ginger powder to a small saute pan, stirring occasionally, until toasted and fragrant, 3 to 5 minutes. Set aside. Meanwhile, pat chicken breasts dry with paper towels. When liquid is simmering, add chicken (it should be covered by the liquid), adjusting heat to maintain a simmer if needed. Cook, uncovered, for 7 minutes. Remove from heat, cover, and let stand for 20 minutes or until chicken is cooked through. Remove chicken from the pot and let rest on a cutting board for at least 10 minutes.

3. While chicken is cooking, make the mayonnaise (see directions below), if making, and set aside in refrigerator.

4. In a large bowl, combine mayonnaise, yogurt, lime juice, honey, curry and ginger powder mix, and fresh ginger. Season with salt and pepper. Whisk to combine. Add in onion, bell peppers, grapes and almonds, gently stirring to coat (I used a soft spatula for this part).

5. When chicken is cool enough to handle, dice into bite-size pieces (about 1/2-inch squares). Gently fold chicken into main salad mixture, using a soft spatula or gloved hands.

6. Taste it. If it needs adjusting, seasoning to taste with salt, pepper and lime juice. For my tastes, I ended up adding another tablespoon of lime juice just at the end.

Make Your Own Mayonnaise

1 pasteurized egg yolk (I like Davidson’s Safe Eggs)
1 teaspoon fresh lemon juice
1 teaspoon Dijon mustard
1/2 cup olive oil
Salt and pepper to taste

1. In a medium bowl, whisk egg yolk, lemon juice and mustard together until smooth and homogenous. Season with salt and pepper. Slowly drizzle in olive oil, constantly whisking to keep mixture smooth. See, super easy, and tastes so much better than store bought.

Recipe and photos courtesy of Maggie Moon and The MIND Diet

Per serving: Calories 280; Fat 20 g (Saturated 3 g); Carbohydrate 14 g; Fiber 3 g; Protein 14 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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Quick Weeknight Pho Ga

The star of pho, the Vietnamese noodle soup sold throughout the country at modest stands or tables on the street, is its rich and deeply flavorful broth, made by simmering beef or chicken bones for many hours.

When there aren’t hours available, a shortcut version of this healthful, balanced meal in a bowl can be on the table in about 20 minutes. The key to giving store-bought broth extra flavor is to first char and toast the “aromatics” — that is, the onion, ginger and dried spices — under the broiler. Be sure to place the onion wedges over the dried spices so they don’t burn, which would make them bitter.

Traditional pho is served with all the additional ingredients, such as the greens, fresh herbs, sprouts, lime, and chile peppers (whole or sliced, depending on their size) or Sriracha, for each diner to add to taste.

Quick Weeknight Pho Ga
Yield: 4 servings

One 1-inch piece ginger, peeled and cut into thin slices
One 2-inch piece cinnamon
2 whole star anise
3 whole cloves
2 small onions, each cut into 8 wedges
3 garlic cloves, smashed
8 cups low-sodium chicken broth
2 tablespoons fish sauce
1 pound boneless chicken breasts, cut into 1/4-inch strips
4 ounces rice noodles
2 cups fresh bean sprouts
1 bunch watercress
1 cup cilantro sprigs
1 lime, cut into thin wedges
Sriracha or chile peppers, to taste

Coat a small baking sheet pan with cooking spray. Place the ginger, cinnamon, star anise and cloves on the pan, and top with the onion. Place under the broiler until the onion begins to char, about 6 minutes; turn and cook another 2 minutes.

Combine the broth, fish sauce, and broiled ginger, spices, onion and garlic in a soup pot, then bring to a boil. Gently boil 6 minutes. Using a small strainer, scoop the solids out of the broth and discard.

Add the chicken to the broth and reduce the heat to medium. Cook 3 minutes, add the noodles and cook another 3 minutes, until noodles are soft and chicken is cooked through.

Use tongs to transfer the noodles to four bowls; ladle the soup and chicken over the noodles.

Place about 1/4 of the bean sprouts and watercress in each bowl, and pass the cilantro, lime and chile pepper for diners to add to taste.

Per serving: 281 calories, 31 g protein, 29 g carbohydrates, 1 g fiber, 3 g fat, 1 g saturated fat, 942 mg sodium

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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Cauliflower Piccata

For this piccata recipe, roasted cauliflower steaks are cooked in a delicious sauce of butter, wine, parsley, lemons and capers. To me, the pairing of bright lemon and briny capers is almost magical; spooning it over tender cauliflower finished with a generous serving of parsley is an easy way to maximize vegetable intake.

This cauliflower piccata is a vegetarian showstopper, a beautiful main dish perfect for holidays yet easy enough to enjoy for weeknight dinners. To create cauliflower “steaks,” remove the outer leaves and the bottom portion of the stem. Then slice the cauliflower into 1-inch-thick slabs. Depending on the size of your cauliflower, you may have only three to four steaks per head. For a main dish, serve the cauliflower steaks with egg noodles or roasted potatoes — and extra piccata sauce.

Cauliflower Piccata
Yield: 2 servings

1 head cauliflower
2 teaspoons olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
3 tablespoons unsalted butter
2 small shallots, finely chopped
1/4 cup dry white wine
1/4 cup lemon juice
1/2 cup vegetable stock
2 tablespoons capers, drained
1/4 cup chopped fresh parsley

Preheat the oven to 400 degrees F. Line a large baking sheet with parchment paper and lightly spray with olive oil.

Remove outer leaves and bottom portion of stem from cauliflower, then slice into 1-inch slabs. Depending on the size of the head, you will have 3-4 steak slabs and the rest will be florets. You’ll roast those along with the slabs.

Place the cauliflower on the prepared baking sheet, drizzle with olive oil, and sprinkle with salt and pepper. Roast for 15-20 minutes, until edges are crisp and slightly browned.

As the cauliflower roasts, melt the butter in a large pan over medium heat. Add the shallots and cook for 4-5 minutes, until crispy. Add in the wine and cook for another 3-4 minutes, deglazing the pan and scraping up any bits of crispy shallots. Add in the lemon juice, vegetable broth and capers, and cook another 2-3 minutes until slightly thickened.

Remove cauliflower from the oven, divide among two plates and top with sauce. Garnish with parsley and serve.

Per serving: Calories 300; Fat 24 g; Cholesterol 48 mg; Sodium 700 mg; Carbohydrate 7 g; Fiber 3 g; Protein 6.5 g

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

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Health Benefits of Pumpkin Spice

Buried beneath the deluge of lattes, limited-edition snack foods and baked goods, the spice blend known as “pumpkin spice” has a nutritious foundation. And while it’s wise — for the sake of your waistline — to back off on the pumpkin spice Frappuccinos, ‘tis the season to take advantage of the health benefits of this ever-popular fall flavor combination.

Health Benefits
Different pumpkin spice blends may have variations, but the core blend usually includes ground cinnamon, nutmeg, ginger and allspice. Here are the health benefits of each.

Cinnamon
Rich in cell-protecting antioxidants and unmistakable warmth, cinnamon is the star ingredient of pumpkin spice. There is also some research to support that cinnamon may help diabetics better control blood sugar.

Nutmeg
Another warm fall spice, nutmeg boasts small amounts of fiber, numerous B vitamins and minerals.

Ginger
The star component of gingerbread, this spicy powder contains important minerals like iron, potassium and zinc. It may also help relieve minor digestive problems.

Allspice
Contrary to what the name suggests, this spice hails from a standalone fruit — a berry that is dried and ground into a fine brown powder. Allspice is used heavily in Jamaican cooking, and its pungent edge plays very nicely with pumpkin.

DIY Pumpkin Spice Blend
Makes about 1/2 cup

To really celebrate the holidays, try making a homemade spice blend. You can use it in baked goods, beverages, roasted vegetable dishes and more; it’s even a great hostess gift for holiday celebrations. The addition of cardamom gives this blend another layer of natural sweetness.

1/4 cup ground cinnamon
2 tablespoons ground ginger
1 tablespoon ground nutmeg
1 tablespoon ground cardamom
1 teaspoon ground allspice
1 teaspoon ground cloves

Combine spices in a bowl and mix well. Store in an airtight container for up to 3 months

Per teaspoon: Calories 7; Fat 0 g (Saturated 0 g); Cholesterol 0 mg; Sodium 1 mg; Carbohydrate 2 g; Fiber 1 g; Sugars 0 g; Protein 0 g

Recipes to Try:
Pumpkin Spice Oatmeal
Frozen Pumpkin Mousse Pie
Spiced Pumpkin Raisin Cookies
Pumpkin Spice Latte
Pumpkin Smoothie

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: Getting Kids to Eat Healthy; the Case for Pale Veggies; a Breakfast Challenge

Raise healthy eaters
Trick-or-treating will soon be upon us, scattering bite-size candies in its wake. Given that, how can you nudge your kids toward healthier eating? Writing in The New York Times, psychologist and author Lisa Damour offers a trio of suggestions. No. 1: Frame eating as a “zero-sum game.” Let children know they can take in only so much food, and explain to them that unprocessed foods are better than processed foods at providing their bodies with the nutritional elements needed to lower inflammation, prevent disease and boost immune systems. No. 2: Make it about “self-care.” Damour recommends we remind children that eating healthily is key to taking care of themselves and that they can generally rely on their own appetites to regulate consumption. No. 3: Find broader, “beyond-the-self” motivations. Damour suggests underscoring the broader environmental effects of food choices when discussing them with your kids, telling them, for instance, “Eating a real green apple is way better for the environment than a green-apple-flavored Starburst.” And, she reminds us that the behavior we model sends our kids a message as well. In other words, we should probably all put down the Starburst and reach for an apple.

Embrace the beige
Also doling out advice is registered dietitian and nutritionist Carrie Dennett, in The Washington Post. Dennett notes that, although we’ve all been advised to “eat the rainbow” to take advantage of all the “health-promoting phytonutrients” in deeply colorful foods like deep-green and vibrant red and orange vegetables, we shouldn’t turn our backs on beige, but nevertheless nutritious foods like bananas, pears, parsnips and potatoes. Dennett calls out three pale veggies for special consideration: cauliflower, rich with phytonutrients; alliums, like garlic, onions, leeks, shallots, scallions and chives, which, she says, are “nutrient powerhouses”; and mushrooms, which, Dennett maintains, may, among other benefits, “enhance our immune system, reduce inflammation and even help prevent cancer.” Let’s hear it for pastel power!

Challenge yourself to eat breakfast
Meanwhile, Health.com, via Time, has issued a challenge: Eat a healthy breakfast every day for three weeks straight. “When assembling meals, follow this formula: a bit of protein along with a healthy carb and a good fat (like nuts or avocado),” the article states. Don’t worry, the publication offers strategies to meet this challenge. Among them: Prep meals ahead of time, perhaps taking time on Sunday to set your week up for success in advance. Have a roster of “five-minute meals” you can throw together when you roll out of bed late. And when you really don’t have time to eat at home, have a plan for “on-the-go” meals. Twenty-one days of breakfast sounds like a challenge worth rising to (no pun intended).

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

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5 Turkey Chilis That Put Beef Out to Pasture

Whether you spend the next few weekends hitting your local campground to take in the fall foliage or sitting on the couch curled up under a blanket, one thing is for sure: You’re going to want a bowl of warm chili to wrap your hands around. Loaded with fragrant spices, tender beans and protein, chili is exactly the type of dish you want to have on hand in your freezer throughout the season.

But let’s not forget that part of what makes chili so comforting is the toppings: shredded cheese, sour cream, maybe even some diced avocado. By the time you finish adorning your bowl with all the desired fixings, you could be looking at half a day’s worth of calories — or worse. That’s where lean ground turkey comes in. If your favorite chili involves beef, here are a few things to consider: A 4-ounce serving contains roughly 127 calories with 27 grams of protein, compared to 199 calories and 23 grams of protein found in 90/10 lean ground beef. Need some inspiration to switch up your chili routine? These are a few of our favorite turkey-based recipes from the chefs at Food Network.

Indian Summer Turkey Chili
If you plan on doing any tailgating this fall, Rachael Ray’s big-batch turkey chili is just the thing you’ll want to spoon out of your thermos. Large bell peppers brighten up the mixture with their mild sweetness. Stir in a bit of your favorite barbecue sauce for a touch of sweet heat.

Turkey and Pumpkin Seed Chili
A touch of unsweetened cocoa powder gives this hearty chili a wonderful depth of flavor. Whip up a batch and freeze the leftovers to have on hand for busy fall weeknights.

Butternut Squash and Turkey Chili
This recipe captures many of the traditional flavors of chili, but it boosts the usual texture, color and vitamins. It calls for protein-rich black beans, lean ground turkey and sweet butternut squash; chia seeds provide some unexpected crunch and work as a thickening agent.

White Chili
Switch things up with Ellie Krieger’s White Chili. This heart-healthy recipe combines ground turkey with white beans, peppers, onions and spices to make for an incredibly flavorful bite.

Quick Turkey Chili
Speed is the name of the game when it comes to this 35-minute turkey chili from Food Network Magazine. Skip the tedious knife work and reach for canned tomatoes. Store-bought chicken broth and canned black beans further the ease. Just because you’re using shelf-stable ingredients doesn’t mean the dish is any less healthy; each serving contains 38 grams of protein and just 11 grams of fat.

For more comforting chili, check out these recipes from our friends:

Creative Culinary: Chipotle Chile is the BEST Ever!
The Fed Up Foodie: Tortilla and Beans
The Mom 100: Game-Day Ground Beef Chili
A Mind “Full” Mom: Wine and Mustard Braised Chili
Foodtastic Mom: Slow Cooker Chili Verde
Hey Grill Hey: Smokin’ Hot Chili
Mom Loves Baking: Quick and Easy Chili
Taste with the Eyes: Korean Chili con Carne with Red Beans and Kimchi
Elephants and the Coconut Trees: Best Vegetarian Chili with 9 Beans
Devour: Warm Up Chilly Days with Genius Chili-and-Chip Combinations
In Jennie’s Kitchen: French Lentil Chili
Swing Eats: Cincinnati Chili
FN Dish: 6 Next-Level Ways to Do Up a Batch of Chili

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Brussels Sprouts, 3 Ways

This trio of healthy Brussels sprouts recipes is delicious enough to convert even those who feel dubious about this vitamin C-packed cruciferous veggie. Here, the leafy sprouts get their moment in the spotlight first as the star ingredient in a delicately crunchy raw salad, then tossed into a peppery pasta carbonara and finally topped onto a shiitake-sesame rice bowl and drizzled with a smoky tahini dressing.

Brussels Sprouts Carbonara (pictured above)
Serves 4

Salt
8 ounces quinoa spaghetti
4 strips bacon, cut into 1/2-inch pieces
1 clove garlic, smashed
8 ounces shredded Brussels sprouts
2 large eggs, at room temperature
Freshly ground black pepper
1/4 cup pecorino, optional

Cook the pasta in a large pot of boiling salted water until al dente.

Meanwhile, cook the bacon in a large skillet over medium-high heat until crisp; drain, reserving some of the bacon fat. Using the same skillet, cook the garlic and Brussels sprouts, stirring occasionally, until golden, about 5 minutes.

In a large bowl, whisk together the eggs and season with plenty of pepper. Add the drained pasta, bacon, Brussels sprouts and some of the reserved bacon fat, if using; toss to combine. Serve with the cheese, if using.

Per serving: Calories 285.5; Fat 6.3 g (Saturated 1.8 g); Cholesterol 98 mg; Sodium 190 mg; Carbohydrate 48.2 g; Fiber 4.8 g; Sugars 1.6 g; Protein 10.1 g

Sesame Rice with Warm Brussels Sprout–Shiitake Slaw and Smoky Tahini Dressing
Serves 4

For the Smoky Tahini Dressing:
1/2 cup tahini
2 tablespoons fresh lemon juice
1 clove garlic
3/4 teaspoon ground smoked paprika
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/2 cup cold water

For the Sesame Rice:
1 cup short-grain brown rice
1/2 teaspoon salt
1 1/2 teaspoons toasted sesame oil
2 teaspoons sesame seeds

For the Warm Brussels Sprout–Shiitake Slaw:
2 tablespoons olive oil
One 5-ounce container sliced shiitake mushrooms
One 10-ounce container shredded Brussels sprouts
1 Medjool date, finely chopped
Salt

Make the Smoky Tahini Dressing: In a blender, blend together the tahini, lemon juice, garlic, paprika, cumin, salt and water until creamy.

Make the Sesame Rice: Bring a medium pot of water to a boil, add the rice and salt, and reduce the heat to medium-low. Simmer, uncovered, until al dente, about 15 minutes; drain. Stir in the sesame oil and sesame seeds.

Make the Warm Brussels Sprout–Shiitake Slaw: Meanwhile, in a large skillet, heat 1 tablespoon of the olive oil over medium-high heat. Add the mushrooms and cook, stirring occasionally, until softened, about 5 minutes. Add the remaining 1 tablespoon olive oil, Brussels sprouts and the date; cook, stirring occasionally, until tender and slightly charred, about 5 minutes. Season to taste with salt. Divide the rice among 4 serving bowls, and top each with some of the warm Brussels sprouts–slaw and tahini dressing.

Per serving: Calories 500; Fat 25 g (Saturated 3.5 g); Cholesterol 29.9 mg; Sodium 660 mg; Carbohydrate 61 g; Fiber 11 g; Sugars 8 g; Protein 17 g

Brussels Sprouts, Walnut & Gorgonzola Salad with Cranberry Vinaigrette
Serves 6

1/4 cup white wine vinegar
2 tablespoons unsweetened cranberry juice
3 tablespoons olive oil
Salt and pepper
8 ounces shredded Brussels sprouts
1 bunch Tuscan kale, stems removed and thinly sliced crosswise
1/4 cup dried cranberries, chopped
1/2 cup walnuts, chopped and toasted
1/4 cup crumbled Gorgonzola

In a small bowl, whisk together the vinegar and cranberry juice. Whisking constantly, slowly stream in the olive oil; season with salt and pepper.

Place the Brussels sprouts, kale, cranberries and walnuts in a large bowl and toss with the vinaigrette; massage with your hands until coated and beginning to wilt; season with salt and pepper and top with the Gorgonzola.

Per serving: Calories 238.7; Fat 21.4 g (Saturated 3.2 g); Cholesterol 5 mg; Sodium 86.3 mg; Carbohydrate 9.8 g; Fiber 3.3 g; Sugars 3.4 g; Protein 5.8 g

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

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The New World of Yogurt

You’ve probably noticed that the dairy section at your local grocery store is brimming with more choices than ever before, especially when it comes to the yogurt aisle. There have never been so many ways to enjoy this cultured dairy product, including drinks that allow you to sip them when you’re on the go and savory formulas showcasing in-season produce. Here’s a tour of the new and delicious world of yogurt.

Savory
Similar to dips, there’s a new craze surrounding cups of savory yogurts that can be eaten as a snack. Instead of fruit and sweeteners, these yogurts are adorned with an array of veggies, herbs and spices. Blue Hill Yogurt (pictured above) in New York has pioneered this savory sensation, offering flavors like Tomato, Beet, Butternut Squash and Parsnip.

Drinkables
More and more brands are offering bottles of less spoonable yogurt for on-the-go enjoyment. New York state-based Ronnybrook makes a drinkable yogurt without the use of stabilizers or emulsifiers and offers a variety of flavors, including Blackberry, Mango and Low-Fat Honey Vanilla.

Icelandic
Skyr is an incredibly thick and creamy cultured dairy product made in traditional Icelandic fashion. Like the more familiar Greek yogurt, Skyr is strained, yielding a lower water content, but it tastes less tangy than its counterpart from Greece. One of the most-popular brands on the scene is Siggi’s, which is high in protein and is made with less added sugar than many other sweetened yogurts.

Dips
Look past the fatty French onion and reach for a dip that actually has some nutrition to offer. Now you can find protein-packed Greek yogurt blended with fresh vegetables, herbs and spices. Chobani Mezé Dips have only 1 gram of fat per serving and come in four varieties: Chili Lime, Roasted Red Pepper, Smoked Onion and Parmesan, and Three-Pepper Salsa. Serve with fresh veggie sticks and whole-grain chips or crackers for a tasty and healthy snack or appetizer.

Cream on Top
Whole-milk yogurt isn’t a new phenomenon, but some brands are expanding their product lines to include more and more whole-milk offerings. Maple Hill Creamery includes a certified-organic whole-milk option with a silky “creamline” top layer, featuring flavors like Maple, Wild Blueberry and Lemon.

Photo courtesy of Irene Hamburger for Blue Hill Yogurt

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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Q&A with Chef Virginia Willis, Author of Lighten Up, Y’all

Think Southern food can’t be lightened up? Think again! I had the opportunity to speak with Chef Virginia Willis about her James Beard Award-winning cookbook Lighten Up, Y’all. She was kind enough to share her tips for lightening up traditional Southern foods like biscuits, as well as her recipe for Vegetable Corn Bread.

Can traditional Southern foods be lightened up and still taste good?
Virginia Willis: Yes and yes! First, and foremost, I want to say that all traditional Southern foods aren’t unhealthy. We’re a vegetable-based cuisine and have a 12-month growing season. And, yes, I admit we’re most famous for fried chicken, cornbread and overcooked vegetables. My answer to that is: When you have fried chicken, have really good fried chicken, hold out for the good stuff  — and take a walk afterwards. There are tons of great vegetable recipes, and whole-grain cornbread isn’t unhealthy. I suggest backing off on the fat and amping up the nutrition.

What are three of your top tips for lightening up Southern fare?
VW: 1) I have a squirt bottle of canola oil at the side of my cooktop. I know that three squirts are 1 teaspoon, and that helps me be accountable. Bacon fat, butter or canola oil, all oil is around 120 calories a tablespoon. I try to use heart-healthy oil for general cooking and only use more-indulgent oils when their flavor really makes a difference.
2) It doesn’t matter if it’s Southern food or Italian food or Mexican food — the real key is portion control.
3) Eat your vegetables! Make vegetables the main place on the plate, and the starch and protein the secondary piece.

In your cookbook Lighten Up, Y’all, you talk about cooking fats for a healthy Southern kitchen. Could you tell us what you prefer as your top cooking fats?
VW: In general, I use expeller-pressed organic canola oil for most of my cooking. I use olive oil when it can contribute to the flavor of a dish.

But, you know, there’s nothing that tastes like butter. For example, when I was working on the right-side-up pineapple cake, nothing would replace the flavor of butter. I try to use it judiciously, so for example, I manipulate the baking recipe and replace half the butter with canola, but still keep the flavor of the butter.

Is there a particular Southern classic that you found especially difficult to lighten up? How did you end up lightening it up?
VW: The baked goods were the most difficult. I’m pretty proud of the biscuit recipe — whole-wheat, whole-grain biscuits made with part canola and part butter. I say in the headnote it’s not health food, but it’s pretty darn good, and better for you than a typical biscuit.

Please share a favorite seasonal recipe from your cookbook.
VW: A fun way to get your vegetables in is cornbread! The suggested vegetables here are just that, a gentle suggestion. You can mix it up depending on what’s in season and fresh at the market. This recipe will support about five cups of chopped vegetables. Any more and the batter doesn’t hold together very well, and any less, it’s not really vegetable corn bread. I like to use variety of chiles and leave the seeds in the rings to give the corn bread some kick, but you could remove them or try chopped zucchini, yellow squash, or eggplant. If you use these more watery vegetables, you should parcook them first to remove some of the moisture (this could be as simple as zapping in the microwave and draining off the excess water).

Vegetable Corn Bread
Serves: 8

2 tablespoons canola oil
2 cups yellow whole-grain cornmeal
1 teaspoon fine sea salt
1 teaspoon baking soda
6 fresh okra pods, stem ends trimmed, very thinly sliced
(about 1 cup)
1 red onion, chopped
Cut and scraped kernels from 2 ears of fresh corn, cut from the cob (about 1 cup)
1 banana pepper, thinly sliced into rings
1 jalapeno chile, thinly sliced into rings
1 small red chile, such as bird’s eye or Thai, thinly sliced into rings
1/2 poblano chile, cored, seeded, and chopped
2 cups low-fat buttermilk
1 large egg, lightly beaten

Preheat the oven to 450 degrees F.

Place the oil in a large cast-iron skillet or ovenproof baking dish and heat in the oven until the oil is piping hot, about 10 minutes.

Meanwhile, in a bowl, combine the cornmeal, salt, and baking soda. Add the okra, onion, corn, banana pepper, and chiles and toss to coat. Set aside. In a large measuring cup, combine the buttermilk and egg. Add the wet ingredients to the dry and stir to combine.

Remove the heated skillet from the oven and pour the hot oil into the batter. Stir to combine, and then pour the batter back into the hot skillet. Bake until golden brown, about 35 minutes. Remove to a rack to cool slightly. Using a serrated knife, slice into wedges and serve warm.

Per serving: Calories 208; Fat 6 g; Carbohydrate 33 g; Fiber 6 g; Protein 6 g

Reprinted with permission from Lighten Up, Y’all by Virginia Willis © 2015. Published by Ten Speed Press, a division of Penguin Random House, Inc. Photography © 2015 by Angie Mosier. For more information, please visit http://ift.tt/1dUHRfC

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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Being Mindful Helps Chocolate Boost Your Mood

There’s no denying that chocolate is a feel-good food — which is why so many of us reach for it at the first sign of stress or unhappiness. The problem is that by the time we’ve mindlessly munched down an entire candy bar or several handfuls of Hershey’s Kisses, we don’t necessarily feel any better. In fact, we’re more likely to feel overly full, plus a bit guilt-stricken for gorging on sweets.

But what if you could not only feel satisfied, but also actually boost your mood by eating just one small square of chocolate? According to a study recently published in the journal Appetite, it is possible. Researchers at Gettysburg College recruited 258 students and assigned them to one of four groups. In one group the participants each ate 75 calories’ worth of chocolate while being mindful; participants in another group each ate five crackers in the same manner; and participants in the other two groups each ate either the chocolate or the crackers without being mindful. The two groups assigned to be mindful were instructed to hold the food and think about the farmers who produced the ingredients necessary to make it. After that, they were told to focus on the sensations of the food in their mouths as they ate. Start to finish — eating either the chocolate or the crackers mindfully — took about four minutes. The non-mindful groups were instructed to eat half their food, then wait four minutes to eat the other half, in order to keep the time frames of consumption similar.

“We did show that the mindful chocolate group liked their food more than the other three groups, which led to increased positive mood,” says Brian Meier, Ph.D., professor of psychology at Gettysburg College and lead author of the study. But it doesn’t appear that eating mindfully will turn just any food into a mood booster. “The participants in the cracker group did not report more positive mood after eating the crackers more mindfully,” says Meier.

What this study does show is that slowing down and taking the time to savor a delicious food can make you feel better — probably a lot better than when you mindlessly overeat!

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

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Nutrition News: Naked Juice Is Sued, Junk Food Is Jettisoned and Big Soda Displays Strange Behavior

Duped by Juice
When you reach for a Naked Juice, you probably think you’re doing something good for yourself. After all, its label promises “goodness inside.” But, in a class-action lawsuit filed last week, the Center for Science in the Public Interest (CSPI) has accused Naked Juice parent company PepsiCo of misleading consumers by suggesting that the fruit and veggie juices are primarily filled with ultra-healthy “acai berry, blueberries, kale, and mango,” when in reality the product lines’ chief ingredients are orange juice or “cheap, nutrient-poor apple juice.” CSPI contends the juices’ “no sugar added” claim is misleading as well, suggesting that the juices’ sugar content is low, when actually it’s quite high — nearly as much per bottle as a 12-ounce can of Pepsi. It also accuses PepsiCo of flouting Food and Drug Administration regulations by failing to not make clear that the drinks are “not a low-calorie food.” Consumers, CSPI litigation director Maia Kats said, are “not getting what they paid for.” PepsiCo has called the allegations in the suit “baseless.”

Big Soda’s Split Personality
Speaking of sugary drinks, Coca-Cola and PepsiCo underwrote the work of 96 U.S. health and medical organizations, such as the American Heart Association and the Centers for Disease Control and Prevention, between 2011 and 2015, according to a new study by researchers at Boston University cited by the Washington Post. Given that sugary drinks like sodas have come under fire for their negative effects on our health, having been linked to obesity and other issues, the disclosure of the widespread sponsorships have raised concerns. “Most organizations refuse tobacco money,” the study authors wrote, according to the Post. “Perhaps soda companies should be treated similarly.” Curiously, even as the companies were funding public health research they were lobbying against proposed governmental efforts to reduce soda consumption in the name of public health.

Junk Food … Jettisoned
Eating healthier doesn’t have to cost more. That’s one takeaway from a review of food subsidy programs like Special Supplemental Nutrition Program for Women, Infants and Children (aka WIC) following a move by the Department of Agriculture to encourage those in the program to make healthier food choices without boosting the program’s budget. According to the New York Times, starting in 2009, the department gave participants vouchers for fruits, vegetables and whole-grain foods, and it limited the purchases of milk, cheese and juice. People had to use their own money for foods the department considered non-healthy. Guess what? The consumption of things like sugary beverages plummeted by almost 25 percent, whereas the consumption of fruits, veggies and whole grains rose by 5 percent. Tatiana Andreyeva, of the University of Connecticut’s Rudd Center for Food Policy and Obesity, told the Times the program prompted healthier eating. And it “didn’t cost us any extra money,” she said.

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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Lightened-Up Family Pizza Night

Who says pizza can’t be a healthy meal? Although a store-bought slice of cheese clocks in at about 400 calories, you can make a healthy pizza-centric meal that is loaded with vegetables, dairy and whole grains. These easy tips can help you make to-die-for pizza — that your whole family will love — each week.

Choose a Night
Theme nights are fun, make planning meals easier and get kids excited to eat. Sample theme nights include Meatless Monday, Taco Tuesday and Pizza Friday. If you schedule pizza night for Friday, it’s a way to help reduce food waste, as most anything, like leftovers or extra vegetables, can be a healthy pizza topper. Scheduling also gives you time to stock your fridge with pizza essentials such as dough and cheese, or whatever else you choose to be on your pizza. Once you choose the night, then you have a few more decisions on how you’re going to build the pizza. Have your kids chime in on how they would like to make it more of a family affair.

Dough
This is the perfect opportunity to meet the U.S. Department of Agriculture’s recommendations to make half your daily grains whole. You can make your own 100 percent whole-wheat pizza dough, purchase whole-grain pizza dough from your market or ask your local pizza maker for an order of whole-wheat dough. You can also whip up dough made from legumes, like chickpeas, or that’s gluten-free. Other out-of-the box dough options include whole-wheat naan bread, whole-wheat English muffins or whole-grain tortillas.

Cheese
Cheese is a good source of calcium, and it counts toward the three recommended daily servings of dairy. One half-cup of part-skim mozzarella contains 170 calories, 11.5 grams of fat, 7 grams of saturated fat, 29 grams of protein, and it provides more than 40 percent of the daily recommended amount of calcium. You don’t need to pile tons on the pizza, but sprinkle it throughout so you have that delicious cheesiness both kids and adults love.

If you want to try higher-fat cheeses like Parmesan, cheddar, Asiago or Monterey Jack, you need only a small amount because they’re so flavorful. Combine smaller amounts of higher-fat cheeses with lower-fat cheeses, like part-skim mozzarella, to keep calories in check.

Toppers
Vegetables should be your No. 1 topper. One-half cup of cooked vegetables contains 25 calories and provides a ton of vitamins, minerals and phytochemicals (plant chemicals that help fight and prevent disease). To reduce household food waste, use leftover vegetables right from the fridge. You can also use precooked vegetables that may be left over from an earlier meal in the week.

Higher-calories toppers, like chicken, chili, pepperoni, sausage and ham, make the calories and sodium add up quickly. Use small amounts of these toppers on occasion, or opt for the lighter versions (think grilled chicken breast and turkey sausage).

Sauces
You can make your own sauce and freeze half for the following week, like in this pizza sauce recipe by Ree Drummond. You can also buy jarred sauces, which have evolved to contain fewer processed ingredients and less sodium (check the label).
You can think outside the box and use pesto, salsa, hummus, barbecue sauce, or garlic and oil as an alternate sauce.

Pizza Recipes to Try

Tricolor Salad Pizza (pictured above)

Taco Pizza

Chickpea Crust Pizza

Grilled Eggplant Pizza

Mushroom, Onion and Basil Pizza

Arugula, Ricotta and Smoked Mozzarella Pizza

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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Market Watch: Kabocha Squash

This lesser-known variety of winter squash is having its heyday at local farmers markets right now. Don’t be intimidated by its dark and rough exterior; inside is a gourd full of goodness.

Kabocha Facts
A Japanese variety of squash, kabocha resembles a squatty, dark green pumpkin. Its outer skin is rough and bumpy, but inside hides a vibrant pale-orange flesh that tastes like a cross between a sweet potato and a pumpkin. Kabocha also delivers in the nutrition department, offering plentiful amounts of vitamins A and C, folate, potassium and fiber.

What to Do with Kabocha Squash
Much like pumpkin and butternut squash, kabocha can go in a wide variety of culinary directions. As with many winter squashes, the biggest challenge is dealing with the tough outer skin. Peeling it won’t be easy, so it’s better to cut it open, remove the seeds, and peel away the skin after boiling or roasting — you can also make it in a slow cooker.

Once mashed or pureed, the squash yields an incredibly light, silky and flavorful flesh that permeates your senses with the smell and taste of fall. Use it as a main ingredient for soups and sauces. You can enhance its flavor with earthy accoutrements like sage, cardamom and cinnamon or take things in a completely different direction with citrus and coconut milk. Kabocha’s natural sweetness and creamy texture also work nicely in muffins, breads, pie, panna cotta and ice cream.

See our tips for breaking down a kabocha squash.

Recipes to Try:

Kabocha Squash Mash
Southwestern Winter Squash Soup
Spiced Squash with Yogurt Dressing
Sweet Kabocha Ice Cream
Squash Tartlets with Kale Pesto

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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Thai Peanut Spaghetti Squash Bowls with Shrimp

There’s no denying it: Fall is officially here. Even though temperatures are still warm where I live, there is a definite change of season in the grocery store. I almost stopped in my tracks last week as I headed into the produce section and found giant displays of apples, pumpkins and squash of every color.

Not that I’m complaining. While I will always have a soft spot for colorful berries and heirloom tomatoes, there’s something extremely comforting about fall produce. These spaghetti squash bowls are the perfect way to welcome fall. Spaghetti-like squash strands, roasted broccoli, coconut shrimp and an addictive peanut sauce make for a lighter version of Thai takeout.

Once the vegetables are in the oven, this meal comes together rather quickly. To maximize prep time, I recommend making the peanut sauce beforehand, then marinating the shrimp while the broccoli is cooking. Just before the vegetables are set to be done, saute the shrimp, assemble and serve. You can serve these bowls as described, or use the hollowed-out spaghetti squash as a literal bowl. (Simply fill the cooked squash boat with roasted broccoli and shrimp, then drizzle on peanut sauce.) Either way, you’ll be rewarded with an unexpected and delicious way to enjoy spaghetti squash.

Thai Peanut Spaghetti Squash Bowls with Shrimp
Makes 4 servings

Thai Peanut Sauce:
1/3 cup peanut butter
1/3 cup coconut milk
2 tablespoons maple syrup
3 tablespoons fresh lime juice
2 tablespoons low-sodium soy sauce
1/2 garlic clove, minced
Red pepper flakes, if desired

1 medium spaghetti squash, halved
6 teaspoons olive oil, divided
3 cups broccoli florets (from 1 medium head of broccoli)
12 ounces shrimp, peeled and deveined
1 shallot, minced
1 tablespoon grated ginger
1/2 teaspoon cumin
1/2 teaspoon ground turmeric
1/4 teaspoon cayenne
1 tablespoon low-sodium soy sauce
1 tablespoon lime juice
1 tablespoon maple syrup
1/3 cup coconut milk

Cilantro, for garnish
Crushed peanuts, for garnish

Whisk together the peanut butter, coconut milk, maple syrup, lime juice, soy sauce, garlic and red pepper flakes, if using, until the texture is creamy and smooth. You can also use a blender or food processor to make the sauce.

Preheat the oven to 425 degrees F. Brush the spaghetti squash with 2 teaspoons olive oil, then sprinkle with salt and pepper. Place squash cut-side down on a baking sheet and bake for 50-60 minutes, or until squash is tender. Remove the squash from the oven and run a fork over the cooked squash to create spaghetti-like strands. Place in a large bowl and toss with 2 tablespoons of the prepared peanut sauce.

Thirty minutes before the squash is done, toss the broccoli florets with 2 teaspoons olive oil and a pinch of salt and pepper. Place in a single layer on a baking sheet and roast for 20 minutes, until very tender. Remove from oven and toss with 2 tablespoons of peanut sauce.

While the vegetables are cooking, marinate the shrimp. Whisk together the shallot, ginger, cumin, turmeric, cayenne, soy sauce, lime juice, maple syrup and coconut milk. Add the shrimp and toss to combine. Let sit for 5 minutes.

Heat the remaining 2 teaspoons olive oil in a large skillet over medium heat. Add the shrimp and cook until seared and just pink on each side, about 2-3 minutes.

Divide the spaghetti squash, broccoli and shrimp among 4 bowls. Drizzle with remaining peanut sauce and garnish with cilantro and crushed peanuts.

Per serving: Calories 487; Fat 29 g; Cholesterol 179 mg; Sodium 790 mg; Carbohydrate 32.6 g; Fiber 4.5 g; Protein 29 g

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

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Pumpkin Spice Waffles

These waffles are brimming with pumpkin flavor, making them perfect for upcoming fall weekends. It’s also a great recipe to have on hand when you find yourself with extra pumpkin puree.

To keep these waffles on the nourishing side, I subbed in a half-cup of whole-wheat flour and cut down on the typical amounts of oil and sugar, which makes them slightly sweet, but still packed with pumpkin flavor. Since pumpkin puree can often weigh down baked goods, I also call for separating the eggs: beating the whites until stiff peaks form, then folding them into the prepared batter. This extra step creates light, crispy waffles, so while it may be tempting to skip it, don’t.

For a weekday timesaver, make a double or triple batch of these waffles, then freeze the extras for quick reheating during the week. Trust me, nothing says good morning on a crisp fall day like these pumpkin spice waffles. Chopped pecans and a drizzle of pure maple syrup are the perfect topping, but truth be told, I’ve been known to devour them plain, straight from the waffle iron.

Pumpkin Spice Waffles
Yield: About 5 waffles

2 large eggs, separated
1 1/4 cups milk
3/4 cup 100% pumpkin puree (not pumpkin pie filling)
3 tablespoons canola oil
2 tablespoons 100% pure maple syrup
1 cup all-purpose flour
1/2 cup whole-wheat flour
1/4 teaspoon baking soda
1 1/2 teaspoons baking powder
1/8 teaspoon salt
1 1/2 teaspoons pumpkin pie spice

Maple syrup, for topping
Chopped pecans, for topping

Preheat waffle maker.

Whisk together the egg yolks, milk, pumpkin puree, canola oil and maple syrup. In a separate bowl, whisk together the flours, baking soda, baking powder, salt and pumpkin pie spice.

Slowly mix the flour mixture into the pumpkin mixture and stir until smooth, taking care not to overmix.

In a separate large bowl, add the egg whites and beat with an electric mixer (or whisk vigorously by hand) until stiff peaks form, about 3 to 4 minutes. Gently fold the egg whites into the batter until just combined.

Lightly spray your waffle iron with cooking spray or oil, then ladle the waffle mixture in. Cook per manufacturer instructions and repeat with remaining batter. Serve with maple syrup and chopped pecans, if desired.

Per waffle (5): Calories 306; Fat 12.2 g (Saturated 2.1 g); Cholesterol 79 mg; Sodium 183 mg; Carbohydrate 41.2 g; Fiber 2.2 g; Sugars 9 g; Protein 8.8 g

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

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Nutrition News: Autumn Weight Gain, Salt Reduction, Kids and Online Ads

Adver-games exposed
Once upon a time, parents’ fears about advertising’s sneaky effects on their kids were more or less confined to TV ads. Nowadays food and drink companies are able to reach kids online in ways parents aren’t even aware of — and research indicates that exposure to these marketing efforts does influence kids’ consumption habits. Writing in the Washington Post, nutrition expert Casey Seidenberg ticks off a few of those methods. They include using “adver-games” featuring the products, directing kids to their products to retrieve “codes” and incentivizing them to invite their friends to play; using GPS tracking and notifications to push coupons and discounts to them on their phones based on their locations; using social media to track and reach them and encourage them to influence others in their peer network; and collecting and analyzing kids’ personal data via mobile apps to better target them and build loyalty. Creepy.

Don’t let your weight rise in fall
In autumn, as the weather turns crisp and cool, many of us find ourselves putting on a few pounds, which doesn’t feel cool at all. Writing in U.S. News and World Report, Healthy Eats nutrition xxpert Toby Amidor offers tips on how to battle the seasonal bulge. Among them: Make lighter versions of fall-favorite baked goods (halve the butter and sub in nonfat plain Greek yogurt). Stay active (take an indoor exercise class; hop on that dusty treadmill). Don’t go nuts on the Halloween candy (buy a kind you don’t like to hand out the kids, so you’ll be less tempted to eat it yourself). Lighten up those comfort foods you crave (cut calories and fat by using leaner meats). Don’t OD on takeout, delivery or fast-food meals just because life is busy (plan and prep your own meals ahead of time instead).

Strategic salting
Confused about how to respond to the FDA’s recent move to reduce the recommended daily sodium intake from 3,400 milligrams to 2,300 milligrams (1,500 milligrams for those with, or at risk for, hypertension)? Chefs and dietitians consulted by the Wall Street Journal suggest cooking from scratch using fresh ingredients at home so you can control the amount of salt added to foods; limiting salty ingredients (like anchovies and capers) and balancing them with high-potassium foods (like leafy greens and potatoes); switching from granulated salt to flaked sea salt (larger crystals mean less sodium per pinch); avoiding salty snacks, cured meats and sneakily sodium-packed canned foods; and using herbs, spices and other ingredients to add flavor. That’s not to say you need to avoid salt altogether, unless you have a medical reason to do so. Our bodies need some salt — just don’t overdo it.

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 Ways to Use Canned Pumpkin in Healthy Fall Meals

If you’re daunted by the idea of cooking with fresh pumpkin or squash, we can’t blame you. Splitting, gutting and skinning a whole gourd with nothing more than a carving knife and a large spoon to scoop out the seeds is a time-consuming process — and completely unnecessary when you have pure pumpkin puree on hand. Luckily, one-half cup of unsweetened canned pumpkin contains roughly 50 calories per serving, which means it’s a great way to add creaminess to your favorite foods for very little additional fat or sugar. Better yet, it’s a quick and convenient method for imbuing each bite of pie, quick bread or pasta sauce with comforting fall flavor. Here are five easy ways to work rich pumpkin puree into your favorite dishes, from classic pumpkin pie to cheesy pumpkin biscuits.

Pumpkin Cheesecake
This creamy cheesecake is packed with pumpkin pie flavor but with a fraction of the fat as the original; it’s made with reduced-fat cream cheese and Greek yogurt.

Pumpkin Muffins
Instead of relying on fat for flavor, Ellie Krieger’s better-for-you muffins get their distinctively warm spiciness from molasses, dark brown sugar and a medley of ground spices. Low-fat buttermilk, canned pumpkin and just a touch of canola oil instill a moist tenderness in each of these wholesome pumpkin-seed-flecked muffins.

Pumpkin-Ginger Smoothie
Pumpkin and gingery are a match made in heaven, and this fiber-packed smoothie is no exception. After your first sip, you’ll notice a refreshing tang, thanks to a healthy dose of low-fat yogurt and a splash of apple cider vinegar. It’s a welcome change from the rich pumpkin desserts that tempt us during the fall months.

Squash Soup in Pumpkin Bowls
The creamy consistency of Food Network Magazine’s butternut squash soup resembles a bisque, but no cream is necessary. While the soup simmers, roast a few small baking pumpkins to use in place of bowls, and prepare an array of toppings, like fried onions, sage and pepitas, so each guest can customize his or her own serving.

Pumpkin-Parmesan Biscuits
It’s common to find pumpkin in sweet baked goods at this time of year, but less often in savory items — and yet the rich, complex and slightly spicy flavor plays so well with savory ingredients. Mix Parmesan cheese, pumpkin puree and heavy cream into your batter to get the full fall flavor of these moist biscuits. Surprisingly, one biscuit contains just 136 calories.

Pumpkin-Chocolate Chip Cookies
Kids love chocolate chip cookies, so this pumpkin-laced batch is a no-brainer for fall. A little bit of pumpkin puree goes a long way here (just one cup is needed for 60 cookies). Cinnamon, ginger, nutmeg and cloves lend a rich spiciness that you’d associate more with pumpkin pie, but it does wonders for chocolate chip cookies, too.

Penne Wise Pumpkin Pasta
Rachael Ray coats whole-wheat penne with a nutty pumpkin-cream sauce that’s enhanced with ample amounts of garlic and sage. Even a savory weeknight meal like this can benefit from a light sprinkling of cinnamon or nutmeg, so break out your fall spices when simmering the sauce.

Can’t get enough squash? Check out more recipes, tips and ideas on cooking and baking with pumpkin and other varieties of squash this fall:

A Mind “Full” Mom: Hidden Veggie Quesadilla
The Fed Up Foodie: Bread Dressing Stuffed Acorn Squash
Foodtastic Mom: Pumpkin Shepherd’s Pie
Dishin & Dishes: Thai Massaman Curry With Chicken and Butternut Squash
Devour: Combine Squash and Pasta for the Ultimate Fall Comfort Food
In Jennie’s Kitchen: Delicate Squash, Shiitake, Kale & Quinoa Salad
Swing Eats: Zucchini Soufflé (gluten-free)
FN Dish: The Very Best Ways to Put In-Season Butternut Squash to Use

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