Host a Healthy Holiday Open House

The holiday season has become so hectic and overscheduled that finding a night to throw a dinner party or cocktail soiree has become nearly impossible. One solution is hosting a laid-back holiday open house, which allows guests to come and go as they please after crossing some holiday shopping off their lists. These shindigs run for about four hours during a weekend afternoon, and the flexibility can help minimize holiday stress for the host and guests alike. Plus, typical open-house fare is cocktails and light bites, which means you won’t bust a pant button on your way out. Use these tips and recipes to help you host a tasty and healthy open house this holiday season. Cheers!

Keeping Things Light

Delicious and healthy can go hand in hand if you follow these tips.

Minimize fried goodies: There are many finger foods and apps to choose that don’t need to be fried.

Add color: Select recipes with seasonal fruits and veggies for gorgeous eye appeal. Fruits and veggies also tend to be light in calories.

Go for lean protein: Choose lean cuts of beef, pork, chicken, and turkey to help keep foods healthier, or opt for fish like salmon or tuna (to boost Omega-3s) and shellfish like shrimp and crab.

Offer small plates: Eating off smaller-sized plates means less food (or at least more trips to the buffet table to get the same amount of food). Instead of 9-inch dinner plates, offer smaller sized dishes.

Use a jigger: To keep calories from alcohol under control and prevent guests from getting overserved, use a jigger to measure alcohol instead of “eyeballing it” when making cocktails.

Offer low- and no-calorie beverages: Serve unsweetened iced tea, hot tea and coffee, and sparkling water with a twist of fruit as low-cal options.

 

Cocktails

Cucumber Cocktail

White Sangria

Cider Jack Cocktails

 

Virgin Bevvies

Cranberry Spritzer

Gina’s Raspberry Mint Tea

Mulled Cider

 

Bites

Homemade Hummus

Crisp Crab Cakes

Mini Spinach and Mushroom Quiche

Bruschetta with Tomato and Basil

Mini Meatballs

Baked Coconut Shrimp

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.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/2fLyEcJ

Tips for Exercising in Cold Weather

Just because the temperature dips doesn’t mean your exercise routine needs to take a dive. Keep these four rules in mind to exercise safely all winter long.

Rule #1: Warm Up

Pun intended! Get blood flowing to muscles, and increase your heart rate before heading out into the cold. The increased circulation will help prime muscles for activity and may help reduce the risk of injury.

Rule #2: Keep On Hydrating

This may be more obvious during warmer months, but you still need to drink plenty of fluids when exercising in the cold; you’re still sweating, and you need to replenish fluids lost. Both warm and cold fluids will help contribute to hydration, so reach for whichever you prefer. A little caffeine will help boost performance, but too much can have a negative effect on digestion, so keep your intake conservative.

Rule #3: Seek Shelter

Even die-hard outdoor enthusiasts need to know when to take the workout indoors. Bitter-cold and icy conditions can lead to treacherous surfaces, injuries and even frostbite. It’s also beneficial for everyone to cross-train, so hit up a yoga class or take a swim in the local indoor pool a couple of days a week when outdoor conditions become an issue. 

Rule #4: Bundle Up

Keep skin protected by reducing exposure to the elements. An insulated hat will retain body heat and help wick away sweat. It’s also important to keep fingers and toes toasty, as blood flow tends to dissipate in these areas when the air is chilly. And who wants to exercise with numb fingers and toes?

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.

 

 

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/2fWXgQO

Can’t Take More Steps Each Day? Then Take Faster Ones

An entire industry of fitness-tracking devices has sprung up to support the expert-recommended goal of taking 10,000 steps daily. And while that’s a great amount to shoot for, a new study has shown that if you can’t get in quite that many steps a day, there are other ways to reap the same health benefits. The study, published in the journal Medicine & Science in Sports & Exercise, shows that if you (like the average American) can get in only 5,000 to 7,000 steps daily, the trick is to pick up the pace for about half of them.

Walking at a brisk pace (which the researchers defined as 100 or more steps per minute) should be your goal for at least 30 minutes a day, in order to reduce a variety of cardiometabolic risk factors. The other key finding was that no matter how many steps you get in daily, it pays to try to reduce the amount of time you spend not moving at all.

Need help achieving those goals? Here are some tips from Alissa Rumsey, a registered dietitian and certified strength and conditioning specialist, to get you moving.

How to limit sedentary time:

• Invest in a standing desk (or one that lets you both sit and stand) so that you sit less at work.
• Set a reminder on your phone to get up and move around at least once an hour.
• Use the restroom on the floor above or below your office — and take the stairs there and back.
• Take a conference call on your headset and walk around the office or a nearby park while you talk.
• Keep your stationary bike or treadmill in front of the TV to sneak in some exercise instead of just lounging on the couch.

How to get in more brisk walking:

• When you’re walking, focus on taking quicker steps, not longer strides.
• Keep a pair of sneakers in the car or in your office so you can slip them on and take advantage of any opportunity to get in some faster-paced walking.
• Speed walk through your errands. Get your heart rate up as you walk between stores. Going to only one store? Park in the farthest corner of the parking lot and speed walk to the store.
• You’ll know you’re walking at the right pace if you can carry on a conversation but would be out of breath if you moved any faster.

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

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/2gz8P1E

Kitchen Trend: Instant Pot

Your grandma’s pressure cooker is getting a reboot. The Instant Pot has helped make the electric pressure cooker trendy, but in a safer and more user-friendly way. Find out all there is to know about this old-school cooking tool.

Pressure Cooking 101

A pressure cooker is essentially a chamber of steam that quickly heats to a high temperature, rapidly cooking food within a moist environment. While there is a bit of a learning curve when using a pressure cooker, it is fairly simple to operate. Newer models have sophisticated dials and built-in safety mechanisms to help avoid the feared explosion of piping-hot food all over the kitchen.

Cooking via this speedy method offers not only culinary convenience but also better nutrition, because the high heat and fast cooking allow food to retain nutrients. Pressure cookers also do their part for the environment, offering up to a 70 percent energy saving compared with slower cooking techniques.

 The Instant Pot

At the forefront of the pressure cooker revolution is the Instant Pot. Created by a Canadian company, this updated version of the classic machine offers an all-in-one system that allows for pressure cooking, as well as slow cooking, rice cooking, sauteing, steaming and yogurt making. 

The Instant Pot is available from various stores and online merchants. It is available in a couple of sizes and models that vary by a few bells and whistles (such as an option with Bluetooth capabilities). Retail prices range from $160 to $230.

In the Kitchen

Put your Instant Pot to good use to save time and boost nutrition. Whip up batches of steel-cut oats and quinoa in a fraction of the time they would take to cook on the stove (like less than 10 minutes). Large and tough cuts of meat, like chuck roasts and pork shoulder, that usually take hours to tenderize can be headed to the table in less than an hour. You can cook dried beans with or without presoaking in about 20 minutes and create chicken broth in an hour or less. If you can make room for another gadget in your kitchen arsenal, an electric pressure cooker offers some appealing recipe options.

Recipes to Try

Pot Roast Stew

Pressure-Cooker Chicken Broth

Pressure-Cooker Chickpeas

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.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/2gs03kI

Are You Eating the Right Omegas? Most Americans Aren’t

We hear a lot about the importance of getting enough Omega-3 fatty acids in our diets — and with good reason. They’re heart-healthy fats that help decrease inflammation, plus they’re important for brain development and function. The other Omega fatty acids — the Omega-6 oils — are also considered “essential fatty acids” that are needed for several body processes. But some of them can also cause inflammation when eaten in excess. So while we do need adequate amounts of both in our diets, most of us are getting way too much Omega-6 and way too little Omega-3.

“In the standard American diet, people are getting about a 20-to-one ratio of Omega-6 to Omega-3,” says Chris D’Adamo, Ph.D., assistant professor of epidemiology and public health, University of Maryland School of Medicine. “Ideally, that ratio should be more like three-to-one.” The trouble is that Omega-6 fatty acids have become ubiquitous in our food supply in a way that they were not several decades ago. They are found in vegetable oils — like corn, sunflower, safflower and soybean — that are a staple ingredient in so many refined, processed and packaged foods. And when modern agricultural methods meant a shift from livestock that grazed on Omega-3-rich grasses to livestock that was fed Omega-6-packed grains, the balance in our diets shifted even more.

A recent editorial in Open Heart, the journal of the British Cardiovascular Society, discussed the importance of a balanced ratio of Omega-3 fatty acids and Omega-6 fatty acids when it comes to prevention and management of obesity. The authors write: “High dietary intake of omega 6 fatty acids as occurs today leads to increases in white adipose tissue and chronic inflammation, which are the ‘hallmarks of obesity.’”

To improve the ratio of Omega-6s to Omega-3s in your diet, focus on:

• Increasing consumption of Omega-3-rich foods — such as salmon, sardines, flax seeds and walnuts.
• Opt for beef and dairy from grass-fed livestock whenever possible.
• Limit your intake of processed foods in order to reduce the amount of vegetable oils in your diet.

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

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/2fg5rvl

Scalloped Potatoes with Blue Cheese and Mushrooms

Layer after layer of warm cheesy potatoes — it’s pretty much a classic definition for comfort food. Here, buttery yellow-skinned potatoes and thickly sliced mushrooms are drenched in a 10-minute cream sauce and sprinkled with rich blue cheese.

In past decades, scalloped potatoes were on the dinner rotation with other casseroles. But these Scalloped Potatoes with Blue Cheese and Mushrooms have been updated for modern tastes, and they feature a few tricks that make them lighter than the cream-drenched “covered dishes” of the past. Here’s what I stirred up:

Yukon Gold Potatoes
These thin-skinned potatoes taste buttery even without the addition of any dairy. Leaving the skins on ups the flavor and nutrition.

Blue Cheese
Your grandma probably didn’t add blue cheese to her hot dish; using this umami-rich cheese packs intense flavor throughout the recipe, with the use of only a half-cup of cheese.

Baby Bella Mushrooms
Also known as “cremini,” these meaty mushrooms are sliced thick to give them solid structure, making the scalloped potatoes hearty enough to serve as a meatless meal. Also, mushrooms contain vitamin D, which may help improve your mood as daytime sunshine becomes sparse.

Lastly, this updated casserole is served in a cast-iron skillet — a nod to “what’s old is new again.” You could also use a large oven-safe saute pan. Using a large skillet makes this a convenient one-pot meal.

Grab some friends — or blue-cheese-loving family members — and serve this cozy dish alongside a contrasting crisp, green salad dressed with tart, citrus dressing. Add dessert and you’ve got a fine meal. If you choose to add lean meat, beef would be a tasty complement.

After some of this warm comfort food, you may even be able to shed a few layers of those scarves and sweaters you’ve been snuggling up in to try to stay warm.

Scalloped Potatoes with Blue Cheese and Mushrooms
Makes 6 servings 

2 tablespoons oil
1/2 cup chopped onion (1 small)
One 8-ounce package baby bella mushrooms, sliced into 1/4-inch slices
2 cloves garlic, minced
2 tablespoons all-purpose flour
1/4 teaspoon freshly ground pepper
1/4 teaspoon salt
1 1/3 cups reduced-fat (2 percent) milk
2 ounces (1/2 cup) crumbled blue cheese, divided
4 medium (1 1/2 pounds) Yukon Gold potatoes

In a large cast-iron skillet or saute pan, heat oil over medium-high heat. Add onion; cook and stir 3 minutes. Add mushrooms and garlic; cook and stir 4 minutes. Sprinkle in flour, pepper and salt; cook and stir 1 minute.

Pour in milk all at once; cook and stir over medium heat until thickened and bubbly, about 3 minutes. Spoon most of the mushroom sauce into a heatproof bowl. (Do not clean skillet.) Reserve 1 tablespoon of cheese; stir remaining cheese into warm sauce.

Slice potatoes into 1/4-inch thick slices; layer half the potatoes into the bottom of the skillet. Cover with half the sauce. Repeat potato and sauce layers.

Cover tightly with aluminum foil. Bake in a 350 degree F oven for 40 minutes. Remove from oven; uncover and sprinkle with reserved blue cheese. Bake about 20-30 minutes more, or until potatoes are tender.

Note: Slice potatoes right before using to prevent them from turning brown.

Per serving: Calories 200; Fat 9 g (Saturated 3 g); Sodium 271 mg; Carbohydrate 24 g; Fiber 3 g; Sugars 5 g; Protein 7 g

Serena Ball, MS, RD, is a registered dietitian nutritionist. She blogs at TeaspoonOfSpice.com sharing tips and tricks to help readers find cooking shortcuts for making healthy, homemade meals. Her recipes are created with families in mind.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/2gpXf98

Will Soda in Your City Soon Cost More?

Is it time for budget- and health-minded beverage buyers to switch to seltzer or stick to water? If you live in a growing number of U.S. cities, sucking down sodas and other sugary beverages will now cost you more, thanks to new taxes.

Here’s a rundown of cities and counties that have enacted soda taxes, starting with five that did so just this month:

Cook County, Ill.: The populous Illinois county that is home to Chicago will see a penny-per-ounce beverage tax — over and above the usual sales tax — added to the purchase of sweetened drinks such as soda, iced tea, lemonade and sports drinks, whether bottled, canned or from a fountain. The tax, which goes into effect July 1, was approved by the Cook County Board on Thursday, November 10, and is expected to raise $224 million in revenue per year.

San Francisco, Oakland and Albany, Calif.: Voters in these Bay Area municipalities overwhelmingly passed soda taxes on Tuesday, November 8, in an effort to lower rates of diabetes and obesity — and raise revenues.

Boulder: Residents of this Colorado city voted to pass a two-cent-per-ounce tax on soda and other sugary beverages on Election Day this year; the tax will be levied on beverage distributors, not at stores.

Philadelphia: In June 2016, the city council approved a 1.5-cent-per-ounce tax on both sugary and artificially sweetened beverages. It will go into effect on January 1, 2017.

Berkeley, Calif.: Proceeds from Berkeley’s 2014 soda tax have thus far totaled $2 million, which has been used to support cooking, gardening and nutrition programming at public schools and community organizations working to address health issues, the San Francisco Chronicle reports. Meanwhile, one study found soda consumption there had dropped by 21 percent.

Public health advocates have cheered the initiatives, which have received backing from former New York mayor Michael Bloomberg. And nutritionists like Amy Gorin, M.S., RDN, and owner of Amy Gorin Nutrition in Jersey City, predict it could be part of a growing movement that has long-term positive effects, including lowering BMIs for both children and adults.

While drinking an occasional soda doesn’t pose a major threat to your health, Gorin notes, regular consumption of sugary beverages may, increasing the risk of Type 2 diabetes, heart disease and obesity. She cites research indicating that consuming even one extra 12-ounce sugary drink every day can lead to weight gain of one extra pound every four years.

Soda taxes “could certainly help lower soda consumption,” Gorin says, noting that not only has sugary beverage consumption gone down sharply in Berkeley, but people there are drinking more water as well.

Gorin says she’d like to see more being done to educate consumers about making healthy, nutritious food choices, too. “Soda isn’t the only culprit,” when it comes to empty calories and chronic diseases, she says, “but addressing intake of it is a good start.”

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.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/2fRcaL8

Pepper and Pie Thanksgiving Cocktail

If you’re searching for a warm way to welcome your Thanksgiving guests on Thursday, look no further than an autumnal Pepper and Pie Cocktail from Watershed Distillery. On a recent culinary tour of Columbus, Ohio, I had the chance to sample the local spirit-maker’s small-batch bourbon, gin and vodka, as well as cocktails from Alex Chien, bar manager of the soon-to-open Watershed Kitchen & Bar. Everyone raved about Alex’s refreshing cocktail made with tomato water, grapefruit, tarragon and Watershed’s Four Peel Gin (which, in addition to the usual juniper, is made with four citrus peels: orange, grapefruit, lemon and lime).

I’ve been craving Chien’s creative craft cocktails ever since, so I asked him to share a drink recipe with Healthy Eats especially for Thanksgiving entertaining. His Pepper and Pie Cocktail harnesses fall’s best flavors — warming bourbon, apple cider, pumpkin puree, fresh apples and rosemary — in a single glass that drinks splendidly alongside holiday fare. It’s the perfect drink to greet guests with when they arrive for your Thanksgiving feast, or to make for yourself when you finally start the dishwasher and kick up your feet at the end of the night.

Pepper and Pie Cocktail
Yield: 1 serving
Recipe courtesy of Watershed Distillery

1 1/2 ounces Watershed Distillery Bourbon
1 ounce apple cider
3/4 ounce lemon juice
1/2 ounce honey simple syrup*
2 pinches rosemary, plus 1 sprig for garnish
1 barspoon pumpkin puree
Cracked black pepper, to taste
Soda water
1 apple, sliced, for garnish

Add bourbon, apple cider, lemon juice, honey simple syrup, rosemary, pumpkin puree and black pepper to a cocktail shaker and shake.

Fill a Collins glass with ice and strain cocktail into glass. Top with soda and stir.

Garnish with a rosemary sprig and an “apple fan” with cracked black pepper.

*Make honey simple syrup by combining two parts honey and one part water in a saucepan and heating until honey has dissolved.

Photo courtesy of Watershed Distillery

Per serving: Calories 141; Fat 0 grams (Saturated 0 grams); Cholesterol 0 milligrams; Sodium 1 milligram; Carbohydrate 12 grams; Fiber 0 grams; Sugars 10 grams; Protein 0 grams

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/2gGvYD7

5 Ways to Navigate Food Allergies During the Holidays

Have you ever hosted a holiday feast and genuinely enjoyed the gathering as much as your guests did? It can be a reality — with a little help from your friends. During the holidays, many of the top food allergens — especially gluten, dairy, eggs and tree nuts — appear throughout the meal. This year, we’re turning the tables on guests and preparing them with these five easy tips to make this season’s holiday feast fun, and safe from allergies, for everyone.

1. Be prepared.
Avoid anxiety by giving the host a heads-up about any food allergies or intolerances the moment you receive the invitation. Ask if you can bring your favorite dish or dessert. It’s an opportunity to share not only the gift of food, but also your personal food memories and family traditions.

2. Be generous.
If you approach the gathering from a place of gratitude rather than just focusing on the food, your experience will shift. How often do you get the chance to be with those you love or meet charming new people? Think of everyone you get to spend time with, the laughter and the all-too-rare, real-life interactions. Invaluable.

3. Be open to new (yet safe) food experiences.
You can always find something to eat if you’re open to expanding your food horizons. First, talk with the host and look around the table to identify the food-allergy-friendly options, then make an effort to move beyond your comfort zone by trying a new dish or tasting a new ingredient.

4. Be full.
Besides hosting your own party, another way to take charge of your health and manage any food allergy is, of course, to eat before you go. You’ll be ready to enjoy the event without feeling stressed that (well-meaning) guests or hosts forgot to tell you the complete list of ingredients in each dish.

5. Be thankful.
Holiday entertaining can be a pressure-filled, three-ring circus, which is why if you’re the guest, it’s good to refocus your thinking. After all, you haven’t been frantically prepping the feast or setting up holiday decor for days. Instead, be grateful that you get to walk into a beautiful gathering of friends and family.

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

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/2fhL8sm

Healthy Sheet Pan Thanksgiving Dinner

The words “quick,” “easy” and “Thanksgiving” typically don’t go together, but rules are being broken with this streamlined sheet-pan turkey dinner. It’s got all the elements of a typical Thanksgiving dinner, without the hours of prep and stovetop cooking. This dinner is just about the best thing to happen to hungry, time-starved cooks. Take a large baking sheet, add turkey, seasonings and vegetables, then roast until the meat is juicy and the vegetables are crispy and browned. Did I mention that cleanup takes less than two minutes? Throw away the sheet of parchment paper and place any leftovers in the fridge. Done and done.

If your meat section doesn’t have skin-on turkey breasts available, ask at the butcher. Most places that grind their turkey meat in-house use this type of cut to do so and should be able to supply you with a small breast portion. If you decide to use a breast that still contains the bone, you will likely need to increase the cooking time till done.

Sheet Pan Turkey Dinner
Serves 4

1 1/2 pounds skin-on turkey breast
2 tablespoons unsalted butter
1/2 teaspoon salt
1/2 teaspoon ground pepper
6 sprigs thyme
4 sprigs rosemary
1 head of garlic, cloves peeled, crushed
1 butternut squash, peeled, diced and seeds removed, roughly 4 cups
24 Brussels sprouts, trimmed and sliced in half
1 tablespoon olive oil

Preheat oven to 425 degrees F. Gently loosen skin from turkey breasts and rub butter under skin and all over outside of breasts; season generously with salt and freshly ground pepper.

Scatter thyme sprigs, rosemary sprigs and garlic over a large, parchment-lined baking sheet and arrange turkey breasts, skin-side up, on top. Place in the oven and roast for 20 minutes.

While the turkey is cooking, toss the butternut squash and Brussels sprouts with olive oil and a pinch of salt and ground pepper. Remove the turkey from oven after 20 minutes and arrange the vegetables on the same baking sheet, trying to create as even a layer as possible. Roast for another 20 to 25 minutes, or until vegetables are tender and an instant-read thermometer inserted into the thickest part of the breast reads 165 degrees F.

Remove from pan and let sit for 10 minutes. Slice breast and serve with roasted vegetables.

Per serving: Calories 398; Fat 14 g; Cholesterol 105 mg; Sodium 492 mg; Potassium 971 mg; Carbohydrate 29 g; Fiber 7.3 g; Protein 45 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.” 

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/2fdi5WO

Holiday Recipes for Even the Pickiest Lil’ Eaters

You are amped up for holiday meals, but your little ones might not be so thrilled. The fun and excitement of the holidays doesn’t always transfer to the dinner table, unless it’s covered in chocolate. Here are some kid-friendly, crowd-pleasing recipes to include in those sometimes controversial holiday menus.

 

Appetizers
Instead of fried junk, opt for sippable soups and veggiecentric snacks. Add a little kick of spice for the grownups and dial down the heat in a smaller batch for little ones. Even picky eaters tend to love briny olives and other finger foods.

Recipes to try:

Simple Chicken Soup

Citrus Marinated Olives

Parsnip Chips

Buffalo Cauliflower with Blue Cheese Sauce

 

Mains
Lightened-up comfort foods like baked pastas and oven-fried chicken are always winners for a house filled with family and friends. Remember to also incorporate lots of seasonal fruits and vegetables into the holiday meal.

Recipes to try:

Pork with Squash and Apples (pictured above)

Light Baked Spaghetti

Oven-Fried Chicken

 

Sides
Naturally sweet vegetables like carrots and holiday staples like sweet potatoes make for popular side dishes. Don’t forget something green; little fingers love to munch on green beans (it’s OK to let kids eat with their hands sometimes).

Recipes to try:

Baked Sweet Potato Fries

Roasted Carrots

Green Beans with Lemon and Garlic

 

Desserts
Treats usually aren’t a hard sell, but with the massive amounts of sugar during the holiday season, it’s a good idea to incorporate some fruit-heavy and portion-controlled offerings.

Recipes to try:

Frozen Pumpkin Mousse

Apple Phyllo Turnovers

Chocolate Macaroons

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.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/2faFbNT

3 Make-Ahead Thanksgiving Desserts

Truth: Thanksgiving can be stressful—if you let the multicourse holiday feast rule you. We’re convinced the day will be better if you actually have time to enjoy your guests and your showstopping meal, including dessert. This year, we’re cooking up dessert at least one day ahead of the big day. No reason to wait to make these healthy-but-no-one-will-ever-know-it, rich desserts that’ll deliver sweet success.

Pumpkin Tiramisu with Gingersnap Crunch
Serves 16

4 large egg yolks
1/2 cup maple sugar
1/2 cup canned pure pumpkin puree
1 teaspoon pure vanilla extract
3/4 teaspoon pumpkin spice
1/8 teaspoon salt
1 1/4 cups chilled dairy-free coconut or almond creamer
4 ounces mascarpone, at room temperature
One 7-ounce package ladyfinger cookies
1 1/2 cups freshly brewed espresso, at room temperature
Gingersnaps, coarsely crushed, for sprinkling

In a metal bowl set over a saucepan of simmering water, whisk together the egg yolks and sugar until thickened, about 5 minutes. Transfer to the bowl of a stand mixer with the whisk attachment and beat in the pumpkin, vanilla, pumpkin spice and salt until smooth, about 2 minutes.
In the bowl of a stand mixer, beat the creamer until it holds soft peaks; gradually beat in the mascarpone and beat until stiff peaks form. Fold the pumpkin mixture into the whipped mascarpone cream until just combined.
Submerge each ladyfinger into the cooled espresso and line the bottom of a 9-inch square glass baking pan. Spread half of pumpkin filling on top; sprinkle with gingersnap crumbs. Repeat with the remaining ladyfingers and pumpkin filling. Chill, covered, for at least 4 hours or overnight.

Make-Ahead Tip: You can make the tiramisu up to 2 days ahead of time; store in the refrigerator. To serve, sprinkle gingersnap crumbs over it.

Per serving: Calories 120.1; Fat 6.5 g (Saturated 2.9 g); Cholesterol 99.1 mg; Sodium 74.2 mg; Carbohydrate 13.8 g; Fiber 0.4 g; Sugars 4.0 g; Protein 2.65 g

Maple Pot de Creme with Candied Pecans
Serves 8

3 cups dairy-free coconut or almond creamer
2/3 cup plus 1 tablespoon pure maple syrup
8 large egg yolks
1/4 cup granulated maple sugar
1 vanilla bean, halved lengthwise and seeds scraped
1 teaspoon salt
1 cup whole pecans

In a medium saucepan, whisk together the creamer, 2/3 cup of the maple syrup, egg yolks, maple sugar, vanilla bean and salt over medium heat until smooth. Cook, stirring, until the custard is thickened and coats the back of a spoon, about 5 minutes; strain through a sieve, evenly dividing the custard among 8 small serving bowls. Chill, uncovered, until set, at least 2 hours or overnight.

Meanwhile, preheat the oven to 325 degrees F. On a parchment-lined baking sheet, toss together the pecans and remaining 1 tablespoon maple syrup. Bake until bubbly and caramelized, about 10 minutes.

Make-Ahead Tip: You can make the pot de creme up to 3 days ahead of time; store in the refrigerator. To serve, top with the candied pecans.

Per serving: Calories 274.3; Fat 20.2 g (Saturated 2.4 g); Cholesterol 184 mg; Sodium 135.2 mg; Carbohydrate 24.8 g; Fiber 1.3 g; Sugars 18.6 g; Protein 3.9 g

Chocolate-Bottom Apple Tart
Serves 8

1 1/2 cups all-purpose flour
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1 stick unsalted butter, softened, cut into small pieces, plus 2 tablespoons melted
2 tablespoons ice water
1/2 cup dark chocolate, melted
4 medium apples — peeled, cored and thinly sliced
Maple sugar, for sprinkling
Using a stand mixer with the paddle attachment, mix together the flour, salt and cinnamon. Gradually incorporate the softened butter pieces and blend until dough forms coarse crumbs. Drizzle in the ice water until the dough holds together, adding more water if necessary. Wrap in plastic wrap and flatten into a circle. Refrigerate until firm, about 15 minutes.

On a lightly floured surface, roll out the dough into a 14-inch circle about 1/8 inch thick and transfer to a 9-inch round tart pan, pressing the dough into the bottom and up the sides of the pan and cutting off any excess overhanging dough. Spread the melted chocolate over the dough to coat the bottom.

Preheat the oven to 400 degrees F. Place the apples on the chocolate in a ring, starting from the outside in and finishing in the center. Crimp the edges and brush the melted butter over the dough edge and apples; sprinkle generously with sugar. Bake until the crust is golden, about 50 minutes. Let cool completely on a wire rack before serving.

Make-Ahead Tip: You can make the tart up to 1 day ahead of time; store at room temperature. To serve warm, if desired, reheat in a 325 degree F oven until just warmed through, about 15 minutes.

Per serving: Calories 345.5; Fat 18 g (Saturated 10 g); Cholesterol 38.9 mg; Sodium 113.2 mg; Carbohydrate 45.2 g; Fiber 3.8 g; Sugars 17.4 g; Protein 2.3 g

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

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/2g3x7TH

7 Lighter Takes on Essential Thanksgiving Sides

Is there anything more necessary than a generous scoop of mashed potatoes on Thanksgiving? A slice of hot buttered cornbread is nice, too. Some would even say it’s the green bean casserole that really makes the meal special. Personal preferences aside, we can all agree that the sides are the best part of Thanksgiving — next to the smorgasbord of pie, of course. And since we only get to enjoy this celebratory feast one day each year, why not dig in to the indulgent dishes that are so representative of the holiday?

Then again, if you plan on having a lot of leftovers, you could be enjoying these dishes for a few days (or an entire week) after Thanksgiving has passed. That’s incentive to throw some healthier options into the mix. Here are the classic, comforting sides we all long for, with a few minor alterations to make each one less of a splurge. As it turns out, your healthiest Thanksgiving could be your most-traditional yet. Who knew?

Mashed Potatoes (pictured above)
Food Network Kitchen prepares these Mock Mashed Potatoes using cauliflower in place of traditional Yukon Golds, which results in a creamy mash that will have everyone at the table fooled. Garlic and thyme add flavor depth while nonfat Greek yogurt and a little Parmesan bring in some dairy richness and tang.

Stuffing
Studded with tart Granny Smiths and toasted almonds, Ina Garten’s Herb and Apple Stuffing will satisfy the need for something comforting and breadlike on the table. When choosing a loaf at the supermarket, go for whole-wheat bread instead of white.

Mac and Cheese
When you’re expecting mac and cheese, you don’t want a modest bowl of noodles thinly coated in low-fat cheese. You want to see a bubbling vat of the cheesiest macaroni imaginable. Ellie Krieger’s Macaroni and Four Cheeses goes well beyond expectations with the combination of Cheddar, Monterey Jack, Parmesan and ricotta. She brings it back into health-conscious territory by incorporating pureed squash (for fiber) and low-fat milk in place of heavy cream.

Green Bean Casserole
Although it’s a beloved Thanksgiving staple, nutritionists can’t exactly endorse it — until now. For her modified Green Bean Casserole with Crispy Shallots, Ellie skips the condensed cream of mushroom soup and makes a creamy sauce using low-fat milk instead. The result is a seemingly decadent side dish with just 186 calories per serving.

Sweet Potato Casserole
This Sweet Potato-Pecan Casserole is everything you want from a Thanksgiving side: It’s traditional and satisfying, but it won’t leave you stuffed. By whipping the sweet potatoes with an egg, you’ll make them creamy without the need for butter. Sprinkle the casserole with pecans just before baking for a hearty yet healthy crunch.

Cornbread
Butter and vegetable oil do not a good cornbread make. Damaris Phillips proves this with her Cast-Iron Skillet Cornbread by using heart-healthy coconut oil and applesauce instead. The finished result has that familiar golden crust, but without the excessive grease.

Cranberry Sauce
It’s tough putting a healthy spin on a dish that consists of fruit and white sugar, but this Homemade Cranberry Sauce might be the closest you’ll get (while still maintaining the taste and appearance of the classic dish). One batch serves six, yet there’s just 2/3 cup of sugar in total, resulting in a pleasantly sweet-tart sauce for your turkey and mashed potatoes. A splash of sugar-free orange juice — or better yet, freshly-squeezed — does wonders for the flavor.

For more festive dishes to complement your turkey, check out these recipes from our friends:

Devour: Thanksgiving Side Dishes That’ll Hold Up to Reheating
The Lemon Bowl: Oven Roasted Brussels Sprouts with Bacon
Foodtastic Mom: French Style Sweet Potato Soufflé
Feed Me Phoebe: Gluten-Free Stuffing with Vegan “Creamed Spinach” and Leeks
The Hungry Traveler: Loaded Smashed Potatoes
Dishin & Dishes: Bacon Wrapped Butternut Squash Wedges
The Mediterranean Dish: Jeweled Couscous with Pomegranate and Lentils
The Fed Up Foodie: Festive Orange Spinach Salad
A Mind “Full” Mom: Parmesan Garlic Slow Cooker Mashed Potatoes
Creative Culinary: Golden Onion Casserole with Thyme and Toasted Bread Rounds
Swing Eats: Creamed Spinach
Taste with the Eyes: It’s Back – The Stuffing Everyone Loves!
In Jennie’s Kitchen: Pan Seared Cauliflower
FN Dish: Stovetop vs. Oven-Baked: Battle of the Thanksgiving Side Dishes

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/2gkt06j

Baked Apples with Spiced Sprouted Quinoa

I can’t believe Thanksgiving is right around the corner!

Baked casseroles, pumpkins and squashes, hearty salads, and all kinds of potatoes: I am absolutely in love with Thanksgiving food

Last year I hosted Thanksgiving and made all kinds of healthy (but still ridiculously tasty) dishes for my family! But for dessert, we went with a store bought pumpkin pie from our favorite bakery as a special treat. This year, I was looking for an easy, decadent, but still good-for-you holiday dessert, and I came across this recipe that I absolutely had to try.

TruRoots is a company I love and work with often: they make USDA Organic, Non-GMO Project^® Verified and gluten free grains, sprouted grains/legumes and seeds. And their most recent sprouted quinoa and ancient grain medley does not disappoint! A mix of sprouted white quinoa, millet, sprouted red quinoa and buckwheat provide a hearty dose of grains and can literally be incorporated in any dish: I’ve used it instead of oatmeal for breakfast, instead of rice at dinner, and in this recipe we’ve incorporated it into dessert!

I hope you love this dish as much as we did and that it brings joy to your holiday table!

Print

Baked Apples with Spiced Sprouted Quinoa

Makes 4 servings, 1 serving = 1 apple. Nutritional Info Per Serving: 228 Calories, 6.5g Fat (0.6g Saturated), 7.2mg Sodium, 44g Carbs, 6.3g Fiber, 27g Sugar (17g comes from the apple itself so isn't added sugar), 3.3g Protein

Ingredients

• 4 large apples
• 1 cup cooked truRoots® Organic Sprouted Quinoa and Ancient Grain Medley (about 1/3 cup dry)
• 1/8 cup dried fruit, such as cranberries, blueberries, raisins or cherries
• 1/4 cup chopped pecans
• 1 tablespoons brown cane sugar
• 2 teaspoons Lemon Juice
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/2 cup Apple Juice

Directions

1. Heat oven to 350°F. Hollow out apples to make a thin shell, leaving the bottom intact. Place apple shells in 8-inch baking pan. Chop remaining apple.
2. Combine chopped apple, quinoa medley, dried fruit, pecans, sugar, lemon juice, cinnamon and nutmeg in medium bowl.
3. Divide quinoa mixture into apple shells.
4. Pour apple juice into baking dish. Cover tightly with foil. Bake 30 minutes. Uncover; bake an additional 10 minutes or until fork tender.
5. Serve with vanilla frozen yogurt or eat on its own!

3.1

http://ift.tt/2giyQ80

Recipe by: The Picky Eater, pickyeaterblog.com

from The Picky Eater: A Healthy Food Blog http://ift.tt/2giyQ80

A $50 Gift Card Giveaway for New Parents!

Hi Everyone! While I normally like to do giveaways related to food, occasionally if I end up partnering with an awesome parent/baby related company, I like to offer giveaways related to parenting as well!

I’m so excited to share that this month’s giveaway is a $50 gift card from one of the best one-stop-shop sites out there for new parents!

When Layla was born, I had a hard time figuring out the best gear to buy that would suit our needs and lifestyle — things like figuring out the safest car seat to get were overwhelming! And even when she became a toddler there still seemed to be so many decisions to be made – like what type of convertible car seat to get, or what type of potty training tools to use. Ultimately, we settled on a Britax car seat and the Baby Bjorn Toilet Trainer – both of which have worked out well for us, and we used Lucie’s List whenever we had a question about the next baby/kid related item to buy.

And now, one lucky reader has the opportunity to win a $50 Gift Card to help you with all of your baby/kid needs!

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

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

This giveaway will be open until 11:59pm PST on Wednesday, November 30th. I’ll be announcing the winner in the comments of this post on Thursday, December 1st.

from The Picky Eater: A Healthy Food Blog http://ift.tt/2fVNOy1

Feeling Hangry? The Science Behind Gut Health and Mood

Gut health is a trending topic, but the ins and outs of the microbiome are still mysteries to many eaters. Research presented at the recent Food & Nutrition Conference & Expo (FNCE) in Boston helps explain how diet can affect brain function. 

Gut Health

Making smart dietary choices to promote a healthy environment in the intestines (or “gut”) involves boosting beneficial bacteria. Keeping your gut heavily populated with good bacteria allows for optimal nutrient absorption, immune function and reduced risk of disease; it may also help your mental health. Eating foods that motivate healthy bacteria to flourish (aka prebiotics) and good-for-you microorganisms (aka probiotics) will help ensure a happy and healthy microbiome. 

Link to Behavior

Researchers at the University of Illinois are taking a closer look at how the inner workings of the intestines can influence behavior. Their findings support that consistent intake of tummy-pleasing foods like fiber, prebiotics and probiotics may have beneficial effects on stress, anxiety and depression. While research is ongoing, gravitating toward some gut-pleasing foods in your kitchen certainly isn’t a bad idea.

What to Eat

The most-important nutrients to promote gut health include fiber, prebiotics and probiotics.

A 2015 study published in the American Journal of Clinical Nutrition supports that intake of dietary fiber has a favorable impact on the microbiome. Fiber-filled foods like fruits, vegetables, whole grains, legumes and nuts are best choices since they are filled with other important nutrients as well.

Prebiotics found in oats, flaxseed, onions, bananas and greens will ferment within the digestive tract, promoting beneficial activity of healthy bacteria.

You can also ingest healthy bacteria directly from foods filled with probiotics; yogurt, kefir, cheese and other fermented foods like kombucha are some popular examples.

According to researchers, gut health can improve quickly after diet changes are made, but consistency is key, so it’s imperative to make diet changes you can stick to.

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.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/2gdoo1F

A Nutritionist’s Tips for Eating Healthy While Traveling

I’ve traveled a lot lately, and have even set a new personal record with over a dozen plane rides thus far this year. I’ve been in airports with lots of options, and in others with surprisingly few — and figured out what’s worth buying and what’s a must-pack snack. Plan ahead by using my tips to BYO and make smart on-the-fly buys.

Pack small liquid-y snacks. Creamy snacks like yogurt and applesauce count as liquids or gels when you’re going through security, so buy them in snack-size containers smaller than 3.4 ounces, or pack your own in leakproof containers.

Try it: GoGo Squeez Strawberry Yogurtz, Mott’s Snack & Go Natural Applesauce, 2-ounce OXO Good Grips Mini LockTop Container

Scout a healthy breakfast. Omelets and oatmeal are good go-tos. Many terminals have Starbucks, which offers an oatmeal with little added-sugar — that is, if you skip the brown sugar packet that comes with it (the dried cranberries and cherries are already sweetened with a little sugar). Mix in the packet of nuts, then add a sprinkle of cinnamon. If you prefer fresh fruit, swap the dried fruit for a side of blueberries or a banana.

Pack your own munchies. By bringing a snack bag of healthy foods, you’ll be prepared and likely to save money. Good go-tos are fruit-and-nut bars (or your own homemade energy bites, like my Almond Pistachio Cocoa Bites). You can also tote along snack-size favorites.

Try it: Justin’s Classic Peanut Butter + Banana Chips, Gimme Organic Roasted Seaweed Snack Sesame, Pearls Kalamata Olives to Go!, Brami Sea Salt Snacking Lupini Beans

Hydrate! You might be parched if you wait for beverage service to roll through the aisles. So consider carrying an empty water bottle in your travel bag that you can fill once you’ve passed through security. And remember: Tea hydrates too. While most airlines serve only black tea, expand your options by packing your own tea bags (such as soothing peppermint tea) and asking for hot water on board. Fruits like pears, oranges and strawberries are also hydrating. Delicate berries hold their shape if you pack them in a hard-sided container, versus a plastic bag.

Bring your own mix-ins. Love hemp hearts, cinnamon or almond butter as a topping for Greek yogurt or oatmeal? Instead of leaving it to chance that you’ll find your favorites in an airport shop, plan ahead and bring them with you.

Try it: 0.9-ounce Manitoba Harvest Hemp Hearts, Tsp Spices, Barney Butter Almond Butter Smooth Snack Pack

Skip the salt. Airplanes tend to have lower humidity, which can lead to dehydration. Salty processed snacks like chips, as well as salted nuts, only help speed along that parched feeling while you’re on board.

Buy lunch or dinner before you board the plane. Chances are, options in the terminal will be healthier than the ones on the plane. And they’ll definitely be more customizable. At Washington, D.C.’s Reagan National Airport, for instance, you can build a Mediterranean bowl at Cava Mezze Grill. And you can order a custom-built vegan veggie burger at The Counter at Miami International Airport.

Amy Gorin, M.S., RDN, is a registered dietitian nutritionist and owner of Amy Gorin Nutrition in Jersey City. She’s a regular contributor to many publications, including ReadersDigest.com, Shape.com, FitnessMagazine.com, Dr. Oz the Good Life and Runner’s World — as well as WeightWatchers.com, where she was a longtime editor. She also pens a recipe-focused blog, Amy’s Eat List. 

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/2eWuNta

8 Healthy Food Trends to Watch Out For

This year’s Food & Nutrition Conference & Expo took place in Boston, where I got a firsthand view of the latest foods that you’ll be seeing at your local market. Here’s the inside scoop on eight of these trends.

Pea Protein
The hottest trend in protein comes from pea powder. Bob’s Red Mill sells Pea Protein Powder to add to smoothies, shakes and baked goods. It contains 21 grams of protein per serving and is gluten-free. Earth Balance has also released a Protein Peanut Blend, which is a combo of peanuts and pea protein. It provides 180 calories and 9 grams of protein per 2 tablespoon serving.

Healthier Vending Machines
PepsiCo showcased its new innovative vending machine at the conference. Hello Goodness (pictured above) is a temperature-controlled vending machine that offers healthier on-the-go snack foods like Smartfood Delight Popcorn, Sabra Ready-to-Eat Hummus Cups and Quaker Real Medley Bars. On the machine is a touchscreen that allows customers to find product nutrition info, food and beverage pairing suggestions, and an Apple Pay option. Several thousand of these machines have been placed in select health care, recreational, transportation, governmental, workplace and educational facilities.

FODMAP Foods
The FODMAP diet trend, though created for those with irritable bowel syndrome, has grown in mainstream popularity. Fody is a company that has created FODMAP-approved products, including marinara sauce, salsa and BBQ sauce.

Packaged Greens
Forget buying lots of separate vegetables. Eat Smart packages exactly what you need for a healthy salad in a simple kit. Eat Smart has salad kits (which include greens or vegetables and dressing) and salad blends (which include a blend of greens without dressing). Sweet Kale, a salad kit, contains kale, green cabbage, broccoli, Brussels sprouts, chicory, roasted pumpkin seeds and dried cranberries. Add your lean protein for a meal, or eat the salad as a starter during a busy weeknight.

Fermented Vegetables
Fermented foods are all the rage, and Farmhouse Culture is releasing a line of delicious fermented veggies, including Curry Cauliflower, Ginger Beets, Orange Ginger Carrots and Taqueria Mix (a combo of jalapenos, carrots, daikon radishes, jicama and onion), all available in 12-ounce pouches. These fermented veggies are certified organic and Non-GMO Project Verified.

Half-and-Half Sweeteners
Love the taste of honey but want half the calories? Truvia has come out with Truvia Nectar, which is a blend of stevia leaf extract and honey, to help balance sugar intake and reduce calories. Mix it into hot and cold beverages, drizzle it on yogurt or oatmeal, or use it in baked goods.

Watermelon Seeds
Watermelon seeds were trending last year at the Natural Foods Expo West in Anaheim, Calif., but now you can find these delicious seeds in bars. Go Raw just released protein bars in which the protein comes from the watermelon seeds. They are available in Dark Chocolate, Cinnamon Spice, Zesty Lemon and Mint Chocolate.

Squeeze Hummus
Sabra has taken hummus to a new level by packaging it in squeeze bottles as a spread. The idea is that hummus isn’t just for dipping, but rather it’s perfect as a condiment for eggs, chicken and grilled vegetable sandwiches. Flavors are Sea Salt and Cracked Pepper, Honey Mustard, and Garlic Herb.

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.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/2foi0Dx

A New Lawsuit Asks: Is Naked Juice As Healthy As It Seems?

It’s hard not to feel virtuous after downing a bottle of vegetable juice — like Naked Juice’s Kale Blazer. After all, it’s packed with nothing but leafy green goodness, right? Well, not exactly. In fact, the first ingredient in Kale Blazer is orange juice, and the third is apple juice. Which means that, even though neither of those fruits is pictured on the label, together, orange and apple juice make up a significant portion of the so-called green blend.

And that’s exactly why food industry watchdog group Center for Science in the Public Interest (CSPI) has recently filed a class-action lawsuit against PepsiCo (which owns Naked Juice) claiming that the company is misrepresenting the products’ ingredient profiles. The lawsuit alleges that consumers are being duped into paying high prices for premium, nutrient-rich ingredients — like kale, acai berries, mango and blueberries — when they’re really getting mostly inexpensive and not-as-nutritious orange and apple juices.

A statement from PepsiCo reads: “This is a baseless lawsuit. There is nothing misleading about our Naked Juice products. Every bottle of Naked Juice clearly identifies the fruit and vegetables that are within.” As an example, the Kale Blazer’s label does say that each bottle contains 5 3/4 kale leaves — a decent amount of green stuff. “And the company has to add the orange and apple juice in order to make the kale palatable,” reasons Lauri Wright, Ph.D., R.D., assistant professor of nutrition at University of South Florida, College of Public Health. “So in my professional opinion, Naked Juice is not misrepresenting itself.”

As to CSPI’s other claim, that the amount of sugar in a bottle of Naked Juice nearly rivals that in a can of Pepsi, Wright says: “Sugars are not created equal. Natural sugar (fructose) is more healthful than added sugar (sucrose) because it is metabolized slower, and being from fruit, it is packaged with many vitamins and minerals.” In other words, equating a pure fruit-and-vegetable-juice blend to soda isn’t really a fair comparison.

The bottom line: Don’t judge a juice simply by the picture on the front of the bottle. Be sure to read the ingredient list and the nutrients panel, then decide for yourself which juices are a smart — and nutritious — choice.

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

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/2ftLygG

9 Recipes for Hot Toddy Season

’Tis the season to cozy up with warm bevvies. But be careful: Many drinks are liquid calorie traps, as calories and sugar can get out of control. Enjoy these hot toddies for under 300 calories per serving.

Nonalcoholic

Mulled Cider (pictured above)
Mixing apple cider with cinnamon, allspice and cloves makes a delicious toddy that’s low in calories.

Ginger Spiced Hot Cocoa
There’s nothing better than a warming cup of hot cocoa on a cold day, especially with a touch of soothing ginger.

Orange Tea with Honey
Flavor your everyday tea with orange and lemon peels, which add a bright dose of cold-fighting vitamin C.

Mexican Hot Chocolate
This spin on hot cocoa uses Mexican chocolate and cinnamon.

Ginger Tea
Make your own ginger tea using fresh ginger and a sprinkle of cinnamon.

 

Alcoholic

Cranberry Hot Toddies
Vitamin C-rich tangerines and cranberry juice add flavor to this rum-filled, warming drink.

Mulled Wine
Winter spices + warming wine = a winning cold-weather combination.

Spicy Maple and Rum Tottie
This tea-based hot bevvie includes rum to spice things up!

Hot Ginger Toddy
Make your own ginger syrup to add to tea or to use in this bourbon-based, warming drink.

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.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/2fk5FAp

7 Healthy Ways to Turn Carrots Into Cake

Thanksgiving is right around the corner, which means our opportunities for sampling fresh baked goods are about to quadruple. If you’re choosing between a mammoth slice of cake festooned with buttery frosting and a modest piece of carrot cake, the carrot cake is clearly the better choice. Carrots are in peak season right now, and when used in baking, this vivid orange vegetable offers wonderful texture and natural sweetness. Still, the usual embellishments — chopped nuts, dried fruit, cream cheese frosting — all present opportunities for refined sugar and added fat to sneak in. So whether you prefer your carrots in cake, cupcake or muffin form, follow these six tips for turning your favorite carrot desserts into health-minded fall treats.

Use Whole-Wheat Flour
Whole-wheat pastry flour and pumpkin pie spice add great nutty flavor to Food Network Kitchen’s rustic Carrot Cake, while buttermilk and grated carrots keep the batter extra moist. Confectioners’ sugar and reduced-fat cream cheese yield a still-sweet, still-tangy frosting for very few extra calories.

Miniaturize Your Cupcakes
Giada De Laurentiis’ Mini Carrot-Apple Cupcakes are scaled down in size for portion control — but in every other way, they’re classic carrot cupcakes topped with just a touch of cream cheese frosting. Giada uses dark brown sugar, which has a lot of molasses flavor and adds depth to the sweet apples and carrots.

Refined Sugar? Hard Pass
Refined white sugar’s heyday is over. Besides, coconut sugar makes for the most-glorious, creamy meringue frosting. You’ll see for yourself when you try these Coconut Sugar Carrot-Banana Cupcakes with Coconut Sugar Meringue. It gives the topping a hint of salted caramel flavor, without requiring you to actually make any caramel.

Go Bare
Eliminate the frosting from the top of your carrot cupcake and you’re left with a tasty, fiber-packed muffin that would be perfect for a fall brunch. Food Network Kitchen’s Healthy Carrot Muffins are made with a mix of whole-wheat and all-purpose flours. You won’t need much added sugar; the grated carrots and crushed pineapple add naturally sweet flavor.

Go Gluten-Free
Nut meals, like the almond and ground coconut in these Gluten-Free Carrot Coconut Muffins, are always a safe bet for getting a moist texture and plenty of body without the batter becoming heavy. Here, soaked chia seeds and bananas also help produce a moist, cakelike muffin with a lovely, nutty flavor that’s perfect for breakfast.

Use Greek Yogurt for Texture & Tang
Whole wheat flour and Greek yogurt keep these Mini Carrot Cakes with Cream Cheese Glaze flavorful and moist while adding fiber and protein. Each cake gets one teaspoon of sweet cream cheese glaze — with far fewer calories than the multiple tablespoons of frosting piled onto your typical cupcake.

Swap Butter for Applesauce
Ellie Krieger’s Carrot Cupcakes with Cream Cheese Frosting are incredibly moist, thanks to the applesauce hidden in the batter. The applesauce also eliminates the need for a lot of oil. Here, there’s only a quarter-cup.

For more ways to enjoy carrots this season, check out these recipes from our friends:

The Lemon Bowl: Roasted Root Vegetable Soup
Creative Culinary: Carrot and Zucchini Quick Bread with Toasted Walnuts and a Cinnamon Nutmeg Glaze
Devour: 5 Gorgeous Carrot Recipes That Will Make You Eat With Your Eyes
Hey Grill Hey: Bacon Wrapped Maple Glazed Carrots
The Mediterranean Dish: Turmeric Roasted Carrots
The Fed Up Foodie: Carrot Cucumber Asian Slaw
Elephants and the Coconut Trees: Carrot Peas Pilaf
A Mind “Full” Mom: Vegan Carrot Soup with Spiced Peanuts
Pinch My Salt: Carrot Tomato Chipotle Soup
The Mom 100: Carrot, Cabbage and Kohlrabi Slaw with Miso Dressing
Taste with the Eyes: Baby Rainbow Carrots with Hazelnuts, Truffle, and Hollandaise
FN Dish: 6 Carrot Treats That Deserve a Spot in Your Thanksgiving Dessert Spread

from Healthy Eats – Food Network Healthy Living Blog http://blog.foodnetwork.com/healthyeats/2016/11/10/7-healthy-ways-to-turn-carrots-into-cake/

Sneaky Ways to Get Vitamin D

During this overcast time of year, the sunshine vitamin isn’t so easy to get. Adults need 600 international units (IU) of vitamin D daily. But many Americans (specifically, 3 percent of non-Hispanic whites, 12 percent of Mexican-Americans and 31 percent of non-Hispanic blacks) aren’t getting enough, according to a report by the U.S. Centers for Disease Control and Prevention. Vitamin D is important for muscle and bone strength, immunity and more — and come July 2018, a food’s vitamin D content will be listed on its label. Until then, this handy guide to food sources will help you get your daily requirement.

1 egg (41 IU): Earlier this year, the new 2015-2020 Dietary Guidelines for Americans gave us clearance to eat the whole egg, waving away concerns that the cholesterol in the yolk affects blood levels of cholesterol. So it’s good news that an egg’s vitamin D is in the yolk: A large egg contains about 7 percent of your daily need.

1 cup cremini mushrooms (3 IU): This amount will increase a lot, to 1,110 IU, when the mushrooms are grown while exposed to ultraviolet rays. UV-grown shrooms are usually listed as such on the label.

1 cup 1% fat fortified milk (98 IU): Most U.S. milk is fortified with both vitamin A and vitamin D — and a cup of the 1% fat version offers about 16 percent of your daily need. If you prefer orange juice, a fortified cup offers a tiny bit more (100 IU). Most of the food-based vitamin D in Americans’ diet comes from fortified foods.

6 ounces fortified yogurt (80 IU): This amount of yogurt offers about 13 percent of your daily need. Like milk, some but not all yogurt is fortified with vitamin D. You’re more likely to find fortified regular yogurt than fortified Greek yogurt.

3 ounces cooked farmed salmon (447 IU): Vitamin D is a fat-soluble vitamin, meaning it’s stored in your body’s fat tissues. So it makes sense that oily (aka fatty) fish delivers vitamin D. Three ounces of cooked farmed salmon offers about three-quarters of your daily need.

If you ate everything listed here in one day, you’d take in 669 IU of vitamin D, slightly more than your daily need.

from Healthy Eats – Food Network Healthy Living Blog http://blog.foodnetwork.com/healthyeats/2016/11/09/sneaky-ways-to-get-vitamin-d/

Dessert Deception: Apple Galette with Caramel Sauce

This decadent-looking dessert has a secret. It may look (and taste) like it would be laden with calories, and like it would be difficult and time-consuming to make, but neither is the case.

In fact, this gorgeous darling has only 309 calories a slice with the sauce. Its good looks belie the fact that you can make the apple galette in about 15 to 20 minutes of prep time, and make the caramel sauce by the time it comes out of the oven.

Ready-to-use pie crust dough is a big timesaver and works especially well for this recipe. (It’s generally sold in the refrigerated area near the dairy products, and can also be kept on hand in the freezer.) Simply roll it out thinner to make the dough easier to pleat and to ensure that the finished size of your galette is that of a pie.

As you peel and slice the apples, keep them in a bowl of cold water with a squeeze of lemon to prevent the apples from browning. Drain off the water before you proceed with the recipe.

This recipe makes a double batch of the salted caramel sauce, so use half and set the rest aside for later. (There will be no shortage of uses: You can spoon it over ice cream, angel food cake or any chocolate dessert.) If the sauce gets too thick as it stands, simply warm it on the stove or in the microwave.

The galette is best made far enough in advance of serving that it can cool a bit before slicing. The sauce may be made up to a week ahead and kept refrigerated.

Apple Galette with Caramel Sauce
Serves 8

Galette:
1 package ready-to-bake refrigerated pie dough (7.5 ounces)
6 medium Golden Delicious apples, peeled and thinly sliced (about 2 pounds)
3/4 cup sugar
1/2 teaspoon cinnamon
2 teaspoons apple jelly
1 egg, lightly beaten

Sauce:
3/4 cup sugar
1/3 cup heavy cream
1/2 teaspoon vanilla
2 tablespoons butter
1/2 teaspoon kosher salt

Preheat the oven to 425 degrees F. Line a baking sheet pan with parchment paper or coat it with cooking spray.

Working on a lightly floured surface, roll the dough out to a 14-inch circle. Transfer to the baking sheet pan. (The edges of the dough will fall off the sides of the pan.

Toss the apples with the sugar and cinnamon. Place the apples decoratively on the dough, leaving a 2-inch perimeter free all the way around.

Warm the jelly until it is smooth and spreadable; brush it over the surface of the apple slices. Fold the 2-inch edge of the dough in toward the center, pleating as you make your way around the circle. Brush the dough with the egg and place in the center of the oven. Bake 25 minutes, until the crust is golden brown.

Make the sauce: combine the sugar with 1/4 cup milk in a small saucepan over medium heat. Cook, stirring until the sugar is dissolved, for about 2 minutes. Allow the mixture to come to a boil and cook (without stirring) until the sauce begins to turn amber, about 6 to 8 minutes. Carefully tilt the pan to swirl the liquid until the sauce is light brown. Remove from heat and add the cream, vanilla and butter, stirring until the butter melts. Add the salt. The sauce will thicken as it stands.

Serve the galette drizzled with half the caramel sauce.

Per serving (1/8 of the galette and 1 tablespoon caramel sauce): Calories 309; Fat 11 g (Saturated 5 g); Sodium 201 mg; Carbohydrate 56 g; Fiber 3 g; Sugar 40 g; Protein 1 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.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/2fQDJoz

Lightened-Up Nachos

This Tex-Mex favorite can rack up the calories and fat rather quickly. Instead of ruining your healthy eating plan, use these tips to lighten up this popular appetizer.

Holy Nacho Calories!

Head to the Cheesecake Factory and order the Factory Nachos with Spicy Chicken and that’ll cost you 965 calories, 31 grams of saturated fat, 52 grams of carbs and 1,390 milligrams of sodium. At home, the numbers can be similar if you pile on chili, sour cream, guac and other calorie-laden toppers. Making your own allows you to control the ingredients and portions so you can enjoy the game while indulging in a lightened-up version.

The Base

With a plethora of chips hitting market shelves, you can now find better-for-you varieties that are made with whole grains and contain more fiber. Some chips to choose from include:

• Sprouted tortilla chips like Way Better Snacks Black Bean or Multigrain
• Bean chips like Beanitos Black & White Skinny Dippers and The Good Bean Sweet Chili
• Lentil chips like RW Garcia Lentil & Ancient Grains
• Chickpea chips like RW Garcia Chickpea & Ancient Grains

Remember, it’s still about portion size, so aim for 1 ounce (about 15 chips) per serving.

The Cheese

To lighten things up, choose a reduced-fat cheese, or to really get the taste buds flowing, combine a small amount of a flavorful cheese (like sharp cheddar or pepper Jack) with reduced-fat or part-skim cheese (like part-skim mozzarella). Aim for 1/4 cup of cheese per serving, which averages around 115 calories.

The Chili

If you’re drowning your nachos with meat, your best bet is to make your own lighter chili and add about 1/4 cup per serving or serve it on the side. A few lighter chili recipes to try include:

• Quick and Healthy Turkey Chili
• Three-Bean and Beef Chili
• Game-Time Chili

Additional Toppings

Other high-calorie toppings to be wary about include guacamole and sour cream. Some ways to lighten them up include:

• Using a reduced-fat sour cream
• Combining reduced-fat sour cream with nonfat plain Greek yogurt in a 50:50 ratio.
• Opting for salsa over guac, if possible. Salsa contains 25 calories per cup, which is much fewer than any guac. If you do choose guac, serve it on the side and aim for 1 to 2 tablespoons per serving.
• Serving the higher-calorie ingredients on the side

Other toppings that are much lower in calories and can be added in larger portions include jalapenos, chopped scallions, chopped cilantro, sliced olives and corn kernels.

This lighter Spicy Nachos with Fresh Pico de Gallo is the perfect recipe to try.

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.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/2eoIGzM

Nutrition News: Bubbles to Quench, Cranberry Effects Questioned, Benefits of Slow Eating

Slow … down
If family dinner with your kids sometimes feels like a race to the clean-plate finish line, nutrition educator Casey Seidenberg knows how you feel. Writing in The Washington Post, Seidenberg suggests explaining to your kids, as she has to her sons, the digestive ramifications of all that rushing: “shoveling our food creates all kinds of issues, such as indigestion, constipation, inflammation and malabsorption of nutrients, which can then contribute to larger health problems such as irritable bowel syndrome, arthritis and heart disease.” So it makes a lot of health sense to eat meals a bit slower, rather than wolfing them down. Take a moment to “cherish” the way your meal smells and tastes, she advises; then chew the heck out of it. “In this fast and furious world, any time to slow down together sounds awfully nice,” she says. Hard to argue.

Cran it or cran’t it?
That cranberry juice you drink to treat or prevent a urinary tract infection (UTI)? Quite possibly useless. Researchers at the Yale School of Medicine have published a study, in JAMA, that compared the effects of a capsule containing the equivalent – in potent components – of a 20-ounce serving of cranberry juice to a placebo. The women participating in the study were divided into two groups and followed over a year, receiving regular testing for the presence of UTI-related bacteria. “My findings point in the direction that cranberry products, when studied scientifically, are not able to show real benefit for UTI,” Dr. Manisha Juthani-Mehta, the Yale associate professor who led the study, told Time. On the other hand, if you’re really committed to drinking your cranberry juice, Juthani-Mehta says she doesn’t “see much down side, even if I don’t think the scientific evidence is convincing.”

Tiny bubbles
You’re thirsty. Should you reach for a glass of water that is lukewarm or cold? Flat or bubbly? Cold, carbonated water may be the winner when it comes to quenching your thirst, according to a new study published in the journal Plos One. To see how cooling and carbonation affected the perception of thirst, which is somewhat different from actual hydration, researchers fed toast with jelly to study participants who hadn’t eaten or drunk anything for 12 hours. They then had them assess their thirst and offered them their fill of one of several experimental beverages. People offered cold, carbonated beverages drank less than did those given room-temperature, noncarbonated beverages, but believed they had drunk more and satisfied their thirst. “These observations could explain the ubiquity of cold, carbonated beverages” – mineral water, seltzer, soda, beer – “throughout the world, and are consistent with the idea that these beverages quench thirst more efficiently and are, therefore, more rewarding to thirsty people,” the researchers concluded.

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

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/2fL9eAn

5 Healthier Ways to Spruce Up Brussels Sprouts

Brussels sprouts are a pretty divisive vegetable: You either love them or hate them. But developing a love of these cabbagelike little bundles really comes down to finding a preparation method that suits your tastes. Some eaters adore the nutty intensity of roasted whole Brussels sprouts. Others might prefer them deconstructed in a salad, or doctored up with nuts or bacon. Taking the time to find your favorite preparation method is well worth the effort, since Brussels sprouts can produce some of the easiest, most-affordable side dishes around. Here are a few renditions that you’ll definitely want to tuck away in your recipe book, especially with Thanksgiving right around the corner.

Winter Slaw
Similar to a coleslaw but so much lighter, Ina Garten’s autumnal side dish includes Brussels sprouts, radicchio and kale, which are all finely shredded and tossed in a lemon vinaigrette with dried cranberries and Parmesan cheese.

Balsamic-Roasted Brussels Sprouts
Ina uses balsamic vinegar as a sweet, syrupy glaze to balance the earthy flavor of roasted sprouts. The salty pancetta complements the nutty roasted sprouts and cuts out the need for an excessive amount of oil or butter.

Brussels Sprouts with Mushrooms and Ginger
A wok gives you the charred flavor you would get from roasting or grilling and the tenderness you would get from braising — but in half of the time. Although the intensity of the wok would overpower delicate seeds or nuts, the meaty, umami-rich mushrooms can certainly handle it.

Roasted Brussels Sprouts with Pomegranate and Hazelnuts
Picky eaters may turn up their noses at the sight of an all-green side dish, but they just might warm up to Bobby Flay’s gorgeous platter of roasted Brussels sprouts garnished with juicy pomegranate seeds and crunchy hazelnuts. This is definitely one to keep in mind when planning your holiday menu.

Kale and Brussels Sprout Salad
Tossed with a cheesy shallot-Dijon dressing, this healthy salad highlights two good-for-you green vegetables while offering toasted pine nuts for a welcome crunch. It’s important that the salad rest for a few minutes before serving so the kale and sprouts have a chance to absorb the bright flavors of the dressing.

For more ways to spruce up Brussels sprouts, check out these recipes from our friends:

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/2fz0q1m