5 Spring Vegetables You May Not Know

Seeing the first glimpse of spring vegetables make their appearance at the farmer’s market this month is a welcome change from winter’s hearty abundance. While the usual suspects — bright pink radishes, tender asparagus spears, and bright green snap peas — are there, you’ll also find more unexpected options like fiddleheads, ramps, morels and more. While these vegetables aren’t as common, don’t be intimidated! Familiarize yourself with each of these unique spring market finds and ways you can use each in a fresh and flavorful spring recipe.

 

Fiddlehead ferns

Fiddlehead ferns are the coiled tips of a young fern; deriving their name from the resemblance to the decorative end of a fiddle. This unique vegetable has a grassy, slight nutty flavor that’s similar to asparagus. Try them lightly steamed or boiled, then finished with olive oil and lemon for a quick side dish. They can also be swapped into almost any cooked recipe that features asparagus or haricot verts.

Let fiddleheads take center stage by replacing them for the asparagus in this Healthy Roast Asparagus with Creamy Almond Vinaigrette.

 

Ramps

Also referred to as wild leeks, ramps are a member of the allium family along onion and garlic. This wild onion looks similar to a scallion but with larger, flat leaves. Ramps are more pungent than onion and garlic, but cooking them will mellow the flavor.

Try grilling them and adding to a spring pizza.

 

Morels

Morels are a cone shaped mushrooms with a honeycomb texture and a nutty, deep earthy flavor. While morels may be harder to find in markets (if you aren’t foraging for them yourself), they are worth seeking out for their unique taste and texture. As with other mushrooms, make sure they are free of debris and dirt by lightly brushing them with a dry pastry brush or kitchen towel before preparing.

Try fresh morels in this Mushroom and Barley Roasted Asparagus Salad.

 

White Asparagus

This ghostly pale vegetable is actually the same plant as green asparagus, but is grown in conditions that block out the sunlight. Without natural light, the asparagus is unable to produced chlorophyll, hence the white instead of green color. Taste wise, white asparagus is slightly sweeter and has a less fibrous stalk than the traditional variety. White asparagus can be used in any dish that calls for asparagus, but use a vegetable peeler to remove the bitter outer coat before preparing.

Try using them in this fresh Shaved Asparagus and Fennel Salad or simply roasted as a side.

 

Sorrel

Though sorrel is commonly regarded as an herb, it’s actually part of the buckwheat family. This leafy spring vegetable has a tart citrus-like flavor, a cross between tarragon and a crisp apple. Young sorrel is less tart and can be served raw in salads, made into sauces or steamed as a side dish. More mature sorrel is a stronger flavor and works well in creamy soups, sauces or stews.

Try using sorrel in place of basil in a pesto, like this blanched pesto or in this sorrel, pea and leek soup.

 

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.” 

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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Untangling the Facts About Instant Ramen Noodles

We know that instant ramen noodles — that cheap college-student staple — probably don’t qualify as a health food, but exactly how bad for us are they?

A 2014 study by researchers at Harvard School of Public Health found that women who ate instant ramen noodles at least twice a week were at a 68 percent higher risk for metabolic syndrome – a group of conditions including elevated blood pressure, cholesterol and blood sugar; obesity and other factors that increase the risk of heart disease, stroke and diabetes. So, you know, not good.

“Instant ramen is notoriously high in sodium,” explains Michelle Dudash, RDN, Cordon Bleu-certified chef and author of Clean Eating for Busy Families, noting that some brands contain 72 percent of the daily-recommended sodium limit per package.

The packaged noodles are also made with refined grain flour, fried in palm oil, and are hardly redeemed by the teensy bit of dehydrated vegetables they contain. Consequently, Dudash puts them squarely in the “unhealthy food” category. But, she adds, “one of the leading brands of instant ramen noodles offers a 35-percent-less sodium option, so that is a move in the right direction.”

While Dudash says it’s OK to eat instant ramen on the occasional camping trip or sick day, in general, it’s not something she suggests routinely chucking in your shopping cart at the grocery store. And in the rare instance that you do indulge, she suggests restricting consumption to only half the package, sticking to varieties that are lower in sodium, and boosting the “health” factor by adding your own ingredients, such as sautéed vegetables or a lean protein, such as chicken or edamame.

By and large, though, “You’re much better off buying a can of soup filled with vegetables, whole grains, and lean protein like beans or chicken,” Dudash says. “Or if you’re craving a bowl of Asian noodles, boil some brown rice noodles or buckwheat noodles, pour some reduced-sodium or homemade broth on top and add sautéed vegetables and edamame.”

Good to have our tangle of noodle knowledge set straight.

 

Amy Reiter is a writer and editor based in New York. Her work has appeared in publications including The Los Angeles Times, The New York Times, The Washington Post, The Daily Beast, Glamour and Marie Claire, as well as 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.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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My Dream Kitchen

When the husband and I moved to Ann Arbor, I never thought I’d get the opportunity to design my very own custom, dream kitchen from scratch! But when we started searching for a house, we came across a property that was still under construction: the foundation had been poured and some of the frame was […]

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Penne with Quinoa Lentil Meatballs (and a giveaway!)

I know what you’re thinking. Quinoa, lentil meatballs? Do they actually taste good? Print Penne with Quinoa Lentil Meatballs (and a giveaway!) Nutritional Info Per Serving (1/2 cup cooked pasta, 2-3 meatballs, 1/8 of the sauce and 1 tbsp cheese): 459 Calories, 14.9g Fat (3.2g Saturated), 770mg Sodium, 68g Carbs, 12g Fiber, 9g Sugar, 22g […]

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The Picky Eater Meal Plan (Week 5)

I hope you’ve all been enjoying my meal plans so far! As we head into this week, you might be noticing a pattern with how I cook and plan my meals: to ensure we get variety but also to make sure I don’t go crazy trying to cook every single day. As a full time […]

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Can The Mediterranean Diet Help Treat Depression?

Feeling a bit down? New research suggests that a Mediterranean diet can help treat depression. Now that’s cause for celebration! The study suggests that a diet rich in fruits, vegetables, legumes, whole grains and lean proteins may be able to treat major depressive episodes.

 

The study

The researchers followed 67 Australian individuals with a history of depression and poor dietary habits. Study participants were randomly sorted into two groups. One group received dietary intervention, consisting of 60-minutes of Dietitian-lead nutrition one time per week. The second group received social support, otherwise known as ‘befriending’ or spending time with another individual discussing neutral topics, like sports, news or music. In addition to the interventions, both groups were being treated with a mixture of anti-depressive medication or therapy.

The dietary intervention group learned about the importance of eating a Mediterranean diet, including 5-8 servings of whole grains per day, 6 servings of vegetables per day, 3 servings of fruit per day, 3-4 servings of legumes per day, 2-3 servings of low-fat and unsweetened dairy foods per week, 1 serving of raw and unsalted nuts per day, 2 servings of fish per week, 3-4 servings of lean red meats per week, 2-3 servings of  chicken per week, 6 eggs per week and 3 tablespoons of olive oil per day. They were also encouraged to reduce their intake of sweets, refined cereals, fried food, fast-food, processed meats and sugary drinks to no more than 3 per week.

After 12 weeks of the intervention, the dietary support group showed a significantly greater improvement on the depression rating scale than the social support group. In other words, the participants who received dietary support felt less depressed. This study is still preliminary, but it suggests that changing one’s diet may actually be a useful tool in treating depression.

 

Eat The Mediterranean Way

The Mediterranean Diet has long been promoted for its many health benefits. Not only may it help fight depression, but research suggests that eating like a Greek can improve weight loss, control blood sugar and reduce the risk of developing cancer, heart disease and dementia. Follow these tips to add more of the Mediterranean style of eating to your diet to reap the benefits.

• Use oil whenever possible, like in homemade salad dressings and marinades. Opt for oil instead of margarine or butter when roasting veggies or topping popcorn.
• Swap out chicken for fish two nights per week. Don’t get stuck in the boring old protein rut. Treat your family to an omega-rich serving of fresh fish.
• Add veggies to every plate—even breakfast. According to the USDA’s My Plate, every plate should consist of at least half fruits and vegetables. Since many of us don’t get that at breakfast, make an effort to add veggies to your morning smoothie, omelet or toast.
• Opt for whole grains. Luckily, the abundance of commercially available whole grains is at an all-time high. If you’re not in the mood for whole wheat bread or brown rice, try quinoa, oats, kamut, bulgur, farro, freekeh, sorghum or buckwheat.
• Go nuts! Replace the chips in your snack drawer with unsalted nuts. Walnuts are high in heart-healthy omegas, but any type of nut will do. Nuts are bit high in calories, so be cautious of the portion size—it’s usually about a handful or 20 nuts.
• Pick pulses. A group of superfoods made up of chickpeas, lentils, dry peas and beans, pulses are a great source of plant-based protein and fiber. Try Meatless Monday by swapping out your dinner meat for a protein-packed pulse.
• Herb it up. Mediterranean food is rich in flavorful herbs, like oregano, dill and basil. Add herbs to roasted veggies, soups and salads to reduce the salt and add big flavors.

 

Natalie Rizzo, M.S., R.D., is a media dietitian, food and nutrition writer, spokesperson and blogger at Nutrition à la Natalie.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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Southwestern Tofu Scramble with Black Beans

This week, I was trying to figure out the best way to use this block of tofu I had sitting in my fridge, since I had no other Asian ingredients to go along with it! And then it hit me: make a tofu scramble. Back in the day, the husband was skeptical of tofu “scrambles” […]

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Healthy Cooking Mistakes You’re Likely Making

Cooking more healthfully doesn’t need to be a painful task, but if you’re falling into these common traps you may be fighting an uphill battle. How many of these habits do you need to break?

 

You don’t measure high calorie ingredients

There is such thing as “too much of a good thing.” While there’s no disputing that ingredients like olive oil, nuts, avocado and nut butters offer healthy fats, inflated portions can lead to inflated waistlines. When each tablespoon of olive oil contains 120 calories and 14 grams of fat, and each cup of cooked whole grain pasta adds up to 200 calories, it’s important to measure out these ingredients to avoid a calorie overload.

 

You defrost meat on the countertop

Is it common practice for you to toss that package of frozen chicken on the countertop before you leave for work? This is a food safety nightmare waiting to happen. The drastic temperature shift from freezer to counter rolls out the red carpet for potentially harmful bacteria and foodborne illness. Instead defrost meat safely overnight in the fridge. Or if you’re in a time crunch, defrost in the microwave then cook immediately.

 

You salt before tasting

It’s reflex for most folks to sprinkle, the salt shaker before you dig in. But what if that meal didn’t need any extra seasoning? Salt is an important electrolyte and enhances the flavor of food. But since most Americans take in far beyond the daily allotment of 2300 milligrams per day (about 1 teaspoon), it makes sense to taste for seasoning beforehand. Don’t skip the salt, just season smart and experiment with herbs and spices to add flavor without extra sodium.

 

You don’t practice portion control

Many healthy recipes are low in calories per serving, but portioning out your meal still matters. It’s also imperative to recognize the different between a serving and a portion. A serving of food is a specified fixed amount that’s reasonable for the type of food. You’ll find designated servings on a food labels or within the dietary guidelines. A portion is the amount of food that’s right for you; this may be greater than or less than a serving.

 

You don’t read the entire recipe

Attack that pile of magazine clippings and bookmarked recipe web pages with confidence. Read the recipe in its entirety first to ensure you have all the ingredients, and all the steps are clearly mapped out. Nothing will sabotage a recipe like a surprise ingredient, utensil or cooking method you weren’t prepared for.

 

You forget about roasting

Create healthy recipes with nothing but an oven and a sheet pan. Roasting at high heat (around 400 to 425 degrees F) is a sweet spot for nutritious staples like vegetables and lean meats. Roasting develops depth and caramelized flavor, which can be totally different than other common prep methods.

 

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.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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The Picky Eater’s New Design!

Hi Everyone!! I’m thrilled to announce that, after months of hard work, my new blog design has finally arrived!! There are lots of awesome things I’m excited to share with you including: A whole section devoted to healthy kids, baby food recipes, tips on how to get your kids to eat their veggies, and kid […]

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Creative Ways To Use Dates

Growing up, I spent my summers in Israel, where dates were part of the daily diet. These days, I’m pleasantly surprised to see that this dried fruit has become mainstream in the States. I spoke with Colleen Sundlie, founder of The Date Lady, to ask for her tips for getting creative with this versatile, nutrient-packed fruit.

The History

This naturally dehydrated fruit goes back over 5,000 years, and is native to the Middle East. These babies require a hot, dry climate, and are grown in the Middle East, Africa, along with California and Arizona. You may be familiar with the Medjool variety, but there are numerous other varieties including Dayri, Halawy, Thoory, and Zahidi which may be found in specialty food markets.  Most varieties are about 1-2 inches long and have an oval shape with a single oblong seed inside. The skin is paper thin, while the flesh has a sweet taste.

Dates are green when unripe, and turn yellow, golden brown, black, or deep red when ripe. The sweet fruits are typically picked and ripened off the tree before drying. You can find pitted and un-pitted dates at the market.

The Nutrition Lowdown

One date contains 66 calories, 18 grams of carbs, 16 grams of sugar, and 2 grams of fiber. One date also contains small amounts of a multitude of good-for-you nutrients like B-vitamins, calcium, magnesium, and potassium. Dates are free of fat and cholesterol.

Dates also contain powerful antioxidants, including anthocyanins, carotenoids, and polyphenols. Eating a diet high in antioxidants has been associated with a reduced risk of diabetes, cancer, heart disease, and Alzheimer’s disease.  The soluble fiber found in dates can help lower the risk of high blood pressure and diabetes. A 2014 study published in the Journal of Nutritional Science found that dates may also help maintain bowel health and reduce the risk of colorectal cancer.

Getting Creative with Dates

So what have dates become so popular lately? “Dates are the perfect natural sweetener,” explains Sundlie. “They add deep complexity to the flavor profile, not to mention nutrition.” With the 2015 dietary guidelines capping added sugar at 10% of total calories, many folks are turning to natural sweeteners like dates to add flavor and depth to dishes. “People are just now really starting to catch on to the fact that dates have that deep, caramel complexity and amazing cooking and baking application opportunities. They are no longer getting confused with figs and prunes.”

The market has also gone beyond just dates. You can now find date syrup, date sugar, balsamic date vinegar, and chocolate date spread. All these products can help add sweetness to recipes using dates.

Here are a few ways you can get creative with dates in the kitchen:

1. Bake them: Add chopped dates to loaves, cookies, and muffins.

Recipe to try: Healthy Oatmeal, Date, and Chocolate Chunk Cookies

2. Stuff them: Stuff pitted dates with almonds or cream cheese for an easy appetizer

Recipe to try: Stuffed Sweet Dates

3. Roll them: Pulse in the food processor and mix with nuts and coconut flakes, or chia seeds to make protein-packed balls or bites.

Recipe to try: Honey-Almond Date Balls

4. Blend then: Instead of sweetener, add dates for natural sweetness in smoothies

Recipe to try: Banana-Coconut Pudding Smoothie

4. Mix into dressing: Try Sundlie’s own recipe (below) for salad dressing using date syrup.

Salad Dressing in a Snap (pictured above)
Serves: 6

1/4 cup date syrup
1/4 cup olive oil
1/8 cup balsamic vinegar
1/8 cup apple cider vinegar
1 tablespoon tarragon
1 teaspoon sumac

1/2 teaspoon black pepper
1/2 teaspoon red pepper

In a small bowl, whisk ingredients together and serve. Yield: ¾ cup.

Nutrition Information (per 2 tablespoon serving): Calories 121; Total Fat 9 grams; Saturated Fat 1 grams; Protein 0 grams; Total Carbohydrate 10 grams; Fiber 0 grams; Sugar: 0 grams; Cholesterol 0 milligrams; Sodium 7 milligrams

Recipe courtesy of Colleen Sundlie.

 

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.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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The Picky Eater Meal Plan (Week 4)

For this week, here is our dinner plan:  Monday: The Best Vegetarian Chili Ever! Tuesday: Use leftover chili as a topping for These healthy Nachos Wednesday: Healthy Asian Stir Fry with Tofu Thursday: Leftover stir fry Friday: Butternut Squash Soup –> I serve this with grilled cheese (2 slices sprouted wheat bread + 1 slice cheese, olive oil spray on the […]

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The Picky Eater Meal Plan (Week 3)

Over the years I’ve gotten lots of questions from all of you about what I eat on a weekly basis, how I meal plan, etc. And so I thought the easiest thing to do would be to just share what we are actually eating on a weekly basis and how we balance things out! Some […]

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The Picky Eater Meal Plan (Week 2)

Over the years I’ve gotten lots of questions from all of you about what I eat on a weekly basis, how I meal plan, etc. And so I thought the easiest thing to do would be to just share what we are actually eating on a weekly basis and how we balance things out! Some […]

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The Picky Eater Meal Plan (Week 1)

Hi Everyone! I’m super excited to announce the launch of my weekly meal plans. Over the years I’ve gotten lots of questions from all of you about what I eat on a weekly basis, how I meal plan, etc. And so I thought the easiest thing to do would be to just share what we […]

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Five Different Veggie Burger Recipes!

One of my favorite cooking experiments is to take a pretty simple/standard (boring) base, and dress it up with a variety of ingredients to make it feel fancy, gourmet and restaurant-quality! Veggie burgers are one of the easiest things to “dress up” because there are so many different things you can do with them. Note: I originally […]

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Start a Garden and Harvest the Health Benefits

As the weather begins to warm (March, you’re still planning to go out like a lamb, right?) and the first signs of spring tentatively peep out of the ground, many of us take our cue to start rooting around for our garden tools.

If you are not yet a gardener, why not make this spring the season you try out your green thumb? Even if you live in a city and have no yard at your disposal, you may be able to give it a whirl by finding a small plot in a community garden or even stashing a box on your windowsill. The rewards may include far more than whatever you manage to grow.

Studies have shown that gardening has all sorts of health benefits, from boosting your mood and improving your diet, to helping you stay fit and trim. So Healthy Eats reached out to Sharon Palmer, RD, a plant-based food and nutrition expert and the author of The Plant-Powered Diet, Plant-Powered for Life and The Plant-Powered Blog, to find out more.

 

How is tending a garden beneficial for your overall health? 

Gardening is good for your overall health in many ways. First of all, it is a form of physical activity that contributes to your overall physical fitness levels. Secondly, it can boost mood-enhancing hormones. Studies show that gardening can increase the release of serotonin, which has an anti-depressant effect, while decreasing the levels of the stress hormone cortisol. Thirdly, it can increase your exposure to health-promoting vitamin D levels we obtain from the sun. And fourthly, studies show that when you garden, you increase your consumption of healthy fruits and vegetables.

 

What are some of the benefits in terms of weight maintenance?

When you increase your physical activity, you can better balance your energy input and output to promote a healthier weight. Plus, when you increase your consumption of healthy plant foods, such as fruits and vegetables, you can promote a healthier weight. Plant foods are rich in fiber and nutrients for a relatively small calorie level, meaning you can feel satisfied with fewer calories.

 

How do you suggest people new to gardening get started?

The most important thing to do is to just get started! The USDA has some helpful gardening guides. Look at specific gardening recommendations for your region. For example, I live in Southern California and I need to get my plants into my garden before it gets really hot, so in March I am planting my vegetables. I also have different growing seasons and plants that do really well in my area: Cool weather is lettuces and greens, cabbage, cauliflower, broccoli; hot weather is peppers, eggplant, squash, corn, and tomatoes. You will learn a little bit more each year on what works the best. If you are new to gardening, first try a container garden — even a large pot. You can try vegetables starts rather than growing from seed if you are new to gardening. Try composting your leftover kitchen scraps as organic fertilizer. Harvest your vegetables when they are ripe for maximum nutritional benefits, and remember to use those nutrient-rich greens: broccoli and cauliflower leaves, turnip greens, beet greens.

 

What do you think is the most important thing for rookie gardeners to keep in mind?

People who grow vegetables eat more vegetables. And they enjoy them at their nutrient and flavor peak. In addition, gardening is the ultimate local food choice, reducing your carbon footprint. By gardening, you can fill your diet with a variety of whole plant foods — greens, lettuce, tomatoes, eggplant, peppers, basil, parsley, carrots, beets, cucumbers, squash and more. We know that a diet filled with these foods is linked with a lower risk of disease and obesity.

 

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.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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Market Watch: Radishes

Radishes

Grown throughout the world, radishes come in a surprising number of shapes, sizes, and colors, from the large, white daikon to the ping-pong ball sized red globe radish. They range in flavor too, from slightly peppery to seriously pungent. What they have in common is a satisfyingly crunchy texture and an ability to add fresh flavor to all sorts of dishes. Though they are in season all year long, they are at their peak from spring to summer. Look for them at local farmer’s markets, where you are likely to find varieties like the whimsically named French breakfast radish, an elongated red-skinned radish with a white tip and a mild flavor, striking black radishes that pack a seriously spicy punch, and gorgeous pale green watermelon radishes that reveal a hot pink interior once sliced.

 

Radish facts

Radishes belong to the cruciferous family of vegetables, and like cousins broccoli and cabbage, offer up a wealth of nutrition. They are particularly high in Vitamin C and contain fiber, antioxidants and phytochemicals called indoles, which have a detoxifying effect on the body. What’s more: radishes have only 20 calories in an entire cup.

Choose radishes that are firm and free of cracks or brown spots. Before refrigerating them, snip off the greens and place the red bulbs in a plastic bag. If the greens are still crisp and not beginning to wilt, rinse them and refrigerate them separately. Plan on using the leaves within a day or so, as they won’t stay fresh for long. The radish bulbs can be stored up to two weeks.

 

What to do with radishes

Most often, radishes lend their peppery flavor to salad and slaws. But it’s a shame more people don’t know just how versatile these veggies can be. While delicious raw, they also stand up well to cooking and even pickling. Roasting them at high heat intensifies their sweetness, all but erasing their spicy flavor and making them taste more like mild turnips. For a colorful springtime side dish, roast halved radishes and asparagus at high heat until tender and caramelized. Or try sautéing them briefly in olive oil with minced shallot and snap peas. For an elegant appetizer, forget the crudités platter. Instead, plunge French breakfast or Easter egg radishes in ice water, halve lengthwise and serve with pots of softened butter and flaky sea salt for dipping. And don’t forget the greens: Use them as you would spinach—toss them into a salad, stir into a soup, or sauté them with other greens.

 

Recipes to try

Main course:

Chicken, Celery and Radish Salad

Grilled Shrimp with Mango, Lime and Radish Salsa

Side dishes:

Roasted Radishes

Buttery Radishes with Honey and Chives

 

Salads & Slaws:

Mexican Radish Slaw

Sugar Snap Pea, Radish and Cucumber Salad Recipe

Snow Pea, Scallion and Radish Salad

Orange, Radish and Mint Salad

Pickled:

Pickled Carrot, Fennel and Radish Relish

 

Abigail Chipley is a freelance recipe developer, writer and cooking teacher who lives in Portland, Oregon.

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It’s Not Just You: Stress and Fat Are Linked

In times of stress, many of us turn for consolation to sugary, fatty, high-calorie foods. Macaroni and cheese? Meatloaf and mashed potatoes with extra butter? A massive hunk of buttercream-frosted cake? They don’t call them “comfort foods” for nothing.

“I often see unmanaged stress lead to overeating and binging with my clients,” says Kara Lydon, RD, LDN, RYT, author of Nourish Your Namaste e-book and blogger at The Foodie Dietitian. “When we push away our basic needs for self-care — relaxation, spirituality, fun, sleep — we wind up feeling overexerted, depleted and stressed and turn to food as a way to fulfill an unmet need. Overeating because of stress often leads to more stress and anxiety and it becomes a vicious cycle.”

Given that, the results of a recent British study that found a link between long-term stress and obesity may not come as much of a surprise.

The study, conducted by researchers at University College London and published in the journal Obesity, looked at hair samples representing about two months of growth from more than 2,500 men and women age 54 and over participating in the English Longitudinal Study of Ageing to determine the levels of cortisol, a hormone associated with stress, present in the hair. The researchers found that those with higher levels of cortisol, which plays a role in metabolism and fat storage, were more likely to be overweight or obese – to have a larger waist circumference, weigh more and have a higher body-mass index.

Although the study found only an association and not evidence of cause or consequence, the study is important in light of the dangers of excess abdominal fat, including heart disease, diabetes and early death, lead author Sarah Jackson, a research associate in the department of epidemiology and public health at University College London, maintains.

“I think the take-home message from our study is really to try and maintain awareness of healthy lifestyle habits during times of stress,” Jackson tells Healthy Eats. “When we’re stressed out we may find it more difficult to find the motivation to go for a run or resist unhealthy foods, and that’s when it is easier for weight to creep on.”

The study also underscores the need to find ways of curtailing stress or dealing with it in ways that don’t involve food, Jackson says.

Lydon agrees. She recommends that, when you feel compelled to binge or overeat in times of stress, that you pause and ask yourself the food you’re about to tuck into is really what you need. “Often times, taking a walk outside to connect with nature or taking a warm candlelit bath is enough to fulfill an unmet need and the craving subsides,” she says.

Because everyone is different, Lydon suggests making a list of non-food-related things that help you combat stress – and keeping them handy. “Things like yoga, deep breathing, meditation, going out with friends, coloring, venting to a loved one, or getting a hug can all release some stress,” she says.

And unlike that buttercreamy hunk of cake, a hug, while equally sweet, is calorie-free.

 

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.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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Diet 101: The Ketogenic Diet

The latest fad diet riding on the coat tails of the low-carb trend is the ketogenic diet. This nutrition plan has been around for ages, and has been effectively used in the treatment of epilepsy, but it’s also become popular to help folks shed pounds. Here’s what you need to know about this diet plan before you hop on another fad diet bandwagon.

About the Diet

This diet promotes low carb, moderate protein, and high fat intake touting health benefits such as weight loss and improved overall health.  It promotes an extremely low intake of carbs: about 30 grams per day. For the average American on a 2,000 calorie diet, this would be 120 calories of any type of carb per day. You can find carbohydrates in fruits, vegetables, grains, dairy, and legumes — which, when minimized in the diet, limits food choices dramatically. The distribution of macronutrients recommended is 5% carbohydrates, 25% protein, and 70% fat.

The fats recommended include both unsaturated like avocado and fatty fish along with saturated like whole milk, sour cream, and mayonnaise. Flour, sugar, and other such carbs are not recommended on the plan. Fruits are eaten in very small amount, low carb vegetables are recommended, and nuts in moderation.

The purpose of taking in so few carbs is to put your body in a state called ketosis. As carbs (AKA glucose) is the body’s primary source of energy, 30 grams of carbs runs out quickly forcing the body to utilize fat and some protein (or ketones made from fat) as a source of energy. When excess fat and protein is used for fuel, it creates an acidic environment in the blood, known as acidosis. Long-term acidosis can cause damage to your organs and is potentially deadly. While in this state, the body acts as if it is in starvation mode and other side effects include headaches, fatigue, irritability, and loss of muscle mass.

The Costs

Although this diet eliminates added sugars, the plethora of protein and fats can cost you a pretty penny (avocados and meat aren’t cheap!). Further, it’s very tough to follow a diet with a maximum limit of 30 grams of carbs, which is equivalent to 2 slices of bread.

This plan also eliminates many food groups, especially fruits and vegetables which have been shown to help lower the risk of chronic diseases like heart disease. The 2015 dietary guidelines found that 90% of Americans don’t eat the recommended amount of vegetables, while about 85% don’t eat the recommended amount of fruit. Eliminating most fruit and vegetables also takes away many important vitamins, minerals, and phytonutrients that can help keep you healthy in the long run.

Other huge costs include taste and sustainability of the diet. Eating loads of meat, cheese, and avocado can get boring without fruits, vegetables, grains, and nuts. Go ahead and try it for a few days, or even a week or two, and you’ll miss out on those other food groups in no time.

 

The Good

• The diet has been shown to be effective with those with epilepsy to help reduce the number of seizures. These folks are very carefully monitored by a physician.
• Added sugar is decreased dramatically

The Not-So-Good

• It’s a dangerous diet! Setting your body into ketosis can lead to increased acid levels in the blood, which has severe health consequences.
• The elimination of multiple food groups removes many nutrients the body needs to stay healthy.
• Many of the foods recommended are high in saturated fat, which can increase your risk of heart disease.
• It is tough to follow this diet at social events or when travelling, and isn’t conducive to a household filled with children.
• The meal plan isn’t tasty, and it’s extremely tough to sustain over a long period of time.

 

Bottom Line

Between the lack of nutrition, health consequences and lack of flavor, this is one diet plan that just isn’t healthy (or tasty!) to follow.

 

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.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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How a Playful Mindset Can Keep You Fit

When you’re a kid, you stay fit without even thinking about it. Turns out a playful mindset could be the key to staying fit. That’s why trainers are channeling their inner child when it comes to developing programs for their clients, incorporating kid-like activities like rebounding (think trampoline), jump roping and rock climbing.

“I remember as a kid, whether you lived in a city and walked to school or grew up in the suburbs and climbed trees, you were active without even realizing it,” explains Fayth Caruso, master rebounder trainer for Bellicon fitness equipment, who says activity was once built into our day and that the same playful mindset can be applied to adult fitness routines. “It’s more motivating to do a workout that’s fun. It also promotes endorphins in the body, which makes us feel happier,” says Caruso, who played on her friend’s trampoline growing up. “That brief moment of flight, defying gravity and weightlessness made me feel almost super human! Who doesn’t want to feel that?”

Bringing play back into a workout like rebounding can benefit adults on both a physical and psychological level. “Rebounding is good for the lymphatic system, which runs north and south in the body, which a bouncing motion stimulates, helping rid our body of toxins and waste,” explains Caruso. “It’s also easy on the joints, builds bone density, stimulates blood flow, improves digestions, increases cardiovascular endurance and improves balance and coordination — all important to keep us living healthier longer.”

Jumping rope —a challenging full-body workout that burns about the same amount of calories as an 8-minute mile run in just 10 minutes — has similar benefits. “My father was a professional boxer,” says Louie Antonio Antuna, an NASM CPT, behavioral change and fitness nutrition specialist. “He taught me how to jump rope at an early age. I remember when I won a jump rope contest in 4^th grade. I was hooked.”

The fundamental ingredient to jump roping? Timing. “Being able to move your upper body to whip the rope and repeatedly, successfully jumping over it requires the mind and body to be in sync. If your mind is elsewhere, you’re going to mess up,” explains Antuna. “Jump roping promotes a positive state of being because there’s a huge sense of accomplishment.” As a kid our mobility, flexibility and over all athleticism are all non-issues. As adults we have more limitations due to weight gain, lack of mobility and possibly strength.

Randi Alegre, director of coaching at The Cliffs Climbing and Fitness, believes having a good balance of play in a workout routine keeps things fun. “Play means creating games, which keeps exercise from becoming mundane and prevents burnout.” As a coach in a climbing gym, Alegre sees every level climber from kids and professionals to couples on date night. “Kids tend to be fearless and more focused, and they also have an incredible strength to weight ratio—all of which most adults need to train hard to develop.”

Without a doubt, fitness should be fun. If you dread what’s ahead, you’ll lack not only effort, but consistency. “Physical and mental stimulation promote a positive emotional response,” Antuna reminds us. “And we can all benefit from positive re-enforcement.”

Here are some tips to get started with these fun fitness routines.

 

Rebounding 

Basic Tips for Beginners

1. Don’t be shy about using a support hand bar.
2. Start bouncing first with your feet on the mat.
3. Just bounce! Don’t underestimate the health benefits of just bouncing.
4. Turn up the beat: Music is very motivating when bouncing, so put on your favorite 
playlist to get you moving.
5. Don’t set too many expectations. Start bouncing just 5 minutes per day, then set 
attainable goals.

Beginner Rebounding Workout

1. Step on your rebounder and find your best posture and alignment
2. See if you can balance with 1 foot off the mat, then try the other side
3. Begin a light bounce with your feet on the mat
4. Add some shoulder rolls back to wash away the stress of your day
5. Reach your arms to the side and begin tiny pumps up and down until your feet lift 
off the mat
6. Take a twisting bounce (detoxes the spine, good for the core)
7. Take an open/cross bounce (good for the inner thighs and leaning the legs!)
8. Finish up with a light jog and then begin to come back to the light bounce with your feet on the mat

 

Jump Roping

Basic Tips for Beginners

1. Use a slow rope to start (they’re usually heavier).
   2. Keep your elbows in tight.
   3. Your shoulders will move, but most of the action should be from the wrist.
2. When you jump, you should be just an inch or two from the floor. Land on your toes and jump back up as soon as they touch the ground.
3. Start off by trying for 10 turns at a time. Then as you get better, bump up your minutes incrementally.

Beginner Jump Roping Workout

1. Make 20 turns with the jump rope.
   2. Do 10 squats.
2. Do 10 push-ups.
3. Repeat this sequence 5 times.

 

Climbing

Basic Tips for Beginners

1. Breath when you climb. Everyone forgets.
2. Develop good technique. Your body will thank you later.
3. Don’t give up willingly. There’s more in you than you know.
4. Stay patient. Muscles get strong fast, tendons and ligaments not as much.
5. Try not to chase climbing route grades. Rather, focus on the quality of effort.
6. Stay cool and supportive. It’s the vibe.

 

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

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Chefs Share Their Strategies for Staying Healthy

Long, laborious hours over a stove and tasting dishes on the fly don’t exactly breed nourishment, but chefs know that sticking to a few easy healthy food habits can punctuate a demanding, exhausting industry with much-needed moments of calm and clarity.

Opening a restaurant (a grueling, all-consuming affair) leaves little time for sleep, yet alone sport. But a rigorous schedule didn’t deter Derek Stevens, who just unveiled Union Standard in Pittsburgh, from keeping to his ultramarathon training and Brazilian jiu-jitsu sessions. The disciplined chef/owner also took care to whip up healing ginger-turmeric tea amid round-the-clock planning and construction. “Turmeric root is an obsession of mine,” he says. “It is both an anti-oxidant and anti-inflammatory, which helps with any injuries I may have.”

Matt Jennings, chef/owner of Townsman in Boston, shed over 100 pounds after surgery and profound lifestyle transformations. Like Stevens, his non-alcoholic tipple of choice right now stars ginger, paired with organic apple cider vinegar, lemon juice, lemon zest and maple syrup. “I steep all the ingredients together with a bay leaf and drink it hot, or chilled over crushed ice. The kick in the vinegar and ginger is reminiscent of a cocktail, yet the health properties of all the ingredients are amazing,” he explains. Avid swimmer Ruth Gresser, chef/owner of Pizzeria Paradiso in Washington, D.C. and Alexandria, VA, relishes turmeric as well, but when mixed with garlic and cayenne in warm lemon water. Just as her father does, she begins her day with this pungent elixir. “He has been doing this for years, and his mother lived to be 100,” she says. 

Partaking in breakfast rituals is one especially appealing route for restaurant folks to peacefully segue into chaos. Every morning, Paul Berglund, executive chef of the Bachelor Farmer in Minneapolis, sits down to the same plate: whole wheat toast with peanut, cashew, or almond butter and honey alongside two eggs. This jolt of protein is complemented by chai, an attempt to curtail his intake of caffeine, which he points out, tends to “run kitchens.” Matt McClure, executive chef of The Hive at the 21c Museum Hotel Bentonville in Arkansas, runs three times a week to clear his head, but relies on an energizing breakfast, too. “I try to start out on a healthy foot with three soft scrambled eggs and a smoothie I make with bananas, yogurt, and fresh berries,” he says. A daily smoothie sets Michael Schwartz, chef/owner of Michael’s Genuine Food & Drink in Miami, right as well. “Five or six days a week I wake up at 5:45 a.m. and work out on an empty stomach,” he says. His post-gym reward? A cooling concoction of blueberries, whey protein, hemp seed, hemp milk, cocoa nibs, and sea salt “that keeps me going until about 11 a.m. when I get hungry.”

Mindy Segal, the pastry guru behind Mindy’s HotChocolate and Revival Bakery in Chicago, says having structure is key to maintaining a wholesome regimen. For example, she brings containers of fruits and vegetables to the restaurant and always stocks the fridge with romaine hearts to make a quick salad or wrap instead of regularly succumbing to caramel corn and hot fudge donuts. “I also have my trainer come into HotChocolate two days a week. It makes my workout more personal,” she adds.

On Sundays, Micah Wexler of Wexler’s Deli, the smoked meat haven in downtown Los Angeles and Santa Monica, embraces routine by heading to the Hollywood Farmer’s Market with his wife. Here, he gets far away from his beloved pastrami by loading up on “beautiful vegetables” that find their way into sugar and heavy carb-shunning home-cooked meals. Intermittent fasting is another of his feel-good tricks. “I eat my first meal around noon, my second around 8 p.m., and then I don’t eat again until noon the next day,” he explains. “It’s pretty in line with my lifestyle and it really works.”

Tuna salad, strewn with tomato, onion, peanut, and dried cranberry is Emma Bengtsson’s healthy go-to tradition. The chef of Aquavit in New York, who unwinds by participating in bachata dancing competitions, says the “simple but so good” tuna is what she cranks out when she’s feeling lazy. “I’m always on the go and don’t have a lot of time to cook for myself,” she says. “Best of all, I always have these ingredients at home and can eat this with a spoon.”

 

Alia Akkam is a freelance writer and former Food Network intern who covers the food, drink, travel and design realms.

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6 Ways to Use Spring Herbs as Healthy Greens

Little flecks of green parsley make plates look pretty, but antioxidant-rich herbs are more than just a garnish. Using handfuls of herbs instead of pinches can pack more nutrition onto your plate. Basil contains the antioxidant beta-carotene and may decrease the immune response to allergens. Mint has phenolic compounds with strong antioxidant activity, along with vitamin A, folate and potassium.

Here are easy ways to use big bunches of basil, mint, parsley, arugula and other herbs as healthy leafy greens.

Make classic herb sauces from around the globe

Pureeing fistfuls of parsley, cilantro, garlic, and olive oil is the basic recipe for the classic Argentinian steak sauce chimichurri; try it on our Dry-Rubbed Flank Steak. An Indian chatni or chutney contains similar ingredients with the addition of fresh mint like in Curry Rubbed Swordfish Steaks with Fresh Green Herb Chutney. Italian Blanched Basil Pesto includes bunches of basil along with parsley, olive oil and cheese. Liberally drizzle any or all of these zesty green sauces over eggs, vegetables, or whole grains.

Slice and dice up spicy salsas

The addition of tomatoes, mangos or avocados to the classic herb sauce makes for a colorful salsa. Cilantro combines with garlic, avocado and tomatillos in our recipe for Avocado Salsa Verde. When making pureed-style salsas, add another couple handful of herbs for extra nutrition, and to use up bits of herbs that may otherwise become food waste. Even a chunk-style Mango Salsa is delicious when the amount of fresh herbs is doubled.

Stir into steamy soups or pastas

When making hot dishes, add delicate herbs at the end of cooking to avoid limp, flavorless leaves. A whole cup of sweet basil is stirred into this Tomato Basil Soup. Our Zucchini Ribbon Pasta calls for over a cup of basil and parsley. Any pasta or soup recipe is a smart place to add extra herbs. Toss fresh chives or dill into canned soups or jarred pasta sauces to boost the antioxidant content.

Serve dinner on a bed of herbs

Practically any recipe that concludes with “sprinkle with parsley” can be served atop an herb salad of parsley, dill and arugula. A plateful of tender herbs is the perfect base for delicate seafood, like Scallops Provencal. Instead of rice, serve Chicken Piccata on a crisp herb salad.

Don’t toss fronds or leaves

Cooks often discard fennel fronds and celery leaves. Don’t! Fennel contains a significant amount of the antioxidant vitamin C; both fennel and celery have anti-inflammatory properties. Besides nutrition, celery leaves have a snappy flavor that adds tasty contrast to sweet apples in Waldorf Salad. Fennel fronds enhance dishes like Roasted Fennel with Parmesan with a fresh sweet-anise note.

Swap in an herb salad

Instead of a predictable green lettuce salad, serve a whole grain and herb salad. These salads use whole bunches of herbs and are a refreshing change of pace. Try our Quinoa Tabbouleh or Mediterranean Farro Salad.

 

Serena Ball, MS, RD is a food writer and registered dietitian nutritionist. She blogs at TeaspoonOfSpice.com sharing tips and tricks to help families find healthy living shortcuts. Follow her @TspCurry on Twitter and Snapchat.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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Q&A With Rebecca Scritchfield, Author of Body Kindness

Visit any bookstore and you will be bombarded with cookbooks and diet books that promise weight loss results in no time flat. But the author of Body Kindness, Rebecca Scritchfield, MA, RDN, HFS, is trying to change all of that with one simple concept: being kind to your body. In her new book, Body Kindness, Scritchfield urges people to ditch the crazy fad diets and treat their body with the love and respect it deserves. I was lucky enough to chat with the author and dietitian, and to get the inside scoop about her new book and the message of body kindness.

 

What prompted you to write Body Kindness?

I can trace it all the way back to being a teenager and reading the glossy magazines about how to look good in a bikini. I developed a mindset that you congratulate yourself for the foods you don’t eat and the way you look. For most of my life, I believed that health was about being in the best shape of your life and keeping a low weight.

I genuinely became a dietitian because I wanted to help people get healthy. Deep down, I always thought that was about weight loss. When I had my clients on my weight loss program, it reminded me of my own experience growing up. We would congratulate when pounds were lost, but they weren’t learning how to make better choices or take care of their bodies. I got frustrated because I wasn’t really helping develop long-lasting habits. When I had the opportunity to write a book, I wanted to focus on relinquishing the idea of trying to control your body and adopting what you can control — your habits.

 

The part of the book that resonated the most with me is that “bad feelings are good for you.” How will this book teach people that all feelings have a purpose?

When we feel negative emotion, it gives a signal that we are not safe. We kick into this running mechanism and we don’t want to feel it. When we don’t embrace negative emotions, we implement some way of avoiding them. Some people will numb their pain by comfort eating. But all emotions are there to tell you that you care about something. If you see that negative emotion as a sign that this is something that needs more attention to resolve, then you don’t need to run away from that emotion. You can now engage your rational brain and tolerate that negative emotion. Just breathe a little bit, let the feeling linger and then remove it.

 

I love that Body Kindness shares actionable strategies for combatting emotional eating. Can you share some of those tactics with Healthy Eats readers?

Emotional eating is a behavior that we learn. We teach ourselves that this is something that will make us feel better and it actually does work, in a sense. When we feel these intense emotions, we crave carbs because they create serotonin that helps you relax. It’s a tough situation because carbs give this release that we seek. But in the long term, it doesn’t work because we beat ourselves up the next day.

The number one way to combat emotional eating is to be aware of the behavior. This means understanding that it’s a learned behavior and you can unlearn it. The second you become aware, you are acknowledging that it’s not real hunger and setting yourself up with another choice.

When you feel emotional eating coming on, start with 5 minutes of deep breathing. Our breath is one of the reactions we can control, and it lowers our heart rate and blood pressure. If the breathing doesn’t work, do something else like looking at photos of people you care about. I love this tactic because it reinforces why you want to be kind to your body. Or, try doing anything with your hands, like knitting or sudoku. Sit with that urge without giving in.

 

How does the concept of body kindness fit into a culture where 2 in 3 adults are considered overweight or obese?

The one thing we know not to do is to diet and follow something that isn’t workable for the rest of your life. Diet is associated with depression and weight gain, and it’s a societal sickness that we overemphasize the weight rather than emphasizing the behavior. I advise the focus and attention goes to habits rather than weight loss. If you get better sleep and exercise regularly, you may notice that you are losing weight because you are taking better care of your body. If you improve your eating habits, you’re going to be much more likely to reduce your disease risk and your body may respond with weight loss. I suggest reducing the importance of weight loss and focus on creating behavioral patterns that are in line with someone who cares about their health.

 

Natalie Rizzo, M.S., R.D., is a media dietitian, food and nutrition writer, spokesperson and blogger at Nutrition à la Natalie.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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8 Quick and Easy Breakfast Recipes

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Breakfast.

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It’s the most important meal of the day, and can also be the most delicious meal of the day, but oftentimes it’s overlooked, eaten on the fly, or replaced with a can of Diet Coke.

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I always eat breakfast but I’m definitely a creature of habit – oatmeal being my go-to breakfast of choice. And while I do eat breakfast every day, I also love sleep. So on those days where eating breakfast conflicts with getting more sleep, it’s a hard choice to make!

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When I was in college, breakfast would spill over into lunch and everything would sort of blend together. When I was working in consulting and traveling all the time, a healthy breakfast was hard to come by because I didn’t have a kitchen at my disposal (hotel rooms usually don’t). And so I came up with these eight quick and easy breakfast recipes, all of which don’t require a kitchen – only a mini fridge, microwave and maybe a single serve blender.

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These options have made breakfast interesting, inventive and even gourmet, without taking more than 5-10 minutes to make in the morning. I hope you enjoy them as much as I do! And for those of you who don’t like a sweet(ish) breakfast, there are savory options here for you too.

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Breakfast Option #1: 0% Plain Greek yogurt topped with walnuts, a handful of berries (or sliced banana) and a light drizzle of agave nectar or honey (1 tsp)

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I like using Stonyfield Organic’s Greek Yogurt for this dish, not just because I love everything about the taste and texture of their yogurt, but also because I love the mission and vision for their company. Stonyfield has just become a certified B Corporation, joining a host of other companies in their commitment to social and environmental performance, accountability, and transparency. What is a B Corporation? B Corps™ are for-profit companies certified by the nonprofit B Lab to meet rigorous standards of social and environmental performance, accountability, and transparency. These companies are better for workers, communities and the environment.

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To celebrate joining B Corps™, Stonyfield wanted to spread the good word about some of the other companies who are members (Preserve, Pukka, Purely Elizabeth, Method, Pete & Gerry’s Organics, King Arthur), and help me create this yummy breakfast!

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I.I like

Breakfast Option #2: Steel cut or rolled oats oatmeal (made in the microwave with 1.5 times the amount of water to oats ratio), with 2 tablespoons of dried apricots (or if you have fresh fruit, use ½ cup fresh blueberries), 2 tablespoons of slivered almonds or walnuts and a splash of organic 1% milk or unsweetened almond or soy milk.

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Breakfast Option #3: Make a chocolate shake with bananas, frozen berries, cocoa powder and honey. Mix all in a single serve blender and drink!

 

Breakfast Option #4: 1 serving of low fat cottage cheese (about 100 calories) with either 1/2 cup blueberries or (for those who like something savory) with pepper and a side of sliced tomato.

Breakfast Option #5: Whole grain or sprouted grain toast topped with 2 sliced up hardboiled eggs served with a sliced apple or grapefruit

Breakfast Option #6: Whole wheat pita filled with hummus, 1 Tbsp fat free feta, arugula, sliced tomato, sliced red onion, and a drizzle of extra virgin olive oil; serve with a side of grapes

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Breakfast Option #7: 1 slice of whole wheat or sprouted grain bread with 1 Tbsp almond or sunflower butter + ½ sliced banana and 1 Tbsp honey drizzled on top

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Breakfast Option #8: 1 cup of whole grain cereal like Original Puffins, Kashi Heart to Heart or Fiber One with 1 cup 1% milk or 1 cup unsweetened almond milk or 1 cup unsweetened soy milk. Top with bananas and/or blueberries.

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To Boost Your Health, Spice Up Your Life

When we season our foods with spices, we tend to have flavor in mind. But herbs and spices have myriad health benefits. They can help us to cut down on salt and — since they are plant-based — spices may pack an impressive phytonutrient punch, with antioxidant, anti-inflammatory or even anti-cancer potential.

In fact, registered dietitian nutritionist Carrie Dennett recently compared your spice cabinet to “a natural pharmacy in your kitchen.”

So are some herbs and spices more potent than others? Yes, actually.

“Generally the brighter or darker in color, the higher the antioxidant content,” says registered dietitian nutritionist Serena Ball, MS, RD, who writes about food and nutrition at Teaspoon of Spice, as well as for Healthy Eats. “Think turmeric.” 

Ball advises health-minded cooks to keep spices such as cinnamon, cayenne and cumin on hand, as well.

“Several teaspoons of cinnamon a day could help increase insulin sensitivity in people who have diabetes,” she says.

Cayenne is a wonderful source of vitamin A (1 tablespoon provides 44% the recommended daily amount), and may even decrease your appetite and boost your metabolism, Ball says. But, she warns, if the pepper does help you burn calories, the effect is “probably minimal.”

Cumin, meanwhile, is a serious powerhouse: You can get 22% of the daily recommended amount of iron from a single tablespoon of cumin, Ball notes, adding that the spice “also has potential anti-inflammatory effects” and may even help the body battle bacteria, control blood sugar and stave off cancer.

To get the most health bang for your spice buck and preserve the “volatile” compounds in your spices, Ball recommends grinding your own or buying small amounts of pre-ground, jarred spices and using them quickly, since they oxidize rapidly.

She suggests looking for recipes online, and especially experimenting with Indian cuisine, which traditionally include cayenne, turmeric and cumin (a triple spice whammy). But feel free to branch out and add spices to all sorts of dishes, she urges.

“People think they have to follow a recipe. Nope!” Ball says. “You can almost always add more herbs or spices than the recipe-called-for amount to get more of the benefits.”

In other words, why not vary your routine? Spice of life and all …

 

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.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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Lily Kunin Makes Clean Eating Simple in Her Debut Cookbook

For health coach and blogger Lily Kunin, healthy eating is about what makes her body feel its best. This simple philosophy is the basis for her debut cookbook, Good Clean Food, in which Kunin proves that plant-based eating can be personalized to meet an individual’s needs. In it, you’ll find a bowl builder that will help you customize your perfect grain bowl, and a focus on how food can make you feel, as opposed to what meal you’re planning for. We caught up with the founder of Clean Food Dirty City to talk blogging, cooking styles and eating clean in the Big Apple.

 

Food Network: When and why did you adopt a plant-based diet?

Lily Kunin: I suffered from migraines and vertigo starting in high school, and for a period of about 5 years I had pretty severe symptoms. I tried everything from conventional medicine to alternative therapies and nothing really worked until one therapist said the problem could be my diet. And after some trial and error I gave up gluten, and for the first time in a few years, I felt symptom-free. That was when I connected what I was putting my body — food — to how it was making me feel. That said, I’m not completely plant-based. I eat a heavily plant-based diet, but I also incorporate some pasteurized eggs, wild salmon and grass-fed meats, too.

 

FN: How long have you been Instagramming and blogging?

LK: I started my Instagram, @cleanfooddirtycity, in 2014 as a photo diary for me. I didn’t even tell my friends about it. I would make recipes off the top of my head, take a picture and post it on Instagram so I could look back in a week and see what I made. It snowballed from there when people started asking for recipes and that’s why I started my blog with gluten-free and dairy-free recipes. I’ve recently started adding new natural beauty recipes and clean travel tips.

 

FN: How do you maintain a healthy lifestyle in a city that’s always on-the-go?

LK: I make it fun. In the early days when I moved to New York City, I lived next door to three of my friends from college and we got together every Monday to cook dinner together. Cooking with friends and family makes it fun. I’ve also learned to find places that are convenient for me to shop at and that are reasonably priced. I have access to farmers’ markets, too, which usually have high quality inexpensive options.

 

FN: How often do you cook at home?

LK: I cook at home almost every day, but I also travel a decent amount. I always try to make breakfast at home so I start out the day on a solid foot. There are so many great restaurants in in the city and I feel like it’s my job to research, so I like going to new places because that’s also how I’ll find inspiration, through traveling and eating out.

 

FN: What’s your go-to weeknight dinner?

LK: One of my favorite ones from the book is The Daily Bowl (recipe below) and that’s an easy last-minute weekday lunch or dinner. It’s a grain, bean, veggies, whatever I have in my fridge with some kind of dressing. I’ll make a big batch of dressing earlier in the week that I can use for the few days. And another one I’ll make is the red lentil earth curry. It’s really hearty and warming, and it’ll last a few days in the fridge.

 

FN: What snacks do you always have on-hand?

LK: I do a lot of sliced apples and I’ll drizzle some raw almond butter and honey and cacao nibs on those. Sometimes I’ll make a bunch of power balls: I have a recipe in the book for mango macarons and I have those with a cup of hot tea.

 

FN: Your book is structured by feelings as opposed to meal type. What’s the reason for that?

LK: I thought about it in the way that I look for recipes. In the winter, when I come home from a long day, I’ll be in the mood for something that’s going to make me feel warm and comforted. Or if I have a cold coming on, I need something healing. It also gets people thinking about what they put in their body and how it has an effect on how they feel.

 

FN: How would you describe your cooking style?

LK: I always have a discard bin, so I have big bowl I throw all my scraps in. I definitely try to clean as I go. I’ve become a lot better at this because you realize it makes your job a lot easier at the end when you want to clean up. One of my goals is to make my recipes simple for small kitchen cooks, and I try to limit the number of pans I use and make it easier on the cleanup, since I know lots of people living in city kitchens don’t have dishwashers.

 

FN: What do you always have in your pantry?

LK: Pasteurized eggs, tahini, lemons, some type of greens, some type of lentils and some type of grain. I love looking in my pantry to see what I can make from what’s there instead of running to the store. And sometimes that’s when I come up with my most creative dishes because it’s like forced creativity.

 

FN: Do you ever have (or need) a cheat day/meal?

LK: I don’t consider them to be cheat days or cheat meals. I have French fries in my diet. I don’t feel bad about it. I just make room for it. Knowing that I’m cooking for myself and feeling good and incorporating tons of healthy foods into my meals otherwise, there’s space for that.

The Daily Bowl (pictured above)

Serves 2

This bowl borrows its concept from the macroplate — a perfectly balanced serving of rice, beans, steamed vegetables, steamed greens, and sea vegetables in traditional macrobiotic cuisine. I call it the daily bowl because there is always a different grain or bean du jour in my kitchen; it’s also my go-to when I need to get back to balance. Here it’s served with black rice, mung beans, and fermented sauerkraut, but you can customize it to your liking. Sea veggies are rich in minerals and chlorophyll, which balance pH and detoxify the body. Hijiki and sea palm are two of my favorites.

Ingredients

1 cup (195 g) cooked black rice

1 cup (124 g) cooked mung beans (or one 15-ounce/425-g can white beans)

1 small sweet potato, cubed and steamed

2 cups (180 g) broccoli florets, steamed

1 bunch curly or Tuscan kale, stems removed, roughly chopped and steamed

1⁄2 avocado, thinly sliced

Top with: raw fermented sauerkraut, sea vegetables, microgreens, sprouts, hemp hearts, gomasio

(Miso-tahini dressing (recipe follows)

Green tahini dressing (recipe follows)

 

Method

Assemble each bowl by spooning in half the rice, beans, sweet potato, broccoli, kale, and avocado. Drizzle with 2 tablespoons Miso-Tahini dressing (recipe below), reserving the rest for another use.

 

Miso-Tahini Dressing

 

Ingredients

1⁄2 cup (120 ml) tahini

2 tablespoons miso

Juice of 1 lemon

Freshly ground black pepper

 

Method

Combine the tahini, miso, and lemon juice, along with pepper to taste, in a small bowl. While whisking, gradually add up to 1⁄2 cup (120 ml) water until you reach your desired consistency.

 

Serves 2 (using 2T dressing per serving); Calories 564; Fat 19 g (Saturated Fat 2 g); Cholesterol 0 mg; Sodium 304 mg; Carbohydrate 86 g;

Fiber 26 g; Sugar: 12 g; Protein 28 g

 

Recipes adapted from Good Clean Food by Lily Kunin.

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Cooking in Parchment Paper

Looking for a portion-controlled, mouthwatering meal that takes seconds to clean up? Try cooking in parchment paper, or as the French say it, “en papillote.” Although most French techniques have a bad reputation for being unhealthy (hello butter and salt!), cooking in parchment can be a light and flavorful, quick and simple way to cook. Here’s what you need to know to get started.

Why cook in parchment?

When you cook ingredients like fish, meat, veggies and herbs in a parchment paper packet, you’re steaming the ingredients inside using their own moisture — no added fat required. Plus, there’s no need to dirty pans, so cleanup is as simple as tossing the paper in the trash.

The process

The French term for this cooking method comes from papillon, the French word for butterfly, since the paper resembles delicate butterfly wings when cut into a heart shape. You then layer ingredients on one side of the paper, fold the other side overtop, and crimp the edges to seal. (To get a visual on how to cook in parchment paper, check out this how-to.)

In addition to traditional parchment paper, you could use a plain paper bag, depending on what you’re cooking. Paper Chef also makes culinary parchment cooking bags available in stores nationwide. The packet becomes a single-serve portion to be served as a meal, making it easy not to overeat or nibble on leftovers.

And…voila!

You may see the packets puffing up in the oven as they cook due to steam building up inside. To open them, carefully cut into the packet or open the crimped edges with a knife to safely release the hot steam. (The puff of aromatic steam can be quite dramatic!) Once you’re done with your dinner, just toss the parchment paper and you’re left with minimal cleanup.

 

Recipes to try

6 Healthy Parchment Paper Dinners

Fish in Parchment with Citrus Reduction

 

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.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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Sugar Free, Raw, Vegan Chocolate Mousse

Hi Everyone! This recipe comes to you from my friend Sarah at Slickcoach. She has this awesome recipe for a raw chocolate mousse that’s guaranteed to satisfy your biggest sugar cravings! Thanks for sharing this recipe with us Sarah!

***

I really love experimenting with recipes. Particularly ones that consists of just a few ingredients, which you’ll more likely to have at home.

There is nothing like a mouthwatering chocolate mousse to boost your mood, am I right? Most of the recipes you’ll find online are loaded with refined sugar or are too complicated to make. That’s why I created a recipe which will blow your mind. It’s super easy AND super healthy. This mousse is going to be velvety, nutty and rich in chocolatey flavor.

One of the secret ingredients in this recipe is Tahini. Tahini is created from sesame seeds that have been soaked and crushed. It has a high concentration of healthy oils, filled with heart-healthy omega-3s. It gives the mousse a rich, nutty consistency that goes really well with the cocoa powder!

For my vegan raw chocolate mouse you don’t even need added sugar, because all we use is the natural sweetness of a banana – it’s the real deal. I throw in a bit of honey but that adds just a tiny amount of sugar per serving! This mouse is 100% raw, natural, free of refined sugar, gluten free and vegan. Hope you enjoy it!

Print

Sugar Free, Raw, Vegan Chocolate Mousse

Makes 6 servings. Nutritional Info Per Serving: 115 Calories, 4.6g Fat (0.5g Saturated), 4.1mg Sodium, 16g Carbs, 1.8g Fiber, 9.4g Sugar (only 3g added sugar from the honey), 4g Protein

Ingredients

• 1 block silken, soft tofu
• 2 large bananas (or 3 small)
• 2 tbsp tahini or almond butter (almond butter will be slightly sweeter
• 1.5 tsp unsweetened cocoa powder
• 1 tbsp honey

Directions

1. Blend all ingredients in a blender until smooth. Taste and adjust sweetness as needed.
2. Refrigerate for around 3 hours, ideally overnight.

3.1

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Recipe by: The Picky Eater, pickyeaterblog.com

About Sarah

Hi Everyone! I’m Sarah from Slickcoach. Slickcoach is a platform that helps you “replace your nutritionist!” at a fraction of the cost. We are an automated, intelligent, and simple diet planner for your goals – whether you want to gain muscle, lose weight, or simply be healthy. We don’t advocate any specific diet unless you need it for your health or really benefit from it (such as gluten free, lactose free, ketogenic etc). Based on our years of experience we create a meal plan that totally fits your needs. With us you’ll feel more satiated, energized and clearer than ever before. We want to share our knowledge about nutrition and health to help people reach their individual goals. It doesn’t matter if you want to lose body fat, gain muscle, improve your overall health or improve specific chronic or non-chronic diseases – Slickcoach will help you to reach your goals. Dieting doesn’t have to be hard. It’s actually pretty simple. If you’re in need for free nutrition, diet and workout advice, tips and simple recipes, just follow us on our Blog, Instagram, Twitter and Facebook.

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