Nutrition News: Papa John’s Ingredients, Good Fat, Creative Hydration Tips

A Healthier Slice

Chalk another one up for natural ingredients. Papa John’s will eliminate artificial ingredients and other additives from its menu items, it has announced. The move will cost the company about $100 million per year, Bloomberg reports. Last year the pizza chain removed monosodium glutamate (MSG) from its ranch dressing and trans fats from its garlic sauce; now it aims to eliminate 14 other ingredients, including corn syrup, artificial colors and several preservatives, many in the restaurants’ dipping sauces, by the end of 2016. The changes may affect some flavors, the company acknowledges, but Papa John’s, the third-largest pizza chain, behind Pizza Hut and Domino’s, is clearly trying to make good on its “better ingredients, better pizza” messaging.

So Long, Low-Fat Diet Fad

For years, we’ve been told that eating fat — all fat — is bad, that it will make us fatter and undermine our health. Now, though, the scientific thinking has changed. NPR’s The Salt explains that the consensus is now that it’s important to consider the type of fat you’re consuming. While saturated fat can boost your artery-clogging LDL cholesterol levels, monounsaturated and polyunsaturated fats — found in nuts, vegetable oils and fish — are actually good for you. So it’s best not to eliminate all fats, but to substitute the good kind for the bad kind — swapping pizza and cheese, say, for almonds and avocados.

 

Tips for Creative Hydration

Are you drinking enough water? Forty-three percent of us drink fewer than four 8-ounce cups a day, and while needs vary, according to the CDC, that amount generally falls shy of optimal consumption. Mashable points out that, while we should all continue to guzzle H2O, we can also hydrate by eating and drinking other healthy, water-containing foods and beverages. Such as? The site lists seven good options: watermelon, cucumbers, soup, tea, milk, celery and mixed leafy greens. Good reminder that there’s water beyond the bottle (or tap or fountain or cooler).

 

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

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Real Sweet: Bonfire Toffee Lollipops

“Primarily this is a book about flavor,” says Shauna Sever, author of Real Sweet, a cookbook that features over 80 treats made with natural sugars like coconut sugar, muscovado, turbinado, honey, maple syrup, agave nectar and more.

“I’m a baker who likes to experiment with technique, so I wanted to see how much I could really play with these sugars,” she continues. “You can make a lot of familiar things but get a different profile by swapping out the sugar, so I wanted to give people a book that was both a primer and a transition to natural sugars.”

Her kids were definitely part of her inspiration as she wanted them to be able to eat sweets but in a more natural, more wholesome sort of way. As time went on, she realized that she could make old-fashioned comfort foods with sugar alternatives as well, so the book expanded beyond family-friendly treats (though there is still a dedicated section for those, too).

“One of the biggest things I learned was that you have to respect the sugar, which is to say you can’t expect it to act like something it’s not,” says Sever. “You can’t use a liquid sugar in place of regular sugar; it’s two totally different things, science-wise (like how swapping agave into a cookie recipe just won’t give you the same crispy result as traditional sugar). My cookies use dark muscovado sugar and turbinado sugar, which are less refined cane sugars and will result in a better cookie.”

Even with sugar alternatives, the recipes are still treats. “This is a less processed way of eating, which is a direction that a lot of us want to move in.” she notes. “There are more whole grains and less processed sugars, so they are kinder to your body. I’m not one of those people who thinks you can fool yourself with dessert. I’d much rather have a tiny brownie made with the good stuff.” When she’s not eating sweets, she’s indulging in wine and cheese all day long.

And what will Sever be serving to her July 4th guests? Two favorites from the cookbook: ”Raspberry lemonade yogurt pops and a fruit crisp that’s sweetened with unsweetened apple juice concentrate. I really like doing things that celebrate seasonal fruit and natural sweetness, like Pavlovas made with a raw-sugar meringue.”

Bonfire Toffee Lollipops
Makes about 1 dozen 2-inch lollipops

3/4 cup turbinado sugar

1/3 cup unsulphured molasses

3 tablespoons brown rice syrup

6 tablespoons unsalted butter

1/4 teaspoon fine sea salt

1/4 teaspoon cream of tartar

1. Have ready a heatproof lollipop mold sprayed with nonstick cooking spray and fitted with lollipop sticks.

2. To make the toffee, measure all the ingredients into a medium heavy-bottomed saucepan. Place the pan over medium heat and stir occasionally until the butter is melted and the sugar has dissolved. Raise the heat to medium-high and bring the candy to a boil. Clip a candy thermometer onto the side of the pan and cook until the temperature reaches 285 degrees F. Immediately remove the pan from the heat.

3. When the candy reaches 285 degrees F, immediately (and carefully) pour it into lollipop molds with sticks in place. If the candy starts to firm up on you before you can get it all into the molds, simply place the pan back over a very low flame to warm it again. Let the candy harden completely before popping the lollies out of their molds. Wrap the lollipops in clear cellophane as soon as possible (air exposure will make them sticky!).

 

Per serving: Calories 136; Fat 6 g (Saturated 4 g); Cholesterol 15 mg; Sodium 67 mg; Carbohydrate 23 g; Fiber 0 g; Sugars 21 g; Protein 0 g

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Healthy Summer Entertaining Tips from Celebrity Caterer Peter Callahan (Plus Mini Caprese Tea Sandwiches)

Backyard barbecues and outdoor entertaining are in full swing just in time for Fourth of July celebrations. Hot dogs, hamburgers, and bowls of chips and dips are an easy fix for a summer fest, but there are plenty of easy ways to keep things wholesome and healthy when entertaining in the great outdoors.

We sat down with expert entertainer Peter Callahan, owner of the eponymous Peter Callahan Catering, to learn his best summer entertaining tricks, especially those with a healthy bent.

Healthy Eats: You are a powerhouse in the catering world, throwing events for some pretty big-name clients. Do you ever get stressed out?

Peter Callahan: The cobbler has no shoes. Sometimes you don’t treat your own parties as seriously as everyone else’s. It’s always about creating a list and doing it ahead of time. If I go off that routine, I can become the biggest amateur there is.

HE: What should one always keep on hand in case someone drops in?

PC: From a food perspective it’s great to have a cheese, have tomatoes that you can just rinse and throw Maldon sea salt on top. We go to Nantucket, so a really delicious thing we have is smoked bluefish pate and something crunchy to put it on, like cucumber disks. If you want to be real fancy-schmancy you can have frozen, cooked and peeled shrimp, and serve with cocktail sauce. Keep beer and wine chilled and a bottle of tequila handy.

HE: Any favorite non-alcoholic summery beverages?

PC: One of my favorite drinks is fresh lemon juice and a basil puree. It’s a great celadon green, and it tastes like summer.

HE: What are your must tips for summer entertaining?

PC: I like to do my entertaining outdoors and by candlelight, so I use hurricane glass around the candles so they don’t blow out. I serve food family style, and I make as much ahead as possible. I do all the salads. I’ll even sometimes grill ahead. A lot of grilled food is delicious at room temperature in the summer.

HE: What can you grill ahead?

PC: Steak and chicken are great grilled ahead. Fish does not grill ahead unless it is shellfish or salmon or tuna. White fish, striped bass running in local waters are not so great. Or halibut; they really need to be served warm. I also like salsas: diced tomatillos or diced mango, or a tomato confit. Things that are light or colorful go well served with the grilled items.

HE: What ideas do you have for feeding kids — say, at a pool party?

PC: Kids love everything frozen. They love frozen smoothies during the day, which are filling and refreshing, and you are getting fruit into their diets. Or homemade fruit popsicles. Kids love anything that is festive, so we take a cookie cutter and cut watermelon in shapes, put them on a stick — it’s much more fun for them. They also love a grilled chicken and just having good, local fresh things so they aren’t digging into chips or other things they should be staying away from. Roasting ears of corn is good too; kids love that.

HE: From a food safety perspective, how should a host manage food in hot weather?

PC: Number one is our back terrace is right off our kitchen, so we often have our buffet inside. But ice is the way to go if you need to have the platters outside, even in the shade. Find two platters of the same size, smash up ice, put it on one platter with a dishtowel draped over the ice, then put another platter on top of it. Fish and shrimp will stay cool.

HE: You’re famous for being the guy who started the whole mini-food trend. Was healthy eating part of the impetus?

PC: Everyone’s favorite is grilled cheese or cheeseburgers, but in their regular size we know that’s not something to do. When you shrink it down to bite size, you can have your favorite things in a healthy portion. One bite-sized cheeseburger is probably one-twentieth of the calories and fat content, since it’s one-twentieth of the size. All of a sudden the things that people love can be served at a party or a casual gathering.

HE: Any other healthy entertaining tricks up your sleeve?

PC: The other really great trick is instead of putting something in a bun, wrap it in Bibb lettuce, like a lobster roll put in Bibb lettuce, [or] grilled chicken wrap in lettuce. Anything you would put in bread, you can use lettuce.

Peter’s Caprese Tea Sandwiches

Makes 2 dozen

Caprese salad, that ubiquitous arrangement of fresh mozzarella, ripe tomatoes and basil leaves, is the “it” dish for all the Hamptons “it” girls. Served in a mini pita, it makes a beautiful, fresh and simple bite, which one client said “tastes like July.” Baby heirloom tomatoes offer a sweet, juicy flavor that works well with extra-luscious buffalo mozzarella and good-quality extra virgin olive oil.

Ingredients:
Twelve 2- to 3-inch mini pitas
2 ounces fresh salted mozzarella, cut into 1/4-inch cubes
1/2 pint grape tomatoes or baby heirloom tomatoes, halved (about 1 cup)
3/4 tablespoon extra virgin olive oil
1/4 teaspoon flaky sea salt, such as Maldon
1/2 cup fresh basil leaves, stacked, rolled and thinly sliced crosswise into ribbons (or 1/2 cup small fresh basil leaves)
Freshly ground pepper

Instructions:

1. Divide the pitas in half so you have 24 half-moon pockets.
2. Stuff each pocket with 3 to 4 pieces of mozzarella and set aside.
3. Place the tomatoes in a small bowl and drizzle with the olive oil. Add the salt and toss to combine.
4. Add some tomatoes to each pita pocket, and finish with a little basil and ground pepper.
5. Serve immediately.

Tip: Trader Joe’s mini pitas work especially well. They’re tasty and are the smallest we have found.

Serves 24 (per tea sandwich); Calories 52; Fat 1 g; Saturated Fat 0 g; Protein 2 g; Carbohydrate 8 g; Sugar: 1 g; Fiber 1 g; Cholesterol 1 mg; Sodium 111 mg

Kiri Tannenbaum is a graduate of Le Cordon Bleu Paris and holds an M.A. in food studies from New York University where she is currently an adjunct professor. When her schedule allows, she leads culinary walking tours in New York City and is currently at work on her first book.

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5 Frozen Treats for a Sweet Fourth — Summer Soiree

This Independence Day, in the spirit of our nation’s founders, Americans everywhere will be making choices — choices between burgers and hot dogs, iced tea and lemonade, or potato salad and pasta salad. Whether or not you strongly prefer one dish to the other, one item is ubiquitous come dessert time, when Americans everywhere will be savoring ice-cold treats. These five tips will help you prepare healthier ice cream, frozen yogurt, sherbet and more, whether served in a cup, on a stick, atop cake or pie, or in an old-fashioned cone. You definitely won’t want to miss any of these classic recipes and flavors when celebrating the nation’s birthday.

Build High, Not Wide
There’s nothing more American than a banana split, and these Healthy Banana Split Parfaits (pictured at top) deliver on all counts, with fresh bananas, strawberry ice cream, chopped walnuts, chocolate sauce and, of course, the signature cherry topper. This vertical version of the fountain classic is healthy for a reason: Gravity helps the ice cream melt into the fruit and nuts below, so you need only a small scoop per serving.

Miniaturize It
Another great option for guiltless splurging is to serve a classic banana split that’s been pared down in size. Exhibit A: Food Network Kitchen’s Baby Banana Splits. This comforting treat uses baby bananas, which keep the portion size in check. Once the bananas are roasted, top them with a scoop of ice cream (coconut works nicely) and chopped nuts.

Highlight Seasonal Fruit
Macerated strawberries meet rum, Greek yogurt, vanilla and citrus flavors in the Neelys’ bright and flavorful Strawberry Frozen Yogurt for just 2 grams of fat per serving. If you’re hosting a large crowd this Independence Day, be sure to plan ahead: Place your ice cream maker insert into the freezer a full 24 hours before preparing the frozen treat.

Try Healthier Mix-Ins
Food Network Kitchen puts a healthy twist on kid-friendly ice pops the form of these Healthy Chocolate Chia Pudding Pops. This recipe yields extra-fudgy results (despite the fact that each one contains only 180 calories), thanks to the combo of chia seeds and cocoa powder. Don’t have the patience to wait for the frozen version? No problem. The pudding tastes just as good at room temperature as it does frozen.

Swap Buttermilk for Cream
Sure, there’s some cream involved in making this Raspberry-Buttermilk Sherbet, but buttermilk is the true star here, imbuing every scoop with buttery flavor for fewer calories. Start by pureeing raspberries with buttermilk, then freeze the mixture in your ice cream maker for a deliciously sweet and tangy sherbet.

Check out these recipes from family and friends for a festive Fourth of July celebration.

Feed Me Phoebe: Red Beet Hummus Recipe with Lemony Yogurt
The Heritage Cook: Tangy Caprese Salad with Pickled Cherries (Gluten-Free)
Creative Culinary: July 4th Red, White and Blue Patriotic Poke Cake
Weelicious: Blue Corn Chip Crusted Fish Sticks with Red Pepper Coulis
The Lemon Bowl: 3 Steps to Perfectly Cooked Sweet Corn
Bacon and Souffle: Red, White and Blue Bark
Taste with the Eyes: Dessert for the 4th of July: Elderflower Berry Pavlova
Napa Farmhouse 1885: Best Ever Elk Burgers For The 4th of July
Red or Green: Roasted Sweet Pepper Salad
Elephants and the Coconut Trees: Heirloom Tomato Pie
In Jennie’s Kitchen: Summer Raspberry Sorbet
Homemade Delish: 4th of July Cheesecake
FN Dish: Portable Picks to Make and Take on July 4th

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Fourth of July Recipe Roundup

The Fourth of July is one of my favorite holidays. Outdoor parties, fireworks, great food, spending time with family and friends, my birthday (on July 5th) – it doesn’t get much better than that! Here are some of my favorite recipes for backyard get-togethers: they are healthy, light, summery, and absolutely delicious. Happy long weekend everyone!

** Starters and Sides **

Grape and Avocado Salad: Juicy grapes and creamy avocados make this salad filling, satisfying, and refreshing.

White Bean and Veggie Bruschetta: A great way to sneak in some extra veggies, sandwiched in between crispy bread and gooey cheese.

Red, White and Blue Potato Salad: A healthier twist on the classic potato salad, with 3 types of potatoes!

Healthy Guacamole: Your guests will devour this delicious dip.

Healthy Seven Layer Bean Dip: A bean dip that’s so addicting – you won’t be able to tell how good it is for you.

** Burgers and Sandwiches **

Southwestern Veggie Burgers: A healthier alternative to beef burgers, but I promise, you won’t miss the meat!

Kale, Garlic, and Caramelized Onion Paninis: Because grilled cheese needs to be dressed up once in a while.

Mushroom and Spinach Tartines with Roasted Garlic Spread: This creamy garlic spread becomes the base for open faced sandwiches, with a secret healthy ingredient that cuts calories but not taste!

** Dessert **

Cheesecake Bites: Little bites of heaven, and only 100 calories a piece!

Apple and Pear Crisp: Because it wouldn’t be the 4th of July without a fruit-filled dessert.

Carrot Cake: A lightened up version of the original that still has the classic cream cheese frosting.

Mini Apple Pies: Perfectly portioned treats that are super easy to make and are guaranteed to delight!

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Grilled Watermelon and Mint Salad

Dust off your grills and get out your red, white and blue: The Fourth of July is almost upon us. Since meat recipes are always available, why not be the rock star of this year’s Independence Day with a nutritious and patriotic dish? If you haven’t tried grilling watermelon yet, this is the perfect time to experiment. Not only will it showcase an extra layer of effort and love by the cook, but the heat makes this iconic summer fruit even sweeter and juicier. Combining watermelon with sweet and sour blueberries plus salty feta cheese, this spirited salad will proudly hold its spot on the table.

Mint is often added to plates as a garnish, but here it’s incorporated directly into the salad to really tie together all the different flavor notes with its fresh and aromatic qualities. I highly suggest making the salad right before serving and eating it shortly thereafter; otherwise, the salt from the feta will draw out too much water from the fruits and turn the salad into a less-than-appetizing soup.

So, this July 4, exercise your freedom to experiment in the kitchen, and let your red, white and blue salad shine!

Grilled Watermelon and Mint Salad
Yield: 3 to 4 servings
Total Time: 10 minutes

Ingredients:

10 (1-inch) watermelon spears
1 cup fresh blueberries
2 ounces crumbled feta
2 tablespoons coarsely chopped fresh mint (or basil) leaves
1 tablespoon balsamic vinegar

Method:

Preheat grill or grill pan to a very high heat. Brush watermelon slices with olive oil. Grill for about 2 to 3 minutes per side.* Cool slightly and cut into 1-inch cubes (makes about 3 cups). Add to a serving bowl with the rest of the ingredients. Toss to combine. Serve chilled.

*If cooking on a grill, leave the rind on the watermelon slices, as it will make them easier to maneuver with your tongs.

Per serving: Calories 127; Fat 4 g (Saturated 3 g); Sodium 177 mg; Potassium 55 mg; Carbohydrate 21 g; Fiber 2 g; Sugars 17 g; Protein 4 g

 

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

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10 Healthy Ways to Use Watermelon

There are few things better than the fresh crunch of a wedge of watermelon. But this summertime staple is more versatile than you might be giving it credit for.

In addition to being cool, refreshing and downright delicious, watermelon offers important nutrients, including vitamins A and C, plus potassium and fiber. It’s also a good source of the antioxidant lycopene. Enjoy it in both sweet and savory recipes.

Sweet
The tantalizing natural sweetness of this melon makes for divine desserts.

Watermelon Slushies (pictured above)

Raspberry-Watermelon Terrine with Blueberry Sauce

Gingery Watermelon Petit Fours

Savory
Mild flavor and big crunch makes watermelon a welcome addition to savory dishes as well, plus it contains a nice boost of low-calorie nutrients.

Jicama and Watermelon Salad

Fish Tacos with Watermelon Salsa

Tomato and Watermelon Gazpacho

Watermelon-Cucumber Salad

Drinks
Last, but certainly not least, are the watermelon beverages. Cocktails and mocktails can be infused with seasonal colors and flavors.

Watermelon-Strawberry Sangria

Watermelon and Cucumber Smoothie

Watermelon-Mint Water

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

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