Pomegranate, 3 Ways

Popping pomegranate seeds right into your mouth, with their refreshing burst of juice, is satisfying, but these little gems also add a wonderful tartness to both savory and baked dishes. In these recipes, we use them to brighten up a turmeric-spiced pistachio pilaf, a ketchup-laced veggie burger and a warm, cinnamon-y apple crisp topped with an almond-oat crumble.

Pomegranate-Pistachio Pilaf (pictured at top)
Serves: 6

1/3 cup green French lentils
1 tablespoon olive oil
1/2 medium onion, chopped
1 carrot, finely chopped
1 stalk celery, finely chopped
4 ounces Italian sweet or spicy sausage (optional)
1 cup brown basmati rice
1/2 cup shelled raw unsalted pistachios, coarsely chopped
1 teaspoon salt
1 teaspoon turmeric
1 teaspoon fennel seeds
2 sprigs thyme
1 cup pomegranate seeds

In a small saucepan, bring the lentils to a boil in about 1 cup water; reduce the heat to low and let simmer until fork-tender, about 20 minutes.

In a pot, heat the oil over medium heat, and add the onion, carrot and celery; cook until the onions are tender, about 10 minutes. Add the sausage, if using, and cook, breaking up any clumps, until lightly browned, about 8 minutes. Stir in the rice, pistachios, salt, turmeric, fennel seeds and thyme; cook until the rice is opaque, about 3 minutes. Add 1 3/4 cups water and bring to a boil; cover completely and simmer over low heat until cooked, about 45 minutes. Remove from the heat and let steam for 15 minutes. Fluff with a fork and top with the pomegranate seeds.

Per serving: Calories 218; Fat 12 g (Saturated 3 g); Cholesterol 10 g; Sodium 605 mg; Carbohydrate 20 g; Fiber 4 g; Sugars 5 g; Protein 8 g

Veggie Burgers with Pomegranate Ketchup
Serves: 4

1 cup pomegranate juice
2 tablespoons maple sugar
1 tablespoon fresh lemon juice (about 1/2 lemon)
2 tablespoons olive oil
1/2 small onion, finely chopped
One 10-ounce container button mushrooms, stemmed and finely chopped
1 carrot, finely chopped
1 stalk celery, finely chopped
1 cup cooked brown rice
1/2 cup rolled oats
1/2 cup chopped walnuts
2 tablespoons all-purpose flour
Salt
4 multigrain English muffins, split and toasted (optional)
1/4 cup ketchup mixed with 2 tablespoons homemade pomegranate molasses
Fresh spinach leaves, for topping
Carrots, slivered, for topping
Pomegranate seeds, for topping

In a small saucepan, bring the pomegranate juice, sugar and lemon juice to a slight boil over medium-high heat. Reduce the heat to low and simmer until syrupy, about 30 minutes.

In a large pan, heat 1 tablespoon oil over medium heat. Add the onion and cook until softened, about 5 minutes. Add the mushrooms, carrot and celery; cook until the liquid from the mushrooms has evaporated, about 10 minutes. Transfer to a large bowl and let cool. Stir in the rice, oats, walnuts, flour and 1/2 teaspoon salt. Transfer to a food processor and pulse until coarsely combined. Add water, 1 tablespoon at a time, if necessary. Shape the mixture into 4 burgers.

Heat the remaining 1 tablespoon olive oil in a large pan over medium-high heat and cook the burgers until golden, turning once, about 8 minutes total. Arrange 4 English muffin halves on plates, if using, and top with some pomegranate ketchup, the burgers, spinach leaves, carrots, pomegranate seeds, more ketchup and the remaining English muffin halves.

Per serving: Calories 438; Fat 19 g (Saturated 2 g); Cholesterol 0 g; Sodium 326 mg; Carbohydrate 68 g; Fiber 11 g; Sugars 19 g; Protein 11 g

Pomegranate-Apple Crisp
Serves: 4

For the topping:
1/4 cup quick-cooking oats
1/4 cup almond flour
2 tablespoons maple sugar
1 tablespoon all-purpose flour
1/4 teaspoon salt
1/8 teaspoon ground cinnamon
2 tablespoons cold unsalted butter, cut into small cubes

For the filling:
2 large apples — peeled, cored and cut into small cubes
1 cup pomegranate seeds
2 tablespoons lemon juice (about 1 lemon)
1 tablespoon maple sugar
1/2 teaspoon ground cinnamon

Make the topping: In a small bowl, stir together the oats, almond flour, maple sugar, flour, salt and cinnamon. Add the butter and, using your fingers or a fork, combine until small clumps form.

Make the filling: Preheat the oven to 375 degrees F. In a small bowl, toss together the apples, pomegranate seeds, lemon juice, maple sugar and cinnamon; divide among four 1-cup Pyrex bowls and set on a baking sheet. Bake until bubbly and golden, about 45 minutes. Let set for 5 minutes before serving.

Per serving: Calories 235; Fat 10 g (Saturated 4 g); Cholesterol 16 g; Sodium 150 mg; Carbohydrate 37 g; Fiber 5 g; Sugars 26 g; Protein 3 g

Silvana Nardone is the author of the Silvana’s Gluten-Free and Dairy-Free Kitchen: Timeless Favorites Transformed and the founder of Cooking for Isaiah™ gluten-free and Paleo flour and stir-and-bake mixes.

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Slow-Cooker Vegetable Lasagna

Busy families, this lasagna recipe is for you. I crave the comfort of homemade lasagna this time of year, but I dislike the lengthy assembly time that often accompanies the dish. For equal taste with a fraction of the work, try a slow-cooker version instead.

The slow cooker makes the entire process really simple: no boiling noodles, no precooking the vegetables and no need to worry about making neat layers. While it may not have the same plated finesse as layered lasagna, it’s an easy tradeoff when prep time is less than 15 minutes.

You can use any vegetables you like; I choose peas, spinach, and zucchini for both flavor and ease. Because the slow cooker isn’t a perfect rectangle, you will have to cut or break the noodles so they’ll fit in a single layer, but don’t worry about making them perfect. Once cooked, everything will blend together into a cheesy, saucy bowl of pasta. Let the lasagna rest for at least 30 minutes before slicing. If you try to serve this while it’s still piping-hot, you will end up with something resembling lasagna soup as opposed to casserole lasagna. When the lasagna is cooled, you can slice it into individual portions, perfect for lunch leftovers the next day.

Slow-Cooker Vegetable Lasagna
Yield: 8 servings

4 cups marinara sauce
8 to 9 lasagna noodles (preferably whole wheat)
3/4 cup green peas, thawed if frozen
3 cups baby spinach leaves
3 cups sliced zucchini (from about 3 to 4 small zucchini)
3 cups part-skim ricotta cheese
3/4 cup shredded mozzarella cheese
Fresh parsley, for garnish

Lightly spray the inside of the slow cooker with nonstick cooking spray. Spread 1/2 cup marinara sauce on the bottom of the slow cooker, then add a layer of noodles (see above for notes on layering the noodles).

Cover the noodles with 3/4 cup ricotta cheese, 1/4 cup green peas, 1 cup baby spinach leaves, 1 cup sliced zucchini and 3/4 cup marinara sauce. Repeat with two additional layers of noodles, ricotta and vegetables; you will have three layers in all. End with a final layer of noodles, remaining marinara sauce and mozzarella cheese.

Cover with a lid and cook on high for 3 hours or 5 to 6 hours on low. Then turn the slow cooker off and let the lasagna sit for at least 30 minutes before serving. Allowing the lasagna to sit before serving lets it firm up.

Garnish with parsley and serve.

Per serving: Calories 479; Fat 14 g (Saturated 6.6 g); Carbohydrate 63 g; Fiber 5 g; Sugars 13 g; Protein 25 g

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

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How to Eat Like a Yogi

You can downward dog and chaturanga like a champ. But is your eating yogic? We’re not talking about the Ayurvedic, vegetarian eating plan that’s often associated with yoga. Rather, we’re encouraging you to bring the “spirit of yoga” to the table. This is one of the ways you do yoga “off the mat.” As you revamp your health routine this new year, consider yoga-fying your diet with these five tips.

Tune In to Cues of Hunger & Fullness
One of the best things yoga teaches you is how to get into and aware of your body. When it comes to eating, you can use that awareness to check in before, during and after a meal. How hungry are you before you start eating? Just a little? Ravenous? How full are you? Have you had enough, or have you eaten until you’re uncomfortably full?

Be Mindful
Eating mindfully is a lot of work! It’s easy to eat while distracted — whether you’re watching TV, looking at your phone or eating while multitasking. To be mindful means clearing those distractions and being intentional about eating. Set the table and take time to enjoy the food with your eyes and nose, as well as your mouth.

Don’t Judge
As you bring more awareness to your body and start noticing how and when you eat, observe without judgment. You’re just collecting information and learning more about yourself. Once you do that, you can start to adjust how you approach food, but there’s no point in just being judgy (e.g., “I shouldn’t have eaten that”).

Cultivate Contentment
Do this by being grateful for the food you eat and your body that carries you through life, rather than focusing on the “shoulds.”

Stretch Your Limits & Challenge Yourself
In a yoga class you learn to hold poses that are not necessarily super-comfortable so that you can learn how to ease into discomfort. In food, notice habits you’d like to develop, and approach them as challenges to practice: Start eating breakfast daily, or challenge yourself to buy and prepare new-to-you vegetables.

Kerri-Ann is a registered dietitian who writes on food and health trends. Find more of her work at kerriannjennings.com or follow her on Twitter @kerriannrd or Facebook.

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Pros and Cons of the Tom Brady and Gisele Bündchen Diet

Everyone is buzzing about this power couple since their personal chef revealed what the NFL superstar quarterback and his supermodel wife eat from day to day. Is this “super” eating plan all it’s cracked up to be?

The Plan
According to multiple reports, Tom, Gisele and their kids munch on a diet that’s 80 percent organic vegetables and 20 percent lean meats and wild salmon. Whole grains such as brown rice and quinoa are also part of the plan.

There are also some major diet no-nos, including white flour, white sugar, caffeine and dairy. Rumor has it that Tom avoids most fruits and that there are few or no nightshade vegetables (like tomatoes and eggplant) on their grocery list; fungus like mushrooms are also banned, for their potential to increase inflammation.

Pros
The benefits of plant-based diets are numerous. Eating a wide variety of vegetables and whole grains contributes substantially to fiber intake and can help reduce the risk of chronic diseases like heart disease and type 2 diabetes. Plant-based foods are also loaded with cell-protecting antioxidants and phytochemicals (plant chemicals that fight and prevent disease).

Any nutrition expert will tell you that cutting back on highly processed foods made from white flour and white sugar does a body good, and that lean meat and fish are top picks for protein intake.

Cons
Poor nightshade veggies are getting a bad reputation! Tomatoes and eggplant are loaded with antioxidants and vitamins, and there is little scientific evidence to support that they are pro-inflammatory or are harmful in any way.

This diet is also incredibly restrictive, and cutting out entire food groups (such as dairy) can leave you at risk for nutrient deficiencies, including bone issues from lack of proper calcium and vitamin D.

Let’s also not forget that it all sounds well and good to eat only organic foods and to chomp on culinary creations such as vegetable sushi and raw granola, but not everyone can afford these ingredients — and furthermore, not everyone has their own personal chef!

Bottom Line: It’s not about eating (or not eating) specific types of produce — it’s about sticking to a healthy eating plan that you actually enjoy for the long haul, plus kicking your own butt in the exercise department. Be inspired by Tom and Gisele’s dedication, but don’t think you must eat in this fashion to be healthy.

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

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Nutrition News: Healthier School Lunches, Coconut Oil, Juice Cleanse Details

School lunch success

School lunches get a bad health rap, but they may be getting better. A new study, published in JAMA Pediatrics, indicates that the Healthy Hunger-Free Kids Act, a 2012 federal law that aims to nutritionally boost school lunches by making whole grains, vegetables and fruits more available and requiring students to select one fruit or vegetable portion per meal, has prompted kids to consume more essential nutrients and fewer calories. The study’s lead author, Donna B. Johnson, a professor at the University of Washington’s School of Public Health, told The New York Times that the study proves the policy has “improved the quality of meals served to millions of children every day” and that “kids are healthier because of it.”

The truth about coconut oil

If the craze for coconut oil has left you confused as to whether it’s healthy or not, you have company. In response to a question from a reader hoping to gain clarity on the subject, The New York Times’ Well blog asked nutrition experts, who said that, despite the hype, the data doesn’t support the idea that coconut oil consumption carries health benefits. Plus, the Times notes, “Coconut oil is high in saturated fatty acids, and saturated fat has been linked to high cholesterol levels and heart disease.” Having said that, if you are going to eat it anyway, at least eat it in moderation and get virgin coconut oil, rather than the highly processed stuff. Processing pretty much strips coconut oil of the “good essential fatty acids and antioxidants” that come with the cholesterol-raising bad ones, the Times warns.

 

Juice-cleanse detox details

Speaking of health crazes, let’s move on to the juicy subject of juice cleanses, in which dieters seek to “detox” their bodies by consuming only fruit and vegetable juices (no other foods) for anywhere from a few days to a few weeks. Science is not behind the diets, Time magazine warns, advising readers to consult their physicians before attempting a cleanse. The magazine also explains what a person can expect from a juice cleanse, and it’s not all so good: You may find your metabolism slowing down (which is the opposite of most dieters’ goals) to conserve energy in response to reduced calorie consumption — plus, you may feel colder, more tired and weaker, and get headaches. On the bright side, by eliminating foods and then gradually reintroducing them, you may gain insight into which ones don’t agree with you. Still …

 

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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Hot Off the Press: The 2015 Dietary Guidelines

The long-anticipated 2015-2020 Dietary Guidelines for Americans was finally released to the public at 7 a.m., Thursday, Jan. 7. The nutrition world is buzzing about the modifications, additions and omissions that were made in this eighth edition of the Guidelines.

Since 1980, every five years the government has released a set of recommendations based of scientific evidence to help Americans eat a healthier and enjoyable diet. The latest version of The Dietary Guidelines isn’t so different from what has been recommended in the past. A healthy diet includes vegetables, fruit, whole grains, fat-free or low-fat dairy, protein (like lean meat, seafood, beans and nuts), and oils. It also limits sodium, added sugar, saturated and trans fat.

The Dietary Guidelines are neatly divided into five categories:

1. Follow a healthy eating pattern throughout your life.

• Everything you choose to eat and drink matters.
• How many calories you take in can help you achieve and maintain a healthy body weight and reduce the risk of chronic disease (like diabetes and high blood pressure).
• The foods you eat should fit together like a puzzle so you can get all the nutrients you need without getting too much of the “bad” stuff (like saturated fat) and enough of the “good” stuff (like vitamins and minerals) without going overboard.
• Fresh, canned, dried and frozen foods, can be included.

 

2. Focus on variety, nutrient density and amount.

• Choose different foods from each food group, as different foods provide a different panel of nutrients. For example, choose different colored vegetables (like dark-green spinach and orange carrots).
• Choose fruits, especially whole fruits (as opposed to those that are highly processed and may have sugar added to them).
• Select from a variety of proteins like seafood, lean meats and poultry, eggs, legumes (beans and peas), nuts, seeds, and soy products.

3. Limit calories from added sugars and saturated fats, and reduce sodium intake.

• Consume less than 10 percent of calories per day from added sugar (this does not include fruits and dairy foods where sugar is a natural part of the food, only sugars that are added to food).
• Consume less than 10 percent of calories per day from saturated fat like whole milk and butter.
• Consume less than 2,300 milligrams per day of sodium.

4. Shift to healthier food and beverage choices.

• It’s not only about what you eat that matters. The calories in beverages count too!

5. Support healthy eating patterns for all.

• A healthy eating pattern includes a variety of foods (listed above) and is adaptable based on a person’s food preferences, traditions, culture and budget.

A few other recommendations, or lack thereof, that should be highlighted:

• Previously, dietary cholesterol was limited to 300 milligrams per day. That recommendation no longer exists, though that doesn’t mean a free-for-all to consume cholesterol.
• Recommendations for caffeine and coffee were provided. The Dietary Guidelines state that if you do consume coffee, up to 400 milligrams per day of caffeine (equivalent to three to five 8-ounce cups) can be part of a healthy eating plan. If you don’t drink coffee, however, the guidelines don’t encourage you to start now.
• If you choose to drink alcohol, do so in moderation. This is defined as one drink per day for women and two drinks per day for men. One drink is defined as 5 fluid ounces of wine, 12 fluid ounces of beer or 1.5 fluid ounces of 80-proof liquor (like vodka or rum).
• The type of fat you choose matters. Plant oils, such as olive and peanut oils, and fat from avocado and olives are better for you. The Dietary Guidelines advise against the consumption of tropical oils like palm and coconut (yes, coconut!) oils.

The bottom line: There are many ways to incorporate the food groups into a healthy eating plan. You do, however, want to consume all the food groups listed so you can take in all the nutrients your body needs to be healthy.
Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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5 No-Brainers for Improving Chicken Soup — Comfort Food Feast

Ever notice how the end of holiday festivities coincides so spitefully with the onset of cold and flu season? All we can do is brace ourselves, dodge public door handles and stockpile our favorite soups to freeze and reheat as needed. Even if you’re trying to cut back on indulgences in the new year, you can (and should) find reprieve at the bottom of a steaming-hot bowl of chicken soup. Perhaps your recipe of choice involves buttery egg noodles, skin-on chicken and high-sodium stock — but there are plenty of ways to modify your broth and mix-ins without sacrificing the comforting feel of the original. Here are just five of the ways you can give this quintessential comfort soup a healthy makeover.

1. Use low-sodium broth.
Sodium is essential for nutrient absorption and digestion. It’s also the backbone of a good chicken soup — when used in moderation. Studies show that Americans currently take in almost double the recommended daily salt limit. This Slow-Cooker Chicken and Vegetable Soup (pictured at top) eliminates that worry with low-sodium broth.

2. Use boneless, skinless chicken breasts.
Homemade stock prepared with skin-on, bone-in chicken has long been touted as the key to excellent broth, but we think this Thai Chicken Soup does just fine without it. Boneless, skinless chicken breasts save a ton of calories (and prep time), and fish sauce lends a pleasant pungency. Finish your bowl with a refreshing squeeze of lime juice.

3. Introduce a new vegetable, spice or legume.
This Chickpea-Chicken Noodle Soup has it all: canned diced tomatoes for a rich yet low-fat broth, heart-healthy chickpeas — a welcome diversion from the usual trio of celery, onions and carrots — and even some cinnamon and cumin to add warmth and depth of flavor.

4. Use quinoa in place of pasta.
Die-hard noodle soup fans might be hesitant to give quinoa a try, but the nutritional payoff is so worth it. When simmered in chicken broth, these gluten-free seeds add a pleasant chewiness to Food Network Kitchen’s Chicken and Quinoa Soup — not to mention a boost of iron, protein and amino acids.

5. Or, use high-fiber beans instead of grains.
While whole grains certainly have their health benefits, nothing beats beans when it comes to fiber. For her Slow-Cooker Tortilla Soup, Melissa d’Arabian bypasses grains altogether in favor of budget-friendly black beans. The hearty texture is unmatched by most other chicken soups.

For more soups to cozy up to this winter, check out these recipes from our friends:

The Lemon Bowl: Slow Cooker Posole Rojo
Creative Culinary: Split Pea Soup with Carrots and Ham
Homemade Delish: Italian Cioppino Soup
Taste with the Eyes: Wintery French Lentil Soup with Beef, Carrots, Sherry Vinegar
Elephants and the Coconut Trees: Tomato Soup
Dishing with Divya: Roasted Cauliflower and Carrot Creamy Vegetable Soup
From My Corner of Saratoga: Pressure Cooker Chicken Tortilla Soup
Napa Farmhouse 1885: Roasted Red Bell Pepper Soup (in a slow cooker)
Red or Green: New Mexican Green Chile, Turkey & Posole Soup
The Heritage Cook: Creamy Cheesy Potato Soup (Gluten-Free)
In Jennie’s Kitchen: 14 Sensational Soups
Big Girls Small Kitchen: Winter Squash & Chickpea Ribollita
The Mediterranean Dish: Mediterranean Spicy Spinach Lentil Soup
The Mom 100: Spicy Thai Chicken and Rice Noodle Soup
FN Dish: Soup’s On! 5 Warming Must-Make Bowls

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