Baked Vegetable Fries with BBQ Chili

Since I’m a dietitian, I guess you could say that I know a thing or two about healthy eating. I also know all too well that it’s not humanly possible to eat perfectly 100 percent of the time. After all, food is meant to be celebrated, and I refuse to turn down my mother-in-law’s perfectly fried homemade dumplings at Christmastime or a scoop of creamy cinnamon ice cream during the brutal Texas summer. Having said that, I do keep balance and moderation at the forefront of my mind. Saying “yes” every time I pass by an ice cream shop will only foster a poor habit. I’ve definitely been there.

During the winter months, it’s not ice cream I crave. Instead, it’s the stick-to-your-ribs comfort foods like thick and hearty chili that garner my attention. Poured over crispy fries? Even better! While I do find myself at a fast-food drive-thru (famous for its chili cheese fries) every once in a while, what I enjoy even more is making a huge batch to enjoy several times a week. After all, leftovers are my saving grace during busy weeks. Of course, the fact that I can control the quality and quantity of the ingredients I use is quite appealing as well! I know that my body thanks me, as grease doesn’t sit well in anyone’s body.

You can wrap yourself up in a cozy blanket and melt away the stress of the day with a warm bowl of this bold-flavored chili or smother it all over baked root vegetables. Either way, you are in for a heartwarming indulgence that you can feel good about eating!

For the fries, the amount of ingredients will vary depending on the size of the crowd you’re feeding. Preheat oven to 425 degrees F. Cut up your favorite root vegetables into similar-sized pieces (I used rainbow carrots, parsnips and sweet potatoes). In a bowl, drizzle the pieces with olive oil and sprinkle with salt. Toss to coat. Place on a baking sheet in a single layer (don’t overcrowd!) and bake at 425 degrees F for 15 to 20 minutes or until crisp-tender. Top fries with some BBQ chili and cheddar cheese. Return to oven and cook for an additional 2 to 3 minutes or until the cheese melts.

BBQ Beef Chili
Serves 4

Ingredients

• 2 teaspoons olive oil
• 1 medium onions, diced
• 3 garlic cloves, minced
• 1 tablespoon tomato paste
• 1 pound lean ground beef (at least 90% lean)
• 2 tablespoons chili powder
• 1 teaspoon cumin
• 1 can (15 ounces) tomato sauce, no salt added
• 1 cup low-sodium chicken broth
• 3 tablespoons BBQ sauce
• Salt and pepper to taste

Method

In a stockpot or Dutch oven on medium-high heat, add the oil, onion and garlic. Sprinkle with salt and pepper, and saute until onion gets tender and aromatic. Add the tomato paste and stir well. Add ground beef and break it apart. Stir frequently while cooking. Add the chili powder and cumin. Stir until evenly distributed. Stir in the tomato sauce and broth. Lower heat to a simmer and cook for 30 minutes, stirring occasionally. Stir in BBQ sauce. Cook for an additional 10 minutes.

Per serving: Calories 314; Fat 14 g (Saturated 5 g); Sodium 490 mg; Carbohydrate 19 g; Fiber 4 g; Sugars 11 g; Protein 27 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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The Year of the Ugly Fruits and Vegetables

Whether you call them surplus, excess, seconds or just plain ugly, these are the fruits and vegetables that usually go to waste because they’re not considered perfect. Over 6 billion pounds of produce every year is thrown away — that’s about enough to fill four NFL stadiums. With 50 million people in America being food-insecure, there is a way to help reduce waste and feed more people.

What Is Ugly Produce?

I discovered the term “ugly” fruits and vegetables at a Hidden Valley media event that took place at Tom Colicchio’s New York City restaurant Craft. Colicchio is a big advocate of using excess (or ugly produce) and gave a fantastic cooking demonstration. While I was eating Colicchio’s delicious food, the man across from me was explaining what ugly produce is. Some produce has cosmetic imperfections and may not have a size, shape or color that fits the criteria required by conventional retailers. The apples may be “too small” or the cucumbers have a “weird curve.” Instead of making it to your grocery store shelf, this healthy, tasty and nutritious produce is tossed!

Another reason produce may become surplus is when a grower may not be able to find someone to purchase the crop, or a retailer may overorder, leaving extra produce for the grower to sell.

Where Can You Buy It?

Evan Lutz, CEO and co-founder of Hungry Harvest, was on a mission to create a business that had impact. He decided to recover the surplus produce that would be thrown away and sell it in the D.C. and Baltimore area. Business is booming (he was on Shark Tank), and Hungry Harvest has expanded to Maryland, Virginia and Philadelphia, and is coming to New York City soon. Hungry Harvest has a waitlist of 3,000 people who want surplus produce delivered to their doorstep. I was lucky enough to receive a complimentary delivery of Hungry Harvest produce, and it was fresh, tasty and even better than most produce I pick up weekly at my local market. “Most people can’t tell the difference between store-bought and ours,” says Lutz. As the saying goes, don’t judge a book by its cover. It’s what’s inside that really matters.

Imperfect Foods is another seller of surplus produce, located on the West Coast. And if you grow your own and have too much (let’s say your peach tree just keeps on giving), instead of wasting it you can sell it on Ripe Near Me.

Keep Your Eyes Peeled

The idea of enjoying imperfect produce is becoming popular as more folks are trying to reduce food waste. Next time you see an imperfect apple, pear or orange, give it a try — it probably tastes better than you think.

Photo courtesy of Hungry Harvest

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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Boxed Versus Bottled Water

There’s a new type of packaging you may see your water come in — a box. But is drinking water from a box healthier than drinking good old bottled water?

Boxed Water

You can now find a brand called Boxed Water on store shelves nationwide. It claims to be free of chromium, arsenic, chlorine, fluoride and trace pharmaceuticals. It’s also free of methyl tertiary butyl ether, aka MTBE, which the Environmental Protection Agency is still investigating for potential health risks but which currently can be found in very small regulated amounts in drinking water.

Boxed Water is purified with ultraviolet, carbon and reverse-osmosis filtration. The BPA-free box is made of mostly paper (76 percent) and is the same sustainable material used to make coconut-water packaging. Further, the boxes are shipped flat, making the shipping more efficient and helping reduce their carbon footprint. If you can’t find Boxed Water in your area, you can go to the website and order online.

There are several cons about Boxed Water. First, fluoride is added into tap and some bottled water to help prevent deficiency, so you’re missing out on that with the boxed variety. Second, there’s currently no scientific evidence showing issues (positive or negative) about using boxed containers, so it is unclear whether they are 100 percent safe. Lastly, Boxed Water is rather pricey: A pack of 12 (500 milliliter) boxes, which can be ordered online, costs $21, bringing the cost per box to $1.75.

Bottled Water

Different sources of bottled water include mineral, spring and municipal (also called purified water). Some companies fortify their bottles with fluoride, which is beneficial if someone doesn’t drink any tap water. Bottles are easy to find at any store or vendor that sells beverages, and can be purchased cheaper in bulk (about 29 cents per bottle).

However, a 2008 investigation by the Environmental Working Group tested bottled water and found contaminants in every tested brand and concluded that the purity of bottled water isn’t there. There’s also the issue of carbon footprint, where plastic bottles have a larger impact. However, some bottled water companies like Poland Spring take the initiative to have one of the lightest carbon footprints, compared to the same-sized bottled beverages.

Healthy Eats Winner: Between these two, bottled water is the winner. Boxed is tough to find and is expensive. Until research shows that there are no health issues with boxed, stick with what has been working (for now, that is bottled).

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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Produce Picks: Pineapple

One of Christopher Columbus’ many discoveries during his voyages was the pineapple, found on Guadeloupe Island in the Caribbean. They are low-growing plants whose hundreds of tiny flowers become fruitlets that join around the core to form the fruit. Pineapple has many health benefits. Its significant amounts of bromelain, an enzyme, may help ease inflammation, aid in digestion and potentially even suppress coughs. Just beware if you eat the entire pineapple: Its acidity may leave you with a sore tongue!

Nutrients

One cup of raw pineapple contains 82 calories, 2 grams of fiber and 1 gram of protein, and it is an excellent source of vitamin C and manganese. Pineapple is also a good source of thiamin, vitamin B6 and copper.

Textures and Flavors

In its raw form, pineapple is sweet, fibrous and acidic. It functions beautifully, however, in condiments, in baked goods and even when grilled. Heat unveils its buttery, rich sweetness and helps to break down its fiber. In relishes and salsa, pineapple contributes a sweet, crunchy tanginess.

Its versatility lends itself to a variety of cuisines. Caribbean spices like cumin, chile, paprika, nutmeg and thyme add “kick” to balance with the sweetness of the fruit, while Central and South American cuisine incorporates chiles, fresh onions, cilantro and pork. American recipes like kebabs and grilled meats pair perfectly with the juicy fruit when it is added to marinades, as the acidity breaks down the meat and promotes charring on the grill. Pineapple simply grilled on its own is equally delicious.

Food Pairings:

Pineapple + coconut + macadamia nuts

Pineapple + other tropical fruits + bananas + strawberries

Pineapple + cilantro + jalapenos + spices (cumin, paprika, nutmeg, thyme)

Pineapple + vinegar + peppers

Pineapple + avocado + lime + honey

Pineapple + ham + hot mustard

Pineapple salsa, cooled (red bell pepper + jalapeno + tomato) + seafood

Pineapple + brown sugar + butter

Pineapple + coconut + hazelnuts

Recipes:
Healthy Carrot Muffins
Mango, Strawberry and Pineapple Smoothie
Mango Pineapple Juice
Mascarpone with Raspberry and Pineapple
Mini Pineapple Upside-Down Cakes

Through his book and blog, Death of the Diet, Jason Machowsky, MS, RD, CSCS, empowers people to live the life they want by integrating healthy eating and physical activity habits into their daily routines. You can follow him on Twitter @JMachowskyRDFit.

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News Feed: Organic Food, McD’s Kale Salad, Vacation Weight Gain

Organic may be a good deal

If you pay the premium for pricey organic food when you shop for groceries, you may wonder if it’s worth it. A review study just published online in the journal Nature Plants has concluded that when it comes to sustainability — as measured by “productivity, environmental impact, economic viability and social wellbeing” — organic food is definitely worthwhile.What’s more, organically farmed foods are not only better for the environment than conventionally farmed food, but also better for us. The research indicates organic foods have equal or higher nutritional value (containing more vitamin C and beneficial Omega-3 fatty acids and antioxidants, Time reports) and few or no pesticide residues.

Kale salad more caloric than a Big Mac?

When McDonald’s announced last year that it was adding a kale salad to its menu, it was hailed as a move toward healthier fast food. Not so fast. The chain’s “Keep Calm, Caesar On” salad of crispy chicken and Asiago Caesar dressing contains “real parmesan petals” and a lettuce blend that includes baby kale, which sounds good until you realize that it also contains 730 calories, 53 grams of fat and 1,400 milligrams of salt, CBC News reports, noting that actually has more calories, fat and sodium than you’d get if you ate a Double Big Mac. (And the Big Mac has more protein!) A McDonald’s spokesman suggested those who wish for a healthier salad may wish to skip the dressing and go for grilled chicken instead of “crispy.” Don’t say you weren’t warned.

A one-way ticket to “creeping obesity”?

Ah, vacation. It’s hard not to look forward to the chance to enjoy new and different food and drink. However, most of us can also look forward to gaining weight in what may lead to “creeping obesity,” a new study indicates. Researchers surveyed 122 U.S. adults between the ages of 18 and 65 who went on vacation for one to three weeks, and found that 61 percent of them gained weight while traveling, packing on just shy of an extra pound on average and in some cases gaining as much as 7 pounds. Study author Jamie Cooper, of the University of Georgia, believes drinking more alcohol may be partly to blame, and also warns that those pounds could add up. “Unless you’re diligent about weighing yourself before and after vacation,” Cooper said in a release, “usually you’re not going to notice a pound of weight gain.” And if you don’t know you’ve gained it, you’re less likely to make sure you lose it.

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

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Why Cacao Butter Should Be Your Valentine

What could be more romantic than the cold-pressed oil of a cacao bean — aka cacao butter? Maybe it’s the fact that cacao butter isn’t just an essential ingredient in chocolate, but also a healthy source of Omega-6 and Omega-9 fatty acids, antioxidants and, yes, mood-stimulating serotonin. Use cacao butter to make chocolate, or for melt-in-your-mouth cookie dough truffles and sexy raspberry chocolate leather.

Raspberry Protein Chocolate Leather (pictured at top)
Serves: 6

1/2 cup unsweetened raw cocoa powder
1/4 cup grass-fed collagen or protein powder
1/4 cup maple sugar
1/2 cup raw cacao butter, melted
1 teaspoon pure vanilla extract
Freeze-dried raspberries, for topping

In a small bowl, whisk together the cocoa powder, collagen and sugar. Whisk in the warm melted cacao butter and vanilla until smooth. Pour onto a parchment paper-lined surface and, using an offset spatula, spread evenly and thinly. Scatter some raspberries over it; refrigerate until firm, at least 2 hours or overnight. To serve, peel to eat.

Per serving: Calories 257; Fat 20 g (Saturated 10 g); Cholesterol 0 mg; Sodium 6 mg; Carbohydrate 17 g; Fiber 5 g; Sugars 11 g; Protein 5 g

Cookie Dough Truffles
Makes: 9

1 1/2 cups raw cashews, toasted
1 tablespoon raw cacao butter, melted
2 tablespoons maple sugar
1 teaspoon pure vanilla extract
1/4 teaspoon salt
1/4 cup dark chocolate morsels plus 1 cup, melted

Using a high-speed blender, process the cashews into meal, scraping down the sides if necessary, about 1 minute. Add the melted cacao butter, sugar, vanilla and salt; blend until combined, about 5 seconds. Transfer to a small bowl and let cool completely; stir in the 1/4 cup morsels. Using a 1 1/4-inch scoop, form cookie dough balls, place on a parchment paper-lined baking sheet and freeze until firm, about 10 minutes.

Place the melted chocolate in a heatproof bowl and submerge each scoop of cookie dough, turning to coat and shaking off any excess. Return to the parchment paper-lined baking sheet and let set, at least 1 hour. Repeat with the remaining frozen cookie dough scoops, reheating the chocolate as needed.

Per serving: Calories 284; Fat 20 g (Saturated 9 g); Cholesterol 0 mg; Sodium 67 mg; Carbohydrate 29 g; Fiber 3 g; Sugars 22 g; Protein 6 g

Chocolate-Salted Peanut Crunch Squares
Makes: 16

2/3 cup unsweetened raw cocoa powder
1/4 cup maple sugar
1/2 teaspoon salt
2/3 cup raw cacao butter, melted
1 teaspoon pure vanilla extract
1 cup unsweetened rice cereal
1/2 cup roasted salted peanuts, plus more for topping

In a medium bowl, whisk together the cocoa powder, sugar and salt. Whisk in the warm melted cacao butter and vanilla until smooth. Gently stir in the cereal and peanuts; pour onto a parchment paper-lined square mold and, using an offset spatula, spread evenly. Scatter some peanuts over it and let set overnight or refrigerate until firm, at least 2 hours. To serve, cut into squares.

Per serving: Calories 138; Fat 13 g (Saturated 7 g); Cholesterol 0 mg; Sodium 104 mg; Carbohydrate 8 g; Fiber 2 g; Sugars 4 g; Protein 2 g

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

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5 Chocolatey Reasons to Stay in This Valentine’s Day — Comfort Food Feast

Between pricey prix fixe menus and absurdly long wait times, dining out on Valentine’s Day is never what it’s cracked up to be. If you haven’t yet scored a reservation at that new brasserie people have been raving about, don’t sweat it. Instead, use the night as an opportunity to kick back with your date (or your best friend!) and toast Cupid’s handiwork with some homemade eats and a whole lot of chocolate. It might sound cliche, but this is the one day that we get a pass to indulge in all things sweet and chocolatey — so why wouldn’t we? Maybe you’re trying to avoid a post-meal sugar crash. We get that. But there are clever ways to tailor chocolate cheesecake, mousse and more for a romantic night at home.

Light, chocolatey and totally swoon-worthy, here are the definitive Valentine’s Day desserts you’ll want on your menu.

Chocolate Truffle Cheesecake (pictured at top)
The chefs at Food Network Kitchen replaced most of the cream cheese in a traditional cheesecake with one-percent cottage cheese, then added cocoa powder and just a touch of melted chocolate. The end result: a silky and deeply chocolatey dessert that’s perfect for sharing.

Malted Chocolate Pudding Cake
Straight out of the oven, this ooey-gooey pudding cake is like an arrow straight to the heart. Ice cream or whipped cream topping is nice, but this doesn’t really need it. The Dutch cocoa provides all the rich chocolate flavor of unsweetened cocoa powder without the bitter aftertaste.

Chocolate Angel Food Cake with Strawberries
Although this angel food cake is loaded with rich chocolate flavor, it manages to be light as air. Top each slice with a spoonful of fresh strawberries tossed in a little bit of sugar.

Dark Chocolate Mousse
When preparing this indulgent chocolate mousse, Ellie Krieger uses silken tofu to create creamy texture for far less fat than regular cream. For restaurant-worthy presentation, spoon the mousse into elegant glasses and top with some whipped cream and dark chocolate shavings.

Slow-Cooker Chocolate Fondue
Using a slow cooker for chocolate fondue means there is no need to worry about burning the dip or having it go cold on you. But be warned: This dish is only as healthy as its sides, so choose wisely. Fresh fruit, like strawberries and pineapple, make wonderfully and low-calorie dippers.

For more chocolate treats to make and share on Valentine’s Day, check out these recipes from our friends:

Feed Me Phoebe: Dark Chocolate Vegan Truffles with Matcha Green Tea
Creative Culinary: Chocolate Pecan Tart from Chef François Payard
The Hungry Traveler: French Salted Caramel Chocolate Tart
Dishing with Divya: Rock Truffles
Elephants and the Coconut Trees: Easy Chocolate Fudge – 2 Minute Microwave Recipe
In Jennie’s Kitchen: Devil Dog Cupcakes
Napa Farmhouse 1885: Homemade Chocolate Sauce
Red or Green: Chocolate Spice Bark With Sea Salt
The Mom 100: Chocolate Banana Cake
Taste with the Eyes: Chocolate Pots de Creme with Passion Fruit
Swing Eats: Nutella Panna Cotta
FN Dish: 5 Chocolatey Treats Better Than a Box of Store-Bought Truffles

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