5 Things You Didn’t Know You Could Do with Watermelon

It’s no surprise that watermelon is a healthy, hydrating and gorgeous looking summer fruit, but there are more uses for this melon than you might realize.

 

Tap It

With the help of a few power tools, turn a watermelon into a tasty adult beverage and a serving vessel. It’s one-stop shopping with a batch of this punch for 275 calories per serving.

Recipe: Watermelon Punch Keg (pictured above)

Grill It

A quick sizzle on the grill and cool watermelon makes a hot salad! Cooking also enhances the cell-protecting powder of the antioxidant lycopene.

Recipe: Grilled Watermelon Salad

Scoop It

Grab a bag of tortilla chips and call over the neighbors. If you thought tomato salsa was refreshing try this recipe on for size; your guests with beg for the recipe.

Recipe: Watermelon, Mint and Jalapeno Salsa

Pickle It

Dunk the flesh and the rind into a sweet and salty brine, you’ll cut down in waste and have a fabulous snack to show for it.

Recipe: Pickled Watermelon Rinds

 

Juice It

Got a ton of watermelon on hand? Get more mileage out of that fruit by juicing: the only equipment required is a blender and a fine mesh sieve. Use the juice for cocktails and smoothies; it can be also frozen or mixed with pectin and sugar to make a stunning watermelon jam.

Recipe: Watermelon Juice

 

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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6 Little Tricks to Prevent Vacation Weight Gain

With summer in full swing, I’m daydreaming about the travels I have planned for the season — including a couple of weeks in Europe — and about ways to make my travels healthier too. The tactic I’m using for part of my Europe trip: renting an apartment. This allows me to prep breakfast and even dinners — plus, I get the bonus of getting to cook with local produce! When my boyfriend and I were visiting the Pacific Northwest last summer, we whipped up the most delicious meal in our apartment rental, using mushrooms and huckleberries from a local farmers’ market.

 

To help you have the healthiest vacation possible, I rounded up top tips from my dietitian colleagues. I hope you put them to good use!

 

Load up on local produce. Hello, papaya and passion fruit! “Resort and cruise buffets are jam packed with fruits, vegetables, as well as lean protein options, which can help you feel full on fewer calories,” says Marisa Moore, RDN, owner of Marisa Moore Nutrition. “Fill up on those foods during your first trip to the buffet. If you’re heading to a tropical location, indulge in the abundant local fruits and vegetables, which are naturally nutritious and lower in calories.”

 

Pick your own fruit. “Looking for an activity that also happens to get you active and eating healthier?” asks Christy Brissette, RD, a spokesperson for the Blueberry Council. “Go blueberry picking on your vacation. It gets everyone outside for some fresh air and sunshine — and after you’re done with the fun of picking your own blueberries, you’ll have a low-calorie, nutrient-packed snack for the car ride.” Pencil a pick-your-own farm into your vacation schedule—you can pick raspberries, cherries, and peaches, too.

 

Plan in activity. “Walking is the best way to see a city,” says Moore. “In cities from New York City to Amsterdam, many hotels have bikes that you can borrow or rent to explore the city. If you’re enjoying a resort or community that has a shuttle or golf carts designated for getting around, walk or bike instead. Many resorts have free bicycles to check out and get from your room to the beach or other attractions.” Also go ahead and book a kayaking adventure or a dance lesson. “One of my favorite vacation memories is from a Merengue lesson during my first trip to the Dominican Republic.” adds Moore.

 

Stock up on groceries. “The best way to ensure you’re having a lighter breakfast is to go to a deli or supermarket and pick up some fresh fruit, nuts, and yogurt to start your day,” says Brissette. “That also means you can get going earlier with any activities you have planned!” You can also schedule a farmers’ market visit and use that excursion to load up on local produce.

 

Get cooking when you get home. Indulging on vacation is completely normal! Just make sure to get back to your normal, healthy habits upon return — and pronto. Keep the vacation spirit alive while whipping up inspired, nutritious dishes. “Think of travel as an opportunity for cooking inspiration that will last for years,” says Stephanie McKercher, MS, RDN, recipe developer at The Grateful Grazer. “Remember the flavors and ingredients used in your favorite dishes so you can recreate them once you’re back at home. You can always give your homemade versions a healthier twist, like switching from white to whole-grain pasta or incorporating an extra serving of vegetables.”

 

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

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

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How to Use Your Slow Cooker All Summer Long

Grills get all the credit in the summer, but what if you don’t have a grill? Or what if you’re a bit timid around open flames? (I am!) Slow cookers are a perfect way to keep the kitchen cool and still get dinner on the table. Plus, they hold enough for a crowd, so whether the party theme is Tiki Time or Margarita Night, the slow cooker can make entertaining a snap.

 

Time for Tiki

Dust off your Tiki glasses and Tiki torches. A Polynesian-themed party is easy to plan with these set-it-and-forget-it recipes. Make the dessert first, then refrigerate. Either pork recipe could be served straight from the slow cooker.

A mix of coconut water and coconut milk highlights island flavors in this Coconut Brown Rice Pudding while keeping it from being too rich. Serve with fresh pineapple and mango.

Set out lots of toppings like purple cabbage, pineapple salsa and avocado to go with our Slow Cooker Pork Tacos (pictured above).

Who needs a grill when you can make Slow Cooker Pepper Pork Chops so tasty in the slow cooker?

Breakfasts to Fuel Summer Fun

Oatmeal is for winners. Besides containing a type of fiber that seems to keep kids and adults fuller longer, oatmeal contains muscle-boosting protein. Add more protein by topping your bowl with milk or yogurt. These slow cooker recipes can be made the night before and both include a healthy mix of whole grains and fruit. And by the way, there’s no crime in serving oatmeal for dinner.

Our Whole Grain Breakfast Porridge (pictured above) brims with cranberries, oats, farro and wild rice.

Bananas make this Slow Cooker Steel Cut Oats extra creamy.

Weeknight Dinners

Farmers markets and gardens are bursting with a bounty of vegetables. Use them up in produce-packed soups and stews. One tip to make a summer pot of slow-cooked veggies taste fresh is to add bright green summer herbs at the end, just before serving.

A squeeze of lemon added at the end of our Slow Cooker Tortilla Soup gives the soup extra zip.

Easy-to-grow Swiss chard greens up this Slow Cooker Squash Stew (pictured above). Use summer squash instead of winter squash: it will melt into the soup as it cooks, making it velvety thick.

Chillin’ with Chili and Margaritas

While the margaritas are optional, eating spicy food – like chili – in the summer is a good idea. Hot, piquant flavors can actually help cool the body. Plus, the healthy capsaicin in hot peppers is a powerful inflammation reducer. Capsaicin may help curb appetite and could help you feel fuller sooner.

Another tasty way to use up the abundance of summer veggies is with Vegetarian Chili.

Toppers make Slow Cooker Chicken Chili (pictured above) even better. Think chopped bell peppers, jalapeno peppers, sweet onions and cilantro.

Our Slow Cooker Chili calls for only five ingredients, including brewed coffee and beef chuck.

 

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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Why Everyone’s Sweet on Tart Cherries

Tart cherries are enjoying a moment in the media sweet spot, hailed for their health benefits, including their usefulness in curtailing post-workout muscle pain and inflammation. They provide a healthy alternative to over-the-counter pain relief and may work on headaches, too, the Seattle Times observed. U.S. News dubbed the fruit “the newest post-workout superfood.”

 

Tart cherries aren’t new to the list of kitchen staples Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of Read It Before You Eat It, recommends exploring for their health benefits.

 

“Tart cherries have been shown to reduce inflammation, targeting conditions like osteoarthritis and gout…like Mother Nature’s painkillers!” Taub-Dix (@bonnietaubdix on Instagram) tells Healthy Eats.

 

While sweet cherries, which contain fiber, vitamin C, carotenoids and antioxidants, also offer benefits, most research underscores the anti-inflammatory qualities of tart cherries, Taub-Dix notes. Not only can they help with post-exercise muscle recovery, tart cherries are also rich in melatonin, which can help improve sleep duration and quality.

 

When fresh isn’t an option, tart cherries in juice, frozen or supplement form may provide health benefits, but it’s important to check labels to make sure products don’t contain a lot of added sugar, says Taub-Dix.

 

“At this point natural sugars and added sugars are not distinguished on the Nutrition Facts Panel, but you can check the ingredient list of see what you’re really getting,” she advises. What’s more, she cautions, people who need to be careful with their blood sugar levels, like diabetes, need to pay particular attention to portion sizes as well.

 

As for that “superfood” label, Taub-Dix contends it is well deserved. (See this related post.)

 

“I love calling healthy foods ‘superfoods,’” she says. “My list is endless.”

 

And if you want to know how to eat them, well, how about in a cherry pie?

 

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.

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Superfood Salad with Healthy “Ranch” Dressing

It has been a HOT summer so far, and being 36 weeks pregnant has just made the weather feel even hotter!! It might be a combination of not wanting to spend a ton of time cooking near a hot stove, or wanting to find more cooling meals, but I have been making a lot of […]

The post Superfood Salad with Healthy “Ranch” Dressing appeared first on The Picky Eater.

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Camp Essentials: Ideas for Meals and Snacks

Summer has arrived, which means school is out and camp is in. If you’re sending little ones off to day camp this summer, it’s time to think about what the heck they’re going to eat. Since camp meals can be more stressful than packing school lunches, we’ve got some tasty, healthy and easy ideas to make meal prep feel like you’re on vacation.

 

Be Cool

Summer heat is great for camp, but not for food safety. Keep lunches cool with plenty cold packs to prevent the growth of unhealthy bacteria. Even if lunches are to be stored in refrigeration, it’s a good idea to bring an ice pack along to make sure everything stays cool during transport. Reusable ice packs are an affordable option, or use a pre-frozen 4-ounce water bottle.

 

Go Pro

Archery and swimming require a lot of energy. Keep campers fueled by including healthy and balanced meals and snacks that have plenty of protein. Turkey sandwiches do the trick, but can get boring quickly. Consider other high protein options like hummus cups, milk, cheese sticks, hard-boiled eggs and packets of almond butter. Add protein to pasta salad with easy foods like beans and cold cuts to make it a more satisfying one-dish meal.

 

Finger Foods

Camp lunch sessions are famously short and sweet, and fingers foods may save kiddos some precious seconds (plus, eating them is fun!). Put pinwheels, lettuce cups and sipable bottled smoothies at the top of your list.

 

A Sweet Finish

Instead of filling camp backpacks with sugary junk foods, pack in the natural sweetness with sensible (but fun) choices like frozen yogurt tubes, watermelon wedges, coconut chips and pomegranate arils.

 

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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Market Watch: Apricots

With their luscious, velvety texture and sweet-tart flavor, fresh apricots are one of the highlights of summer. But unless you’re lucky enough to live near a local grower, you may never have tasted one that’s truly worth biting into. That’s because, like peaches and plums, these tender little fruits are best when allowed to ripen on the tree. One of the first of the stone fruits to arrive at markets, apricots are only available for two short months, beginning in late May and extending through mid-July. There are about a dozen common varieties, produced primarily in California, but they are also grown on a small scale in many other regions of the country. Any fruit you see during the winter months have been imported from either South America or New Zealand.

 

Apricot Facts

Apricots are rich in carotenoids and xanthophylls, nutrients that researchers believe may help protect eyesight from aging-related damage. They are also a good source of vitamin C, fiber and potassium. When dried, they lose some of their vitamin C, but become a concentrated source of iron–a particular boon to those who follow a vegetarian diet.

In the market, look for fruits with a deep orange color and avoid those that are pale and yellow. If they are hard or have streaks of green, they have not been tree-ripened, and will never develop much flavor. If just slightly firm, place them in a paper bag and leave them to ripen at room temperature for a day or too. When ripe, apricots will be soft enough to yield to gentle pressure. Eat them as soon as possible, as they will not keep!

 

What to do with Apricots

Perhaps because apricots are in season around the same time as more popular relatives like peaches and nectarines, they are often overlooked. That’s a shame, because their rich, tart flavor is a match for both sweet and savory treatments. For a healthy breakfast, mixed sliced apricots with honey and a few tablespoons water and cook until slightly softened. Then, spoon over yogurt and a top with a handful of granola. Or, for a weekend treat, sauté sliced apricots in brown butter and serve over French toast.

Raw, sliced apricots make a sweet counterpoint to bitter greens in a salad, topped with chopped, salty nuts and a sprinkling of crumbled goat or feta cheese. For an appetizer or light lunch, spread toast with ricotta cheese and quartered apricots, then broil until slightly caramelized and garnish with slivered fresh basil. They also stand up well to grilling: Thread chunks of the fruit with red onions and pork tenderloin onto skewers, brush with a mixture of apricot jam and mustard, and grill until browned. Of course, apricots are best known in desserts where they are often featured in fancy French tarts or American cobblers and pies. For a simpler and healthy dessert, serve apricots as part of a fruit fondue along with chocolate sauce. Or poach the peeled fruit in Lillet or white wine and serve with a scoop of vanilla ice cream.

Since apricots are hard to ship and take well to drying, many of the world’s cuisines make liberal use of the dried fruit. They are particularly common in Middle Eastern cooking, where they are often found in a rice pilaf or paired with lamb in a tagine. In many recipes that call for dried apricots, fresh ones may easily be substituted.  Here are a few ideas to get you started:

 

Fresh:

Orzo Salad with Fresh Apricots, Pistachios and Ginger Oil

Grilled Summer Fruit

Apricots with Honey, Ginger, Ricotta and Pistachio Nuts

 

Dried Apricots:

Quinoa Salad with Apricots, Basil and Pistachios

Seared Pork Tenderloin with Fry Pan Quick Fruit Chutney

Sicilian Harvest Salad

 

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

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