Simple and Fast Lentil and Feta Salad

Alright guys, this is what I like to call my emergency, super-fast, there’s-nothing-in-the-fridge-to-eat dinner. This weekend I literally had like 20 minutes to come up with a dish for dinner, and this is what I made!

I looked in our fridge and we had: cucumbers, red onions, tomatoes, parsley, steamed lentils, feta cheese, peppers, and corn.

So I decided that everything in our fridge was going into a salad!

Full disclosure: I took these pictures before I added all of the ingredients in, because that’s how haphazard my cooking process was this weekend

So you won’t see the corn or the feta here, but it was part of our salad and I’d highly recommend adding it in because it tasted delicious!

This is so easy to make, it literally takes 20 minutes. It’s kid friendly and crowd friendly too – everyone loved this salad including Layla, who had leftovers the next day for dinner too!

Print

Simple and Fast Lentil and Feta Salad

Makes 10 servings. Nutritional Info Per Serving: 110.5 Calories, 2.5g Fat (1.7g Saturated), 365.7mg Sodium, 15g Carbs, 4.6g Fiber, 1.8g Sugar, 7g Protein

Ingredients

• 1 16oz package steamed lentils, like the kind from Trader Joe's
• 1 english cucumber, diced
• 1 box of grape tomatoes, sliced thin
• 1/2 red onion, diced
• 1/2 cup of fresh or steamed corn
• 1/2 red or yellow pepper, diced (you could use the whole pepper if you want too!)
• 4oz Feta Cheese Crumbles
• Lemon juice, salt and pepper to taste (use these liberally to get the flavor you want in the salad!)

Directions

1. Combine all ingredients in a bowl. Toss and season to taste.
2. Enjoy!

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Recipe by: The Picky Eater, pickyeaterblog.com

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6 Healthy Breakfast Foods for Under $4

Breakfast is the first opportunity during the day to nourish your body with the vitamins and minerals it needs to keep you healthy. Instead of grabbing for the massive carb-filled muffin at the corner store or skimping on breakfast altogether, opt for these 6 good-for-you breakfast foods instead.

 

Oatmeal Cups

Whip up a healthy whole grain breakfast in a flash by just adding boiling water. If you’re racing to work, don’t forget to pack a spoon.

Average cost: $1.99

 

Greek Yogurt

Instead of going sans breakfast, munch on nonfat Greek yogurt which provides twice the amount of protein compared to traditional yogurt. Protein also helps keep you satisfied so you can concentrate on your morning.

Average cost: $1.50

 

Breakfast Burrito

Frozen foods have come a long way over the past 5 years. You can now find healthy options from Amy’s Organic and Evol’s Lean and Fit breakfast burrito line. Both contain a healthy dose of protein and fiber to keep you satisfied until lunch.

Average cost: $2.69

 

Green Juice

Don’t have time to use your Nutribullet? Pick up a single serve container of cold-pressed green juice to get your morning off with delicious gulps of nutritional goodness. Companies like Naked, Bolthouse Farms, Grimmway Farms, Suja, and Blueprint offer green juice varieties for less than four dollars.

Average cost: $3.75

 

Bars

Instead of starting your day without putting any good-for-you nutrients in your body, opt for a healthy bar. Whether a protein, breakfast, or snack bar you want to pick a bar that’s fewer than 250 calories and has a combo of wholesome ingredients like nuts, fruits, seeds, and whole grains. You can find KIND, Clif, ThinkThin, Luna, and Lara sold individually throughout the country, though prices do vary widely.

Average cost: $3.00

 

Fresh Fruit

Start your morning with a boost of vitamins, fiber, and antioxidants by munching on fresh fruit. Whether a banana, pear, apple, or orange, these easily towable snacks are most affordable.

Average cost: $0.99

 

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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Cook Up Some Love in The Kitchen This Valentine’s Day

It’s no secret that food is love. Serve up a little of both this Valentine’s Day with one of these dozen healthy recipes. We’ve got options for whatever time of day you and your loved ones can get in the kitchen.

 

Breakfasts

Valentine’s falls on a Tuesday this year, so plan ahead and get one of these healthy breakfasts prepped the night before.

Whole Wheat Apple Pancakes

Potato and Zucchini Frittata

Banana and Walnut Smoothie

 

Snacks

Congregate around the kitchen table with these finger food favorites. Get the kids in the kitchen to help chop, measure, and make it a team effort.

Tomatillo Guacamole

Sweet and Spicy Nuts

Sweet Potato Skins

 

Dinners

Let the love fest continue through dinnertime. These recipes are just as easy to make for a crowd as they are for a romantic evening for 2. Pack leftovers for lunch the following day.

Glazed Salmon and Boy Choy Sheet Pan Dinner

Ribbony Shrimp and Pasta Scampi

Taco Pizza

 

Desserts

Chocolate is an essential part of any V-day menu. A little peanut butter and fresh fruit certainly wont hurt either.

Chocolate Pudding

Healthy No Bake Peanut Butter Chocolate Bars

Chocolate-Covered Strawberries

 

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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Eat These Foods to Boost Your Brain Power

We’ve all had those days when our brains feel foggy: when we can’t focus and our memory is less-than sharp. And chances are, you’ve resorted to extra caffeine and a sugary snack in an effort to jolt your brain back into full function. But what if you could consume something that’s actually healthy for your brain instead?

That’s the idea behind numerous supplements, foods and drinks that contain nootropics, substances purported to improve cognition. Nootropic cocktails may contain any number of things including B vitamins, L-theanine, niacin, as well as various herbs and amino acids. But despite the growing popularity of these brain boosters, there is little scientific evidence to back up most of their claims. “I love the idea of boosting brain power, but show me any science that a supplement is better than movement, meditation and nutrient-dense brain food when it comes to mental health,” says Drew Ramsey, MD, assistant clinical professor of psychiatry, Columbia University and author of Eat Complete (Harper Collins, 2016).

According to Ramsey, boosting brain power is actually pretty simple. He even made a little rhyme about the key brain foods to make it easy to remember: “Seafood, greens, nuts and beans.” Eating more of those core foods can go a long way toward keeping your brain healthy—and a healthy brain works better. Important nutrients for feeding your brain include omega-3 fats, monounsaturated fats, vitamin B12, zinc, magnesium, iron, choline, lycopene, vitamin E and carotenoids. It’s not about a specific food or magic bullet supplement, but rather categories of healthy foods that provide high levels of these proven brain-boosting nutrients. “Our brains consume 20 percent of everything we eat,” says Ramsey. “This nourishment provides energy and nutrients to create and sustain the quadrillions of connections that construct the brain, plus the electricity that courses between those connections.” In other words: if you want a better brain, feed it better food.

 

Crispy Shrimp with Greens and Beans

Serves 4

Lovers of fried seafood take note. This crispy panfry is a healthier option than your usual deep fry. Pick your shrimp well (wild with no salt preservative) for a high-protein, iodine-rich seafood option that is appealing for kids and those new to seafood. By subbing in the greens and beans for biscuits or fries, not only do you get a major nutrition boost, but you also load up on filling fiber.

½ cup gluten-free pancake mix

½ cup Parmesan cheese

2 tablespoons ground flaxseeds

2 tablespoons pumpkin seeds

1 teaspoon dried herbs, such as Italian seasoning

1 pasture-raised egg

1 pound large shrimp, peeled, deveined, tails removed

3 tablespoons olive oil

½ pound Swiss chard or kale, chopped

2 garlic cloves, thinly sliced

One 15.5-ounce can no-salt-added chickpeas or navy beans, rinsed well under cold running water and drained

 

Place the pancake mix, cheese, flaxseeds, pumpkin seeds, and herbs on a plate and toss with your fingers to mix.

Whisk the egg in a shallow bowl.

Dip a shrimp in the beaten egg and press into the pancake mixture, then transfer to a large clean plate. Repeat with the remaining shrimp, working in batches as needed, and place in the fridge while you prepare the greens.

Warm 1 tablespoon of the olive oil in a large skillet and add the greens and garlic. Toss well and cook for 1 to 2 minutes until the greens have wilted. Add the beans and toss again. Turn off the heat and set aside.

Heat a separate large skillet over medium heat and add the remaining 2 tablespoons olive oil. Add the shrimp and cook for 4 to 6 minutes, turning occasionally, until the shrimp are crispy and cooked through. Transfer to a plate lined with a paper towel.

Place the greens on four plates, dividing them equally, and top with the shrimp. Serve immediately.

 

Per serving: Calories 525; Fat 19 g (Saturated 3 g); Cholesterol 1 g; Sodium 461 mg; Carbohydrate 51 g; Fiber 11 g; Sugars 11 g; Protein 38 g

Recipe and photo courtesy of  Drew Ramsey.

 

Sally Wadyka is a Boulder, Colorado-based journalist who writes about nutrition, health and wellness.

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In Season: Blood Oranges

Long popular in Italy and Spain, these ruby-hued oranges are now being cultivated in Texas and California. Available from December to April, blood oranges are often both sweeter and less tart than other types of oranges, with a pleasantly bitter edge. Some people say they can even detect a hint of raspberry flavor.

 

Blood Orange Facts:

Harvesting blood oranges in the winter, when they are at the peak of ripeness, ensures that they are highest in anthocyanins, the compound that gives them their vivid blood-red color. Anthocyanins are thought to help stave off heart disease and cancer, as well protect eye health. Blood oranges are also an excellent source of fiber and Vitamin C.

Choose firm oranges that are heavy for their size and store for a week at room temperature, or up to two weeks in the refrigerator.

 

What to Do with Blood Oranges:

Try substituting blood oranges for other types of citrus, including grapefruit or navel oranges, in any of your favorite recipes. Because of their crimson hue, blood oranges make a beautiful addition to winter salads and pair particularly well with spicy or bitter greens. A traditional Sicilian salad combines blood oranges with thinly sliced fennel, arugula and extra-virgin olive oil. They’re also tasty in salsa, or in cooked sauces for meat or poultry. Because of its brilliant color and flavor, blood orange juice is a popular ingredient in cocktails. For a refreshing, buzz-free spritzer, you can simply mix the juice with sparkling water and a dash of orange bitters. For an easy, healthy dessert with wow-factor, use blood oranges to make granita or sorbet. Here are some recipes to try:

 

Breakfast:

Blood Orange Whole-Wheat Ricotta Pancakes

 

Salads:

Jicama and Blood Orange Salad

Fennel Salad with Blood Oranges

Endive and Frisee Salad with Oranges

 

Main Courses:

Seared Cod with Blood Orange Glaze

Seared Tuna with Blood Orange-Fennel Glaze and Relish with Sauteed Watercress

 

Desserts:

Blood Orange Sorbetto

Blood Orange Granita

 

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

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3 Immunity Boosters to Add to Meals

Cold and flu season is tough, and you may need help to make it through unscathed. Whether you’re hunkered down on the couch with a case of the sniffles, or just trying to avoid any sick days, these easy ways to add immunity boosters to your meals may help keep you healthy.

Turmeric

Long part of Eastern medicine traditions, this spice contains a component called curcumin which can help decrease inflammation. This antioxidant may help soothe inflammation caused by symptoms like sore throat and stuffy nose. Spoonfuls of turmeric may also help shorten the length of a cold by bolstering the immune system.

If you can find fresh turmeric root (similar to ginger root) in a store’s produce department, snatch it up. As with most foods, the whole plant contains the most potent components, but the dry, powdered spice is a powerful alternative. Add turmeric to a wide variety of drinks and dishes: your morning mango smoothie, cinnamon oatmeal with raisins, chicken noodle soup or cooked greens will all benefit from the flavor of this vibrant orange spice. Roasted vegetables or orange vegetables pair perfectly with turmeric. It’s an ingredient in most curries and also adds warm, earthly flavors to eggs and fish.

Sardines

Yes, really. This sustainable fish packs loads of healthy omega-3 fats (1100-1600 mg per serving) into its small size. These EPA and DHA fats may help decrease inflammation during colds. Sardines also contain the nutrient selenium which is essential for immunity. And a single serving of sardines contains over 27% of the daily recommendation for vitamin D, another immunity booster.

Look for trendy tins of sardines in the canned seafood aisle. Sardines taste similar to light tuna with a touch more salt. Add fork-mashed sardines to almost any dish in place of salt. They meld deliciously into red pasta sauces. Hearty soups and stews are a good match for the salty flavor of sardines. And don’t forget the old-school sardine sandwich, served open-faced on dark rye; it’s a perfect way to embrace the rising food trend of Scandinavian eats.

Frozen berries

A one-cup serving of frozen red raspberries contains 60% of the recommended daily amount of vitamin C. This antioxidant helps quench damaging free radicals produced when flu viruses invade the body; it is key in supporting the immune system. Dr. Britt Burton-Freeman, berry expert and director of the Center for Nutrition Research at Illinois Institute of Technology explains that blackberries, blueberries, raspberries and strawberries are rich sources a variety of bioactives including anthocyanins and other flavonoid compounds, as well as essential oils and antimicrobials which support a healthy immune system in a variety of ways.

Frozen berries are picked and flash frozen at the peak of ripeness and nutrition, thus frozen berries are an excellent way to get the most nutrients from your berries. Top oatmeal and yogurt parfaits with berries. Berries and flavored vinegar are delicious partners in sauces like in Raspberry Chicken or a green 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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Which Airlines Have the Healthiest Food?

When we book airplane tickets, most of us consider things like timing, cost, and whether or not a given flight includes a layover. We probably don’t factor in the healthfulness of the airline’s food. But maybe we should.

Some airlines serve healthier meals than others, and a new study helps travelers figure out which keep calories and cost to a minimum in the meals and snacks they offer, while maximizing nutrition, taste and sustainability.

“Transparency is critical, and consumers are very interested in know about the foods they eat,” Charles Platkin, PhD, JD, MPH, the director of the NYC Food Policy Center at Hunter College, who conducted the study and edits DietDetective.com, tells Healthy Eats. “Often, travelers don’t have the time to plan out and pack their own meals. Their only choice at 30,000 feet is the food on the plane.”

Platkin’s airline food study found that, overall, the average calories per in-flight food item has risen slowly and steadily in years past — from 360 in 2012 to 388 in 2013 to 297 in 2014 and 400 in 2015 — before decreasing 8 percent last year, to 392. 

Rated according to “Health Scores” on a scale of zero (lowest) to five (highest) stars — taking into account criteria including health and calorie levels, improving access to healthy options, innovation and the availability of nutritional information — the study ranked 12 popular airlines. Virgin America Airlines earned 4.25 stars and healthiest airline honors, followed by Delta and Air Canada with 4 stars apiece, Alaska Air (3.75 stars), JetBlue (3.5 stars), United (3.25 stars), American (3 stars), Southwest (2 stars) followed by Allegiant Air and Hawaii (1.75 stars each). Spirit Airlines and Frontier Air shared the bottom spots on the list with just 1 star apiece.

Platkin suggests that airlines can increase customer satisfaction and brand loyalty by offering healthier foods on flights.

“There is a plethora of research on healthier food improving mood,” he observes, noting that eating a meal or snack that is heavy on fat, sodium and sugar “could make passengers grumpier and create a less than positive travel experience.”

To prevent mid-flight “hanger,” Platkin urges flyers to expect trips to take longer than scheduled and bring healthy snacks along. (You can take most foods through security, he notes, just not liquids or gels.)

Travelers should try to plan out their meals as they do their trip, Platkin advises. “Even if you ate before you left home,” he notes, after hours of travel, “you are still going to get hungry.”

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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