Recipe: Healthy Fettuccine Alfredo

This recipe replaces parmesan cheese normally found in fettuccine alfredo for cauliflower. It is not an exact substitute but still a delicious, guilt-free alternative!

Ingredients

1 lb. uncooked fettuccine noodles
3 small heads cauliflower
6 cups vegetable broth
6 cloves garlic, minced
1 tablespoon butter
1 teaspoon salt
pinch of nutmeg
pinch of black pepper
1 tablespoon olive oil
¼ cup heavy cream
1 cup starchy boiling water from pasta pot
Pinch of parsley for garnish


INSTRUCTIONS
1. Chop the cauliflower. Bring the vegetable broth to a boil over medium high heat and add cauliflower. Cook until cauliflower is soft, about 15 minutes. Meanwhile, melt the butter in a large skillet over medium heat. Add the minced garlic and saute for 4-5 minutes or until soft and fragrant.

2. As the garlic and cauliflower are cooking, bring a large pot of water to boil and cook the fettuccine according to directions on package, reserving some of the starchy water to add to the sauce later.

3. Transfer cauliflower to a food processor with about 2 cups of the broth. Add the sauteed garlic, salt, nutmeg, and black pepper and puree until very smooth, about 5 minutes. Once the mixture is moving, stream the olive oil into the blender. Add more broth or water if the mixture is too thick to move through the blender. You want it to turn through the blender easily. When puree is very smooth, transfer back to the butter/garlic skillet.

4. Add the cream and cook over low heat. Add the starchy pasta water (or regular water if you're not making pasta) and keep warm until ready to serve. Combine noodles and sauce in a large pot or skillet and serve immediately. Eight servings.

Recipe: Spinach Avocado Pasta

Ingredients

• 2 cups of pasta (I used linguine)
• 1/4 cooked spinach
• 1 ripe avocado
• 2 cloves of garlic
• 1 tbsp of olive oil
• 2 tbsp of lemon juice
• Salt and pepper to taste

Directions

1. Cook the pasta per the package instructions. Drain the pasta.

2. Cook the spinach using 1 tsp of the olive oil.

3. Combine the spinach, avocado, garlic, lemon juice, salt, and pepper in a food processor or blender. Blend until creamy.

4. Mix the mixture with the cooked pasta. Serve immediately.

Recipe: Turkey Quinoa Meatloaf and Garlic Mashed Potatoes

Turkey Meatloaf

Ingredients

1/4 cup quinoa
1/2 cup water
1 teaspoon olive oil
1 small onion, chopped
1 large clove garlic, chopped
1 (20 ounce) package ground turkey
1/3 cup grated zucchini
1/3 cup grated carrot
1 tablespoon tomato paste
1 tablespoon Frank's Red Hot
2 tablespoons Worcestershire sauce
1 egg
1 1/2 teaspoons salt
1 teaspoon ground black pepper
2 tablespoons brown sugar
2 teaspoons Worcestershire sauce
1 teaspoon water

Directions

1. Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20 minutes. Set aside to cool.
2. Preheat an oven to 350 degrees F (175 degrees C).
3. Heat the olive oil in a skillet over medium heat. Stir in the onion; cook and stir until the onion has softened and turned translucent, about 5 minutes. Add the garlic and cook for another minute; remove from heat to cool.
4. Stir the turkey, cooked quinoa, onions, tomato paste, hot sauce, 2 tablespoons Worcestershire, carrot, zucchini, egg, salt, and pepper in a large bowl until well combined. The mixture will be very moist. Shape into a loaf in a greased loaf pan.
5. Combine the brown sugar, 2 teaspoons Worcestershire, and 1 teaspoon water in a small bowl. Rub the paste over the top of the meatloaf.
6. Bake in the preheated oven until no longer pink in the center, about 50 minutes. An instant-read thermometer inserted into the center should read at least 160 degrees F (70 degrees C). Since this meatloaf is very moist, some excess liquid may need to be drained off during cooking. Let the meatloaf cool for 10 minutes before slicing and serving.

Garlic Mashed Potatoes

Ingredients

8 medium red potatoes, quartered
3 garlic cloves, peeled
2 tablespoons butter
1/2 cup fat-free milk, warmed
1/2 teaspoon salt
1/4 cup grated Parmesan cheese

Directions

1. Place potatoes and garlic in a large saucepan; cover with water. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until potatoes are very tender.
2. Drain well. Add the butter, milk and salt; mash. Stir in cheese.

Recipe: Smoky bean and spinach slider

Ingredients

2 cups chopped fresh spinach
1 cup chopped onion
2 15 ounce cans of kidney beans or 2-15 ounce can
1/2 cup cooked brown rice
4 minced cloves of garlic, chopped
1 tablespoon liquid smoke
2 teaspoon soy sauce
1 tablespoon paprika
2 teaspoons oregano
1 ½ teaspoons ground cumin
black pepper to taste
1/2 cup breadcrumbs

Directions

1. Set oven to 375 degrees and lightly grease a large baking sheet.
2. Add the spinach and onion to a food processor and pulse. Add the kidney beans, rice, garlic, liquid smoke, soy sauce, and seasonings and pulse until everything is all mixed up.
3.Place the bean-spinach mixture into a medium bowl and add breadcrumbs. This should be slightly sticky and hold nicely when you form it into a ball. If it is too wet, add more breadcrumbs.
4. Divide the mixture into 16 patties if you are making sliders or 8 patties if you are making regular burgers. Place them on the baking sheet, spray them lightly with oil and bake for 15 minutes or until the bottom is a crispy golden brown. Flip the patties and bake for 15 or until golden brown.
5. Let them cool for a few minutes before serving.

Serving size: Makes 16 sliders or 8 regular patties

Recipe: Vegan avocado pasta

This is an amazing dairy-free, vegan, egg-free take on pesto pasta! While it does not identically replicate the taste of pesto, it is delicious in its own way and does replicate the creaminess of pesto. I love, love, love this recipe.

Ingredients

12 ounces spaghetti
2 ripe avocados, halved, seeded and peeled
1/2 cup fresh basil leaves
2 cloves garlic
2 tablespoons freshly squeezed lemon juice
Kosher salt and freshly ground black pepper, to taste
1/3 cup olive oil
1 cup cherry tomatoes, halved
1/2 cup canned corn kernels, drained and rinsed (I used frozen corn kernels and defrosted it with the boiling water from the pasta)

Directions

1. In a large pot of boiling salted water, cook pasta according to package instructions; drain.
2. To make the avocado sauce, combine avocados, basil, garlic and lemon juice in the bowl of a food processor; season with salt and pepper, to taste. With the motor running, add olive oil in a slow stream until emulsified; set aside.
3. In a large bowl, combine pasta, avocado sauce, cherry tomatoes and corn. Serve immediately.

Recipe: Greek-Style Baked Salmon

Ingredients  

8 (5 ounce) salmon fillets, with skin
1/4 cup olive oil
4 plum tomatoes, diced (I used heirloom tomatoes)
1/2 cup crumbled feta cheese
1/4 red onion, diced
1 tablespoon chopped fresh basil
4 kalamata olives, sliced
1 tablespoon lemon juice

Directions

1. Preheat an oven to 350 degrees F (175 degrees C).
2. Brush each salmon fillet on all sides with olive oil and arrange into the bottom of a glass baking dish with the skin side facing down.
3. Scatter the tomatoes, feta cheese, onion, basil, and olives over the fillets; sprinkle with the lemon juice.
4. Bake until the salmon flakes easily with a fork, about 20 minutes.

Recipe: Thai chicken lettuce wraps with homemade peanut sauce

Ingredients

For the salad
1 lb. boneless skinless chicken breasts
1 small head iceberg lettuce
1 yellow bell pepper, cut into thin strips
1 red bell pepper, cut into thin strips
2 large carrots, shredded (about 2 cups)
green onions, finely chopped (about 1 cup)
cilantro for topping (optional)

For the peanut sauce
¼ cup lime juice
4 teaspoons fish sauce
4 teaspoons low sodium soy sauce
4 teaspoons canola oil
4 teaspoons sugar
3 teaspoons honey
2 teaspoons water
1 cup peanuts
8 small cloves garlic, minced
1½ tablespoons lemongrass paste (Find this in the refrigerated salad section, I used this brand)

Directions

1) Bring a large pot of water to boil. Place the chicken breasts in the water (add garlic cloves and salt to season). Simmer for 20 minutes or more until the chicken breasts are cooked through. Drain the water. When they are cool enough to handle, shred the chicken with two forks. Chill in the refrigerator.

2. Cut the bottom stem off the lettuce so the leaves come apart easily while still staying intact. Wash the leaves and set aside. Prepare the other vegetables.

3. Combine the dressing ingredients in a blender or food processor. Puree until the mixture resembles chunky peanut butter. Taste and adjust to fit your preferences.

4. Assemble the lettuce wraps by filling the lettuce leaves with chicken, carrots, peppers, green onions, and cilantro. Top with a spoonful of peanut sauce and an extra drizzle of soy sauce.

Are subscription food delivery services worth the money?

Blue Apron Meals

Once upon a time, anyone who wanted to prepare a special meal had to first track down a recipe and then trek to the grocery store for the necessary components.

But these days, you can skip right ahead to the mixing and marinating, thanks to such services as Plated and Blue Apron, which bring ready-to-cook dinners — complete with detailed instructions and just the perfect amount of ingredients — to your doorstep.

But are they worth the cost? And are the results both tasty and healthy?

A growing number of people seem to think so, given that several of these companies have taken off in just the past few years. HelloFresh, for example, claims to have delivered more than 10 million meals internationally since 2012 — in the U.S. alone, their business more than quadrupled in 2013.

"Many people say they want to cook more, eat healthy, and waste less," says Seth Goldman, CEO of the U.S. division of HelloFresh. "And we provide a convenient way to do it."

The skinny on subscription food servicesWhile signing up for a subscription food service hardly means never setting foot in a supermarket again — you only receive meal kits for a few dinners per week — it can provide the tools and encouragement to experiment with new fare at a reasonable cost. Prices for subscription food services range from about $10 to $15 per serving.

"They allow you to have a 'restaurant' quality meal at home for much less money, and you won't have to stock your pantry with unfamiliar spices that you might never use again," says Keri Gans, R.D., author of The Small Change Diet.

Jackie Newgent, R.D., a culinary nutritionist and author of The With or Without Meat Cookbook, believes that these services are also well worth the price because they foster kitchen confidence. "Cooking can be a relaxing and enjoyable activity," she says. "It's a lovely learning experience to share with family too."

The downside, however, is that most of these plans aren't great for picky eaters. Although some allow you to customize your choices a little, flexibility is limited. PeachDish, in fact, sends all subscribers the same meals, emphasizing the "adventure" aspect, and urging people to think of it as a yearlong cooking course.

Then, of course, there's the question of nutrition. Gans warns that some of the keywords used by these services — including "local," "natural," and "real" — may lead consumers to mistakenly assume they're diet-friendly. While some of the dishes meet her criteria for acceptable calorie, fat, fiber, and sodium content, others fail.

"You really need to check the nutrition information," Gans says. With some services, this is easier said than done, because not every site provides detailed nutrition facts. Gans' advice? "If you wouldn't order it in a restaurant, don't make it at home," she says. "Fried chicken is still fried chicken."

That said, home-cooked meals do tend to be healthier than ordering a pizza or picking up Chinese after a long day at work. "We can't guarantee every dish is perfect if you're training for a marathon, but our meals are nutritious and better than what you'd probably get for delivery," says HelloFresh's Goldman. Newgent agrees, noting that these services provide perfectly portioned, well-balanced dinners. "And I'm a fan of using fresh, seasonal ingredients," she adds.

Curious to give one (or more) a try? We break down how four of the most popular services stack up.

Blue ApronHow it works: You sign up to receive ingredients and recipes for three meals per week for two, four, or six people.

Cost: $9.99 per person, per meal ($60 per week for the two-person plan).

Pros: You can customize your protein preference, so vegetarians and pescatarians are easily accommodated. And you can opt out of shellfish, fish, red meat, or pork. Plus, recipes include calorie counts.

"The variety of recipes and ingredients, quality of meats and produce, easy-to-follow directions, and pre-portioned ingredients are all great," says subscriber Marissa Kraft, 34, who works in advertising and lives in Brooklyn, New York.

Cons: If you hate certain vegetables or have food allergies, you're out of luck, since you can't customize these elements.

Sample dishes: Coconut curry salmon steaks with celery bok choy over barley; pizza panini with red leaf salad.

Best for: Budding chefs who are most picky about their protein sources.

HelloFreshHow it works: You choose the "classic" or "veggie" box and receive ingredients and recipes for three meals per week for two or four people. Classic category subscribers get to review five meal options each week and select three.

Cost: $11.50 per person, per meal, for the classic box ($69 per week for the two-person plan).

Pros: Classic subscribers get some choice — you can switch your box from classic to veggie at any time or vice versa. The recipes are also versatile: they include calorie counts, require few steps, and take 30 minutes or less to whip up.

"Everything that I have made, my husband and I have both enjoyed, and the produce is better than what I can get at my local grocery store," says Erica Bond, 26, an insurance company territory manager based in Panama City, Florida.

Cons: Having to picking three out of just five options might not be sufficient for choosy eaters, as well as those who have dietary restrictions. And veggie subscribers don't get any choice at all.

Sample dishes: White bean and porcini mushroom ragu; curried pork skewers with caramelized onion rice.

Best for: Gourmands who value speed and simplicity.

PlatedHow it works: No need to be a subscriber with this service — simply peruse the site whenever you'd like, review the current menu options, and then add meals that look appealing and pay "per plate." You can order each dish for two, four, or six people, although there's a four-plate-per-order minimum.

Cost: $15 per person, per meal. If you pay an optional monthly membership fee ($10 per month, or $8 per month if you commit to the whole year), the price drops to $12 per person, per meal.

Pros: You pick out each dish individually, so there are no surprises. And because nothing is on auto-ship, you'll never end up with something you don't like simply because you forgot to cancel a delivery.

"I really like how you can chose which meals you're sent," says Suzanne Lazear, 34, a grant writer in Los Angeles. "We have food allergies in the house, so this is vital in choosing a dinner subscription service."

Cons: Calorie counts, which are included with the recipes, can be high — some dishes clock in at around 900 calories — and prep time can be long, with some meals taking up to 50 minutes to complete. At $15 per plate for nonsubscribers, this is also the most expensive subscription-service option.

Sample dishes: Lemon asparagus cavatelli; pork tenderloin with apricot and arugula salad.

Best for: Finicky foodies and those with food allergies who crave lots of control.

PeachDishHow it works: Sign up for two meals' worth of ingredients and recipes each week that can feed either two or four people.

Cost: $12.50 per person, per meal, for the two-person plan ($50 per week).

Pros: The Atlanta-based company prides itself on providing creative, "Southern-infused" meals, which can be a boon if you're tired of traditional fare. Recipes are easy to follow and take 30 to 40 minutes to prepare.

Cons: No choice or flexibility; you either take the two set meals or cancel for the week, so vegetarians and other particular eaters may be unhappy. Also, calorie counts are not currently provided.

Sample dishes: Tilapia-and-kimchi tacos; flat iron steak with chimichurri, quinoa, and cinnamon-caramelized bananas.

Best for: Adventurous eaters who will try just about anything.

Source

Recipe: Gazpacho

We topped this soup with whole wheat bread with a goat cheese spread.

Ingredients

1 seedless cucumber, halved, but not peeled
2 red bell peppers, cored and seeded
4 plum tomatoes
1 red onion
3 garlic cloves, minced
3 cups tomato juice
1/4 cup white wine vinegar
1/4 cup olive oil
1/2 tablespoon kosher salt
1 teaspoons freshly ground black pepper

Directions

1) Roughly chop the cucumbers, bell peppers, tomatoes, and onions into one inch cubes.

2) Put each vegetable separately into a food processor and pulse until it is coarsely chopped. Do not overprocess!

3) After each vegetable is processed, combine in a bowl and add the garlic, tomato juice, vinegar, olive oil, salt, and pepper.

4) Mix well and chill before serving. The longer, the better.

Recipe: Pasta shells with broccoli rabe and Italian sausage

Ingredients

1 pound sweet Italian pork sausages
1/3 cup olive oil
6 large garlic cloves, thinly sliced
28 0z. can crushed tomatoes, preferably San Marzano
1/2 cup dry red wine
1/4 cup tomato paste
Kosher salt and freshly ground black pepper
1 pound dried orecchiette pasta (Note: We used regular shells)
2 bunches broccoli rabe (2 to 2/12 pounds total)
1 cup freshly grated Parmesan cheese, plus extra for serving

Directions

Preheat oven to 350 degrees. Prick the sausages with a fork and place them on a sheet pan. Roast for 15 to 20 minutes, turning once, until just cooked through. Slice 1/2 inch thick and set aside.

Heat the olive oil over medium heat in a large, heavy pot or Dutch oven, such as Le Creuset. Add the sausage slices and saute for 5 minutes, stirring frequently, until the pieces are browned. Add the garlic and cook for one minute. Add the tomatoes and their juices, the red wine, tomato paste, 2 teaspoons salt, and 1 teaspoon pepper and let the mixture simmer while you prepare the pasta and broccoli.

Bring a very large pot half filled with water to a boil and add 1 Tablespoon of salt. Add the pasta and cook for 9 minutes exactly. While the pasta is cooking, trim the broccoli rabe to just below the leaves and discard the stems. Cut the leafy part of the broccoli rabe crosswise in 2 inch pieces. When the pasta has cooked for 9 minutes, add the broccoli rabe to the pasta and continue cooking for 2 to 3 minutes, until the pasta is al dente and the broccoli is crisp- tender. Drain in a large colander, reserving 1/2 cup of the cooking liquid, and add the pasta and broccoli to the pot with the tomato and sausage mixture. Stir in the Parmesan cheese and 1 teaspoon salt. If the pasta seems dry, add some of the reserved cooking liquid. Taste for seasonings, and serve hot with extra Parmesan on the side. Serves 6

Eleven budget-friendly alternatives for expensive ingredients

Shutterstock

1. Instead of truffles, try some porcini mushrooms.
Who can afford a $200 vegetable anyway? Porcini mushrooms will provide you with the rich flavor that your dish needs.

2. Ditch the saffron. Use turmeric.
Turmeric has a beautiful flavor that creates an ideal substitute for any rice dish or paella.

3. Choose skirt steak over filet mignon.
Not everyone can afford a filet mignon, but don’t worry: Skirt steak is just as tender.

4. Try peanut butter and water instead of tahini.
This is a great tip because peanut butter will always be in your pantry, so you don’t have to stare at a dusty, barely used jar of tahini for three months.

5. Apples are the new berries.
Seasonal berries are wonderful for tarts and pies, but if you’re looking to save some money without losing flavor, substitute apples into any recipe.

6. And rosemary is a great substitute for juniper berries.
Juniper berries tend to linger in your fridge for weeks. Rosemary is an ingredient you can use in countless recipes, which makes it an ideal grocery list item.

7. Whole milk and lemon juice > buttermilk.
Real talk: No one uses all of the buttermilk that they buy for a recipe. Add one tablespoon of lemon juice to each cup of whole milk.

8. Like maple syrup? Brown sugar mixed with water is just as good.
Organic maple syrup can cost as much as $14 a bottle. Brown sugar’s rich flavor is an ideal substitute.

9. Add pumpkin seeds instead of pine nuts.
Pumpkin seeds provide the same crunch and a similar flavor. You won’t even miss ‘em.

10. Invest in soy sauce over Worcestershire sauce.
If you’re deciding between the two condiments, you’ll definitely use soy sauce more. It’s an ideal placeholder for any marinade — and you won’t tell the difference.

11. And cream cheese mixed with some heavy cream is the perfect substitute for mascarpone.
Mascarpone is tasty but cream cheese and heavy cream are an insanely delicious alternative option. Trust us, try it.

Source

Red Lobster cheddar biscuits

These are AMAZING and taste almost identical to the real thing. Warning: They are addictive!

Ingredients

2 ½ cups Bisquick baking mix

¾ cup cold whole milk

4 tablespoons cold butter (1/2 stick)

¼ teaspoon garlic powder

1 heaping cup grated cheddar cheese

Topping:

2 tablespoons butter, melted

¼ teaspoon dried parsley flakes

½ teaspoon garlic powder

pinch salt

Directions

1. Preheat your oven to 400 degrees.

2. Combine Bisquick with cold butter in a medium bowl using a pastry cutter or a large fork. You don't want to mix too thoroughly. There should be small chunks of butter in there that are about the size of peas. Add cheddar cheese, milk, and ¼ teaspoon garlic. Mix by hand until combined, but don't over mix.

3. Drop approximately ¼-cup portions of the dough onto an ungreased cookie sheet using an ice cream scoop.

4. Bake for 15 to 17 minutes or until the tops of the biscuits begin to turn light brown.

5. When you take the biscuits out of the oven, melt 2 tablespoons butter is a small bowl in your microwave. Stir in ½ teaspoon garlic powder. Use a brush to spread this garlic butter over the tops of all the biscuits. Sprinkle parsley flakes on top of the butter.

Serving Size: One dozen biscuits.

Ten things that will make cooking easier

You work hard. Even once you’ve left the office (as usual, one hour later than you hoped), that rectangular-shaped mini-desk that fits in your pocket chirps on the half hour, and you, dutiful employee that you are, address each ping. You’re double-thumbing a response to your boss as you cross the threshold of your front door when you spot your family (or your cat) on the couch, watching you. Their eyes are filled with hunger.

Crud. Dinner.

Don’t kill yourself! There are ways to make dinner—not the kind that comes in a box—more doable.

Embrace the store-bought rotisserie chicken. Once you and said warm, juicy chicken are in your kitchen, you can shred it (saving the bones for stock!) and turn it into a variety of meals: toss it with radicchio and shaved, salty cheese for a main-course salad; add it to a big bowl of cooked pasta and sautéed onions; make or purchase some soup and toss the chicken into it; and, when all else fails, throw it between two slices of bread. That’s called a sandwich, which we totally support for supper.

Make a big batch of salsa verde. Good condiments can make all the difference, turning a phoned-in dinner of baked salmon or roast chicken breasts into something zingy. That look of hunger in their eyes? It evaporates once they smell those herbs and garlic.

Pre-cook grains. Boil and drain rice or farro or freekeh on Sunday and store it in the fridge in air-tight containers. Then all you need to do is warm it in the microwave and you have some starch to flesh out your meal. Same goes with lentils and beans.

Buy more fish. Few things cook faster.

Keep puff pastry dough on hand. As we’ve mentioned before, it’s the home cook’s secret weapon, and it can be topped with basically anything.

Stock your pantry with…stock. Once you heat it up, that rotisserie chicken or fish or grains can go into it and you’ve got a stew supper.

Cook it raw. Kale and other hearty greens, even brussels sprouts, can be great raw; you don’t always need to cook them. Just make sure to slice them and toss them in a good amount of lemon juice or other kind of acid to soften them a bit.

Skip recipes, skip shopping lists, hell, throw out your whole idea of dinner. Buy what appeals to you and forget about the “meat and two sides” thing. Maybe you just want to eat avocado toast and a couple soft-boiled eggs.

Speaking of eggs: eggs. They’re not just for breakfast. A cheesy omelet, mixed greens, and a glass of wine for dinner? That makes us very happy.

Doctor up instant ramen. Throw out that packet of flavor dust and instead, serve the noodle in stock, adding sliced greens and scallions and whatever else you want (see: rotisserie chicken, above; see: eggs, above).

Source

How cooking can change your life

Wonderbag will change the way you slow cook

Five canned fish you should be eating

You know fish is good for you. "It's a rich source of protein and healthy fats," says Cassie Dimmick, M.S., R.D., a sports dietitian in Springfield, Missouri. But that doesn't mean you eat it: 48 percent of respondents to a runnersworld.com poll said they eat seafood only occasionally and usually at restaurants. What's the problem? If fresh fish seems inconvenient, expensive, and hard to prepare, you're forgetting about a handy option: canned swimmers. In many ways canned fish is a better choice. Multiple common varieties offer less-expensive, better-tasting products naturally low in toxins and contaminants and, as a bonus, harvested in an environmentally sustainable way. Shelf-stable and already cooked, canned fish is there when you're ready for a protein-rich recovery meal. Try these tasty meal suggestions below, or watch this video on Little Fish, Big Health Benefits to learn which fish are safe to eat.

CAN DO: Anchovies This tiny, silvery fish has a robust, savory flavor. The canned or jarred fillets are a good source of heart-healthy omega-3 fats and rich in selenium. "There is some research suggesting selenium helps with joint health," says Molly Kimball, R.D., a sports dietitian in New Orleans, "and omega-3 fats can help fight inflammation." Anchovies are also an excellent source of niacin, which the body uses to convert food into energy. Quick to reproduce, wild anchovy populations are healthy and there is little contamination risk. The fish is often salt-cured and packed in olive oil, which makes them ideal after a sweaty run when you need electrolytes (or to eliminate some of the salt, soak them in water for 30 minutes and pat dry with paper towels).

TRY THIS: Anchovy and Olive Pizza Brush whole-wheat pitas with oil. Broil for two minutes, until golden. Spread pizza sauce on top. Sprinkle with chopped anchovies (4 per pita), sliced kalamata olives, sliced artichoke hearts, red pepper flakes, and shredded mozzarella. Broil one minute, or until cheese melts. Garnish with basil.

CAN DO: Crab Canned crab meat is a great way to reel in muscle-friendly protein, bone-building phosphorus, and the mineral zinc. In fact, just three ounces provide nearly a quarter of your daily need. "Zinc is necessary for many functions that are essential to runners," says Dimmick, "including protein metabolism and immune function." The best brands of lump or white crab meat will have a firm texture and a clean, light flavor--and no fishy scent. Jumbo lump crab meat comes from the large muscles that drive the crab's swimming legs, giving it a meatier texture and earning it a more expensive price tag worthy of the occasional splurge.

TRY THIS: Crab and Black Bean Tacos Whisk 1/2 cup yogurt, 1 teaspoon curry powder, and 1/8 teaspoon cayenne. In another bowl, stir two 6-ounce cans crab, one 15-ounce can rinsed black beans, and one cubed mango. Spread on tortillas. Top with baby spinach and curry yogurt. Eat taco-style.

CAN DO: Salmon Canned salmon is one of the richest sources of the omega-3 fats EPA and DHA. "These fatsdecrease heart-disease risk and improve bone strength," says Dimmick, "which may help runners avoid stress fractures." They're also an excellent source of protein and vitamin D. Some canned salmon comes with the bones, which are soft and edible and provide calcium-but boneless varieties are available for the squeamish. Either canned pink salmon or sockeye is a good bet. The former is less expensive, while the latter contains 65 percent more vitamin D and 35 percent more omega-3s. Both are mainly harvested from sustainable wild stocks in Alaska.

TRY THIS: Avocado Salmon Cakes Mix two 6-ounce cans salmon, 2 eggs, 1/2 cup bread crumbs, 1/3 cup milk, 1 shredded zucchini, and 2 teaspoons curry powder. Stuff into 8 greased muffin cups. Bake at 350°F for 25 minutes. In afood processor, puree 1 avocado, 1/2 cup yogurt, juice of 1 lime, 1 teaspoon wasabi, and 1/4teaspoon salt. Serve salmon cakes with avocado sauce.

CAN DO: Sardines Sardines provide a dose of omega-3s, vitamin B12, and vitamin D. "Studies show vitamin D may enhance athletic performance and even help prevent diabetes," says Kimball. A 2012 study suggests getting plenty of D can help reduce your risk of catching a bug. The Monterey Bay Aquarium Seafood Watch lists sardines as a "best choice," thanks to its nutritional might, sustainability, and low toxin risk. If eating the calcium-rich bones isn't your thing, you can buy ones without. Stick to fish packed in heart-healthy olive oil (not poor quality vegetable oils), or save calories by choosing those in water or tomato sauce.

TRY THIS: Sardine Penne with Prosciutto Combine 1 pound cooked whole-wheat penne, three 4-ounce tins sardines (chop them), 2 ounces diced prosciutto, 2 cups sliced cherry tomatoes, 1/2 cup toasted walnuts, and 1 tablespoon fresh thyme. In a small bowl, whisk together 1/4 cup olive oil, juice of 1/2 lemon, 3 minced garlic cloves, 1/4 teaspoon black pepper, and 1/4 teaspoon red chili flakes. Toss dressing with pasta and garnish with Parmesan.

CAN DO Tuna If you've steered clear of tuna in recent years because of its mercury content, you can put this fish back on the menu. New canning companies, including Wild Planet and Raincoast Trading, pack smaller albacore tuna, which means these fish have had less time to accumulate mercury (other brands that pack larger albacore still carry high levels of this toxin). Both companies also test for mercury content and harvest their fish using environmentally friendly methods. While canned skipjack (or "chunk light") tuna has always been a low-mercury option, meatier-tasting albacore contains four times more omega-3s. A four-ounce serving of tuna also packs 32 grams of muscle-building protein--as much as a similarly sized chicken breast.

TRY THIS: Tuna Salad with Parsley Dressing Toss together 4 cups baby spinach, two 5-ounce cans drained albacore tuna, 1 can rinsed cannellini beans, 1 diced avocado, 1 sliced red pepper, 1 diced cucumber, 1 chopped orange, and 1/2 cup sliced red onion. In a food processor, pulse 1 bunch parsley leaves, 1/3 cup olive oil, juice of 1/2 lemon, 1 tablespoon white-wine vinegar, 1 minced garlic clove, and 1/4 teaspoon salt. Serve tuna salad with parsley dressing.

Source

Recipe: Slow cooker chicken noodle soup

Ingredients:

4 cups water
4 cups canned chicken broth
1 cup carrot, cut into 1/4-inch slices
1 cup celery, cut into 1/4-inch slices
1 cup onion, chopped
1 garlic clove, minced
2 bay leaves
1/2 teaspoon dried thyme
4 teaspoons salt (to taste)
1/2 teaspoon fresh ground black pepper, to taste
3 frozen chicken breasts
1 teaspoon of garlic powder (optional)

Directions:

1) In 4-1/2 to 6-quart slow-cooker bowl, combine water, chicken broth, carrots, celery, onion, garlic, bay leaves, thyme, 4 t salt, 1/2 t pepper.

2) Place chicken breasts on top of vegetables.

3) Cover slow cooker with lid and cook as manufacturer directs on low setting 8 to 10 hours or on high 4-5 hours.

4) Transfer chicken to cutting board. Discard bay leaves. Big a small pot to boil and cook 1 cup of egg noodles per serving of soup you want to consume. Do not put the noodles into the crock pot or else they will get mushy.

5) While noodles cook, shred chicken breast meat with a fork.

6) Return chicken to soup to serve with cooked egg noodles.

A breakdown of the different sweeteners on the market

Despite its association with all things chaste, white hardly reveals innocence with sugar. Those seemingly pure-as-the-driven-snow granules are in fact typically refined at least six times, which means that any ensuing nutritive value is nil. But our collective sweet tooth has only been growing -- and the health risks, increasing.

Americans currently consume an average of 60 pounds of sugar a year. "That's about 20 teaspoons a day in added sweeteners -- more than twice the amount recommended by the USDA for the average American, explains naturopathic doctor Cathy Wong, author of The Inside-Out Diet. (When you add other sweeteners, like corn syrup, those numbers jump to about 140 pounds a year, and 44 teaspoons a day.) All the extra calories, along with the boomerang effect sugar has on blood sugar levels, contribute to our obesity and diabetes epidemics -- and conditions like Crohn's disease, nonalcoholic fatty liver disease, and elevated triglyceride levels (a risk factor for stroke and heart disease).

By no means do natural sweeteners give us license to spoil a sweet tooth rotten, but they're an improvement over sugar. Some provide trace minerals and other nutrients, and they send your blood sugar on a slower, steadier journey -- which benefits both your in-the-moment energy level and your long-term health. "It's about upgrading your sweets, health-wise," says Beth Reardon, R.D., an integrative nutritionist for Duke Integrative Medicine in Durham, North Carolina.

But don't assume every natural sweetener is healthier across the board. Fructose, for instance, a fruit-derived sugar, converts to triglycerides more easily than table sugar does. Others are high in calories. "And in terms of their impact on your blood sugar, a lot of the natural alternatives -- honey and maple syrup, for instance -- aren't that different from table sugar," says Wong. The bottom line: Every sweetener has pros and cons, the most notable of which we've culled here. If you're diabetic or have health issues related to your diet, consult with your doctor to find the best option.

Agave Nectar
Derived from a spiky, desert-dwelling succulent plant, agave nectar (also known as agave syrup) has the same botanical parentage as tequila. Of the two, the sweetener will get you into far less trouble. With 60 calories per tablespoon, it's not low-calorie, but it's about 33 percent sweeter than sugar -- so you can use less.

Pros
Particularly easy to find in supermarkets (look in the health-food section), agave nectar has a light, slightly fruity taste. Though research is still scant, agave appears to have a minimal effect on blood sugar and insulin levels, according to Wong.

Cons
Agave syrup is high in fructose; besides the triglycerides issue, some research suggests that fructose doesn't shut off appetite hormones, so you may end up overeating.

Use
Try agave nectar in coffee, tea, and baked goods. But in the last case, expect some trial and error: "When you use liquid sweeteners in baking, you need to reduce the liquid content in the recipe," says Reardon. Unfortunately, there's no foolproof equation, but experiment with a 1/4 cup reduction for every cup of liquid sweetener. You may also want to subtract 25 degrees from the recipe's suggested baking temperature to compensate for the added liquid content.

Brown Rice Syrup
When combined with sprouted rice or barley, cooked brown rice yields this sweet liquid that tastes vaguely of butterscotch or caramel. Brown rice syrup contains about 13 calories per teaspoon and is less sweet than sugar.

Pros
The syrup breaks down relatively slowly, providing more of a time-release energy flow than sugar does. Unlike sugar, this rice derivative contains magnesium, manganese, and zinc.

Cons
There is still glucose in there, says Wong, so diabetics should avoid using this sweetener.

Use
With its distinct flavor, brown rice syrup works better in baked goods than in coffee and tea. When baking with it, replace each cup of white sugar with 1 1/4 cup of brown rice syrup. As with agave nectar, slightly reduce other liquids in the recipe to accommodate for this liquid sweetener.

Erythritol
Once solely an ingredient in packaged foods, this sugar alcohol is now available in a powdered form. With a clean, cool taste and nearly no calories, erythritol is most commonly the result of breaking down, fermenting, and filtering sugar cane or corn starch. "After heating the resulting liquid until the water evaporates, you are left with whitish crystals," explains Wong.

Pros
Since it is low in calories, erythritol is good for people with weight concerns. "It is promising for diabetics, too, as it doesn't affect blood sugar or insulin levels," says Wong. Bonus pros: Erythritol won't decay your teeth (the offending bacteria don't metabolize it), and, in moderate quantities, it doesn't cause the stomach upset that other sugar alcohols do.

Cons
Excessive consumption (over 20 teaspoons a day) can cause problems like gas, bloating, and diarrhea.

Use
Because it's clean tasting, erythritol works well in coffees and teas. But you can also bake with this heat-stable powder. Know that it's only about 70 percent as sweet as table sugar, though, so you'll need to account for that difference.

Maple Syrup
Though typically limited to the role of pancake and waffle adjunct, this boiled down maple tree sap has a lot more to offer -- particularly USDA Grade B syrup. "Usually made toward the end of the season, it has a stronger flavor than Grade A and is thought to contain more minerals," says Wong. Either way, you're looking at about 17 calories per teaspoon.

Pros
Low-tech and barely processed, pure maple syrup is a good source of minerals like manganese and zinc.

Cons
A diabetic no-no, maple syrup can boost blood sugar levels. Then there is the distinctive flavor, which limits the sweetener's application.

Use
Though you probably don't want to start squirting syrup into hot drinks, it enhances baked desserts. Try substituting U cup for 1 cup of sugar, and reduce the recipe's liquid content.

Stevia
A case study in semantics, this native South American plant is technically a supplement, not a sweetener, according to the FDA. Citing "lack of safety evidence," they've yet to approve it for use as a food. However, many experts, including Reardon, don't place much stock in the FDA's position. Stevia is available in liquid and powdered form in the vitamin aisle. You can also grow your own plant, or buy the dried herb from sources like mountainroseherbs.com.

Pros
Because it's about 300 times sweeter than sugar, stevia is potent in minute quantities, and it contributes zero calories. In addition, says Wong, some evidence shows that stevia may help lower blood sugar levels.

Cons
Some people find that stevia has a bitter aftertaste.

Use
If you're interested in baking with stevia, look to specialty books or Web sites; since the herb's sweetness and volume are drastically different from that of sugar, there's no easy substitution formula. Stevia works well in hot beverages like coffee or tea, however. (The liquid and powder forms will dissolve; if you're using the fresh or dried leaf, strain it out.) Also try it for sweetening cold foods, such as plain yogurt, salad dressing, or grapefruit. But keep the extreme sweetness in mind; start small and add gradually.

The Latest on Aspartame
Results of a 2005 European study showed an increased risk for lymphoma and leukemia in rats fed the artificial sweetener aspartame in doses proportional to what would be considered safe in people. Another, published in 2007, also found an increased risk of breast cancer. Citing studies that found no link between aspartame and cancer, the FDA maintains aspartame is safe. But plenty of experts disagree. "In my opinion, the results are concerning enough that people should avoid aspartame," says Cathy Wong, N.D. "If they do use it, they shouldn't use it as their sole sweetener."

Source

Healthy ingredients you should be cooking with

1. Wheat Germ


WHAT IS IT? Wheat germ sounds like powdered cooties, but it’s actually really tasty and makes whatever you put it in feel virtuous (including Your Body). It’s a nutty toasted flake made from the heart of the wheat berry.

WHY SHOULD I USE IT? Wheat germ is an easy way to add fiber, folic acid, and Vitamin E to your diet. You can use it almost anywhere you’d use a whole grain flour or rolled oats: on yogurt, in hot cereal, as breading for meat and fish, in baked goods, waffles, and pancakes.

RECIPES TO TRY: Peanut Butter, Banana & Wheat Germ Smoothie, Cranberry & Walnut Granola, Mega Healthy Peanut Butter Cookies

2. Coconut Oil

WHAT IS IT? You can buy the oil extracted from coconut meat in both unrefined (“virgin”) and refined varieties. Refined has a milder flavor and is better for high-heat cooking (like sautéing and roasting); unrefined is more coconutty and works well at lower heats or in desserts.

WHY SHOULD I USE IT? Coconut oil’s formerly sullied reputation has been redeemed by research showing that, although it is a saturated fat, its particular chemical makeup may actually have a positive (or at least neutral) impact on your cholesterol levels. Coconut oil is solid below room temperature (which is how this amazing magic shell chocolate sauce works), so it’s a great dairy-free/vegan substitute for butter. But it’s also a delicious way for all humans to add gentle coconut flavor to any food.

RECIPES TO TRY: Coconut Oil Roasted Sweet Potatoes, Sauteed Shrimp with Coconut Oil, Ginger, and Coriander, Cinnamon Sugar Pumpkin Spiced Donuts

3. Nutritional Yeast

WHAT IS IT? OK: “Yeast,” like “moist,” is a terrible word. Fine. Let’s move on. As any vegan could tell you, it’s also a delicious thing you should be eating all the time. “Nutritional” or “food” yeast isn’t the same yeast that comes in packets for baking bread — it’s been pasteurized (aka heated until it’s 100% dead) and then packaged in flake or powder form.

WHY SHOULD I USE IT? What you get is a magically CHEESY, nutty, addictive substance that you can sprinkle on popcorn or anything. And the best part it that it’s a great source of protein and complex B vitamins that are especially hard to come by when you’re vegetarian or vegan (but good for anyone).

RECIPES TO TRY: Vegan Macaroni & Cheese, Nutritional Yeast Popcorn, Spicy & Cheesy Kale Chips

4. Tempeh

WHAT IS IT? Tempeh is a cake made out of whole, fermented, smushed-together soybeans (YUM!). It has a firm texture and a mild soy flavor.

WHY SHOULD I USE IT? Maybe you’re remembering a soggy, gray-brown tempeh scramble inflicted upon you by imperious vegans in your college co-op house. Maybe you’re screaming as you remember it. Stop screaming! Let tempeh redeem itself by cooking it in other, better ways. It’s a versatile, protein-rich alternative to meat (that’s more interesting than tofu), and eating less meat is basically always a good idea.

RECIPES TO TRY: 15-Minute Brussels Sprout & Tempeh Stir-Fry, Jerk-Style Veggie Grill, Buffalo Tempeh “Wings”

5. Flax Seeds

WHAT IS IT? Flax is a glossy little brown seed that you can buy either whole (good for sprinkling on yogurt and cereal, baking in bread, or mixing into granola) or ground into flour (good for adding to baked goods, smoothies, or pretty much anything).

WHY SHOULD I USE IT? Flax is a great source of fiber and omega-3 fatty acids. Most nutritionists recommend using the ground form (also called “flax meal”) if you’re looking to get maximum nutritional perks, but the whole seeds are great for adding texture and nutty flavor to food as well.

RECIPES TO TRY: Pumpkin Flax Waffles, Blueberry-Flax Smoothie, Whole Wheat No-Knead Bread with Flax Seeds and Oats

6. Miso

WHAT IS IT? A savory paste made by fermenting soy, rice, and/or barley. There are multiple different types of miso, and the color generally corresponds to the intensity of the flavor. White = mildest, yellow = less mild, red = strong.

WHY SHOULD I USE IT? Miso is a great way to add umami (savory, salty depth) to food without extra fat, meat or salt. It’s also just generally delicious in spreads, dressings, marinades, soups, and all kinds of other situations.

RECIPES TO TRY: Apple Cobbler with Miso Streusel, Carrot Soup with Miso & Sesame, Soba Noodles & Kale with Avocado-Miso Sauce

7. Liquid Aminos

WHAT IS IT? A liquid made from fermented soy beans — basically, soy sauce. But without any gluten or added sodium and preservatives.

WHY SHOULD I USE IT? It’s got a clean, umami-rich taste, lower sodium, and you can use it literally anywhere you would use soy sauce. Plus, Bragg is a charmingly insane company (sort of the Dr. Bronner’s of food) that we should probably keep in business.

RECIPES TO TRY: Easy Baked Tofu, Sesame Salmon with Shiitake Mushrooms and Pea Shoots, Hoisin-Glazed Brussels Sprouts

8. Chia Seeds

WHAT IS IT? Chia seeds (yes, that chia) come from a central American desert plant and have become a trendy food thanks to their nutritional content and intriguing gelatinous properties when mixed with liquid.

WHY SHOULD I USE IT? Chia is not the magic weight loss answer some people would like it to be, but that doesn’t mean it’s not a healthy, whole-grain alternative to processed carbs and a good thing to throw into the mix of what you eat. It makes great pudding, sort of similar to tapioca, and adds an element of gloopy excitement to drinks.

RECIPES TO TRY: Chia Limeade, Cheesy Chia Seed Crackers (Gluten-Free), Apple Pie Chia Porridge

9. Seitan

WHAT IS IT? Seitan is a firm, chewy incarnation of pure wheat gluten (the protein in wheat). It’s often used as a meat substitute in vegetarian cooking. You can buy it packaged in multiple different flavors, or make your own.

WHY SHOULD I USE IT? Seitan packs even more protein than soy-based meat alternatives (tofu and tempeh), and is legitimately delicious if you cook it the right way.

RECIPES TO TRY: Vegan Seitan Sausages, Italian Baked Eggplant with Seitan, BBQ Seitan Sliders

10. Sun Butter

WHAT IS IT? The seed equivalent of peanut butter — just ground-up sunflower seeds, sometimes with a little salt and sugar added.

WHY SHOULD I USE IT? This stuff is hugely useful for anyone with peanut or tree nut allergies. It tastes good and works in basically all of the same situations. BUT it’s also a healthy alternative for everyone, since it’s higher in monounsaturated fat (the good kind) than its nutty cousins.

RECIPES TO TRY:  Sunflower Seed Butter & Cherry Jam Bars, Sunbutter Oatmeal Cookies, Sunbutter African Stew

11. Quinoa

WHAT IS IT? A formerly obscure seed that’s taken mainstream cooking by storm in the past few years. Quinoa cooks up into a fluffy, slightly crunchy texture and comes in multiple colors (black, red, and white). The quinoa boom has raised some concerns about its production, but you can eat it with a clean conscience if you look for Fair Trade-certified brands.

WHY SHOULD I USE IT? Quinoa contains all nine essential amino acids needed to make up complete protein, which is very unusual in the plant world. It’s also got plenty of fiber and iron, it’s tasty, and helps mix up the usual wheat and rice dominating your carb lineup. You can eat it straight up as a side, mixed with veggies to make a salad, in hot breakfast cereal, or baked into pancakes, desserts, granola, etc.

RECIPES TO TRY: 32 Ways To Eat Quinoa And Succeed In Life

Source

Recipe: Spaghetti squash with meat sauce

This was my first time trying spaghetti squash and I have to say that I'm a huge fan! It's great for those who are gluten-free or others just trying to cut down on their carb intake.

Ingredients:

1 large spaghetti squash
salt and fresh pepper

For the Meat sauce:
1 lb 95% lean beef
1 tsp butter
1 tsp olive oil
(4 oz) 1/2 onion, finely chopped
1 carrot, peeled and chopped
1 celery stalk, finely chopped
1 28 oz can of crushed tomatoes
1/4 cup white wine
1 bay leaf
salt and fresh pepper

Directions:

Preheat oven to 400º. Cut spaghetti squash in half lengthwise and scoop out seeds and membrane. Here is a good website with instructions about how to cut spaghetti squash without losing a finger. Season with salt, pepper, and olive oil and bake 1 hour on a baking sheet, cut side down.

In a large deep sauté pan, melt butter and add oil. Add onions, celery and carrots and sauté on medium-low for about 2-3 minutes, until soft. Add meat and season with salt. Brown meat and break down into smaller pieces with a spoon. When meat is cooked through, add tomatoes and add salt and pepper to taste. Add wine and cook until it reduces a bit, then add bay leaf and cover, reducing heat to low. Simmer at least an hour, stirring occasionally.

When spaghetti squash is cooked, let it cool for about 10 minutes. You will know when the squash is done if you are able to stick a knife or skewer into the flesh without any resistance. When cool, use a fork to remove flesh, which will come out in spaghetti looking strands. Keep covered and set aside keeping warm until sauce is ready. Serve topped with meat sauce.