Roasted Radishes

What do you do with radishes? They’re spicy, maybe a little smelly to some people … but overall, a vegetable that needs a glow up. This recipe is that glow up! It’s easy, low carb and a good source of fiber, vitamin C, folate and more. When cooked radishes take on a soft potato-like texture and lose their sharp bite. They’re great roasted, pan fried and even boiled in soups. –Dana Mealing, RDN, LDN

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Omega-3 Fish Tacos

As we wrap up wrap up Heart Health Month, let’s wrap up a tasty meal that our hearts will thank us for: fish tacos! We hear a lot about Omega-3 fatty acids and their benefits on heart health, but salmon can be expensive, and many supplements have an unpleasant aftertaste. It’s time to embrace the sardines! These little fish are convenient, are no fishier than canned tuna and they’re shelf stable. Best of all, for a 3-ounce serving, you get about 1.3 to 2 grams of Omega-3s for as little as $0.63, compared to salmon that provides roughly the same for about $3.37 for the same serving. In addition to that, if you get bone-in sardines, you have the added benefit of an excellent source of calcium and collagen, helping to maintain the health of your bones, joints, skin, tendons and more. Read more on the health benefits of Omega-3 fatty acids. — Dana Mealing, RDN, LDN, community nutrition educator, Tevis Center for Wellness

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Classic Kale Chips

Your healthcare provider may have recommended the DASH diet (Dietary Approaches to Stop Hypertension) to help you with your blood pressure, but you may be finding it hard to get in all that veg while cutting back on salty snacks. Try these delicious kale chips for a crunchy snack that’s rich in vitamins C, A, K and antioxidants.

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Valentine’s Sheet Pan Dinner for Two

Taking time to celebrate the holiday with your loved one can be hard in the middle of the week. This is a healthy recipe for two that is easy with minimal clean-up, but still has enough flare to be special. Using lean cuts of meat and lower fat dairy reduces the amount of saturated fat in this meal. Your honey and heart will thank you! — Dana Mealing, RDN, LDN, community nutrition educator, Tevis Center for Wellness

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Cauliflower Turmeric Soup

Eat the rainbow is definitely good advice when comes to eating your produce, but remember, just because a veggie is white doesn’t mean it’s not nutritious! Cauliflower, the cloud of your produce rainbow, is still loaded with nutrition. Cauliflower is an excellent source of potassium and it’s a good source of fiber, with about 3g of fiber per cup. Cauliflower and other white veggies, such as parsnips and mushrooms, are also rich in a phytochemical called anthoxanthin. Research so far shows that this phytochemical can help with improve heart health, reduce risk of cancer and stroke, and reduce inflammation.

— Dana Mealing, RDN, LDN, community nutrition educator, Tevis Center for Wellness

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Peruvian Chicken and Rice Soup (Aguadito de Pollo)

We all get bored with making the same recipes over and over. Whenever I get into a recipe rut, I pick a random country, head over to Pinterest and see what fantastic cuisine they have to offer. Sometimes I’ll use a random selection generator online. I tried this for this week, came up with Peru, and the recipe I found did not disappoint! This soup is warming for the cold weather, but also light and refreshing. It’s loaded with nutrient-dense cilantro, peppers, lean chicken and complex carbs from brown rice and potato. This soup has a little kick to it, so let’s talk about what makes peppers spicy: capsaicin. Capsaicin is a phytochemical (we’ve heard that word before!) that has quite a bit of research around it. Studies show that those who each chilis on a regular basis have an associated reduced risk of cardiovascular disease, cancer and a 25% relative reduction in all-cause mortality. Embrace the chilis! — Dana Mealing, RDN, LDN

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Dark Hot Cocoa

Need an excuse to indulge in some hot chocolate? You can thank me later! Chocolate has been consumed as a health food since we started eating. It’s high in antioxidants, flavonoids that help protect your heart, and vitamins and minerals such at magnesium, zinc, potassium, iron and selenium. According to a meta-analysis of 13 studies, consuming chocolate significantly reduced serum triglycerides when compared to a control. Other markers for heart health, such as blood pressure and cholesterol, did not show improved outcomes, but did not show worse outcomes either. So why not eat more chocolate? We typically add lots of fat and sugar to our chocolate. If you’re a chocolate lover, we recommend that you go for 70% cocoa or darker and be mindful of the fat and added sugar!

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Pomegranate Chia Pudding

Chia seeds are a powerhouse of nutrition! They are packed with fiber—with 1g of fiber for every teaspoon—and a good source of healthy fats like omega-3 fatty acids. However, an interesting fact about omega-3 fatty acids is that they come in various forms. AHA, alpha-linolenic acid, is the form found in plant oils and is converted in the body into DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which is then used by the body. Unfortunately, our bodies are not very good at this conversion process, and we must still directly consume foods high in EPA and DHA, such as cold-water fish, fortified foods or certain types of algae. Despite this, chia seeds are still a great addition to your diet; their healthy fats and fiber help you feel full and satisfied. Chia seeds are also high in protein, magnesium, phosphorus, vitamins B1, B3 and zinc.

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French Toast Casserole

If you are hosting overnight guests this holiday season, this recipe is a must! You can make this several days ahead of time, it’s packed with nutrition, it’s filling and maintains the sweet holiday spirit. This recipe cuts back on the cream and added sugar, while at the same time uses a whole grain loaf for added fiber, berries for vitamins and minerals, and some Greek yogurt for a protein boost!

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Creamy Rutabaga Mash

It’s a carb heavy time of year and, for those who are challenged to maintain their blood sugar within healthy limits, this spells trouble. Not to worry, healthy and delicious alternatives for your holiday favorites abound, including mashed potatoes. The rutabaga is a fantastic, low-carb potato substitute. Anything a potato can do, a rutabaga can do better. French fries? Yes. Hash browns? Yes! Home fries? Definitely! And, of course, a delicious and creamy mash. You can even make a mix of potato and rutabaga if you’re feeling unsure about a complete swap. One cup of potato comes with 113 calories, 26g of carbs and 2.7g of fiber, compared to 1 cup of rutabaga, which has 53 calories, 12g of carbs and 3.2g fiber. The roasted garlic and fresh thyme add incredible flavor to the dish. This may be your new holiday favorite!

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