Cheddar broccoli soup is one of the ultimate comfort foods for cold, cloudy days. How can we wrap ourselves in the creamy, cheesy goodness without sacrificing healthy habits? To start, don’t skimp on the broccoli! Broccoli is an amazing vegetable, and lots of research is currently being done on its health benefits, particularly its anti-inflammatory and antioxidant effects. All cruciferous veggies—broccoli, cauliflower, Brussels sprouts, kale—have been associated with a reduced risk of developing cancer. Broccoli, in particular, has been soaring in popularity because of its high content of diindolymethane, or DIM for short. Research is still ongoing, but it’s looking to be a strong anti-cancer agent. This improved recipe also reduces the amount of saturated fat by reducing butter and swapping out heavy cream for Greek yogurt. Read More
Category: Recipes
Sheet Pan Bake – Harvest Apple Chicken
Sometimes making dinner can be chaotic. Having those go-to recipes that are fast, easy and with minimal cleanup are crucial to minimizing stress while your home. You can even prep the pan ahead of time and keep it in the fridge covered with foil until you are ready to cook. This recipe features seasonal apples of your choice as well as hearty veggies. Chicken is lean protein and a more heart-healthy option compared to red meats. Using skinless cuts will further help reduce unnecessary saturated fats from your meals. This dish would pair well with a side brown rice or farro, tossed with some fresh rosemary.
Sauteed Greens with Mushroom Skulls
Sautéing mushrooms so that they are soft and caramelized is an art and takes some practice to not make mushy-shrooms. In this recipe will show you how to make the perfect sauteed mushrooms and tender greens. It makes an excellent side dish, or topping for a creamy risotto, mac and cheese or other pasta dish. This recipe can be made with any kind of mushroom or a mix of mushrooms! If you’re looking for something fun to celebrate Halloween, use white button or crimini mushrooms to create mushroom skulls. With a paring knife, cut mushrooms in half, carve out eyes, a nose hole and slice the stem to look like teeth.
Roasted Acorn Squash
Acorn Squash is a fall favorite! And it should be, as it’s an edible aesthetic countertop adornment to mark the season. It’s a rich source of vitamin A, and the vitamin A building blocks called carotenoids, which have been shown to be beneficial not only for our eye health but also for the health of our skin, and lowering risk of heart disease and stroke.
Acorn squash is also high in fiber at 5g per ½ cup. Fiber acts like a magnet to LDL, our “bad” cholesterol, clinging to it and taking it away and out of our bodies. This helps improve our cholesterol levels, leaving us with a happier heart. All the winter squashes are a good sources of Vitamin A, carotenoids and fiber. The spice blend in this recipe is tasty on many different kinds squashes, try it on butternut squash, delecata squash, pumpkin or even sweet potatoes.
Jack-O-Lentil Stuffed Peppers
Try this spooky twist on classic stuffed peppers, and one that is fun for the family to make. Studies have shown that getting kids involved in the kitchen helps to improve their fruit and vegetable intake and provides a hands-on learning experience that they can keep with them for years to come. Studies also show that children are more likely to eat the food they help make, so cooking healthily with kids set them up for a higher intake of healthy foods and increased chances of trying new foods or foods they may have previously expressed they didn’t like. This recipe is a fun way to expose kids to healthy eating.
Pumpkin Spice Overnight Oats
Oh yes, it’s that time again. Time to bathe ourselves in the delectable sensation of warm sweet spices in every way we can. Pumpkin spice candles, pumpkin spice soaps and lotions, and, of course, pumpkin spice foods. This recipe for overnight oats will be just the thing start spooky season right. It’s easy, perfect for making a head of time, and full of protein, fiber, anti-inflammatory spices and omega-3 healthy fats. You can eat this cold or reheat it in the microwave. Add whatever toppings you like; try toasty almonds, cranberries or coconut flakes.
Harissa and Persimmon Chicken
Persimmon is an underrated fruit here in the states. A golden, jammy combination of tangy tart and sweet. It’s not often they are in the grocery store, but you may find them at a local market or farm stand, Asian grocery, or you may come across them on your next hike.
Tomato and Zucchini Gratin
Tomato season is a joy, and around this time the final stragglers are ripening. If you’re like me, you may have a small herd of tomatoes collecting on your kitchen counter, held in by a zucchini fence. If not, a trip to the grocery store or local market is certainly in order!
Elotes (Street Corn) with Avocado & Yogurt Sauce
Elotes are a classic Mexican street food. Roasty sweet corn with a limey cream sauce, topped with cheese—and some chili spice if you’re up for it. ¡Es como un sueño!
You can also make a salad version of this by cutting the corn off the cob and mixing it with the sauce in a bowl, it’s such a tasty way to dress a salad.
What is unique about this version of the recipe is the use of plain 2% Greek yogurt. Greek yogurt is high in protein, full of probiotics and tastes just like sour cream, making it a more nutritious alternative that you can use for anything from topping off tacos or chili to paprikash or ranch dip. Try making the swap in your favorite recipes.
Shrimp and Sausage Skewers with Okra
Grilling season is ending; celebrate the final warm days with this tasty recipe, full of lean protein from shrimp and chicken sausage and high-in-fiber okra.
“But isn’t shrimp a high cholesterol food?” you may ask. Yes, it is; however, current research shows that dietary intake of cholesterol is not an indication of high cholesterol in our blood. The foods that are concerning to our cholesterol levels are those that are high in saturated and trans fats. These are the fats that are solid at room temperatures, such as butter, lard, cheeses, and the fats in dairy and meat.
Saturated fats are also added to many processed and packaged foods, so don’t forget to look at nutrition labels when shopping! This recipe also swaps the traditional pork-based andouille sausage, high in saturated fat, for a chicken-based alternative. A diet high in fiber also helps improve our cholesterol levels, so although the recipe only calls for okra, add as many veggies as you want to these skewers!