As the weather continues to get warmer, you may find yourself craving a meal that feels light and fresh, but still satisfying and full of flavor. This Chicken Caprese Burger with Spinach Pesto is just the thing to make. Use lean ground chicken to cut down of the saturated fat that contributes to high cholesterol levels and risk of heart disease, while also including an extra nutrition boost by adding spinach into the pesto. You could also use other greens like kale, chard, beet greens or even peas! –Dana Mealing, RDN, LDN
Tag: healthy recipe
Greek Yogurt French Onion Dip
Spring is here and with it comes onion season! Of course, the kitchen staples of yellow, white and red onions are available year-round, but now is the best time to enjoy the variety of mild and sweet spring onions, including scallions, wild ramps, garlic grass, scapes, chives and more. You may see some of these at the local farmers market. Because onions are such a common ingredient, it’s easy to overlook their nutritional benefits. Aside from being flavorful, low carb, fiber dense, and rich in vitamins and minerals, onions also have been researched specifically for their anti-inflammatory properties. This has been correlated to improvement in heart disease, blood sugar control and even the ability to help fight certain cancers. Onions may not have the superstar reputation of other “superfoods,” but they are super just the same! –Dana Mealing, RDN, LDN Read More
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
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
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
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
Mediterranean Salad
It’s a new year, and we’re all looking for a fresh (and refreshing) start! Nothing is quite as refreshing as a crispy crunchy cold wedge salad with a healthy twist. Blue cheese dressing is tasty, but it’s typically made with heavy cream and mayonnaise, making it high in saturated fat and not the most physically nourishing choice. This recipe has a Mediterranean alternative, made with heart-healthy olive oil and tahini.
The Mediterranean diet is known for its many health benefits, such as its anti-inflammatory qualities and positive effects regarding heart health and even cognitive well-being. If you’re looking for some easy nutrition guidelines to start 2024, Mediterranean is a good place to go.
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.
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!
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!