The chia superfood craze has been around for a while—we can’t blame you for loving the tiny, protein-packed and filling seeds—but how many of you still have residual chia in your pantry? If you’re at a loss for what to do with all that chia, try making a summer fruit jam that’s packed with fiber and omega 3’s. By using chia’s natural gelling capabilities instead of relying on added pectin and cooking that’s normally required for jam making, you’ll get a seasonal fruit topping without the work.
When it’s this hot outside, cooler dishes call our name. Though eggplant can be a part of heartier stews and dishes (eggplant parmesan, we’re looking at you), baba ganoush is a light, healthy eggplant alternative that pairs perfectly with crudité for a snack or whole wheat pita triangles for a light meal. But thanks to the beautiful smoky flavors that come out through roasting the eggplant, Baba ganoush still has all the makings and of a rich-tasting dish.
Salads are an easy go-to in the hot summer months, but a bowl of lettuce, tomato, and croutons gets old quickly. Switch up more than just the dressing. Try any of these nine salad recipes to keep your health goals and stay refreshed.
Personalized nutritionist Katherine Tallmadge recommends eating in-season to get the best-tasting nutrition in your diet. Berries are currently in for the summer months, so we rounded up nine recipes to both satisfy your sweet tooth and maintain your health goals.
Though the idea of eating fermented foods may sound gross, if you’ve ever had yogurt, kefir, or kimchee, you’ve tried fermented foods. Fermentation is a natural process by which bacteria chemically break down parts of the food, which is great for your health because it is believed that fermented foods are sources of probiotics and support a healthy gut microbiome.
Coleslaw is a summer grill out staple, but with mounds of mayonnaise in it, it’s hardly considered a health food. Though this version is mayo-free, it’s still creamy, flavorful, and chock-full of veggies. Make it for Memorial Day and you’ll wonder why you ever used to buy the tub of soggy slaw from the grocery store.
Summer can be rough on vegetarians, who can get stuck eating only potato salad and popsicles at cookouts. Not even the baked beans are safe (they're usually made with bacon, pork, or other animal-based additives).
So what's a rabbit-food-lover to do?
Limiting sugar intake can be a great way to up energy, improve health, and avoid cavities, but it can be difficult to balance nutrition and a nagging sweet tooth.
"There is no one-size-fits-all," said registered dietician Danielle Omar. Recommended sugar intake depends on a person's health history and lifestyle, but limiting to six teaspoons of sugar a day is a great start, she said. Omar shared her banana chia pudding recipe with us to get ahead of the sugar cravings, and it only has two teaspoons of sugar.
Avoiding additional sugars and satisfying the sweet tooth are no easy feats, especially in summer when Sunday-afternoon cookouts and ice-cream trucks are on the rise. Lucky for us, nutrition counselor Katherine Tallmadge shared this tasty salad recipe from her book, Diet Simple Farm To Table Recipes: 50 New Reasons to Cook in Season. Make a bowl for your next family cookout, or save a serving to bring to work.
You don’t have to be a skilled chef to impress mom on Mother’s Day with a special brunch. If you can use a knife and make a boxed cake, you can pull off this dish. This easy and healthy egg strata both sounds impressive and looks beautiful on the table.
This strata is different from quiche and frittata because the bread base is soaked overnight in an herbed egg mixture before it’s cooked the following day. This recipe is full of savory herbs like thyme and nutmeg, and it’s packed with kale, mushrooms, and red bell pepper.
Makes 8 servings
1 tablespoon olive oil
1 cup diced red onion
1 cup sliced mushrooms
1 cup diced red bell pepper
1 large bunch kale, washed, de-stemmed and torn into pieces (about 3 cups)
3 garlic cloves, minced
1 teaspoon dried thyme leaves
1/2 teaspoon salt plus 1/2 teaspoon ground black pepper, divided
1/8 teaspoon ground nutmeg
8 cups 1-inch cubes of bakery-style whole grain bread (about 1 large loaf)
6 ounces sharp cheddar, grated (about 1 1/2 cups), divided
3 cups skim milk
6 large eggs
1. Coat a 9x13-inch baking dish with cooking spray and set aside.
2. Heat oil in large skillet over medium heat; add onions, mushrooms and red peppers and cook, stirring often, until soft, about five minutes. Add kale and cook until wilted, about five minutes longer. Add garlic and cook until fragrant, about one minute. Stir in thyme, 1/4 teaspoon each of salt and pepper, and nutmeg; remove from heat and set aside.
3. Place half of bread cubes in even layer in baking dish, then top with half of the vegetable mixture and half of the cheese. Add the remaining bread cubes, then remaining vegetables and cheese.
4. In large bowl, whisk together milk, eggs and remaining 1/4 teaspoon each salt and pepper. Pour egg mixture evenly over bread, vegetables and cheese in baking dish. Cover with foil and press down slightly to help egg mixture soak into bread. Refrigerate for several hours or overnight.
5. When ready to bake, preheat oven to 350°F. Bake uncovered for 45 to 60 minutes or until golden brown on top and a toothpick inserted into the center comes out clean.