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.
Remember when you were a kid and you made mom something out of glue and craft paper on Mother’s Day? Make her swoon all over again with something a little more edible: mouth-watering scones.
Even baking novices will find these scones are quite easy to whip up—though they sound impressive with “culinary lavender” on the ingredient list. The aroma of lavender has a calming effect on the nervous system, slowing down breathing and heart rate, and it’s also associated with increased positive emotions.
Treat the moms in your life to these deliciously sweet and tart baked goods. With this “can’t mess it up” recipe below, you will be sure to impress.
Did you hear the news? The “it girl” of leafy greens, kale, has hit the masses thanks to Starbucks smoothies, made in strawberry, mango carrot, and sweet greens flavors.
These new smoothies are made with Starbucks’ cold pressed Evolution Fresh juices and Dannon Greek yogurt. At home, you can use these same two ingredients and customize your smoothie by adding protein powder, more fruit, and everyone’s beloved green—kale.
Want to try these Starbucks-inspired smoothies at home and save some “green” in your wallet? Try these variations.
Super Simple Fruit and Veggie Smoothie
No juicer? No problem! Pick up your favorite Evolution Fresh juice from Starbucks or a local retailer. Blend with your favorite plain yogurt—Siggi’s or plain Chobani adds protein. Toss in some kale, ice, and voilà, a Starbucks-inspired smoothie.
1 cup juice
1 cup yogurt
3 kale leaves, stems removed
½ cup ice cubes
With all the varieties of Evolution Fresh juices, you can make any of these flavors: carrot orange mango, essential greens with lime, essential vegetable, organic avocado greens, orange, mango, organic grapefruit, and organic strawberry lemonade.
Whole Fruit and Veggie Smoothie
If you have a good blender or juicer, you can certainly use your own combination of fresh fruit and veggies to make even more varieties. A juicer will help remove fiber and pulp from vegetables and fruits, but if you don’t mind them in your smoothie, a blender can do the job too.
About 1 cup whole fruits and vegetables
1 cup yogurt
½-1 cup water, coconut water, milk, or soymilk
Blueberry Avocado Smoothie Ingredients:
½ cup blueberries, ½ avocado, ½ cup baby spinach
1 cup yogurt
½ cup water, coconut water, milk, or soymilk
Orange Banana Carrot Ingredients:
1 orange, segmented
3 baby carrots, chopped to assist with blending
1 cup yogurt
½ cup water, coconut water, milk, or soymilk
Want to share a healthy recipe with Well Being? Email details to firstname.lastname@example.org.
In honor of St. Patrick’s Day we’ve got a festive and deceptively healthy green smoothie recipe for you to try: Peppermint Patty Green Smoothie. This kid-friendly smoothie is packed to the brim with deliciously minty and chocolatey flavor, with the added bonus of masking the spinach--your family will never know what hit them. This smoothie recipe is perfect for breakfast or dessert and can be doubled, tripled, or quadrupled to accommodate all the little leprechauns in your life.
Peppermint Patty Green Smoothie
1 green pear or green apple, sliced (optional for sweetness)
¾ cup milk (may also use almond, soy, hemp, or rice)
½ cup yogurt (may use traditional or Greek; plain or vanilla)
1 handful of fresh mint leaves, stems removed
1 handful spinach
1/8 teaspoon peppermint extract (optional)
2 tablespoons chopped dark chocolate
- Place all of the ingredients except the chocolate into a blender.
- Blend until smooth. Adjust to taste.
- Serve with a garnish of chopped dark chocolate and mint leaves. Enjoy with a spoon or straw.
Rebecca Scritchfield is a registered dietitian/nutritionist and founder of Capitol Nutrition Group in Washington, DC.
Now that Valentine’s Day is behind us—and most of the clearance chocolate has been scoured from grocery aisles—it’s time to focus on a healthier celebration for the heart: American Heart Month.
Heart disease is one of the top deadly diseases in the US, according the the Centers for Disease Control and Prevention, and nearly 50 percent of Americans have either high blood pressure or high LDL cholesterol, or they smoke—all of which can lead to heart disease.
But it’s not all doom and gloom. Registered dietitian and longtime American Heart Association advocate Nancy Chapman shares easy tips for cutting back on bad fats and salts to make the switch a little less painful.
Focus on making it simple.
Chapman recommends filling half your plate with fruits and veggies and then adding lean or plant-based proteins. “Starting with fruits and vegetables will lower the saturated fats you add to your plate,” she says.
Using frozen fruits and vegetables is recommended, as they are easily stored, have a long shelf life, and are easy to add to lean-protein dishes, soups, or smoothies.
Be aware of portion size.
“A lot of excess sodium and fat from our diet just comes from eating too much food,” Chapman says. “If we eat more calories than we burn, we gain weight, and that extra weight puts stress on your heart and can raise your blood pressure.”
Also think about balancing your food groups. Fruits and veggies, whole grains, and proteins (especially plant-based proteins) should make up a meal.
Take a look at where you get your oils and fats.
“That which is liquid is better than that which is hard,” Chapman says. Basically: Avoid hard fats, such as the ones you'll find around meat, or the buttery fats in dairy products. Olive, coconut, and peanut oil are all heart-healthier options to cook with.
To quickly get an idea of the amount of fat your food has, Chapman recommends placing your food on a paper towel, which will wick up the excess fats and oils. “If the food is really greasy afterward,” says Chapman, “that’s a good sign that your food is particularly higher in saturated or trans fats.”
Use more herbs and spices.
“Over two weeks, your taste buds can lose the taste for salt,” Chapman says. To get through those two weeks when you're trying to cut down on salt, she recommends reaching for powerful flavors like garlic, cumin, turmeric, cilantro, and chili powder.
Be aware of your bad habits.
“We’re frequently influenced by the people we eat around,” Chapman says. If you know your friends or coworkers are going to persuade you to eat that extra cookie or go for the fries, she suggests doing healthier activities with those social groups to balance out the bad eating habits. “Try seeing if they’ll go for a walk with you after lunch—that way you can socialize and get in some exercise to counteract consuming higher-calorie foods.”
Focus on one meal at a time.
“Folks try to change a total day’s menu, and it makes the switch so much harder,” Chapman says. “Take a look at where you have the most amount of control, and then look at where you have the most difficult time making healthy choices.”
Focus on one meal, like lunch, where you can start brown-bagging a healthy salad or sandwich instead of eating out. Once you feel you have that habit under control, tackle something else, like those 3 PM snack attacks or breakfast on the go.
5 Heart-Healthy Recipes to Get You Started
These recipes all have components of a heart-healthy meal: lean proteins with omega-3 fatty acids, plant-based proteins, vegetables, and antioxidant-rich fruits (and chocolate).
Super Bowl celebrations are normally centered on a smorgasbord of pizza, wings, barbecue, and other foods you can cover in cheese or dunk in sauce. But if you want to watch the game without blowing your diet, here are some delicious, crowd-pleasing recipes that are festive, not fattening.
Chips and Dips
If you're making your Super Bowl dishes ahead of time, try out this light and crispy take on chips.
There is nothing tastier than fresh, homemade salsa. Plus—it only takes a few minutes to whip up.
Yes, there is cheese in this, but it is a bit healthier than your typical restaurant-style or store-bought dip. With only 162 calories per serving, you won't feel guilty about seconds—or thirds.
Don't blow your daily sodium intake with store-bought chips. They are easy to make at home, and are flavorful and salt-free.
Use pita, naan or flatbread as your pizza dough, and you'll have a healthier, and just as tasty, option for snacking.
These delicious poppers can be made ahead of time and can save you a lot of messy eating while trying to keep an eye on the game.
Crunchy, protein-packed snacks are the way to go if you want to make it through the game. Try out this healthier version, which forgoes frying.
Try out this recipe for perfect popcorn, or create your own flavors—sans butter and salt, of course.
This warm and comforting dish has a good amount of veggies, protein, and spice. Try it on top of homemade tortilla chips for guilt-free nachos.
Get a few servings of veggies into your diet with this satisfying, low-calorie pie.
No judgments here if you knock back a few while watching the game. Just be sure to replenish those lost electrolytes with this tasty, low-sugar drink.
These super easy treats are made with only three ingredients—dried cherries, dates, and almonds—but experiment with flavors! Add a little bit of dark chocolate or oats and you'll have an antioxidant-rich, guilt-free treat.
This brownie recipe is just as good as the homemade, butter-laden original. We just made a simple swap to replace not-so-healthy fats with omega-3 fatty acids.