Food & Recipes

  • In Season: Fiddleheads

    Although the term fiddlehead describes all coiled ferns as they break through the soil, unfurled ostrich ferns are the type we most often eat. With a flavor that resembles artichokes, asparagus, and mushrooms, fiddleheads are packed with niacin, potassium, vitamin C, and vitamin A, which promotes healthy eyes and immune systems.

    By Matthew Kadey, RD
  • Time to Quit Coffee

    People who drink lots of coffee (5 cups or more per day) are more likely to get headaches, says a new study in The Journal of Headache and Pain. But going cold turkey can mean mood swings, irritability, and (yes) more headaches. Catherine Ziegler, a San Francisco nutritionist, tells us how to kick the coffee habit successfully.

    By Cheryl Meyers
  • Cumin-Grilled Salmon With Kiwi Salsa

    Weekly Recipe: 
    NonWeekly

    Ingredients:
     

    For salsa:
    4 kiwifruit, peeled and chopped
    1/2 cup thinly sliced red onion
    2 tablespoons chopped cilantro
    2 tablespoons fresh lime juice
    1 teaspoon honey

    For Fish:
    4 (6-ounce) wold-caught salmon filleets (about 1 inch thick), skinned
    1 teaspoon ground cumin
    1 teaspoon paprila
    1 teaspoon chili powder
    2 teaspoons olive oil
    Salt and pepper to taste
     

    Directions:

    1. Mix all salsa ingredients in a small bowl. Cover and set aside.

    2. Rinse salmon and pat dry. In a bowl, mix cumin, paprika, chili powder, olive oil, and salt and pepper. Rub mix over salmon and place in a bowl. Cover and chill for at least 30 minutes.

    3. Preheat an outdoor grill to medium heat or set your oven to high broil. Place salmon on a grill rack and cook 6 to 8 minutes per side, turning carefully; or place in a grill pan 4 to 6 inches from your oven's heat source, and broil for 10 minutes.

    4. Spoon salsa over warm fish and serve.

    Suggestion: Serve with a side of steamed asparagus. Trim asparagus ends, lightly peel spears, and steam for 5 to 10 minutes, or to desired tenderness.

     

    Nutritional analysis: 338 calories; 15 g fat; 2 g saturated fat; 92 mg cholesterol; 35g protein; 17 g carbohydrates; 3 g fiber; 87 mg sodium

  • The Coconut Oil Controversy

    Few foods stump nutritionists more than coconut oil. Enthusiasts credit the serum with preventing heart disease, speeding weight loss, and bolstering immune function, but government guidelines and some nutritionists continue to warn against saturated fat—including the 91 percent saturated fat in coconut oil.

    By Melanie Warner
  • On-the-Go Goodness

    If you grew up thinking that nibbling between meals was taboo, chew on this idea: “Snacking helps keep your metabolism fueled, your energy up, and your blood sugar stable,” says Keri Glassman, RD, author of The Snack Factor Diet (Crown, 2007). “Snacks also help you control cravings throughout the day and can improve your mood.”

    Healthy ways to satisfy snack attacks
    By Laurie Budgar
  • Eat to Look Young

    Aging provides plenty of perks—greater confidence, more wisdom, and discounted movie tickets, to name a few. But growing older also brings a few downsides: age spots, for instance, which boldly advertise your senior status.

    Prevent wrinkles with these 9 foods.
    By Wendy McMillan
  • Dark Chocolate Raspberry Tofu Mousse

    Ingredients:
    1/2 cup honey
    1/2 cup unsweetened dark cocoa powder
    1 teaspoon vanilla extract
    2 cups fresh raspberries
    2 (12.3-ounc) packages silken tofu, drained
    4 ounces quality dark chocolate, broken into pieces
    Additional berries and mint leaves for garnish
     

    Directions:

    1. Place honey, unsweetened cocoa powder, vanilla, 1/2 cup gently washed raspberries, and tofu in a blender or food processor, and combine until smooth.

    2. Melt chocolate over low heat in a double boiler or saucepan, and stir until smooth. Gently fold melted chocolate into tofu mexture.

    3. Divide remaining raspberries and place in the bottom of each of 6 glasses or serving bowls; top with mousse. Cover and chill for 1 hour or more. If desired, top with more raspberries and garnish with mint leaves.
     

    Nutritional analysis: 300 calories; 12 g fat; 6 g saturated far; 0 mg cholesterol; 9 g protein; 44 g carbohydrates; 7 g fiber; 13 mg sodium

  • Chilled Berry Soup

    Ingredients:


    5 cups fresh or frozen mixed berries
    1/2 cup water
    1 tablespoon lime juice
    1/4 cup agave nectar
    1 1/2 cup low-fat plain or vanilla yogurt
    1/2 cup white wine
    1/4 teaspoon ground cinnamon
     

    Directions:

    1. Puree all ingredients in a blender until well mixed. Chill 1 hour, garnish with berries, and serve.

    Nutritional analysis: 226 calories; 2 g fat; 1 g sasturated fat; 4 mg cholesterol; 6 g protein; 44 g carbohydrates; 7 g fiber; 69 mg sodium

  • Tomato Basil Tart With Whole-Wheat Nutty Crust

    Ingredients:

    For the Crust:
    1 cup whole-wheat pastry flour
    1/4 cup almond meal or ground almonds or walnuts
    6 tablespoons butter, softened
    6 tablespoons cold water

    For the Filling:
    2 large eggs, 2 large egg whites
    1.2 cup evaporated fat-free milk
    1/2 cup shredded, part-skim mozzarella cheese
    1 medium onion, diced
    Salt and pepper to taste
    4 firm medium tomatoes, sliced
    1/4 caup fresh basil leaves, torn
    1 tablespoon dried oregano
    1/4 cup green onions, chopped
    2 tablespoons grated Parmesan cheese
     

    Directions:
    1. Pulse flour, almond meal, and butter in a food processor until coarse crumbs form. Add water and shape dough. Pressi nto a greased pie plate. Bake at 325 degrees for 8 to 10 minutes. Cool completely.

    2. While crust bakes, whisk eggs, egg whites, and milk in a small bowl. Stir in mozzarella and onion. Add salt and pepper to taste.

    3. Pour half of egg mixture into crust. Layer with tomato, basil, and oregano. Pour remaining egg mixture over herbs, and top with green onions and Parmesan cheese. Bake at 375 degrees for 45 minutes until set. Let stand for 10 minutes before serving.
     

    Nutritional analysis: 238 calories; 14 g fat; 6 g saturated fat; 86 mg cholesterol; 11 g protein; 19 g carbohydrates; 4 g fiber; 162 sodium

  • Quinoa Porridge

    1 cup uncooked quinoa
    2 cups water
    1 teaspoon cinnamon
    1/4 teaspoon nutmeg or allspice
    1/4 teaspoon sea salt
    1 cup unsweetened hemp or rice milk
    1 apple, diced
    1 cup blueberries or other berries
    1/2 cup chopped pecans or walnuts
    Agave syrup (optional)

     

    1. Add quinoa, water, cinnamon, nutmeg, and salt to a small pot. Bring to a boil, reduce heat, cover, and simmer for 15 minutes, or until most of the water has been absorbed.

    2. Add milk, and simmer uncovered for an additional 10 minutes. Stir in apple, berries, and nuts. Remove from heat.

    3. Let sit covered for 10 minutes while the porridge thickens. Drizzle with agave before serving if desired.

    nutrition info per serving: 307 calories; 14 g fat; 1 g saturated fat; 0 mg cholesterol; 8 g protein; 40 g carbohydrate; 6 g fiber; 159 mg sodium