Food & Recipes

  • Slim Down Before Summer

    Diet downfall #1
    You don’t really have a plan. “We’re constantly bombarded with new, trendy diets—but most of us get confused by all the mixed messages and don’t really follow just one plan,” says Rubin.

    Jordan Rubin, author of Perfect Weight America (Siloam, 2008), shares three reasons diets often fail—and simple fixes that can help you stay on track.
    By Meghan Rabbitt
  • Oil Change

    We should all know by now that nature’s given us good fats and bad fats, and that opting to eat only the good variety can help prevent everything from cardiovascular disease to cancer.

    by Pamela Bond
  • Banana Ginger Muffins

    1 2/3 cup mashed ripe bananas
    1/2 cup brown sugar
    2 tablespoons olive oil
    2 tablespoons blackstrap molasses
    1/4 low-fat plain yogurt
    2 egg whites (or 1 egg)
    1/4 cup skim milk
    1 cup plain fl our
    1 cup whole-wheat fl our
    1 teaspoon baking soda
    1 teaspoon ground ginger
    1 teaspoon ground nutmeg
    1 teaspoon cinnamon
    1 cup raisins

     

    1. Preheat oven to 350 degrees.
    2. Combine mashed banana, sugar, and olive oil in a bowl, mixing well. Add molasses, yogurt, egg whites, and milk. Set aside.
    3. In a separate bowl, combine flours, baking soda, and spices. Add banana mixture and stir well until combined. Fold in raisins.
    4. Pour into muffin tin greased with cooking spray. Bake at 350 degrees for 20 to 25 minutes.

    Nutrition info per serving (12): 208 calories; 2.9 g fat; 0.5 g saturated fat; 0.4 mg cholesterol; 4.1 g protein; 44.1 g carbohydrates; 2.9 g fi ber; 118.6 mg sodium

  • New Ways to a Healthy Heart

    Cardiovascular disease caused more than one third of all deaths in the US in 2004, making it the nation’s No. 1 killer. Confronted with that grim statistic, one could venture we’ve been missing something. Two new studies suggest what that might be—fruits and vegetables full of vitamin C and a daily dose of sunshine.

    By Kris Kucera
  • Deep-Dish Whole-Wheat Pizza with Roasted Vegetables

    Dough
    1 tablespoon honey
    1 package active dry yeast
    1 cup warm water
    1 cup whole-wheat fl our
    1 1/2 cup flour

    Topping
    2 cups zucchini, thickly sliced
    1 red bell pepper, roughly chopped
    1 yellow bell pepper, roughly chopped
    1 medium red onion, sliced
    2 tablespoons balsamic vinegar
    1 tablespoon olive oil
    1 tablespoon Italian seasoning
    1 16 oz jar tomato sauce
    3/4 cup crumbled feta cheese
    1/2 cup shredded Parmesan cheese (optional)

    1. To prepare dough, dissolve honey and yeast in warm water in a large bowl. Let stand five minutes. In a separate bowl, combine flours. Add to yeast mixture and stir to form a sticky dough. Place dough ball in a bowl coated with cooking spray and leave, covered, to double in size (about one hour).
    2. Preheat oven to 500 degrees. In a bowl, combine vegetables, balsamic vinegar, olive oil, and Italian seasoning. Stir thoroughly and spread on a baking sheet coated with cooking spray. Roast for 20 to 25 minutes or until browned and tender.
    3. Coat a 9-inch by 13-inch baking pan with cooking spray. Press dough into pan.
    4. Spoon sauce evenly over dough. Cover with roasted vegetables and sprinkle with feta. If desired, sprinkle with parmesan cheese. Bake at 450 degrees for 20 minutes.

    Nutrition info per serving (not including parmesan cheese, serves 6): 291 calories; 7.3 g fat; 3.3 g saturated fat; 16.7 mg cholesterol; 10 g protein; 50 g carbohydrates; 6.4 g fiber; 751 mg sodium

  • Walk Off That Sugar

    Couch potatoes take note, especially those with type-2 diabetes—exercise may be the best way to manage your blood sugar. So what’s new about that? Anyone diagnosed with diabetes knows (or at least has been told) to lose weight, watch what they eat, quit smoking, and get regular exercise. But those same people will tell you how hard it is to make all those changes simultaneously.

  • Banana Ginger Muffins

    MAKES 12 GOOD-SIZE MUFFINS

    1 2/3 cup mashed ripe bananas
    1/2 cup brown sugar
    2 tablespoons olive oil
    2 tablespoons blackstrap molasses
    1/4 cup low-fat plain yogurt
    2 egg whites (or 1 egg)
    1/4 cup skim milk
    1 cup plain flour
    1 cup whole-wheat flour
    1 teaspoon baking soda
    1 teaspoon ground ginger
    1 teaspoon ground nutmeg
    1 teaspoon cinnamon
    1 cup raisins




     

    1. Preheat oven to 350 degrees.
    2. Combine mashed banana, sugar, and olive oil in a bowl, mixing well. Add molasses, yogurt, egg whites, and milk. Set aside.
    3. In a separate bowl, combine flours, baking soda, and spices. Add banana mixture and stir well until combined. Fold in raisins.
    4. Pour into muffin tin greased with cooking spray. Bake at 350 degrees for 20 to 25 minutes.

    Nutrition info per serving: 208 calories; 2.9 g fat; 0.5 g saturated fat; 0.4 mg cholesterol; 4.1 g protein; 44.1 g carbohydrates; 2.9 g fi ber; 118.6 mg sodium

  • In Season: Fennel

    With its impressive supply of iron, calcium, folic acid, carotene, and vitamin C, this member of the parsley family ranks surprisingly low on most people’s nutritional radar. Perhaps fennel’s licorice flavor scares them off. That’s too bad because fennel lends itself to a variety of dishes.

    By Meghan Rabbitt
  • Fatigue Fighters

    We all know that secret stash of chocolate or third cup of coffee won’t do our bodies any good, yet when fatigue sets in, who doesn’t reach mindlessly (and with a good measure of guilt) for a quick pick-me-up? Turns out there’s a biological reason for your lack of willpower: Your body is declaring its need for energy. Fast.

    6 foods that'll keep your energy high all day long
    By Wendy McMillan