Nutrition

  • Focus On: Calcium

    Why You Need It: Calcium, the most abundant mineral in the body, is essential for muscle contractions, a healthy nervous system, blood clotting, hormone secretion, and, of course, strong bones.

    By Kristen Bjornsen
  • Immunity Superstars: The 10 Best Foods to Fight Off Colds and Flu

     

    You've loaded up on tissues for the winter. But a smartly stocked pantry and refrigerator can prevent those sniffles in the first place.
    by Kate Hanley
  • Stop Trying to Lose Weight

    These days, we’re fed so many conflicting messages about how to stay slim and fit—Hollywood beach bodies and celebrity diets abound. But the secret to maintaining a healthy body weight doesn’t lie in deprivation or fly-by-night fads.

    Shedding the pounds is easy when you avoid these weight-loss traps.
    By Katie Arnold
  • Pumpkin Soup

    Weekly Recipe: 
    NonWeekly

    1 cup celery, chopped
    1 cup carrots, chopped
    1 cup onions, chopped
    1 tablespoon fresh garlic, chopped
    8 cups vegetable broth or vegetarian chicken-flavored broth
    Dash nutmeg, optional
    3 cups fresh pumpkin, cubed
    ¼ cup Earth Balance trans fat-free margarine
    ½ cup Sour Supreme or Better than Sour Cream (Tofuttti Brand)
    Salt and pepper to taste
    Chives, chopped

    Sauté celery, carrots, and onions until slightly caramelized. Reduce heat to medium and add chopped garlic. Sweat for 1 to 2 minutes. Add broth, nutmeg, and pumpkin; simmer until pumpkin is tender.

    Blend until smooth with a wisk or transfer to counter-top blender. Add margarine, sour cream substitute, and salt and pepper to taste while blending. Garnish with more Tofutti Brand Sour Cream substitute and chives; serve warm.

    Contributed by Art Eggertsen, vegan chef and founder of ProBar

  • Soup's On!

    Nothing warms body and soul like a steamy bowl of soup. While our grandmothers had the time and ingenuity to make their soups from scratch, these days we are more likely to pluck ours from a grocery store shelf.

    Suss out the healthiest and most delicious ready-made soups.
    By Cara Hopkins
  • Gluten-Free Baking Basics

    Back in 1997 when next to nobody had heard of the term “gluten free,” I found myself sick—so sick that I couldn’t get out of bed. Sure, I’d experienced the telltale fatigue, migraines, and anemia for years, but with the additional onset of serious gastrointestinal symptoms, my situation had become unbearable.

    Expert help for how to make gluten-free, holiday treats taste good.
    By Elana Amsterdam
  • The No-Pain Diet

    Remember the last time you had the flu? You slept poorly and felt exhausted, sore, and achy. You couldn’t think straight, it was a task just to drag yourself through the day. If you have fibromyalgia, that’s how you feel almost every day—and unlike the flu, your symptoms don’t go away.

    Foods to fight fibromyalgia
  • In Season: Tomatillos

    If not for the parchment-like husk encasing a tomatillo, you might mistake this fruit for a diminutive green tomato. But punchy tomatillos are what give Latin green sauces, most notably salsa verde, that signature tartness.

    By Matthew Kadey, RD
  • Cherry Coconut Ice Cream

    1 pound fresh and pitted or frozen and partially thawed cherries
    1/2 teaspoon fresh lemon juice
    1 teaspoon vanilla extract
    1/3 cup raw, unfiltered honey 
    2 cups coconut milk 
    1/4 cup unsweetened coconut flakes for garnish

    1. Using a potato masher, coarsely mash cherries, lemon juice, and vanilla. Let stand at room temperature for 5 minutes, mixing occasionally. Pour hot water in a bowl, and set closed honey jar in water to thin texture. 
    2. In a food processor, puree coconut milk and half of cherry mixture. Add honey and process until smooth. In a bowl, combine puree with remaining cherry mixture.
    3. Place bowl in freezer, stirring occasionally, until cold, but not frozen, about 45 minutes. 
    4. Put in ice cream maker; follow directions.
    5. Place scoops of ice cream in serving dishes and sprinkle with coconut flakes. 

    nutrition info per serving: 452 calories; 33 g fat; 29 g saturated fat; 0 mg cholesterol; 4 g protein; 4 g fiber; 21 mg sodium

  • Grilled Black Bean Burgers and Portobello Burgers With Rosemary and Avocado

    Weekly Recipe: 
    NonWeekly
    [title]

    Serves 4

    1 can black beans, rinsed and drained
    1/2 cup finely chopped red onion
    1 cup finely chopped portobello mushroom
    1 egg, beaten
    2 large garlic cloves, minced
    3 tablespoons minced fresh rosemary leaves
    Dash cayenne pepper
    Sea salt to taste
    3/4 cup gluten-free bread crumbs or cracker crumbs, finely crumbled
    2 tablespoons olive oil, divided
    4 gluten-free buns
    1 small avocado, peeled and sliced
    8 to 12 leaves red leaf, green leaf, or butter lettuce

     



     

    1. Mash beans in a medium bowl, using a potato masher, until most of the beans are mashed, but some remain visible. Mash in onion, mushroom, and egg, mixing well. Mash in garlic, rosemary, and cayenne. Add salt and more cayenne, as needed.
    2. Add 1/2 cup bread crumbs and stir to mix well. Mixture should be sticky, but hold its shape. Add additional 1/4 cup bread crumbs, if needed.
    3. With damp hands, form bean mixture into 4 patties. Transfer each burger to a plate, and brush tops lightly with 1 tablespoon olive oil.
    4. Preheat broiler to high. Lightly brush a baking sheet with remaining olive oil, and arrange burgers on sheet. Broil for 7 to 8 minutes, turn patties over, and broil for 7 minutes on the other side. While burgers are cooking, split buns in half. Place bottom halves on a serving platter and top with avocado. Tear lettuce and arrange on bottom halves.
    5. Remove burgers from oven, place on buns, and serve immediately.

    nutrition info per serving: 565 calories; 19 g fat; 2 g saturated fat; 47 mg cholesterol; 17 g protein; 10 g fiber; 164 mg sodium