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Reap the Health Benefits of Flax Seeds With These Recipes

April 21, 2016 by

Flax seeds are some of the healthiest foods on earth due to their high levels of omega-3 fatty acids and other beneficial nutrients, and luckily, it’s very easy to incorporate them into many of your favorite foods. Here are just a few great recipes that will help you to reap the health benefits of flax seeds!

Oatmeal Cranberry Lemon Cookies [Bob’s Red Mill]
This unique recipe offers the best of both worlds: the sweet, chewy taste of cookies and the bodily benefits of a health food. These cookies are also gluten-free, vegan, and low in calories, making them great for all kinds of diets.

Kale and Banana Smoothie [All Recipes]
Fuel up in the morning or after a workout with this quick and easy recipe that not only uses flax seeds, it’s also packed with fruits and vegetables. Simply blend kale, bananas, and soy milk with one tablespoon of flax seeds for a drinkable snack on the go.

Banana-Flax Breakfast Muffins [Vegetarian Times]
Keep these flax-filled muffins on hand throughout the week for a quick breakfast that you can eat on your morning commute. The combination of bran and flax is great for digestive health, while four whole bananas offer a boost of potassium.

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Elegant Appetizer Recipes for Your Holiday Party

December 17, 2015 by

Just because you’re throwing a holiday party at home doesn’t mean that it has to be plain and casual. Add a bit of class to this year’s soiree by serving elegant appetizers that are just as artistic as they are tasty. Here are three great ideas that are so delicious, your guests will think you had the party catered.

Baked Prosciutto and Brie with Apple Butter [Cooking Channel TV]
The salty taste of prosciutto, the gooey texture of brie, and the sweet tang of apple butter all mingle seamlessly in these appetizer toasts. Best of all, there’s no cooking involved in the preparation, so you can throw these together right before your guests arrive.

Spinach and Goat Cheese Tartlets [Food Network]
Phyllo dough is a very popular base for many types of appetizers because it’s so versatile and easy to work with, and these tartlets are a great example. The dough forms a small cup that’s filled with goat cheese, spinach, and a number of herbs and spices that’s perfectly light and cheesy.

Mexican Shrimp Cocktail [My Recipes]
Instead of the usual creamy shrimp dip, make this cool, refreshing alternative with an adventurous Mexican fare flavor. Serve it with tortilla chips and a freshly ground pepper garnish.

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Cooking Without Eggs? Bookmark These Webpages!

November 5, 2015 by

Eggs are a staple in just about every recipe, but many people can’t consume eggs due to food allergies or a vegan diet. If you want to cook the delicious foods that you love without eggs, these websites offer simple tips and clever substitutions that can help.

Chef In You
The Chef In You Egg Substitutions page features just about everything you need to maintain an egg-free kitchen. A detailed chart describes things that you can substitute for eggs in a variety of dishes, including products like tofu, bananas, and commercial egg substitutes. There are even recipes that show you how to make desserts, breakfasts, and entrees without using eggs.

Kids With Food Allergies
Whether you have a child with a food allergy or not, this informative website will show you how to cook without eggs. The detailed articles describe alternatives for using eggs as a binder, a leavening agent, or a glaze, and there’s even a list that tells you some uncommon foods to avoid if you have an egg allergy. If you want to make an egg-free dish at home, Kids With Food Allergies also provides a few free recipes for baked goods without eggs.

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Three High-Potassium Foods Beyond the Banana

August 20, 2015 by

Potassium has many important health benefits beyond preventing muscle cramps after a workout. This essential mineral helps prevent hypertension and fatigue, and it also regulates your heart rate. Here are three foods that are high in potassium for you to add to your diet:

  1. White beans. Cook up one cup of these beans to get 29 percent of your daily value of potassium. Add them to your soups or make hummus for a healthful boost.
  2. Avocado. Here’s a good excuse to go in for seconds on the guacamole: 1/2 cup of pureed avocado contains 16 percent of your daily value of potassium.
  3. Mushrooms. Add them to stir-fry or saute them alone; mushrooms pack in the potassium in small doses. One cup of sliced white mushrooms gives you 12 percent of your daily value.

Top 10 Foods Highest in Potassium [Healthaliciousness]
15 Foods That Are High In Potassium [Health.com]
Food with More Potassium than a Banana [Huffington Post]
Potassium and Your CKD Diet [National Kidney Foundation]

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High Fructose Corn Syrup Hides in These Common Foods

May 21, 2015 by

While you might suspect that packaged foods like sodas and candies contain high fructose corn syrup, this processed ingredient actually lurks in many places that you wouldn’t expect. Here are a few surprising sources of high fructose corn syrup that you should avoid if you’re trying to eat healthfully.

  1. Yogurt. While most people consider yogurt a healthy food, when it’s packed with sticky sweet high fructose corn syrup, it’s a whole different story. Many flavored yogurts in the grocery store contain the sweetener to give them their fruity flavors, and even a large number of low-fat and fat-free yogurts are filled with it.
  2. Salad dressings. No matter how healthy you think your salad dressing may be, its positive traits don’t matter if it’s filled with high fructose corn syrup. If possible, making your own salad dressing is a surefire way to know exactly which ingredients are used.
  3. Breads. Even if you avoid all of the sweet, dessert-style baked goods at the grocery store, high fructose corn syrup may be sneaking into your diet through your plain old bread. Even breads made with wheat and whole grain often contain the syrup, so be sure to check the ingredient list before you make your purchase.

Corn Syrup in Unexpected Foods [HuffPost Healthy Living]
Surprising Products that Contain High Fructose Corn Syrup [Divine Caroline]
(Not So) Sweet: Surprising Foods Containing High Fructose Corn Syrup [Babble]
6 Popular Foods with High Fructose Corn Syrup [FitDay]

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Food Canning 101: 5 Basics

February 19, 2015 by

Your grandmother may have been on to something with all of those canned fruits and vegetables. Canning is a great way to preserve the lifespan of fresh produce, and it creates a number of unique new ways to eat your favorite veggies. If you want to start canning in your own home, here are 5 things that you need to know.

  1. Do not use overripe produce. Although canning helps you to extend the lifespan of produce, it won’t reverse the ripening process if it has already happened. Be sure to use only crisp, fresh fruits and vegetables.
  2. Sterilize cans before starting. Because your produce will be sealed tightly inside of the glass jars, you want to make sure that there is no bacteria inside of there as well. Wash each jar with hot, soapy water and soak them in a boiling water bath for at least 10 minutes before you begin.
  3. Research acid additions. Many types of fruits and vegetables require ascorbic acid or citric acid to prevent browning or maintain pH levels, so do your research before canning.
  4. Do not fill the jars completely. Your produce will expand during the boiling process, so be sure leave an inch or so of space at the top of each jar.

More Canning Tips and Do's/Don'ts [Pick Your Own]
Canning 101: The Basics [Simple Bites]
USDA Complete Guide to Home Canning, 2009 revision [NCHFP]

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Think Beyond Citrus With These Surprising Sources of Vitamin C

December 18, 2014 by

You probably remember your parents telling you to drink orange juice as a child because it provided you with Vitamin C, but do you really understand the benefits of this miracle vitamin? Vitamin C boosts your immune system to prevent you from getting sick, and it provides beneficial antioxidants that keep you looking and feeling your best. Here are a few lesser-known sources of Vitamin C.

  1. Red bell peppers. One small red bell pepper actually provides even more Vitamin C than a cup of orange juice, and it contains only four grams of the carbohydrates that many citrus fruits are high in. In fact, a juicy bell pepper actually provides 203% of your recommended daily value of Vitamin C.
  2. Strawberries. If you want to extend your Vitamin C search to fruits outside of the citrus family, strawberries are a great option. One cup contains 97.6 milligrams of Vitamin C, which is about 130% of your daily value. Even more conveniently, the same amount of frozen strawberries offers 105.6 milligrams of beneficial C vitamins.

10 Surprising Sources of Vitamin C [Doctor Oz]
Surprising Sources of Vitamin C [d Life]

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Feel a Cold Coming On? Load Up on These Surprising Vitamin C-Rich Foods!

July 24, 2014 by

If you feel a cold coming on, there are few better natural remedies than to eat foods that are high in Vitamin C. Orange juice is a popular option, but you can also take advantage of the high levels of Vitamin C in a wide variety of other fruits and vegetables. Here are just a few of the best sources of Vitamin C for the next time you’re feeling a bit under the weather.

  1. Papaya. Papayas are just as sweet and refreshing as oranges, and they contain 95.6 milligrams of Vitamin C in just one small fruit. Papayas are also rich in Vitamin A and dietary fiber. To get even more of this valuable vitamin, mash enough papaya to fill one cup; it provides about 140 milligrams of Vitamin C.
  2. Broccoli. Whether you toss it into a stir fry or eat it raw as a snack, broccoli is another great source of beneficial Vitamin C. One 148-gram serving provides about 132 milligrams of C vitamins that boost your immune system and prevent illness.
  3. Kale. Kale isn’t just a trendy so-called “superfood,” it actually does provide a whole slew of health benefits. Just two cups of chopped kale offers 160.8 milligrams of Vitamin C, as well as large amounts of Vitamins A and K, phytonutrients, and fiber.

Surprising Sources of Vitamin C [Berkeley Wellness]
7 Surprising (and Delicious) Sources of Vitamin C [Care2]
7 Foods With More Vitamin C Than an Orange [Huffington Post]

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4 Quick Appetizer Recipes for Your Next Get-Together

May 14, 2014 by

When guests pop over unexpectedly, it can be stressful to throw together a quick appetizer. These creative, simple recipes will give you some ideas for tasty appetizers in just a few minutes.

Hot Artichoke Dip [Kraft]
Artichoke dip is always a favorite, but most recipes are complicated and difficult to prepare. This one requires only four common ingredients and takes just 25 minutes to make.

Chickpea and Mint Crostini [Real Simple]
With absolutely no cooking involved, this flavorful topping is a fast and delicious snack to set out when friends stop by. Pair it with crunchy crackers or crispy bread.

Figs Stuffed with Gorgonzola and Walnuts [Oprah]
When you want an elegant appetizer that looks like it took hours to make, this is a great choice. The figs add a sweet flavor that contrasts the cheese, and it bakes into a gooey, perfectly browned treat.

Easy Goat Cheese Appetizer [Martha Stewart]
Using just a few common ingredients that you might already have in your refrigerator, this creamy goat cheese spread creates a decadent appetizer that your guests will love. Spread it on hot, crusty bread, and then store it back in the refrigerator for up to a week of additional servings.

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Healthy Snack Recipes to Keep You Feeling Full

March 20, 2014 by

If you’ve ever dieted, you know how it is to feel like you’re never quite full all day long. Healthy snacking is an important part of any diet, and these healthy snack recipes will give you creative ideas to have at home or take with you on the go.

Bruschetta
The tasty favorite uses only a few ingredients to create a fresh tasting, flavorful midday snack. Simply toast a few pieces of whole-grain bread and slice up some tomatoes, olives, and red peppers for a small meal that’s both healthy and hearty.

Fruit Skewers With Yogurt Dip
Instead of cream cheese dip that's packed full of harmful calories, fruit this dip is made with fat-free yogurt, honey, and vanilla extract. By piercing a few of your favorite fruits onto a wooden skewer, this snack becomes just as portable as it is nutritious.

Turkey Pinwheels
If you’re concerned about getting enough protein throughout the day, this fun snack will keep you feeling full and energized. Whole-wheat bread, turkey, red peppers and cucumbers all rolled together into pinwheel shapes make unique alternatives to the traditional sandwich.

For more fun, healthy snack ideas, visit the NIH website here.

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