Avocados Help Your Body Absorb More Nutrients

This post was originally published as Avocados Help Your Body Absorb Nutrients by Laurel on Health Food blog.

 

A study from Iowa State University and Ohio State University found that eating avocado with a meal helps your body absorb more nutrients from your food. Here are the details of the study:

First part: Six males and five females were given 300 grams (g) of tomato salsa to eat. Half of the group ate salsa with 150g of avocado in it, and the other half ate salsa without avocado. Then later, the test was repeated and the subjects were given the opposite salsas.

Second part: The same group ate a salad containing carrots, spinach, and lettuce. Half of the group ate the salad with 150g of avocado, and the other half ate the salad without avocado. Then later, the test was repeated and the subjects were given the opposite salads.

To get the following results, the researchers took blood samples “from each subject several times after each meal to determine changes in nutrient levels for up to nine and a half hours after the meals” (Natural News):

• Salsa — Those who ate the avocado salsa absorbed almost 4.5 times more lycopene than subjects who had no avocado.
• Salad — Those who ate the avocado salad absorbed 13.6 times more beta-carotene, 8.3 times more alpha-carotene, and 4 times more lutein than subjects who had no avocado.

OSU researcher Dr. Steven Schwartz said, “Many fruits and vegetables are rich in beneficial carotenoids, but most fruits and vegetables are virtually fat free, which may limit the body’s ability to absorb some of these nutrients. Our latest research shows that the natural fat content in avocados increases carotenoid absorption, which offers nutritional advantages over other sources of fat like salad dressings.”

Check out these other posts on the nutritional benefits of avocados:

Avocados May Reduce Oral Cancer

Avocados Packed With Healthy Fats

Avocados Have Great Source of Folic Acid, Fight Heart Disease and Alzheimer’s

Raw Honey Giveaway

This post was originally published as Raw Honey Giveaway by Laurel on Health Food blog.

Here’s another healthy product giveaway contest! The Honey Company sells all natural, unfiltered, raw honey and they sent me a few packets to giveaway to a lucky reader. In comparison to heated and processed honey, raw honey is filled with the most enzymes, antioxidants, vitamins, and minerals so you get the most nutritional benefit. Here’s an article on the benefits of raw honey from the Natural News website. Plus, here are a few past blog posts where I’ve written about honey’s health benefits:

• Honey to the Rescue
• Honey May Relieve Sinusitis

I’m happy to announce that I have 4 “Go Honey!” energy pouches to give away. The raw honey comes in easy squeeze pouches that are perfect to keep strength and endurance up for long bouts of exercise, such as a long distance run. Now, I’m not a runner, but I love the taste of this raw honey, so I can just squeeze a little on top of foods or in my tea throughout the day. Or have a little with water before my dance and pilates classes.

If you have a chance, check out The Honey Company website. They’re based out in Utah and give lots of interesting facts about their bees, avoiding pesticides, the honey energy gel pouches, and history on their beekeepers.

To submit your entry to win 4 Go Honey Raw Energy Pouches from The Honey Company, leave a comment on this post with your answer to the following question: If you won, how would you use the honey pouches? All entries must be submitted by Friday March 4th, 2011 at 11:59pm EST. The person with the best answer will be chosen as the winner and contacted by email. If you win, I’ll need your full name and address to send you the honey pouches. Open to U.S. residents only. One entry per person.

Nutrition of hot peppers

This post was originally published as Hot Peppers Bring The Heat by Laurel on Health Food blog.

Mark’s Daily Apple wrote a great piece about the amazing nutrition of hot peppers. Here are some of the benefits they listed:

• - Hot peppers are low in calories but high in vitamin C. They also contain carotenoids, lutein, lycopene, and zeaxanthin.
• - Capsaicin (the compound that makes peppers hot) is anti-inflammatory and helps relieve headache and arthritis pain.
• - Areas of the world with high consumption of foods containing capsaicin (such as South America) have fewer cases of intestinal, stomach, and colon cancers.
• - A 2006 Cancer Research study found that capsaicin causes “cell death” of human prostate cancer cells and may inhibit prostate cancer cells to grow and multiply.

• When you go looking for peppers, you will find that they come in many different shades including green, yellow, red, orange, and purple. WHFoods.org says that each color variety has its own health benefits. Yellow peppers have the most lutein and zeaxanthin carotenoids. Red peppers have the most lycopene and astaxanthin carotenoids. Orange peppers have the most alpha-carotene, beta-carotene, and gamma-carotene. Purple peppers have the most anthocyanin flavonoids. If you want some visual help, check out this Peppers Guide.

• It’s also important to note that while most peppers contain capsaicin, bell peppers do not have it. I love hot peppers but I find it hard to add them to my diet on a regular basis. The article on Mark’s Daily Apple recommended adding them to salads, egg dishes, salsa, stir fry, or chili. In addition, I found the following recipes that could be worth a try. Enjoy!

Chili Chili Bang Bang Poblano Salsa by ChefMD®

Jalapeno Chicken from Bon Appétit

Roasted Corn with Parmesan and Cayenne by Tyler Florence

Traditional crab cake recipes

This post was originally published as Healthy Crab Cakes by Laurel on Health Food blog.

 

Crab cakes are one of those things that I love, but they have to be done well. A bad crab cake is such a shame! I want it to be fresh with lots of real crab meat, plenty of fresh herbs and spices, and chopped vegetables. To help keep the patties together, I used avocado, whole wheat panko bread crumbs, and organic egg whites as healthy substitutes for the mayonnaise and regular bread crumbs that you often see in traditional crab cake recipes.

Crab Cakes
(makes 8-10 crab cakes)

Crab cake on a bed of red leaf lettuce.

1 lb. lump crab meat
1 avocado
2 garlic cloves
1/2 onion
3 stalks celery
1/2 red bell pepper
1 handful fresh cilantro
3/4 cup whole wheat panko bread crumbs
2 egg whites
1 tbsp. dijon mustard
2 tbsp. olive oil
1 tbsp. old bay seasoning
1/2 tsp. salt
1/2 tsp. pepper
Lemon juice (for topping)
Hot sauce (for topping)

Finely chop the onion, celery, and red bell pepper. Add the vegetables to a sauté pan with 1 tbsp. of olive oil and cook over medium heat for about 10 minutes, stirring frequently. Finely chop the garlic and add it to the pan with the old bay seasoning, salt, and pepper. Cook for another 2 minutes. Remove pan from the heat and set aside to cool. Put the crab meat in a big bowl. If it comes in a can, be sure to drain away any liquid (if necessary). 

Finely chop the cilantro, and add it to the bowl along with the bread crumbs, egg whites, and dijon mustard. Remove the skin and pit from the avocado, mash it up and add it to the bowl. Stir everything together, breaking up the crab meat as you go. 

Add in the vegetables from the sauté pan and mix well. Put the bowl in the refrigerator for about 20-30 minutes to chill. Take the bowl out and form the crab mixture into patties. Heat 1 tbsp. olive oil in a sauté or grill pan over medium heat and cook the crab cakes for about 4 minutes on each side until they turn golden brown. Drizzle a little lemon juice and hot sauce on top before serving.

Crab cake on a sprouted grain bun with red leaf lettuce, yellow mustard, and hot sauce.

Tip 1: If you want to make it a sandwich, do it healthy with a sprouted grain or wheat bun, yellow or spicy mustard, and lots of leafy greens (as shown above).

Tip 2: If your crab cakes are thick, you can cover the pan with a lid for a couple minutes while you’re cooking to ensure they are heated all the way through.

Tip 3: If you can’t find whole wheat panko bread crumbs (I use Ian’s Breadcrumbs), just look for regular whole wheat bread crumbs. Look for a brand with simple ingredients and no harmful additives.

Brown rice and Wild rice

This post was originally published as Brown Rice and Wild Rice Stack Up by Laurel on Health Food blog.

Cooking Light magazine reports that brown rice and wild rice are easy  whole grain additions to your diet.  Both contain fiber, iron, B vitamins, and vitamin E.  Based on a 1/2 cup cooked portion size, these are how the two add up for nutritional content.

• Brown rice: 109 calories, 4 micrograms folate, 10 micrograms selenium
• Wild rice: 83 calories, 21 micrograms folate, 0.6 micrograms selenium

*Did you know selenium is an antioxidant that regulates your thyroid gland and boosts your immune system?

Reference: Cooking Light Magazine, March 2007, p. 28

Some other whole grains you can try are: amaranth, barley, buckwheat (kasha), quinoa (my favorite), oats, and millet.

Best Fitness Foods

This post was originally published as 19 Best Fitness Foods by Laurel on Health Food blog.

Women’s Health Magazine came up with another wonderful list: the 19 best fitness foods for women. Wondering what to grab to eat before your next workout? Check out this list for some tasty options. (I’m sure they are great choices for men too).

• Avocados – healthy fats to keep you strong and injury-free
• Whole grain bagels – complex carbs that deliver energy over a longer period of time
• Bananas - potassium for fluid absorption and carbohydrates for energy
• Berries – potent nutrients to protect you from free radicals
• Carrots - potassium and complex carbs for muscle energy, controlling blood pressure and muscle contractions
• Whole grain cereal - complex carbs and protein for endurance and muscle building
• Chicken thighs - iron, zinc, B vitamins for energy
• Chocolate milk – calcium, vitamins, minerals, cocoa to replenish muscles
• Low fat cottage cheese – protein, calcium, carbs for healing muscle tears
• Cranberries - carbs for energy and proanthocyanins to prevent urinary tract infections
• Eggs - iron and lecithin for brain power
• Ground flaxseed – lignans, fiber for digestive health
• Hummus – complex carbs, protein, unsaturated fats
• Oranges – vitamin C to repair muscle tissue
• Peanuts – healthy fat improves endurance
• Potatoes w/salt – replaces electrolytes, offers potassium
• Salmon - monounsaturated and omega fats reduce abdominal fat
• Whey protein - best assortment of amino acids to repair and build muscle
• Yogurt - probiotics, energy boost

How to have the healthiest blood pressure stats

This post was originally published as Vit C and Blood Pressure Linked by Laurel on Health Food blog.

Did you know that your blood pressure is linked to the amount of vitamin C you consume? A study published in the Nutrition Journal found that young women who take in the most vitamin C have the healthiest blood pressure stats.

The study followed 242 women between 18 and 21years old for a ten year period. At the conclusion of the study, researchers found that the blood pressure of women with the highest levels of vitamin C was an average of four points lower than women with the least amount of vitamin C. (Women’s Health, May 2008, p. 26)

Study co-author Gladys Block, PH.D., said that the vitamin C reduces inflammation in the body by decreasing the amount of C-reactive protein in the blood. The authors concluded that “vitamin C may be an important factor in BP regulation even among healthy young adults, and that further study is warranted.”

Remember that you can get vitamin C from a variety of fruits and vegetables. You’re notbell peppers, broccoli, strawberries, kiwi, kale, cantaloupes, and papaya. limited to oranges and citrus fruits…though they are wonderful! Some other excellent vitamin C sources are

Bowl of Cancer-Fighting Veggies | Health Food

This post was originally published as The Best Cancer-Fighting Veggies by Laurel on Health Food blog.

A study from the Sainte-Justine Hospital in Montreal found that cruciferous vegetables have the best cancer-fighting potential out of 34 vegetables tested (Self.com, May 2009, p. 112). The reason? Cruciferous veggies such as broccoli, kale, brussels sprout, swiss chard, cabbage, and cauliflower have the highest level of glucosinates. These chemicals work to keep your cells healthy by protecting them against free radical damage.

If you want to read further evidence on cruciferous veggies and their cancer-fighting potential, check out this WedMD page: The Super-Veggies: Cruciferous Vegetables.

If you find it hard to make yourself eat a big bowl of vegetables, remember that you can sneak them into some dishes that you are used to eating. Add kale or cabbage to rice or a stir-fry dish, or add broccoli and cauliflower to your next bowl of soup. Raw greens are also nice on a sandwich as a replacement for lettuce.

Seafood Giveaway | Health Food

This post was originally published as Wild Planet Seafood Giveaway by Laurel on Health Food blog.

This week I had a chance to try some canned tuna and salmon from Wild Planet Foods. What’s cool about Wild Planet is their canned seafood products are sustainably sourced from “eco-preferable fisheries.” (Check out Wild Planet’s website to learn more about their Sustainability and Fishing Methods.) I tried the albacore tuna for breakfast yesterday on a piece of sprouted grain toast and fresh arugula leaves.

I don’t typically buy canned seafood, but this tuna tasted really fresh. I love that they use sustainable fishing practices, and the product is never packed with water or oil so you don’t have to drain it. Also, it’s a healthy portion of protein and omega 3s that’s easy to store at work or at home for when you don’t have time to run to the store. The simple tuna and white bean crostini recipe included at the bottom of this post is an easy appetizer idea. Serve it on whole or sprouted grain bread or flax crackers.

Wild Albacore Tuna on Arugula & Toast

Photo courtesy of Wild Planet Foods

Announcing a giveaway! To submit your entry to win one free can of Wild Planet Alaskan Pink Salmon and one coupon for a FREE can of Wild Planet Albacore Tuna, Skipjack Light Tuna or Sardines, leave a comment on this post with your answer to the following question: What’s your favorite way to eat canned tuna or salmon? All entries must be submitted by Friday February 25th, 2011 at 11:59pm EST. The person with the best answer will be chosen as the winner and contacted by email. If you win, I’ll need your full name and address to send you the coupon and can of pink salmon. Open to U.S. residents only. One entry per person.

Wild Planet Tuna & White Bean Crostini
(recipe courtesy of Wild Planet Foods)

Photo courtesy of Wild Planet Foods

2 cans Wild Planet Albacore Tuna, undrained
½ can small white beans, rinsed and drained
½ cup seeded and chopped fresh tomato
¼ cup chopped fresh parsley
1 Tbsp lemon juice, or to taste
Best quality olive oil, for drizzling

Place tuna, including juice from cans, into a medium bowl and lightly flake with a fork. Add beans, tomato, parsley and lemon juice, mix gently. Season to taste with salt and pepper. Drizzle with olive oil just before serving.

7 days straight of Cold Weather Recipes

This post was originally published as 7 Days of Cold Weather Recipes by Laurel on Health Food blog.

Last week was my third blogathon. I posted 7 cold weather recipes for 7 days straight! There were vegetarian and meat options, so there’s a little something for everyone. Overall, it’s simple, healthy home-cooked food with tons of flavor.  Plus, I gave you a “Cold Weather Tip” each day to explain why these recipes rock during the winter time. Hoping you enjoyed all the warm and cozy food! Please let me know if you have requests for my next blogathon this Spring.

• Day 1 (Spicy Corn Soup)
• Day 2 (Hearty Grilled Veggie Sandwich)
• Day 3 (Chili Topped Baked Potatoes)
• Day 4 (Baked Asian Salmon & Asparagus)
• Day 5 (Baked Curry Chicken)
• Day 6 (Sweet Roasted Apples & Squash)
• Day 7 (Slow Cooker Veggie Stew)

 

Here’s a few more of my recipes that are great for the cold weather season:

• Black Bean Soup w/ Avocado
• Seafood Stew
• Baked Pesto Chicken
• Pork Tenderloin w/ Orange and Fresh Herbs Marinade
• Salmon Gulf Burgers
• Stuffed Peppers
• Butternut Squash & Pecan Salad 

To read about my other blog marathons, see also:

• 7 Days of Healthy Eating Out
• 7 Days of Healthy Desserts

Slow Cooker Veggie Stew | Cold Weather Recipes

This post was originally published as Day 7: Cold Weather Recipes by Laurel on Health Food blog.

It’s the final day of my blogathon, and I’m sharing a healthy slow cooker recipe for a lazy Sunday. I’m a newbie to the crockpot, but it was really easy. I just chopped up everything this morning, put the beans on the bottom, layered the veggies on top, then covered them with the liquids and fresh herbs. When it’s time to eat later, all I have to do is serve it up. Piece of cake.

Cold Weather Tip: A crockpot meal is THE cold weather go-to. Tossing it all in one pot makes preparation a cinch. You can make it in the morning when you’ve got energy and have it hot and ready later in the evening when you’re ready to feast and relax. Sweet potatoes and lentils make this a hearty veggie stew that’s catered to your winter cravings.

Don’t forget some hot sauce at the end for a garnish. It helps offset the sweetness of the carrot juice and sweet potatoes.

Slow Cooker Veggie Stew

Slow Cooker Veggie Stew topped with avocado, Sriracha hot sauce, and coconut flakes

For the stew:
2 cups dried lentils
3 large carrots
3 celery stalks
1 large onion
3-4 cloves garlic
1 large sweet potato
1 large can diced tomatoes (28 oz.)
1 can unsweetened coconut milk
3 cups vegetable stock (low sodium)
1 1/2 cups carrot juice
1 handful fresh thyme
1 handful fresh oregano
1 tsp. salt
1 tsp. black pepper

For garnish:
Diced avocado
Sriracha hot sauce
Dried coconut flakes

Rinse off the lentils with water and place in the bottom of the slow cooker. Chop up the carrots, celery, and onions into big pieces and layer on top of the lentils. Chop the garlic small and sprinkle on top. Peel the skin off the sweet potato and cut it into cubes. Sprinkle fresh thyme and oregano leaves on top (removing the stems). Add the salt & pepper. Pour in the tomatoes, veggie stock, coconut milk, and carrot juice. Cover with the lid and cook on high for about 5 hours.

To serve, spoon the stew into big bowls and top with avocado, coconut flakes, and a drizzle of hot sauce.

Tip: If you can’t find carrot juice, you can use tomato juice instead. 

See also Day 1, Day 2, Day 3, Day 4, Day 5, and Day 6 of this blogathon.

Veggie stew in the crockpot

Sweet Roasted Apples & Squash l Cold Weather Recipes

This post was originally published as Day 6: Cold Weather Recipes by Laurel on Health Food blog.

The week’s almost over, and I wanted to fit in something sweet to go with all the savory dishes I’ve been featuring. This simple recipe is easy to tweak if you want to make it multiple times. Try walnuts or pecans instead of the almonds (they’re just what I had in the house), or do a sage and olive oil dressing instead of the apple juice and cinnamon. It all depends on your mood. Tonight I had a sweet craving, and the sweet roasted apples and squash really hit the spot. My roommate’s friend said it smelled like cinnamon raisin bread was baking in the oven. Nice!

Cold Weather Tip: Cinnamon is a great spice for a chilly night. I did a little research and found out that in Chinese medicine, one of the healing uses for cinnamon is to provide warming effects on the body. It is known to help improve circulation to the hands and feet, relieve cold and flu symptoms, and improve digestion.

Sweet Roasted Apples & Squash
(serves 6, as a side dish)

Sweet Roasted Apples & Squash

Butternut squash (2 lbs.)
2 granny smith apples
3/4 cup sliced almonds
1 heaping tbsp. honey
1/4 cup apple juice
1 tsp. cinnamon

Preheat your oven to 400 degrees. Cut the butternut squash into small cubes, removing the skin and seeds inside. Cut the apples into small cubes, removing the seeds and core. Spread out the squash and apple onto a big sheet pan. Drizzle apple juice on top and sprinkle on the cinnamon. Toss well to coat all the sides. Place in the oven for about 30 minutes, stirring occasionally. Take the sheet pan out of the oven. Drizzle honey on top and sprinkle on the almonds. Place back in the oven for 10 minutes. Serve warm.

Tip: Butternut squash can be time consuming to cut up, so if your store offers pre-cut squash, you may want to try that on a night when you’re pressed for time (or just not feeling up to the hard chopping work).

See also Day 1, Day 2, Day 3, Day 4, and Day 5 of this blogathon. Keep your eye out for tomorrow’s crockpot recipe too.

Roasted apples, squash, and almonds in the pan

Sexy Valentine’s Day Cocktails

This post was originally published as Valentine’s Day Cocktails by Laurel on Health Food blog.

I was feeling romantic last Friday night and picked up some fresh juices, fruits, and liquor to whip up a couple sexy cocktails inspired by Valentine’s Day. Try one of these tasty creations for the 14th, or enjoy them any time you need a sweet treat.

Raspberry Champagne Kiss

5 or 6 frozen raspberries
1 shot Chambord (chilled)
Champagne (chilled)

Drop raspberries in the bottom of a champagne or martini glass. Pour Chambord on top of raspberries then fill up the rest of the glass with champagne. Serve immediately.

Tropical Coconut Dream

Cocktail:
1/2 banana
1/2 cup coconut water (chilled)
1/4 cup unsweetened coconut milk (chilled)
1/4 tsp. vanilla extract
1 1/2 shots vodka (chilled)
1 tsp. agave nectar

For garnish:
Slice of lime
Coconut flakes
1 tsp. agave nectar

Put banana, coconut water, coconut milk, vanilla, vodka, and agave in a blender and process until smooth. To dress up the drink, drizzle agave on a plate and dip the rim of a martini glass in the agave, coating the entire rim. Spread coconut flakes out on a clean plate and dip the rim in the coconut so they stick to the agave. Pour the coconut cocktail in the martini glass and garnish with a slice of lime.

Cold Weather Recipes

This post was originally published as Day 5: Cold Weather Recipes by Laurel on Health Food blog.

Did you think I’d get through a whole winter week without featuring a curry recipe? I think not! Day 5 is here already, and today’s recipe is for the curry lovers out there. You can serve this one with roasted sweet potatoes, brown rice, or a slice of whole grain bread. There’s lots of sauce, so it’s just begging for something to scoop up the leftovers.

Cold Weather Tip: During a snap of cold weather, you can stay warm and healthy by adding lots of spice to your daily meals, in anything from eggs and turkey sandwiches to pot roasts. One of my favorite spice blends is curry.  

Curry contains a healthy dose of turmeric, the warm yellow spice giving it a bright yellow color and anti-inflammatory benefits for the body. Turmeric has been used for ages as a natural healer, and experts often recommend it to keep your brain healthy and help avoid diseases such as Alzheimer’s, heart disease, and cancer. My mom keeps pure turmeric in a salt shaker and shakes it on foods on a daily basis. If you love curry like we do, this is a great healthy habit to keep in the winter and all year round.

Baked Curry Chicken
(serves 4)

Baked Curry Chicken topped with peanuts & cilantro

4 chicken thighs (bone in, skin on)
1 can diced tomatoes (about 14 oz.)
1 tbsp. coconut oil
2 celery stalks
1/2 onion
3 cloves garlic
1 1/2 tbsp. curry powder
2 tsp. paprika
1 tsp. chili powder
Salt & pepper
Peanuts (for garnish)
Fresh cilantro (for garnish)

Preheat your oven to 375 degrees. Place 4 chicken thighs skin-up in a baking dish. Season with salt & pepper. Chop up the celery, onion, and garlic. Heat coconut oil in a sauté pan over medium heat and add the celery and onions. Cook for about 10 minutes. Add the garlic, cook for 2 more minutes, then add the curry, chili powder, and paprika. Stir in the spices and add the can of tomatoes. Simmer for about 5 minutes, then remove from heat. Pour the sauce over the chicken, covering all the sides. Cover the dish with foil and bake for 50 minutes. Remove from the oven and serve each chicken thigh with an extra scoop of sauce on top. Garnish with chopped cilantro and a sprinkle of peanuts.

Tip: If you have the funds, buy organic chicken.

See also Day 1, Day 2, Day 3, and Day 4 of this marathon.

Celery, onions, garlic, curry, paprika, and chili powder

Baked Asian Salmon & Asparagus

This post was originally published as Day 4: Cold Weather Recipes by Laurel on Health Food blog.

Today is day 4, and since Thursdays are my busiest day, I made this one a quick and easy meal, perfect for a weeknight.

I love how this recipe only messes up one pan, and there’s hardly any chopping or dicing. That means less dishes for me to clean up when I don’t have much time after work. To complete your meal, serve this dish with baby red potatoes and onions or a scoop of whole grains. There’s plenty of sauce with the fish so you won’t have to season them separately.

Cold Weather Tip: When the weather is bad, try planning out your meals a few days in advance. You can pick up fresh salmon and asparagus over the weekend and have it ready for a quick preparation on a weeknight when you’re too cold or tired to spend much time cooking or shopping for groceries. You could even make the dressing in advance, though it only takes a couple minutes to prepare.

Baked Asian Salmon & Asparagus
(serves 2-3)

Asian Salmon & Asparagus fresh out of the oven

1 lb. salmon
1 lb. asparagus
1 large garlic clove
2 tbsp. extra virgin olive oil
1 tbsp. honey
1 tsp. whole grain mustard (or dijon)
Juice from 2 lime wedges
1 1/2 tbsp. soy sauce
Pinch red pepper flakes
Salt & pepper

Preheat your oven to 400 degrees. Trim the ends off the asparagus. Take out a sheet pan and place the asparagus on one end. Drizzle 1/2 tbsp. olive oil on top and season with salt and pepper. Put the salmon skin side down on a big piece of foil. In a small bowl, whisk together the rest of the olive oil, honey, soy sauce, mustard, lime juice, red pepper flakes. Chop up the garlic clove and sprinkle half of it on top of the asparagus, and add the other half to the dressing. Pour the dressing on top of the salmon and then wrap the foil over the top, pinching together the ends to create a steam packet. Put the foil packet on the other half of the sheet pan and bake in the oven for 20 minutes.

Tip: If the asparagus begins to brown before the salmon is done cooking, cover it with a piece of foil.

See also Day 1, Day 2, and Day 3 of this marathon.

Close-up of the baked salmon

Salmon and asparagus before baking

Healthy meat and potato recipe

 This post was originally published as Day 3: Cold Weather Recipes by Laurel on Health Food blog.

 

Ooh baby, are you guys ready for this one? It’s Day 3 of the “7 Days of Cold Weather Recipes” blogathon, and tonight’s meal is a homestyle, traditional recipe catered to the meat and potato lovers. I’ve been super busy this week with dance rehearsals, and my sore muscles were aching for some protein and carbs. This meal is indulgent, but of course, it’s healthy. Hope you love it!

I made a thicker, smaller portion of chili in a deep saute pan while I baked the potatoes in the oven. Topping a small baked potato with a generous scoop of chili feels like I feast, but it actually keeps your portions in check. Potatoes get a bad rap when it comes to health foods, but these comforting whole foods are full of potassium, vitamin C, and B vitamins and are fabulous when you serve them with healthy toppings.

Cold Weather Tip: There’s nothing better than chili and a baked potato when it’s cold out. I like to drink a glass of red wine with this meal for extra warmth and a healthy dose of antioxidants.

Chili Topped Baked Potatoes
(serves about 6)

Mmm chili topped potato! Time to dig in.

1 medium onion
1 large carrot
2 celery stalks
3 cloves garlic
1 can red kidney beans
1 lb. organic ground beef
1 can diced tomatoes in juice (28 oz.)
1 tbsp. concentrated tomato paste (or regular tomato paste)
1/2 cup red wine
1 tsp. cumin
1 tsp. chili powder
1 tbsp. dried oregano
3 tbsp. extra virgin olive oil
Salt & pepper
Small baking potatoes (1 per person)
Greek yogurt (for garnish)
Green onions (for garnish)

Preheat your oven to 425 degrees. Prick the potatoes with a fork on all sides and rub them with 1 tbsp. of olive oil. Sprinkle a little salt on the skin and place them in the oven directly on the oven rack. Cook for about 45 minutes to 1 hour until you can easily stick a fork in them. Meanwhile, dice up the onion, carrot, and celery.

Cook them in a deep sauté pan (or soup pot) over medium heat for about 10 minutes, stirring frequently. Chop up the garlic and add it to the pan. Cook for 2 more minutes. Add the cumin, chili powder, oregano, and tomato paste, and stir well. Season the ground beef with salt and pepper and add it to the pan.

Break up the meat with your spatula and allow it to cook until it turns brown. Pour in the red wine, can of diced tomatoes, and kidney beans. Bring to a boil, then reduce to a simmer, stirring occasionally until the baked potatoes are finished cooking.

Take the potatoes out of the oven and cut one down the middle using a fork to break up the potato. Pour a generous scoop of chili on top of the potato and garnish with 1 tbsp. of yogurt, chopped green onions, and a sprinkle of black pepper.

Tip: If you like to avoid dairy like I often do, try coconut milk yogurt or diced avocado as a substitute for the creamy greek yogurt topping.

See also Day 1 and Day 2 of this marathon.

Plain baked potato waiting for toppings

Chili simmering in the pan

Making healthy meals for family

This post was originally published as Healthy Breakfast To-Go by Laurel on Health Food blog.

Last weekend I heard a mother of four talk about her creative ideas for making healthy meals for her big family. For breakfast, she sometimes makes a big pot of oatmeal the night before and adds fruit and nuts to it. In the morning, all she has to do is warm a little up in the microwave or on the stove, and everyone is fed a healthy meal. If you’re only cooking for yourself, you can store some in the refrigerator and have breakfast ready for the whole week.

I just love this idea, so I tried it out on Monday night. This oatmeal has been hitting the spot on chilly mornings! Here’s my recipe for a great healthy breakfast that will keep you full and energized until lunchtime.

Cranberry-Walnut Oatmeal

1 cup steel-cut oats
4 cups water
2 tbsp. honey
1/2 cup chopped walnuts
1/2 cup dried cranberries
1/4 tsp. cinnamon

Before you go to bed or when you’re making dinner, boil the water in a medium pot. Once it’s boiling, turn off the heat and stir-in the steel cut oats. Cover immediately with a lid, and allow to sit overnight. In the morning, take off the lid and add the cranberries and walnuts. Cook on medium heat for 5-10 minutes. Sprinkle cinnamon and drizzle honey on top before serving (optional). If you have leftovers, store in an airtight container in the refrigerator.

Experiment with different fresh or dried fruits and nuts to switch up the flavor. The cinnamon and honey are optional. You can also try agave nectar if you like it sweet.

I hope you enjoy this recipe! Let me know what you think if you try it out.

How to make chicken soup

This post was originally published as Chicken Soup w/ Homemade Stock by Laurel on Health Food blog.

My buddy Rose is just too fabulous for words, and when she told me she makes some seriously tasty, homemade chicken stock, I knew I had to feature her recipe as a guest blog. Not only does it taste good, it’s healthy and eco-friendly too. Read on and let us know what you think when you try Rose’s recipe for yourself. The following blog is a guest post from Rosalie Petralia and her WeAreSureYouEnjoyIt blog.

Now that winter’s over and everyone’s eating salads and fruit, I find myself making tons of soup. I may not be the most climatically aware person, but I can certainly account for taste, and let’s face it, homemade stock’s where it’s at. Making soup from scratch keeps environmental impacts lower – no cans or boxes to glut up the recycling bin – tastes delicious, and makes the whole house smell great while it’s cooking.

Though I sometimes make chicken soup my mom’s way with bay leaves, carrots, and celery, I am digging the Vietnamese influence of my new version. I like to keep it easy, so you won’t need more than a big pot and a slotted spoon to get going.

Rose’s Pho Chicken Soup:

If you’re just making stock to have on hand for other recipes, you can use other parts of the chicken, like wings, backs, and necks, and strain the whole thing before cooling and freezing (I use my leftover plastic Chinese takeout containers).

2 TBSP olive oil
1 1/2 lbs chicken thighs with skin and bones
water to fill a pot
2 carrots, unpeeled, cut in big chunks
one big yellow onion, quartered
one 2″ cinnamon stick
4 star anise pods
4 green cardamom pods
1 1/2 tsp salt
black pepper to taste

6 green onions, sliced big
2 tomatoes, chopped
3 cloves garlic, smooshed and chopped
1/4 to 1/2 cup fabulous olive oil
s&p to taste

1 cup orzo or other small pasta

In a big pot over med-hi heat, sauté the chicken in the olive oil for a minute or two to sear the skins. Add the water, leaving space in the pot for some boiling action. Add the rest of the stock ingredients and bring to a boil. Reduce heat to simmer and cover, keeping lid ajar to release steam. Let simmer for about 40 minutes, skimming the gunk off the top of the broth from time to time.

While the stock’s cooking, prepare the toppings. Slice up the green onion tops and bottoms into big pieces and set aside. Chop the tomatoes and garlic, and mix in a bowl with the olive oil, salt, and pepper.

When chicken’s cooked and falling apart a bit, scoop it and the veggies out of the pot with a slotted spoon and set aside to cool. Return the stock to a boil and add the orzo. Cook about 9 minutes and check the seasonings, adding salt if necessary.

Remove the chicken from the bones and add back to the pot. You can discard the spices and eat what’s left of the veggies (you won’t be able to resist – this soup smells divine).

Add the green onions just before serving – they should stay fresh. Ladle into bowls and top with tomato mixture.

Grilled vegetable sandwich recipe

This post was originally published as Day 2: Cold Weather Recipes by Laurel on Health Food blog. 

It’s Day 2 of the “7 Days of Cold Weather Recipes” blogathon, and I’m so thankful for the sun shining through my window. It’s a “warm” 38 degrees right now in New York, but we’re supposed to drop to 14 tonight, so I’ll definitely be bundled up on my way out to the gym.

Today’s recipe is a grilled vegetable sandwich. While there are no meats or cheese, you won’t miss them! I fixed it for my boyfriend over the weekend and he said, “you should tell people NOT to underestimate this sandwich. I don’t miss the meat at all! It’s so filling!” I was like, “I’m gonna quote you on that.” He knows that people are often scared off by meals full of vegetables, but this one is packs a punch.

To make the sandwich, I bought this amazing fresh bread from the bakery at Whole Foods called “Seeduction.” It’s a hearty whole grain bread full of seeds (poppy seeds, millet, sunflower seeds, etc.) If you have a Whole Foods nearby, definitely look out for it.

As you can see, I didn’t put exact measurements of all the vegetables in the sandwich. Just buy one loaf of bread, and one each of the veggies. You’ll have plenty to build sandwiches for dinner and have leftovers for a few days.

Cold Weather Tip: This recipe uses garlic-rubbed toast and grilled vegetables to provide the warmth you crave in winter time. All the vitamins and minerals in fresh vegetables help keep your immune system strong and your skin looking great.

Hearty Grilled Veggie Sandwich

Grilled vegetables on Whole Foods' Seeduction bread.

2 slices whole grain bread
1/4 avocado
Fresh arugula
Roasted red bell pepper (canned)
Yellow onion
Zucchini
1 garlic clove
1 slice lemon
1 tbsp. extra virgin olive oil
Black pepper

Mash up the avocado in a small bowl and sprinkle lemon juice on top to prevent it from browning. Set aside. Slice the zucchini, yellow onion, and roasted red bell pepper into thin strips that will fit on your bread. Heat up your grill pan (or sauté pan) to medium heat. Drizzle olive oil in the pan and add the zucchini. Grill on both sides until tender but still crispy. 

Set zucchini aside and add onions. Grill until they are translucent and starting to caramelize. Set onions aside with the zucchini. Add the bell pepper strips to the pan for just a minute to heat them up. Set bell peppers aside and add the slices of bread to the pan. Lightly toast on both sides. Smash a garlic clove and rub it on both sides of the slices of bread. 

Build your sandwich by spreading a thick layer of mashed avocado on one side and topping the other side with a handful of fresh arugula and the warm zucchini, onion, and red bell pepper. Sprinkle black pepper on top. Serve immediately.

See also Day 1 of this marathon.

Open face sandwich

Rubbing the garlic on the bread

Leftover veggies for lunch the next day

Comforting about a warm bowl of soup

Thanks to some cooler weather finally making its way down south, I’m in the mood for cooking some soup. There’s just something so comforting about a warm bowl of soup this time of year—especially if it’s homemade!

So, I found some yummy soup recipes to share, but feel free to add a comment if you’ve got one of your own. Most of these come from The Food Network, but there’s also one from my good friend Rose that I featured earlier this year. Cheers to Fall weather and enjoy some healthy soup!

Alton Brown’s Lentil Soup – This soup got great reviews on The Food Network. I like that it’s an all-veggie version of lentil soup.

Rose’s Pho Chicken Soup – Mmm mmm good! Rose promises this soup will make your house smell so good!

Ellie Krieger’s Tuscan Vegetable Soup – Ellie’s recipes are always super healthy and this soup is very versatile. You could try adding chicken or different vegetables to switch it up (ex. kale, carrot, swiss chard).

Ina’s East Hampton Clam Chowder – Every Barefoot Contessa recipe I’ve tried is fabulous. I watched her make this chowder on TV and I was drooling! All the veggies and fresh clams make it healthy.

This post was originally published as Soups for Fall/Winter by Laurel on Health Food blog.