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By Matthew Thompson, Associate Food Editor for EatingWell

Let me be the first to say that I LOVE chips. As a kid, I felt like a sandwich was incomplete without a few Classic Lays beside it (or on top...mmmm). I loved lemony Cool Ranch Doritos, peppery BBQ Utz, mysterious Cheetos. One year for Christmas, my stocking was literally full of cylinders of Pringles.

But I'm an adult now, with an adult's metabolism. And there's no getting around it: most chips are terrible for you. Many leading brands of potato chips have 10 g of fat in a "15-chip serving"-that's a solid 16% of your daily value! And, c'mon, who eats just 15 chips?

Don't Miss: "Bad" Foods You Should Be Eating

So what's someone like me-who's crazy about crunchy foods, who savors savory snacks-to do? Well, the answer for me came from where I least expected it: kale.

I'd always thought of kale as spinach's nerdy cousin. If all the vegetables were to throw a party, in my mind kale would be the one lecturing you about Third World debt relief in a corner. It's bitter, it's chewy and it goes in things like "vegan tofu scrambles," right?

Don't Miss: How to Cook 20 Vegetables to Perfection

Wrong. As it happens, kale is having a bit of a trendy moment. A-listers like Alex Rodriguez, Gwyneth Paltrow and Christina Hendricks have all recently touted the veggie's great taste and incredible nutritional qualities on TV and in print. Gwyneth and A-Rod, as a matter of fact, have both gone so far as to publish their favorite recipes for the vogue veggie in cookbooks. (Give it a try! Get started with one of these 19 Delicious Recipes with Kale and More Healthy Winter Greens.)

At the heart of the kale craze is a salty snack called kale chips. They are, quite simply, fantastic. Crisp, light and pleasantly salty, they're the perfect treat for a junk-food fan like me. One bite and all of my skepticism was blown away! Before I knew it, I'd downed a whole bowl. (Make more guilt-free snacks with these Recipes for Healthier Tortilla Chips, Potato Chips and Dips.)

And, the thing is, that was totally fine. Kale chips have half the total fat of their potato counterparts. The more kale chips you crunch on, the more cancer-fighting antioxidants you feed your body, the more vitamin A you flood your system with (promoting eye health and great skin), the more heart-healthy fiber you load up on. How many snack foods can boast that?

Kale chips are a snap to make. Check out the recipe here:

Kale Chips
Makes: 4 servings, about 2 cups each
Active time: 25 minutes | Total: 25 minutes
To make ahead: Store in an airtight container at room temperature for up to 2 days.

Not a fan of kale? These crispy baked kale chips will convert you! For the best result, don't overcrowd the pans.

1 large bunch kale, tough stems removed, leaves torn into pieces (about 16 cups; see Note)
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt

1. Position racks in upper third and center of oven; preheat to 400°F.

2. If kale is wet, very thoroughly pat dry with a clean kitchen towel; transfer to a large bowl. Drizzle the kale with oil and sprinkle with salt. Using your hands, massage the oil and salt onto the kale leaves to evenly coat. Fill 2 large rimmed baking sheets with a layer of kale, making sure the leaves don't overlap. (If the kale won't all fit, make the chips in batches.)

3. Bake until most leaves are crisp, switching the pans back to front and top to bottom halfway through, 8 to 12 minutes total. (If baking a batch on just one sheet, start checking after 8 minutes to prevent burning.)

Per serving: 110 calories; 5 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 16 g carbohydrate; 0 g added sugars; 5 g protein; 6 g fiber; 210 mg sodium; 642 mg potassium. Nutrition bonus: Vitamin A (767% daily value), Vitamin C (192% dv), Calcium (20% dv), Potassium (18% dv).

Note: Choose organic kale when possible. Nonorganic can have high pesticide residue.

Don't Miss: 20+ More Healthy Recipes to Satisfy Your Junk-Food Cravings

What's your favorite low-cal snack?

Matthew Thompson Matthew Thompson is the associate food editor for EatingWell Magazine. Related Links from EatingWell: ]]>feature-healthy-kitchenEatingWell2011-10-18T11:52:00ZWhich Is a Healthier Breakfast: Pancakes or Eggs?http://www.kitchendaily.com/2011/09/30/which-is-a-healthier-breakfast-pancakes-or-eggs/http://www.kitchendaily.com/2011/09/30/which-is-a-healthier-breakfast-pancakes-or-eggs/http://www.kitchendaily.com/2011/09/30/which-is-a-healthier-breakfast-pancakes-or-eggs/#commentspancakes/eggs
EatingWell
By Kerri-Ann Jennings, Associate Nutrition Editor for EatingWell

Breakfast is hands-down my favorite meal of the day. Mostly I keep it simple -- toast and peanut butter, fruit and yogurt. But when I have more time or when I go out to eat, I'm faced with an important choice: pancakes or eggs?

As a dietitian and associate nutrition editor at EatingWell Magazine I know that when you're cooking at home, both pancakes or eggs can be a healthy choice (more on that below). So let's look at the health pros and cons of pancakes and eggs and I'll give you my verdict in the pancakes vs. eggs smack-down.

More Healthy Breakfast Recipes to Try:
o. Breakfasts That Fight Fat
o. 3 Magic Breakfast Ingredients to Kick-Start Your Metabolism
o. Breakfasts for 350 Calories or Less

Pancakes

Cons: Typical pancakes are made with white flour, which is low in fiber and, thus, less filling. Pancakes are also not particularly high in protein -- another food component that helps you feel fuller longer. Add to that maple syrup -- or worse, a maple syrup knock-off! -- which just adds more sugar (i.e., empty calories) to your meal, and we're looking at a breakfast that might be tasty, but doesn't power you through the morning. (Which is healthier: butter or margarine?)

Pros: When you're making pancakes from scratch they can have a lot of healthy qualities. First, you can make them with whole grains like whole-wheat flour, which will add heart-healthy filling fiber. You can also add extra-healthy toppings, like fruit to boost vitamins and fiber- and protein-packed nuts to transform them into a nutritious breakfast that will help you stay full through the morning. For healthy homemade pancakes try these recipes for Blueberry Pancakes and more healthy pancakes.

Eggs

Cons: Eggs deliver some saturated fat (2 grams per egg, or 9% of the daily recommended limit on a 2,000-calorie diet) and cholesterol (185 mg per egg; the recommended daily limit is 300 mg). If you eat them scrambled and fried in butter, you'll be getting even more saturated fat and cholesterol with those eggs.

Pros: On the flip side, a single egg is only 70 calories (that's if you eat it hard-boiled or poached, not fried or scrambled in butter or oil). Plus, egg whites deliver protein (4 grams each) and the yolk delivers some vitamin D, plus lutein and zeaxanthin, two antioxidants that help protect against macular degeneration. Research has shown that most people can eat an egg a day (or the equivalent) without it raising their cholesterol levels. To make the healthiest eggs, try using one whole egg and one or two egg whites to up the protein content without adding extra saturated fat and cholesterol. For an extra health boost, pair the eggs with vegetables -- sautéed onions, peppers, broccoli and spinach are some of my favorites (or try this veggie-filled Quick Breakfast Taco and more easy egg recipes) -- for added fiber and nutrients. This is a breakfast that will keep you feeling full and satisfied for hours.

My verdict

Unless it's a whole-grain, nut-flecked, bursting-with-berries kind of pancake, I'd usually stick with eggs because they're more inherently nutritious and higher in protein, which will keep you feeling full on fewer calories.

What's your favorite breakfast -- pancakes or eggs?

Kerri-Ann Jennings
Kerri-Ann, a registered dietitian, is the associate editor of nutrition for EatingWell magazine, where she puts her master's degree in nutrition from Columbia University to work writing and editing news about nutrition, health and food trends. In her free time, Kerri-Ann likes to practice yoga, hike, bake and paint.

Related Links from EatingWell:
o. 4 Health Reasons Not to Quit Coffee (and 4 Cons to Consider)
o. 6 Healthy-Sounding Foods That Really Aren't
o. 9 "Bad" Foods You Should Be Eating
o. Free Newsletters: Easy, healthy recipes plus health and weight loss tips. Sign up now! ]]>feature-breakfastEatingWell2011-09-30T09:00:00Z4 Secrets to a Healthier Chocolate Chip Cookiehttp://www.kitchendaily.com/2011/09/27/4-secrets-to-a-healthier-chocolate-chip-cookie/http://www.kitchendaily.com/2011/09/27/4-secrets-to-a-healthier-chocolate-chip-cookie/http://www.kitchendaily.com/2011/09/27/4-secrets-to-a-healthier-chocolate-chip-cookie/#comments By Hilary Meyer, Associate Food Editor for EatingWell

Get the Recipe: Oatmeal Chocolate Chip Cookies

I'm a skeptic. So when I hear the words "healthy" and "cookie" together, I imagine biting into something that tastes like particle board. Add "chocolate chip" to that equation and now you've really lost me. There is no possible way to preserve the integrity of this sacred cookie while making it healthy without completely screwing it up. Or is there? That was my stance, until I tried our Oatmeal Chocolate Chip Cookie. It's downright delicious and has 66% less saturated fat than traditional recipes.

What are the secrets to a healthier chocolate chip cookie that still tastes amazing? Here they are:

1. Use healthier fats: Classic chocolate chip cookies are loaded with butter. And butter is loaded with saturated fat (7 grams per tablespoon). But we all know butter is delicious. It imparts a rich, nutty taste that's not easily replaced without taking a hit in the flavor department. In our cookie, we replace some of the butter with tahini--a sesame seed puree. It has less saturated fat (about 1 gram of saturated fat per tablespoon) than butter and adds that subtle nutty flavor you may be missing.

2. Add oats: You may think that adding oats to a chocolate chip cookie is sacrilegious, but oats add fiber (about 4 grams per cup) without imparting an off taste. Plus they add texture. This allows us to cut back on the chocolate chips a little (which add calories and fat) without feeling like we're missing out.

3. Add some whole-wheat flour: The taste of whole-wheat flour can take some getting used to and may make for a tougher cookie. But when it's mixed with all-purpose flour, it's more subtle and you still get an added boost of fiber. Choosing whole-wheat pastry flour is an added benefit, since it has less gluten-forming potential than regular whole-wheat flour, making for a more tender cookie. Run Out of Whole-Wheat Flour? 7 Baking Substitutions for 7 Common Ingredients.

4. Add nuts: Although not always traditional, adding chopped nuts to chocolate chip cookies is a great way to boost flavor, provide an added crunch and add additional healthy fats. Walnuts are the only nuts that offer a significant amount of the omega-3 fat alpha-linolenic acid (ALA). ALA's anti-inflammatory properties halt plaque buildup in the arteries.

How do you make your cookies healthier?

Hilary MeyerHilary Meyer spends much of her time in the EatingWell Test Kitchen, testing and developing healthy recipes. She is a graduate of New England Culinary Institute.




Related Links from EatingWell: ]]>feature-kitchen-fundamentalsEatingWell2011-09-27T10:36:00Z8 Hidden Food Dangers and How to Avoid Themhttp://www.kitchendaily.com/2011/09/12/8-hidden-food-dangers-and-how-to-avoid-them/http://www.kitchendaily.com/2011/09/12/8-hidden-food-dangers-and-how-to-avoid-them/http://www.kitchendaily.com/2011/09/12/8-hidden-food-dangers-and-how-to-avoid-them/#commentsconvection oven
Ray Kachatorian
By Hilary Meyer, EatingWell Associate Food Editor

Some people think that rules are made to be broken. In certain circumstances, I can get behind that statement. But when it comes to food, if you take that attitude to heart, understand you could be risking your health. I'm paying closer attention to food safety these days in the wake of the recent salmonella outbreak that's been linked to ground turkey. To date, Cargill Meat Solutions Corporation has recalled 36 million pounds of ground turkey, which is no small number.

Whether we realize it or not, chances are we all have broken a few food-safety rules. It's easy to do, but also easy to avoid if you know about which hidden food dangers to watch out for and what you can do to protect yourself:

1. When there's a recall, you don't check your food

We often hear about food recalls on the news, but according to a survey conducted by Rutgers University during the fall of 2008, only about 60 percent of Americans search their homes for foods that have been recalled because of contamination. Whenever there's a food recall, check products stored at home to make sure they are safe. You should discard any food that's been recalled because it's associated with the outbreak of a foodborne illness. For more information on food recalls, visit www.recalls.gov.

Related: Signs and Symptoms of 5 Foodborne Bacteria You Want to Avoid

2. Your refrigerator isn't cold enough

Especially in the summer months, the temperature in your fridge can creep up. Use a "refrigerator thermometer" to make sure your food is stored at a safe temperature of 40°F or below. Keep in mind that products stored on the refrigerator door are subject to the most temperature fluctuations. Store highly perishable ingredients like meat toward the back of your refrigerator or in a meat drawer.

3. You defrost food on the counter

It's summer. It's warm. You think you can expedite the thawing of your frozen hamburger patties by leaving them on the counter for a little while. Right? Wrong! Perishable foods should never be thawed on the counter for longer than 2 hours because, while the center of the food may remain frozen, the outer surface may enter the Danger Zone, the range of temperatures between 40° and 140°F, in which bacteria multiply rapidly. If you're short on time, use the microwave-or you can thaw meat and poultry in airtight packaging in cold water. Change the water every half hour (so it stays cold) and use the thawed food immediately.

Don't Miss: 4 "Bad" Cooking Habits You Should Break
10 Secrets to Healthier Cooking

4. You use the same cutting board for everything

Most people know that it's good practice to give their cutting board a wash after it comes in contact with raw meat or poultry, but it's a better idea to use separate cutting boards for raw meat/poultry/fish and produce/cooked foods. That way, bacteria from uncooked meat, poultry and fish won't contaminate cooked foods and fresh produce.

Must-Read: 10 Food Rules You Should Follow

5. You assume your meat is cooked rather than using a thermometer to check

Using a calibrated instant-read thermometer is the only way to really know if that burger is cooked through. The USDA Recommended Safe Minimum Internal Temperatures are as follows: beef, veal and lamb (steaks and roasts), pork and fish, 145°F; ground beef, 160°F; poultry, 165°F. In the EatingWell Test Kitchen we often recommend cooking meats like roasts and steaks to lower temperatures, closer to medium-rare, so that they retain their moisture. However, we recommend that those who are at high risk for developing foodborne illness-pregnant women and their unborn babies and newborns, young children, older adults, people with weakened immune systems or certain chronic illnesses-follow the USDA guidelines.

Test Your Food-Safety IQ: How Many Food Rules Do You Break? Take Our Quiz!

6. You give your hands a quick rinse before you cook

Sometimes we're pressed for time and we cut corners. One of these corners could easily be skimping on the soapy water you need to wash your hands properly. You can pick up a lot of bacteria out in the world, so it's important to always wash your hands before you eat or prepare food. You should also wash your hands after touching any uncooked meat, poultry, fish or eggs, as bacteria from these foods can contaminate cooked foods and fresh produce. Use soap and warm water and wash thoroughly-for at least 20 seconds.

7. You eat your leftovers cold

Watch out for that slice of cold pizza that's lurking in the fridge! The USDA recommends heating all cooked leftovers to 165°F to kill all potentially dangerous bacteria.

8. You eat foods that have been sitting out too long

Keep an eye on the buffet table at your next potluck. Meat, poultry, eggs and even sliced fresh fruits and vegetables that have been left out for more than 2 hours may enter the Danger Zone-the unsafe temperatures between 40° and 140°F, in which bacteria multiply rapidly. And in temperatures hotter than 90°F, food can become contaminated in half that time. Move perishable foods back to the refrigerator as soon as possible to avoid spoiling.

How concerned are you about food safety in light of the recent turkey recall?

Hilary Meyer
EatingWell Associate Food Editor Hilary Meyer spends much of her time in the EatingWell Test Kitchen, testing and developing healthy recipes. She is a graduate of New England Culinary Institute.


More from EatingWell:
o. 5 Grocery Shopping Myths Busted
o. 12 Foods You Should Buy Organic
o. 7 No-Fail Baking Substitutions That Won't Ruin Your Recipe
o. Free Newsletters: Easy, healthy recipes plus health and weight loss tips. Sign up now! ]]>feature-kitchen-fundamentalsEatingWell2011-09-12T08:00:00Z7 No-Fail Baking Substitutions That Won't Ruin Your Recipehttp://www.kitchendaily.com/2011/09/05/7-no-fail-baking-substitutions-that-wont-ruin-your-recipe/http://www.kitchendaily.com/2011/09/05/7-no-fail-baking-substitutions-that-wont-ruin-your-recipe/http://www.kitchendaily.com/2011/09/05/7-no-fail-baking-substitutions-that-wont-ruin-your-recipe/#comments
mac and cheese
jupiterimages
By Carolyn Malcoun, contributing food editor for EatingWell

I'm more of a cook than a baker. So while I have an arsenal of dried herbs and spices and savory condiments, my baking cupboard is slightly more bare. Since I don't keep tabs on what's in there, there have been times that I've realized that I'm missing a ingredient or two after I've already embarked on a baking project. While I have a grocery store less than a mile from my house, it's usually not worth the inconvenience to me to go get what I'm missing-especially when I have a perfectly good substitute in my kitchen already! Here are 7 no-fail baking substitutions you can make without ruining your recipes.

Must-Read: 20+ Easy Baking Substitutions Guide

1. Buttermilk

What to substitute for buttermilk: If you don't keep buttermilk on hand, you have a couple of options. You can swap 1 cup nonfat or low-fat milk mixed with 1 tablespoon lemon juice or vinegar for each cup of buttermilk. Or keep a can of nonfat buttermilk powder in your refrigerator-look for it in the baking aisle. Mix according to package directions. Plain yogurt also will work as a buttermilk substitute.

Recipes to Try: Buttermilk Biscuits and 19 More Ways to Use Extra Buttermilk

2. Whole-Wheat Flour

What to substitute for whole-wheat flour: While we love the whole-grain properties of whole-wheat flours, if you run out while baking, you can substitute an equal amount of all-purpose flour.

Don't Miss: Easy Homemade Birthday Cakes That Will Wow
24 Healthy Muffin and Quick Bread Recipes

3. Sour Cream

What to substitute for sour cream: If you're out of sour cream (or don't normally buy it) but have plain yogurt in your fridge, you can swap it cup for cup.

Recipes to Try: 5-Ingredient Dip Recipes Perfect for Parties

4. Butter

What to substitute for butter: Whether you run out of butter or just want to make your favorite baking recipe healthier, here's a rule of thumb: Try substituting canola oil for up to half the butter in cakes or other baked goods. Replacing some of the butter with oil reduces the overall saturated fat in a recipe.

5. Brown Sugar

What to substitute for brown sugar: Brown sugar has a nutty, caramelized flavor that is best mimicked by combining 1 cup of granulated sugar with 2 tablespoons molasses.

6. Baking Powder

What to substitute for baking powder: You thought you had baking powder but you really had baking soda. (Why do their names have to be so similar?!?) Replace 1 teaspoon baking powder with 1/2 teaspoon cream of tartar plus 1/4 teaspoon baking soda.

7. Vanilla Beans

What to substitute for vanilla beans: If your eyes popped out of your head when you saw the price of vanilla beans, don't fret. You can substitute 2 teaspoons of vanilla extract for each vanilla bean.

What on-the-fly baking swap have you made that worked?

Carolyn Malcoun
Carolyn Malcoun combines her love of food and writing in her position as contributing food editor at EatingWell. Carolyn has a culinary arts degree from New England Culinary Institute and a degree in journalism from University of Wisconsin-Madison. Carolyn lives in Portland, Maine, and enjoys cooking, gardening, hiking and running in her free time.

Related Links from EatingWell:
o. 10 Easy Tweaks to Make All of Your Favorite Recipes Healthier
o. 4 Bad Cooking Habits You Should Break
o. How to Make Homemade Fruit Bars
o. Free Newsletters: Easy, healthy recipes plus health and weight loss tips. Sign up now! ]]>feature-kitchen-fundamentalsEatingWell2011-09-05T11:14:00ZAllergy-Free Alternatives to Kids' Favorite Foodshttp://www.kitchendaily.com/2011/09/02/allergy-free-alternatives-to-kids-favorite-foods/http://www.kitchendaily.com/2011/09/02/allergy-free-alternatives-to-kids-favorite-foods/http://www.kitchendaily.com/2011/09/02/allergy-free-alternatives-to-kids-favorite-foods/#comments
mac and cheese
EatingWell
By Michelle Edelbaum, Web Editor for EatingWell Media Group

We're fortunate not to have food allergies in our household (now seasonal allergies are another story...). But through my friends and avoiding certain ingredients when I pack lunch for my son to take to school, I know how hard, and increasingly common, it can be to need to eat around certain foods. The Food Allergy and Anaphylaxis Network says scientists estimate about 12 million Americans have food allergies, according to a story in EatingWell Magazine by Cheryl Sternman Rule. A true food allergy causes the body's immune system to attack the proteins in a particular food, releasing chemicals (histamines) that cause symptoms like hives, gastrointestinal or respiratory distress. Symptoms, whether mild or severe, occur quickly: within a few minutes to two hours of eating. In the most severe cases, they progress to anaphylaxis, a potentially fatal condition in which the allergic reaction overtakes the entire body.

At my son's school, like many others, we pack around one common allergy: peanuts. So I decided to turn to EatingWell's editors and Test Kitchen cooks for advice on how to cook around food allergies and for some tasty peanut-free recipes, plus allergen-free alternatives to other common food allergies.

For Peanut Allergies

Foods to Avoid: Peanut butter, mixed nuts, beer nuts, peanut oil. Note: Experts often caution those with peanut allergies to avoid tree nuts, due to cross-contamination risks. Plus, about one-third of those with an allergy to peanuts (which are legumes like beans) have or will develop an allergy to one or more true nuts, which grow on trees.

Common Hidden Sources: Sauces used in ethnic-Asian, African and Mexican-meals (e.g., mole), candy, chocolate, sunflower seeds and nut butters (which often are processed on shared equipment, so read labels to find ones that keep peanuts separate), some natural and artificial flavors and many other foods (i.e., read labels of all processed foods).

Delicious Swaps: Dip apples in a little honey instead of peanut butter or have popcorn when craving a crunchy, salty snack.

Peanut-Free Recipes to Try: Instead of peanut butter and jelly try Strawberry & Cream Cheese Sandwich and 20 More Peanut Free Recipes for Kids

For Dairy Allergies and Intolerance

Also Relevant To: people with lactose intolerance (though many can tolerate yogurt and aged cheeses), vegans

Foods to Avoid: Cow's milk and all food products-including butter, buttermilk, cheese, cream cheese, cream, half and half, ice cream, cottage cheese, yogurt, pudding, sour cream-made from it. Plus, many (but not all) people who are allergic to cow's milk are sensitive to proteins in goat's milk and sheep's milk too.

Common Hidden Sources: Deli meats and hot dogs, veggie burgers, sorbet, canned tuna, chocolate, nondairy creamers, commercial breads and rolls, salad dressings and mayonnaise.

Delicious Swaps: Substitute an equal amount of rice milk, soymilk or almond milk in recipes, blend soy yogurt into smoothies and bake cookies with non-hydrogenated margarine, soy/rice milk, dairy-free chocolate chips.

Recipes to Try: Instead of ice cream try Creamy Chocolate Gelato (Made with Coconut Milk) and More Dairy-Free Frozen Desserts

For Gluten Allergies and Intolerance

Also Relevant To: people with celiac disease

Foods to Avoid: Wheat-based pastas, cereals, breads, bran; wheat germ, wheat berries, semolina (a type of wheat used to make pasta), kamut (used in cereals, crackers and pasta), bulgur, seitan.

Common Hidden Sources: Ice creams, bouillon cubes, potato chips, deli meats, French fries, soy sauce, many processed snacks (too many to list), breadcrumbs, couscous, spelt, hot dogs.

Delicious Swaps: Experiment with different pastas, including those made from corn, brown rice and quinoa, switch from flour to corn tortillas and use rice noodles for Asian-inspired dishes.

Recipes to Try: Get a week's worth of breakfast, lunch and dinner ideas with our 7-Day Gluten-Free Meal Plan.
Flourless Honey Almond Cake & More Gluten-Free Desserts

For Fish Allergies

Also Relevant To: vegans

Foods to Avoid: Fish including tuna, salmon, catfish, and more. Note: Experts often caution those allergic to fish to be aware of cross-contamination risks of eating shellfish and other seafood.

Common Hidden Sources: Caesar salad dressings (many contain anchovy paste), Worcestershire sauce, fish sauce, caponata, imitation crab meat (a.k.a., surimi).

Delicious Swaps: Prepare canned chicken as you would canned tuna.

Recipes to Try: Instead of fish sticks, try these 20-Minute Chicken Nuggets and More Chicken Tender Recipes

For Soy Allergies

Foods to Avoid: Soymilk, tofu, tempeh, edamame, soybeans, soy protein isolate, soy sauce, soy nuts, TVP or textured vegetable protein (defatted soy flour), tamari, miso.

Common Hidden Sources: Tuna, deli meats, hot dogs, vegetable broth, vegetable starch, textured vegetable protein, cereals, infant formulas, sauces, soups, many vegetarian products.

Delicious Swaps: Make a stir-fry with seitan (wheat gluten) or chicken, plus veggies, ginger and garlic (skip the soy sauce!).

Recipes to Try: Many packaged energy bars contain soy. Instead make your own homemade granola bars with these granola and muesli recipes.

For Egg Allergies

Also Relevant To: vegans

Food to Avoid: Eggs. Note: Some people are so sensitive to egg proteins that cooking fumes can stoke an allergic reaction.

Common Hidden Sources: Ice creams, egg substitutes, pastas, candies, hot dogs, meatballs, breads, rolls and other baked goods, mayonnaise, meringues, marshmallows, nougat and marzipan.

Delicious Swaps: Sub mashed avocado, hummus or tapenade for mayo on sandwiches, scramble tofu with salsa, black beans and a little cheese and make your own frozen yogurt instead of eating commercial ice cream.

For Tree Nut Allergies

Foods to Avoid: Walnuts, almonds, cashews, pistachios, pecans, Brazil nuts, hazelnuts, chestnuts, macadamia nuts, pine nuts and more. Note: Experts often caution those with tree nut allergies to avoid peanuts too (see explanation above).

Common Hidden Sources: Cereals, chocolate, candies, marzipan, nougat, mortadella, pesto and some natural and artificial flavors (i.e., read labels of all processed foods).

Delicious Swaps: Mix your own nut-free trail mix with a variety of favorite cereals, raisins and banana chips.

What are your allergy-free meal and snack ideas?

Michelle Edelbaum
Michelle is the web editor for EatingWell Media Group. She puts her background in journalism to work online at EatingWell.com and in each issue of EatingWell Magazine, authoring The Fresh Interview with interesting people in the world of food and health.


Related Links from EatingWell:
o. 4-Week Vegetarian Meal Plan
o. 13 of the Biggest Myths About Food and Health Busted
o. Can Coffee Cure a Headache? The Truth About 5 Common Kitchen Remedies
o. Free Newsletters: Easy, healthy recipes plus health and weight loss tips. Sign up now! ]]>feature-healthy-kitchenEatingWell2011-09-02T08:00:00ZKitchen 101: How to Cook Fishhttp://www.kitchendaily.com/2011/08/18/kitchen-101-how-to-cook-fish/http://www.kitchendaily.com/2011/08/18/kitchen-101-how-to-cook-fish/http://www.kitchendaily.com/2011/08/18/kitchen-101-how-to-cook-fish/#comments
EatingWell

Raise your hand if you love fish but only eat it when you go out. If that's you, you're not alone. We get a lot of questions from readers, friends and family-and one thing we hear over and over again is that people don't know how to cook fish. (Making tuna salad doesn't count...) And since the USDA Dietary Guidelines now recommend that most Americans eat 8 ounces of heart-healthy fish and seafood each week, it's high time you learned how to make what's actually one of the easiest dinners around.

First, ask your local fish market or the fish counter at your favorite store what's fresh and what's sustainably caught. Depending on where you live, what's freshest might actually be fish that was frozen at sea and kept frozen until it arrived at your market (just defrost it overnight in your refrigerator before using). We like to use thinner white-fish fillets like catfish, tilapia and haddock, because they only take a few minutes to cook, but really you can use any kind of fish. (See below for how to choose sustainable fish.)

Now it's time to cook. The technique is the same no matter what type of fish you have. If your fillet is big, cut it into individual portions. Then lightly coat both sides in flour that's been seasoned with salt and pepper. Cook the fish in a bit of oil in a nonstick pan until golden brown on both sides. That's it! Jazz it up with an easy no-cook sauce, like our light and creamy tartar sauce or spicy black bean-garlic sauce, and you'll have dinner on the table in no time. See how easy that was?


Step 1: Cut a 1-pound fish fillet into 4 roughly equal portions or buy 4 small fillets, such as tilapia (about 5 ounces each), and cook one fillet per person.


Step 2: Dredge both sides of each piece of fish in seasoned flour. For a crispy crust with a delicate corn flavor, try dredging the fish in fine stone-ground cornmeal instead of flour.


Step 3: Cook fish, turning once, until golden brown on both sides. A plastic fish spatula or other flexible heatproof spatula is the best tool to help you turn the delicate fish fillets without breaking them.

4 No-Cook Sauces for Sautéed Fish

Turn your simple sautéed fish fillets into a restaurant-worthy entree with one of these easy recipes.

]]>feature-kitchen-fundamentalsEatingWell2011-08-18T08:00:00ZFlavor Boosters for Chicken: 6 Amazing Marinades and Rubshttp://www.kitchendaily.com/2011/08/15/flavor-boosters-for-chicken-6-amazing-marinades-and-rubs/http://www.kitchendaily.com/2011/08/15/flavor-boosters-for-chicken-6-amazing-marinades-and-rubs/http://www.kitchendaily.com/2011/08/15/flavor-boosters-for-chicken-6-amazing-marinades-and-rubs/#comments
EatingWell

Take a look in your pantry (go ahead-we'll wait!): If you have ingredients like soy sauce, garlic powder, paprika, balsamic vinegar and garlic, you can throw together a flavorful rub or marinade in minutes. That's all you need to take chicken breast from flat to bodacious, upping its juiciness without sacrificing its lean profile. Even better when you opt for homemade over store-bought, you're in charge of the ingredients. You can skip the preservatives, colorings and additives, keep sodium and sugar in check and choose olive oil (high in heart-healthy monounsaturated fats) over the less-healthy oils used in many commercial marinades. Want a break from chicken? Try other meats, fish or tofu.

1. Start with:

Boneless, skinless chicken breast, 1-1 1/4 pounds for 4 servings. Choose one of the rubs or marinades (below). Each makes enough for 1 1/4 pounds chicken.

2. Marinate or Rub:

For marinated chicken: Place chicken in a shallow dish or 1-gallon sealable plastic bag. Add the marinade of your choice and refrigerate for at least 1 hour or up to 12 hours. (The longer it marinates, the more intense the flavor.) Remove from the marinade and pat dry before grilling or broiling.

For dry-rubbed chicken: Coat chicken with the dry rub of your choice up to 30 minutes before grilling or broiling.

3. Grill or Broil:

To grill: Preheat grill to medium-high. Oil the grill rack. Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side.

To broil: Position a rack in upper third of oven; preheat broiler. Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165°F, 10 to 15 minutes total.

Chicken Marinades and Rubs


]]>feature-kitchen-fundamentalsEatingWell2011-08-15T10:56:00Z50 Inspiring Omelet Filling Ideashttp://www.kitchendaily.com/2011/08/10/50-inspiring-omelet-filling-ideas/http://www.kitchendaily.com/2011/08/10/50-inspiring-omelet-filling-ideas/http://www.kitchendaily.com/2011/08/10/50-inspiring-omelet-filling-ideas/#comments
peppers
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By Matthew Thompson for EatingWell Magazine

Some people are passionate about pancakes, others are wacko for waffles, but when it comes to breakfast, I've always been an egg man. Beatles references aside, nothing makes me happier than hollandaise-topped eggs Benedict with gooey orange yolks or sizzling baked eggs dotted with bacon. Yum!

Still, my all-time favorite egg dish has to be the omelet. Ready in seconds, an omelet can be made with almost anything -- chances are you have a perfect combination of fillings in your fridge right now. They work for any meal of the day and taste great -- I love the balance of fluffy, golden eggs with the mild crunch of still-firm hot vegetables.

Cooking an omelet couldn't be easier. Basically you whisk some eggs together, cook them in a nonstick pan with a little oil, add the filling of your choice and then fold it and serve. That said, there is some finesse involved in making a perfect omelet. Get step-by-step instructions on making an omelet here.

It's hard to go wrong with omelet fillings. I've filled omelets with everything from gourmet prosciutto and capers to leftover red beans and rice. Both were delicious!

Must-Try Healthy Breakfast Recipes:
o. Quick Breakfast Taco, Eggs Benedict and More Easy Egg Recipes
o. 9 Light & Fluffy Waffle Recipes
o. Pancake Recipes That Won't Pack Pounds
o. 11 Easy Omelet and Frittata Recipes

To help inspire your next omelet, we asked our Facebook fans to share their favorite filling combinations. Here are our 50 favorites to inspire your next omelet-making endeavor. Happy eating!

1. Smoked salmon
2. Bacon, Swiss cheese and tomatoes
3. Jalapenos
4. Spinach
5. Red peppers
6. Mushrooms, bell peppers and cheese
7. Jalapenos, spinach and bell pepper with salsa topping
8. Cheese, peppers, tomato, onion, squash
9. Onions and mushrooms
10. Crumbled bacon, diced mushrooms, diced tomatoes, diced onion and Cheddar
11. Avocado
12. Swiss cheese and turkey bacon
13. Spinach, onion, red pepper and feta
14. Spinach, tomatoes, onion and mushrooms
15. Spinach, bacon and feta
16. Asparagus and cheese
17. Mashed potatoes, Cheddar cheese, green onion, veggie bacon and sour cream
18. Goat cheese, spinach and tomatoes
19. Red, yellow, green bell peppers, onion, parsley, tomatoes, arugula or spinach, chile peppers and goat cheese
20. Fresh basil
21. Leftover pizza toppings: spinach, mushrooms, prosciutto, olives, artichokes, peppers, broccoli
22. Spinach and ricotta
23. Onion, sweet corn, pepper, cheese
24. Soy chorizo and Cheddar
25. Crab and avocado
26. Chive, tomato and goat cheese
27. Smoked mozzarella, sun-dried tomato, basil pesto
28. "Scrambled" beef and onion with chopped garlic and cheese
29. Apples and Brie
30. Leftover mushroom stroganoff
31. Caramelized onion and spinach
32. Green chiles and feta
33. Leftover taco meat, onions, jarred jalapenos and cheese topped with sour cream and salsa
34. Artichoke hearts sauteed with garlic and seasoned goat cheese
35. Turkey and avocado
36. Basil, tomatoes, mozzarella and Morningstar Farm's veggie "sausage"
37. Spinach and pine nuts
38. Havarti and porabello mushrooms
39. Crabmeat
40. Potatoes and fenugreek, Indian-style
41. Maple or apple chicken sausage, avocado, Monterey Jack cheese and sweet onion
42. Spinach, garlic and cream cheese
43. Blue cheese, caramelized pear slices and toasted pecans
44. Sliced pimiento-stuffed green olives
45. Manchego cheese, caramelized Vidalia onions and pancetta
46. Labne (condensed yogurt) with dillweed
47. Chili and cheese
48. White creamy sauce with either shrimp or mushrooms
49. Smoked salmon, cream cheese, red onion, dill, capers
50. Leftover roasted vegetables, sauteed onions and Gouda cheese

What's your favorite way to fill an omelet?

Matthew Thompson is the associate food editor for EatingWell Magazine.

More from EatingWell:
o. How to Poach Eggs Perfectly
o. 4 Health Reasons Not to Quit Coffee (and 4 Cons to Consider)
o. Best and Worst Iced Coffees at Starbucks, Dunkin' Donuts & McDonald's
o. Free Newsletters: Easy, healthy recipes plus health and weight loss tips. Sign up now!

Follow EatingWell on Twitter: www.twitter.com/eatingwell]]>feature-breakfastEatingWell2011-08-10T08:00:00Z5 Expert Tips To Make the Best, Healthiest Iced Teahttp://www.kitchendaily.com/2011/07/11/5-expert-tips-to-make-the-best-healthiest-iced-tea/http://www.kitchendaily.com/2011/07/11/5-expert-tips-to-make-the-best-healthiest-iced-tea/http://www.kitchendaily.com/2011/07/11/5-expert-tips-to-make-the-best-healthiest-iced-tea/#comments
EatingWell

By Carolyn Malcoun, contributing food editor for EatingWell

Baby, it's hot outside. And a perfect drink to cool down is a frosty glass of iced tea. Plus, as Joyce Hendley reported in a recent issue of EatingWell Magazine, studies show if you drink tea regularly, you may reduce your risk of Alzheimer's and diabetes, plus have healthier teeth and gums and stronger bones. How? Tea is rich in antioxidants called flavonoids, which are most potent when tea is freshly brewed.

Don't Miss: Hibiscus-Pomegranate Iced Tea and 6 More Easy, Refreshing Iced Tea Recipes

Green Tea or Black Tea? A Buyer's and Brewer's Guide for 6 Different Kinds of Tea

Another benefit of brewing your own iced tea? When you make your own iced tea at home instead of using a powdered mix or buying it bottled or from a fast-food restaurant or coffee shop, you'll save money. Plus you can control the calories by limiting how much sweetener you add (or by not adding any at all).

Hendley talked to co-owner and tea sommelier at New York City's Tavalon who recommended these 5 tips for making perfect iced tea.

Love Iced Coffee Too? Don't Miss:
Healthiest and Worst Iced Coffee Drinks at McDonald's, Starbucks, Dunkin' Donuts and More
Frozen Mochaccino and Recipes for Healthy Coffee Shop Drinks at Home
4 Health Reasons to Not Quit Coffee (and 4 Cons to Consider)
To Freeze Coffee or Not? 7 Myths About Making Coffee Answered


HOW TO MAKE THE BEST ICED TEA

1. Use fresh tea. Look for fresh tea at a tearoom or a market with high turnover, because the oils that give teas their flavor break down over time. Opt for loose tea rather than tea bags, as tea leaves need room to expand to release their flavors. If you use tea bags, look for larger ones shaped like pyramids, which give the leaves more room to bloom. Look for brands that list the region where the tea comes from so you know exactly what you're getting.

2. Start with spring or filtered tap water. Mineral water contains too many minerals that can create off-flavors when they come in contact with compounds in the tea leaves, and mineral-free distilled water produces a flat-tasting brew.

3. Turn up (or down) the heat. Use boiling water (212°F) to brew black, herbal and darker-colored oolong teas. But use cooler water (170° to 180°F) to brew green, white and lighter oolongs teas. Brewing teas that need cooler temps with boiling water can result in bitter or astringent flavors.

4. Use just enough tea. Use 1 1/2 to 2 teaspoons per cup of water when brewing teas with bigger leaves or flowers, like green tea or chamomile, and 1 teaspoon per cup for teas with denser, compact leaves, such as most black teas. If you want to make iced tea and don't have time for the tea to cool down, brew it double-strength to compensate for the resulting water from melting ice cubes. Or cool it to room temperature and refrigerate until cold.

5. Steep long enough to release flavors, but not so long that tannins and other bitter-tasting compounds dominate. Heartier teas, like black teas and darker oolongs, should steep for 3 to 5 minutes, while green, white and lighter oolong teas need just 2 to 3 minutes. Herbal tisanes and infusions have fewer tannins, so there's less risk of oversteeping.

Tea Health Tip: Regardless of the variety of tea you brew, maximize the power of its flavonoids by drinking it freshly brewed. If you want to keep a batch of cold tea in your refrigerator, "add a little lemon juice," recommends Jeffrey Blumberg, Ph.D., director of the Antioxidants Research Laboratory at the USDA Human Nutrition Research Center on Aging at Tufts University in Boston. The citric acid and vitamin C in that squeeze of lemon-or lime or orange-help preserve the flavonoids.

What's your favorite tea for iced tea: green, black or herbal?

By Carolyn Malcoun

Carolyn Malcoun combines her love of food and writing in her position as contributing food editor at EatingWell. Carolyn has a culinary arts degree from New England Culinary Institute and a degree in journalism from University of Wisconsin-Madison. Carolyn lives in Portland, Maine, and enjoys cooking, gardening, hiking and running in her free time.


Related Links from EatingWell: ]]>feature-healthy-kitchenEatingWell2011-07-11T08:00:00ZHow to Choose the Best Hot Dogs (And What to Avoid)http://www.kitchendaily.com/2011/07/05/how-to-choose-the-best-hot-dogs-and-what-to-avoid/http://www.kitchendaily.com/2011/07/05/how-to-choose-the-best-hot-dogs-and-what-to-avoid/http://www.kitchendaily.com/2011/07/05/how-to-choose-the-best-hot-dogs-and-what-to-avoid/#commentsBy Matthew Thompson, Associate Food Editor for EatingWell Magazine

I love the smoky bite of a hot dog mounded with sweet and tangy toppings and the delicate, salty balance of meat with the bun. But I'm not a huge fan of the buckets of sodium and oozing fat many hot dogs contain. Plus when you eat a hot dog with an average white-bread bun, you add 100+ calories and 200+ mg of sodium to the calories, fat and sodium the hot dog already contains. So is a healthy hot dog even possible?

Don't Miss: What's Actually in a Hot Dog?

Joyce Hendley investigated this hot dog dilemma in the July/August 2011 issue of EatingWell Magazine. While hot dogs are not exactly a nutritionist's favorite food, they can shine as the calorie bargain of the barbecue: you're better off with a 100- to 150-calorie hot dog on a bun than with a 230-calorie hamburger or a 285-calorie bratwurst.

Don't Miss: 9 Bad Foods You Should Be Eating
Gas or Charcoal? Our 13 Best Healthy Grilling Tips

But when it comes to choosing a hot dog, it turns out that not all dogs are created equal. Reaching for the right brand in the grocery store can have a huge impact on your intake of fat and sodium...and determine how tasty your cookout will be as well. Serve your healthier hot dog on a whole-wheat bun with fresh toppings and you've got yourself a winning meal.

Recipes to Try: Salsa Dog and More Healthy Hot Dog and Hamburger Recipes


What's the best hot dog to choose? The EatingWell Test Kitchen evaluated healthier hot dogs based on our nutrition parameters: 150 calories or less, 3 grams of saturated fat or less and 370 mg of sodium or less. Here's how to find the best, healthiest hot dog and our picks for healthier hot dogs.

SORTING OUT SOME OF THE WORST HOT DOGS

First off, let's talk about the bad and what to avoid:

o. Steer clear of big fat dogs. Beware of jumbo, stadium and bun-length dogs, which can be almost double the size of a regular dog and have more of everything-including calories, fat and sodium. For example, Ball Park Jumbo Beef Franks have 240 calories, 8 grams of saturated fat (36% of your daily recommended limit) and 670 mg of sodium (28% of your daily recommended limit). And watch out for saturated fat. Some bruisers, such as Oscar Mayer's XXL Premium Beef Franks, manage to pack a solid 9 grams of artery-punishing saturated fat into each link (40% of your daily recommended limit). The dog, which weighs in at 76 grams, are 57% bigger than the Oscar Mayer Classic Turkey Hot Dog at 45 grams.

o. Beware of salty dogs. If you think opting for a turkey or chicken frank is going to cut the fat, you're usually right but watch out: often sodium is added in place of fat. For instance, Oscar Mayer's Turkey Franks have just 2.5 grams of saturated fat and 100 calories, but they have 510 mg of sodium. And the Foster Farms Chicken Frank packs a slug-melting 550 mg of sodium into each hot dog-about a quarter to a third of your daily limit, and that's before you add the bun and toppings. Yikes!

HEALTHIER HOT DOGS

So then, what's a health-conscious griller to do? The EatingWell Test Kitchen offers these tips for what to look for and picks for some delicious hot dogs that won't send your diet on vacation. Here's how to pick a healthier dog:

o. Choose hot dogs labeled "Uncured" or "No added nitrates." Sodium nitrite or nitrate (additives found in most hot dogs to help extend shelf life) are linked by some (but not all) experts to increased cancer risk.

o. Pick sodium-smart dogs. We tasted, it's true: dogs don't have to be salt bombs to taste great. Look for brands with 370 mg sodium or less. For beef dogs, check out Applegate's Uncured Beef Hot Dog, which has a delicious beefy flavor and weighs in at only 70 calories, with only 2 grams of fat and 330 mg of sodium-though you'd never know it to try them, since they have the fatty, salty flavor of a less healthy dog! High marks also go to the Boar's Head Lite Skinless Beef Frankfurter, which has a mild, German-style wurst flavor and keeps its numbers similarly slim with fat and calories, even managing to shave off a bit of sodium. That's no small feat, since many "lite" brands of beef hot dog are big-time sodium offenders. Health-wise, we liked Applegate Uncured Turkey Dog, which has a rich, savory flavor that mimics a beef or pork dog, and boasts a trim 40 calories, 1 gram of saturated fat and amazing 260 mg of sodium.

o. Go for organic hot dogs. These dogs, such as Applegate's Great Organic Uncured Beef Hot Dog, are made from organically raised animals, not treated with antibiotics or hormones. Plus they skip the nitrites and nitrates.

o. For all-out nutrition, nothing tops a veggie dog, such as the Lightlife Smart Dog, which clocks in at 45 calories and 0 grams of fat-that's a dog you shouldn't feel bad heaping toppings upon! Also impressive was the Tofu Pup, which had a mere 0.5 gram of saturated fat.

Click here to find EatingWell's 9 picks for healthier beef, poultry and veggie hot dogs.

What's your favorite healthy hot dog?


Matthew Thompson is the associate food editor for EatingWell Magazine.




More from EatingWell:

]]>feature-eat-with-your-handsEatingWell2011-07-05T10:37:00ZThe Healthiest (and Worst) Iced Coffee Drinks at McDonald's, Starbucks and Dunkin' Donutshttp://www.kitchendaily.com/2011/06/15/the-healthiest-and-worst-iced-coffee-drinks-at-mcdonalds-sta/http://www.kitchendaily.com/2011/06/15/the-healthiest-and-worst-iced-coffee-drinks-at-mcdonalds-sta/http://www.kitchendaily.com/2011/06/15/the-healthiest-and-worst-iced-coffee-drinks-at-mcdonalds-sta/#comments
Jupiter Images By Brierley Wright, M.S., R.D., Nutrition Editor, Eating Well

Nothing says summer -- to me -- quite like swapping my steamy cup of coffee for a frosty iced or frozen version.

But as a registered dietitian and the nutrition editor of EatingWell Magazine, I can't help but wonder what the calorie damage is on some of those iced coffee or frozen coffee drinks, especially at popular restaurants like McDonald's, Starbucks and Dunkin' Donuts. Milkshake-thick coffee goodness + whipped cream + chocolate drizzle = diet derailer.

I investigated, and below is a look at how 16-ounce frozen coffee drinks stack up nutritionally at three of the most popular fast food restaurants -- McDonald's, Starbucks and Dunkin' Donuts -- plus some tips on how to order healthier sips.

The Healthiest Choice: As a nutritionist, I'd be remiss not to mention this: ordering the iced coffee (mocha) version of each of these drinks can cut the calorie load significantly-in some shops by as much as half. Also, a straight-up iced coffee (with skim milk, which you might have to specify) is, of course, the skinniest sip -- most of the 16-ounce varieties deliver less than 100 calories.

See the Coffees


]]>feature-kitchen-fundamentalsEatingWell2011-06-15T09:54:00ZVegetable Wise: Fresh Ways to Cook Cauliflowerhttp://www.kitchendaily.com/healthy/healthy-cauliflower-recipes/http://www.kitchendaily.com/healthy/healthy-cauliflower-recipes/http://www.kitchendaily.com/healthy/healthy-cauliflower-recipes/#comments
heads of cauliflower
AlamyIf winter is getting you down, these cauliflower recipes will perk you up. Opt for a brightly colored head of orange, green or purple cauliflower and you'll perk up your plate too. Any color will work in our creamy, cheesy chowder, nutty roasted cauliflower with a blue cheese vinaigrette and more delicious dishes.

What You Get: One cup of cooked cauliflower has nearly a full day's dose of vitamin C (92% daily value). In addition, orange and green varieties contain vitamin A, which can help your vision, and purple has anthocyanins, which may help keep your memory sharp.

Peak Season: Winter, Spring & Fall

Shop & Store: Buy heads with compact florets; the green leaves at the stem should be attached firmly, not limp and withered. Refrigerate in a plastic bag for up to 5 days.

Quick Bites:

1. Toss raw cauliflower with vinegar, lemon juice, oil, salt and pepper.

2. Mash steamed cauliflower with buttermilk, olive oil, salt and pepper, and top with chopped chives.

3. Top steamed cauliflower with a Light Cheese Sauce.

Healthy Cauliflower Recipes from EatingWell

Tangy Cauliflower Salad
Cauliflower and Couscous Pilaf
Sautéed Cauliflower & Grape Tomatoes
Creamy Cauliflower Puree
Roasted Winter Vegetables with Cheesy Polenta

More Healthy Recipes and Cooking Tips

Get the Skinny Chef's healthy cauliflower soup recipe.
See one Family Chef's take on roasted cauliflower farfalle.
Browse more cauliflower recipes on KitchenDaily.
See more cauliflower recipes at the Huffington Post.

Related Cooking Video

Watch this video of Marcus Samuelsson preparing salmon with cauliflower.

]]>cauliflowerfeature-healthy-kitchenhealthyvegetableEatingWell2011-02-09T18:34:00ZHow Healthy Is Soy Really?http://www.kitchendaily.com/2011/01/27/how-healthy-is-soy/http://www.kitchendaily.com/2011/01/27/how-healthy-is-soy/http://www.kitchendaily.com/2011/01/27/how-healthy-is-soy/#comments
edamame soy beans
EatingWellPacked with high-quality protein, fiber and other good-for-you phytochemicals, soy seems to be a naturally healthful choice. But despite its healthy halo, some experts say soy isn't a good choice for every condition. Here, we outline the pros and cons.

Pros

Heart: You may be able to significantly lower your "bad" LDL and total cholesterol levels by eating 25 grams of soy protein each day (e.g., about 1/2 cup soy nuts; 1 1/4 cups of tofu or edamame; 3 1/2 cups soymilk), suggests a review of 30 studies. According to one hypothesis, soy protein directly lowers cholesterol levels by helping the liver clear more LDL from the body, says Mark Messina, Ph.D., adjunct associate professor at Loma Linda University and executive director of the Soy Nutrition Institute. You reap an even greater heart benefit when you replace meat and full-fat dairy with soy as you'll naturally eat less saturated fat -- and research shows that saturated fat increases LDL.
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]]>eatingwellfeature-healthy-kitchenhealthytofuEatingWell2011-01-27T15:58:00Z100 Calorie Snackshttp://www.kitchendaily.com/2011/01/21/100-calorie-snacks-recipes-healthy/http://www.kitchendaily.com/2011/01/21/100-calorie-snacks-recipes-healthy/http://www.kitchendaily.com/2011/01/21/100-calorie-snacks-recipes-healthy/#comments
chocolate banana grahams snacks
EatingWellIf you're looking for an afternoon pick-me-up and trying to stay on a diet, a good snack can help you stay on track. Research suggests that nutritious snacks can stave off hunger by stabilizing blood sugar -- which may help you eat more sensibly at mealtimes. And when you keep snacks to 100 calories (or less), they can be a dieter's best friend, boosting your energy and keeping you satisfied without tanking your daily calorie tally. These easy snacks, including savory Parmesan popcorn, dressed-up hard-boiled eggs and refreshing smoothie pops, all come in at 100 calories or less and can carry you through those afternoon lulls.

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Lemon-Parm Popcorn

Whisk 2 teaspoons extra-virgin olive oil, 1/2 teaspoon lemon pepper and a pinch of salt in a small bowl. Drizzle over 3 cups air-popped popcorn and toss to coat. Sprinkle with 1 tablespoon freshly grated Parmesan cheese and serve immediately. Makes: 2 servings, 1 1/2 cups each. Per serving: 99 calories. What you get: Fiber.
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Strawberry-Banana Smoothie Pops

Place 2 cups frozen strawberries and 1 medium banana in a blender. Add 1 cup low-fat strawberry (or vanilla) yogurt, 1/2 cup cranberry juice cocktail (or pomegranate juice) and 1 tablespoon pure maple syrup. Blend until smooth. Divide among six 4-ounce freezer-pop molds. Freeze until firm, at least 6 hours. Makes: 6 (4-ounce) pops. Per pop: 92 calories. What you get: Vitamin C.
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Devilish Egg

Cut a hard-boiled egg (see Tip, below) in half. Combine 1 teaspoon low-fat mayonnaise, 1/4 teaspoon whole-grain mustard and a pinch each of salt and pepper and dollop it on the egg. Makes: 1 serving. Per serving: 91 calories. What you get: Protein.

Kitchen tip: To hard-boil eggs, place in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and cover the eggs with ice-cold water. Let stand until cool enough to handle before peeling.
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Chocolate-Banana Grahams

Break 1 graham cracker square into 2 rectangles. Top each piece with 1/4 teaspoon Nutella (or other chocolate-hazelnut spread), a slice of banana and a sprinkling of toasted shredded coconut. Makes: 1 serving. Per serving: 71 calories. What you get: Potassium.
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Frogs on a Log

Spread 1 stalk celery with 1 tablespoon reduced-fat cream cheese (Neufchâtel). Top with 5 sliced pimiento-stuffed green olives. Makes: 1 serving. Per serving: 62 calories. What you get: Potassium.
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Cottage Cheese Salad

Place 1/2 cup low-fat cottage cheese and 1/4 cup each chopped green bell pepper and chopped tomato in a small container. Sprinkle with 1 tablespoon minced scallion and a pinch each of salt and pepper. Makes: 1 cup. Per cup: 100 calories. What you get: Protein, Vitamin C, Calcium.
]]>eatingwellfeature-healthy-kitchenhealthysnackEatingWell2011-01-21T06:42:00ZHealthy Bok Choy Recipes and Cooking Tipshttp://www.kitchendaily.com/2011/01/20/healthy-bok-choy-recipes-and-cooking-tips/http://www.kitchendaily.com/2011/01/20/healthy-bok-choy-recipes-and-cooking-tips/http://www.kitchendaily.com/2011/01/20/healthy-bok-choy-recipes-and-cooking-tips/#comments
bok choy
EatingWellA member of the powerhouse brassica family (think: cabbage, broccoli), bok choy is high in all the nutrients you want and works well in preparations from roasting to braising. You can even eat it raw.

Bok Choy Nutrition: A 1/2-cup serving of cooked bok choy has 10 calories and provides 70% daily value of vitamin A and 35% dv of vitamin C. It also contains some folate, calcium, iron and fiber and is rich in antioxidants: indoles, isothiocyanates and beta carotene.

Healthy Bok Choy Recipes

Braised Bok Choy with Tomatoes & Gruyere

Sesame-Shiitake Bok Choy

Crunchy Bok Choy Slaw

Bok Choy-Apple Slaw

Roasted Baby Bok Choy

More on Healthy Cooking from KitchenDaily

Watch a video on how to steam vegetables.
Get healthy brocolli recipes.
Browse all vegetable recipes.
Read about When "Health Foods" Aren't Healthy at Slashfood.
]]>feature-healthy-kitchenhealthyvegetableEatingWell2011-01-20T11:17:00ZInstant Party Appetizershttp://www.kitchendaily.com/2010/12/15/healthy-easy-party-appetizers-eating-well/http://www.kitchendaily.com/2010/12/15/healthy-easy-party-appetizers-eating-well/http://www.kitchendaily.com/2010/12/15/healthy-easy-party-appetizers-eating-well/#comments
scandinavian pickled herring bites on red potato slices
EatingWellNot everyone entertains year-round. Many of us host get-togethers only during the holidays, so we may be a little out of practice when that time of year approaches. With all the roasts, sides, desserts and drinks to be planned and prepared, who has time to worry about fussy appetizers? Whether you're a regular party-planner or just a seasonal one, you will appreciate these recipes for instant appetizers. They make creating elegant treats surprisingly simple. Now that you have one less thing to worry about, go ahead and invite all your relatives, friends and neighbors. You'll wow them without breaking a sweat.

Article and recipes by Ana Briggs

See below for the recipes, then check out the following links for more party food and drinks:

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Marinated Olives & Feta

Combine 1 cup sliced pitted olives, 1/2 cup diced feta cheese, 2 tablespoons extra-virgin olive oil, zest and juice of 1 lemon, 2 sliced cloves garlic, 1 teaspoon chopped fresh rosemary, pinch of crushed red pepper and black pepper to taste in a medium bowl.

Makes: 1 1/2 cups. Per 2-tablespoon serving: 73 calories. What you get: Vitamin C.
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Ham & Red Pepper Spread

Combine 1 1/2 cups diced ham, 1 cup diced roasted red peppers, 1 tablespoon sherry vinegar and 1/2 teaspoon smoked paprika in a food processor. Pulse until finely ground. Combine with 8 ounces softened reduced-fat cream cheese and 1/4 cup chopped fresh parsley in a bowl; stir until smooth.

Makes: 2 cups. Per 2-tablespoon serving: 72 calories. What you get: Vitamin A.
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Scandinavian Pickled Herring Bites

Boil 6 baby red potatoes until just tender; chill. Slice into 1/4-inch-thick slices (discard the ends). Sprinkle the potato slices with salt. Drain one 8-ounce container pickled herring fillets (see Note, below). Cut the fillets into pieces and place one piece on each potato slice. Dollop each with about 1/8 teaspoon sour cream and sprinkle with finely chopped red onion. Garnish with pepper and fresh dill.

Makes: 40 pieces. Per piece: 18 calories. What you get: Protein.

Ingredient Note: Pickled herring are herring that have been cured in salt, rinsed and then packed in a vinegar-based marinade that can be flavored with wine, mustard, sherry or cream-any flavor will work in the recipe. Look for it in jars or tubs in the seafood department at most supermarkets.
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Polenta Wedges with Tomato Tapenade

Preheat broiler. Coat a baking sheet with cooking spray. Trim ends from a chilled 16- to 18-ounce tube prepared polenta; cut into 12 slices. Place polenta slices on the baking sheet and coat with cooking spray. Broil in upper third of oven until starting to brown, 8 to 12 minutes. Turn and broil until lightly browned, 3 to 5 minutes more. Meanwhile, pulse 2/3 cup soft sun-dried tomatoes (see Tip, below), 4 teaspoons extra-virgin olive oil, 1 tablespoon flat-leaf parsley leaves, 2 teaspoons rinsed capers, 1 chopped small garlic clove and a pinch of freshly ground pepper in a food processor until coarsely chopped. Cut polenta slices into quarters. Top each wedge with about 1/4 teaspoon of the tapenade.

Makes: 48 pieces. Per piece: 15 calories.

Kitchen Tip: If you can't find soft sun-dried tomatoes not packed in oil, you can use dry (and hard) sun-dried tomatoes. Soak them in boiling water for about 20 minutes, then drain and chop them before using.
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Mini Brie & Apple Quiches

Preheat oven to 350°F. Arrange 30 mini phyllo shells (two 1.9-ounce packages, see Note, below) on a large parchment-lined baking sheet. Finely dice 1/2 medium peeled apple; divide among the shells. Whisk 5 large eggs, 1 teaspoon Dijon mustard, 1/4 teaspoon salt and a pinch each of pepper and nutmeg in a large measuring cup. Pour the egg mixture over the apple (do not overfill the shells). Cut 4 ounces Brie into 30 squares; place a square in each shell. Bake until the egg is set, the Brie is melted and the phyllo is starting to brown around the edges, about 15 minutes. Let cool slightly before serving.

Makes: 30 quiches. Per quiche: 39 calories. What you get: Protein.

Ingredient Note: Mini phyllo shells, or fillo, are available in the freezer section near other frozen appetizers. They do not need to be defrosted before filling and baking.
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Green Chile & Goat Cheese Dip

One day ahead, drain 15 ounces part-skim ricotta cheese in a sieve lined with a double layer of cheesecloth or a coffee filter; place over a bowl and refrigerate for 24 hours. Preheat oven to 350ºF. Coat a glass pie pan with cooking spray. Mash together the ricotta and 8 ounces crumbled goat cheese in a medium bowl. Stir in two well-drained 4-ounce cans chopped green chiles. Spread in the prepared pan. Sprinkle with 2 tablespoons toasted pepitas (see Tip, below) and 1/4-1/2 teaspoon ground chipotle pepper, or to taste. Bake until the dip is bubbling at the edges, about 30 minutes. Let cool for 5 minutes.

Makes: 3 cups. Per 2-tablespoon serving: 53 calories. What you get: Calcium.

Kitchen Tip: To toast pepitas: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
]]>appetizereasyentertainingfeature-healthy-kitchenhealthyEatingWell2010-12-15T13:01:00ZIs Dieting a Brain Drain?http://www.kitchendaily.com/2010/08/31/is-dieting-a-brain-drain/http://www.kitchendaily.com/2010/08/31/is-dieting-a-brain-drain/http://www.kitchendaily.com/2010/08/31/is-dieting-a-brain-drain/#comments
Is Dieting a Brain Drain?
EatingWell

by Rachael Moeller Gorman

Losing weight can have lots of benefits: you look better, feel better and slash your risk of developing heart disease, diabetes and a host of other problems. But picking the wrong diet may muddle your memory, say researchers.

In a recent study from Tufts University, 19 overweight women followed either a "low-carbohydrate" or a "low-calorie" diet, based on American Dietetic Association guidelines, for three weeks. After the first week, people in the low-carbohydrate group, who were told to completely eliminate carbohydrates from their diets, did worse on tests of working memory (i.e., why did I walk into this room?) and visuospatial memory (remembering locations on a map) than people in the low-calorie group.

"The brain's primary fuel is glucose," says Holly Taylor, Ph.D., cognitive psychologist at Tufts and co-lead investigator on the study. Eating carbohydrate-rich foods-grains, fruits, vegetables-is by far the most efficient way of keeping the brain's glucose supply on "full." But the body can only store one to two days' worth of glucose, and when these stores are gone, glucose levels in the blood (also known as "blood sugar") drop. Fats and proteins can be backup fuel sources, but they don't provide the glucose needed to sustain peak brain power.

Luckily for the study subjects, "memory performance returned to normal when we reintroduced carbohydrates in the second week of the study," said Taylor. A piece of fruit or one-quarter of a slice of bread seemed to be enough.

Even though Taylor's study suggests that tiny amounts of carbs are enough to preserve memory, a few other studies suggest that popular low-carb diets -- such as Atkins, which allows more carbohydrates than Taylor's study does in the second week -- may compromise mental abilities. One study, published in The American Journal of Clinical Nutrition in 2007, showed that people on a higher-carbohydrate diet processed information more quickly than those on a low-carbohydrate diet.

Fortunately, all diets don't dampen brain power. A balanced, low-calorie diet may, in fact, boost it. A study in the Proceedings of the National Academy of Sciences earlier this year showed that restricting total calories by up to 30 percent for three months actually increased verbal memory scores (i.e., how many words were remembered 30 minutes after seeing them) in a group of elderly people. Researchers suspect that losing weight improved the body's ability to use glucose, and that this allowed the brain to work more smoothly.

Bottom Line: Be cautious about striking carbohydrates from your diet: you may lose more than just a few pounds. The Recommended Dietary Allowance for carbohydrates is 130 grams per day, a number based on the amount of glucose the brain needs to function optimally. What does 130 grams look like? A cup of oatmeal, an apple, two slices of whole-wheat bread and cup of cooked pasta.


]]>feature-healthy-kitchenhealthyEatingWell2010-08-31T16:30:00Z4 Reasons to Love Milkhttp://www.kitchendaily.com/2010/08/19/4-reasons-to-love-milk/http://www.kitchendaily.com/2010/08/19/4-reasons-to-love-milk/http://www.kitchendaily.com/2010/08/19/4-reasons-to-love-milk/#comments
milk gallon and glass
Getty Imagesby Nicci Micco

It Builds Bone

Just 1 cup of milk provides 30 percent of the daily value of calcium, a mineral that helps build and maintain strong bones and teeth. To get that amount of calcium from other foods you'd have to eat more than 7 cups of raw broccoli, for example. Calcium is critical to the formation of bones in children and teenagers and becomes equally important to rebuild the bone mass that we lose as we age.

It's the #1 Source of Vitamin D

Scientists are discovering that vitamin D is not only important for proper calcium absorption, but also may improve immunity, reduce risks for some cancers, diabetes and multiple sclerosis, and promote better blood pressure. According to new research presented at the annual Experimental Biology meeting in April 2010, milk provides nearly 43 percent of the vitamin D we get through our diets, making it the number one source. Fortification of milk began in the 1930s to prevent rickets, a disease characterized by soft, deformed bones. Today, all commercial milk sold in the United States is fortified with vitamin D. This is not necessarily true for other dairy products.

It Helps Keep Muscles Strong

One cup of milk provides 16 percent of the daily value for protein, which builds and repairs muscles. In fact, several small studies (partially funded by the dairy industry) found that chocolate milk might help athletes refuel as well as or better than popular sports drinks. Chocolate milk contains the mix of protein and carbohydrate the body needs to recover its energy supplies after an intense workout.

It Helps Keep Your Weight in Check

Several observational studies show that people who consume more dairy products weigh less and have less body fat than those who consume less. Milk seems to satisfy our hunger better than other drinks -- perhaps due to its protein, suggests a study published in 2009 in the American Journal of Clinical Nutrition. In that study, people who drank skim milk felt fuller and ate less at their next meal than people who drank a fruit drink. If you are concerned about weight gain, choose low-fat or nonfat milk instead of whole milk, which can have as much as 8 grams of fat per serving.
]]>feature-healthy-kitchenEatingWell2010-08-19T16:13:00ZHealthy Tomato Recipeshttp://www.kitchendaily.com/2010/08/17/healthy-tomato-recipes/http://www.kitchendaily.com/2010/08/17/healthy-tomato-recipes/http://www.kitchendaily.com/2010/08/17/healthy-tomato-recipes/#comments
tomatoes
EatingWell

Vegetable Wise: Tomatoes

Known as a "love-apple" in its early history, the summer tomato is worthy of the name. Bursting with nutrients, loaded with flavor -- what's not to love?

Vitamin A, lycopene, potassium and folate are among the tomato's nutritional charms, but most folks know it for its vitamin C. In fact, the C content of tomatoes fresh-picked in season (June through October) may be twice as much as that of tomatoes picked November to May. And although cooked tomatoes have less vitamin C, their lycopene is more available and antioxidant activity is undiminished.

Heirloom tomatoes are all the rage these days, but if you've only got the plain old "regular" tomato -- the kind that some people call "supermarket reds" -- that's fine too. Use what's on hand for these delicious dishes, and feel the love.

Click the Gallery tab for healthy tomato recipes.

More Tomato Recipes and Tips from KitchenDaily


Recipes and article by EatingWell Test Kitchen; gallery copy by Megan O. Steintrager
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Healthy Tomato Recipes

Whole wheat bread and reduced-fat mayo make for a healthier version of classic tea sandwiches. Get the Tomato and Basil Finger Sandwiches recipe.

Healthy Tomato Recipes

In this uncooked sauce, healthy tomatoes are joined by flavorful (and good-fat filled) olives and olive oil, antioxidant-rich fresh herbs and part-skim mozzarella (a good source of protein and calcium). The quick and easy sauce is a great topper for pasta or bruschetta.
Get the Raw Tomato Sauce recipe.

Healthy Tomato Recipes

Corn and tomatoes are at their sweetest and most flavorful during summer -- here they're combined with fresh herbs and shallots in a simple side. Shallots are in the same family as onions and garlic -- these "alliums" pack serious health benefits, including cancer-fighting properties.
Get the Corn and tomato saute recipe.

Healthy Tomato Recipes

Protein-rich beans turn this tomato salad into a hearty and healthy meal.
Get the Bean and Tomato Salad with Honey Vinaigrette recipe.

Healthy Tomato Recipes

Just a little Parmesan cheese gives these baked tomatoes a wonderful flavor boost, without adding a lot of fat, cholesterol or calories.
Get the Baked Parmesan tomatoes recipe.

Healthy Tomato Recipes

Choose cherry tomatoes in several colors for these attractive, party-ready skewers. Basil is more than just a pretty garnish: It's a great source of a number of vitamins and nutrients, including vitamin A, which is well-known for its role in helping to protect vision.
Get the Tomato and Basil Skewers recipe.

Healthy Tomato Recipes

These baked tomatoes -- which are stuffed with lean ground beef or turkey, brown rice, vegetables and cheese and then topped with breadcrumbs -- make a satisfying meal.
Get the Stuffed Tomatoes with Golden Crumb Topping recipe.

Healthy Tomato Recipes

Cooked tomatoes are a good source of lycopene, a phytonutrient that studies suggest may help fight certain types of cancer, including prostate cancer. (Raw tomatoes also have lycopene, but not as much as cooked tomatoes).
Get the Slow-Roasted Cherry Tomato Bruschetta recipe.

Healthy Tomato Recipes

If a wheat intolerance or allergy means you have to avoid bread, try using hollowed-out tomatoes to serve tuna, chicken or shrimp salad.
Get the Shrimp Salad-Stuffed Tomatoes recipe.

Healthy Tomato Recipes

Tomatoes are a great source of immune-system bolstering vitamin C. In this recipe, they're joined by the zest of a better-known C powerhouse -- the orange.
Get the Roasted Cod, Tomatoes, Orange and Onions recipe.

Healthy Tomato Recipes

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