Delicious Recipes definitely Natural and Healthy

These recipes are from:EatingWell

They were specially selected to take a very good care of your HORMONES!

Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto

Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto

Looking at a tangle of spaghetti squash tricks your brain into thinking you’re about to eat a serving of egg noodles, when in fact, you get a nice calorie and carb savings in this healthy recipe. Giving tomatoes a stint in a hot oven makes them candy-sweet.

Ingredients

Almond Pesto

4 Servings

  • Almond Pesto
  • 2 cups fresh basil leaves
  • 1 cup fresh parsley leaves
  • ½ cup grated Parmesan cheese
  • ⅓ cup whole raw almonds
  • 1 clove garlic
  • 1½ tablespoons red-wine vinegar
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground pepper
  • ¼ cup extra-virgin olive oil
  • 1/4 cup of water
  • Spaghetti Squash & Vegetables
  • 1 3-pound spaghetti squash
  • ¼ cup water
  • 2 pints grape tomatoes, halved
  • 1 tablespoon extra-virgin olive oil
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground pepper
  • 1 cup canned cannellini beans, rinsed

Preparation

To prepare pesto: Pulse basil, parsley, Parmesan, almonds, garlic, vinegar and ¼ teaspoon each salt and pepper in a food processor until coarsely chopped, scraping down the sides. With the motor running, add ¼ cup oil; process until well combined.

  1. Add water to the pesto in the food processor; pulse to combine.
  2. To prepare squash & vegetables: Preheat oven to 400°F. Line a rimmed baking sheet with foil.
  3. Halve squash lengthwise and scoop out the seeds. Place cut-side down in a microwave-safe dish and add water. Microwave on High until the flesh can be easily scraped with a fork, about 15 minutes.
  4. Meanwhile, toss tomatoes with oil, salt, and pepper in a large bowl. Transfer to the prepared baking sheet. Roast until soft and wrinkled, 10 to 12 minutes. Remove from the oven. Add beans and stir to combine.
  5. Scrape the squash flesh into the bowl and divide among 4 plates. Top each portion with some of the tomato-bean mixture and about 3 tablespoons pesto sauce.
  • To make ahead: Refrigerate pesto (Step 1) for up to 5 days.
  • Tips: Turn leftovers into a pesto-turkey sandwich for lunch: Spread 1½ Tbsp. leftover pesto on 2 slices toasted whole-wheat bread. Top with 3 oz. sliced deli turkey, 2 lettuce leaves and 2 tomatoes slices. Serving size: 1½ cups each.Nutrition Information
    • Serving size: 1½ cups each
    • Per serving: 400 calories; 26 g fat(4 g sat); 10 g fiber; 37 g carbohydrates; 12 g protein; 140 mcg folate; 8 mg cholesterol; 12 g sugars; 0 g added sugars; 3,780 IU vitamin A; 47 mg vitamin C; 262 mg calcium; 4 mg iron; 499 mg sodium; 1,020 mg potassium
    • Nutrition Bonus: Vitamin C (78% daily value), Vitamin A (76% dv), Folate (35% dv), Calcium (26% dv), Iron (22% dv)
    • Carbohydrate Servings: 2½
    • Exchanges: 1½ starch, 1 vegetable, ½ lean meat, 4½ fat

Cucumber-Almond Gazpacho

Cucumber-Almond Gazpacho

Not all gazpachos are red. In this healthy white gazpacho recipe, we use cucumbers, yellow bell pepper and unsweetened almond milk for more savory results.

Ingredients5 servings

  • 2 English cucumbers, divided
  • 2 cups chopped yellow bell pepper, divided
  • 2 cups 1-inch pieces crustless country-style whole-wheat bread
  • 1½ cups unsweetened almond milk
  • ½ cup toasted slivered almonds, divided
  • 5 teaspoons extra-virgin olive oil, plus more for garnish
  • 2 teaspoons white-wine vinegar
  • 1 clove garlic
  • ½ teaspoon salt

Preparation

  1. Dice enough unpeeled cucumber to equal ½ cup and combine with ½ cup bell pepper; refrigerate.
  2. Peel the remaining cucumbers and cut into chunks. Working in two batches, puree the peeled cucumber, the remaining bell pepper, bread, almond milk, 6 tablespoons almonds, oil, vinegar, garlic and salt in a blender until smooth. Transfer to a large bowl and refrigerate until chilled, at least 2 hours and up to 1 day.
  3. To serve, garnish with the remaining 2 tablespoons almonds and the reserved vegetables. Drizzle with a little oil, if desired.
  • To make ahead: Refrigerate diced vegetables (Step 1) and gazpacho (Step 2) separately for up to 1 day.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 201 calories; 12 g fat(1 g sat); 4 g fiber; 19 g carbohydrates; 6 g protein; 20 mcg folate; 0 mg cholesterol; 5 g sugars; 1 g added sugars; 512 IU vitamin A; 117 mg vitamin C; 149 mg calcium; 2 mg iron; 357 mg sodium; 435 mg potassium
  • Nutrition Bonus: Vitamin C (195% daily value)
  • Carbohydrate Servings: 1½
  • Exchanges: 1 veg, ½ starch, 2 fat

 Huevos Rancheros with Zucchini

Huevos Rancheros with Zucchini

Huevos Rancheros with Zucchini

PREP TIME: 15 minutes  /  TOTAL TIME: 30 minutes  /  SERVINGS: 4

1 Tbsp canola oil
1 med zucchini, chopped
8 oz sliced mushrooms
½ green bell pepper, chopped (½ c)
1 sm onion chopped (½ c)
1 can (14.5 oz) diced tomatoes
1 Tbsp tomato paste
½ teaspoon salt
⅛ teaspoon black pepper
1 tsp chili powder
¼ tsp cumin
4 lg eggs
½ c shredded sharp Cheddar (2 oz)
4 flour tortillas (7–8″ diameter), warmed
1 Tbsp chopped cilantro

1. HEAT oil in large nonstick frying pan over medium-high heat. Add zucchini, mushrooms, bell pepper, and onion. Cook, stirring occasionally until lightly browned, about 5 minutes. Stir in tomatoes (with juice), ¼ cup water, tomato paste, chili powder, cumin, salt, and pepper. Cover and simmer until vegetables are tender and sauce is slightly thickened about 5 minutes.
2. BREAK 1 egg into a ramekin (to keep white and yolk intact) and carefully slip into vegetable mixture. Repeat with remaining eggs. Cover and simmer until egg whites have fully set, turning white, and yolks have firmed slightly about 3 minutes. Sprinkle with cheese. Cover and cook until cheese melts, about 30 seconds.
3. PLACE tortillas on 4 plates. Top with eggs and vegetable mixture and sprinkle with cilantro.

Nutrition (per serving) 376 cal, 17 g pro, 39 g carb, 4 g fiber, 17 g fat, 5.5 g sat fat, 956 mg sodium

Florentine OmeletFlorentine Omelet

Florentine Omelet

PREP TIME: 10 minutes / TOTAL TIME: 25 minutes / SERVINGS: 4

2 c liquid egg substitute
1 tsp Italian seasoning
¼ tsp salt
8 oz mushrooms, sliced
1 onion, chopped
1 red bell pepper, chopped
1 clove garlic, minced
2 oz (1 packed c) spinach leaves, chopped
¾ c (3 oz) shredded low-fat mozzarella cheese

1. WHISK together the egg substitute, Italian seasoning, salt, and 3 tablespoons water in a medium bowl.
2. COAT a large nonstick skillet with nonstick spray. Set over medium-high heat. Add the mushrooms, onion, bell pepper, and garlic. Cook, stirring often, for 4 to 5 minutes, or until the bell pepper starts to soften. Add the spinach. Cook for 1 minute, or until the spinach wilts. Transfer to a small bowl and cover.
3. WIPE the skillet with a paper towel. Coat with nonstick spray. Set over medium heat. Pour in half of the egg-substitute mixture. Cook for 2 minutes, or until the bottom begins to set. Using a spatula, lift the edges to allow the uncooked mixture to flow to the bottom of the pan. Cook for 2 minutes, or until set. Sprinkle with half of the reserved vegetable mixture and half of the mozzarella. Cover and cook for 2 minutes, or until the cheese melts. Using a spatula, fold the egg mixture in half. Invert onto a serving plate.
4. COAT the skillet with nonstick spray. Repeat with the remaining egg-substitute mixture, vegetable mixture, and mozzarella to cook another omelette. To serve, cut each omelette in half.

NUTRITION (per serving) 211 cal, 24 g pro, 10 g carb, 2 g fiber, 9 g fat, 3.5 g sat fat, 511 mg sodium

Frisée with Roasted Mushrooms and Eggs

Frisée with Roasted Mushrooms and Eggs 

Frisée with Roasted Mushrooms and Eggs

PREP TIME: 5 minutes  /  TOTAL TIME: 20 minutes  /  SERVINGS: 4

½ lb mushrooms, trimmed and quartered
½ teaspoon salt, divided
3 Tbsp wine vinegar
4 lg eggs
3 Tbsp tomato juice
1 Tbsp extra virgin olive oil
¼ tsp Dijon mustard
½ teaspoon pepper
8 c mixed greens with frisée, torn into bite-size pieces (about 8 oz)

1. HEAT oven to 450°F. Coat shallow baking pan with cooking spray. Spread mushrooms in the pan, sprinkle with ¼ teaspoon salt, and lightly coat with cooking spray. Bake until just browned, about 10 minutes. Drain any liquid from mushrooms.
2. FILL large frying pan two-thirds full with water. Add 1 tablespoon of the vinegar and bring to a simmer. Break 1 egg into a ramekin (to keep white and yolk intact) and carefully slip the egg into water. Repeat with remaining eggs. Simmer 3 minutes for soft-poached or 5 minutes for firmer yolks, spooning some of the water over eggs occasionally. Remove eggs carefully with a slotted spoon to paper towel to absorb any extra moisture.
3. WHISK tomato juice, oil, mustard, pepper, ¼ teaspoon salt, and remaining 2 tablespoons vinegar in large bowl. Add greens, mushrooms, and dressing and toss to coat. Arrange on 4 plates. Top each with an egg and sprinkle with salt to taste.

NUTRITION (per serving) 127 cal, 9 g pro, 5 g carb, 2 g fiber, 9 g fat, 2 g sat fat, 561 mg sodium

Recipe by Jean Kressy

4-Step Fontina FrittataFour Step Fontina Frittata

4 Steps Fontina Frittata

PREP TIME: 12 minutes / TOTAL TIME: 24 minutes / SERVINGS: 6

6 Lg eggs
3 c summer squash saute
½ c grated fontina cheese
1 tsp olive oil

1. PREHEAT broiler. Position rack second from the top.
2. BEAT eggs in large bowl. Fold in squash and cheese.
3. HEAT oil 2 to 3 minutes in medium nonstick, broiler safe skillet over medium heat, turning pan to coat. Add egg mixture and cook 3 minutes to set the bottom. Reduce heat to medium-low and cook 3 to 5 minutes, lifting edges occasionally and tilting pan so uncooked egg mixture flows to the bottom.
4. BROIL 3 to 4 minutes or until frittata is browned and set. Serve warm or at room temperature.

NUTRITION (per serving) 175 cal, 11 g pro, 7 g carb, 2 g fiber, 12.4 g fat, 4 g sat fat, 291 mg sodium

MORE: The Easiest Frittata Recipe Ever

Broccoli Casserole

 

Broccoli Casserole

From: EatingWell.com, November 2016

The lightened-up luscious sauce elevates this easy casserole recipe over standard broccoli and cheese side dishes.

Ingredients12 servings

  • 2 slices whole-wheat sandwich bread
  • 2 pounds broccoli florets
  • 3 tablespoons butter, divided
  • 2 tablespoons extra-virgin olive oil
  • 2 cups diced onion
  • 4 cloves garlic, minced
  • ⅓ cup all-purpose flour
  • 3½ cups low-sodium chicken broth
  • 6 ounces reduced-fat cream cheese
  • 2 teaspoons Worcestershire sauce
  • ¾ teaspoon ground pepper
  • ½ teaspoon salt
  • 2 cups shredded Colby Jack cheese, divided

Preparation

  • Ready In

  1. Preheat oven to 300°F. Coat a 9-by-13-inch baking dish with cooking spray.
  2. Tear bread into pieces and process in a food processor until coarse crumbs form. Spread the breadcrumbs on a baking sheet and bake until dry and crispy, about 10 minutes.
  3. Meanwhile, bring 1 to 2 inches of water to a boil in a large pot fitted with a steamer basket. Steam broccoli until just tender, 4 to 6 minutes. Chop coarsely and spread evenly in the prepared baking dish.
  4. Increase oven temperature to 350°F.
  5. Heat 1 tablespoon butter and the oil in a large saucepan over medium-high heat. Add onion and garlic; cook, stirring frequently, until soft and translucent, 3 to 5 minutes. Sprinkle flour over the vegetables and cook for 1 minute. While stirring, slowly pour in chicken broth. Cook, stirring occasionally until thickened, about 3 minutes. Stir in cream cheese, Worcestershire, pepper and salt, cook, stirring, until smooth, about 2 minutes. Remove from heat and stir in 1½ cups cheese. Pour the cheese sauce over the broccoli.
  6. Melt the remaining 2 tablespoons butter. Combine the melted butter and the breadcrumbs in a medium bowl. Spread evenly over the broccoli mixture. Top with the remaining ½ cup cheese.
  7. Bake until the cheese is melted and the sauce is bubbling around the edges, 25 to 30 minutes.

Nutrition information

  • Serving size: ¾ cup
  • Per serving: 224 calories; 15 g fat(8 g sat); 3 g fiber; 13 g carbohydrates; 11 g protein; 76 mcg folate; 25 mg cholesterol; 2 g sugars; 0 g added sugars; 2,623 IU vitamin A; 73 mg vitamin C; 215 mg calcium; 1 mg iron; 331 mg sodium; 412 mg potassium
  • Nutrition Bonus: Vitamin C (122% daily value), Vitamin A (52% DV), Calcium (22% DV)
  • Carbohydrate Servings: 1
  • Exchanges: 1½ fat, 1½ fat, ½ starch, ½ high-fat protein

Charred Broccoli with Almonds & Cherries

Charred Broccoli with Almonds & Cherries

With many layers of texture and flavor, this creamy broccoli salad recipe is a delicious vegetable side that pairs with almost anything. If you can’t find dried cherries, try cranberries or currants.

  • 10 cups broccoli florets (about 1½ pounds)
  • 6 tablespoons extra-virgin olive oil, divided
  • ¾ teaspoon kosher salt
  • ⅓ cup skin-on sliced almonds
  • 2 teaspoons minced garlic
  • ⅔ cup whole-milk plain yogurt
  • ½ cup dried cherries

Preparation

  • Prep

  • Ready In

  1. Position an oven rack in lowest position; preheat broiler to high.
  2. Toss broccoli with 1 tablespoon oil and salt in a large bowl. Spread evenly on a large rimmed baking sheet. Roast on the lowest rack until tender and charred in spots, 10 to 20 minutes, depending on the strength of your broiler.
  3. Combine almonds and garlic with the remaining 5 tablespoons oil in a small skillet. Cook over medium-low heat, stirring frequently, until just starting to brown, 5 to 7 minutes. Scrape the mixture into a serving bowl. Stir in yogurt and cherries.
  4. Add the broccoli and stir to coat with the dressing. Serve room temperature or cold.

Nutrition information

  • Serving size: ⅔ cup
  • Per serving: 250 calories; 18 g fat(3 g sat); 4 g fiber; 19 g carbohydrates; 6 g protein; 86 mcg folate; 4 mg cholesterol; 10 g sugars; 8 g added sugars; 3,806 IU vitamin A; 109 mg vitamin C; 108 mg calcium; 1 mg iron; 285 mg sodium; 502 mg potassium
  • Nutrition Bonus: Vitamin C (182% daily value), Vitamin A (76% dv), Folate (22% dv)
  • Carbohydrate Servings: 1½
  • Exchanges: 1 vegetable, 3½ fat, ½ fruit

Balsamic & Parmesan Broccoli

Balsamic & Parmesan Broccoli

From: EatingWell Magazine, January/February 2017

Cooking this quick broccoli side dish recipe in a wok gives you a larger surface area, so you get lots of nice crispy bits. Serve with oven-roasted herb chicken or fish, or as a tasty topping to your grain bowl.

  • 2 tablespoons extra-virgin olive oil, divided
  • 6 cups broccoli florets (about 12 ounces)
  • 1 small shallot, sliced
  • 1 tablespoon minced garlic
  • 1 tablespoon white balsamic vinegar
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • ⅓ cup finely shredded Parmesan cheese

Preparation

  • Prep

  • Ready In

  1. Heat 1 tablespoon oil in a large flat-bottom carbon-steel wok over medium-high heat. Add broccoli and cook, stirring, until browned in spots, about 4 minutes. Reduce heat to medium. Push the broccoli to the sides and add the remaining 1 tablespoon oil, shallot, garlic, vinegar, salt and pepper; cook, stirring often, until the broccoli is tender, about 3 minutes more. Remove from heat and sprinkle with Parmesan. Cover and let stand until the cheese is melted, 1 to 2 minutes.

Nutrition information

  • Serving size: 1 cup each
  • Per serving: 130 calories; 9 g fat(2 g sat); 3 g fiber; 8 g carbohydrates; 6 g protein; 77 mcg folate; 5 mg cholesterol; 1 g sugars; 0 g added sugars; 3,283 IU vitamin A; 100 mg vitamin C; 141 mg calcium; 1 mg iron; 289 mg sodium; 376 mg potassium
  • Nutrition Bonus: Vitamin C (167% daily value), Vitamin A (66% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 1 vegetable, 1½ fat

Parmesan Broccoli Bites

Parmesan Broccoli Bites
From: EatingWell Magazine, September/October 2017

Almond flour (aka almond meal) makes the coating on these broccoli fries extra-crunchy and flavorful. Find it in the gluten-free section of large supermarkets and natural-foods stores.

  • Olive oil or canola oil cooking spray
  • 1 pound broccoli crowns, trimmed
  • 2 tablespoons cornstarch
  • 2 large eggs, beaten
  • 1 tablespoon reduced-fat milk
  • 1¼ cups almond flour or almond meal
  • ⅔ cup grated Parmesan cheese
  • ¾ teaspoon paprika
  • ½ teaspoon baking powder
  • ¼ teaspoon salt
  • ⅛ teaspoon cayenne pepper (optional)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 425°F. Coat a large baking sheet with cooking spray.
  2. Cut broccoli into florets and peel the stems. Toss with cornstarch in a large bowl.
  3. Whisk eggs and milk in a shallow dish. Whisk almond flour (or meal), Parmesan, paprika, baking powder, salt, pepper and cayenne (if using) in another shallow dish. Dip a few pieces of broccoli at a time in the egg mixture, allowing excess to drip off, then dredge in the flour mixture, tapping off any excess. Transfer the broccoli to the prepared baking sheet. Generously coat with cooking spray.
  4. Bake the broccoli, without turning, until golden brown and tender-crisp, 25 to 30 minutes.

Nutrition information

  • Serving size: 1 cup broccoli
  • Per serving: 218 calories; 15 g fat(2 g sat); 4 g fiber; 13 g carbohydrates; 10 g protein; 56 mcg folate; 68 mg cholesterol; 2 g sugars; 0 g added sugars; 749 IU vitamin A; 67 mg vitamin C; 168 mg calcium; 2 mg iron; 297 mg sodium; 285 mg potassium
  • Nutrition Bonus: Vitamin C (112% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: 1 vegetable, ½ medium-fat protein, ½ high-fat protein, 2 fat

Quinoa Veggie Burger

Quinoa Veggie Burger

Quinoa Veggie Burger

From: EatingWell Magazine, March/April 2013

Even meat-lovers will crave this vegetarian burger: toasted pecans, mushrooms, Cheddar cheese, fresh herbs and red quinoa pack this recipe full of delicious flavor. Red quinoa gives the burgers the perfect color, but white quinoa is fine too. These quinoa veggie burger patties hold together well for freezing, making for a quick and easy meal. Defrost overnight in the refrigerator before cooking. Serve with your favorite burger garnishes. (Adapted from “Quinoa Revolution” by Patricia Green and Carolyn Hemming; Pintail Books, 2012.)

  • 1 cup water
  • ½ cup red quinoa
  • 1 tablespoon canola oil
  • 1 cup diced onion
  • 2 cups finely chopped cremini or white button mushrooms
  • 1 teaspoon minced garlic
  • ¾ teaspoon dried marjoram
  • ¼ teaspoon dried oregano
  • 1 large egg
  • ⅔ cup shredded reduced-fat Cheddar cheese
  • ½ cup whole pecans, toasted and finely chopped (see Tip)
  • ⅓ cup quick-cooking rolled oats
  • 1 tablespoon reduced-sodium soy sauce
  • 8 small whole-wheat burger buns, toasted if desired

Preparation

  • Active

  • Ready In

  1. Combine water and quinoa in a medium saucepan. Bring to a boil. Reduce to a simmer, cover and cook for 15 minutes. Remove from heat and let stand, covered, for 10 minutes. Fluff with a fork and set aside to cool.
  2. Preheat oven to 350°F. Lightly grease a baking sheet or line with parchment paper.
  3. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring frequently, until starting to soften, about 5 minutes. Add mushrooms, garlic, marjoram and oregano; cook, stirring, until the mushrooms are tender, about 5 minutes. Let cool for about 5 minutes.
  4. Beat egg in a medium bowl. Add the quinoa, mushroom mixture, cheese, pecans, oats and soy sauce; stir to combine. Scoop scant ½-cup portions of the mixture onto the baking sheet and shape into 8 patties, about 3 inches wide, leaving about 1 inch of space between each patty. (The mixture will be crumbly; patting it into burgers on the baking sheet makes it easier to work with. The burgers hold together very well once baked.)
  5. Bake the burgers until crispy, 28 to 30 minutes. Serve on buns with your favorite garnishes.
  • Make Ahead Tip: Individually wrap and freeze cooked burgers for up to 3 months. Defrost overnight in the refrigerator. Reheat in a skillet with a little oil.
  • For the best flavor, toast nuts before adding to recipes. Spread whole nuts on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes. For chopped nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition information

  • Serving size: 1 burger (with bun)
  • Per serving: 280 calories; 12 g fat(2 g sat); 6 g fiber; 35 g carbohydrates; 11 g protein; 48 mcg folate; 29 mg cholesterol; 6 g sugars; 4 g added sugars; 105 IU vitamin A; 2 mg vitamin C; 159 mg calcium; 2 mg iron; 372 mg sodium; 353 mg potassium
  • Carbohydrate Servings: 2½
  • Exchanges: 2 starch, ½ vegetable, ½ medium-fat meat, 1½ fat

Creamy Avocado & White Bean Wrap

Creamy Avocado & White Bean Wrap

Creamy Avocado & White Bean Wrap

From: EatingWell Magazine, July/August 2009

White beans mashed with ripe avocado and blended with sharp Cheddar and onion makes an incredibly rich, flavorful filling for this wrap. The tangy, spicy slaw adds crunch. A pinch (or more) of ground chipotle pepper and an extra dash of cider vinegar can be used in place of the canned chipotles in adobo sauce. Wrap these up to take as a healthy and portable lunch for work.

  • 2 tablespoons cider vinegar
  • 1 tablespoon canola oil
  • 2 teaspoons finely chopped a canned chipotle chile in adobo sauce, (see Note)
  • ¼ teaspoon salt
  • 2 cups shredded red cabbage
  • 1 medium carrot, shredded
  • ¼ cup chopped fresh cilantro
  • 1 15-ounce can white beans, rinsed
  • 1 ripe avocado
  • ½ cup shredded sharp Cheddar cheese
  • 2 tablespoons minced red onion
  • 4 8- to 10-inch whole-wheat wraps or tortillas

Preparation

  • Active

  • Ready In

  1. Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot, and cilantro; toss to combine.
  2. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.
  3. To assemble the wraps, spread about ½ cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about ⅔ cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.
  • Tip: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they’ll keep at least 2 weeks in the refrigerator or 6 months in the freezer.
  • Eat neatly: Keeping the filling inside a wrap or burrito can be a challenge, especially if you’re on the go. That’s why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.

 

Nutrition information

  • Serving size: 1 wrap, ½ cup bean-avocado mixture & ⅔ cup cabbage carrot slaw
  • Per serving: 346 calories; 17 g fat(4 g sat); 13 g fiber; 44 g carbohydrates; 12 g protein; 55 mcg folate; 14 mg cholesterol; 3 g sugars; 0 g added sugars; 3,220 IU vitamin A; 27 mg vitamin C; 135 mg calcium; 1 mg iron; 465 mg sodium; 488 mg potassium
  • Nutrition Bonus: Vitamin A (64% daily value), Vitamin C (45% dv)
  • Carbohydrate Servings: 3

    Roasted Salmon with Smoky Chickpeas & Greens

    Roasted Salmon with Smoky Chickpeas & Greens

    Roasted Salmon with Smoky Chickpeas & Greens

    From: EatingWell Magazine, March/April 2018

    In this healthy salmon dinner, you’ll get a dose of greens and green dressing! Chowing down on 6 or more servings of dark leafy greens a week can help keep your brain in top shape. This dish features the Test Kitchen’s current go-to method for doctoring a can of chickpeas: spice them up and roast until crispy.

    • 2 tablespoons extra-virgin olive oil, divided
    • 1 tablespoon smoked paprika
    • ½ teaspoon salt, divided, plus a pinch
    • 1 (15 ounces) can no-salt-added chickpeas, rinsed
    • ⅓ cup buttermilk
    • ¼ cup mayonnaise
    • ¼ cup chopped fresh chives and/or dill, plus more for garnish
    • ½ teaspoon ground pepper, divided
    • ¼ teaspoon garlic powder
    • 10 cups chopped kale
    • ¼ cup water
    • 1¼ pounds wild salmon, cut into 4 portions

    Preparation

    • Prep

    • Ready In

    1. Position racks in upper third and middle of oven; preheat to 425°F.
    2. Combine 1 tablespoon oil, paprika, and ¼ teaspoon salt in a medium bowl. Very thoroughly pat chickpeas dry, then toss with the paprika mixture. Spread on a rimmed baking sheet. Bake the chickpeas on the upper rack, stirring twice, for 30 minutes.
    3. Meanwhile, puree buttermilk, mayonnaise, herbs, ¼ teaspoon pepper and garlic powder in a blender until smooth. Set aside.
    4. Heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add kale and cook, stirring occasionally, for 2 minutes. Add water and continue cooking until the kale is tender, about 5 minutes more. Remove from heat and stir in a pinch of salt.
    5. Remove the chickpeas from the oven and push them to one side of the pan. Place salmon on the other side and season with the remaining ¼ teaspoon each salt and pepper. Bake until the salmon is just cooked through, 5 to 8 minutes.
    6. Drizzle the reserved dressing on the salmon, garnish with more herbs, if desired, and serve with the kale and chickpeas.

    Nutrition information

    • Serving size: 4 oz. salmon, ¾ cup greens, ¼ cup chickpeas & 2½ Tbsp. dressing
    • Per serving: 447 calories; 22 g fat(4 g sat); 6 g fiber; 23 g carbohydrates; 37 g protein; 78 mcg folate; 73 mg cholesterol; 2 g sugars; 0 g added sugars; 5,200 IU vitamin A; 52 mg vitamin C; 198 mg calcium; 3 mg iron; 557 mg sodium; 991 mg potassium
    • Nutrition Bonus: Vitamin A (104% daily value), Vitamin C (87% DV), Calcium (20% DV), Folate (20% DV)
    • Carbohydrate Servings: 1½
    • Exchanges: 1 starch, ½ vegetable, 5 lean protein, 3 fat

    Easy Salmon Cakes

    Easy Salmon Cakes

    Easy Salmon Cakes

    From: EatingWell Magazine, Winter 2004

    If you are trying to boost your intake of omega-3s, try this simple favorite. It is a great way to use conveniently canned (or leftover) salmon. The tangy dill sauce provides a tart balance.

    1 small onion, finely chopped
    • 1 stalk celery, finely diced
    • 2 tablespoons chopped fresh parsley
    • 15 ounces canned salmon, drained, or 1½ cups cooked salmon
    • 1 large egg, lightly beaten
    • 1½ teaspoons Dijon mustard
    • 1¾ cups fresh whole-wheat breadcrumbs, (see Tip)
    • ½ teaspoon freshly ground pepper
    • Creamy Dill Sauce, (recipe follows)
    • 1 lemon, cut into wedges

    Preparation

    • Active

    • Ready In

    1. Preheat oven to 450°F. Coat a baking sheet with cooking spray.
    2. Heat 1½ teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.
    3. Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs, and pepper; mix well. Shape the mixture into 8 patties, about 2½ inches wide.
    4. Heat remaining 1½ teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.
    5. Bake the salmon cakes until golden on top and heated through 15 to 20 minutes. Meanwhile, prepare Creamy Dill Sauce. Serve salmon cakes with sauce and lemon wedges.
    • Make Ahead Tip: Prepare through step 3. Cover and refrigerate for up to 8 hours.
    • To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about ⅓ cup.
    • Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

     

    Mexican Pasta Salad with Creamy Avocado Dressing

    Mexican Pasta Salad with Creamy Avocado Dressing

    Mexican Pasta Salad with Creamy Avocado Dressing

    From the EatingWell Kitchen

    Everyone will love this Mexican-inspired pasta salad recipe. We lighten up the creamy dressing with avocado for a healthier version of a picnic favorite.

    • Dressing
    • ½ ripe avocado
    • ¼ cup mayonnaise
    • 2 tablespoons lime juice
    • 1 small clove garlic, grated
    • ½ teaspoon salt
    • ¼ teaspoon cumin
    • Pasta Salad
    • 8 ounces whole-wheat fusilli (about 3 cups)
    • 1 cup halved grape or cherry tomatoes
    • ½ cup canned black beans, rinsed
    • ½ cup corn, fresh or frozen (thawed)
    • ½ cup shredded Cheddar cheese
    • ¼ cup diced red onion
    • ¼ cup chopped fresh cilantro

    • Active

    • Ready In

    1. To prepare to dress: Combine avocado, mayonnaise, lime juice, garlic, salt and cumin in a mini food processor. Puree until smooth.
    2. To prepare pasta salad: Cook pasta in a large pot of boiling water according to package directions. Drain, rinse with cold water, then drain again. Transfer to a large bowl. Stir in tomatoes, beans, corn, Cheddar, onion, and cilantro. Add the dressing and toss to coat.
    • Make Ahead Tip: Cover and refrigerate, without dressing, for up to 1 day. Toss with the dressing about 1 hour before serving.

     

    Nutrition information

    • Serving size: 1 cup
    • Per serving: 290 calories; 13 g fat(3 g sat); 6 g fiber; 37 g carbohydrates; 8 g protein; 38 mcg folate; 13 mg cholesterol; 3 g sugars; 0 g added sugars; 401 IU vitamin A; 9 mg vitamin C; 80 mg calcium; 1 mg iron; 343 mg sodium; 254 mg potassium
    • Carbohydrate Servings: 2½
    • Exchanges:
    • Broccoli & Feta Pasta Salad

      • Dressing
      • 1 clove garlic, minced
      • ¼ teaspoon salt
      • ½ cup buttermilk
      • ¼ cup low-fat mayonnaise
      • 3 tablespoons chopped fresh oregano or 1 tablespoon dried
      • 1 tablespoon distilled white vinegar
      • Pasta Salad
      • 8 ounces (about 3 cups) whole-wheat fusilli
      • 2 cups chopped broccoli
      • 1¾ cups halved grape or cherry tomatoes
      • 1 15-ounce can chickpeas, rinsed
      • ½ cup crumbled feta cheese
      • Freshly ground pepper to taste
        Broccoli & Feta Pasta Salad

        Broccoli & Feta Pasta Salad

        From: EatingWell Magazine, May/June 2013

        This vegetarian pasta salad recipe is perfect for your next potluck or as an easy side dish. The broccoli keeps it nice and crunchy and the chickpeas add protein. For the best flavor, combine the pasta salad with the dressing about 1 hour before serving.

      Preparation

      • Active

      • Ready In

      1. To prepare to dress: Mash garlic and salt in a medium bowl with the back of a spoon into a chunky paste. Add buttermilk, mayonnaise, oregano, and vinegar; whisk until combined.
      2. To prepare pasta salad: Cook pasta in a large pot of boiling water according to package directions. Drain, transfer to a large bowl and let cool. Add broccoli, tomatoes, chickpeas, feta, pepper and the dressing; toss to coat.
      • Make Ahead Tip: Cover and refrigerate, without dressing, for up to 1 day. Toss with the dressing about 1 hour before serving.

      Nutrition information

      • Serving size: about 1⅓ cups
      • Per serving: 264 calories; 6 g fat(2 g sat); 6 g fiber; 44 g carbohydrates;11 g protein; 79 mcg folate; 14 mg cholesterol; 4 g sugars; 0 g added sugars; 901 IU vitamin A; 25 mg vitamin C; 134 mg calcium; 2 mg iron;450 mg sodium; 365 mg potassium
      • Nutrition Bonus: Vitamin C (42% daily value), Folate (20% DV)
      • Carbohydrate Servings: 3
      • Exchanges: 2½ starch, ½ vegetable, ½ medium-fat meat, ½ fat

      2 fat, ½ vegetable, 2 starch, ½ high-fat protein

    • Cranberry-Nut Mini Loaves with Flaxseeds

      • ¾ cup whole-wheat flour
      • ¾ cup all-purpose flour
      • 1 teaspoon baking powder
      • ¼ teaspoon baking soda
      • ¼ teaspoon salt
      • 1 teaspoon ground cinnamon
      • ¼ teaspoon ground nutmeg
      • 2 large egg whites, at room temperature (see Tip)
      • 1 cup sugar, or ½ cup
      • ½ cup unsweetened applesauce
      • 2 tablespoons canola oil
      • ¼ teaspoon lemon extract, (optional)
      • 1 cup grated zucchini, lightly packed (about 8 ounces)
      • 2 tablespoons chopped walnuts
        Cranberry-Nut Mini Loaves with Flaxseeds

        Cranberry-Nut Mini Loaves with Flaxseeds

        From: EatingWell Magazine, Fall 2003

        This tender, flavorful version of a holiday staple is made more wholesome with whole-wheat flour and flaxseeds. You can easily double the recipe if you are making these baby loaves as gifts.

        • 1½ cups fresh or frozen cranberries
        • 2 oranges
        • Orange juice, if needed
        • ⅓ cup whole flaxseeds, (see Ingredient note)
        • 1 cup whole-wheat flour
        • 1 cup all-purpose flour
        • 1½ teaspoons baking powder
        • ½ teaspoon baking soda
        • ¼ teaspoon salt
        • 1 large egg
        • ¾ cup sugar
        • ¼ cup canola oil
        • 1 teaspoon vanilla extract
        • ½ cup chopped walnuts, or pecans (2 ounces), divided

        Preparation

        • Active

        • Ready In

        1. Preheat oven to 350°F. Coat three 6-by-3-inch mini-loaf pans (2-cup capacity) with cooking spray.
        2. Pulse cranberries in a food processor until coarsely chopped. Grate orange zest to measure 2 tablespoons. Squeeze juice, adding orange juice, if necessary, to measure ¾ cup.
        3. Grind flaxseeds into coarse meal in a clean dry coffee grinder or blender. Transfer to a large bowl. Add whole-wheat flour, all-purpose flour, baking powder, baking soda, and salt; whisk to blend.
        4. Whisk egg, sugar, oil, vanilla and the orange zest and juice in a medium bowl. Add to the flour mixture and mix with a rubber spatula just until the dry ingredients are moistened. Fold in cranberries and ¼ cup nuts. Scrape the batter into the prepared pans, spreading evenly. Sprinkle the loaves with the remaining ¼ cup nuts. Place the pans on a baking sheet.
        5. Bake the loaves until the tops are golden and a cake tester inserted in the center comes out clean, 35 to 45 minutes. Cool in the pans on a wire rack for 10 minutes. Loosen edges and turn the loaves out onto the rack to cool completely before slicing or wrapping.
        • Make Ahead Tip: The loaves will keep, well wrapped, at room temperature for up to 4 days or in the freezer for up to 1 month.
        • Equipment: Three 6-by-3-inch mini-loaf pans
        • Renowned for their nutritional benefits—fiber, lignans (phytochemicals associated with reduced risk of cancer) and omega-3 fatty acids—flaxseeds also contribute a delicious nutty taste to baked goods. Flaxseeds can be found in the natural-foods section of large supermarkets and in natural-foods stores. The seeds must be ground for your body to take advantage of the nutrients. Ground seeds are highly perishable, so grind them just before using. Store whole flaxseeds in the refrigerator or freezer.

         

        Nutrition information

        • Serving size: 1 slice
        • Per serving: 248 calories; 11 g fat(1 g sat); 4 g fiber; 36 g carbohydrates; 5 g protein; 17 mcg folate; 16 mg cholesterol; 15 g sugars; 13 g added sugars; 67 IU vitamin A; 11 mg vitamin C; 60 mg calcium; 1 mg iron; 159 mg sodium; 168 mg potassium
        • Carbohydrate Servings: 2½
        • Exchanges: 1 starch, 1 fat

        “Get Your Orange” Flax Smoothie

        "Get Your Orange" Flax Smoothie

        “Get Your Orange” Flax Smoothie

        From: EatingWell Magazine, January/February 2012

        This bright orange smoothie gets its color from frozen peaches plus carrot and orange juice. Fresh ginger packs a flavorful punch.

        • 2 cups frozen peach slices
        • 1 cup carrot juice
        • 1 cup orange juice
        • 2 tablespoons ground flaxseed (see Tip)
        • 1 tablespoon chopped fresh ginger

        Preparation

        • Active

        • Ready In

        1. Combine peaches, carrot juice, orange juice, flaxseed, and ginger in blender; blend until smooth. Serve immediately.
        • Tip: Look for ground flaxseeds (or flax meal) in the natural-foods section of large supermarkets or in natural-foods stores. Store in the refrigerator or freezer.

         

        Nutrition information

        • Serving size: 1½ cups
        • Per serving: 209 calories; 4 g fat(0 g sat); 6 g fiber; 41 g carbohydrates;5 g protein; 55 mcg folate; 0 mg cholesterol; 28 g sugars; 0 g added sugars; 23,316 IU vitamin A; 82 mg vitamin C; 72 mg calcium; 2 mg iron; 82 mg sodium; 964 mg potassium
        • Nutrition Bonus: Vitamin A (466% daily value), Vitamin C (137% DV)
        • Carbohydrate Servings: 2½
        • Exchanges: 2 fruit, 1½ vegetable, 1 fat
        • Fig ‘n’ Flax Thumbprint Cookies

        Fig 'n' Flax Thumbprint Cookies

        Fig ‘n’ Flax Thumbprint Cookies

        From: EatingWell Magazine, November/December 2009

        We love how the ground flax adds a nutty flavor and the brown sugar caramelizes on the outside of these thumbprint cookies. Fig preserves make this cookie special; other fruit preserves could be used as well.

        • ½ cup unsalted butter, at room temperature
        • ½ cup packed dark brown sugar, divided
        • 1 large egg, separated
        • 1 teaspoon vanilla extract
        • ½ cup whole-wheat flour
        • ½ cup all-purpose flour
        • 2 tablespoons plus ¼ cup ground flaxseeds (see Note), divided
        • ¼ teaspoon cream of tartar
        • ¼ teaspoon ground cinnamon
        • ¼ teaspoon ground nutmeg
        • ⅛ teaspoon salt
        • ½ cup fig preserves

        Preparation

        • Active

        • Ready In

        1. Preheat oven to 350°F. Line a large baking sheet with parchment paper or a nonstick baking mat.
        2. Beat butter and ¼ cup brown sugar in a medium bowl with an electric mixer on medium-high speed until creamy. Add egg yolk and vanilla and beat until combined.
        3. Whisk whole-wheat flour, all-purpose flour, 2 tablespoons ground flaxseeds, cream of tartar, cinnamon, nutmeg and salt in another bowl. Slowly add the flour mixture to the batter and beat on low until just combined, scraping down the sides as needed.
        4. Place the egg white in a small bowl. Combine the remaining ¼ cup each brown sugar and ground flaxseeds in a shallow dish. Roll slightly rounded teaspoons of dough into balls. Dip one ball at a time into the egg white and then roll in the sugar mixture. Place 2 inches apart on the prepared baking sheet. Press your thumb (or index finger) into the middle of each cookie and spoon enough preserves (about ¼ teaspoon) into the well to fill it.
        5. Bake the cookies in batches until set, 15 to 17 minutes. Transfer to a wire rack to cool.
        • Make Ahead Tip: Store in an airtight container for up to 5 days. Or bake with no preserves and reduce baking time to 12 to 14 minutes; freeze the unfilled cookies for up to 3 months. Defrost at room temperature before filling with preserves.
        • Ingredient Notes: Look for ground flaxseeds (or flax meal) in the natural-foods section of large supermarkets or in natural-foods stores. Store in the refrigerator or freezer.

         

        Nutrition information

        • Serving size: 1 cookie
        • Per serving: 81 calories; 4 g fat(2 g sat); 1 g fiber; 11 g carbohydrates;1 g protein; 9 mcg folate; 14 mg cholesterol; 7 g sugars; 5 g added sugars; 104 IU vitamin A; 0 mg vitamin C; 10 mg calcium; 0 mg iron;14 mg sodium; 35 mg potassium
        • Carbohydrate Servings: ½
        • Exchanges: 1 other carbohydrate, 1 fat
        • Red Cabbage Salad with Blue Cheese & Maple-Glazed Walnuts

        Red Cabbage Salad with Blue Cheese & Maple-Glazed Walnuts

        Red Cabbage Salad with Blue Cheese & Maple-Glazed Walnuts

        From: EatingWell Magazine, March/April 2014

        Serve this hearty salad recipe—combining red cabbage, blue cheese, and glazed walnuts—as an accompaniment to roast pork or chicken. To slice the cabbage quickly, cut the head into wedges and slice in your food processor. A mandoline is also a great tool for the job.

        • 1 tablespoon crumbled blue cheese
        • ¼ cup extra-virgin olive oil
        • 3 tablespoons red-wine vinegar
        • 1 tablespoon Dijon mustard
        • ¼ teaspoon salt
        • ¼ teaspoon freshly ground pepper
        • 1 tablespoon extra-virgin olive oil
        • 1 teaspoon butter
        • 1 cup walnuts
        • ¼ teaspoon salt
        • ¼ teaspoon freshly ground pepper
        • 3 tablespoons pure maple syrup
        • 8 cups very thinly sliced red cabbage
        • 2 scallions, thinly sliced
        • ⅓ cup crumbled blue cheese

        Preparation

        • Active

        • Ready In

        1. To prepare vinaigrette: Combine 1 tablespoon blue cheese, ¼ cup oil, vinegar, mustard, salt and pepper in a mini food processor or blender; process until creamy.
        2. To prepare salad: Place a piece of parchment or wax paper near your stove. Heat 1 tablespoon oil and butter in a medium skillet over medium heat. Add walnuts and cook, stirring, for 2 minutes. Add salt and pepper and drizzle in maple syrup. Cook, stirring, until the nuts are well coated and have begun to caramelize, 3 to 5 minutes. Transfer to the paper, spooning any remaining syrup over them. Separate the nuts while they’re still warm. Let stand until cool, about 5 minutes.
        3. Place cabbage and scallions in a large bowl. Toss with the vinaigrette. Serve topped with blue cheese and the walnuts.
        • Make Ahead Tip: Store glazed walnuts (Step 2) airtight for up to 1 day.

         

        Nutrition information

        • Serving size: about 1 cup
        • Per serving: 232 calories; 19 g fat(4 g sat); 2 g fiber; 12 g carbohydrates; 4 g protein; 30 mcg folate; 6 mg cholesterol; 8 g sugars; 5 g added sugars; 885 IU vitamin A; 41 mg vitamin C; 91 mg calcium; 1 mg iron; 267 mg sodium; 273 mg potassium
        • Nutrition Bonus: Vitamin C (68% daily value)
        • Carbohydrate Servings: 1
        • Exchanges: ½ other carbohydrates, 1 vegetable, 3½ fat
        • Warm Green Bean Salad with Toasted Walnuts

        Warm Green Bean Salad with Toasted Walnuts

        Warm Green Bean Salad with Toasted Walnuts

        From: EatingWell Magazine, Spring 2004

        This colorful salad makes a fine prelude to a hearty dinner. Walnut oil’s distinctive flavor delivers a rich hit to the dressing.

        • Dressing
        • 1 shallot, minced
        • 1 tablespoon red-wine vinegar
        • 1 tablespoon Dijon mustard
        • ¼ teaspoon salt
        • 2 tablespoons walnut oil
        • Salad
        • Freshly ground pepper, to taste
        • 2 tablespoons coarsely chopped walnuts
        • 1½ cups cherry tomatoes halved
        • 2 tablespoons chopped fresh parsley
        • 12 ounces haricots verts, (see Ingredient Note) or green beans, stem ends trimmed
        • 6 cups mâche, (see Ingredient Note) or Boston lettuce, torn into bite-size pieces
        • Active

        • Ready In

        1. To prepare to dress: Whisk shallot, vinegar, mustard, salt and pepper in a small bowl. Gradually whisk in oil.
        2. Cook haricots verts (or green beans), uncovered, in a large pot of boiling water until crisp-tender; 3 to 4 minutes for haricots verts, 4 to 6 minutes for green beans. Drain, refresh under cold water and pat dry.
        3. Toast walnuts in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 3 minutes. Transfer to a small bowl to cool.
        4. To prepare salad: Combine the beans, tomatoes and parsley in a large bowl. Toss with the dressing. Divide mache (or lettuce) among 6 salad plates. Spoon bean mixture onto the greens, sprinkle with the walnuts and serve.
        • Make Ahead Tip: Cover and refrigerate the dressing (Step 1) for up to 2 days. Blanch beans (Step 2) up to 8 hours ahead; store in the refrigerator in a plastic bag lined with paper towels.
        • Ingredient Notes: Haricots verts is simply French for “green beans.” However, the term is often used for the very slender beans, also called French beans, found in produce markets.
        • Mâche (“mosh”), also known as lamb’s lettuce or corn salad, is a tangy green that resembles watercress. Popular in Europe, it is enjoyed in the first salads of spring. Look for it in specialty stores and farmers’ markets.

        Nutrition information

        • Serving size: about 1½ cups
        • Per serving: 111 calories; 7 g fat(1 g sat); 4 g fiber; 12 g carbohydrates;4 g protein; 84 mcg folate; 0 mg cholesterol; 5 g sugars; 0 g added sugars; 3,494 IU vitamin A; 28 mg vitamin C; 63 mg calcium; 2 mg iron; 141 mg sodium; 567 mg potassium
        • Nutrition Bonus: Vitamin A (70% daily value), Vitamin C (47% DV), Folate (21% DV)
        • Carbohydrate Servings: 1
        • Exchanges: 2½ vegetable, 1½ fatZucchini-Walnut Loaf
        • Zucchini-Walnut Loaf

        Zucchini-Walnut Loaf

        Zucchini-Walnut Loaf

        From: EatingWell Magazine, Summer 2004

        Lisa Asuncion Feliciano of Manila, Philippines, shared this recipe in our Kitchen to Kitchen department. She recommends making extra loaves when zucchini is abundant because they freeze well.

      Preparation

      • Active

      • Ready In

      1. Preheat oven to 350°F. Coat 2 mini 6-by-3-inch loaf pans with cooking spray.
      2. Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, salt, cinnamon and nutmeg in a large bowl.
      3. Whisk egg whites, sugar (or Splenda), applesauce, oil and lemon extract (if using) in a medium bowl. Stir in zucchini.
      4. Make a well in the dry 
      5. ingredients; slowly, mix in the zucchini mixture with a rubber spatula. Fold in walnuts. Do not overmix. Transfer the batter to the prepared pans.
      6. Bake the loaves until a toothpick comes out almost clean, 40 to 45 minutes. Cool in the pan on a wire rack for about 5 minutes, then turn out onto the rack to cool completely.
      • Tip: To bring cold eggs to room temperature quickly: Place in a mixing bowl and set it in a larger bowl of warm water for a few minutes; the eggs will beat to a greater volume.
      • Storage smarts: For long-term freezer storage, wrap your food in a layer of plastic wrap followed by a layer of foil. The plastic will help prevent freezer burn while the foil will help keep off-odors from seeping into the food.

      Nutrition information

      • Serving size: 1 slice
      • Per serving: 124 calories; 3 g fat(0 g sat); 1 g fiber; 24 g carbohydrates;2 g protein; 3 mcg folate; 0 mg cholesterol; 14 g sugars; 13 g added sugars; 18 IU vitamin A; 1 mg vitamin C; 23 mg calcium; 0 mg iron; 89mg sodium; 68 mg potassium
      • Carbohydrate Servings: 1½
      • Exchanges: 1½ sta
    •  support your heart-healthy diet

      Tofu Kebabs with Zucchini & Eggplant

      Tofu Kebabs with Zucchini & Eggplant
      0 reviews
      From: EatingWell.com, April 2018

      We’ve divided the tofu and veggies onto separate skewers because the tofu is delicate and sticks to the grill more easily than the eggplant and zucchini. If you like, swap halloumi cheese for the tofu for another twist on this combination.

      •  Katie WebsterEatingWell Recipe Contributor

      Ingredients4 servings

      • 1 large clove garlic, grated
      • 1 tablespoon red-wine vinegar
        Pompeian Red Wine Vinegar 16 Fl Oz
        $2.79 for 1 itemThru 07/03
      • 1 teaspoon extra-virgin olive oil
        Bertolli Extra Virgin Olive Oil 17 Fl Oz
        $9.49 for 1 itemThru 01/01
      • 1 teaspoon Greek seasoning or Italian seasoning
      • ¼ teaspoon salt
        McCormick Sea Salt Grinder 2.12 Oz
        Buy 1 Get 1Thru 07/11
      • 1 medium zucchini, cut into large bite-size half-moons (2½ cups)
      • 1 medium eggplant, cut into bite-size chunks (3 cups)
      • 6 ounces extra-firm tofu, cut into bite-size cubes, or 1 8-ounce block halloumi cheese (see Tips)

      Preparation

      • Prep

      • Ready In

      1. Preheat grill to medium.
      2. Whisk garlic, vinegar, oil, Greek (or Italian) seasoning and salt in a large bowl. Add zucchini, eggplant, and tofu and toss gently to coat.
      3. Thread the zucchini and eggplant alternately onto 6 skewers, filling the skewers evenly. Thread the tofu onto 2 skewers.
      4. Oil grill rack (see Tips) and immediately add the kebabs. Cook, turning every 2 to 4 minutes until the vegetables are tender and the tofu is browned, about 10 minutes for the veggies and 12 minutes for the tofu. Remove the tofu and vegetables from the skewers and serve.
      • Tips: Oiling a grill rack before you grill foods help ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.
      • If you prefer to use halloumi, simply decrease the added salt in the marinade to a pinch. Grill, turning every 2 to 3 minutes, until browned, about 6 minutes.

      Nutrition information

      • Serving size: 1½ cups
      • Per serving: 71 calories; 4 g fat(1 g sat); 2 g fiber; 6 g carbohydrates; 5 g protein; 29 mcg folate; 0 cholesterol; 3 g sugars; 0 g added sugars; 112 IU vitamin A; 10 mg vitamin C; 135 mg calcium; 1 mg iron; 153 mg sodium; 338 mg potassium
      • Carbohydrate Servings: ½
      • Exchanges: 1 vegetable,

        Top Fiber-Rich Foods for Good Gut Bacteria

        By: Laurie S. Herr

        New research shows that certain types of fiber are better for improving your gut health. Find out which foods you should add to your diet.

        Raspberry-Peach-Mango Smoothie Bowl

        Pictured Recipe: Raspberry-Peach-Mango Smoothie Bowl

        Worked out at the gym? Check. Walked the dog? Check. Fed your microbiome today? Hmmm …

        You may not realize it, but growing research shows that keeping your gut bacteria—aka your microbiome—in balance plays a key role in your overall health. Recent studies suggest those trillions of tiny microorganisms living in your intestines may help keep off extra weight, boost immunity, protect your joints and even help prevent life-threatening conditions like heart disease and cancer.

        So, how do you keep those little critters happy? A smart diet usually does the trick, no supplements required. Here’s a crash course on the foods you need.

        Probiotics

        Homemade Kimchi

        Pictured Recipe: Homemade Kimchi

        Think of probiotics as the “good guys,” beneficial microorganisms that help fight microscopic bugs (the “bad guys”) that cause inflammation and other problems. You can find probiotics in fermented foods like sauerkraut, kimchi, miso, pickles and yogurt.

        Don’t Miss: 7 Must-Eat Fermented Foods for a Healthy Gut

        Prebiotics

        Artichokes with Lemon & Dill

        Pictured Recipe: Artichokes with Lemon & Dill

        Prebiotics help keep your gut healthy by feeding your good gut bacteria what they need to thrive. Gut bacteria love to feast on fiber, especially two kinds:

        • Fructans are high-fiber natural carbs found in onions, garlic, wheat and other plant foods. Fructan fibers are more likely to survive longer in your GI tract, and that’s good for a healthy gut. Just one catch: heat breaks down fiber, so cook fructan-rich foods as little as possible to get the most benefit.
        • Cellulose is the insoluble fiber your body can’t digest. It’s found in broccoli stems, carrot peels, asparagus stalks—basically the tough, chewy parts of fruits and veggies we often toss. Finding ways to incorporate more whole fruits and vegetables into your meals—peels, stems and all—will help keep your gut healthy.

        Sadly, most of us get only about half the total daily fiber we need and even less of the super-beneficial fructans. But there’s the good news: upping your fiber intake can improve your gut bacteria fast—sometimes in as little as five days, according to a study in the journal Nature.

        The 10 foods below—all good-to-excellent sources of fructan—can get you off to a great start. Just remember to take it slow. Adding more fiber gradually will help you avoid gas and bloating. Some people have fructan intolerance, so check with your doctor first if you have concerns.

        Related: How Good Gut Bacteria Could Transform Your Health

        1. Jerusalem Artichokes

        Jerusalem Artichoke-Potato Soup with Crispy Croutons

        Pictured Recipe: Jerusalem Artichoke-Potato Soup with Crispy Croutons

        Amount of fructan: 47 grams in 1 cup, (regular artichokes clock in with 6 grams per ‘choke).

        Try this: Toss raw shaved Jerusalem artichokes into salads or slaws.

        Related: Healthy Artichoke Recipes

        2. Leeks

        Oven-Braised Leeks

        Pictured Recipe: Oven-Braised Leeks

        Amount of fructan: 10 grams in one leek

        Try this: Rub whole leeks with oil and grill briefly; toss with your favorite vinaigrette.

        Related: Healthy Leek Recipes

        3. Onions

        Tomato & Onion Salad with Crispy Tofu

        Pictured Recipe: Tomato & Onion Salad with Crispy Tofu

        Amount of fructan: 9 grams per cup

        Try this: Whip up a fresh fruit salsa with chopped onions, mango, lime juice and cilantro.

        Related: Healthy Onion Recipes

        4. Raspberries

        Raspberry-Pineapple Fish Tacos

        Pictured Recipe: Raspberry-Pineapple Fish Tacos

        Amount of fructan: 6 grams per cup

        Try this: Top your morning cereal or yogurt with a handful of fresh raspberries or whir them into a smoothie.

        Related: Healthy Raspberry Recipes

        5. Beans

        Black Bean-Quinoa Buddha Bowl

        Pictured Recipe: Black Bean-Quinoa Buddha Bowl

        Amount of fructan: 6 grams per cup of cooked beans

        Try this: Load up a baked sweet potato with canned black beans, chopped avocado and melted cheese.

        Related: Healthy Black Bean Recipes

        6. Asparagus

        Salmon & Asparagus with Lemon-Garlic Butter Sauce

        Pictured Recipe: Salmon & Asparagus with Lemon-Garlic Butter Sauce

        Amount of fructan: 5 grams per 5 spears

        Try this: Use a vegetable peeler to shave raw asparagus spears over a green salad.

        Related: Healthy Asparagus Recipes

        7. Garlic

        Garlic & Parmesan Roasted Carrots

        Pictured Recipe: Garlic & Parmesan Roasted Carrots

        Amount of fructan: 3 grams in 6 cloves

        Try this: Quickly stir-fry celery with ginger, garlic, soy sauce and peanuts.

        Related: Healthy Garlic Recipes

        8. Bananas

        Yogurt Banana Sundae

        Pictured Recipe: Yogurt Banana Sundae

        Amount of fructan: 1 gram per medium banana

        Try this: Drizzle melted chocolate over banana slices and freeze. Or pair bananas with peanut butter for a classic snack.

        Related: Healthy Banana Recipes

        9. Pears

        Spinach, Asian Pear & Chicken Salad

        Pictured Recipe: Spinach, Asian Pear & Chicken Salad

        7-Day Meal Plan for a Healthy Gut: 1,200 Calories

        By: Emily Heaslip, MS, RD, CD

        To help you boost your gut health, we created this 7-day meal plan that features foods rich in probiotics and prebiotics.

        A healthy gut is a hot topic these days. Words like probiotics, prebiotics, fermented foods, microbiome, microbiota and gut bacteria are making their way into everyday chatter—and for good reason! Research has shown that a healthy gut microbiome has many surprising health benefits, beyond just helping with digestion. Good gut bacteria have been shown to improve heart health, reduce the risk of colon cancer, and can even improve your sleep pattern and mood by producing feel-good neurotransmitters, like serotonin. An added bonus: diverse gut bacteria is also associated with a healthy weight.

        Read More: Gut Health: Prebiotics, Probiotics and the “Forgotten Organ”

        To help you boost your good-gut bacteria count, we created this 7-day meal plan that features foods that promote healthy gut bacteria growth and maintenance. We’ve included healthy probiotic foods (like yogurt, kimchi, kefir, and kombucha) that deposit helpful bacteria into the gut, as well as prebiotic foods (like high-fiber fruits, vegetables and whole grains) that feed the good-gut bacteria. We left out foods that have the tendency to harm your gut, like highly processed, refined foods that contain additives and preservatives, artificial sweeteners and red meat.

         

        Day 1

        Berry-Kefir Smoothie

        Breakfast (304 calories, 9 g fiber)

        Snack (32 calories, 4 g fiber)

        • 1/2 cup raspberries

        Lunch (325 calories, 12 g fiber)

        Snack (138 calories, 6 g fiber)

        Dinner (402 calories, 6 g fiber)

        Meal-Prep Tips: Prepare Creamy Blueberry-Pecan Overnight Oatmeal to have for breakfast on Day 2. Buy store-bought cooked chicken or prepare Best Poached Chicken to have for lunch on Day 2 and Day 5.

        Daily Totals: 1,201 calories, 70 g protein, 129 g carbohydrates, 37 g fiber, 49 g fat, 1,399 mg sodium

         

        Day 2

        Creamy Blueberry-Pecan Overnight Oatmeal

        Breakfast (291 calories, 6 g fiber)

        Snack (62 calories, 7 g fiber)

        • 1 cup blackberries

        Lunch (301 calories, 4 g fiber)

        Snack (67 calories, 0 g fiber)

        • 1 15-oz. bottle kombucha
        • 1 clementine

        Dinner (453 calories, 14 g fiber)

        Meal-Prep Tip: You’ll have leftover roasted root vegetables from tonight’s dinner. Plan to save 1 cup of roasted veggies to have with lunch on Day 3 and Day 6 (1/2 cup for each day).

        Daily Totals: 1,208 calories, 51 g protein, 164 g carbohydrates, 33 g fiber, 43 g fat, 1,169 mg sodium

         

        Day 3

        Roasted Veggie & Hummus Pita Pockets

        Breakfast (281 calories, 6 g fiber)

        Peanut-Butter Banana Toast

        • 1 slice whole-wheat bread, toasted
        • 1 Tbsp. natural peanut butter
        • 1 medium banana, sliced

        Snack (32 calories, 4 g fiber)

        • 1/2 cup raspberries

        Lunch (357 calories, 10 g fiber)

        Snack (95 calories, 3 g fiber)

        • 1 medium apple

        Dinner (463 calories, 4 g fiber)

        Related: Vinaigrette Salad Dressing Recipes

         

        Daily Totals: 1,199 calories, 57 g protein, 161 g carbohydrates, 28 g fiber, 41 g fat, 1,580 mg sodium

         

        Day 4

        White Bean & Avocado Toast

        Breakfast (270 calories, 12 g fiber)

        Snack (112 calories, 3 g fiber)

        • 1 clementine
        • 10 almonds

        Lunch (304 calories, 4 g fiber)

        Easy Cucumber Salad

        • 1 1/2 cups sliced cucumber
        • 1 tsp. lemon juice
        • 1 tsp. olive oil
        • Salt, pepper & dried dill to taste

        Snack (31 calories, 4 g fiber)

        • 1/2 cup blackberries

        Dinner (497 calories, 8 g fiber)

        Meal-Prep Tips: Make a batch of Basic Quinoa to use for lunch and dinner on Day 5. Prepare Creamy Blueberry-Pecan Overnight Oatmeal tonight to have for breakfast on Day 5.

        Daily Totals: 1,215 calories, 70 g protein, 112 g carbohydrates, 30 g fiber, 49 g fat, 1,398 mg sodium

         

        Day 5

        Breakfast (291 calories, 6 g fiber)

        Snack (31 calories, 4 g fiber)

        • 1/2 cup blackberries

        Lunch (301 calories, 4 g fiber)

        Snack (87 calories, 4 g fiber)

        Dinner (479 calories, 12 g fiber)

        Daily Totals: 1,189 calories, 53 g protein, 148 g carbohydrates, 29 g fiber, 46 g fat, 1,598 mg sodium

         

        Day 6

        Berry-Kefir Smoothie

        Breakfast (310 calories, 9 g fiber)

        Snack (32 calories, 4 g fiber)

        • 1/2 cup raspberries

        Lunch (357 calories, 12 g fiber)

        Snack (101 calories, 5 g fiber)

        • 1 clementine

        Dinner (472 calories, 22 g fiber)

        Daily Totals: 1,199 calories, 52 g protein, 208 g carbohydrates, 46 g fiber, 27 g fiber, 1,284 mg sodium

         

        Day 7

        Breakfast (280 calories, 6 g fiber)

        Peanut-Butter Banana Toast

        • 1 slice whole-wheat bread, toasted
        • 1 Tbsp. natural peanut butter
        • 1 medium banana, sliced

        Snack (95 calories, 4 g fiber)

        • 1 medium apple

        Lunch (308 calories, 7 g fiber)

        Snack (112 calories, 3 g fiber)

        • 1 clementine
        • 10 almonds

        Dinner (372 calories, 15 g fiber)

        Evening Snack (55 calories, 2 g fiber)

        Daily Totals: 1,223 calories, 59 g protein, 196 g carbohydrates, 36 g fiber, 29 g fat, 1,875 mg sodium

        Amount of fructan: 1 gram per pear

        Try this: Add a dash of cinnamon to fresh pear slices for a tasty snack.

        Related: Healthy Pear Recipes

        10. Watermelon

        Watermelon Cucumber Basil Seltzer

        Pictured RecipeWatermelon Cucumber Basil Seltzer

        Amount of fructan: 1 gram per cup

        Try this: Sprinkle wedges of watermelon with lime zest and flaky salt.

        Related: Healthy Watermelon Recipes

        Zucchini Lasagna

        Zucchini Lasagna
        1 review
        From: EatingWell.com, June 2018

        Roasted zucchini slices stand in beautifully for wheat pasta in this no-noodle lasagna. The simple swap reduces calories and eliminates gluten. It’s also a great way to use up extra zucchini if your plants are prolific.

        Ingredients6 servings

        • 3 large zucchini (3 pounds), sliced lengthwise into ¼-inch-thick strips
        • 1 tablespoon extra-virgin olive oil
        • 12 ounces lean ground beef
        • 1 cup chopped onion
        • 2 cloves garlic, minced
        • 1 (28 ounces) can no-salt-added crushed tomatoes
        • ¼ cup dry red wine
          Chateau Ste. Michelle Columbia Valley Washington Indian Wells Vineyard Merlot 750 ml
          $9.90 for 1 itemThru 07/18
        • 1 teaspoon dried basil
        • 1 teaspoon dried oregano
        • ¾ teaspoon salt
        • ¼ teaspoon ground pepper
        • 1½ cups part-skim ricotta
        • 1 large egg, lightly beaten
        • 1 cup shredded part-skim mozzarella cheese, divided
        • Chopped fresh basil for garnish

        Preparation

        • Prep

        • Ready In

        1. Preheat oven to 400°F. Coat 2 large baking sheets with cooking spray.
        2. Arrange zucchini slices in a single layer on the prepared baking sheets. Roast until just tender, about 20 minutes.
        3. Meanwhile, heat oil in a large skillet over medium-high heat. Add beef and onion; cook,
          Avocado Toast with Egg, Cheddar & Kimchi

          Avocado Toast with Egg, Cheddar & Kimchi

          1 review
          From: EatingWell Magazine, January/February 2016

          In this satisfying avocado-egg toast recipe, try full-flavored, high-fiber bread, like a hearty slice of German-style rye or seeded multigrain from your favorite bakery. To turn this into a portable breakfast, swap the toast for a whole-wheat English muffin or wrap.

          • ½ small avocado, mashed
          • 1 slice whole-grain bread, toasted
          • Pinch of ground pepper
          • 2 tablespoons shredded Cheddar cheese
            Lucerne Medium Cheddar Shredded Cheese 32 Oz
            $6.49 for 1 itemThru 09/01
          • ½ teaspoon extra-virgin olive oil
            Bertolli Extra Virgin Olive Oil 17 Fl Oz
            $9.49 for 1 itemThru 01/01
          • 1 large egg
          • 2 tablespoons coarsely chopped kimchi (see Tip)

          May we suggest
          Pour on the fun with Milk
          Add a tasty touch of nutrition to summer snack time

          Preparation

          • Active

          • Ready In

          1. Spread avocado on toast; season with pepper and sprinkle with cheese. Heat in a toaster oven (or broil) until the cheese is melted.
          2. Meanwhile, heat oil in a small nonstick skillet over medium heat. Crack egg into the pan. Reduce heat to medium-low and cook 5 to 7 minutes for a soft-set yolk. Top the toast with the egg and kimchi.
          • Tip: Look for jars of kimchi near other refrigerated Asian ingredients or near sauerkraut or refrigerated pickles in well-stocked supermarkets or natural-foods stores.

          Nutrition information

          • Serving size: 1 open-face sandwich
          • Per serving: 386 calories; 28 g fat(7 g sat); 9 g fiber; 21 g carbohydrates; 16 g protein; 128 mcg folate; 200 mg cholesterol; 3 g sugars; 1 g added sugars; 558 IU vitamin A; 10 mg vitamin C; 163 mg calcium; 2 mg iron; 359 mg sodium; 629 mg potassium
          • Nutrition Bonus: Folate (32% daily value)
          • Carbohydrate Servings: 1½
          • Exchanges: 1 starch, 1 medium-fat meat, ½ high-fat meat, 3½ fat

          Reviews 1

          stirring and crumbling with a wooden spoon, until the beef is browned, 6 to 8 minutes. Add garlic and cook for another minute. Add tomatoes, wine, basil, oregano, salt and pepper; bring to a simmer. Reduce heat to medium-low and cook, stirring occasionally, until thickened, about 10 minutes.

        4. Combine ricotta and egg in a small bowl.
        5. Spread about 1 cup of the tomato sauce in a 9-by-13-inch baking dish. Top with one-fourth of the zucchini slices and then 1 cup sauce. Dollop one-fourth of the ricotta mixture over the top and sprinkle with ¼ cup mozzarella. Repeat to make 3 more layers with the remaining zucchini, sauce, ricotta mixture and mozzarella. Bake until the sauce is bubbling around the edges, about 30 minutes. Let stand for 10 minutes before serving. Garnish with basil.

        Nutrition information

        • Serving size: generous 1 cup
        • Per serving: 360 calories; 17 g fat(8 g sat); 4 g fiber; 19 g carbohydrates; 27 g protein; 62 mcg folate; 103 mg cholesterol; 10 g sugars; 0 g added sugars; 1,799 IU vitamin A; 39 mg vitamin C; 368 mg calcium; 5 mg iron; 534 mg sodium; 1,140 mg potassium
        • Nutrition Bonus: Vitamin C (65% daily value), Calcium (37% dv), Vitamin A (36% dv), Iron (28% dv)
        • Carbohydrate Servings: 1½
        • Exchanges: 3½ medium-fat protein, 3 vegetable, ½ fat

         

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