Posted by Sidra Forman on Thu, Aug 13, 2009
There's one food I use in virtually all of my recipes: Greens. In fact, it has become almost a habit now. I can honestly say that I don't even think about it—I just automatically
include a form of greens in almost every dish, to the point where a
pizza isn't a meal without a salad. I simply feel that a main course is not complete unless there are greens built-in on some level. For example, a black bean burrito will have spinach incorporated, a curry may have cabbage and chicken will be paired with collard greens.
Greens are the perfect example of how dietary needs and simple pleasures are intertwined. Greens, which are rich in vitamins, antioxidants and fiber, add a unique flavor to almost any dish. If you can learn to incorporate greens into your cooking, you'll not only be a healthy chef, but a healthy eater, too.
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Posted by Beth Sumrell-Ehrensberger on Mon, Jun 22, 2009
When the ice cream truck starts making the rounds in my neighborhood, I know summer has finally arrived. But it's not ice cream I anticipate as the weather warms up—it's the fresh summer berries. Last weekend, my husband, son and I drove out to the local strawberry patch to pick some of the best berries I've ever eaten. If you've never tasted a sweet sun-warmed berry right from the vine, you have to to get in on the action; check your local paper or the Internet to find a berry farm near you. Depending on where you live, strawberry season may be over, but don't
despair: There are blueberries, blackberries and raspberries (just to name a few) that will be ready for harvest as summer progresses.
Besides being the perfect way to satisfy a sweet tooth (guilt-free), berries are packed with nutrition. Typically, the peel or skin of fruits and vegetables is where you'll find loads of fiber and concentrated antioxidants—
and because berries have a high skin-to-fruit ratio, they give your diet a power punch. A cup of raspberries has eight grams of satisfying fiber, which is around a quarter of the daily recommendation for most people. Blueberries are near the top of the list in terms of antioxidant content, and believe it or not, a serving of strawberries has more vitamin C than an orange!If you can't find a pick-your-own farm to harvest your own berries this summer, look for them in your local farmers market and enjoy the taste of summer while it lasts.
Posted by Janis Jibrin on Fri, May 29, 2009
Besides being delicious and easily portable, grapes are a rich source of the disease-fighting antioxidant called resveratrol. This phytonutrient gained some fame as a possible explanation for the lower heart disease rates in wine-sipping French people.
Grapes produce resveratrol to protect themselves against environmental stressors, such as harsh sunlight and attacks from fungus or other microbes. In humans, resveratrol is also protective, possibly reducing the risk for heart disease, cancer and other chronic diseases. It does so by taming inflammation and fighting off free radicals, which damage DNA.
Although red wine put resveratrol on the map (the compound is found in the fruit’s skin; white wine is processed without grape skins), grapes are a healthier way to get this compound as alcohol has been shown to increase cancer risk, even if used in moderation.
Of course, you probably already know that local produce is best—it’s often freshest, tastiest and most nutritious. But one of the only places grapes are grown here in the United States is California; it has an ideal grape-growing climate. That means you’ll rarely see grapes at farmer’s markets in other states. We’re in grape season right now (it runs from May through January), so the ones you’ll get at your grocery store are at their peak. So, next time you’re shopping, pick up a bagful and don’t be afraid to experiment. This versatile fruit is more than just a snack—you can use them in your salads (try the recipe below), meals and desserts!
Chicken Salad with Marinated Grapes and Red Onions
Pair this refreshing salad with a big slice of crusty, whole grain bread dipped in 2 teaspoons olive oil or a healthy spread (like Smart Balance Buttery Spread), and you’ve got a meal!
Serves 4
Prep time: 10 minutes
Total time: 10 minutes
INGREDIENTS
2 tablespoons red wine vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1 1/2 cups halved grapes
1/4 cup finely sliced red onion
1 pound rotisserie chicken, meat pulled from bones and skin removed
4 cups mixed greens
DIRECTIONS
1. Mix vinegar, oil, salt and pepper to taste in a medium bowl. Add grapes and onion and set aside.
2. Combine chicken and greens in a large bowl. Dress with grape mixture and serve.
Nutritional Information
1 serving
Calories: 291
Protein: 32 g
Carbohydrate: 14 g
Dietary Fiber: 2 g
Total Fat: 12 g
Saturated Fat: 3 g
Cholesterol: 92 mg
Sodium: 401 mg
Calcium: 50 mg
For more healthy-eating ideas and tasty recipes, check out TheBestLife.com.