All Entries For healthy recipes
Have you noticed bags of beautiful red berries in the produce department of your local grocery store? Did you know that those are fresh cranberries, a great food to add to your diet? According to The George Mateljan Foundation for The World's Healthiest Foods, cranberries are high in antioxidants and phytonutrients that provide anit-inflammatory and anti-cancer benefits. One cup of fresh cranberries has 5 grams of fiber, 90 mg of potassium and 25% of the Daily Value for vitamin C according to the SparkPeople Nutritional Tracker.
Incorporating cranberries into your cooking is easier than you might think. Use a food processor to chop them into small pieces and pop them in the freezer. There is no need to defrost them before you cook. Cranberries add a nice tartness to your favorite salad, side dish, or sweeten a main course with cranberry relish. If you can’t find fresh cranberries, dried cranberries are a great substitute and are available year around. Dried cranberries can be used in place or raisins or nuts in any recipe. Make sure you use dried cranberries in moderation as a single serving has 123 calories and 26g of sugar.
I’ve gathered some of my favorite cranberry recipes from SparkRecipes for your health and enjoyment. Ditch the canned processed cranberry sauce and cut the calories and sugar by using fresh cranberries in your cooking this holiday season. Read More ›
By this time of year, many of us are in a rut when it comes to healthy eating. (I know I am right about now.) Today's list of the most-tracked recipes from SparkRecipes.com is going to help you breathe new life into your meal plans. (Did you know you can always see the most-rated and most popular recipes on SparkRecipes.com?)
These 10 recipes below have been tracked more than 230,000 times total in the last year by people just like you who were looking for something delicious and tasty to add to their meal plans.
The list yielded some surprises (like the #1 recipe is a vegetarian one!) and many recipes that have become classics on the site. Unless noted, the recipes are from SparkPeople.com experts and partners.
Cut out the fat by leaving out the meat. This thick stew is perfect on top of a baked potato. For a thinner soup, add water.
CALORIES: 141.3 | FAT: 2.9g | PROTEIN: 7.2g | CARBS: 23g | FIBER: 7.6g Read More ›
My family loves potato soup but I prefer loaded baked potatoes. With this recipe, everyone wins! (Like this slimmed-down makeover recipe? Get more like it in the best-selling "SparkPeople Cookbook.")
This is not your traditional potato soup recipe. I've added yellow bell peppers and corn for a boost in vitamins and fiber then loaded on my favorite potato toppings tomatoes, cheese and lettuce.
This soup is loaded down--with nutrition not fat! A loaded baked potato can have 460 calories each, and potato soup has gobs of salt.
By the way, it's not a mistake that you put lettuce in this soup. The hot soup will wilt the lettuce, and you will be amazed with the taste within the dish. Read More ›
Longevity is the new buzzword. You can't walk into a bookstore without tripping over a best seller about extending your life. With good reason: Centenarians are one of the country's fastest-growing demographic groups; in fact, the U.S. Census Bureau projects they'll increase almost sixfold by 2050. So what's the secret to living longer and healthier? "Good nutrition can extend your life by not just years but decades," says Richard Flanigan, MD, assistant clinical professor of cardiology at the University of Colorado Health Sciences Center in Aurora and author of Longevity Made Simple. We've uncovered 10 strategies to help you tap the culinary fountain of youth.
1. Snack on Watermelon
Tomatoes steal the spotlight for being antioxidant powerhouses, but watermelon actually packs more cancer- and heart-disease-fighting lycopene, says Elizabeth Somer, RD, author of Age-Proof Your Body. Eating the juicy fruit also helps increase amounts of arginine, an amino acid that helps keep arteries healthy, a key factor in preventing heart disease, the number one killer of women.
Boost the benefits: Store uncut melons on the counter. "Watermelons produce more lycopene at room temperature than when chilled, probably because they continue to ripen," Somer says. Lycopene levels in unrefrigerated watermelons rose about 20 percent in two weeks (they didn't change at all in melons that were refrigerated) in a recent USDA study. Read More ›
Slow cookers are time-saving superstars -- and an easy way to cut fat and calories. These six meals will put your family on the fast track to good nutrition.
This filling, low-cal chili is the perfect antidote to overindulgent holiday eating.
Chicken and Corn Chili
Makes: 6 servings
Prep: 10 minutes
Slow-cook: 4 hours on HIGH; 6 hours on LOW
Get the recipe here
Want to see the rest of the recipes on Family Circle's site? Click here!
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According to the National Hot Dog Council Americans consume an average of 60 hot dogs per year. That's a lot of dogs--and a lot of fat and sodium!
If you are going to eat a hot dog, make some smart swaps. Switch out the white bun for a whole wheat variety, put aside the sugary ketchup for real diced tomatoes, select a leaner meat hot dog and add fiber-rich beans and corn to bulk it up.
Take a look at a traditional fast-food chili dog: Read More ›
Healthy whole grains like quinoa, wheat berries and millet make for great new versions of your family dinner staples. Think burritos, jambalaya and even rice pudding.
Chicken & Millet Burrito
Makes: 6 servings
Prep: 15 minutes
Cook: 20 minutes
Let Stand: 5 minutes
Bake: 15 minutes at 350 degrees F.
Get the recipe
Find the rest of the recipes at FamilyCircle.com
Read More ›
My nephew phoned me last week to tell me that his first day of kindergarten was great. He loved his teachers, made some new friends, and got to eat his cookie before he ate his sandwich and vegetables because his mom was not around to tell him that he could not--freedom at last! I had to laugh because it made me think just how many other kids out there do the same. I would guess a lot.
Can't you see them all now sitting at the lunch table together, unpacking their new lunch bags then holding up the after-meal treats as a toast to newfound freedom? Let's just hope the lunch lady does not catch on. I guess the moral of the story is that if you give them a treat you know they will eat it first, so why don't you send them with a healthy treat? Then everyone is happy. I like to pack Blueberry Flax Seed Muffins in my kids' lunch boxes for a sweet treat--one that will add fiber and fruit to the meal.
So besides a healthy treat, what else should you pack?Read More ›
You’ve been working hard all summer, taking care of business, your household, and the never-ending to do list. As the long sunny days of summer begin to vanish, trade in laborious and time-consuming cooking, for fast and easy recipes that are healthy and taste good too. We’ve gathered 11 recipes from SparkRecipes that minimize preparation, while maximizing flavor.
Editor's Note: I recently connected with Kim McCosker, of the Australian best-selling cookbooks and popular websites, 4 Ingredients. Vivacious and passionate, the 4 Ingredients team is run by busy moms who are committed to making healthy cooking easy and fun for the whole family. Today, Kim shares her best tips for getting kids to eat right at lunchtime.
With three active and growing boys ages 9, 6 and 3, lunchboxes are a part of my family’s daily routine! If you are like me, a busy mom intent on giving your kids delicious, nutritious lunches, here are some great ideas to get your children back to school packed with healthy foods.
I like these because they are quick, easy and economical and often help me make use of my leftovers.
Choose a lunchbox with individual compartments, or otherwise use lidded containers, kids loooove little containers of things! Then add some of these...
Apple slices: Served with peanut, cashew, or almond butter or then sprinkled with coconut or raisins. Or add thinly sliced orange and lemon slices with honey to the top.
Cheese cubes: With sliced turkey and grapes--for a lunchbox cheese board!
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Honey is nature's choice to sweeten up any dish, to keep your baked goods moist and flavorful, and to provide an energy boost at work or during exercise. Honey is also easy to work with. When baking, replace each cup of sugar with 3/4 cup of honey, lower the oven temperature 25 degrees Fahrenheit, and reduce liquids about 2 tablespoons for each cup of honey you use. When used in moderation, honey is a great way to enhance your cooking and achieve your personal health goals. Try these 10 honey sweetened recipes from Sparkpeople today!
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Editor's Note: I met Nicki Sizemore while we were working on some new videos for the site earlier this summer. She's a new culinary instructor and food stylist and writer who's also a new mom. Nicki is passionate about healthy living--her whole face lights up with enthusiasm when she talks food. I asked her to write a guest blog post for dailySpark. Enjoy!
We all know the benefits of eating more vegetables and whole grains, from shrinking our waistlines to warding off chronic diseases and cancer. If like me you have a busy job and a family to feed, however, getting whole, unprocessed foods on the table every night can seem daunting. Well, forget about falling back on processed foods or take-out! With these simple tips, you can throw together quick and delicious meals from scratch that are brimming with veggies and whole grains, any night of the week.
We’ve all done it—purchased an armload of produce at the market with no idea of what we’re going to make, only to watch it wither away, untouched, as the week passes. One way of ensuring that all of the produce you buy actually makes it to the table instead of ending up in the compost heap is to plan out the dishes that you’re going to make throughout the week ahead of time, either before shopping or right after you get home. It only takes a few minutes, but it will increase your chances exponentially (at least that’s my calculation) of actually eating your vegetables.
You can get as detailed with this as you want (“stir-fry with sautéed eggplant, spinach and cashews on Monday”) or keep it general (“stir-fry one night, pasta one night”).
Then, when you get home on Wednesday night, instead of looking in the fridge and seeing a whole bunch of random stuff, but nothing to make (you know what I mean), you’ll know instantly that you’re making a frittata with the fingerling potatoes and mustard greens, and you’ll get right to work instead of picking up the phone for pizza. Read More ›
According to the latest USDA nutritional guidelines, dark green vegetables should be a significant component of your vegetable intake. Collard greens, mustard greens, dandelion greens, beet greens, spinach, chard, and kale are just a few of the dark green vegetables that are a rich in vitamins (K, C, E, and many of the B vitamins), minerals (like iron, calcium, potassium, and magnesium), and phyto-nutrients. In order to maximize nutritional value and flavor, use these simple SparkRecipes.
Sauteed Garlic & Greens
Roasted Kale Chips
Stir-fried Kale with Slivered Carrots
Kale and Potato Hash
World's Best Spinach and Artichoke Dip Read More ›
It sure has been a hot summer here in Kentucky. Earlier today I went out for my run and wished I had gotten up at 4:00 a.m. instead of 5:30. While passing a group of walkers I commented that it was like running in a bowl of soup.... and not chilled gazpacho! A mile down the road I thought to myself that it could be worse and to make the best of the hot weather. "My gosh," I thought. "Look what Mother Nature is giving us in our gardens. Tomatoes are in full season due to the hot dry weather." (Check out those beauties from the garden and the farmers market, all ready to be roasted--if they don't get eaten before then!)
The moral of the story is that when life hands you a bushel of tomatoes, make something with them. Give Chef Meg's Oven Roasted Tomatoes recipe a try to extend the season of your harvest. Roasting tomatoes intensifies the flavor of the tomato, and it's an easy way to store them for winter.
Oven-roasted tomatoes are a great basic to always have on hand! Instead of spending money on expensive, oil-packed sun-dried tomatoes, make your own.
Make large batches when tomatoes are in season, then freeze them for use during winter. Serve them in a sauce over whole wheat pasta, on a sandwich or in a green salad.
So what can you do with those roasted tomatoes? Use them anyplace you would use sun-dried tomatoes or… Read More ›