Recipes
Recipe for Health: Poached Chicken With Apple Chutney
The dynamic duo of polyphenol antioxidants and soluble fiber pectin in the crispy fall fruit are likely behind these ticker-friendly benefits. That makes this sweet and savory dish a dinner meal your heart will love.
Recipe For Health: Flax Berry Overnight Oats
Inexpensive and nutty-tasting flaxseed has a top-tier nutritional résumé, including lofty amounts of omega-3 fat, soluble fiber and phytochemical lignans.
Recipe for Health: Very Berry Pudding
It’s not just dietary fiber that affects our microbiome; certain antioxidants play a role, too, and applying this may help keep belly bulge at bay.
Recipe for Health: Tofu Steaks With Nut Sauce
With the trend toward more plant-based eating, people are rediscovering the curdled soy milk product known as tofu.
Recipe for Health: Salmon Oat Loaf
Serve up slices of this savory salmon loaf for some extra dose of vitamin D to maintain healthy muscle function and mobility.
Recipe for Health: Mushroom-Quinoa Curry Burgers
A meatless burger seems like such a good idea: a nice round of plant-based protein that fits in a bun with favorite toppings. But the manufacturing process that produces that burger may diminish the possible health benefits, observes nutritionist Katherine Zeratsky, RD, LD, speaking for the Mayo Clinic News Network.
The Editor Cooks: Greens & Beans
Need a quick-and-easy recipe to add to your COVID-19 shelter-at-home cooking repertoire? Try this take on greens and beans. You likely have everything you need in your pantry and may only need to source a dark leafy green for the fresh part.
Recipe for Health: Masala Chickpea Stir-Fry
Beyond being uncomfortable, frequent constipation can raise the risk for conditions like hemorrhoids and rectal tears. Plus, the stool is a way to remove toxins from the body. That makes fiber-packed dishes like this quick plant-based stir-fry a great way to keep you more regular.
Recipe for Health: Orange-Glazed Butternut Squash With Herbed Pecans
We now have even more reasons to go nuts for nuts. Research published in the journal BMJ Nutrition, Prevention & Health found that adding a half-serving of nuts (14 grams) to a daily diet may reduce weight gain and obesity risk in adults (participants were followed over two decades). Consuming calories from nuts in place of calories from less healthy items, such as processed meats and potato chips, was also protective against extra weight.
Recipe for Health: Turkey Shepherd’s Pie
’Tis the season of indulgence, and diets can get unsaddled as people face a dizzying array of fatty meats, calorie-bomb dips and tempting sweets. But healthy eating need not wait until New Year’s Day—it’s easy to rustle up meals that taste just as cheery but deliver a bigger nutritional windfall. This nutritious riff on iconic shepherd’s pie is sure to become a new favorite on the holiday table.
Holiday Food Swaps for Health
From the first Halloween treat to the last glass of New Year’s bubbly, we are bombarded with occasions that tempt us with decadent goodies. This constant parade of rich foods can make the last few months of the year a challenge for even the most disciplined of eaters.
Recipe for Health: Blueberry Granola Pudding
They might be blue, but there appears to be nothing sad about the heart-healthy benefits of blueberries. When British researchers provided 138 overweight and obese people, ages 50–75, with 150 grams (about 1 cup) of blueberries daily or a placebo for 6 months, they found participants eating the berries experienced various improvements in cardiovascular health, including a reduction in arterial stiffness and improved endothelial functioning.
Recipe for Health: Edamame Chicken Wraps
Chances are, you’ve heard a lot about probiotics, friendly bacteria that inhabit our digestive tracts and appear to confer a range of health benefits. But science is increasingly turning its attention to prebiotics, forms of fiber that are indigestible by humans but function to promote the growth and maintenance of our gut microbiota.
Recipe for Health: Mediterranean Lentil Sandwiches
Over the past few decades, the much-vaunted Mediterranean diet’s ability to lessen the risk for an array of ills, including heart disease and Alzheimer’s, has featured prominently in research. But there weren’t any randomized trials conducted in the United States to determine this diet’s long-term impact on Americans’ health measures—until now.
Grilled Salmon Spelt Salad With Blueberry Vinaigrette
Buttery salmon, sweet-tart berry dressing, crunchy nuts, chewy spelt and sun-kissed vegetables mingle to create an Instagram-ready summer salad that can be enjoyed for lunch or as a light dinner on a sultry night. And each bite packs plenty of health benefits.
Recipe for Health: Orange-Spinach Smoothie
The gravel-voiced sailor man was smart to make spinach his vegetable of choice. This green giant has a wealth of nutritional highlights, including vitamin K, vitamin C and lutein, a potent antioxidant. Higher intakes of lutein have been linked to healthier cholesterol levels (for better heart functioning) and improved eye health, according to The Journal of Nutrition and JAMA.
Recipe for Health: Chicken Spelt Salad With Blueberry Vinaigrette
Want to keep your heartbeat strong? Then don’t skimp on antioxidants. A study last year found that people whose diets had the highest antioxidant capacity—a measure of how well foods can thwart cell-damaging free radicals—had about a 22% lower risk of all-cause mortality and a 17% lower risk of cardiovascular disease over 13 years than those whose diet packed the weakest antioxidant punch. That study, reported in the European Journal of Nutrition, used dietary data from 23,595 U.S. adults.
Recipe for Health: Spelt Chili
If you want to know which foods deserve prime real estate in your shopping cart, a study in The American Journal of Clinical Nutrition offers some guidance. German investigators reviewing how certain food groups influence disease markers found that nuts, legumes and whole grains had the greatest impact on metabolic measures like LDL cholesterol, blood triglycerides and insulin resistance, while sugary drinks performed worst.
Steamed Lemony Tilapia
To keep blood pressure numbers from boiling over, it might be a good idea to tame the flame when preparing meat, chicken and fish, according to research from the Harvard T.H. Chan School of Public Health.
Steamed Lemony Tilapia
T
o keep blood pressure numbers from boiling over, it might be a good idea to tame the flame when preparing meat, chicken and fish, according to research from the Harvard T.H. Chan School of Public Health.