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Recipes

Berry Pudding recipe
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.

Greens and beans
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.

Masala chickpeas
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.

Butternut Squash With Herbed Pecans
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: 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.

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

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.

Recipe: Walnut Eggplant Dip

There is even more evidence that you can eat walnuts to your heart’s content. Researchers at the Harvard T.H. Chan School of Public Health conducted a thorough review of 26 clinical trials with 1,059 subjects over a 25-year span, investigating the connection between walnut consumption and risk factors for cardiovascular disease, including blood lipid levels.