If you're trying to watch what you eat, Thanksgiving feasts can really wreck your diet. These five traditional foods--and recipes--are loaded with healthy nutrients but not calories.
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Not all sweet potatoes are orange. Find out what other colors this tuber comes in and what makes it a nutritional superstar.
What exactly is quinoa and why is it being touted as a superfood? Get the facts.
Is the old saying about beans and your heart really true? Get the answer along with more fascinating facts about beans.
Which automaker built a car from soybeans? Get the answer along with other fascinating facts about soybeans.
Doctors often prescribe ginger for what pregnancy symptom? Get the answer along with more fascinating facts about this herb.
Why is yogurt easier to digest than milk? Find out the answer to this question and other fascinating facts about this ancient food.
It's hard to think of spring without green--from lawns sprouting soft new grass to body-conscious diners going green (think salads) to reach their summer bathing suit weights.
And since March is National Nutrition Month, the focus of which is adding colorful foods to your diet, I've got lots of inspiration to go green right now. Even my kitchen's painted two kinds of green. Anyone who has flipped through a color wheel when choosing the right shade to paint a wall knows that there's more than one tint. The same goes for the many shades of green in the food world and the nutrition each hue holds within.
From dark green kale to golden green avocado to light green celery, Dr. David Heber, author of What Color is Your Diet?, says green fruits and vegetables are important because they promote healthy vision and reduce cancer risk.
Here's a breakdown of the green foods you should add to your plate:
Yellowy Green.
These foods are rich sources of plant nutrients called carotenoids including the compounds lutein and zeaxanthin, which contribute to eye health and reduce the risk of cataracts and age-related macular degeneration.
Examples: Spinach and other greens, green peas and avocados.
Dark Green
These foods contain the healthy compounds sulforaphane, isothiocyanate and indoles, which Heber says break down cancer-causing chemicals.
Examples: Broccoli, Brussels sprouts, cabbage, Bok Choy and kale.
Light Green.
These foods contain flavonoids that protect cell membranes.
Examples: Spring onions, celery, pears, endive, and chives.
When to Avoid Green
Never eat potatoes that are green below the skin. This green color indicates the presence of a bitter tasting toxin called solanine which is toxic even in small amounts and can cause nausea and headaches. Solanine, which is naturally in potatoes as the plant's defense against insects, increases in concentration when potatoes are stored in warm temperatures or exposed to light.
How Green is Your Menu?
The menu at Glenn's Kitchen, an Atlanta restaurant, teems with green--from fried green tomatoes to its Kitchen Sink Salad which tosses in chopped greens, celery, cucumbers, artichoke hearts and green peppers to its Farmer's Market Pasta with spinach and artichoke hearts. You can even order the green-themed Glenntini, which is made with cucumber-infused vodka, fresh mint and lime juice.
Here's the Glenn's Kitchen recipe for its Kitchen Sink Salad:
Ingredients:
2 oz. Mixed greens, chopped
2 oz. Head lettuce, chopped
1 oz. Roasted shallot vinaigrette
1 oz. Cheddar cheese, shredded
5 Cucumber slices, halved
1 oz. Carrot, julienne
1 oz. Grape tomato, halved
1 oz. Red onion, julienne
1 oz. Vidalia onion, julienne
1 oz. Celery, diced
1 oz. Corn kernels, roasted
1 oz. Red pepper, diced
1/8 Artichoke heart, cut into 6 pieces
5 Croutons
Directions:
Mix all ingredients. Season with salt and pepper, and serve.
Roasted Shallot Vinaigrette
Ingredients:
16 oz. champagne vinegar
32 oz. extra virgin olive oil
3 tsp. Dijon mustard
12 shallots, roasted and chopped
2 tsp. salt
1 tsp. pepper
1 bunch fresh thyme, chopped
4 oz. honey
Directions:
Puree all ingredients together with a hand blender except oil. Slowly emulsify with oil.
Roasted Shallots
Ingredients:
12 shallots, peeled, stem removed
1/4 cup extra virgin olive oil
1 tsp. rosemary, chopped
1 tsp. thyme, chopped
1 tsp. salt
1 tsp. pepper
Directions:
Preheat oven to 400 degrees. Toss shallots with olive oil and herbs. Place on a half sheet pan stem side up, leaving 1-inch between each onion. Place pan in oven and roast for about 20 minutes, or until well caramelized and soft. Remove from oven and season with salt and pepper. Cool immediately.
How you prepare garlic for cooking can actually improve its medicinal effectiveness. Find out what you should do and other fascinating facts about this member of the onion family.
Know how many cranberries it takes to make a can of sauce for Thanksgiving? Find out this and other fascinating facts about cranberries.
What nutrient makes blueberries blue? Find out this and other fascinating facts about this little blue nutritional powerhouse.
Do you know why apples float? Get the answer to that question and more fascinating facts about apples.
Servings: 8; size: about 1 cup
The stringy texture of spaghetti squash makes it an excellent replacement for noodles in this vegetarian twist on a traditional dish. Plus winter squashes are a great source of vitamin C, manganese and antioxidants.
Ingredients:
1 3- to 4-pound spaghetti squash
1 Tbsp. canola oil
1 Large onion, chopped
2 Garlic gloves, diced
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
1 Medium zucchini, cut into 1/2 inch pieces
1 Cup sliced mushrooms
2 Roma tomatoes diced
1 Tbsp. dried oregano
1 Tbsp. dried basil
1 8 oz. can of low-salt tomato sauce
2 Tbsp. sugar
1 Cup shredded mozzarella cheese
1/4 Cup Parmesan cheese
Instructions:
1. Preheat oven to 400 degrees and spray a cookie sheet with cooking spray.
2. Cut spaghetti squash in half longways, scoop out seeds and place halves face down on cookie sheet. Roast for 50 minutes or until squash is tender.
3. While squash cooks, sauté onion and garlic in canola oil over medium heat until onions are translucent. Add peppers, zucchini and mushrooms, and cook for five more minutes until soft. Stir in tomatoes, herbs, sauce and sugar.
4. When squash is done, remove from oven and reduce heat to 350 degrees. Scoop out squash into a casserole. Top with the sauce and cheese and heat for 10 minutes in oven.
Nutrition:
180 calories, 7g fat (2g saturated), 214mg sodium, 25g carbohydrates, 10mg cholesterol, 4g fiber, 8g protein
You might associate fresh fruit with summer, but when it comes to citrus fruits like oranges and tangerines, the best time to get them is winter. This is especially true of Florida grapefruit, which are at the peak of availability in February.
Most people associate grapefruit with diets, and with good reason--it's lower in calories than other fruit. One-half of a medium grapefruit contains only 60 calories. With fewer than 100 calories per 8-ounce serving, grapefruit juice contains fewer calories than similar servings of 100 percent fruit juices.
But even if you're not counting calories, the grapefruit offers a winter boost of helpful nutrients like vitamin C, potassium, dietary fiber and folic acid.
Grapefruit is delicious all by itself, but you can also add grapefruit to salsas (see recipe below) and use its juice instead of vinegar in salad dressings.
"I love grapefruit," says Anne Quatrano, executive chef and co-owner of several Atlanta restaurants. Grapefruit finds its way into just about every course on her menus when it's in season. "We are roasting grapefruit to caramelize and extract the flavors and use it as a component for a foie gras dish. I love the way it cuts the richness of lobster to make it even better.
You can also turn grapefruit into a healthy, sweet dessert: Cut juicy pink grapefruit in half and run under the broiler for a few minutes to caramelize the natural sugars inside.
Grapefruit even pairs nicely with an unoaked or lightly oaked Chardonnay, says Janet Trefethen, a California winemaker. "The bright acidity and citrus character of the wine would play beautifully with the dish and I think they would complement each other. Yum, I'd like a bite please."
One health note: Certain compounds in grapefruit can interfere with the way some medications are metabolized including statin drugs and calcium channel blockers. So check with your physician or pharmacist to be sure.
Serves 6This salsa is great with whole grain tortilla chips or served over grilled fish or chicken.
3 Pink or Ruby Red grapefruit
1/4 Cup fresh squeezed lime juice
2 Tbsp.brown sugar
1/2 Tsp. kosher salt
2 Tbsp. crystallized ginger, finely minced
1 Small jalapeno pepper, core and ribs removed, finely diced
1/4 Cup red onion, 1/4-inch dice
1/2 Cup cucumber, peeled, seeded, 1/4-inch dice (1 small cucumber)
1 Medium ripe avocado, peeled, 1/4-inch dice
2 tablespoons fresh mint leaves, very thinly sliced
1. Supreme grapefruit over bowl to catch juices and cut into 1/2 inch dice; set aside.
2. In a separate bowl, whisk lime juice, brown sugar, salt, ginger and pepper until sugar is dissolved.
3. Dice the onion and soak in ice water to crisp and remove acidity. While onion is soaking, cut cucumber, avocado, and mint and stir into the lime mixture.
4. Drain the red onion and add to the grapefruit, pour the lime mixture in and gently toss. Cover and chill. Serve cold.
Did you know that peanuts aren't really nuts? Find out what they are and other surprising facts about this nutritional wonder.
Makes about 8 servings.
Whether you're hosting a party or just want a nutrient-packed healthy snack, this low-sodium salsa recipe is for you. It's the healthy companion to that naked tortilla chip.
Ingredients:
1/4 Tbsp. olive oil
2 Garlic cloves, chopped
1 Cup corn kernels
1/2 Cup onion, chopped
2 Cups diced tomato (about two medium tomatoes)
2 Serrano peppers chopped
1 Cup red bell pepper, chopped (about 1/2 bell medium)
1 Tbsp. sugar
1/4 tsp. Sea Salt
1 Tbsp. Orange juice
Instructions:
1. Heat olive oil in a small skillet. Sauté garlic, onion and corn for about 3 minutes. Let cool.
2. Combine with remaining ingredients.
Nutrition:
49 calories, 1g fat, 0mg cholesterol, 10g carbohydrate, 11mg calcium, 74mg sodium, 1g protein, 2g fiber, 0g iron
I don't hate winter. I despise it. My vegetable garden, which supports us with fresh veggies from spring to autumn, is a tangled mess of winter rye grass and legumes. The farmers' markets are all closed. And most of the veggies at the grocery store have traveled from climates that never have snow days.
It's enough to make me want to move (farther) south.
Still, about this time every year I rediscover a reason not to hate the cold so much: winter squash.
It took me years to warm up to these funny shaped gourds. Like pumpkins, which are part of the same family, they look more like a harvest decoration tool than a food. But that's selling the squash short.
They are wonderful sources of flavor, color and nutrition in winter. For taste, winter squashes are great split in half, rubbed with olive oil and sprinkled with sea salt and herbs, and roasted in an oven until tender. They can be pureed and added to soups. Or they can be the highlight in a hearty, vegetarian feast.
Their sweet and nutty flavors may make you forget their amazing nutritional profile. Winter squashes are loaded with lots of antioxidants and essential nutrients like vitamins A and C, potassium, dietary fiber, manganese and many B vitamins. Even their seeds, which make a great snack when they're roasted, are a good source of polyunsaturated fats.
Here's the lowdown on four popular squashes you can find at most grocers:
Round and dark green with long grooves, the Acorn squash's flesh is yellow and tastes nutty and sweet.
Butternut squash is shaped like a long pear with a lengthy shaft and a bulbous end. It has a dull, pale yellowish-orange skin and a vibrant orange flesh, which tastes sweet.
Delicata squashes are small and yellow with dark green and orange stripes. Unlike most winter squashes, the delicata's is thin and fragile. Check for bruising before you buy. The flesh is cream-colored with a nutty, sweet taste.
Pale yellow in color and shaped like a rugby ball, spaghetti squash is named for its flesh, which comes apart in long strands once it's been cooked.
Servings: 4
Brighten up your winter with the combination of colors and tastes in this seasonal dish. The vibrant orange and yellow color of butternut squash and its sweet, nutty taste are a perfect complement to spinach. Plus, butternut squash is a great source of vitamin A and C.
Ingredients:
1 Butternut squash (about 4 cups)
1 tbsp olive oil
1/4 tsp sea salt
1 tsp rosemary
1 Tbsp olive oil
1 Cup red onion thinly sliced
2 Cups spinach
1 Tbsp. balsamic vinaigrette
1/2 cup pecans
Instructions:
1. Pre-heat oven to 400 degrees.
2. Peal and cut butternut squash into 1/2-inch cubes. In a large bowl toss with olive oil, sea salt and rosemary.
3. Transfer to a roasting pan and cook for about 30 minutes or until softened.
4. Sauté red onions in olive oil over medium heat. When soft, add spinach and balsamic vinaigrette and cook until spinach is wilted.
5. Top spinach with butternut squash and pecans.
Nutrition:
188 calories, 17g fat (2g saturated, 10g monounsaturated, 4g polyunsaturated), 0g cholesterol, 51mg calcium, 199mg sodium, 10g carbohydrates, 3g fiber, 2g protein, 3g fiber, 1g iron
Makes 6 side dish servings or 4 main dish
Once called "the gold of the Incas" and believed to increase the stamina of their warriors, quinoa (keen-wah) is an ancient "grain" fairly new to the U.S. market. Quinoa is ideal for vegetarians and omnivores alike because it's a complete protein--it contains all 9 essential amino acids.
It's also a good source of fiber, magnesium (reduces heart disease risk and helps ward off migraines), manganese (good for bone health), and iron. Quinoa is gluten free, so if you're following a gluten-free diet, this is the food for you!
Ingredients:
1 cup quinoa (cooked with all-natural vegetable broth as suggested on package *)
1/2 cup diced red bell pepper (cut into 1/4-inch dice)
1/3 cup toasted sliced almonds
1/3 cup dried apricots, coarsely chopped (7 to 8 apricots)
2 tablespoons thinly sliced scallions, optional
1/2 teaspoon kosher salt
1/2 to 1 teaspoon ground cumin
1/4 teaspoon ground coriander
1 1/2 tablespoons fresh lemon juice
1 tablespoon extra virgin olive oil
1 tablespoon honey
Freshly ground black pepper
*The amount of broth needed will depend on your quinoa product. Read package directions for the suggested amount of liquid (it may range from 1 1/4 cups to the more likely 2 cups liquid per 1 cup quinoa). The cooking time may also vary depending on the brand you select. As a rule of thumb, the suggested time will range from 10 to 15 minutes with an instruction to let stand 5 to 10 minutes until the quinoa fully absorbs all the liquid. When fully cooked, the quinoa will "sprout."
Instructions:
1. Place quinoa in a fine-mesh strainer and rinse very well several times in cold water. Drain well and set aside.
2. In a medium saucepan, bring the broth to a boil. Stir in quinoa, cover, and simmer until the liquid is absorbed, for the time suggested on the package. Turn off the heat and let quinoa remain in the covered saucepan until all the liquid is absorbed and the quinoa is fluffy, 5 to 10 minutes.
3. Transfer quinoa to a salad bowl and fluff slightly with a fork every few minutes until the grains cool.
4. Gently stir in the bell pepper, almonds, apricots, scallions as desired, salt, cumin, and coriander until well combined. In a small bowl, whisk together the lemon juice, olive oil and honey. Stir into the quinoa mixture until the grains are well coated. Season with additional salt and pepper to taste.
Nutrition:
200 calories, 7g fat (0.5g saturated), 210mg sodium, 30g carbohydrates, 3g fiber, 6g protein, 15% vitamin A, 30% vitamin C, 15% iron
Makes 12 servings; serving size: about 1 cup
Root vegetables are a winter favorite around our house. When the price of out-of-season veggies go up, root vegetables like rutabagas, parsnips and leeks remain inexpensive.
But the real value of root vegetables is in their nutritional content. Rutabagas are a good source of vitamin C and potassium. Parsnips are a good source of folate, which helps produce and maintain new cells. Leeks are an good source of vitamin A, beta carotene and lutein, a nutrient that is good for eye health.
Plus, they make an filling replacement for meat in the center of a plate.
Ingredients:
Nonstick vegetable oil spray
1 pound fingerling potatoes
1 rutabaga
1 pound carrots
1 pound parsnips
2 onions
2 leeks
1 fennel bulb
1 tsp fresh ground pepper
1/4 cup olive oil
10 garlic cloves, peeled
1 tsp coarse sea salt
Instructions:
1. Spray two baking pans with cooking spray. Pre-heat oven to 350 degrees. Move racks to top two positions.
2. Peel and cut rutabaga, carrots and parsnips into 1-inch pieces. Coarsely chop onions. Slice white and light green parts of leeks and slice fennel bulb (not stems). Toss root vegetables and potatoes with oil and pepper in a large bowl then split evenly between two baking pans.
3. Separate pans on different shelves and bake for 30 minutes. Add 5 garlic cloves to each pan, swap pan positions and bake another 30 minutes.
4. Sprinkle sea salt over veggies and serve.
Nutrition:
156 calories, 5g total fat (1g sat, 3g mono, 1g poly) 0mg cholesterol, 26g carbohydrate, 88mg calcium, 246mg sodium, 3g protein, 6g fiber, 2mg iron
Related links:
Cranberry chutney on corn griddle cakes
Makes 3 dozen small wontons; serving size: 3 wontons
Looking for a new twist on a traditional Thanksgiving treat? Turn your sweet potatoes into bite-sized treats. Sweet potatoes are loaded with beta-carotene, which is converted to vitamin A, an antioxidant, in the body. Vitamin A is good for the immune system, cell development and eye health.
Ingredients:
1/2 cup chopped yellow onion
1 garlic clove minced
1 tsp canola oil
2 to 3 sweet potatoes baked and skinned (enough for 3 cups)
1/4 cup greek yogurt
1 tsp cinnamon
1 tsp vanilla
2 tbsp molasses
Wonton wraps
Pecan halves
Egg white
Low sodium soy sauce or stone ground mustard
Instructions:
1. Preheat oven to 400 degrees. Spray baking sheet with cooking spray.
2. Sauté garlic and onion in canola oil until onion is translucent. Combine with potatoes, yogurt, cinnamon, vanilla and molasses. Stir or whip until smooth.
3. Put one tbsp of sweet potato mix in the center of a wrap. Top with a pecan, then fold corners of wonton wrap to center. Seal wonton with egg white. Place on baking sheet.
4. Bake for 10 minutes at 400 degrees.
5. Serve with soy sauce or stone ground mustard.
Nutrition:
157 calories, 3g total fat, 2mg cholesterol, 28g carbohydrate, 45mg calcium, 163mg sodium, 4g protein, 2g fiber, 1mg iron
Related links:
The sweet-tart goodness of cranberries combine perfectly with the savory flavor in these corn griddle cakes. Throw in a gravy boatload of nutrients like vitamin C and fiber and you have a healthy side for any seasonal feast.
Cranberry Chutney
Makes about three cups; serving size: 2 tbsp
Ingredients
1 large shallot, coarsely chopped
1 serrano chili, seeded and diced
1 teaspoon minced garlic
1 tbsp canola oil
1 (12-oz) bag fresh or frozen cranberries (not thawed)
1/2 cup sugar
1 Granny Smith apple, coarsely chopped
2 tbsp. apple cider vinegar
1 teaspoon minced peeled fresh ginger
1/2 teaspoon salt
Mint leaves finely chopped
Instructions:
Over medium heat, sauté shallot, chili and garlic in oil until soft. Add remaining ingredients and stir occasionally for 10 minutes, or until cranberries burst.
Corn Griddle Cakes
Makes about 10 cakes; serving size 1 cake
Ingredients
1 cup frozen or fresh corn kernels
1/4 cup finely chopped green onions
4 tbsp. canola oil, divided
2 large eggs
1/2 cup all purpose flour
1/2 cup self-rising cornmeal
1/2 teaspoon salt
1/2 cup skim milk
Instructions:
1. Combine corn, green onions, eggs and 2 tbsp. oil. Add remaining ingredients and mix.
2. In a skillet, heat 1 tbsp. of oil over medium-high heat. Drop spoonfuls of mixture into skillet. Cook until edges set. Flip and cook until cakes are browned and cooked through.
Nutrition (combined):
161 calories, 8g total fat, 1g sat fat, 4g mono fat, 3g poly fat, 37mg cholesterol, 21g carbohydrate, 49mg calcium, 278mg sodium, 3g protein, 2g fiber, 1mg iron
Related links:
Sweet Potato Wontons
Servings: 10; serving size: about 1 cup
This warm, but light soup features the cannellini bean, which is loaded fiber, iron and magnesium. Magnesium helps maintain normal muscle and nerve function. The spinach adds an extra boost of folate and lutein, which is good for nervous system and can keep your eyes healthy.
Ingredients:
16 oz. cannellini beans or navy beans
1 tbsp canola oil
1 clove garlic minced
4 cups uncooked spinach chopped
1 medium yellow onion chopped
1 leek, cleaned chopped chopped (white parts)
2 celery ribs chopped
4 cups low-sodium vegetable broth
2 cups water
2 tbsp oregano
Lime
Instructions:
1. Soak beans in a large pot overnight. Discard water and rinse beans. Put beans in a clean pot and cover with water. Over medium heat, bring to a boil and simmer beans for one hour.
2. In a large stock pot, sauté garlic, onion and spinach until onion is soft and spinach is wilted. Add beans, leek and celery and mix well. Add vegetable broth plus two cups of water. Add oregano. Bring to a boil, reduce heat and simmer for 40 minutes.
3. Serve with a wedge of lime.
Nutrition:
216 calories, 2.2g total fat, 0mg cholesterol, 39g carbohydrate, 123mg calcium, 297mg sodium, 11g protein, 14.8g fiber, 3.85mg iron
Related links:
Servings: 10; about 1 cup
This Texas-inspired chili recipe is loaded with fiber and nutrients. The spinach blends well and adds more vitamins and minerals. You can make this chili vegetarian by leaving out the beef or substituting tofu crumbles.
Editor's Note: Salsa, canned beans and canned tomatoes can have a lot of added salt. We use dried beans in this recipe, but you can also buy low-sodium canned beans (1 16 oz. can equals about 1 cup dried) to speed up the process.
Ingredients:
1 minced garlic clove
2 cups finely chopped onion
1 tbsp canola oil
4 cups of chopped spinach
1 lb. lean beef stew meat
1 cup dried navy beans
1 cup dried black beans
1 cup dried kidney beans
2 16-oz cans of low-sodium chopped tomatoes
1 16-oz jar of chunky low-sodium salsa (like Newman's Own)
1 tbsp chili powder
1 16-oz bottle of dark beer
Salt and pepper to taste
Instructions:
1. Cover beans with water and soak overnight. Discard water and rinse beans.
2. In a large, heavy pot, sauté onion, garlic and spinach in canola oil over medium heat. When onion is translucent and spinach is wilted, add stew meat and brown.
3. Add beans, tomatoes, salsa and chili powder to pot. Stir, reduce heat, cover and simmer for 45 minutes, stirring occasionally.
4. Add beer, salt and pepper and let simmer for another 15 minutes, stirring occasionally.
Nutrition:
291 calories, 5g total fat, (1 g Sat Fat, 3g monounsaturated fat), 45mg cholesterol, 35g carbohydrate, 101mg calcium, 390mg sodium, 24g protein, 11g fiber, 5mg iron
Our chocolate caramel pie recipe doesn’t just taste amazing—it’s low in fat and calories. Registered Dietitian Liz Weiss uses an unexpected ingredient to lighten this dessert.
Want to make this at home? Download this recipe now. (PDF)
