Tag Archives: cooking

Pros and Cons of Going Paleo

It’s the diet craze du jour for celebrities and serious nutritionistas alike, but what does the Paleolithic diet, a.k.a. “going paleo,” actually entail? Broadly, it means eating only what our primitive ancestors did: meat and fish, eggs, nuts and seeds, vegetables and fruit. Strictly off-limits foods include dairy, grain products and anything processed. Sounds like it could be healthy…but how difficult is it to eat like a caveman in 2015?

Let’s start with the facts. The modern paleo diet was introduced in the 1970’s by a nutritionist and exercise physiologist named Dr. Loren Cordain. He contends that advances in food production and processing have changed food more rapidly than our digestive systems have evolved to process it. We cannot adequately digest many modern-day processed foods, he says, resulting in increased risk for a host of chronic diseases.

Cordain’s theory remains a topic of debate among nutritionists, but that hasn’t stopped the paleo diet’s boom in popularity. Dozens of variations exist, each with its own slightly tweaked set of rules and promises of unique health benefits. Among the most widely followed is the version espoused by Dr. Mark Hyman, who famously counseled the Clintons after Bill’s quadruple bypass surgery in 2004, which emphasizes diet as a means to detoxify the body and cure disease.

In spite of its popularity, however, the paleo diet recently placed dead last in U.S. News & World Report’s 2015 Best Diet rankings. Evaluated by a panel of dieticians and health experts, paleo came in at number 35 of 35 trending diet plans, based on a variety of factors including nutrition, safety and probability of weight loss.

If you’re thinking of going paleo, first weigh the pros and cons:

Pro: You’ll Eat Only Unprocessed, Whole Foods

While there’s much debate among nutritionists about the “ideal” diet, virtually all agree that there are major health advantages to eating fewer processed foods, especially those high in sugar.

Con: It’s Highly Restrictive

The list of forbidden foods for paleo dieters is lengthy, which could make it difficult to stick to long term. Beans and legumes are not allowed, a definite downer for non-meat eaters.

 

paleo diet

Pro: It’s a Nutrient-Rich Diet

Unlike cleanses and other hyper-restrictive weight loss plans, the paleo diet packs plenty of nutrients. Protein is definitely not in short supply and with proper meal planning you’ll also get loads of vitamins, fiber and even calcium (coconut and dark, leafy greens are good, paleo-friendly sources).

Con: Eating More Meat is Costly for You and the Environment

According to Cordain, over 50% of the paleo dieter’s calories should come from animal protein. That can add up to a hefty grocery bill. There’s also the steep environmental cost, including greenhouse gas emissions, deforestation and water pollution.

 

paleo diet juice

Pro: You’ll Probably Cook A Lot More

The paleo diet’s numerous restrictions, including butter and vegetable oil, make take-out and restaurant dining a challenge.

Con: You Might Gain Weight

One of the diet’s major pitfalls is that it can be very high in saturated fat, which can quickly add up to extra pounds. If you’re considering the Paleolithic diet for weight loss, be sure to moderate your red meat intake.

 

paleo diet steak_edited

Bottom Line:

The paleo diet can be a useful tool to kickstart healthier eating habits, but it requires some planning and make-ahead meal prep. Load up on nutrient-rich veggies and lean protein, like poultry and fish, to keep saturated fat low and the odds of slimming down high.

Dinner, Delivered with a Side of DIY

City dwellers have always enjoyed the perks of delivery, an unspoken quid pro quo of eschewing the conveniences of Suburbia. While the novelty of 3 AM egg rolls at your door may have faded with age, a new generation of meal delivery services is aiming to take its place. The concept is simple, but genius: Deliver all of the nutrition and satisfaction of a home-cooked meal in a format that’s as easy as ordering take-out.

In recent years, a slew of new companies has started offering meal kit delivery, each promising freedom from the tyranny of meal planning and grocery shopping. A typical kit includes one recipe and everything you need to make it, down to that single tablespoon of vinegar (everything arrives pre-measured) or pinch of saffron. In addition to convenience, these services claim to be a waist-watchers best friend, thanks to fresh ingredients and strictly controlled portion size.

For the busy gourmet or the bloated Seamless addict, it sounds like it could be a dream come true. But how do these services stack up? And is it really worth saying “sayonara” to your grocery store forever? Before you make your decision, check out this review of five major players in the meal kit delivery game.

 

Blue Apron

Blue Apron

A pioneer in the field, Blue Apron has quickly grown a following of loyal customers around the country. It offers two meal plans, one for couples (or friends or roommates) and one for families, designed to feed four to six people. After choosing your menu type — either “meat and fish” or “vegetarian” — Blue Apron selects recipes for you, which you have the option to change. If you’re new to the whole “cooking” thing, don’t sweat it. Blue Apron’s recipes are virtually foolproof, thanks to easy step-by-step instructions and accompanying photos. Bite for bite, Blue Apron runs average to slightly less expensive than its competitors. The two-person plan costs $9.99 per serving with a minimum commitment of six meals or $60 per week; the family plan is $8.99 per serving with a minimum of two meals or $71.92 per week.

 


 

Plated

Plated
Plated

If you’re chefing to impress, Plated could be the service for you. Though pricier than other options — $12 per person for regular meals — Plated offers diners the ease of delivery combined with the flare of a special occasion. With menu choices like “Indonesian Beef Rendang” and “Roasted White Sweet Potatoes with Chinese Broccoli and Flowering Chives”, Plated is a sure-fire escape from the weeknight recipe rut.

 

 

 


 

Hello Fresh

Hello Fresh
Hello Fresh

With the meal kit delivery market reaching saturation, Hello Fresh sets itself apart by promising the very freshest ingredients possible. A recent informal survey of friends (who had used the service — and who also happen to be restaurant chefs) confirmed it lives up to the hype. All ingredients were top quality (they exclusively use premium brand Murray’s chicken, for example) and arrived looking and smelling just-off-the-farm. Hello Fresh has another distinguishing factor, for better or worse: the absence of calorie restrictions. While most delivered kit meals fall between 500 and 600 calories per plate, Hello Fresh averages around 900 calories, though the recipes are created by an in-house dietician and not lacking in nutrients. Hello Chef costs roughly the same as most of its competitors, around $10 per meal, but vegetarians take note: while omnivores can enjoy a range of meal choices, meat-free offerings are limited.

 

 


 

Green Blender

Box-and-ingredients_green blender
Green Blender

No time to cook, even if it’s kit-style? No problem. A service called Green Blender invites you to sip your nutrients instead. Created by a fitness blogger fed up with “glorified milkshakes” parading around as health food, Green Blender offers a rotating lineup of smoothie recipes with pre-portioned, seasonal produce and “superfoods”, like chia and flaxseeds. Each delivery includes five pouches to make five different smoothies. With flavors like Tropical Mojito and Sacha Inchi Orange Creamsicle, Green Blender offers a taste of the exotic delivered to your door. At $10 per serving, Green Blender costs about the same as other meal delivery services. Unlike those competitors, however, Green Blender does expect you to own a knife and a cutting board for basic prep like chopping.

 


 

Home Chef

Home Chef

More of a newcomer to the DIY dinner scene, Home Chef is gaining popularity with high-end foodies. That’s because the recipes, 10 different options per week, come from restaurant chefs. The instructions are definitely geared toward the home cook, however. This service also boasts the advantage of allowing diners to prioritize low carb or low-calorie menu choices, and to register any allergies or dietary restrictions, like gluten. Starting at $7.99 per serving, Home Chef is priced in line with the competition, but, sorry, California friends; it’s currently only available in 30 states across the East Coast and Midwest.

 

5 Recipes for Your Next Hawaiian Luau

Need weekend inspiration that doesn’t break the bank? Almost any budget can enjoy a backyard tropical vacation without any reservations or TSA hassles.

Pin up some pictures of Hawaii to your vision board. Then, take a look at these simple recipes of Hawaiian food and BBQ specialties that’ll bring a little lei-sure time to your next weekend.

 

Main Dishes

Hoisin Honey Glazed Pork

Read full recipe at Delish.com

 

Hawaiian Ahi Poke

Read full recipe at A Spicy Perspective

 

Side Dishes

Lomi Lomi Salmon

Read full recipe at Hawaii for Visitors

 

Skinny Hawaiian Slaw

Read full recipe at The Skinny Fork

 

Dessert

Guava Cake

Read full recipe at Valerie Kukahiko of Kuki’s Kookbook

 

6 Healthy Dessert Recipes for One

Have you adopted a healthier lifestyle? Your body is thanking you for it. As we all know, deciding to choose healthy doesn’t come without its challenges, especially when temptation is at every corner and you have a nagging sweet tooth that just won’t quit. But a healthier lifestyle doesn’t mean you have to give up all of your favorite indulgences, either. In fact, these healthy dessert recipes meet both cravings–letting you have something sweet that you can actually enjoy, and allowing you to maintain a healthy diet. These six single-serving desserts are minimal, healthy, full of flavor, and are sure to keep you happily on track. Who said you can’t eat good and feel good, too?

Dairy-Free Strawberry-Banana Ice Cream

strawberry banana

Ingredients

2 bananas, frozen

½ cup strawberries, frozen

½ teaspoon vanilla

optional: 2 tablespoons of your favorite non-dairy creamer

Instructions

Place ingredients in a food processor and blend until smooth (the consistency should be like soft serve ice cream). Freeze for one hour and serve cold.

Brown Rice Pudding

rice pudding

Ingredients

1 cup short grain brown rice

4 cups almond milk (or your milk of choice)

½ teaspoon cinnamon

2 tbsp organic cane sugar/coconut palm sugar

1 tsp vanilla

Instructions 

Combine all ingredients, leaving 1 cup of milk set to the side, in a rice cooker under the “Brown Rice” setting. Don’t have a rice cooker? Put ingredients in a saucepan on low-medium heat and cook for 35 minutes (or until rice is no longer tough). Once finished and the liquid has evaporated, add 1 cup of milk and mix together. Enjoy hot.

Peanut Butter Mug Cake

peanut butter mug cake

 Ingredients

2 tbsp brown rice flour

½, tsp baking powder

1 egg/flax egg

1 ½ tbsp melted coconut oil

2 tbsp almond milk

1 tsp vanilla

2 tbsp honey/agave, melted

2 tbsp peanut butter

dark chocolate chips (your desired amount)

Instructions

Combine flour and baking powder in a bowl and whisk together. Whisk in the rest of the ingredients (minus the chocolate chips) and combine well. Grab your favorite mug (a larger one works best) and pour in the batter. Top with chocolate chips. Microwave on high for 2-3 minutes and allow to cool for one minute before enjoying. (Original recipe here.)

3-Minute Banana Bread

 banana bread 

Ingredients

⅓ cup very ripe mashed banana (1 small banana)

3 tbsp coconut sugar

2 tbsp coconut oil

¼ tsp pure vanilla extract

4 tbsp brown rice flour

¼ tsp cinnamon

⅛ teaspoon baking soda

pinch salt

2 tbsp dark chocolate chips or chopped nuts, optional

Instructions

Place ingredients into a mug and microwave on 50% for one minute. Cook for additional 30 second intervals at half power until fully cooked, being careful not to overcook the bread. To check if done, place a toothpick into the center of the bread and wait until it comes out clean.

Recipe modified from lindsayannbakes.com. Find the original recipe and instructions here.

Greek Yogurt Chocolate Mousse

 chocolate mousse

Ingredients

¾ cup almond milk

3 ½ oz dark chocolate

2 cups greek yogurt

1 tbsp honey/maple syrup

½ tsp vanilla extract 

Instructions

In a saucepan, place milk and chocolate over medium heat until chocolate has melted completed. Add in honey and vanilla extract. In a bowl, spoon in greek yogurt and add chocolate milk mixture on top. Combine well and transfer to a glass and chill before enjoying. Add fresh raspberries and mint on top for more flavor. (Original recipe here.)

Piña Colada Chia Parfait

pina colada parfait

Ingredients

¼ cup chia seeds
1 ½ cups coconut milk

drizzle of honey
1 cup chopped fresh ripe pineapple
handful coconut flakes

Instructions

Before bed, grab a mason jar and mix chia seeds with coconut milk and place in fridge overnight. In the morning, mix thoroughly to ensure chia seeds aren’t sticking to the bottom of the jar. Blend pineapple in a blender or chop/mash finely. Place on top of chia pudding. Drizzle honey and sprinkle coconut flakes on top. 

The Best Nutrition Bars for On the Go

Ideally, we’ll get the vast majority of our nutrients from real, whole foods that come from nature. Realistically, this isn’t always possible; and sometimes we need a healthy snack alternative to get us to our next meal. Nutrition bars are a go-to for many, and there is a wide variety to choose from. Some are hands-down better than others, so knowing which ones to choose and which to avoid is key for making the healthiest decision.

Unfortunately, a lot of popular nutrition bars on the market today are packed full of added sugars, artificial flavoring, and coloring agents, along with binders, preservatives, etc. Knowing how to read ingredient labels is important (this actually goes for any processed food), and always keep in mind that the shorter the ingredient list, the better. If you see a long list of words you don’t recognize and can’t pronounce, this is usually a bad sign.

Without further ado, here are top five on-the-go nutrition bars:

Lara Bars

Lara Bars are widely sold not only at health-food stores (Whole Foods, Trader Joe’s, etc.), but often at conventional grocery stores as well. They have a very short ingredient list and combine tasty and satisfying flavors like almonds, walnuts, coconut, dates, and blueberries. These bars have no added sugars, although they are high in natural sugars from dried fruit; so eat them in moderation. Lara Bars aren’t particularly high in protein but are made of 100% whole food ingredients, so they definitely make the list.

Clif Kit’s Organic

The ever-popular Clif Bar brand has finally added a whole foods product with their Kit’s Organic Fruit and Nut Bar. Similar to a Lara Bar, Kit’s Organic Bars are made from nuts and dried fruits and contain less than 250 calories each. They also don’t offer much protein and are fairly high in sugar, but don’t include any added sugars or artificial ingredients, which is a huge plus.

Raw Revolution Live Food Bar

Raw Revolution Bars are more likely specific to health food stores,but are an excellent option if you can find them. The founder of the company is a natural food chef and nurse, and her bars are lower in sugar than Lara and Kit Bars. They also contain nuts and dried fruit, but provide extra booster foods like spirulina and sprouted flax seeds. All in all, these bars offer more nutrition, but they do use agave nectar, which can be hard on the liver. 

Quest Bar


Quest bars are significantly higher in protein (around 20 grams), which makes them a better choice for a pre- or post-workout bar. They are also high in fiber and have a sweet taste, so they aren’t a bad option as a healthy dessert alternative (or as a snack to ward off sugar or candy binges). Certain flavors of the Quest Bars do contain the artificial sweetener sucralose, but others don’t: Opt for cinnamon roll, coconut cashew, strawberry cheesecake, or chocolate peanut butter. All in all, Quest Bars are better than the above options since they’re higher in protein and fiber and lower in carbs and sugar; they do however contain artificial ingredients. 

Kind Dark Chocolate Nuts and Sea Salt

Kind bars are the least healthy of these five options, but probably the healthiest of the nutrition bars that you can find just about anywhere (including airport mini-marts). What’s not so great is that these bars do contain quite a few artificial ingredients (soy lecithin and glucose syrup, for example), but the dark chocolate nuts and sea salt variety is surprisingly low in sugar, coming in at just five grams. These bars are also pretty low in protein and do contain added sugars, but are not a bad option in a pinch. Just be sure to avoid the flavors that have over seven or eight grams of sugar. 

How to Make Your Own Nutrition Bars

Why not make your own nutrition bars? Instead of wondering if the endless store-bought versions are healthy or not, you can actually make them quite easily in the comfort of your own kitchen, and they keep well. These can make a great snack for the adults and kids in your family and can satisfy a sweet craving almost as well as those boxed cookies you might have hidden in the cupboard. Inspired by well-known nutritionist and author Nora Gedgaudas, this Chocolate Energy Ball recipe is surprisingly simple and healthier than your average, packaged nutrition bar.

chocolate energy balls

Chocolate Energy Balls

Ingredients

1 cup peanut or almond butter (no added sugars, preferably)

1 cup of nuts or seeds (your choice, can be walnuts, pecans, almonds, pumpkin seeds, etc.)

2-3 tablespoons of ground chia or flax seeds

1/2 cup unsweetened cocoa or raw cacao powder

3/4 cup unsweetened, shredded coconut flakes

5 tablespoons softened coconut oil or butter (also sold as coconut manna)

Optional: 1/2 cup of your favorite protein powder

Instructions

  1. First, grind your nuts and/or seeds using either a food processor or coffee grinder.
  2. Next, simply mix everything together in a big bowl, adjusting your quantities if needed. It’s pretty hard to mess these up, so if the consistency is too dry, add more coconut oil; if too wet, add more shredded coconut or ground nuts.
  3. Once everything is combined, form them into balls and layer in a Tupperware or any other container using parchment paper in between your levels. No cooking is necessary; you’ll just need to refrigerate them for about an hour or place them in the freezer for 20 minutes.
  4. They’re ready to go! Store in the fridge for about a week, or in the freezer for a few months.

 

While store-bought or homemade nutrition bars should never replace a diet consisting of real, whole, and nutrient-dense foods, they can be part of a healthy diet every now and then. Because most bars are relatively high in sugar, it’s best not to make them a habit; but for a once-in-a-while snack, opt for the top five we’ve discussed here.

Asian-Inspired Dishes You Can Cook at Home

Not only is cooking at home healthier (sayonara, excess salt), but it’s wallet-friendly too, and more than a few recipes are easy to recreate with the help from some basic ingredients. Asian spices are aromatic and taste wonderful but every additional teaspoon of flavor can be overwhelming. When cooked at home, we can tweak recipes to our personal tastes and preferences. You only need some spices, vegetables, rice, noodles, and protein. Some of the usual suspects in Asian-inspired dishes include coconut milk, ginger, chili, peanut, and lemongrass, to make endless possibilities and combinations. Here are a few of my favorites.

 

Coconut Curry Chicken

asian dishes 5

What You’ll Need:

Boneless, skinless chicken breast
Vegetable oil
Curry powder
Onion
Garlic, crushed
Coconut milk
Diced tomato
Tomato sauce
3 tablespoons sugar
Salt and pepper for flavor

 

Tomatoes, curry, and coconut blend together perfectly to create a semi-spicy and fragrant sauce for this curry recipe. Although the step-by-step recipe is meant for the stove top, laziness got the best of me and I dumped everything into my crockpot (after cooking the chicken first!) and let it slow cook for double the time. White rice is a perfect accompaniment but it also worked well with fresh noodles.

 

Full recipe: https://salu-salo.com/coconut-curry-chicken/

 

Tom Yum Soup

asian dishes 4

What You’ll Need:

Shrimp
Tomatoes
Limes
Thai chilies
Mushrooms
Lemongrass
Kaffir lime leaves
Galangal root
Fish sauce
Sugar: 1 teaspoon

 

Yum is right. Hailing from Thailand, Tom Yum Soup is composed of a spicy, citrus broth filled with herbs, vegetables, and shrimp. Make the broth more flavorful by starting with a base of seafood broth or half broth and half water (we won’t tell!).

 

Full recipe: https://www.eatingthaifood.com/easy-thai-tom-yum-soup-recipe-sour-spicy-soup/

 

Stir-Fry Sauce

asian dishes 4

What You’ll Need:

Soy sauce
Sugar
Sesame oil
Rice wine or sherry
Oyster sauce
Ground pepper
Cornstarch

Thanks to Chinese culture, Westerners have adopted the super easy, tasty, and convenient way to get more vegetables and lean protein in our diets by stir-frying. Use up any old veggies, but you can make your recipe more special by including bamboo shoots, water chestnuts, or other ingredients typical in Asian cuisine. Cook the protein for a few minutes on high heat first, add the vegetables and cook for a few more minutes before adding the sauce. Here is an easy sauce recipe that will take your dish from good to great and only requires whisking the ingredients together before using or storing.

 

Full Recipe: http://jeanetteshealthyliving.com/the-best-stir-fry-sauce-recipe/

Poke Bowl

asian dishes 2

What You’ll Need:

Soy sauce
Sesame oil
Grated, fresh ginger root
Green onions
Roasted macadamia nuts
Dried seaweed
Red pepper flakes
Kosher salt

 

The spices used in this raw fish salad originate from Asian countries. Hailing from Hawaii, poke is traditionally made with cubed chunks of raw tuna, seaweed, salt, nuts, soy sauce and sesame oil. Japanese spices are commonly used but can be substituted with Korean spices for a slightly different final product (that pairs nicely with a bit of kimchi).

 

Full Recipe: https://www.allrecipes.com/recipe/254946/chef-johns-hawaiian-style-ahi-poke/

Spring Rolls

asian-inspired dishes

What You’ll Need:

Shrimp, deveined
Cucumber
Carrots
Buckwheat or Rice noodles
Iceberg lettuce
Fresh cilantro
Fresh mint
Avocado oil
Soy sauce
Rice paper wraps
salt
Plain peanut butter
Chili garlic paste
Cornstarch

Originally made in China and called a “spring” roll because they were made for Spring festivals using in-season vegetables, they are now a favorite dish across the continent served year-round and filled with a plethora of ingredients. This recipe is inspired by Vietnamese cuisine and uses peanut butter in the dipping sauce.

Full Recipe: https://www.watchwhatueat.com/vietnamese-healthy-spring-rolls/

12 Ingredient Swaps for Better Nutrition

Whether your health goals include losing weight or are simply focused on overall wellness and disease prevention, learning some basic rules for how to make your cooking healthier can make a big difference. These swaps don’t just have to do with calories, they go beyond caloric value to nutrient content, blood sugar support, and foods that cool versus cause inflammation. Or, you might be allergic or sensitive to an otherwise healthy food, and in need of a good substitution. Without further ado, check out the top 12 ingredient swaps for better nutrition.

1. White Flour for Other Flours

Far too many common dishes are prepared with white flour (pies, cakes, pasta, bread, etc). A diet high in white flour (not to mention other refined carbs) can lead to blood sugar dips and spikes, and eventually contribute to metabolic disorders, like diabetes. Whole wheat flour is a little bit better, but even healthier alternatives include almond flour, coconut flour, or tapioca flour. You could also experiment with gluten free flours made from rice or chickpeas. If you absolutely must use white flour in a recipe, try doing half and half (half white, half whole wheat, for example).

Swapping flours can take some experimentation, and it’s not always equal amounts that will be called for. If you love to bake, try searching for recipes that use these healthier flours, as they all have their own unique consistencies, tastes, and textures.

2. Refined Sugar for Honey or Maple Syrup

ingredient swaps for better nutrition

Most all recipes that call for white sugar (AKA refined or table sugar) can easily be replaced with a healthier option. The best alternatives are raw honey and grade b or c maple syrup; but other options include coconut sugar and green leaf stevia. Or, try using natural fruit juice or fruit.

3. Flax Meal for Eggs

Eggs can certainly be a healthy part of a balanced diet (especially if they are pasture raised); but many people are allergic or sensitive to them. In recipes that call for eggs, you can swap 1 tablespoon of ground flax seeds mixed with 3 tablespoons of water per egg. Mix the flax seeds and water together well and refrigerate for 10-15 minutes before using it in your recipe. Chia seeds work well here, too, and both are packed full of heart-heathy, omega-3 fatty acids.

4. Sweet Potatoes for Potatoes 

ingredient swaps for better nutrition

Sweet potatoes can definitely be considered a superfood, and they are one of healthiest carbohydrates available. Sweet potatoes have quite a different nutritional make-up than regular potatoes, and are far more nutritious. This sweet and tasty root veggie is impressively nutrient-dense, and includes health benefits such as blood sugar regulation, cancer prevention, and vision support due to its high content of vitamin A. Swap them directly for potatoes in your recipes.

5. Applesauce for Oil 

Swapping applesauce for oil in baking can be an excellent way to lower your overall fat content. Remember that baking with healthy fats is not detrimental to your health (coconut oil, olive oil, grass-fed butter, and ghee are great options); but even the healthiest of fats are high in calories. Swap applesauce directly for oil, cup for cup.

6. Almond Butter for Peanut Butter 

Not only are peanuts a common allergen (especially for kids), but they can also be quite inflammatory for some people. The good news is that almond butter is a delicious and healthy alternative that works as a perfect swap in every way. You can even eat it straight out of the jar with a spoon, just like peanut butter.

7. Dark Chocolate for Milk Chocolate

ingredient swaps for better nutrition

Milk chocolate is high in sugar and contains milk, which you might be avoiding or allergic to. This is a shame because pure chocolate is actually quite high in antioxidants and tastes great, but is often mixed with added sugars and artificial ingredients that undermine its health benefits. Opt for 70% or higher dark chocolate to reap the many benefits of this superfood, and be sure to avoid added sugars.

8. Sea Salt for Table Salt

Being that salt is the most common (and perhaps important) ingredient in cooking, it’s worth knowing which type to choose. The problem with salt is usually not with adding a reasonable amount to your foods when cooking, and more when you frequently eat processed and packaged foods that have high sodium contents. Table salt (or iodized salt) is much more highly processed and has had its trace mineral content largely removed, not to mention often includes anti-caking agents.

Himalayan, Celtic, and other types of sea salt will usually contain more potassium, zinc, and iron and are less refined than table salt. Kosher salt will also likely have less added ingredients and iodine, as well. When eliminating iodized salt from your diet, be sure to get enough from other sources, such as seaweed. Studies show that iodine deficiency can cause serious conditions like hypothyroidism. 

9. Cauliflower for Rice

While rice is okay once in a while, it is a high-carbohydrate food that probably shouldn’t be part of your daily diet. Instead, try a unique and healthier version of rice using grated cauliflower. Cauliflower is high in fiber, vitamin C, and vitamin K, and has a neutral taste that goes well with a variety of dishes. Check out this recipe for further instructions.

10. Zucchini Noodles for Spaghetti

Spaghetti is usually made with white flour and offers little nutritional value. Zucchini offers high levels of vitamin C, B6, and magnesium, and is also a decent plant source of iron. To make zucchini “noodles,” it’s best to use a spiralizer, but you can also simply cut them into thin strips. Check out this recipe that also includes nutrient-dense eggplant and tomatoes. 

11. Unsweetened Almond Milk for Cow’s Milk 

ingredient swaps for better nutrition

Unless you’re using whole, organic cow’s milk (or even raw straight from the farm), try substituting an unsweetened coconut or almond milk. Dairy isn’t an option for everyone, so it’s good to have healthy alternatives. Whether it’s because you are dairy allergic or sensitive, are following a paleo type of diet, or aren’t able to include dairy for any other reason, almond milk can make a great substitution. Make sure to buy the unsweetened version, or try to make your own almond milk.

12. Vegetable Oils for Healthier Oils

It’s best to avoid processed vegetable oils like canola, corn, soy, and grapeseed, as they have been linked to increased rates of heart disease, along with other serious conditions. Instead, choose healthy oils like coconut oil, olive oil, organic butter, and ghee. Just this swap alone will make your cooking a whole lot healthier.

There you have it! Learning a handful of easy ingredient swaps can really make a difference to your health. Once you get the hang of it, making better choices will become second nature in the kitchen.

10 Smart Food Swaps to Save Calories and The Planet

In the age of organic, gluten-free, non-GMO, humanely-raised, locavore-approved food, the notion of “eating clean” can seem daunting. Balancing nutrient content with calorie content is hard enough alone. Factor in a modest grocery budget and concerns for the planet, and the act of eating virtuously appears next to impossible.

The good news: Unless you’re eating fast food for every meal, a dramatic diet makeover probably isn’t necessary. Focus instead on small, simple changes–like these 10 smart food swaps–to improve the health benefits and environmental sustainability of your daily diet.

Try: Hemp Milk
Instead of: Almond Milk

Once reserved for vegan cafes and hipster coffee shops, almond milk has become the non-dairy drink of choice. But almond milk delivers only a fraction of the nutrients of whole nuts because it’s essentially just a small amount of pulverized almonds mixed with water. Coupled with the environmental impact of the almond industry (a single almond requires 1.1 gallons of water to grow), switching up your dairy alternative makes sense. Enter hemp milk. Derived from the sustainable hemp plant, rich in vitamin D, calcium, protein and omega-3s, it’s a high-minded swap worth trying.

 

hemp_milk_shutterstock_314312942

Try: Canned Sardines
Instead of: Canned Tuna

Commercial tuna fishing is hugely disruptive to marine species and their habitats. Most American brands, including bestselling Bumble Bee, do not offer ocean-safe products or disclose how their tuna is caught. Sardines, packed with protein and more nutrients than you can shake a rod at, are an excellent alternative. They also happen to be one of the world’s most sustainable fish species. If you simply can’t live without tuna, look for pole-and-line or troll-caught varieties from brands like Wild Planet and American Tuna.

 

sardines_shutterstock_242888680

Try: Pistachios
Instead of: Walnuts

Did you know it takes a whopping 4.9 gallons of water to produce a single walnut? As a record drought continues in California, the world’s #1 nut-producing region, consider a less thirsty alternative: the pistachio. They require less water to grow and, unlike other nuts, can tolerate stretches of time with no water at all. Bonus: they’re also lower in calories.

 

pistachios_shutterstock_290256002

Try: Applesauce
Instead of: Butter

It might sound strange, but switching up applesauce for butter in baked goods can be a great way to help save calories and the planet. Commercial dairy farms are a significant source of greenhouse gas emissions and water pollution; butter is a significant source of calories and saturated fat. Replacing butter with an equal amount of applesauce in treats like cookies and cakes is a no-brainer. You’ll get moist, flavorful results every time, and we bet you can’t taste the difference.

 

applesauce_shutterstock_275453513

Try: Rabbit
Instead of: Beef

Most Americans don’t consider rabbit a supper staple, but they should. It’s an excellent source of lean protein with a mild flavor that’s versatile enough to work in a wide range of dishes. Famously good at breeding, rabbits are easy to raise and use a fraction of the land and natural resources required for cattle. In fact, the amount of resources required to produce one pound of beef can produce six pounds of rabbit meat.

 

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Try: Swiss Chard or Collard Greens
Instead of: Mesclun or Spring Mix

Bagged salad mixes might be a tempting weeknight shortcut, but they also cut out valuable nutrients. What most people consider to be the building blocks of a healthy salad (mesclun, spring mix, iceberg) is really little more than colorful, crunchy water. Opt instead for dark greens like collards, Swiss chard and kale which pack way more nutrients per bite and cost a fraction of the price.

 

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Try: Cobia
Instead of: Swordfish or Grouper

When it comes to seafood, the list of sustainability concerns is lengthy. More than 100 species of fish are currently listed as threatened or endangered by the U.S. Fish & Wildlife Service. Topping the list are swordfish and grouper, which have been dangerously overfished for food and sport over the last three decades. Try swapping in cobia, which tastes almost exactly like a cross between the two, with a firm, meaty texture that’s great on the grill.

 

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Try: Agave Syrup or Honey
Instead of: High Fructose Corn Syrup

Americans consume a staggering quantity of sugar each year, much of it in the form of high fructose corn syrup. Odds are, if a food contains large amounts of the stuff, it’s heavily processed and full of other not-so-good-for-you ingredients. Corn farming accounts for a disproportionately large sector of American agriculture, leaving behind an equally large carbon footprint. Look instead for products sweetened with minimally processed agave syrup or honey.

 

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Try: Crayfish
Instead of: Imported Shrimp

What’s so bad about eating imported shrimp? It’s hard to say exactly because only about 2% is inspected by American regulatory agencies. What we do know is that imported shrimp can be contaminated with banned chemicals, pesticides and even animal waste. Commercial shrimp farms also destroy coastal mangrove forests, which are a critical buffer against hurricanes and flooding and home to many animal species. Crayfish are a tasty, and often more affordable, swap sustainably raised in the USA.

 

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Try: Porcini Mushrooms
Instead of: Black Truffles

Long touted as one of the world’s most delicious (and expensive) foods, the black truffle is starting to lose its cachet. One major factor is a recent influx of inferior (what some incensed chefs call “imposter”) truffles from China. Previously used as pig feed, Chinese truffles have flooded the market in North America at prices on par with their more delicious European counterparts. Chinese truffle farms use huge quantities of water and their full environmental impact is still unknown. Why not opt for rich, savory porcinis instead? These pungent ’shrooms grown abundantly in the U.S. and are available both fresh and dried, year-round.

 

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9 Meal Kits Made For Millennials

We get it. As much as you like the idea of cooking a fresh, homemade meal, after a busy day the very thought of setting foot in the supermarket, trying to decide what to make, and actually making said dinner is enough to make you skip it altogether for a glass of wine and a bowl of popcorn. Been there, done that. Those days were made for meal kits.

Whether you want a quick and simple weeknight dinner, want to try something gluten free, or simply want farm fresh ingredients delivered to your door, there’s a meal kit service made for you. Here are nine we think are worth your time – dinner is officially served.

If You’re Just Getting Started With Meal Kits

If you’re feeling overwhelmed by all the meal kit options out there you can’t go wrong with the classics. Blue Apron and HelloFresh are two of the most well-known and most popular of meal kits. Prices for each start at $8.74 per meal.

With Blue Apron you can choose from two to four recipes per week for either two people or a family plan and you can even order wine to pair with your meal.

HelloFresh lets you choose from several different types of plans including a vegetarian plan and you can choose the number of recipes you want to use each.

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For Indian Food

Craving authentic Indian food? Saffron Fix has you covered. You can subscribe to their meal kit which will give you either two or three recipes (each designed to serve two people per recipe) every other week. Or, you can shop for ingredients that will help you make your own Indian cuisine inspired dishes, such as tacos or burgers. Boxes start at $49.95.

For Your Sweet Tooth

A meal isn’t a meal without dessert. Enter Red Velvet NYC, the dessert version of a meal kit. Shipping nationwide, you can sign up for a subscription or order à la carte. Each box comes with pre-measured ingredients and easy-to-follow recipes. Boxes start at $22.

*Featured image courtesy of Red Velvet NYC

The Meal Kit For When You Don’t Want To Cook

Freshly isn’t really a meal kit. Yes, it’s a subscription-based service but the meals come fully-prepared to your door. Read: no planning, no prep work and no cooking. Prices start at $8.99 per meal or $49.99 per week with the price per meal decreasing based on the number of meals you purchase. The meals come already cooked, you simply heat them up normally in about 3 minutes. And everything comes fresh, not frozen.

The Meal Kit for Budding Chefs

Those that know their way around a kitchen and want to cook like their favorite celebrity chef will love Chef’D. Admittedly, the service can be a bit overwhelming. They have more than 900 different meals, but you can order à la carte or through a subscription, and the search function of the website makes choosing a snap. Chef’D partners with brands and chefs to create the recipes, so you can cook your favorite chef’s favorite recipe. Each box comes with the recipe, ingredients, and notes on flavor profiles.

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If You’re Gluten Free

Most meal kits weren’t made for those with dietary restrictions and those that are tend to get pretty pricey. Mom’s Place Gluten Free is one of the exceptions. Choose from mixes for dinners, breakfasts, desserts, and more. All of the food is gluten free, non-GMO, and contains no preservatives. Plus, there’s no subscription. Simply order what you want, when you want it.

Mom's Place Gluten Free
Photo courtesy of Mom’s Place Gluten Free

 

For Your Four-Legged Best Friend

Meal kits are no longer just for people. Farmer’s Dog is a delivery service for your pooch. You fill out a questionnaire about your dog, including age, personality traits, and more (it takes a maximum of 5 minutes) and then you’ll receive a recommendation for one of Farmer’s Dog’s  house made dog foods.

For Farm Fresh Produce

Have the farmers market come to your door. Farmbox Direct is a delivery kit for people that love to cook but don’t love shopping for food. It delivers vegetables and fruits directly from farmers markets to you.  You can choose to receive boxes weekly and even customize your delivery schedule months ahead of time. Each box can be customized to accommodate allergies or preferences such as all vegetables one week or all fruit the next. Not sure what to make? Their website has plenty of ideas. Boxes start at $41.95.

These 6 Matcha Recipes Will Level Up Your Cooking Skills

Antioxidants – check. Good for your metabolism – check. Good for your heart – check. By now you’re likely well versed in the benefits of matcha. Part of the Japanese culture since the 12th Century, the superfood has been showing up at cafes, restaurants, and health food stores throughout the U.S. in recent years. But as popular as matcha is, its grassy taste is still a bit of an acquired one. Luckily you don’t just have to drink matcha to get its benefit. The green tea is a versatile cooking ingredient, you can add into shakes, hot chocolate, and even pasta. Check out these matcha recipes that make it easy to add the superfood into your everyday diet.

 

Blueberry Matcha Cooler

Blueberry Matcha Cooler by Raw Generation
Blueberry Matcha Cooler by Raw Generation

This refreshing smoothie from Raw Generation was made for spring. It’ll keep you energized all morning or work as an afternoon pick-me-up.

Serves: 1

Time: 5 minutes

Ingredients:

1 1/2 c frozen blueberries

1 1/2 c water (or use a bottle of your favorite Raw Generation juice as your liquid ingredient)

1 tsp matcha green tea powder

1 tbsp coconut oil

A few dashes of ginger

Optional-sweeten with a couple of dates

Puree ingredients in blender until smooth and enjoy!

 

Matcha Green Tea Gelato

Matcha green tea gelato
Match Green Tea Gelato by Chef Jimmy MacMillan

Chef Jimmy MacMillan, a pastry chef with DineAmic Group, is a huge fan of matcha. “The flavor profile has such a unique rich taste that it is simple to include it in just about any dessert.” His recipe for matcha gelato will let those with a sweet-tooth get their ice cream fix without the guilt.

Serves: 8

Time:1 hour

Ingredients:

2 tbsp matcha green tea powder

3 oz sugar

1 oz milk powder

1 oz egg yolks

16 oz milk sup Bia

2 1/2 oz butter

In a small plastic container with a lid, combine matcha green tea powder, sugar, and milk powder.

In a small saucepan, whisk together milk and egg yolks. Add butter and warm over low heat, stirring constantly until butter is melted.

Add the combined matcha powder, sugar, and milk powder mixture to the saucepan, a little at a time, stirring continuously.

Gently raise heat and continue stirring until gelato mixture reaches 150F.

Strain through a fine mesh strainer into bowl and chill immediately to 46F.

Blend on low speed with hand blender (this will create a superior mouth feel).

Process in an ice cream maker according to manufacturer’s instructions.

Keep Matcha Green Tea Gelato frozen until ready to serve.

 

Matcha Hot Chocolate

Matcha Hot Chocolate by Hello Fresh
Matcha Hot Chocolate by Hello Fresh

 

Upgrade the childhood favorite with a bit of matcha. This matcha hot chocolate recipe from Hello Fresh is full of chocolatey goodness with a superfood boost sure to help you relax after a long day.

Serves: 2

Time: 10 minutes

Ingredients:

1 tbsp matcha powder

10 oz milk

50 g white chocolate

3-4 large marshmallows

Sift matcha powder into a saucepan. Add 2 tablespoons milk and whisk until no lumps remain. Whisk in remaining milk and add white chocolate.

Heat over medium-low, and stir until chocolate is melted and mixture is warm.

Top with marshmallows and a sprinkle of matcha powder.

 

Matcha Pasta

Matcha-Pasta by Jenny Dorsey
Matcha Pasta by Jenny Dorsey

Yes, there is such a thing as matcha Pasta and it’s delicious. Professional chef and artist Jenny Dorsey created this matcha Pasta recipe that adds a healthy twist to comfort food.

Serves: 8

Time: Roughly 90 minutes

Ingredients:

400g 00 flour

100g semolina flour

20g culinary grade matcha powder

10g salt

345g eggs

Add flours, matcha, and salt to KitchenAid mixer. Create a well and add eggs.

Knead with dough hook, 2-3 minutes, until mixture forms a ball. Remove dough and knead by hand for 10 minutes.

Wrap dough in plastic wrap and let rest 1 hour.

Process through pasta sheeter and/or slicer to desired shape.

Suggested toppings: dashi cream sauce, crab, ikura (salmon roe), uni and nori flakes.

Almond Green Tea Pancakes

Almond Green Tea Pancakes by Birch Benders
Almond Green Tea Pancakes by Birch Benders

There are more ways to add matcha to your morning routine than simply tea. Birch Benders’  recipe for Almond Green Tea Pancakes has us planning Sunday brunch on a Monday.

Makes: 2 stacks

Time: 20 minutes

Ingredients:

3/4 c Birch Bender Protein Pancake & Waffle Mix

2/3 c almond milk

4 tbsp matcha powder

Almonds for garnish

Heat a griddle or skillet to medium-high heat, about 375°F. The pan is hot enough when flecks of water sizzle off quickly after contact. If using a cast iron pan, keep an eye on your heat as the pan will hold heat well and you may need to turn down your burner over time.

Lightly grease pan.

Heat almond milk to a light simmer, about 170°. Stir in matcha powder.

Combine Birch Benders and matcha-infused milk. Using a 1/4 c measure, scoop batter into pan, one or two pancakes at a time, depending on the size of your pan.

Cook until bubbles have formed and popped, and the sides are mostly dry.

Turn once, cook an additional minute. Remove from heat. Store in a 200° oven while you continue making all the batter into pancakes.

Top with maple syrup and garnish with almonds.

 

Matcha Shortbread Cookies with Vanilla Bean Glaze

matcha recipes
Matcha Cookies by Mountain Rose Herbs

These vanilla glazed cookies from Mountain Rose Herbs are so good, you’ll crave the last crumb.

Makes: 36 Cookies

Time:  30 minutes, active time

Ingredients:

Matcha Shortbread Cookies

  • 2 c organic flour
  • 1/2 tsp fine sea salt
  • 1/2 c organic powdered sugar
  • 3 tbsp organic matcha powder
  • 2 sticks (1 c) organic unsalted butter, softened
  • 1/2 tsp almond extract

Vanilla Glaze

Cookies:

Sift the dry cookie dough ingredients into a small bowl.

In another bowl, cream the softened butter, sugar, and almond extract. Mix in dry ingredients.

Divide dough in half and shape into a log. Wrap dough.

Chill dough for at least a half-hour in the refrigerator until completely firm.

Preheat oven to 325 F.

Lightly flour your work surface, top of dough, and knife.

Cut log into 1/4-inch slices.

Place on silicone baking mat or parchment paper lined baking sheets. Leaving 1/4-inch between slices.

Bake for 15 minutes or until lightly golden at the edges.

Allow cookies to cool completely before glazing.

Glaze:

Split a vanilla bean in half and scrape out the seed pulp.

Reserve the pulp.

Add the outer pod into your bottle of homemade vanilla extract, optional.

Slowly heat the chopped white chocolate in a double boiler and stir until melted.

Stir in the vanilla bean seed pulp.

Slowly add heavy cream, one tablespoon at a time, stirring until smooth.

Gradually cool glaze, stirring every few minutes until firm enough to spread without running.

Glaze cookies with a butter knife.

Allow glaze to set before serving or storing. If you’re in a rush, place the glazed cookies in the freezer for five minutes.