Posts Tagged ‘Kerri-Ann Jennings’

7 Healthy Burger Toppings

I’m going to start this post with a defense of the burger. While they get a bit of a bad rep, hamburgers can actually be pretty healthy. A 3-oz. burger (at least half the size of the burgers most restaurants serve) has a pretty low amount of calories (184), and it’s an excellent source of iron, zinc, protein and niacin.

But things can start to go downhill in the nutrient department when you top the burger with bacon, cheese, mayo — all extras that drive up the calories and saturated fat content. Keep your burger virtuous with these healthy toppings:

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Healthy Summer Sides to Bring to a Cookout

When going to a cookout, it’s tempting to bring chips and dip. But the truth is, fruit- and veggie-based side dishes are always welcome at a summer cookout to balance out meat overload. Here are some easy, crowd-friendly recipe ideas.

  • Fruit for the grill: You can make fruit skewers of any sturdy fruit — like peaches, watermelon, pineapple, nectarines and bananas. Or just put wedges of watermelon or rings of fresh pineapple directly on the grill. Baste with olive oil first.
  • Bean salad: Bean salad is a great thing to bring to a cookout. Vegetarians and meat eaters alike will appreciate this kind of protein- and fiber-rich side dish. Try this tangy Red Bean Beach Salad.
  • Coleslaw: To make this a healthy side dish, bring a coleslaw with a vinaigrette dressing, rather than a mayo one. This Tangy Coleslaw With Smoked Corn and Lime Dressing fits the bill.

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How to Build a Power Salad

Not that salads ever go out of style, but the farmers’ markets are currently bursting with greens, making me deem this salad season. While side salads definitely offer a green counterpoint to whatever else you’re eating, they can be standalone meals — if you know what to add. If you’re looking to turn your salad into more than just a side, follow these steps to make it into a meal.

1) Start with greens: Try to vary your greens for different textures and nutrition. Romaine gives a nice crunch, while Boston lettuce is soft and buttery. A dark leafy green like kale or Swiss chard will boost the vitamin A and K content of your salad — just slice it into fine ribbons.

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5 Health Benefits of Asparagus

Asparagus’ green spears are a sure sign of spring. If you’re wondering about the health benefits of this seasonal must-have, this blog’s for you.

It’s low in calories: Five large spears have just 20 calories and 2 grams of fiber, making this a flavorful guilt-free food.

It’s nutrient-dense: Asparagus packs a lot of nutrition. It’s an excellent source of vitamin K (the vitamin that helps your blood to clot) and a good source of vitamins A and C, folate, iron and some B vitamins.

It acts as a diuretic: Asparagus contains high levels of the aptly named amino acid asparagine, which acts as a diuretic. This can actually help to lower high blood pressure.

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Foods That Are Surprisingly Unhealthy

Some foods just have a healthy halo. But just because a food sounds healthy, doesn’t mean it is. Don’t be duped by these four foods that sound healthy, but aren’t always.

Veggie burgers: Even if you’re not a full-time vegetarian, you may sometimes be tempted by veggie burgers, which sound downright virtuous. But if you’re thinking of ordering one in a restaurant, make sure to quiz your server. Often, these meatless patties are deep-fried, negating some of the health boon of going meat-free. If you’re buying them at the store, read the ingredients to find one without lots of fillers.

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A Healthy and Delicious Mother’s Day Brunch

Mother’s Day is the perfect time to celebrate your mother by treating her to a delicious homemade brunch. And while brunch can sometimes feel like a decadent version of breakfast (several courses! dessert!), there’s no reason brunch can’t also be healthy. For brunch this weekend, plan a menu that’s as good for you as it is good. Assemble your own healthy brunch menu by choosing one dish from each of the categories below:

Something sweet

Chocolate And Strawberry Stuffed French Toast

Blueberry Buckwheat Pancakes

Olive Oil Muffins

Morning Glory Muffins

Something savory

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Money-Saving Make-at-Home Foods

Easy GranolaAlton Brown’s Granola

The past few years have seen a rise of the DIY movement, as urban homesteaders, hipsters and thrifty folks alike have taken to pickling and preserving produce from farmers’ markets and CSA shares. Not only does making certain staples from scratch impress your friends, it also saves you money. Try making these five foods at home and see how the savings add up:

There are a few advantages to making your own granola. You get exactly the blend of dried fruit and nuts you prefer and can also control the added sugars and oils that can make granola a calorie bomb. Try Alton Brown’s Granola recipe (you can save even more money by swapping out the maple syrup for honey).

Homemade cost: .78 cents per 3/4 cup
Store-bought cost: $1.25 per 3/4 cup
Savings: .47 cents per 3/4 cup

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9 Ways to Eat More Greens

Kelsey Nixon’s Mean Green Smoothie
You may have heard that dark leafy greens are incredibly healthy. They are. Leafy greens — such as spinach, kale, collard greens, lettuce, escarole and Swiss chard — are chock-full of fiber, vitamins, minerals and phytochemicals, and have been linked to lower risk of certain cancers and heart disease. You should be eating at least 1 1/2 to 2 cups of dark leafy greens each week (if you’re eating them raw, double that number since leafy greens shrink when cooked). If you’re wondering how to actually meet that goal, this post is for you. Here are some ideas for how I work greens into breakfasts, lunches, dinners and, yes, even snacks! (I draw the line at green desserts, however.)

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Is Gluten-Free for You?

With everything from cookies to pasta to soup to sausages bearing a “gluten-free” label these days, you might have wondered what the hype is with gluten-free — is it healthier? Will it help you lose weight? Most importantly, should you go gluten-free? Read on to find out what gluten is and who should avoid it.

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Are Cleanses Safe?

As I dietitian, I’m frequently asked whether cleanses are safe. There seems to be a deep fascination with cleanses out there—they carry a promise of pushing a reset button and purging your body of all those “toxins” that supposedly are building up. Cleanses usually take one of two turns: juice cleanses (replacing all solid foods with freshly pressed organic juices) or water cleanses (essentially fasting and just drinking water, and maybe adding a dash of lemon juice, cayenne and maple syrup a la the Master Cleanse).

But does your body need a break from digesting food in order to cleanse itself more efficiently? And are cleanses safe?

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