By Jenna Weber

Gather your family around the table this week and enjoy delicious meals together! Make the Arroz con Pollo on a Sunday afternoon, when you have some extra time to spend in the kitchen, and treat your loved ones to classic comfort food—Latin American style. The kids with love it, and you’ll be eating the leftovers all week long when cooking just isn’t an option. The noodle bowls and acorn squash are flavorful vegetarian dinners that open kids up to new tastes and cultures. Enjoy!

Grocery list
2 red bell peppers
1 small heads green cabbage
2 cucumbers
1 box rice noodles
3 green onions
one orange
2 tbsp. fresh lime juice
4 garlic cloves
1 whole 4–4.5 lb. chicken
2 pints cherry tomatoes
2 green bell peppers
1 large onion
1 small jar pimento stuffed green olives
1 small bag frozen green peas
paprika
saffron
bay leaf
white rice
1 quart chicken broth
16 oz. extra firm tofu
roasted peanuts
4 acorn squash (about 2-3 lbs. each)
1 cup bulgur wheat (look for it in the bulk bins at your local health food store)
1 quart vegetable stock
cumin
2 cans diced tomatoes with green chilies (like Rotel)
1 can black beans
1 package grated cheddar cheese
fresh mint
2 bunches fresh cilantro
bean sprouts
soy sauce
fish sauce
sesame oil
1 large knob fresh ginger
sriracha
maple syrup

Mexican Stuffed Acorn Squash
A simple and delicious vegetarian meal that reheats wonderfully.

Serves 4

4 acorn squash (about 2-3 lbs. each)
1 cup bulgur wheat
1.5 cup vegetable stock
1/2 tsp. salt
1 tbsp. cumin
1 cup diced tomatoes with green chilies
1 cup black beans
1 cup grated cheddar cheese
fresh cilantro, minced, for serving
hot sauce (optional)
salsa (optional)

1. Slice the tops off of each acorn squash, and scoop out the seeds with a spoon. Toss seeds in the garbage and lay the squash cut side down on a greased, foil-lined sheet tray. Roast for about 30-40 minutes until very tender when pricked with a fork.

2. While the squash are roasting, prepare the filling. Bring the vegetable stock to a boil in a medium sized pot. Once boiling, add the bulgur, salt, cumin, and tomatoes, and reduce heat to low. Simmer for about 15 minutes until liquid has been absorbed. Add black beans and hot sauce to taste.

3. Fill the inside of the squash with the bulgur mixture and top with cheddar cheese. Broil on high for about 3-4 minutes until cheese melts.

4. Top squash with fresh cilantro, and more hot sauce and salsa if desired.

Next page: Vietnamese Rice Noodle Bowls with Pan Seared Tofu

]]> http://eating.health.com/2012/02/22/latin-american-cuisine/feed/ 1 eahealth10 jenna-weber mexican-stuffed-acorn-squash http://eating.health.com/2012/02/15/chocolate-chip-coffee-muffins/ http://eating.health.com/2012/02/15/chocolate-chip-coffee-muffins/#comments Thu, 16 Feb 2012 03:00:15 +0000 eahealth10 http://eating.health.com/?p=17640 ]]>

By Caitlyn Elf

Last month, while leafing through a new issue of Cooking Light, I came across a delicious-looking Chocolate Chip-Coffee Muffin recipe. Chocolate and coffee? Sold!

Not only am I a lover of all things both chocolate and coffee, but I’m a total sucker for a good muffin. Sometimes there’s just nothing like a good carb-y pastry to go alongside your morning cup of coffee. The only problem: Often when I choose a muffin as my breakfast meal, I find myself hungry not even two hours later—a far cry from the four to five hours that my usual whole-grain breakfast allots me.

As I looked through the Chocolate Chip-Coffee Muffin Recipe, I realized that with a few simple substitutions I could make it not only heart-healthier but chock-full of fiber too! Follow the three easy tweaks I made, and you’ll be biting into guilt-free goodness in no time!

• 2/3 cup whole milk (Here I substituted plain soymilk, such as Silk, to decrease the fat content while keeping the creamy texture)
• 5 tbsp. butter, melted (To cut down on cholesterol but retain moisture, I halved the amount of butter, using only 2.5 tbsp. and adding 2.5 tbsp. of fat-free plain Greek yogurt to make up for the remainder)
• 9 oz. all-purpose flour (about 2 cups) (To up the fiber content and increase the staying power of these muffins, I used 2 cups hard white whole-wheat flour, such as Bob’s Red Mill, in place of the all-purpose)

I’m pleased to say that replacing the all-purpose flour in this muffin with whole-grain flour did the trick perfectly in terms of keeping me full longer, and the moist, fluffy nature of the original recipe was not sacrificed thanks to the hard white whole-wheat flour. Now that’s what I call a successful recipe makeover!

]]> http://eating.health.com/2012/02/15/chocolate-chip-coffee-muffins/feed/ 0 eahealth10 caitlyn-elf-122 gerd http://eating.health.com/2012/02/08/healthy-cooking-leftover-makeovers/ http://eating.health.com/2012/02/08/healthy-cooking-leftover-makeovers/#comments Thu, 09 Feb 2012 03:00:03 +0000 eahealth10 http://eating.health.com/?p=17622 ]]>

By Jenna Weber

Clean out your fridge this week with three delicious meals that utilize leftovers! Extra cooked rice, potatoes, beans and cheese go into these meals, making them not only incredibly tasty but also economical. Enjoy!

Grocery list
brown rice
4 eggs
snow peas
2 green onions
1 large sweet potato
1 quart milk
maple syrup
2 red bell peppers
2 cups raw shrimp
sesame oil
6 oz. bow-tie pasta
1 large bunch Lacinato kale
2 chicken sausage links
2 cloves garlic
cooked black beans
feta cheese, crumbled
fish sauce

Shrimp Fried Rice
A quick and delicious way to use up leftover rice!

Serves 4

about 2 cups of cooked rice, preferably from the night before
2 eggs, lightly beaten
1 tbsp. oil (I use canola at home)
1 handful snow peas, thinly sliced on a diagonal
1 green onion, minced
1/2 red bell pepper, small diced
2 cups raw shrimp, peeled and deveined
1/2 tsp. sesame oil
1 tbsp. fish sauce (or to taste)

1. Heat the oil in a large skillet or wok over medium-high heat. Once hot, add the eggs and lightly scramble until almost done. Scoop eggs out and place in a small bowl on the side.

2. Adjust the heat to high, and add the scallions, snow peas, bell pepper, and shrimp to the pan. Saute briefly until shrimp are pink and curled.

3. Add rice, scrambled eggs, sesame oil and fish sauce to the pan and toss together. Serve.

Next page: Pasta with Beans, Kale and Sausage

By Caitlyn Elf

I try to go vegetarian at least once a week both for my wallet and my waistline. However, with these cold temperatures it’s hard to resist the urge to dive head first into a bowl of turkey chili or chicken soup. That’s why for this week’s Recipe Makeover I decided to take one of my favorite meat-based recipes and make it fit for a vegetarian!

Using this Chicken-and-Sausage Gumbo recipe, I made some super simple tweaks to not only make it meatless, but also up the fiber content so it will be sure to leave you just as satisfied as the original. Trust me on this one, you won’t miss the meat one bit!

Follow the substitutions below to spoon your way to a hearty, vegetarian gumbo!

• 1 (3.5-oz.) bag boil-in-bag rice (Here I used 3.5 ounces of brown rice to increase the fiber in the recipe)
• 1 tbsp. vegetable oil (In place of the vegetable oil I used 1 tbsp. canola oil for even greater heart-health benefits)
• 2 cups chopped roasted boneless, skinless chicken breasts; about 2 breasts (To make this meat-heavy dish vegetarian, I replaced the 2 cups of roasted chicken breast with a soy protein-based chicken such as Light Life Smart Cutlets)
• 8 oz. turkey kielbasa, cut into 1-inch pieces (For this I used 8 oz. of meatless sausage (such as Trader Joe’s sausageless sausage)
• 1 (14.5-oz.) can fat-free, less-sodium chicken broth (In place of the fat-free, less-sodium chicken broth I simply used a fat-free, less-sodium vegetable broth)

With the very first spoonful I brought to my lips, I knew that this was going to be just as good as the classic. The soy protein-based, vegetarian substitutions did a great job of keeping the soup nice and hearty while also making it healthy and meatless! Even the carnivores in your life will have a hard time turning down a piping hot bowl of this stuff!

]]> http://eating.health.com/2012/02/01/recipe-makeover-vegetarian-gumbo/feed/ 0 eahealth10 caitlyn-elf-122 vegetarian-gumbo http://eating.health.com/2012/01/25/heart-healthy-recipes/ http://eating.health.com/2012/01/25/heart-healthy-recipes/#comments Thu, 26 Jan 2012 01:00:31 +0000 eahealth10 http://eating.health.com/?p=17592 ]]>

By Jenna Weber

This week’s menu is all about keeping your heart healthy! Salmon, tofu and legumes make up the protein sources in these easy, delicious meals and provide vitamins and minerals to keep you feeling and looking your best! Explore new flavors with the fire pot soup, which is the perfect warming meal on a cold winter evening. On your busiest day, try my sweet and spicy glazed salmon sandwich—it’s ready in twenty minutes and combines zesty flavors and heart healthy fats. Enjoy!

Grocery list
1 yellow onion
1 large carrot
3 cloves garlic
2 4-5 oz. wild Atlantic salmon fillets
paprika
cumin
chili powder
cayenne pepper
honey
1 lemon
pretzel rolls (or regular rolls)
mayonnaise
lettuce
tomato
3/4 lb. raw shrimp
8 oz. extra firm tofu
Thai curry paste (available at large supermarkets and Asian markets)
Thai basil leaves (available at Asian markets)
fish sauce
brown sugar
1 14-oz. can coconut milk
1 quart chicken broth
1 6-inch stalk lemongrass
1 lime
2 red or green Thai chilies
dry jasmine rice
1 bunch fresh cilantro
1 jalapeno
garam masala (Indian spice mix available at most large grocery stores)
1 butternut squash
1 28-oz. can diced tomatoes in tomato juice
1 quart vegetable broth
dried red lentils
2 15-oz. cans chickpeas

Sweet and Spicy Glazed Salmon Sandwiches
This quick and easy dinner is ready in less than a half hour!

Makes two large sandwiches

2 4-5 oz. wild Atlantic salmon fillets
2 tsp. paprika
1 tsp. salt
2 tsp. brown sugar
1/2 tsp. cumin
2 tsp. chili powder
1/4 tsp. cayenne pepper
1-2 tbsp. honey
1/2 lemon, juiced
pretzel rolls (or regular rolls)
mayonnaise
lettuce
tomato

1. Preheat broiler on high.

2. Mix together the chili powder, cumin, brown sugar, paprika and cayenne pepper.

3. Rub the salt on the salmon fillets, followed by the spice mixture. Lay fillets in a pie dish or on a tin foil-lined sheet tray and drizzle the honey over top. Broil fish for 5-8 minutes, until flaky but still pink. Remove from oven and drizzle lemon juice over top.

4. Prepare sandwiches by smearing mayonnaise on one side of the pretzel roll, then topping with a salmon fillet. Top with lettuce and tomato, followed by other half of roll. Serve warm.

Next page: Thai Fire Pot Soup

Skip the morning OJ and try this nutritious, good-for-your-belly juice instead. Packed with exotic fruity flavors, this 50-calorie shot is a good substitute for a daily multivitamin.

The product: GoodBelly Plus probiotic juice drink ($3.99 per pack; Available at Whole Foods Market, Safeway, and specialty stores nationwide)

The taste factor: The juice comes in four flavors: Blueberry acai (our favorite), mango, strawberry, and pomegranate blackberry. Although it contains 17 vitamins and minerals, we couldn’t taste a thing but juicy goodness.

The health factor: Probiotics, or “good bugs,” promote healthy digestion and can help with icky tummy troubles like gas, bloating, and constipation. GoodBelly—which contains a patented probiotic strain—is organic, dairy-free, soy-free, and 100% vegan.

Editor’s pick: Take this shot with your breakfast in the morning or use as a midday pick-me-up. GoodBelly promises that after 12 days you’ll notice an improvement in your digestive health or the product is free.

Why we love it: One little 2.7 oz shot will satisfy your juice craving and make you feel like you’re doing something good for your body—an excellent addition to our healthy living goals for 2012!

By Caitlyn Elf

This time of the year, comfort food seems to call our name at every meal. The only problem: while it’s warming our souls, it may also be adding unwanted pounds to our bodies. However, that doesn’t have to be the case. It is possible to have a hearty, wholesome meal that will fill you up and satisfy your cravings while also adding nutrition to your diet.

For this week’s Recipe Makeover I tackled a classic comfort food dish—The Dijon Croque Monsieur. Using this recipe, I made just two easy substitutions to increase the fiber and reduce the sodium for a healthy mid-day meal.

• 8 (1-ounce) slices Italian bread (For this I substituted 8, 1-ounce, slices of whole grain bread for added fiber)
• 6 ounces thinly sliced ham (To cut down on the typically high sodium level, I used low-sodium ham)

This sandwich came out perfect! The heartiness from the whole grain bread only added to the comfort of the dish and the extra sodium in the ham was certainly not missed! A healthy lunch to serve for the whole family or savor for yourself.

By Jenna Weber

Get creative with your protein sources this week and try these three tasty meals with beef, chicken, and tofu! Make the beef dish on Sunday because it takes the longest to cook. Then, all week long enjoy the leftovers while making quick and easy cajun chicken pasta and Vietnamese tofu sandwiches (Banh Mi). If possible, buy local, organic meat and non-GMO tofu.

Grocery list
1.5 lbs boneless, skinless chicken breast
olive oil
2 lbs. beef stew meat
3 stalks celery
2 carrots
1 yellow onion
1 large bay leaf
fresh thyme
1 bottle dry red wine
8 oz. sliced mushrooms
1 shallot
1 lb. extra firm tofu
tamari (or soy sauce)
sesame oil
rice vinegar
pure maple syrup
ground ginger
red pepper flakes
3 large French baguettes or small personal-sized baguettes
1 bag broccoli slaw or sliced Napa cabbage
red onion
fresh cilantro
2 cucumbers
sriracha sauce
mayonnaise
sweet chili sauce
1 large head garlic
Cajun seasoning (like Tony Chachere’s)
28 oz. diced tomatoes
1 pint cream
1 lb. dry linguine pasta

Beef Bourguignon
This classic French dish is perfect for January! Leftovers taste even better the next day.

Serves 4

2 lbs. beef stew meat, chopped into bite-sized chunks
1/4 cup flour
2 tsp. salt, divided
1/4 tsp. pepper
3 tbsp. canola oil, divided
1 tbsp. butter
3 stalks celery, chopped
2 carrots, peeled and chopped
1 yellow onion, chopped
3 cloves garlic, minced
1 large bay leaf
1 tsp. fresh minced thyme
3 cups dry red wine
8 oz. sliced mushrooms

1. Combine the flour, 1 tsp. salt and pepper in a large Ziploc bag and then add the beef and shake well so all the beef has been covered by the flour.

2. Heat 1 tbsp. oil and butter in a large cast iron (or heavy bottomed) pan over medium high heat. Once the butter has melted and is sizzling, add the beef and cook for about 4 minutes per side, until just browned. Remove beef and place on a plate.

3. In a large pot, heat the other tablespoon of oil over medium heat. Once hot, add the onions, carrots and celery. Sprinkle vegetables with a pinch of salt and sauté for ten minutes (adding the minced garlic after five minutes) until onion is translucent and carrots have started to become tender. Add the minced thyme and stir to combine.

4. Add the beef to the vegetables along with the wine and bay leaf. Bring to a boil, then reduce to a slow simmer and partially cover pot, leaving about one half of an inch open.

5. Slowly simmer beef for three hours. After three hours, the wine should have reduced to a thick, velvety sauce and the beef should be very tender. Season with the additional teaspoon of salt and a pinch of black pepper.

6. Near the end of the simmering process, heat the remaining tablespoon of oil in a sauté pan. Add the mushrooms and a pinch of salt, and sauté for ten minutes until tender. Stir cooked mushrooms into beef at the very end.

Next page: Tofu Banh Mi (Vietnamese Sandwiches)

By Caitlyn Elf

With the start of the New Year, there is always a lot of talk about diets, losing weight, and cutting calories. Eating healthy is not about deprivation, however, so I decided to feature a cookie recipe for this week’s Recipe Makeover!

Using this classic Mississippi Mud Cookie recipe, I made a few simple swaps resulting in an easy, guilt-free indulgence that is sure to fit any healthy-eating routine! Filled with antioxidants, including dark chocolate and fiber from whole-grain flour, these cookies can make a great afternoon snack—perfect for satisfying that sweet tooth while also filling you up!

Follow the below substitutions for an ooey, gooey treat that won’t leave you feeling weighed down:

• 1 cup semisweet chocolate morsels (I replaced the semisweet morsels with 1 cup dark chocolate—at least 70% cacao—to increase the antioxidants.)
• 1/2 cup butter, softened (To cut down on cholesterol but keep the moisture, I halved the amount of butter, using only 1/4 cup and adding 1/4 cup of 0% plain Greek yogurt for the rest.)
• 1 cup sugar (For a natural sweetness that won’t cause a blood-sugar spike, I replaced the 1 cup of sugar with 2/3 cup Agave nectar.)
• 1 1/2 cups all-purpose flour (To increase the fiber in this recipe I used 1 1/2 cups whole-wheat flour, such as Bob’s Red Mill, in place of the all-purpose. Whole-grain flour helps keep you fuller longer and is a great source of iron.)

The substitutions yielded a great cookie! Dense and hearty from the whole-grain flour with a great fudge taste from the dark chocolate morsels. Certainly an indulgence worth having!

Is your skin dry and itchy this time of year? Is it feeling tight or windburned? I feel your pain.

I just returned from a business trip to Chicago and Minneapolis and it was cold—very cold.

After a few days out and about in the cold, dry air, combined with the heat blasting in the hotels, I ended up with parched, chapped, itchy, painful skin. So when I got home to California, I vowed to find out what diet steps I could take to build up and keep the natural oils in my skin.

Getty Images

We normally have a natural layer of oil that helps keep our skin soft and protect it from the environment, but harsh winter weather can suck the moisture right out of it. When your skin gets dry, it’s generally a sign that you’re doing something that’s stripping its natural oils. The good news is that you can keep your skin glowing all winter with a few changes to your diet.

• Drink more water. The body loses more fluid with each breath when it’s cold and dry, so it’s fairly easy to get dehydrated in the winter. Try to drink eight 8-ounce glasses of water every day.

• Eat a balanced diet. Several nutrients, such as protein, vitamin A, zinc, and essential fatty acids, are important for keeping your skin healthy. Fruits and vegetables, whole grains, lean meats, fish and poultry, and healthy oils are the foundation of a diet that’s good for your skin.

• Eat more fruits and vegetables, and skip the sugary desserts. In a study that looked at the diets of U.S. women, those who had the most vitamin C in their diets had the healthiest skin. Too much sugary food has been shown to have the opposite effect. Get more vitamin C by eating at least five servings a day of fruits and veggies.

• Focus on healthy fats. Although research is still ongoing, preliminary evidence suggests that omega-3 and omega-6 fatty acids help keep your skin hydrated. Vegetable oils, nuts, seeds, and avocados are good sources of omega-6s, and fish, walnuts, and flax seed contain omega-3s. If you’re taking an omega-3 supplement, be sure it provides DHA and EPA.

• Enjoy lean protein. The amino acids in lean protein (poultry, seafood, lean meats) are essential for radiant skin. Try to add a little to every meal and you’ll look more youthful (and have more energy!) in no time.

• Ramp up your skin-care routine. There’s a lot you can do on the surface, as well, such as applying a heavy moisturizer while your skin is damp, turning down the thermostat, and protecting your skin with hats and gloves.