Don't Wait: Cherries!

One of my favorite things about summer is the return of sweet cherries. Plump, juicy, firm and delicious, cherries don't just make you feel like a kid again, they also come with a number of health benefits.

One cup of raw sweet cherries, with pits, is an excellent source of vitamin C (16% DV or daily value) and fiber (12% DV) and a good source of potassium (9% DV). Cherries also are a great source of antioxidants, which fight inflammation and disease. In particular, those deep reddish purple Bing cherries most of us are familiar with, are loaded with anthocyanins, a type a flavonoid. If flavonoids sound familiar it is probably because you've heard about the heart healthy benefits they bring to red wine and dark chocolate.

One of my favorite things about summer is the return of sweet cherries. Plump, juicy, firm and delicious, cherries don't just make you feel like a kid again, they also come with a number of health benefits.

One cup of raw sweet cherries, with pits, is an excellent source of vitamin C (16% DV or daily value) and fiber (12% DV) and a good source of potassium (9% DV). Cherries also are a great source of antioxidants, which fight inflammation and disease. In particular, those deep reddish purple Bing cherries most of us are familiar with, are loaded with anthocyanins, a type a flavonoid. If flavonoids sound familiar it is probably because you've heard about the heart healthy benefits they bring to red wine and dark chocolate.

Crazy Easy, Super Tasty Chickpea Salad

One of my favorite salad toppings is marinated chickpeas. I used to search for them every time I'd have lunch from one of those cold buffet bars...until I realized, "why don't I just make them myself?" This is one of those recipes that you can slap together whenever you have some downtime and then store in the fridge to pull out later for a quick take-to-work lunch, a dinner side dish or an anytime snack! It's also one of those things that tastes better after it sits a little while (in the fridge, anywhere from an hour or up to a day in advance) so the flavors can meld.

One of my favorite salad toppings is marinated chickpeas. I used to search for them every time I'd have lunch from one of those cold buffet bars...until I realized, "why don't I just make them myself?" This is one of those recipes that you can slap together whenever you have some downtime and then store in the fridge to pull out later for a quick take-to-work lunch, a dinner side dish or an anytime snack! It's also one of those things that tastes better after it sits a little while (in the fridge, anywhere from an hour or up to a day in advance) so the flavors can meld.

One Taste & You'll Happily "Eat Your Greens"

You know, you know... dark leafy greens are supposed to be so good for you. But no matter how healthy a food is, if you don't like it, you aren't going to eat it. Enter Bok Choy, a type of Chinese cabbage. Prepared properly, this stuff is so good, I ate a giant bowl last night and couldn't wait until lunch today to polish off the leftovers!

Why it's good... & good for you!
The mild flavor, crunchy stalk and tender leaves of Bok Choy make it fun to eat and a versatile side dish. Bok Choy is an excellent source of vitamins A, C and K, as well as a very good source of vitamin B6, calcium, iron, potassium, manganese, fiber and folate.


What to look for
At the market, look for Bok Choy that has tightly packed, firm white stalks and crisp, bright green leaves. Avoid wilted, bruised and discolored Bok Choy. I prefer the bite-sized "baby" Bok Choy.


How to clean it
Don't wash your Bok Choy until you are ready to prepare it. (Bok Choy will typically last 3 days to a week in your vegetable crisper.) This article from eHow.com, How To Clean Bok Choy, explains how to wash your new favorite "green" in 5 insanely easy steps.

How to cook it
My favorite way to enjoy this vegetable is to order Baby Bok Choy, sauteed with a little oil and garlic, at my favorite traditional Chinese restaurant but you can make your own using this super simple recipe from Martha Stewart: Baby Bok Choy with Chile and Garlic. The red pepper flakes and soy sauce are totally optional. You can also choose to use low-sodium soy sauce.

Cheers!
Diane


Image: MarthaStewart.com

You know, you know... dark leafy greens are supposed to be so good for you. But no matter how healthy a food is, if you don't like it, you aren't going to eat it. Enter Bok Choy, a type of Chinese cabbage. Prepared properly, this stuff is so good, I ate a giant bowl last night and couldn't wait until lunch today to polish off the leftovers!

Why it's good... & good for you!
The mild flavor, crunchy stalk and tender leaves of Bok Choy make it fun to eat and a versatile side dish. Bok Choy is an excellent source of vitamins A, C and K, as well as a very good source of vitamin B6, calcium, iron, potassium, manganese, fiber and folate.


What to look for
At the market, look for Bok Choy that has tightly packed, firm white stalks and crisp, bright green leaves. Avoid wilted, bruised and discolored Bok Choy. I prefer the bite-sized "baby" Bok Choy.


How to clean it
Don't wash your Bok Choy until you are ready to prepare it. (Bok Choy will typically last 3 days to a week in your vegetable crisper.) This article from eHow.com, How To Clean Bok Choy, explains how to wash your new favorite "green" in 5 insanely easy steps.

How to cook it
My favorite way to enjoy this vegetable is to order Baby Bok Choy, sauteed with a little oil and garlic, at my favorite traditional Chinese restaurant but you can make your own using this super simple recipe from Martha Stewart: Baby Bok Choy with Chile and Garlic. The red pepper flakes and soy sauce are totally optional. You can also choose to use low-sodium soy sauce.

Cheers!
Diane


Image: MarthaStewart.com

Don't Settle for Less Than the Total Package: 12 delicious snacks that do more than just hold you over until mealtime

We all do it. Whether we are working, studying, sad, bored, celebrating, wallowing, killing time or just plain hungry between meals, snacking is something most of us do at least on occasion.

Why not then choose a snack that packs a punch?: One that is not only delicious and satisfying but will also keep you full longer and on fewer calories than the salty, sugary, fatty fare that can be found in your office vending machine or at the corner store. 

A well-rounded snack contains both protein and fiber (check out my earlier blog post, Did you know?: Fiber can help you control your weight - May 24, 2010). This "total package" snack is more likely to keep you satisfied until your next meal. Fiber slows stomach emptying and helps us to feel full longer, which may assist in weight maintenance or weight loss. Protein also promotes a feeling of fullness, promotes the growth and maintenance of lean muscle mass and may help us to feel more energized between meals and snacks. 

A "total package" snack should be no more than about 200-250 calories. High-fiber foods tend to be lower in calories and choosing plant-based proteins or proteins from low-fat dairy can also help control the number of calories in your snack.

Use this definition of a snack to help you make mindful decisions about what to nibble on between meals. Chips, cookies and candies are "treats" and should be limited, whereas a snack can be a regular and beneficial part of a healthy diet. 

Here then are 12 Total Package Snacks to keep you happy, full, strong & energized!

We all do it. Whether we are working, studying, sad, bored, celebrating, wallowing, killing time or just plain hungry between meals, snacking is something most of us do at least on occasion.

Why not then choose a snack that packs a punch?: One that is not only delicious and satisfying but will also keep you full longer and on fewer calories than the salty, sugary, fatty fare that can be found in your office vending machine or at the corner store. 

A well-rounded snack contains both protein and fiber (check out my earlier blog post, Did you know?: Fiber can help you control your weight - May 24, 2010). This "total package" snack is more likely to keep you satisfied until your next meal. Fiber slows stomach emptying and helps us to feel full longer, which may assist in weight maintenance or weight loss. Protein also promotes a feeling of fullness, promotes the growth and maintenance of lean muscle mass and may help us to feel more energized between meals and snacks. 

A "total package" snack should be no more than about 200-250 calories. High-fiber foods tend to be lower in calories and choosing plant-based proteins or proteins from low-fat dairy can also help control the number of calories in your snack.

Use this definition of a snack to help you make mindful decisions about what to nibble on between meals. Chips, cookies and candies are "treats" and should be limited, whereas a snack can be a regular and beneficial part of a healthy diet. 

Here then are 12 Total Package Snacks to keep you happy, full, strong & energized!

In Season: Brussels Sprouts

Last week I discussed one of my two favorite fall foods, sweet potatoes. This week I'm back to talk about the other food I get excited for every autumn: brussels sprouts. 

Brussels sprouts are a cruciferous vegetable. This family of plants also includes broccoli, kale, bok choy, cabbage, cauliflower, arugula, kohlrabi, collards, mustard greens, radish, rutabaga, watercress and turnip. Existing research has shown a link between cruciferous vegetables and protection against cancer, just one of the reasons brussels sprouts are so great.

Last week I discussed one of my two favorite fall foods, sweet potatoes. This week I'm back to talk about the other food I get excited for every autumn: brussels sprouts. 

Brussels sprouts are a cruciferous vegetable. This family of plants also includes broccoli, kale, bok choy, cabbage, cauliflower, arugula, kohlrabi, collards, mustard greens, radish, rutabaga, watercress and turnip. Existing research has shown a link between cruciferous vegetables and protection against cancer, just one of the reasons brussels sprouts are so great.

The Food That Tames My Dark Side

Believe it or not, I have a little bit of a dark side. Yes, I do my best to stay positive at every turn but when the cold weather and the frenzy of the holidays comes around, I have to admit, even I can get a little cranky.

That said, there are definitely some things that get me excited for the holiday season. I don't know about you, but many of the things that get me in the wintertime mood are food-based (of course!). As my boots and sweaters get folded back into my regular wardrobe, I start fantasizing about fireplaces (a rare treat), red wine and traditionally cold-weather produce like sweet potatoes & brussels sprouts. I know, I know, it's not cookies or cakes or giant birds, but I really do just melt at the thought of a bowl of mashed sweet potatoes - - nature's candy! 

Believe it or not, I have a little bit of a dark side. Yes, I do my best to stay positive at every turn but when the cold weather and the frenzy of the holidays comes around, I have to admit, even I can get a little cranky.

That said, there are definitely some things that get me excited for the holiday season. I don't know about you, but many of the things that get me in the wintertime mood are food-based (of course!). As my boots and sweaters get folded back into my regular wardrobe, I start fantasizing about fireplaces (a rare treat), red wine and traditionally cold-weather produce like sweet potatoes & brussels sprouts. I know, I know, it's not cookies or cakes or giant birds, but I really do just melt at the thought of a bowl of mashed sweet potatoes - - nature's candy! 

What's With This Juicing Trend?

If you've been asking yourself that question lately, here are a couple of good reads for you:

Food & Nutrition Magazine - Juice: From Weight Loss to Detox, this Trend Is Taking Off by Jessica Cording. May 5, 2012

Redbook Magazine - The Skinny on Juicing by Betsy Stephens


Here are the bullet points:

If you've been asking yourself that question lately, here are a couple of good reads for you:

Food & Nutrition Magazine - Juice: From Weight Loss to Detox, this Trend Is Taking Off by Jessica Cording. May 5, 2012

Redbook Magazine - The Skinny on Juicing by Betsy Stephens


Here are the bullet points:

Last Chance: Peaches & Nectarines

The sweet yellow flesh of Peaches and Nectarines make them two of my favorite fruits. Peaches and Nectarines can both be found from about May to September so as Summer draws to a close, this may be your last chance to find them in your grocery store or farmer's market.

At only about 60 calories each, these fruits contain about 2 grams of fiber, and are filled with about 10% of your daily needs for Vitamin A and even more Vitamin C (Peaches 17%; Nectarines 13%). So why is this so great?...

The sweet yellow flesh of Peaches and Nectarines make them two of my favorite fruits. Peaches and Nectarines can both be found from about May to September so as Summer draws to a close, this may be your last chance to find them in your grocery store or farmer's market.

At only about 60 calories each, these fruits contain about 2 grams of fiber, and are filled with about 10% of your daily needs for Vitamin A and even more Vitamin C (Peaches 17%; Nectarines 13%). So why is this so great?...

Get more from your morning: Smarter cereal choices

A bowl of cereal is a quick and easy way to fit breakfast into your morning but if your regular brand is full of sugar and refined flours, you may not be making the most of your first meal of the day. Next time you are at the supermarket, reach for a box that gives you a more nutritious bang for your buck. Fiber, which can be found in whole grains and fruits, among other sources, might lower your risk of heart disease and diabetes, may play a role in weight control and can help keep you regular, but most Americans don't get enough in their diet. The recommended daily amount of fiber is 25 grams for women and 38 grams for men. (After age 50, your daily fiber needs drops to 21 grams for women and 30 grams for men.)

The latest issue of CSPI's (Center for Science in the Public Interest) Nutrition Action Healthletter recommends choosing a cereal with:

A bowl of cereal is a quick and easy way to fit breakfast into your morning but if your regular brand is full of sugar and refined flours, you may not be making the most of your first meal of the day. Next time you are at the supermarket, reach for a box that gives you a more nutritious bang for your buck. Fiber, which can be found in whole grains and fruits, among other sources, might lower your risk of heart disease and diabetes, may play a role in weight control and can help keep you regular, but most Americans don't get enough in their diet. The recommended daily amount of fiber is 25 grams for women and 38 grams for men. (After age 50, your daily fiber needs drops to 21 grams for women and 30 grams for men.)

The latest issue of CSPI's (Center for Science in the Public Interest) Nutrition Action Healthletter recommends choosing a cereal with:

Did You Know?: Popcorn is a whole grain

That's right. If you're looking for an easy way to incorporate more whole grains or healthy snacks into your diet, try popcorn. The catch? Homemade air-popped popcorn is best. Two cups of plain air-popped popcorn provide 2 grams of fiber and only about 60 calories. If you want to add some flavor to your air-popped corn, try a sprinkling of cinnamon or parmigiana cheese (about a teaspoon, grated, per cup), or take a tip from Martha Stewart and add chili powder and lime. If you're a traditionalist, I Can't Believe It's Not Butter! spray will provide all the flavor of butter but with zero calories, cholesterol, fat or sodium.

If you're buying ready-made or microwave popcorn in the store, read the nutrition labels and opt for products with the lowest calorie, total fat, saturated fat and sodium levels. Movie theatre popcorn is overflowing with calories, saturated fat and sodium, so if you must indulge in popcorn the next time you go to the movies, go for the smallest size available, even the child size if possible.

That's right. If you're looking for an easy way to incorporate more whole grains or healthy snacks into your diet, try popcorn. The catch? Homemade air-popped popcorn is best. Two cups of plain air-popped popcorn provide 2 grams of fiber and only about 60 calories. If you want to add some flavor to your air-popped corn, try a sprinkling of cinnamon or parmigiana cheese (about a teaspoon, grated, per cup), or take a tip from Martha Stewart and add chili powder and lime. If you're a traditionalist, I Can't Believe It's Not Butter! spray will provide all the flavor of butter but with zero calories, cholesterol, fat or sodium.

If you're buying ready-made or microwave popcorn in the store, read the nutrition labels and opt for products with the lowest calorie, total fat, saturated fat and sodium levels. Movie theatre popcorn is overflowing with calories, saturated fat and sodium, so if you must indulge in popcorn the next time you go to the movies, go for the smallest size available, even the child size if possible.

In season: strawberries

Strawberries are back! The beautiful, sweet, heart-shaped red berries, which are part of the rose family and technically not a fruit, are not only delicious but also packed with nutrients.

1 cup of strawberry halves has just 49 calories but a significant 12% of your daily dietary fiber needs. Strawberries are also a great source of potassium, manganese and antioxidants, especially Vitamin C. That same 1 cup of strawberries provides a whopping 149% of your daily needs for Vitamin C, which helps to boost immunity and make you feel better when you have a cold. Vitamin C also helps your body make use of iron.

When you buy strawberries, look for berries that are plump and bright red all the way up to the stem and try to use them right away, in which case you should not refrigerate them. If you won’t be eating your strawberries right away, you can refrigerate them for up to two days, laying flat and spread out on a paper towel-lined plate or sheet, or you can freeze whole, washed, stemmed & patted dry berries on a sheet tray before transferring them to a Ziploc. Remember that strawberries are part of the “Dirty Dozen” so, if you can, try to buy organic.


Image: Pixomar / FreeDigitalPhotos.net

Strawberries are back! The beautiful, sweet, heart-shaped red berries, which are part of the rose family and technically not a fruit, are not only delicious but also packed with nutrients.

1 cup of strawberry halves has just 49 calories but a significant 12% of your daily dietary fiber needs. Strawberries are also a great source of potassium, manganese and antioxidants, especially Vitamin C. That same 1 cup of strawberries provides a whopping 149% of your daily needs for Vitamin C, which helps to boost immunity and make you feel better when you have a cold. Vitamin C also helps your body make use of iron.

When you buy strawberries, look for berries that are plump and bright red all the way up to the stem and try to use them right away, in which case you should not refrigerate them. If you won’t be eating your strawberries right away, you can refrigerate them for up to two days, laying flat and spread out on a paper towel-lined plate or sheet, or you can freeze whole, washed, stemmed & patted dry berries on a sheet tray before transferring them to a Ziploc. Remember that strawberries are part of the “Dirty Dozen” so, if you can, try to buy organic.


Image: Pixomar / FreeDigitalPhotos.net

Did you know?: Fiber can help you control your weight

If you are looking to lose or maintain your weight, getting more fiber in your diet may help you get one step closer to achieving your goal. Fiber helps you to feel fuller longer, so you’ll snack less between meal and snack times. Also, foods that are naturally high in fiber tend to be lower in calories than foods with less fiber and tend to be great sources of vitamins, minerals, lean protein and healthy fats. If you want to get more fiber in your diet, the best way is through whole foods rather than from processed foods that have had fiber added to them. Whole foods that are great sources of fiber include:

• Beans & peas - Experiment with adding beans to soups, stews & salads. Add peas to pasta. Use hummus or smashed black beans as a condiment in your sandwich or mix black beans into salsa.
• Fruits - Have berries or bananas with morning pancakes or waffles (whole grain), oatmeal or yogurt. Keep portable fruit on-hand at all times (apple, orange, banana, grapes, clementines, peach, pear, nectarine, washed berries in Ziploc). Add fruit to salad.
• Vegetables - Try dark leafy greens, artichoke, squash, eggplant, sweet potatoes, broccoli, peppers, carrots. 
• Whole grains - Try whole grain pancakes, waffles, muffins at breakfast, or oatmeal. At lunch & dinner opt for whole grain breads, pita, tortillas, etc. Substitute whole wheat flour for half of the refined flour in a baking recipe.

To read more, check out the following article from Today's Dietitian, which includes a quick and delicious no-cook recipe for cannellini beans:

Spill the Beans, Today’s Dietitian, May 2010

And:

The Top Fiber-Rich Foods List, Today's Dietitian, July 2008

Image: FreeDigitalPhotos.net

If you are looking to lose or maintain your weight, getting more fiber in your diet may help you get one step closer to achieving your goal. Fiber helps you to feel fuller longer, so you’ll snack less between meal and snack times. Also, foods that are naturally high in fiber tend to be lower in calories than foods with less fiber and tend to be great sources of vitamins, minerals, lean protein and healthy fats. If you want to get more fiber in your diet, the best way is through whole foods rather than from processed foods that have had fiber added to them. Whole foods that are great sources of fiber include:

• Beans & peas - Experiment with adding beans to soups, stews & salads. Add peas to pasta. Use hummus or smashed black beans as a condiment in your sandwich or mix black beans into salsa.
• Fruits - Have berries or bananas with morning pancakes or waffles (whole grain), oatmeal or yogurt. Keep portable fruit on-hand at all times (apple, orange, banana, grapes, clementines, peach, pear, nectarine, washed berries in Ziploc). Add fruit to salad.
• Vegetables - Try dark leafy greens, artichoke, squash, eggplant, sweet potatoes, broccoli, peppers, carrots. 
• Whole grains - Try whole grain pancakes, waffles, muffins at breakfast, or oatmeal. At lunch & dinner opt for whole grain breads, pita, tortillas, etc. Substitute whole wheat flour for half of the refined flour in a baking recipe.

To read more, check out the following article from Today's Dietitian, which includes a quick and delicious no-cook recipe for cannellini beans:

Spill the Beans, Today’s Dietitian, May 2010

And:

The Top Fiber-Rich Foods List, Today's Dietitian, July 2008

Image: FreeDigitalPhotos.net

Recipe for the weekend: Guacamole

Avocados are filled with healthy unsaturated fats, fiber, vitamin C, thiamin, riboflavin and beta carotene. To take advantage of all this goodness, make some guacamole this weekend. This recipe for Chunky Guacamole, from Tyler Florence and the Food Network, is a great base; however, you can also consider the chiles and cilantro as optional and omit them, just as you might also consider adding a diced small tomato, as well as cumin, smoked spanish paprika and/or cayenne.



Image: FoodNetwork.com

Avocados are filled with healthy unsaturated fats, fiber, vitamin C, thiamin, riboflavin and beta carotene. To take advantage of all this goodness, make some guacamole this weekend. This recipe for Chunky Guacamole, from Tyler Florence and the Food Network, is a great base; however, you can also consider the chiles and cilantro as optional and omit them, just as you might also consider adding a diced small tomato, as well as cumin, smoked spanish paprika and/or cayenne.



Image: FoodNetwork.com

Do One Thing: Eat breakfast every day

You already know that you should be eating breakfast every day. After all, the American Dietetic Association states that people who eat breakfast "...have a better attitude toward work, higher productivity and better ability to handle tasks that require memory..." versus those who don't and "breakfast eaters also have more strength and endurance and better concentration and problem-solving ability." The problem may be that you're confused about what constitutes a healthy breakfast or you just don't feel you have the time for this morning meal. Ideally, you should aim for a breakfast that contains a nutritious food from each food group, i.e., a whole grain (whole wheat/whole grain pita, toast, pancake, English muffin), a fruit/vegetable (berries, apple, orange, banana, tomato, zucchini, spinach, asparagus), a protein (peanut butter, egg, nuts, tofu, chicken breast, salmon, tuna), and a dairy item (preferably a cup of skim or low-fat milk, but low-fat cheese works great too). Examples of a complete breakfast include:

• peanut butter and sliced bananas or strawberries on whole wheat toast, with a cup of skim milk
• whole grain pancake topped with fresh berries with one scrambled egg on the side and a cup of skim milk
• veggie omelet topped with low-fat cheese of your choice with whole wheat toast and cup of skim milk 
• oatmeal made with milk and topped with fruit and nuts

Maybe you have just enough time to grab something out of the fridge and quickly gobble it down before running out the door. Even if you are pressed for time, and can't quite fit in all four basic food groups, you can still have a sensible breakfast. Some quick and healthy breakfasts include:

• plain fat-free or low-fat yogurt top with berries and/or nuts
• toasted whole grain English muffin topped with a slice of low-fat cheese and a slice of tomato
• banana or apple and a small handful of almonds (about 24 nuts)

And remember, if your breakfast includes making a stop at the coffee shop, opt for a cappuccino, latte or espresso and order your drink with skim milk, sugar-free syrup and no whip.

Starting your day this way will not only help you feel more alert and energized during the day, it will also keep you feeling more satisfied until lunchtime and will help you achieve your nutrition goals by providing protein, fiber, calcium and lots of vitamins and minerals right off the bat!

For more tips on healthy breakfasts, check out MarthaStewart.com.

Image: MarthaStewart.com

You already know that you should be eating breakfast every day. After all, the American Dietetic Association states that people who eat breakfast "...have a better attitude toward work, higher productivity and better ability to handle tasks that require memory..." versus those who don't and "breakfast eaters also have more strength and endurance and better concentration and problem-solving ability." The problem may be that you're confused about what constitutes a healthy breakfast or you just don't feel you have the time for this morning meal. Ideally, you should aim for a breakfast that contains a nutritious food from each food group, i.e., a whole grain (whole wheat/whole grain pita, toast, pancake, English muffin), a fruit/vegetable (berries, apple, orange, banana, tomato, zucchini, spinach, asparagus), a protein (peanut butter, egg, nuts, tofu, chicken breast, salmon, tuna), and a dairy item (preferably a cup of skim or low-fat milk, but low-fat cheese works great too). Examples of a complete breakfast include:

• peanut butter and sliced bananas or strawberries on whole wheat toast, with a cup of skim milk
• whole grain pancake topped with fresh berries with one scrambled egg on the side and a cup of skim milk
• veggie omelet topped with low-fat cheese of your choice with whole wheat toast and cup of skim milk 
• oatmeal made with milk and topped with fruit and nuts

Maybe you have just enough time to grab something out of the fridge and quickly gobble it down before running out the door. Even if you are pressed for time, and can't quite fit in all four basic food groups, you can still have a sensible breakfast. Some quick and healthy breakfasts include:

• plain fat-free or low-fat yogurt top with berries and/or nuts
• toasted whole grain English muffin topped with a slice of low-fat cheese and a slice of tomato
• banana or apple and a small handful of almonds (about 24 nuts)

And remember, if your breakfast includes making a stop at the coffee shop, opt for a cappuccino, latte or espresso and order your drink with skim milk, sugar-free syrup and no whip.

Starting your day this way will not only help you feel more alert and energized during the day, it will also keep you feeling more satisfied until lunchtime and will help you achieve your nutrition goals by providing protein, fiber, calcium and lots of vitamins and minerals right off the bat!

For more tips on healthy breakfasts, check out MarthaStewart.com.

Image: MarthaStewart.com

In Season: Asparagus

Springtime is asparagus time. One cooked half-cup of the beautiful green spears provides more than a third of your daily folate needs, about 7% of your daily fiber, 6% of your daily potassium and 5% of your daily iron, as well as significant amounts of vitamins A, C and K. Asparagus is great at any meal: in eggs at breakfast; in a salad; as a side dish at dinnertime. When buying asparagus, look for vibrant green, firm stalks, of uniform size and with closed & compact tips. If you aren't used to preparing asparagus, click here for a number of great recipes from MarthaStewart.com.

If you still aren't convinced you should be adding asparagus to your springtime arsenal of nutritious foods, check out this recipe for Wheat Berries and Roasted Asparagus With Tomato-Coriander Sauce and Peanuts, from the "Recipes for Health" section at NYTimes.com. Martha Rose Shulman suggests a delicious tomato-based sauce to serve over your asparagus. (Tip: you can choose to omit the wheat berries from the recipe and prepare just the sauce and asparagus.)

Image: Andrew Scrivani for The New York Times

Springtime is asparagus time. One cooked half-cup of the beautiful green spears provides more than a third of your daily folate needs, about 7% of your daily fiber, 6% of your daily potassium and 5% of your daily iron, as well as significant amounts of vitamins A, C and K. Asparagus is great at any meal: in eggs at breakfast; in a salad; as a side dish at dinnertime. When buying asparagus, look for vibrant green, firm stalks, of uniform size and with closed & compact tips. If you aren't used to preparing asparagus, click here for a number of great recipes from MarthaStewart.com.

If you still aren't convinced you should be adding asparagus to your springtime arsenal of nutritious foods, check out this recipe for Wheat Berries and Roasted Asparagus With Tomato-Coriander Sauce and Peanuts, from the "Recipes for Health" section at NYTimes.com. Martha Rose Shulman suggests a delicious tomato-based sauce to serve over your asparagus. (Tip: you can choose to omit the wheat berries from the recipe and prepare just the sauce and asparagus.)

Image: Andrew Scrivani for The New York Times

Quin-what?

Quinoa (pronounced “keen-wah”), which we think of, and prepare, as a grain, is actually the edible seed of a South American plant. It also packs a pretty powerful punch. One cup of cooked quinoa contains about 21% of your daily fiber needs, 16% of your daily protein needs and 15% of your iron needs (based on a 2,000 calorie diet), in 222 calories. For an easy and delicious recipe using quinoa, here’s a recipe for “Cranberry-Walnut Quinoa Salad” from FoodNetwork.com.

Tip: This salad travels well as a snack or lunch to bring with you to work.

Quinoa (pronounced “keen-wah”), which we think of, and prepare, as a grain, is actually the edible seed of a South American plant. It also packs a pretty powerful punch. One cup of cooked quinoa contains about 21% of your daily fiber needs, 16% of your daily protein needs and 15% of your iron needs (based on a 2,000 calorie diet), in 222 calories. For an easy and delicious recipe using quinoa, here’s a recipe for “Cranberry-Walnut Quinoa Salad” from FoodNetwork.com.

Tip: This salad travels well as a snack or lunch to bring with you to work.

Beans, beans are good for your heart…

…and may also promote a healthy digestive tract, reduce your risk of some types of cancer and help control diabetes and maintain healthy blood glucose levels, according to the American Dietetic Association. Beans are jam-packed with protein, fiber, calcium, iron and many other nutrients. They make a great addition to soups, salads and sandwiches (hummus, made from chickpeas, makes an excellent sandwich condiment). Dry, canned, frozen or fresh beans all work well. From the New York Times “Recipes for Health” section, here’s a recipe for a “Tuna and Bean Salad” that calls for cannellini beans.

Image: Andrew Scrivani for New York Times

…and may also promote a healthy digestive tract, reduce your risk of some types of cancer and help control diabetes and maintain healthy blood glucose levels, according to the American Dietetic Association. Beans are jam-packed with protein, fiber, calcium, iron and many other nutrients. They make a great addition to soups, salads and sandwiches (hummus, made from chickpeas, makes an excellent sandwich condiment). Dry, canned, frozen or fresh beans all work well. From the New York Times “Recipes for Health” section, here’s a recipe for a “Tuna and Bean Salad” that calls for cannellini beans.

Image: Andrew Scrivani for New York Times

Bulgur Wheat & The Good Mood Food Blog

When my husband and I went vegetarian for Lent, we discovered the beauty of Bulgur and some of the delicious dishes one can make from it. Bulgur is a whole grain. One cup of cooked Bulgur contains only about 150 calories, but provides about one-third of your daily fiber needs, 11% of your daily protein needs and 10% of your iron needs (based on a 2,000 calorie diet).

Now that I’ve got you all excited about Bulgur, you could probably use some recipes to get started. Enter my new favorite recipe site: The Good Mood Food Blog. Blogger Donal Skehan has put together a visually appealing website full of mouthwatering recipes for “simple, healthy, homecooked food,” paired with beautiful photographs of his recipes that he has taken himself. Below you’ll find a link to a handful of Donal’s recipes for Bulgur, including one for a simple preparation of Bulgur, as well as a beautiful roast vegetable and Bulgur wheat dish. You will find that, as Donal is writing from Dublin, Ireland, you may sometimes have to make minor conversions or translations (e.g., “rocket” is arugula, “aubergine” is eggplant and “courgette” is zucchini; 200g of Bulgur comes out to slightly more than 1 cup), but I think it’s well worth it for the great recipes and beautiful imagery.

The Good Mood Food Blog – Recipes for Bulgur

If that’s just too much work to get a delicious, healthy meal on the table quickly, try any of these recipes for Bulgur, from the Vegetarian Times website.

Vegetarian Times – Recipes for Bulgur

When my husband and I went vegetarian for Lent, we discovered the beauty of Bulgur and some of the delicious dishes one can make from it. Bulgur is a whole grain. One cup of cooked Bulgur contains only about 150 calories, but provides about one-third of your daily fiber needs, 11% of your daily protein needs and 10% of your iron needs (based on a 2,000 calorie diet).

Now that I’ve got you all excited about Bulgur, you could probably use some recipes to get started. Enter my new favorite recipe site: The Good Mood Food Blog. Blogger Donal Skehan has put together a visually appealing website full of mouthwatering recipes for “simple, healthy, homecooked food,” paired with beautiful photographs of his recipes that he has taken himself. Below you’ll find a link to a handful of Donal’s recipes for Bulgur, including one for a simple preparation of Bulgur, as well as a beautiful roast vegetable and Bulgur wheat dish. You will find that, as Donal is writing from Dublin, Ireland, you may sometimes have to make minor conversions or translations (e.g., “rocket” is arugula, “aubergine” is eggplant and “courgette” is zucchini; 200g of Bulgur comes out to slightly more than 1 cup), but I think it’s well worth it for the great recipes and beautiful imagery.

The Good Mood Food Blog – Recipes for Bulgur

If that’s just too much work to get a delicious, healthy meal on the table quickly, try any of these recipes for Bulgur, from the Vegetarian Times website.

Vegetarian Times – Recipes for Bulgur

Berry Simple Breakfast Smoothie

Don't skip breakfast. For a quick, healthy start to your morning try an easy-to-prepare fruit and yogurt smoothie, like this one from Food Network and EatingWell.com, which provides 2 fruit servings and 4 grams of fiber. Tip: It's just as delicious without the sugar!

"Wake-Up Smoothie" - FoodNetwork.com

Don't skip breakfast. For a quick, healthy start to your morning try an easy-to-prepare fruit and yogurt smoothie, like this one from Food Network and EatingWell.com, which provides 2 fruit servings and 4 grams of fiber. Tip: It's just as delicious without the sugar!

"Wake-Up Smoothie" - FoodNetwork.com

A new take on the traditional peanut butter and jelly sandwich

On a recent sick day I caught an episode of Dr. Oz and was inspired by something I saw: a peanut butter sandwich that featured sliced strawberries in place of jelly or jam! I've heard of peanut butter and banana sandwiches, but as I'm still learning to like raw banana, it's not something I eat. For a healthier take on the traditional peanut butter and jelly sandwich, try starting with 100% whole wheat or whole grain bread (aim for one with, per slice: 70 or fewer calories, fewer than 200 mg of sodium, and 2 grams or more of fiber) and all natural peanut butter, then add either sliced strawberries or sliced banana instead of jelly or jam. Can't say goodbye to the jiggly stuff just yet? Try using Polaner All Fruit 100% All Natural Fruit Spread. My favorite is seedless raspberry.

On a recent sick day I caught an episode of Dr. Oz and was inspired by something I saw: a peanut butter sandwich that featured sliced strawberries in place of jelly or jam! I've heard of peanut butter and banana sandwiches, but as I'm still learning to like raw banana, it's not something I eat. For a healthier take on the traditional peanut butter and jelly sandwich, try starting with 100% whole wheat or whole grain bread (aim for one with, per slice: 70 or fewer calories, fewer than 200 mg of sodium, and 2 grams or more of fiber) and all natural peanut butter, then add either sliced strawberries or sliced banana instead of jelly or jam. Can't say goodbye to the jiggly stuff just yet? Try using Polaner All Fruit 100% All Natural Fruit Spread. My favorite is seedless raspberry.