6 Ways You Are Screwing Up Your Salad ~ Kerri-Ann Jennings, M.S., R.D.

Just choose ingredients from each of these categories to turn your salad into a healthy meal.

Not Enough Greens

You can certainly make a delicious and healthy salad without greens, but why miss an opportunity to get those healthy dark leafy greens into your day? Choose spinach, romaine and even finely sliced kale, which will all give you a slew of vitamins and minerals, including vitamins A and K and folate. Use at least 2 cups of greens, since that’s what counts as a 1-cup serving of vegetables.

Not Enough Veggies

Don’t stop at the lettuce. Adding even more veggies will ensure that your salad gives you most of the vegetable servings you need each day. Plus, getting a variety of colors in your diet has added health benefits (it also makes your salad taste and look more delicious).

Not Enough Protein

While all those vegetables add fiber, which helps you feel full, adding protein to your salad turns it into a meal and gives it more staying power. Try adding drained light tuna or even sardines for a boost of omega-3s along with protein. A hard-boiled egg or 3 ounces of grilled chicken or salmon is also a good option.

 

Don’t Skip Seeds or Nuts

Seeds and nuts are a protein source, but they also offer healthy fats, which are good for your heart. Sunflower seeds or pumpkin seeds add appealing crunch, while toasted walnuts add a buttery flavor. Seeds and nuts are high in calories, so measure your portion before sprinkling on (1 tablespoon is a good amount for your salad).

Be Sure to Add Fruit

Like a salad with a little sweetness? Try adding some fruit. Sliced strawberries pair particularly well with spinach, and chopped apple goes great in your fall or winter salad, but dried fruit is also a good option. Try a tablespoon or two of raisins for sweetness and a little extra fiber and minerals.

Unhealthy Dressing

Skip the fat-free, premade salad dressings and whip up your own vinaigrette with olive oil and vinegar or lemon juice. Olive oil offers heart-healthy monounsaturated fat. Plus, adding it to your salad will help you absorb all those fat-soluble vitamins (like vitamins A and K) in the vegetables.

By Kerri-Ann Jennings, M.S., R.D. 

 

https://www.yahoo.com/food/6-tips-on-how-to-build-a-healthier-salad-134828678.html

19 Healthier, Grown-Up Versions Of Your Favorite Childhood Foods ~ Shannon Rosenberg

Alice Mongkongllite / BuzzFeed

Sometimes you just want to take a break from being an adult, relax, and enjoy a throwback food that brings you back to simpler times.

New Line Cinema / Via fuckyeahwillferrel.tumblr.com

Here are some awesome, healthier alternatives to the foods your inner child is craving hard. They’re prepared with mostly whole foods, fewer processed ingredients, and less added sugar. And since they’re all homemade, you can actually control what you’re putting into there.

1. 3-Ingredient Honey Mustard Cornflake Chicken

This simple recipe is a great alternative to the fried options you see in restaurants and freezer meals, and it calls for just cornflakes, sliced boneless chicken breasts or thighs, and a quarter-cup of honey mustard. Get the recipe here.

2. Healthy Mac ‘n’ Cheese

Healthy Mac 'n' Cheese

Nothing is more comforting than a steaming bowl of mac ‘n’ cheese. This homemade version uses less butter and salt, includes veggies, and you can always mix in lower-fat cheese along with the regular kind if you want an even lighter version. Get the recipe here.

3. Best Ever Sloppy Joes

Best Ever Sloppy Joes

This sloppy joe is easy to make and uses extra-lean ground beef. Get the recipe here.

4. Heart-Shaped Chocolate Chip Banana Pancakes

Heart-Shaped Chocolate Chip Banana Pancakes

Yes, adults can eat cute-shaped breakfasts, too. This recipe calls for whole wheat flour and uses egg whites and banana for texture. Get the recipe here.

5. Healthy Homemade Hot Pockets

Healthy Homemade Hot Pockets

Pizza pockets are EVERYTHING. And this copycat recipe is made with whole wheat flour and a from-scratch pizza sauce that’s prepared with fresh tomatoes, basil, and a little bit of salt and pepper. Get the recipe here.

6. Baked Mozzarella Sticks

Baked Mozzarella Sticks

These are made with bread crumbs, Italian seasoning, garlic powder, pepper, egg, and reduced-fat mozzarella string cheese. Get the recipe here.

7. Cheesy Sweet Potato Broccoli Tots

Cheesy Sweet Potato Broccoli Tots

Sally Tamarkin / Via BuzzFeed

This sneaky take on the Tater Tot is actually hiding sweet potatoes, broccoli, and rolled oats. Get the recipe here.

8. Vegan Cheez-Its

Vegan Cheez-Its

This recipe uses whole wheat pastry flour for its texture and nutritional yeast to get its cheesy flavor. Get the recipe here.

9. Cauliflower-Crust Grilled Cheese

Cauliflower-Crust Grilled Cheese

Try this delicious, melty grilled cheese, which substitutes cauliflower for bread and packs lots of protein. Get the recipe here.

10. Cheeseburger Quinoa Skillet

Cheeseburger Quinoa Skillet

Hamburger Helper is great and will always have a special place in our hearts, but this protein-packed quinoa skillet can satisfy that craving with whole, unprocessed ingredients. Get the recipe here.

11. Cauliflower Crust Ham and Cheese Stromboli

Cauliflower Crust Ham and Cheese Stromboli

Think of this as a remixed ham and cheese sandwich. Oh, and the crust is hiding vegetables. Get the recipe here.

12. Healthy Homemade Mango Fruit Roll-Ups

Healthy Homemade Mango Fruit Roll-Ups

If you can get your hands on three mangos and a blender or food processor, you’ll have everything you need for this healthier version of Fruit Roll-Ups. Get the recipe here.

13. Pigs in a Blanket

Pigs in a Blanket

OK, so it’s hard to make these healthy, but you can cut down on the fat by using Pillsbury reduced-fat crescent rolls and Hebrew National 97% fat-free hot dogs. Get the recipe here.

14. Crispy Baked Fish Sticks With Greek Yogurt Tartar Sauce

Crispy Baked Fish Sticks With Greek Yogurt Tartar Sauce

Give the beer batter a rest. This version calls for a little flour, three eggs, multigrain cracker chips, simple seasonings, and voilà! Get the recipe here.

15. Open-Faced PB&J Sandwich

Open-Faced PB&J Sandwich

This grown-up version calls for homemade pecan butter (or any nut butter of your choice) and blueberry jam from scratch. That way you skip all the processed ingredients and get straight to the good stuff. Get the recipe here.

16. Strawberry Rhubarb Pop-Tarts

Strawberry Rhubarb Pop-Tarts

Because POP-TARTS. This DIY version is way lower in sugar and made with fresh fruit. Get the recipe here.

17. “Hostess” Cupcakes

"Hostess" Cupcakes

These copycat snacks are a part of Bon Appétit’s “Junk Food Makeover” series and are made with better-for-you ingredients like coconut oil, applesauce, and chia seeds. Get the recipe here.

18. Pepper Jack–Stuffed Turkey Zucchini Meat Loaf

Pepper Jack–Stuffed Turkey Zucchini Meat Loaf

This hearty recipe — made with lean turkey breast, shredded zucchini, pepper jack cheese, panko breadcrumbs, and tomato sauce — is probably even better than what mom used to make. Get the recipe here.

19. Easy Chicken Pot Pie Soup

Easy Chicken Pot Pie Soup

This thick and homey soup has all the creamy flavor as your favorite pot pie; pie crust optional (but not really because come on). Get the recipe here.

All right, time to dig in!

http://www.buzzfeed.com/shannonrosenberg/ma-wheres-the-meatloaf#.raxg6vOjoL

This Guy Ditched Sugar, Alcohol, and Junk Food for a Month and Here’s What Happened ~ Joanna Fantozzi

Sacha Harland, a Netherlands-based web video editor, ditches all of the sugar in his cabinets for a healthier lifestyle
This Guy Ditched Sugar, Alcohol, and Junk Food for a Month and Here’s What Happened

YOUTUBE

Sugar: It’s not just lurking in your sweets and sodas.

When you decide to abstain from sugar for one month, the task at first seems like it would be easy: just clear your fridge of soda and juice, and empty your cabinets of sweet snacks and chocolates, and you’re good, right?Sacha Harland, a Dutch member of the web video team, LifeHunters, decided to undertake the task of cutting out added sugar, alcohol, artificial flavoring, and junk food from his diet for one month, and it was a lot tougher than it sounded. He then proceeded to capture his journey in a six-minute vlog.

On day one, he got a physical (he was deemed pretty fit, except for high cholesterol), and proceeded to clean house. Harland threw out things liked iced tea, teriyaki sauce, yogurt, and practically everything else in his kitchen.

“So I have no idea what you’re going to live on, Sacha, but good luck,” one teammate says.

More than half of the Dutch population struggles with being overweight or obese, and Harland’s experiment was meant to illustrate the impact added and processed sugars can have on your life. The first week, he felt fatigued and craved sweet and salty snacks.

http://www.youtube.com/watch?v=wyeor3z9EdQ

By the end of the experiment, Harland lost some weight and his cholesterol levels dropped. He also confirmed sugar’s addictive tendencies, because the cravings were gone: Harland’s tastes completely shifted, and he now had more of a taste for cleaner, healthier foods.

Ironically, Harland is part of the same web video team that pranked organic food-loving people last year into believing cut-up McDonald’s food was the latest gourmet food trend.

 

http://www.thedailymeal.com/news/healthy-eating/guy-ditched-sugar-alcohol-and-junk-food-month-and-here-s-what-happened/100715

8 Food Secrets that Fueled Novak Djokovic’s Success ~ Eat This, Not That!

What does it take to become the number one tennis player in the world?

A lot of practice. Nerves of steel. And, if you’re Novak Djokovic, a strict gluten-free diet that he says has played a major role in helping him attain the number one ranking. The newly-crowned U.S. Open men’s singles winner and reigning Wimbledon champion reveals what he eats during a tournament, in an exclusive Eat This, Not That! adaptation from his book Serve to Win. Here’s the food that fuels his quest to win his 10th Grand Slam title.

Grand Slam Secret #1

Start Drinking in the Morning

Most of us have morning rituals, but mine is probably stricter than most.

The first thing I do out of bed is to drink a tall glass of room-temperature water. I’ve just gone eight hours without drinking anything, and my body needs hydration to start functioning at its peak. Water is a critical part of the body’s repair process. But I avoid ice water, for a reason. When you drink ice water, the body needs to send additional blood to the digestive system in order to heat the water to 98.6 degrees. There’s some benefit to this process—heating the cold water burns a few additional calories. But it also slows digestion and diverts blood away from where I want it—in my muscles.

Eat This, Not That! tip: Also drink a cup of tea. Barberry, rooibos, pu-erh and white tea are proven fat-blasters, and we’ve included them in our best-selling diet plan (on which test panelists lost an amazing 10 pounds in one week): The 7-Day Flat-Belly Tea Diet and Cleanse!

Grand Slam Secret #2

Eat Some Honey

The second thing I do might really surprise you: I eat two spoonfuls of honey. Every day. I try to get manuka honey, which comes from New Zealand. It is a dark honey made by bees that feed on the manuka tree (or tea tree), and has been shown to have even greater antibacterial properties than regular honey.

I know what you’re thinking: Honey is sugar. Well, yes, it is. But your body needs sugar. In particular, it needs fructose, the sugar found in fruits, some vegetables, and especially honey. What it doesn’t need is processed sucrose, the stuff in chocolate, soda, or most energy drinks that gives you an instant sugar shot in the body, where you feel like “Wow!”

I don’t like “wow.” “Wow” is no good. If you have “wow” now, that means in thirty minutes you’re going to have “woe.”

Grand Slam Secret #3

Eat a “Power Bowl” for Breakfast

After a little stretching or some light calisthenics, I’m ready for breakfast. Most days I have what I call the Power Bowl, a normal-sized bowl I fill with a mixture of:

Gluten-free muesli or oatmeal

A handful of mixed nuts—almonds, walnuts, peanuts

Some sunflower or pumpkin seeds

Fruits on the side, or sliced up in the bowl, like banana and all kinds of berries

A small scoop of coconut oil (I like it for the electrolytes and minerals)

Rice milk, almond milk or coconut water

Eat This, Not That! tip: Whether you play tennis, do cardio, practice yoga—or just aren’t a “breakfast person”—click here to discover The #1 Best Breakfast for Maximum Weight Loss!

Grand Slam Secret #4

Have Breakfast #2 on Standby

One bowl of these ingredients is generally enough for me. If I think that I will need something more—I rarely do—then I wait about twenty minutes and have a little gluten-free toasted bread, tuna fish, and some avocado. I love avocado; it’s one of my favorites.

 

Grand Slam Secret #5

Pack Your Lunch with Carbs

For me, a typical lunch is gluten-free pasta with vegetables. The pasta is made from quinoa or buckwheat. As for the vegetables, the selection is vast. Arugula, roasted peppers, fresh tomatoes, sometimes cucumber, a lot of broccoli, a lot of cauliflower, green beans, carrots. I combine the vegetables with the pasta and some olive oil and a bit of salt. (I should say that on match days when I know I’ll have to practice around noon and play a match around three, I have a heavy protein with my lunch, as a foundation for the match. But in general, pasta is all I need.)

Eat This, Not That! tip: Like Djokovic, pair your carbs with high-protein foods—click here for the best 15 Superfoods with More Protein Than an Egg!

Grand Slam Secret #6

Drink It In When You’re Working Out

During practice, I go through two bottles of an energy drink containing fructose extract. It’s not too heavy in the stomach, but allows me to replenish. The ingredients I look for in a drink are electrolytes, magnesium, calcium, zinc, selenium, and vitamin C. The magnesium and calcium help with heart and muscle function and prevent cramps. If it’s a humid day, I also have a hydration drink with electrolytes because I lose a lot of liquids.

After practice, I have an organic protein shake made from water mixed with rice or pea protein concentrate and some evaporated cane juice. I don’t drink whey or soy shakes. I find that, for me, this is the fastest way to replenish.

Eat This, Not That! tip: For the most delicious vegan-protein drink of all time, click here for this #1 Best Weight-Loss Smoothie Recipe Ever!

Grand Slam Secret #7

Snack Between Sets

Before a match, when I really want to fire up, I usually eat a power gel with twenty-five milligrams of caffeine. During the match, I eat dried fruits like dates. I have one or two teaspoons of honey. I always stick with sugars derived from fructose. Besides these examples, the vast majority of the sugar I consume comes from the training drinks I mentioned.

Grand Slam Secret #8

Have a Meaty Dinner

Later, when it’s time for dinner, I eat protein in the form of meat or fish. That usually means steak, chicken, or salmon, as long as it’s organic, grass-fed, free-range, wild, etc. I order meats roasted or grilled, and fish steamed or poached if possible. The closer a food is to nature, the more nutritious it is. I pair it with a steamed vegetable like zucchini or carrots. I may also have some chickpeas or lentils, or occasionally soup.

https://www.yahoo.com/health/8-food-secrets-that-fueled-novak-djokovics-122827974.html

Acne Scar Treatments ~ Indie Lee

When doctors diagnosed Indie Lee, a happy-go-lucky New Yorker, with a rare brain tumor and only six months to live, Indie Lee did the unheard of: She turned her life sentence into a life calling. Upon discovering her tumor was likely the result of environmental factors, Indie found a new lease on life and decided to devote herself to crafting the Indie Lee Collection— an eco-friendly collection of all-natural skincare products that are sophisticated, stylish, safe and make a difference.

ILLUSTRATED BY JASMIN VALCOURT.
Acne scars and age spots are some of the biggest skin-care concerns people have. Although many of us have taken to finding the perfect concealer, there are actually a few natural remedies readily available. There are four main ingredients that will lighten these issues — so that you can be a little less reliant on that color-correcting tube, and focus on solving these problems long-term.
Squalane
Squalene is a lipid found naturally in skin as part of our sebum (which is responsible for keeping our skin and hair healthy). At birth, 12% of our skin’s sebum is made up of squalene. By the time we’re in our mid-to-late 20s, the body’s squalene factory slows down. Fortunately, its botanical version — squalane — which can be derived from olives, can be applied topically to feed important processes in the skin, like helping cell turnover continue at a healthy rate, diminishing age spots and hyperpigmentation, guarding skin from premature aging, and stimulating blood flow for a rejuvenated and balanced complexion. 

Squalane also has amazing moisturizing properties and can be applied on its own or in a moisturizer containing the effective ingredient. I strongly recommend you know where the squalane you’re using is sourced from, since it can be derived from plants (as my 100% olive-derived Squalane Facial oil is) or animals — such as shark liver. It’s just as easy to get radiant skin with high-quality, plant-based products as it is with those that are tested on animals.

Apple-Cider Vinegar
Right now, apple-cider vinegar is like the newest celebrity of the skin-care community. It’s a star with major staying power. I’ve been committed to incorporating it into my skin-care regimen for several reasons: It’s an amazing natural ingredient made by fermenting pressed apple juice, it contains alpha-hydroxy acids to remove dead skin cells and reveal a more even skin tone, and you can buy it at the grocery store for less than $10. 

I recommend using organic ACV with the “mother” in it (that’s the murky sediment at the bottom of the bottle where the good nutrients come from). To create a wonderful natural toner, simply mix one part ACV with two parts distilled water, shake before using, and apply with a cotton pad. It balances the acid mantle, removes dead skin cells, helps fade brown spots, and smoothes skin. I use it once a day, in the morning. It is a bit smelly, but the benefits far outweigh its scent! 

ILLUSTRATED BY JASMIN VALCOURT.
 
Rosehip-Seed Oil
This wonder oil has both astringent properties and a high vitamin A (retinol) concentration. It is great at treating and healing acne, assisting in all-over skin-spot fading, and reducing the appearance of acne scars due to its high level of linoleic acid. Use it generously to combat stretch marks and burns on your hands and forearms, as well as scars from cuts and bug bites. It can even help heal brittle nails and ragged cuticles. 

Found in many natural cleansers, moisturizers, body washes, and body oils, rosehip oil may be listed on labels as rosa rubiginosa seed oil. Don’t get it confused with rose-flower oil, which has different benefits and may cause allergic reactions. And, if you need another reason to try it, it’s also a fan favorite of many supermodels

Lemon Juice
Lemon juice is packed full of vitamin C and citric acid, the ultimate duo when it comes to lightening and brightening. Squeeze a few drops of it directly onto dark marks as a daily spot treatment. If you want to lighten your elbows, cut a lemon in half and use your elbow as a juicer! Spray tan gone bad? Slice a few lemons and add them to your bath to help get rid of that orangey glow.

http://www.refinery29.com/acne-scar-treatments

17 Foods That Can Help You Live Longer by Kate Bratskeir

The world’s oldest person, 116-year old Susannah Mushatt Jones, enjoys a hearty meal of bacon, eggs and grits most mornings. The breakfast sounds delicious, but unless Jones has upended decades of nutritional science, it is unlikely the secret to her long and healthy life. 

Eggs and grits aside, there are foods that, if eaten routinely enough, may help extend a person’s life. Science has found that antioxidants, for one, can combat age-related illnesses like heart disease and some cancers. Nature has supplied us with a galaxy’s worth of these molecules in the form of delicious, whole foods foods like berries, garlic and many others. Check out the list below to discover what foods researchers have associated with living long and prospering. Then get a huge bowl, whip up a few, dig in and #LiveYourBestLife.

8 Impossible-to-Resist Veggie Dishes by Jennifer Segal

VEGGIE

Every now and again, I come across a vegetable dish that makes me think I could be a very happy vegetarian. From a hearty summer white bean ragout to balsamic-glazed roasted beets, here are a few of my favorites.

1. Summer White Bean Ragout

2015-08-29-1440848914-4475125-summerwhitebeanragout.jpg

This quick ragout of white beans and sweet summer tomatoes might just be my favorite recipe of the summer. The tomatoes — just barely cooked — burst in your mouth when you bite into them, while fresh herbs and a splash of balsamic vinegar liven the dish up. Serve with toasted garlic bread for sopping up the broth. GET THE RECIPE

2. Creamed Zucchini with Garlic & Basil

2015-08-18-1439923997-5587198-SummerCreamedZucchiniwithGarlicandBasil575x438.jpg

Imagine creamed spinach, only with zucchini. This delicate yet rich dish is easy to make — and it’s great for entertaining because you can make it ahead of time. GET THE RECIPE

3. Roasted Pepper Salad with Feta, Pine Nuts & Basil

2015-08-18-1439923368-2139348-RoastedPepperSaladwithFetaPineNutsandBasil2575x394.jpg

Next time you’re asked to bring a veggie or salad to a get-together, try these sweet and smoky bell peppers topped with feta, toasted pine nuts, basil and olives. The salad looks gorgeous on a platter and is delicious with toasted pita bread. GET THE RECIPE

4. Roasted Broccoli with Chipotle Honey Butter

2015-08-19-1440007342-5213282-RoastedBroccoliwithChipotleHoneyButter1575x412.jpg

In this recipe, broccoli florets are tossed in a sweet, spicy and smoky chipotle-honey butter before roasting. It’s as delicious as it sounds, and the broccoli has enough flavor to carry an entire meal.
GET THE RECIPE

5. Sautéed Zucchini & Cherry Tomatoes

2015-08-18-1439924243-108903-SautedZucchiniandTomatoes575x369.jpg

This summery dish of sautéed zucchini, burst cherry tomatoes and meltingly sweet red onions is one of those dishes where the whole is far greater than the sum of its parts. Make it now before the season ends! GET THE RECIPE

6. Golden Roasted Cauliflower with Pecorino Romano Cheese

2015-08-19-1440009212-5698688-goldencaulifower.jpg

Want to get your family to love cauliflower? Try roasting it and tossing it with cheese. It worked for me. GET THE RECIPE

7. Sautéed Asparagus and Peas

2015-08-21-1440179415-4786743-AsparagusandPeas2.jpg

Combining veggies in a side dish makes them so much more interesting. In this simple and elegant dish, sweet green peas and asparagus are quickly sautéed with butter, shallots, and a touch of honey.  GET THE RECIPE

8. Balsamic-Glazed Roasted Beets

2015-08-19-1440008126-4866431-balsamicglazedroastedbeets575x366.jpg

If you’re a beet lover like I am, you are going to love (and maybe even obsess over) these simply prepared beets. They’re oven-roasted, which intensifies their natural sweetness, and then tossed in a tart and syrupy balsamic reduction.  GET THE RECIPE

http://www.huffingtonpost.com/jennifer-segal/8-impossible-to-resist-ve_b_8005382.html

25 Dinners You Only Need 3 Ingredients To Make ~ Lindsay Hunt

Alice Mongkongllite / BuzzFeed

P.S. We’re assuming you have garlic, olive oil, salt, and pepper.

1. 3-Ingredient BBQ Stuffed Sweet Potatoes

3-Ingredient BBQ Stuffed Sweet Potatoes

Recipe here.

2. Grilled Skirt Steak with Poblano-Corn Sauce and Salsa

Grilled Skirt Steak with Poblano-Corn Sauce and Salsa

Con Poulos / Via foodandwine.com

Recipe here.

3. Skillet Chickpeas

Skillet Chickpeas

Recipe here.

4. Easy 3 Ingredient Chili

Easy 3 Ingredient Chili

So, cheese, scallions, and sour cream are extra, but the chili itself only has 3 ingredients. Recipe here.

5. Chicken Caprese Salad

Chicken Caprese Salad

Con Poulos / Via foodandwine.com

Recipe here.

6. 3-Ingredient Breakfast Skillet

3-Ingredient Breakfast Skillet

Who doesn’t love breakfast for dinner? Recipe here.

7. 3-Ingredient Baked Ham and Cheese Rollups

3-Ingredient Baked Ham and Cheese Rollups

Mustard and herbs are optional. Recipe here.

8. 3 Ingredient Black Bean Soup

3 Ingredient Black Bean Soup

Herbs and a little cheese are optional extras. Recipe here.

9. Cacio e Pepe

Cacio e Pepe

Bobbi Lin / Via food52.com

Okay, we’ll assume you’ve got some butter around, which makes this luxurious cheesy dish only three ingredients. Recipe here.

10. 2-Ingredient Slow Cooker Salsa Chicken

2-Ingredient Slow Cooker Salsa Chicken

Counting the tortillas and avocado, this is five. But the slow cooker part is super easy. Recipe here.

11. Slow Cooker Lemon Garlic Chicken

Slow Cooker Lemon Garlic Chicken

Recipe here.

12. Pasta with Fresh Tomatoes, Grilled Scallions

Pasta with Fresh Tomatoes, Grilled Scallions

Con Poulos / Via foodandwine.com

Recipe here.

13. Super Easy Tomato Cheese Toasts

Super Easy Tomato Cheese Toasts

I would eat this for breakfast, lunch, and dinner. Herbs are optional. Recipe here.

14. Clean Eating Blackened Thai Salmon

Clean Eating Blackened Thai Salmon

Throw some green beans on the tray while the salmon roasts for a whole meal. Recipe here.

15. Shells and White Cheddar

Shells and White Cheddar

This could get addictive. Recipe here.

16. How to Make Tomato Soup Without a Recipe

How to Make Tomato Soup Without a Recipe

Mark Weinberg / Via food52.com

As few as three ingredients go into this velvety tomato soup. Get the how-to here.

17. Oven-Braised Beef with Tomatoes and Garlic

Oven-Braised Beef with Tomatoes and Garlic

Mmmmm so tender. Serve with noodles or rice. Recipe here.

18. 3-ingredient Slow Cooker Pulled Pork

3-ingredient Slow Cooker Pulled Pork

Root beer and barbecue sauce, plus slow cooker magic, equals tender pork. Recipe here.

19. Paul Bertolli’s Cauliflower Soup

Paul Bertolli's Cauliflower Soup

Recipe here.

20. Easy 3-Ingredient Chicken Wings with Herbs and Honey

Easy 3-Ingredient Chicken Wings with Herbs and Honey

Recipe here.

21. Baby Bok Choy with Shrimp

Baby Bok Choy with Shrimp

Recipe here.

22. Pan con Tomate with Burrata

Pan con Tomate with Burrata

Bobbi Lin / Via food52.com

If you don’t have a garlic clove on hand, you can skip it. Recipe here.

23. 3 Ingredient Chicken Salad

3 Ingredient Chicken Salad

Straightforward and delicious. Serve on toast or with lettuce. Recipe here.

24. Marcella Hazan’s Tomato Sauce with Onion and Butter

Marcella Hazan's Tomato Sauce with Onion and Butter

James Ransom / Via food52.com

Boil your favorite pasta to add to this simple sauce. Recipe here.

25. Baked Eggs in Portobello Mushroom Caps

Baked Eggs in Portobello Mushroom Caps

Feel free to skip the herbs if you don’t have any. Recipe here.

http://www.buzzfeed.com/lindsayhunt/easy-3-ingredient-dinners-that-are-actually-delicious#.ilVbzlxYZV

19 Incredibly Easy Blender Recipes That Will Help You Eat Healthier ~ Caroline Kee

Alice Mongkongllite / BuzzFeed

Alice Mongkongllite / Via BuzzFeed

1. Blender Banana Oatmeal Muffins

Erin Clarke / Via wellplated.com

These hearty muffins are made with smooth-blended banana and oats instead of butter and flour. Find the recipe here, via Well Plated.

1 Muffin (with dark chocolate chips):
140 calories 
5.2 g protein 
3.5 g fat (1.5 g saturated)
23.8 g carbohydrates (2.1 g fiber, 10.1 g sugar)
95 mg sodium

2. Spring Onion Frittata

Spring Onion Frittata

Jeanine Donofrio / Via loveandlemons.com

Aerating your eggs in a blender is the perfect trick to a light, fluffy frittata — plus, it’s so much faster than using a whisk. Find the recipe here, via Love and Lemons.

148 calories 
12.4 g protein
8.6 g fat (3.4 saturated) 
6.8 g carbohydrates (2.1 g fiber, 2.1 g sugar) 
271 mg sodium

3. Mango Yogurt Lassi

Mango Yogurt Lassi

Alison Murray / Via omnomally.com

This classic drink from India is packed with probiotics and blended with fragrant mango and ginger. Find the recipe here via Omnomally.

211 calories 
7.2 g protein 
6.6 g fat (3.9 g saturated)
33.5 g carbohydrates (4.9 g fiber, 24.5 g sugar)
94 mg sodium

4. Apple Vanilla Greek Yogurt Blender Pancakes

Apple Vanilla Greek Yogurt Blender Pancakes

Kim / Via kimscravings.com

These blended pancakes are a little more dense and cake-like, plus they pack 18 g of protein per serving. Find the recipe here, via Kim’s Cravings.

312 calories 
18 g protein 
6.7 g fat (0.5 g saturated) 
45.9 g carbohydrates (6.1 g fiber, 15 g sugar) 
329.9 mg sodium

5. Green Egg Muffin Cups

Green Egg Muffin Cups

Jordan Shakeshaft / Via dailyburn.com

Channel your inner Dr. Seuss by blending fresh greens, eggs, and cheese and baking in a muffin tin. Find the recipe here, via Daily Burn

257 calories 
21.7 g protein 
17.8 g fat (9.6 g saturated) 
3.2 carbohydrates (1.1 g fiber, 1.1 g sugar) 
383 mg sodium

6. Banana Berry Acai Bowl

Banana Berry Acai Bowl

Sami Berger / Via mysecondbreakfast.com

Freeze bananas the night before and blend with acai powder for an antioxidant-filled smoothie bowl. Find the recipe here, via My Second Breakfast.

301 calories
6.7 g protein 
14.3 g fat (3.6 g saturated) 
47.3 g carbohydrates (11.8 g fiber, 22.2 g sugar)
40 mg sodium

7. Peanut Butter Blender Bread

Amy Johnson / Via shewearsmanyhats.com

Amy Johnson / Via shewearsmanyhats.com

Using a blender makes this PB bread insanely easy to make, and it ensures you won’t get any clumpy flour surprises. Find the recipe here, via She Wears Many Hats.

234 calories 
9.4 g protein 
10.6 g fat (2.1 g saturated) 
27.3 g carbohydrates (1.8 g fiber, 13 g sugar)
292 mg sodium

Alice Mongkongllite / Via BuzzFeed

8. Rich Mole Verde

Joshua Bousel / Via seriouseats.com

Joshua Bousel / Via seriouseats.com

 
 

This tomatillo-based Mexican sauce is a healthy and flavorful way to spice up your dinner. Find the recipe here, via Serious Eats

Mole (not including chicken or other protein): 
204 calories 
8.5 g protein 
15.9 g fat (3.5 g saturated fat) 
11 g carbohydrates (2.8 g fiber, 1.3 g sugar) 
121 mg sodium

9. Hearty Artichoke Tomato Soup

Hearty Artichoke Tomato Soup

Alex Overhiser / Via acouplecooks.com

Because adding artichokes is always a good move. Get the recipe here via A Couple Cooks

204 calories
7.3 g protein 
7.4 g fat (4.5 g saturated) 
29.4 g carbohydrates (13.3 g fiber, 10.3 g sugar)
465 mg sodium* 

*when made with low-sodium canned tomatoes and no-salt-added canned artichokes

10. Restaurant-Style Blender Salsa

Restaurant-Style Blender Salsa

This zesty pureed salsa is super easy and has less sodium than the jarred stuff. Find the recipe here, via Lexi’s Clean Kitchen

54 calories 
2.1 g protein 
0.4 g fat 
11.4 g carbohydrates (2.7 g fiber, 7 g sugar) 
131 mg sodium

11. Sundried Tomato Pesto and Zucchini Noodles

Sundried Tomato Pesto and Zucchini Noodles

Kelly Senyel / Via justataste.com

You only need to blend five ingredients for this flavorful pesto sauce that goes great with zucchini noodles (or…any noodles). Here’s the recipe, via Just A Taste.

159 calories 
5 g protein 
10 g fat (1.0 g saturated) 
14.5 g carbohydrates (3.4 g fiber, 8.1 g sugar) 
79 mg sodium

12. Smooth Edamame Dip

Smooth Edamame Dip

Faith Gorsky / Via anediblemosaic.com

Trust, edamame is just as delicious in the blended dip form. Find the recipe here, via An Edible Mosaic.

125 calories 
5.1 g protein 
9 g fat (1.1 g saturated) 
6.9 g carbohydrates (4.4 g fiber, 1 g sugar) 
245 mg sodium

13. Gluten-Free Pão De Queijo (Cheese Bread)

Gluten-Free Pão De Queijo (Cheese Bread)

Elise Bauer / Via simplyrecipes.com

This classic Brazilian bread batter is blended with tapioca flour for a cheesy, gluten-free treat. Find the recipe here, via Simply Recipes

2 mini muffins: 
123 calories 
3.4 g protein 
10.6 g fat (2.4 g saturated) 
4.3 g carbohydrates (0 g fiber, 1 g sugar) 
368 mg sodium* 

*with queso fresco, sodium content varies depending on cheese.

14. Easy and Smooth Hummus

Easy and Smooth Hummus

Joanne and Adam / Via inspiredtaste.net

This hummus is blended until it’s so smooth and delicious, there’s no doubt it beats the store-bought version. Find the recipe here, via Inspired Taste.

265 calories 
9.4 g protein 
17.9 g fat (2.5 g saturated) 
18.5 g carbohydrates (5.2 g fiber, 0.8 g sugar) 
288 mg sodium

15. Cilantro and Lime Cauliflower “Rice”

Cilantro and Lime Cauliflower "Rice"

Gina Homolka / Via skinnytaste.com

The “rice” is actually cauliflower that’s been minced in a blender or food processor, and it makes a great low-carb side dish. Find the recipe here, via Skinny Taste

61 calories 
2.5 g protein
3 g fat 
8 g carbohydrates (3 g fiber, 0 g sugar) 
37 mg sodium

16. Chilled Blender Gazpacho

Chilled Blender Gazpacho

Davida Kugelmass / Via thehealthymaven.com

Gazpacho is full of blended veggies and chilled which makes it SO refreshing for summer days. Find the recipe here, via The Healthy Maven

60 calories 
2.1 g protein 
0.4 g fat 
13.2 g carbohydrates (3.4 g fiber, 7.8 g sugar) 
279 mg sodium

Alice Mongkongllite / Via BuzzFeed

17. Hazelnut Chocolate Avocado Mousse

Katie Henry / Via produceonparade.com

Katie Henry / Via produceonparade.com

Because avocado is everything. It gives this airy mousse a super rich texture, plus extra healthy fats and fiber. Find the recipe here, via Produce On Parade.

348 calories
3.6 g protein 
24.2 g fat (7.4 g saturated fat) 
35.7 g carbohydrates (8.7 g fiber, 15.9 g sugar) 
206 mg sodium

18. Magic One-Ingredient Banana “Ice Cream”

Magic One-Ingredient Banana "Ice Cream"

Faith Durand / Via thekitchn.com

Chop, freeze, and blend banana for an easy and healthy ice-cream alternative. Find the recipe (plus 5 delicious twists) here via The Kitchn, or watch this how-to BuzzFeed video.

Banana ice cream + strawberry cream (2 servings): 
96 calories 
1.2 g protein 
1.0 g fat (0.5 g saturated) 
22.8 g carbohydrates (2.8 g fiber, 12.1 g sugar)
5 mg sodium

19. Black Bean Blender Brownies

Olena Osipov / Via ifoodreal.com

Olena Osipov / Via ifoodreal.com

We promise there’s enough chocolate in these gluten-free brownies that you’ll forgot you blended beans into the batter in the first place. Find the recipe here, via ifoodreal.

115 calories 
2.8 g protein 
4.4 g fat 
18.5 g carbohydrates (3.1 g fiber, 11 g sugar)
87 mg sodium

 

http://www.buzzfeed.com/carolinekee/blender-is-best-friend#.aqLmd86PLk

Here’s What Real Healthy People Actually Snack On ~ Casey Gueren

When it comes to avoiding that hangry feeling, the best defense is a good offense. And a good offense consists mostly of snacks.

 

That means planning ahead and stocking up on healthy options you’ll actually keep in your kitchen/purse/office fridge/pockets/whatever.

Here's What Real Healthy People Actually Snack On

Because when you have zero time in your day and need to grab something fast, you’ll go for the peanut butter cup every damn time. BUT if you already have something satisfying and better for you on hand: snack win!

HOWEVER, if you hear one more person call a handful of almonds a snack, you can rightfully throw it in their face.

Here's What Real Healthy People Actually Snack On
History / Via imgfave.com

Here are 23 better, more interesting options that will awaken your starving soul.

They’ve all been made (and devoured) by real, seriously healthy people who say things like “satiety” and “fuel your body.” Steal their snackspiration so you’ll never have to go head-to-head with the vending machine again.

1. Open-Faced PB & Blueberries

“This is one of my favorite snacks. Almond butter is a great way to start the day with some awesome protein. And blueberries are my favorite fruit because they’re super low in sugar. When I eat bread it’s ONLY Ezekiel, which is a sprouted grain bread that has no yeast.” —Gabrielle Bernstein, author of Miracles Now

2. Egg and Apple Combo

Egg and Apple Combo

Courtesy of Aaron Flores

“Eating should stimulate all of our senses, and a perfectly cooked hard-boiled egg is about as good as it gets for me. Paired with a green apple, this is the perfect snack to satisfy any hunger and please your palate as well.” —Aaron Flores, RDN, California-based nutritionist specializing in intuitive eating and Healthy at Every Size (HAES)

3. Spiced Apple Chips

“The recipe is incredibly simple — only very thinly sliced apples sprinkled with a little apple pie spice and popped in the oven on a low temperature for a couple hours. The outcome is nutritious and delicious and a great substitute for fried chips. My husband and I brought a bunch of them hiking with us — they make a great portable snack.” —Anne Mauney, MPH, RD, founder of fANNEtasticfood.com

4. Avocado Toast

Avocado Toast

Courtesy of Amelia Winslow

“My favorite way to eat avocados is smashed onto toast with a sprinkle of salt and a few red pepper flakes. If I’m really hungry I add a fried egg. The healthy fat from avocado plus carbohydrates from bread makes it ultra-satisfying and always delicious.” —Amelia Winslow, MS, MPH, nutritionist and founder of Eating Made Easy

5. Spicy And Sweet Roasted Chickpeas

Spicy And Sweet Roasted Chickpeas

Courtesy of Nita Sharda

“I like this as a snack for when I’m craving something savory. The crunchy bite size peas are also loaded with protein and fiber, so a little goes a long way.” —Nita Sharda, RD, owner of Carrots and Cake Balanced Nutrition Consulting (See the full recipe here.)

6. Banana Nut Toast

Banana Nut Toast

Courtesy of Anjali Shah

“This is a slice of sprouted wheat bread with ½ tablespoon almond butter, ½ tablespoon peanut butter, ¼ sliced banana and 1 teaspoon chopped walnuts on top — with an optional sprinkle of cinnamon and drizzle of honey. This delicious snack packs a protein and fiber punch guaranteed to keep you full in between meals.” —Anjali Shah, board certified health coach and founder of The Picky Eater

7. A Makeshift Pudding Cup

“Greek yogurt mixed with some chocolate protein powder and raspberries makes for a perfect high-protein snack under 200 calories. You’re getting a good source of probiotics from the Greek yogurt, antioxidants and fiber from the raspberries, and an extra boost of protein from half a scoop of whey protein.” —Katie Yip, New York City-based Pilates teacher

8. Miso Zoodle Soup

“I love noodle soup, but most are just carb bombs in a bowl. I used my new spiralizer to make zucchini noodles, then whipped up miso broth, which contains probiotics that boost gut health by supporting digestion, and then tossed in some carrots, mushrooms, ginger, and spinach.” —Michele Promaulayko, editor-in-chief of Yahoo Health and author of the new book 20 Pounds Younger

9. Blueberry Coconut Balls

Blueberry Coconut Balls

Courtesy of Danielle Omar / Via foodconfidence.com

“These no-bake snack balls are made with antioxidant-rich frozen wild blueberries. If you eat them right away they are super cold and refreshing, but if you let them thaw a bit they are melt-in-your-mouth delicious!” (See the full recipe here.) —Danielle Omar, MS, RD

10. A Picturesque Cheese Plate

“This is a simple, on-the-fly appetizer made up of stuff I had in the fridge — olives, grape tomatoes, caper berries. Anchoring the plate is a hunk of feta cheese that I dressed up with some chopped oregano from the garden and red onion.” —Monica Reinagel, licensed nutritionist and host of the Nutrition Diva podcast

11. Fruit Pizza

“This watermelon ‘pizza’ is a perfect low-calorie treat that satisfies the sweet tooth, replenishes your muscles, and hydrates your body. Ideal for a hot summer day, a party snack, or post-workout, since it will help replenish glycogen stores in your muscles and aid recovery. Both the watermelon and banana also help with bloating! ” —Idalis Velazquez, NASM-CPT, founder of IV Fitness

12. A Loaded Sweet Potato

A Loaded Sweet Potato

Courtesy of Anjali Prasertong

“My favorite mid-morning snack is a leftover roasted sweet potato, split open and stuffed with a couple dollops of plain Greek yogurt. If I’m feeling fancy, I’ll sprinkle it with furikake, a super-flavorful Japanese seasoning mix with toasted nori and sesame seeds. With all the protein, healthy carbs, and fiber, it’s a snack that keeps me satisfied for hours.” —Anjali Prasertong, contributing editor at The Kitchn and graduate student studying to become a registered dietitian

13. A Fruit Smoothie That Only Looks Like a Daiquiri

“California Sunshine Smoothie! Yummy — 139 calories and 7 grams of fiber. Try it! All organic: 10 strawberries, 1 orange, ½ a medium banana, 1 cup of ice, and water!” —Jeanette Jenkins, president of The Hollywood Trainer

14. Cheese, Crackers, Tomatoes, and Veggies

“This great combination keeps you full and promotes satiety. Protein comes from the delicious mozzarella cheese (a low-fat selection), the fiber comes from the high-fiber crackers (one with 5 grams of fiber or more), and vegetables!” —Shelly Marie Redmond, RD, author of Eat Well and Be Fabulous

15. Homemade Sweet Potato Chips

“I love this because it’s whole food eating – a two-ingredient snack solution.” 
—Rachel Beller, MS, RDN, founder of Beller Nutritional Institute and author of Eat to Lose, Eat to Win

16. Apple Peanut Butter Toasts

“A good, satisfying, filling snack and the tasty health benefits of cinnamon and SunButter — a healthy option for anyone with nut allergies. It also has more unsaturated fat, magnesium, iron, zinc, and vitamin E than peanut butter.” —David Kirsch, celebrity trainer and founder of David Kirsch Wellness

17. Cheddar Kale Chips

“Dedicated to all the people who are over ridiculously priced kale chips. These savory chips make for the perfect snack, and won’t hurt your pockets.” (See the full recipe here.) —Wendy Lopez, nutritionist, and Jessica Jones, MS, RD, co-hosts of Food Heaven Made Easy

18. A Cookie You Can Make IN A PAN

“Cookies have been a great tool for me when I train really hard in the gym and need a carbohydrate or sugar boost to refuel my muscle and liver glycogen. Often store-bought cookies are too high in fat to be a good post-workout tool. Therefore, I get creative in my kitchen and got obsessed with a cookie that gets cooked in a pan. I dreamed of something that was part pancake, part gooey and crunchy cookie! This is ¼ cup quick-cooking oats, 1 tablespoon coconut flour, 1 tablespoon agave nectar, 1 whole egg, 1 scoop chocolate whey protein powder, Stevia-sweetened chocolate chips, and a dash of salt. Stir it up and add a splash of milk if needed for consistency. Cook in a nonstick pan sprayed with coconut oil. Cook on low and flip when it starts to bubble — just like when cooking pancakes. It’s only 330 calories!” —Holly Perkins, CSCS, author of the upcoming Lift to Get Lean

19. Crudités For One

“This is what I typically eat as a mid-morning snack. It is carrot sticks, celery sticks, half an avocado, beetroot, and spinach, accompanied with almond butter and cottage cheese. This gives the perfect balance of protein and veggies to keep me satisfied and full until the next meal.” —Aina Hussain, registered nutritionist and founder of The Fruitful Foodie

20. Cauliflower Fries

From her Instagram: “I just made French fries out of cauliflower and @questnutrition protein powder. Hey! Don’t say ew until you try it. It’s seriously amazing!” (See the full recipe here.) —Cassey Ho, creator of POP Pilates

21. This Bright and Cheery Deliciousness

“I love because it I looove fresh fruit and veggies — and goat cheese and avocado call my name regularly! It’s a perfect mini meal or snack, because it’s packed with nutrients including antioxidants and fiber to help keep you full. Plus the healthy fat in avocado provides satiety, and who doesn’t love the sweetness of mango and taste of goat cheese? The combo may seem funny, but it is a real food combo that is a winning gem. Promise!” —Keri Glassman, MS, RD, CDN, author of The New You and Improved Diet

22. Kale Guacamole Wraps

“Just wilt kale or any other leafy green by soaking in warm water for a few minutes, then stuff with whatever you want and enjoy!” (See the full recipe here.) —Wendy Lopez, nutritionist, and Jessica Jones, MS, RD, co-hosts of Food Heaven Made Easy

23. A Smoothie In A Bowl

A Smoothie In A Bowl

Courtesy of Kath Younger

“One of my favorite snacks is a smoothie made with oats served in a bowl. This one is a cup of frozen berries, half a banana, a cup of milk, and a quarter cup of oats thrown in a blender, then topped with toasted buckwheat and nut butter. The oats give the smoothie a nice doughy taste, plus they amp up the nutrition with extra fiber and energy! And enjoying it as a ‘soup’ means I savor every last bite.” —Kath Younger, RD, founder of Kath Eats Real Food

http://www.buzzfeed.com/caseygueren/healthy-noms