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Brussel sprout chips with a kick

Brussels sprouts aren’t exactly the most-beloved vegetable at the market. But as a member of the nutritious cruciferous family — think cauliflower, cabbage, broccoli — they should have a place in your healthy diet. Brussels sprouts are the killer combination of being both high in fiber, vitamins and minerals, but low in calories. A half cup of cooked sprouts is just 28 calories, but has 137 percent of your vitamin K (good for blood clotting and bone health), and 80 percent of your vitamin C (immune functions) along with other nutrients like vitamin B6, potassium, iron, thiamine, magnesium, and phosphorus. For people who don’t get enough fish or seafood, Brussels sprouts can be a good plant-based source of omega-3 fatty acids. They’ve also been shows to keep blood sugar levels steady, and some studies suggest that their high levels of antioxidants can help protect against certain types of cancer. Phew! That’s…

Hydrating watermelon, coconut water cooler

Watermelon, coconut water, and basil: This is just the light, refreshing drink you need to mix up things in the hydration department this summer. Eight glasses of water sounds like a lot — and that’s just the bare minimum required. If you’re outdoors or active during the day, you’re going to need a lot more. Get some flavor and added nutrition with your water in the form of this pretty pink drink. It’s low in calories but big on flavor and super refreshing. It’s a great mid-afternoon pick-me-up when the weather is warm. The coconut and watermelon flavor combination is unexpected but goes great! Watermelons are perfectly in season, so your drink will be sweet and delicious without any added sugars. Just stock up on coconut water in bulk when it’s on sale. Plus, pick some fresh herbs from your garden for that special touch. Cheers to summer! Watermelon, coconut water cooler…

Kale pesto pizza is delicious, healthy option for pizza lovers

We’re never too old for a simple slice of cheese pizza, but the best part of being an adult might actually be the whole new world of pizza toppings we open ourselves up to. Seriously — you probably started to order veggies, and even things like pears, on your pizza somewhere around the time you got excited you could pay all your bills on time. Since then, you’ve never looked back. The great pizza awakening also means you no longer need red sauce to consider it a proper pie, so I don’t need to tell you that pesto can go on pizza. But wait! What if I said that this pesto can be made of kale — the ultimate adult vegetable — and you’re going to love it! My friends (adults when they want to be) were shocked to find out my pesto sauce was made with kale instead of the basic basil they…

Cream of mushroom soup is perfect dinner on a cold day

The best recipe inspirations come from others. Not that I’ve never had a cream of mushroom soup, but it took a trip to Costa Rica for me to have a cream of mushroom soup that I couldn’t live without. I should explain. It’s not that cream of mushroom is a staple in the Costa Rican diet, but I spent a week SCUBA diving off of the western coast of one of their national parks called Cocos Island, on a live aboard (dive) boat with a staff that served us some pretty tasty food. Among them, were a handful of delicious, filling puréed soups — one of my favorites! This mushroom version was one I knew I had to make when I got home. It was so much lighter than any I had before and it actually tasted like mushrooms — not cream. I think I came pretty close to replicating the original,…

Bananas with edible peels now exist thanks to Japanese scientists

Science has gone bananas! According to the New York Post, a Japanese agricultural research company has developed a banana with a surrounding skin that’s entirely edible. The new banana, called the Mongee (pronounced mon-gay) is produced using extreme freezing and thawing that causes the fruit to grow rapidly, leaving the skin thin, like lettuce, instead of the thick, rubbery casing we are used to. In order to grow the freaky fruit, first the trees must be planted and grown in an environment with the temperature controlled at negative 76 degrees Fahrenheit. At just the right moment, the plants are left to thaw and replanted. The rapid change in temperature causes the plant to grow quickly — stunting the fruit’s ability to develop it’s trademark thick peel. Instead, the fruit has a thin “lettuce”-like texture, explained D&T Farm’s spokesman Tetsuya Tanaka. Regular bananas require temperatures of around 80 degrees Fahrenheit. The idea for Mongees, Tanaka said, began as…

Grapefruit, avocado, capers, a flavorful salad for all seasons

Discounts can lead you to make some questionable choices. In one of those “I’m totally saving money” moments, I purchased an enormous jar of capers for two bucks at the market a few months ago. (It was 150 servings!) My love of the little briny flower buds is strong, but how many cups of capers can one person honestly eat? Since my excessive purchase, I’ve let them be my muse. You’d think a recipe like the one below would have started with the citrus at its center. But actually, it was the salty capers that lead me in. But no matter where you start in a recipe, it’s the final product that matters most. This recipe works all year round. Make it in the winter when citrus is in peak season. Or whip it up in summer when we have an endless appetite for all things fruity. The sour to semi-sweet grapefruit pairs perfectly with the smooth,…

Easy banana bread recipe in under an hour

Banana bread is one of those recipes that shows up in nearly every cookbook thrown together by professionals and church ladies alike. It’s such a great recipe because it’s easy to switch out just about any ingredient you want to meet your dietary requirements (or if you happen to be short on an ingredient). Replace half the flour with whole-grain flour, use brown sugar instead of white, margarine for butter, chocolate chips for the nuts, or substitute almond milk, buttermilk or even water for the milk. You can combine ingredients in a stand mixer, hand mixer or even with a fork by hand. Pretty much everything in a banana bread recipe is negotiable — except the baking soda. You don’t want to toy with that. But try whipping up a loaf with this easy recipe on a cold winter day. In no time, your house will smell like fresh, homemade banana bread.…

Kale, Butternut Squash salad with sliced almonds

This filling, savory salad is just what you need to stick to your healthy diet. It’s loaded with flavor, but also packs a punch with tons of heart-healthy kale. One cup of kale contains contains a mere 33 calories, but 206 percent of your daily recommend vitamin A (healthy hair and skin), 134 percent of your vitamin C (immune system), and a whopping 680 percent of your vitamin K. Yes, that much! It’s one of the best foods around for fighting inflammation and maintaining healthy bone density. And kale is packed with fiber which will keep you fuller longer, while also aiding in lowering cholesterol. Enjoy kale in this salad and all your salads and feel your best. Kale, Butternut Squash salad with almonds Serves 2-3 Ingredients 1 1/2 cups cubed butternut squash 1 tbsp cinnamon 1 tsp light brown sugar 1 bunch kale, stems removed 6 tbsp extra virgin olive oil 3…

Berry breakfast smoothie bowl brings a smart start to the day

It’s not too late to get in on the biggest breakfast trend of 2017. Smoothie bowls are exactly what they sound like — you create a smoothie and top it with pretty much whatever you would like. You don’t need perfectly sliced raw almonds or gorgeous exotic fruits. Any type of nut, fruit or even crunchy cereal make for great flavor and texture. Smoothie bowls are more satisfying than a regular smoothie, too, because you can’t just throw in back in a few seconds. You have to eat it like a real breakfast (there’s a spoon and chewing involved, yay!). There’s a reason why these beautiful bowls became so popular this year, and we’re definitely going to see more of them as people look for a healthy start to 2018. Here is one tasty smoothie bowl variety to get you started. Berry Breakfast Smoothie Bowl Serves 1 Ingredients  5 ounces Greek yogurt, plain…

Blackberry, red onion, cheese tart recipe

It’s always when you have a nearly empty fridge, that you come up with the most delicious recipes. This was one of those recipes for me. I usually keep a pasty puff on hand as an easy way to serve up an excess of veggies, but when I searched the fridge, I found only one single sad onion — nothing close to the colorful crop selection I’m used to working with. But from these unlikely beginnings came the most delicious tart. It’s unique flavor combination falls somewhere between light lunch and slightly sweet dessert. Whatever reason you have to serve it, it’s a must try. Blackberry, red onion, cheese tart Ingredients 1 pre-made puff pastry 1 medium red onion about 20 blackberries (fresh is best, but frozen works, too) 1 cup shredded aged white cheddar (Kerrygold was what I used) 1/2 cup shredded goats cheese fresh cracked pepper 1/4 cup sliced almonds 1-2 tbsp olive oil 3…