healthy eating

recipes

A Vegetable Sushi Roll With 2 Secret Ingredients

Who says raw vegetables can't pack plenty of flavor?

Who says raw vegetables can't pack plenty of flavor? This vegetable sushi roll, made with creamy avocado and crunchy cucumber and carrots, has two secret ingredients: gomasio and umeboshi paste. Gomasio literally means "sesame salt" in Japanese. This condiment is sprinkled onto Asian cuisine like salt and is made from crushed, toasted sesame seeds and salt. Unlike salt, which only adds one dimension of flavor to a dish, gomasio gives food a nutty, roasted quality. Just be sure to keep your bottle in the fridge, because sesame seeds go rancid quickly, and nothing is worse than ruining a dish with rancid seasoning!

Also contributing to the saltiness of the sushi is umeboshi paste, or pureed, pickled Japanese plums. What does this bright purple paste taste like, you might be wondering? Umeboshi paste is at once extremely salty and full of savory umami flavor (the Western equivalent, in terms of texture and flavor, would be concentrated bouillon paste). Even just 1/4 of a teaspoon of umeboshi paste smeared on a sushi roll will give the sushi sufficient seasoning, so much so that you probably won't be tempted to dip the roll in a dish of soy sauce.

To see how this simple vegetable sushi roll is constructed, keep reading for the recipe.

Food and Fun

14 Pantry Staples For Healthy Family Meals

The Domestic Life Stylist: What makes a well-functioning kitchen?
The Domestic Life Stylist:

Dried Beans

What makes a well-functioning kitchen? The primary purpose of the home kitchen is to keep us fed and nourished. But when that kitchen is not well-equipped to fulfill that role, frustration can ensue. The first thing you may think of when it comes to getting healthy and tasty meals on the table is the refrigerator. But while keeping the refrigerator stocked is important, don't overlook the pantry! Keeping a well-stocked pantry can make the difference between constant meal boredom and putting tasty and healthy meals on the table that really bring the family together.

Keep reading for 14 key ingredients to add to your pantry.

health news

5 Staples of a Mediterranean Diet

There are already many proven benefits from eating a Mediterranean diet, and now we can add another major one: a recent, large study of 7,500 people in Spain found that following a Mediterranean diet can cut your risk of heart attack, stroke, and heart disease-related deaths by about 30 percent compared to a typical Western diet that didn't include Mediterranean staples.

There are already many proven benefits from eating a Mediterranean diet, and now we can add another major one: a recent, large study of 7,500 people in Spain found that following a Mediterranean diet can cut your risk of heart attack, stroke, and heart disease-related deaths by about 30 percent compared to a typical Western diet that didn't include Mediterranean staples. Since this study followed people who were overweight, had diabetes or heart disease risk factors, and currently smoked, many say the results show just how beneficial the diet is for people who are at high risk of developing cardiovascular complications.

Past studies have found that following a Mediterranean diet can help lower the risk of heart and eye complications, control your weight, protect brain function, and help you live longer, so there are more than a few good reasons to eat like you're on an overseas vacation. Read on for five staples of the Mediterranean diet you should be eating.

Sources: Thinkstock, Flickr Users bochalla and Gustty

Breakfast

Streamline Your Morning Routine With Cranberry-Apple Baked Oatmeal

Getting to work on time is an ongoing struggle of mine, so I'm constantly on the lookout for ways to streamline my morning routine.

Getting to work on time is an ongoing struggle of mine, so I'm constantly on the lookout for ways to streamline my morning routine. Sometimes this means a quickly blitzed banana-almond smoothie, but most days I can't bear to part with my comfort food of choice, which puts me in a conundrum: how do I fit in the time to both simmer up and dig into a piping-hot bowl of oatmeal before I run out the door?

The solution quickly became apparent after my first taste of baked oatmeal. Don't get me wrong; it's not an exact analogue to a creamy bowl of traditional oaten porridge. It does, however, tick many of the same boxes: it's nearly infinitely adaptable, keeps tummy grumbles at bay for hours, and is, most importantly, delicious. Even better, it can be made ahead and doled out into a to-go container to enjoy at my desk cold, at room temperature, or piping hot, depending on my mood. All in all, a win!

Keep reading for the recipe that'll streamline your morning routine.

cooking tips

Cottage Cheese Goes Gourmet: 4 Savory Mix-Ins For Your Curds

When it comes to healthy eating, what's old is new again.

When it comes to healthy eating, what's old is new again. Case in point: cottage cheese, which is making something of a comeback these days. It's time, however, to nix that canned pineapple and update your curds with a few new stir-in combinations. Here are a few of our current savory favorites.

  1. Olive oil, salt, and pepper: Give cottage cheese the Cal-Med treatment with a drizzle of peppery Tuscan olive oil, flaky sea salt, and freshly ground black pepper. In Summer, during peak tomato season, insert fresh heirloom slices.
  2. "Everything bagel" spices: Friendship Dairies recommends mixing cottage cheese with bagel spices like dried onion, garlic flakes, sesame seeds, caraway seeds, poppy seeds, and sea salt. Use the seasoned cheese to flavor a toasted plain bagel or bagel chip.

For two more, keep reading.

healthy living

Inventive Ways to Eat Your Greens

Before you dread another serving of plain steamed broccoli for dinner, try a new way to eat your greens.

Before you dread another serving of plain steamed broccoli for dinner, try a new way to eat your greens. You can incorporate these veggies from your breakfast glass to the dinner plate and enjoy every second of it. Which meal will you switch up next? Here's how to incorporate more greens into your diet.

omelet

  • Stir them into soup: Next time your broth begins to simmer, throw washed spinach or kale in with it. The heat will cook the leaves like a steamer does, and you won't have to sauté your vegetables with cholesterol-heavy butter or oils. This is healthier and more time efficient as well.
  • Slip greens into your chicken breast: Surprise your tasters by embedding leafy greens into your chicken breast. Before cooking the chicken, make a tiny incision on the side of the breast like a pocket, and fill the pouch with light cheese or honey mustard and greens of your choice. Then close the breast with a toothpick and bake it as you normally would.

Read on for three more inventive ways to eat more veggies.

fast and easy

Seductively Simple Side: Spicy Bok Choy With Sesame Seeds

Have you met bok choy?

Have you met bok choy? If not, get yourself to the nearest supermarket posthaste, and snap up a bundle. Slightly sweet and grassy in flavor, the Chinese cabbage takes well to a host of flavors, but easily my favorite way to prepare it is conveniently simple, without sacrificing a lick of flavor.

While there are many reasons to love this weeknight-friendly side — it's affordable, easy, quick as all get out, and, most importantly, delicious — what I love most is how such simple ingredients translate into a dish far more exciting than one would assume on the outset. Little more goes into this loose recipe of sorts than the vegetable at hand, oyster sauce (a magical ingredient if there ever was one), sriracha, soy sauce, and sesame seeds, but a quick turn in a screaming-hot cast-iron takes it to the next level by imparting an essence similar to wok hei, a wok-imbued flavor prized in Chinese cuisine.

What are you waiting for? Make the simple yet satisfying side tonight

Cooking Basics

Get Your Grains: A Guide to Cooking Everything From Oats to Rice

If you tend to buy the likes of rice and quinoa out of the bulk bin, then chances are your grains don't come with cooking instructions.


If you tend to buy the likes of rice and quinoa out of the bulk bin, then chances are your grains don't come with cooking instructions. If you always scratch your head wondering how much water to add or how long to cook your grains, then take a look at this handy list, which you can easily print and post on your refrigerator. Don't see your favorite grain on the list? Tell us in the comments below, and we'll be sure to add it!

GRAIN
WATER MEASUREMENT AND COOKING PROCEDURE
Barley 3 cups water per 1 cup barley; bring to a boil, cover with lid, lower heat, and cook 30-45 minutes for pearl barley or 90 minutes for hulled barley
Brown rice 2 cups water per 1 cup rice; bring to a boil, cover with lid, lower heat, and cook 30 minutes. Turn off heat, and steam 10-15 minutes with lid on
Millet 2 cups water per 1 cup millet; rinse millet, and then dry-roast in pot until toasted and fragrant; add boiling water. Cover with lid, lower heat, and cook 20 minutes
Oats 2 cups water per 1 cup oats; bring to a boil, cover with lid, lower heat, and cook 10-20 minutes, stirring frequently
Quinoa 2 cups water per 1 cup quinoa; rinse quinoa, and then dry roast in pot until toasted and fragrant; add boiling water; cover with lid; lower heat, and cook 20 minutes
White rice 1-3/4 cups water per 1 cup rice. Bring to a boil, cover with lid, lower heat, and cook 15 minutes. Turn off heat, and steam 5 minutes with lid on
Wild rice 4 cups water per 1 cup rice; bring to a boil, cover with lid, lower heat, and cook 45-60 minutes or until rice splits open; drain excess water in colander
recipes

Seductively Simple Side: Roasted Carrots With Scallion-Ginger Glaze

Ultrasimple roasted carrots dressed in naught but a drizzle of olive oil, salt, and pepper are a perennial favorite in my household, but let's face it: too much of anything gets old fast, no matter how delightful.

Ultrasimple roasted carrots dressed in naught but a drizzle of olive oil, salt, and pepper are a perennial favorite in my household, but let's face it: too much of anything gets old fast, no matter how delightful. Not quite ready to abandon the idea completely — I relish in how fuss-free carrots are to prep, their relatively long shelf crisper life and adore their earthy, slightly sweet flavor — I made a quick Internet search for a new variation on this old favorite.

Thankfully, this recipe from Mark Bittman delivers. I suspect that I'll be devouring this zingy, vibrant, pared-down side until I'm as sick of it as its predecessor (a mark of a good recipe, in my book).

Keep reading for the fast and easy recipe.

recipes

Snack Attack: Salt and Vinegar Kale Chips

I know what you're probably thinking: kale chips are so two years ago.

I know what you're probably thinking: kale chips are so two years ago. And sure, they've been done before (we even have a handful of enticing options in our archives), but I'd argue that their ubiquity is simply a testament to how dang delicious these virtuous snacks can be.

So no, I'm not exactly reinventing the wheel here; rather, consider this a tune-up. These salty, tangy, and dangerously snackable crisps are more akin to a fresh set of tires for the kale chips "wheel." Heavy-handed with both salt and vinegar to mimic the addictive flavor of salt and vinegar chips (minus the fryer), these chips are hands-down my favorite kale snack I've tried to date (and I really like kale).

Get the recipe for crispy salt and vinegar kale chips.