Most Americans fall short of reaching the average recommended daily amount of 2½ to 3 cups of vegetables—which means they’re missing out on key vitamins, minerals and fiber. Get more vegetables in your diet by adding them to sandwiches, pastas or stir-fries. Try starting your day with vegetables at breakfast (like in this Greek omelet packed with spinach) and be sure to add veggies to your dinner tonight, like in this salad-topped pizza.
Recipe to Try: Margherita Pizz’alad
Clean eating doesn’t mean giving up meat entirely, but cutting back on meat helps you cut back on saturated fat, which can raise your cholesterol and is bad for your heart. Today, try getting your protein from other sources, such as tofu, eggs, beans, yogurt and nuts.
Recipe to Try: Quinoa Veggie Burger
Americans typically eat 1.5 times the recommended sodium limit of 2,300 mg. According to new research, the average restaurant meal at a full-service restaurant delivered more than 3,500 mg of sodium (yikes!). That’s why cooking healthier meals is key to limiting your salt intake. You can boost flavor without reaching for the salt shaker (or at least use less salt) by using herbs and spices and adding vinegar or citrus to foods. Try a squeeze of lemon on fish or chicken, a drizzle of balsamic vinegar and olive oil over salad, or dried herbs like oregano and rosemary in soups.
Recipe to Try: Salmon with Toasted Israeli Couscous
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You can greatly improve your diet and clean it up in a snap by cutting back on processed and packaged foods, which can be full of sodium, added sugars and sometimes ingredients we can’t pronounce. Try cooking up a stir-fry at home instead of getting takeout, or making homemade pizza instead of frozen.
Recipe to Try: Clementine & Five Spice Chicken
Even if you are experienced in the kitchen, there are always a few recipes that can throw you off your game. I went to culinary school, I’ve worked in restaurants and bakeries, and I’ve been testing and developing recipes for six years in the EatingWell Test Kitchen—and still I struggle with a few things. For me, they mostly involve desserts, because a dessert is often less forgiving if you make a mistake. There’s no magic fix if your chocolate mousse deflates or you overbake a meringue. Sometimes the challenges stem from trying to make dessert a little healthier—as is the case with pie crust. Fortunately, along the way I’ve learned a few helpful lessons from my mistakes. Below are 5 recipes that used to trip me up, but I’ve since learned to master. With the help of some insider tips, I now end up with spectacular results, and so can you!...read full post »