Potato Beet Latkes

Makes 12 to 15 latkes

Ingredients

• 3 cups peeled, shredded potatoes
• 2 cups shredded beets
• ½ cup all-purpose flour
• 1 teaspoon salt
• ½ teaspoon baking powder
• 3 eggs
• 2 tablespoons olive oil

Instructions

1. Place potatoes and beets in a bowl. Squeeze out excess water with a cheese cloth or kitchen towel.
2. In another bowl, combine flour, salt and baking powder. Whisk eggs in a separate bowl and add to bowl with flour.
3. Add beet and potato mixture to bowl. Stir all ingredients well.
4. Heat olive oil in a large skillet over medium-high heat. Drop mixture into the pan using a spoon or ice cream scoop — the mixture will be very wet. Form latkes into rounder shapes once in the pan, using the sides of the spoon or scoop. Cook latkes until brown, about 3 to 4 minutes each side.
5. To warm latkes after cooking, place in oven on 350°F for 10 minutes.

The post Potato Beet Latkes appeared first on HealthStylz.

If you’re like me, honey and cinnamon are staples when it comes to topping your sweet potato. Pistachios are like icing on the cake and will help your body absorb the beta-carotene found in sweet potatoes. Fat is essential for our bodies to obtain nutrients such as lycopene and beta-carotene in certain vegetables, so don’t be afraid of a little fat — you need it!

This dish will instantly brighten up your mood, and it also makes for an awesome and quick breakfast.

Honey-Pistachio Baked Sweet Potato

Serves 2

Ingredients

• 2 medium sweet potatoes
• ¼ cup honey
• 2 tablespoons chopped pistachios
• ½ teaspoon cinnamon

Instructions

1. Rinse and scrub potatoes. Pierce the outside with a fork all over and place on a microwave-safe plate and microwave on high for 7 to 10 minutes (depending on size).
2. Heat honey, pistachios and cinnamon on stove until warm, about 1 to 2 minutes. Stir halfway through.
3. Top each sweet potato with a heaping tablespoon of pistachio mixture.

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As a busy New Yorker who wears a lot of hats in my professional life, I’m all about finding ways to make healthy on-the-go eating easy. My kitchen cabinets are stacked with all manner of reusable containers. I don’t have time for messes, and I hate shelling out big bucks for things I could easily make myself, so I always have my eye open for new containers to use in my own life and to recommend to my clients who are trying to make that meal-prep thing a lasting habit.

This jar from Lékué is an adorable alternative to other reusable containers that help make healthy eating and meal prep more appealing.  Made of BPA-free plastic, it’s safe for use in the microwave for up to two minutes, and appropriate for temperatures up to 212°F and as low as -4°F. The model I reviewed was the 20-ounce, but this also is available in a 14-ounce size. It’s comprised of the jar, a lid and an interior cup that can be adjusted to suit different proportions of what you’re storing in it — this is key if you want to keep wet and dry ingredients separate!

I loved the simple design because it’s lightweight yet durable. It didn’t spill or leak even when getting jostled around in my bag. Something that’s dishwasher-safe or at least easy to clean by hand is essential for me, and this is both! The jar came with a little guide with suggested meal and snack ideas and visual examples — love that!

I found that the best uses for this were overnight oats and for putting yogurt and berries in the bottom and then something crunchy in the cup on top. It’s also great if you want to make an on-the-go smoothie bowl or “nice” cream parfait and tote some seeds or granola to sprinkle on top. I also enjoyed using the jar for sliced veggies and hummus or guacamole for savory options. I don’t love eating hot foods out of plastic, but if you wanted to put soup or chili in the cup and carry crackers to put on top, this would also be good for that.

While it’s not a deal breaker, it would be great to have utensils to go with this — even a fold-up spork that tucks into the lid or that can be snapped to the side could be helpful for people who are trying to keep things as streamlined as possible. I would also love to see lines to measure volume so that it’s possible to measure how much of a certain food or liquid you’re adding. The size might make it hard to practice good portion control for someone who likes to see a lot of food in the container they’re eating from.

Overall, I think this jar is super-handy for eating healthy on-the-go and makes a great addition to any healthy living routine.

The post The Jar-to-Go: Totally Adorable and Totally Practical appeared first on HealthStylz.

What is Sorghum?

Sorghum is a cereal grain that grows tall like corn and is one of the top five cereal crops in the world. Sorghum has been growing in Africa for hundreds of years.

Why do I Love Sorghum? 5 Reasons …

It’s so versatile. You can use sorghum in place of rice, quinoa and pasta.  You can find it at the grocery store in whole or pearled form, as a flour, syrup and bran, as a product similar to popcorn or even as flakes! It is a grain that you can get creative with — great for any meal or snack.

It’s very nutritious. Sorghum is a nutrient-dense food with many health benefits. It provides protein, vitamin B6, magnesium, phosphorus and fiber, all of which play a major role in helping various parts of your body — such as your digestive and cardiovascular systems — to function!

It’s naturally gluten-free. Sorghum is safe for people who suffer from celiac disease or gluten intolerance. Be sure to read the food label. Sometimes manufacturers mix a variety of ingredients with sorghum that may not be gluten-free.

It’s easy to use. You can prepare sorghum as a delicious side dish or as the base for a meal. Sorghum is easy to cook using an oven, stove top, slow cooker or rice cooker. It can even be frozen and then reheated without losing its great taste.

It has antioxidant powers. Certain types of sorghum are rich in antioxidants. Research suggests that it may help lower your risk of cancer, diabetes, heart disease and some neurological diseases.

 3 Easy, Nutritious Ways to Give Sorghum a Try:

1. Boost your grain intake and sprinkle sorghum on your favorite salad!
2. Need something crunchy to munch on? Sorghum can be popped just like popcorn! So awesome.
3. It’s soup season. Make yours more nutrient-dense by adding sorghum!

Popped Sorghum Trail Mix

Serves 4

Ingredients

• ¼ cup sorghum
• ¼ cup coconut shreds
• ¼ cup dark chocolate chips
• 3 tablespoons hemp seeds
• ¼ cup walnuts

Instructions

1. To pop sorghum: Heat a pot with a tight fitting lid over medium high  heat. When hot, add sorghum and cover with lid.
2. Cook, shaking the pot often, until sorghum begins to pop. Remove from heat when there is more than 10 seconds between pops.
3. Combine all ingredients. Pack in airtight container or sealable plastic bag. The trail mix will keep for up to two weeks.

I hope I’ve inspired you to give sorghum a try. Don’t forget, it is very important to make half the grains you consume “whole.” Your body will thank you.

The post Sorghum, the Grain You Might Be Missing appeared first on HealthStylz.

The fat, sugar and calorie content of many of the pastries available at your local diner and coffee shop are on par with dessert. When did dessert foods for breakfast become normal and reasonable?

It is important to read the label and look at the sugar content of breakfast foods. For example, plain yogurt is generally optimal since there is no added sugar. However, breakfast cereals can be a bit tricky. Those with minimal ingredients, such as puffed rice, wheat and bran cereals, typically have little to no added sugar. The organic brands for yogurt or the organic aisle for cereal may have lower sugar contents and are a great place to look for nutritious options.

Here are some helpful tips when thinking about breakfast: 

• Whole foods and cooking your own meal are best when time allows. Our modern lifestyle dictates seeking convenience, so make sure you read the label before you throw that quick bite into your grocery basket.
• Consider whole-grain hot cereals. Steel cut oats, rolled oats and other whole grains such as millet and quinoa are great options. In many cases, hot cereals can be made in advance, so you only need to heat them up and add in some dried fruit and nuts.
• Nut butter is a great option. Grab-and-go packages of nut butter are readily available. Nut butter is tasty with fruit, vegetables or whole-grain baked goods. If you’re going for simplicity with ingredients, be sure to skip the low-fat and fat-free options.
• Ricotta cheese makes a yummy protein-packed spread on whole-grain baked goods and fruits. Drizzle it with some honey for a touch of sweetness.
• Try making your own smoothie so you can control the sugar content. Start with a protein base, such as plain yogurt, kefir, nut milk or protein powder. Add frozen or fresh fruit and some vegetables, such as spinach, kale and cucumber. Follow up with chia seeds, nuts, flax or cacao for added flavor.
• Eggs are a fantastic source of protein for your morning meal. Hard-boiled eggs stay fresh for a week and are perfect for a grab-and-go breakfast. You can make a frittata or omelet with fresh eggs and whatever vegetables you have on hand. Or how about a fried or poached egg over sautéed zucchini?

The post When Your Breakfast Starts to Look Like Dessert, Do This appeared first on HealthStylz.

Facebook has more than 100 million hours of video watch time per day. Video expands reach and drives traffic to websites. Hubspot reports video will compose 74 percent of all internet traffic for 2017 and 80 percent of global internet traffic by 2019. Video is not going away, and it’s only going to get bigger and better.

As dietitians, video is something we cannot ignore.  It’s such an incredible opportunity to inform, influence and inspire. As the nutrition experts, dietitians have a unique opportunity to embrace video and share healthy recipes or evidence-based messages. If you want to create and optimize video content for your business or private practice, you can find resources to help guide you through the process. Planning, filming and producing good video content takes time and effort. These tips can help get you started on the road to video content creation.

Assess Your Time

Creating and producing video content is time consuming, especially in the beginning. If you don’t have the time, you may think about hiring someone to do it for you.

Know Your Purpose

Do you want to create hands-in-pans style food videos? Do you want to do nutrition education or teach online classes with video? Do you want to start with live streaming? Think about who you want to reach and how you can create a solution to their problem when it comes to food and nutrition. Ask your audience what they would like to see. You’ll know your purpose when you know what your audience wants.

Learn About Video

Video has a large learning curve, and it’s important to have good resources to learn about the process. A couple of dietitian-centered resources are my Facebook group, Making Food Videos for Dietitians, where I answer questions, share articles and tips and showcase members with a Video of the Day prompt. And here on Stone Soup I’ll be doing more vlogs and posts that focus on different aspects of video production for dietitians.

Have the Right Equipment

It doesn’t have to be expensive. A camera, tripod and software is the bare minimum for creating video content. If video content is something you continue to use, you may want to invest in more equipment, such as lighting, better software and props.

Set a Date

Video can be an intimidating venture. Give yourself a couple of weeks or a month to learn and then set a date for filming, producing and releasing your first video. Having a concrete date helps you get on the road to video creation.

The post Video Essentials: 5 Tips to Get You Started appeared first on HealthStylz.

The Fagor Lux LCD Multicooker makes one-pot cooking quick and convenient. This appliance has 10 functions to pressure cook, slow cook, steam, brown, sauté and simmer plus one-touch settings to make yogurt, grains, eggs and desserts. This means you can make steel cut oats in half the time, or brown meats and sauté vegetables and go directly to slow cooking chili, stew or pot roast in just one pot. This not only saves time but lots of messy clean up. The multicooker also comes with a steam basket and trivet.

I spent about five minutes unboxing and reading the quick-start guide to get set up. I tested the pressure cooker function with my no-sugar added applesauce recipe (with the skin on!). It took about 30 minutes from unboxing to slicing the apples to cooking to eating. The 6-quart, removable, stainless steel pot is roomy and a breeze to clean. I added three pounds of apples and still had plenty of space to spare.

With the option to set and save custom settings for your family’s favorite recipes, the LCD screen makes this multicooker very easy to set up and keep tabs on where you are in the cooking process. Though you still must consider food safety, the multicooker allows up to a six-hour start delay. When the food is ready, the multicooker can automatically switch to the “keep warm” phase, so your meal stays hot.

If you’ve never used a pressure cooker and shy away from it because of horror stories where food ends up on the ceiling or much worse, a multicooker may be a good place to start. The lid won’t even open if there’s pressure inside. Fagor also provides a handy guide detailing the times and settings to prepare a variety of foods to help ease into the process.

I can’t wait to try out the other functions!

If you’re looking for a do-it-all appliance, this multicooker is a winner.  Though it may not have the same brand recognition as a certain popular one, it performs just as well.

The post The Multicooker: One Do-it-All Appliance appeared first on HealthStylz.

Steps to Make Beet-Pickled, Hard-Boiled Eggs

1. COOK 6 eggs to a hard-boiled consistency. Everyone has an opinion about how to make the perfect hard-boiled egg. You may call this cheating, but I use an egg cooker. It is my most-used small appliance besides my coffee maker.
2. BOIL together 3 cups water, 1 cup distilled white vinegar, ⅛ cup sugar, 1 teaspoon kosher salt and 1 large red beet, peeled and diced. Remove from heat and cool.
3. PEEL eggs and place in cooled beet-pickling brine.
4. CHILL eggs in brine at least 4 hours. You’ll achieve more color on the egg whites the longer you let them sit in the brine. I let mine sit for 12 hours.

Pink-ify Other Dishes

You can use the pink eggs in the recipe below, or you can use them to add a pretty tinge to other snacks:

• Slice eggs on top of toast. My favorite is to add to avocado toast.
• Eat as a flavorful, protein-rich snack.
• Add to salads, veggie and grain bowls.
• Make a beautifully hued egg salad.

Cheers to a holiday season filled with joy, smiles and brightly colored recipes like these Pink Angelic Eggs!

Pink Angelic Eggs

Serves 12

Ingredients

• 6 beet-pickled, hard-boiled eggs (see method above)
• ½ cup plain, non-fat Greek yogurt
• 1 teaspoon onion powder
• 1 teaspoon prepared Dijon mustard
• ⅛ teaspoon salt (optional)
• ⅛ teaspoon pepper
• 2 green onions, thinly sliced

Directions

1. Cut the eggs in half lengthwise. Remove yolks and place in small bowl.
2. Add the next 6 ingredients to the bowl with the egg yolks; mix well.

Spoon or pipe the mixture into egg halves; sprinkle with sliced green onions.

The post Pink, Pickled and Positively Angelic appeared first on HealthStylz.

The term snack means different things to different people. Someone might think of a snack as a small bag of chips to stave off the afternoon munchies. Another person might consider a snack Greek yogurt and an apple. The key with snacking is identifying the purpose of a snack. For most of us, a snack is meant to hold us over because we start feeling hungry before the next meal.

Generally, a balanced meal that contains lean protein, healthy fat, complex carbohydrate and vegetables keeps us full and satisfied for three to five hours. Every person is different and everyone’s body is a little bit unique, but this is accurate for the majority of us. So, if meals are scheduled more than four to five hours apart — i.e. lunch at noon and dinner at 6:30 p.m. — then a snack is in order. However, if lunch is 1 p.m. and dinner is generally at 6 p.m., then a snack may not be necessary. It is important to identify the general time frame of meals so that you can determine when you should need a snack to curb your hunger. And if meal times vary from day to day, you may need to have a backup snack so you don’t get yourself in a fix.

Here are a few things you should know to make the best choices for you and your body:

Real Food

There is no doubt that choosing real, whole, unprocessed foods is the best way to nourish your body. Processing strips foods of a variety of micronutrients (such as vitamins and minerals) and fiber. Those micronutrients are involved in a variety of body processes such as metabolizing protein and carbohydrate, helping keep your hair, nails and skin healthy, maintaining healthy blood glucose, and preventing a variety of cancers by keeping cells healthy. Choose nourishing foods that fuel your body, supply it with energy and promote healthy appearance and vitality.

Sugars

Sugar comes in a lot of different forms and under a lot of deceptive guises. Ever heard of barley malt syrup, beet sugar, coconut sugar, dehydrated cane juice, fruit juice concentrate, maltodextrin or sucrose? There are more than 60 names for sugar so make sure to read those labels. Snack choices with too much added sugar will spike blood glucose and cause it to drop faster, leaving you feeling lethargic and tired.

In the future, the U.S. Food and Drug Administration will require nutrition labels to indicate total sugars and added sugars on all food products so that it is easier for consumers to identify which products are high in added sugars. Until then, continue to inspect all packaged food ingredient lists and try to limit added sugar to less than 10 percent of daily calorie intake. If sugar is one of the first three ingredients, you may want to consider alternative choices.

Fiber

This remarkable form of carbohydrate helps us feel full and satisfied, reduces cholesterol, helps control blood sugar levels (goodbye cravings!) and normalizes bowel function. The name fiber may sound dull and boring but it is very active in working to keep our bodies healthy and happy. Foods rich in fiber include fruits, vegetables, whole grains, beans, nuts and seeds and they tend to take longer to chew than processed foods and therefore slow down the meal so our brains get the signal we are full. Choose snack foods that naturally contain at least 3 grams of fiber per serving.

Adequate Calories

Snacks that do not have enough calories — fewer than 100 — may not keep you feeling full until meal time and you might find yourself reaching for another snack before long. So, reaching for the lowest calorie snack is not the right solution.

Healthy Protein and Fat

Protein and fat take longer to digest and therefore can leave you feeling full and satisfied for a longer period of time. Ideas for lean protein include low-fat dairy, edamame, beans or legumes, eggs and even canned tuna or cooked chicken. Healthy fat includes those that are low in saturated fat and higher in unsaturated fats such as almond butter, roasted nuts (unsalted or dry roasted), avocado or guacamole.

Every time you eat, you have an opportunity to nourish your body. A snack is no different. Snacks are very useful mini-meals that help many of us get hunger and cravings out of our mind so we can focus on the life we are living.  To go through the day without thinking about how we will fuel our bodies in between meals may lead us to make unwise food choices or can cause us to overeat at the next meal.

To begin snacking well, I encourage you to choose two to three snacks each week that you rotate through each day to give variety without complexity. Make sure you add these foods to your grocery list and pack them in your lunchbox, bag or car so that you are never without.

The post The Art of Snacking Well appeared first on HealthStylz.

Gochujang Barbecue Sauce 

Makes about 2 cups

Ingredients

• ½ cup gochujang
• ¼ cup hoisin sauce
• 3 tablespoons tomato paste
• ¼ cup honey
• ¼ cup soy sauce
• ¼ cup sake
• 1 tablespoon rice wine vinegar
• 1 tablespoon freshly grated ginger
• 2 teaspoons freshly grated garlic
• 1 teaspoon fresh black pepper

Directions

1. Combine all ingredients in a small pot. Turn heat to medium and whisk ingredients until well incorporated.
2. Allow mixture to simmer about 15 to 20 minutes until it has reduced slightly to a barbecue sauce consistency.
3. Remove sauce from heat, pour into a container and allow to cool slightly before placing a lid on it and storing in refrigerator. The sauce should be used within a week of making it.

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