Tag Archives: chips

Healthy Junk Food

Healthy Junk Food

Friday was National Junk Food Day, so all week, we had lighter, healthy junk food recipes to help you indulge in some comfort food.

Whip up Simple Skinny Queso for a get-together or to munch on for Taco Tuesday.

Simple Skinny Queso
Image and Recipe via Womanista

 

Skip the box and make these Old-Fashioned Cinnamon Sugar Cake Donuts instead.

Old Fashioned Cinnamon Sugar Baked Cake Donuts

 

These tasty Healthy Broccoli Tater Tots are great for your kids or as a snack.

Healthy Broccoli Tater Tots
Image and Recipe via Aloha

 

Chicken nuggets are all grown up with these flavorful Paleo Chicken Nuggets.

Paleo Chicken Nuggets

 

Ditch the bar food and make crispy, crunchy Baked Onion Rings at home, guilt-free.

Baked Onion Rings

 

You’ll only feel like you’re cheating with the Creamiest Vegan Chocolate Ice Cream.

Creamiest Vegan Chocolate Ice Cream
Image and Recipe via Crazy Vegan Kitchen

 

Toss the chip bag and grab Chili Lime Baked Potato Chips for your next couch session.

Chili Lime Baked Potato Chips Recipe

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Avoiding Snacking Disaster

Secretly Healthy Snacks

We’re finishing up our month of secretly healthy recipes for Fruits & Veggies—More Matters Month with secretly healthy snacks.

Skip the milkshake and go with this Vanilla Mint Green Smoothie instead.

Vanilla Mint Green Smoothie

 

If you’re always craving the crunch, try these 30 Healthy Chip Recipes.

30 Healthy Chip Recipes

 

Homemade Fruit and Vegetable Snacks will please your toughest kid judge.

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Homemade Fruit and Vegetable Snacks + Video Recipe

 

This Vegan Avocado Chocolate Pudding is the perfect after-school snack.

Vegan Avocado Chocolate Pudding
Image and Recipe via Apollo and Luna

 

Make one of these kinds of Sweet Potato Toast for the perfect easy brunch.

Sweet Potato Toast: 3 Ways

 

Whip up Raspberry Chocolate Chip Oatmeal Cookies for a delicious treat.

Raspberry Chocolate Chip Oatmeal Cookies
Image and Recipe via Amy’s Healthy Baking

 

Get a simple and satisfying dose of veggies with Spicy Zucchini Quesadillas.

Spicy Zucchini Quesadillas

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Secretly Healthy Lunches Done Right

Secretly Healthy Lunches

We snuck more fruits and veggies into your diet this week with secretly healthy lunches for Fruits & Veggies—More Matters Month.

First up is Cauliflower Crusted Grilled Cheese that skips the bread for veggies.

Cauliflower Crusted Grilled Cheese
Image and Recipe via Kirbie’s Cravings

 

Sneak in even more veggies on today’s salad with Vegetable Based Dressings.

Vegetable Based Dressings

 

Whip up these Hidden Veggie Crockpot Sloppy Joes for a family favorite.

Hidden Veggie Crockpot Sloppy Joes
Image and Recipe via Yummy Healthy Easy

 

Looking for the perfect lunchtime side? Satisfy your chip craving the right way.

Apple Chips
Image and Recipe via Greatist

 

These Mushroom Beef Burgers mix the veggies in for a hearty lunch.

Mushroom Beef Burgers {Gluten Free}

 

California Turkey and Bacon Lettuce Wraps with Basil-Mayo pack in the veggies.

California Turkey and Bacon Lettuce Wraps with Basil-Mayo

 

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ngo Recipes for Every Meal

Healthy Mango Recipes

This week, we featured the tropical, in-season favorite, mango. It can be mixed into sweet and savory mango recipes for any meal.

Make Coconut Mango Overnight Oats to get breakfast for the family ready ahead of time.

Coconut Mango Overnight Oats
Image and Recipe via Oh My Veggies

 

This Mango Black Bean Salad is the perfect dip for chips or over lettuce for lunch.

Mango Black Bean Salad Recipe

 

Caribbean Chicken Tacos are topped with a tasty, tropical Mango and Pineapple Salsa.

Caribbean Chicken Tacos

 

Elevate the kids’ classic with Crispy Cashew Coconut Crusted Chicken Tenders with Mango Honey Dip.

Crispy Cashew Coconut Crusted Chicken Tenders with Mango Honey Dip

 

This Mango Quinoa Salad is the perfect side dish for your spring and summer BBQs.

Mango Quinoa Salad Recipe

 

Make this delicious Coconut Mango Baked Chicken for a healthy but creamy and rich meal.

Coconut Mango Baked Chicken
Image and Recipe via Cooking on the Weekends

 

This No-Churn Mango Ice Cream made with coconut milk makes decadence easy.

No Churn Mango Ice Cream

 

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Snacking Smart with Healthy Snacks for Your Kids

Healthy Snacks for Your Kids

This week, we featured healthy snacks for your kids that your whole family will love.

First up was a Cookie Dough Greek Yogurt that only takes 1-minute to whip up.

Cookie Dough Greek Yogurt
Image and Recipe via Dashing Dish

 

Homemade Sweet Potato Chips can be made in the microwave to satisfy your salt craving.

Homemade Swwet Potato Chips

Homemade Sweet Potato Chips | Quick Microwave Snack Recipe

 

These Healthy Baked Broccoli Tots are a great way to get your kids to eat their veggies.

Healthy Baked Broccoli Tots

 

Chocolate Raspberry Protein Balls look like truffles, but are actually good for you.

Chocolate Raspberry Protein Balls
Image and Recipe via Popsugar

 

This Peanut Butter Fruit Dip is a great way to get your kids to eat a big serving of fruit as a snack.

Peanut Butter Fruit Dip
Image and Recipe via Cooking Classy

 

Frozen Yogurt Covered Blueberries seem like a treat, but are actually a very healthy snack.

Frozen Yogurt Covered Blueberries

Frozen Yogurt Covered Blueberries

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Cooking Together for a Healthy Diet at Any Age

A Healthy Diet as You Age

National Nutrition Month has been going on all March long. And while it would be great for everyone to commit to a healthy diet,  it’s harder for some people to bounce back from bad food choices than it is for others.

For older adults, those sugary and salty snacks can add up to a problem quickly. But you can help certain problems that get worse with age by making smart food decisions when you’re young and even when you’re older.

Eating better can make a huge difference in your overall health. Studies show a healthy diet can reduce the risk of osteoporosis, high blood pressure, heart disease, and certain cancers.

Here are some things for older adults and their caregivers to keep in mind.

1. Choose healthy foods that help you eat a balanced diet, and always drink plenty of water. Foods and drinks with empty calories, like soda and chips, don’t do you any favors nutritionally and don’t help you feel full.

2. Your food choices affect your entire body. Choosing whole grains, fiber, fruits, and vegetables and drinking plenty of water can help you stay regular and keep good digestive health.

3. If you have a specific medical condition, make sure you check with your doctor about foods you should include, like foods high in calcium, or things you should avoid, like those high in salt.

4. Don’t let your teeth or dentures stand in the way of eating meat, fruits, or vegetables. Visit your dentist to check for problems or adjust the fit of your dentures so mealtime is easier.

5. If you feel like food is getting stuck in your throat, you may not have enough spit in your mouth. Drink plenty of liquids when you eat for help swallowing, and talk to your doctor to see if a condition or medicine you’re on could be causing your dry mouth.

6. Make cooking and eating fun. Invite friends for a potluck where you each make and bring one part of the meal. Try cooking a new recipe with a friend or stage a cook-off to see who makes the better dish. Plan a date with your loved one where you cook a meal together. Have dinner at a senior center, community center, or religious organization for an affordable way to meet new people.

Follow us on Facebook and on Pinterest to find healthy recipes.

Healthy Eating for Your Heart

Healthy Eating and Exercise for Your Heart

You can reduce your risk of heart disease and lower your blood pressure and cholesterol with 2 easy lifestyle changes: healthy eating and exercise.

Healthy Eating

Healthy eating habits can help you lower 3 of the major risk factors for heart attacks, high blood pressure, high blood cholesterol, and obesity.

Tips to Help with Healthy Eating

  • Eat a variety of fruits, veggies, grains, and dairy, which are all good for you in the right portions, and they keep your diet from getting boring. Use MyPlate to learn more about healthy  eating and portions of these foods.
  • If you keep track of the calories you take in and burn, you can balance them to keep a healthy weight.
  • Avoid foods that are high in calories and low in nutrition, like soda and candy.
  • Limit the foods high in saturated fat and cholesterol that you eat, like full-fat dairy, vegetable oil, and egg yolks.
  • Use smaller plates, which has been shown to help people eat smaller portions.
  • Don’t deny yourself the foods you love, just enjoy them in moderation.
  • Don’t eat more than 2,400 milligrams of salt a day.

Soda and Healthy Eating

The amount of soda Americans drink has risen 135% over the last 30 years.

A study from the American Heart Association found middle aged people who drink as little as one soda a day, diet or regular, are at least 40% more likely to develop risk factors for heart disease.

This could be because people who drink sodas are more likely to have a sweet-tooth and eat other sugary food.

Cutting down on soda both lowers the sugar, empty calories, and salt you’re taking in. Stick to water instead.

Say “No” to Trans Fats

Trans fats hide in a lot of prepackaged foods. Like saturated fats, they raise your bad cholesterol  and lower your good cholesterol levels, increasing your chances of heart disease.

Learn to avoid them for healthy eating:

  • Margarine: Choose margarine in a tub, which has the least trans and saturated fats.
  • Baking Mixes: These can have fat in them that you don’t know about. Baking from scratch can help you cut back and control what’s in your treats.
  • Soups: Both dried and canned soups have trans fats and lots of sodium. Try making your own with fresh veggies and meat.
  • Fast Food: Almost everything in the drive-thru has something bad for you in it. Order grilled chicken and skip the fries.
  • Frozen Foods: Even if it says low fat, it can still have trans fat. Choose frozen foods with the fewest grams of total fat.
  • Chips and Crackers: Go for baked chips, low-fat crackers, or fat-free alternatives like pretzels.
  • Breakfast Foods: Choose cereals that have no fat, and breakfast and granola bars that are low in fat.
  • Toppings, Dips, and Condiments: Wherever you can, sub a low-fat alternative, like oil and vinegar instead of a ranch dressing and low-fat milk instead of cream.

Alcohol and Your Heart

Drinking a lot of alcohol on a regular basis can affect your blood pressure and cholesterol. While a little alcohol every day, like a glass of red wine, may have some minor health benefits, heavy drinking can cause a number of health problems.

Heavy drinking can raise your blood pressure and increase your risk of stroke and heart disease. Alcohol keeps the liver from making hormones that help control blood pressure. Heavy drinkers can lower their systolic blood pressure by 2 to 4 points just by cutting back.

Some studies do show that moderate drinking is linked to good cholesterol levels. Stick to no more than 2 drinks daily for men younger than 65, and one for women or anyone over the age of 65.

You don’t have to give up your favorite beverages, just drink them in moderation.

Healthy Eating During the Holidays

The average adult will eat nearly 3,000 calories during a typical holiday meal, and that doesn’t include snacks, appetizers, or dessert. Use these healthy eating tips to cut back:

  • Never go to a party hungry. Before you leave, eat a light snack full of fiber and protein so you don’t binge at the dessert table.
  • Prepare a healthy side. Substitute skim milk or egg whites in  recipes to lower fat, cholesterol, and calories.
  • Survey the spread. Before choosing what to eat, check what’s available. Look for apps with fresh veggies, fruits, and whole grains. Avoid dishes like casseroles where you can’t tell what all’s inside.
  • Eat lean. There are plenty of ways to add flavor without the gravy. Grilled, steamed, skinless, and seasoned are the best heart-smart choices.
  • Don’t stay close by. Take a few items, and walk away from the food. When you’re catching up, it’s easy to lose track of how much you’ve eaten.
  • Stay active. Instead of giving into an after-meal doze, take a walk or go to the mall for some window shopping.

Potassium and Your Heart

Potassium helps lower your blood pressure in two ways:

  • By getting rid of extra salt through urine.
  • By relaxing blood vessel walls, which lets blood flow more easily.

One article in the Journal of Clinical Hypertension found that just changing how much potassium and magnesium you eat could lower your blood pressure 2 to 6 points.

Adding potassium to your diet doesn’t mean you can eat all the salt you want. But getting enough potassium, at least 4,700 milligrams a day, plays an important part in your overall healthy eating plan to control your blood pressure.

Studies also show a link between potassium and lower stroke risk, so getting more of it is good for your family members, too, even if they don’t have high blood pressure.

From fish to fruits to dairy, lots of foods have potassium. It’s easy to fit into every meal:

1,000 mg
  • Avocado (1 cup)
  • Papaya (1)
  • Baked potato (8 ounces with skin)
  • Edamame (1 cup shelled, cooked)
  • Lima beans (1 cup, cooked)
  • Sweet potato (1 cup, cooked)
750 mg
  • Plantains (1 cup, cooked)
  • Salmon (6 ounces)
  • Tomato sauce (1 cup)
  • Winter squash (1 cup, cooked)
500 mg
  • Banana (1)
  • Beets (1 cup, cooked)
  • Cantaloupe (1 cup)
  • Dried apricots (12 halves)
  • Dried figs (4)
  • Orange juice (1 cup)
  • Yogurt (1 cup plain low-fat)
250 mg
  • Broccoli (1/2 cup, cooked)
  • Zucchini (1/2 cup, cooked)
  • Kiwi (1)
  • Mango (1)
  • Nectarine (1)
  • Orange (1)
  • Pear (1)
  • Strawberries (1 cup)
  • Raisins (1/4 cup)
  • Dates (5 whole)
  • Milk (low-fat or skim,1 cup)
  • Chicken breast (5 ounces, roasted)
  • Peanut butter (2 tablespoons)
  • Peanuts (1 ounce, about 1/4 cup)

Heart Healthy Nuts

Mother Nature’s near-perfect snack is tree nuts. They’re one of the healthiest and easiest snack foods. From boosting memory and brain power to protecting against cancer, research has shown the power of this snack.

Studies find walnuts have the most antioxidants, about twice that of other nuts, and polyunsaturated fats, that help reduce cholesterol and protect the heart, omega-3s, melatonin, and protein.

If walnuts aren’t your first choice, munching on other kinds still has plenty of benefits. Nuts actually lower levels bad cholesterol in your blood. Try substituting a serving of nuts for a food that’s high in saturated fat, like red meat, eggs, and whole-fat dairy.

Almonds
  • Packed with protein, fiber, calcium, and iron.
  • Very high in monosaturated fat, or the heart healthy fat.
  • One of the best sources of Vitamin E, which protects against cancer and stroke.
  • Per 1 ounce serving: 160 calories, 14 grams of fat.
Cashews
  • Good source of monosaturated fat.
  • Per 1 ounce serving: 155 calories, 12 grams of fat.
Pistachios
  • Great source of potassium.
  • High in monosaturated fat (almost as much as almonds).
  • Per 1 ounce serving: 160 calories, 13 grams of fat.
Peanuts
  • Has more protein than tree nuts.
  • Per 1 ounce serving: 170 calories, 14 grams of fat.
Pecans
  • Great choice for fighting high cholesterol because they’re low in saturated fat.
  • Per 1 ounce serving: 200 calories, 20 grams of fat.

Get Moving

Being active is one of the most important things you can do to help control your blood pressure and lower your cholesterol, as well as lower your risk of heart disease. It doesn’t have to take much time, in fact, you can easily add the recommended 30 minutes of physical activity a day simply by changing your routine.

For example, try:

  • Taking a 10-15 minute walk during your lunch break.
  • Jumping rope for 15 minutes.
  • Gardening or raking leaves for 30 minutes.
  • Going for a walk in the park with your family.

Make sure you talk to your doctor before you start a new diet or exercise routine.