Tabla de contenidos para May/June 2018 en EatingWell

Breakfast • 344 cal 1 toasted whole-wheat English muffin, 1 Tbsp. peanut butter, 1 banana, pinch of cinnamon. Snack • 133 cal 1 cup low-sodium vegetable juice, 1 part-skim string cheese Lunch • 377 cal Salmon Salad–Stuffed Avocado Combine ⅓ cup canned salmon with 1 Tbsp. each pesto and nonfat plain Greek yogurt and 2 tsp. shallot. Serve over ½ avocado and 1 cup baby spinach with 5 thin wheat crackers. Snack • 149 cal ½ cup nonfat vanilla yogurt and 1 cup cubed cantaloupe Dessert • 101 cal Sprinkle 2 watermelon slices with ¼ tsp. lime zest and 1/8 tsp. flaky salt. Serve with 15 pistachios. Dinner • 446 cal Grilled Fennel-Rubbed Pork Chops & Apricots ACTIVE: 25 min TOTAL: 25 min Serve with 1 cup each cooked…

Chicken & Spring Vegetable Tortellini Salad ACTIVE: 30 min TOTAL: 30 min Jazz up bottled salad dressing to keep things fast. Shoot for one with 200 mg or less of sodium and 3 g or less of sugar per serving. 1 pound boneless, skinless chicken breast2 bay leaves6 cups water1 20-ounce package fresh cheese tortellini½ cup peas, fresh or frozen¼ cup creamy salad dressing, such as ranch or peppercorn2 tablespoons red-wine vinegar5 tablespoons chopped fresh herbs, such as basil, dill and/or chives, divided½ cup chopped marinated artichokes plus 2 tablespoons marinade, divided½ cup julienned radishes1 cup pea shoots or baby arugula2 tablespoons sunflower seeds 1. Combine chicken, bay leaves and water in a large saucepan. Bring to a boil over high heat. Reduce heat to low, cover and simmer…

Spicy Pork & Green Bean Stir-Fry ACTIVE: 20 min TOTAL: 20 min Reddish-brown Sichuan peppercorns—technically a dried berry husk—have a tart and slightly woodsy flavor that has little in common with other peppercorns. And they can make your mouth tingle! Look for them in Asian markets or the bulk section of natural-foods stores. 1 pound lean ground pork2 tablespoons minced garlic2 tablespoons minced fresh ginger3 tablespoons reduced-sodium tamari1½ tablespoons Shaoxing rice wine or dry sherry1½ teaspoons Sichuan peppercorns, toasted and ground, or ½ teaspoon Chinese five-spice powder½ teaspoon cornstarch½ teaspoon sugar2 tablespoons peanut oil1 pound green beans, trimmed and halved5 small dried red chiles 1. Cook pork, garlic and ginger in a large flat-bottom carbon-steel wok over medium-high heat, stirring often and crumbling with a wooden spoon, until the…

Almond Cookie Tart With Peaches & Berries ACTIVE: 30 min TOTAL: 1½ hrs TO MAKE AHEAD: Prepare crust (Steps 1-3), cover and store at room temperature for up to 2 days. EQUIPMENT: Parchment paper Consider this tart your year-round secret dessert weapon. It serves a crowd, making it perfect for entertaining. Here we top it with summer stone fruit and berries, but try sliced persimmons and pomegranate seeds this fall or citrus suprêmes come winter. 2½ cups rolled oats1½ cups unsalted almonds, toasted½ cup pure maple syrup plus 3 tablespoons, divided1 teaspoon vanilla extract¾ teaspoon salt8 tablespoons (1 stick) cold unsalted butter, cubed1 large egg, lightly beaten3 cups fresh berries and/or sliced stone fruit, such as peaches1 tablespoon sugar1 cup heavy cream½ cup nonfat plain Greek yogurt 1. Preheat…

May 14 kicks off National Bike to Work Week. Need more reasons to trade your four wheels for two? Your commute can be a stand-in workout if you’re too pressed for time to make it to the gym, according to an International Journal of Obesity study. People who biked to work for six months lost about as much body fat as those who did high-intensity exercise, and dropped even more than a moderate-intensity workout group—over 9 pounds on average. Whether they were cycling to the office or sweating in a gym, participants averaged four days of exercise, logging about 45 minutes per session. Plus, other research shows that biking to work may lower your risk for obesity, high blood pressure and high triglycerides.…

Get a Move On Obesity—or even just an expanding waistline—is a major cause of inflammation. But you can off set this by amping up your activity. A study published in Medicine & Science in Sport & Exercise found that the least sedentary people had the lowest inflammation, even if they didn’t lose weight. While they got about 2½ hours of moderate-to-vigorous activity per day, it included regular life activities like yard work and household chores. (Yes, running around your house scooping up Legos counts!) Even a small increase in activity lowers inflammation compared to being totally couch-bound. Hit the Sack It may be more than just a lack of sleep that causes inflammation. How you behave when you’re tired may be what’s stoking the flames. In a…

Use Your Bean You don’t need to go whole-hog vegetarian. (Yep, we just made that joke.) But making beans your go-to protein even occasionally can greatly reduce greenhouse gases. According to research published in the journal Climate Change, if every American swapped in beans for conventionally raised meat once a week for a year, it would keep 75.3 million metric tons of CO2 out of the atmosphere. The impact: Equivalent to taking 16 million cars off the road annually. Be a Composter Chucking perfectly good food doesn’t just waste money, it also increases your carbon footprint. About 18 percent of all U.S. methane emissions—a powerful greenhouse gas—comes from food waste rotting in landfills. Composting is a much better option. If Americans composted all of their food waste (250 pounds…

We consulted coffee experts Jessica Easto, author of Craft coffee: A Manual, and Dan Cox, president of consulting firm coffee Enterprises, Inc., to gather their wisdom on brewing the best cup. Then we tested makers and methods to winnow the field to these six standouts. To choose the one that is right for you, first assess your coffee personality. You’re a coffee nerd— or want to be. You demand 100% control over taste. You own: a burr grinder (to grind beans to a uniform size), scale (to weigh grounds) and gooseneck kettle (for more control). Choose pour-over. You’re hands-on, so straightforward coffee making (pressing a plunger) sounds fun to you. You like a rich, full-bodied-tasting cup. Choose French press. You like a lot of coffee. You’d rather just press…

Brunch Dreams do come true. Proof? Our Parmesan Cloud Eggs. Container gardening Yes, you can grow your own salad. Cocktails Mint juleps for the win. A close second: Margaritas. Camping fare Sizzle up these Pan-Roasted Campfire Veggies. LETTERS “The Food Allergy Boom” [Mar/Apr 2018] is very well written, including scientifically based information in an easy-to-understand way. It is not written in a way to induce panic about the topic among the readers, but to create awareness for the problem. — Anke Graessel, Munich I was surprised to see that Rachael Moeller Gorman [“The Food Allergy Boom”] left out one important potential reason for the rise in such allergies—the rise in GMOs. Humans have been manipulating the genes in food sources since we began cultivating plants. This trend has accelerated…

Roasted Baby Zucchini With Lemon Labneh ACTIVE: 25 min TOTAL: 25 min The red berries of the Mediterranean sumac bush add a punch of fruity, sourness to this simple side. Find ground sumac in specialty markets and online. 1 pound baby zucchini, halved lengthwise1 tablespoon extra-virgin olive oil¼ teaspoon salt¼ teaspoon ground pepper½ cup labneh (see Tip, page 108) or whole-milk plain Greek yogurt1 tablespoon chopped fresh mint, plus more for garnish1 teaspoon lemon zest1 teaspoon lemon juice Ground sumac for garnish 1. Preheat oven to 425°F. 2. Toss zucchini with oil, salt and pepper in a medium bowl. Spread on a rimmed baking sheet. Roast until tender, stirring once, 8 to 10 minutes. 3. Mix labneh (or yogurt), mint and lemon zest in a small bowl. Smear on…

Caramel-Lime Drumsticks With Shaved Celery Salad ACTIVE: 35 min TOTAL: 35 min The sauce that lacquers these drumsticks is a super-intense mashup of sweet and tart. And we promise that’s a good thing. 8 chicken drumsticks (about 2½ pounds total)1 pound celery hearts, trimmed1 teaspoon lime zest2 tablespoons lime juice plus ¼ cup, divided2 tablespoons reduced-sodium tamari¼ cup light brown sugar 1. Position racks in upper and lower thirds of oven; preheat to 450°F. Set a wire rack on a rimmed baking sheet and coat both with cooking spray. 2. Place chicken on the rack and sprinkle both sides with ¼ teaspoon salt. Roast on the lower rack until an instant-read thermometer inserted into the thickest part without touching bone registers 165°F, 20 to 25 minutes. 3. Meanwhile, use…

Grilled Bison-Mushroom Burgers ACTIVE: 35 min TOTAL: 45 min Put out a platter of your favorite toppings for these super-tasty burgers. Look for bison in the meat section of well-stocked supermarkets. 8 ounces mushrooms, large ones halved1 tablespoon extra-virgin olive oil plus 2 teaspoons, divided2 tablespoons red-wine vinegar plus 2 teaspoons, divided1 teaspoon garlic powder1 teaspoon smoked paprika1 medium red onion, sliced into ½-inch-thick rings½ teaspoon salt, divided1 pound ground bison or 90%-lean ground beef3 ounces sliced dill havarti cheese4 whole-wheat hamburger buns, toasted 1. Pulse mushrooms in a food processor, scraping down the sides once or twice, until finely chopped but not a paste. 2. Heat 1 tablespoon oil in a medium skillet over medium-high heat. Add the mushrooms and cook, stirring occasionally, until browned and the liquid…

The Base: Floral-Infused Simple Syrup Boil 1 cup each granulated sugar and water in a small saucepan over high heat until the sugar is dissolved. Remove from heat. Stir in 2 Tbsp. dried flowers (such as elderflowers, hibiscus, lavender or rose petals) and let cool to room temperature. Strain and refrigerate for up to 2 weeks. Makes: 1-1¼ cups Lavender-Cucumber Gin & Tonic Fill a tall glass with ice. With a muddler, mash 2 Tbsp. chopped peeled cucumber in the bottom of a cocktail shaker. Add 2 oz. gin and 1 oz. Lavender Simple Syrup. Shake for 10 seconds. Strain into the glass and add ½ cup tonic water. Stir to combine. Garnish with a cucumber spear, if desired. Rose Mojito Stir 2 oz. white rum, 1 oz. each…

Who doesn’t love a creamy dip paired with crudités? We went on the hunt to find the best-tasting and healthiest creamy options out there. To start, we ruled out shelf-stable varieties and focused on refrigerated (fewer questionable ingredients). After close label examination, we homed in on 34 tubs, dunked into each one, and found 5 to write home about, plus some smart shopping tips. No Fat Is No Good Certain nutrients—namely beta carotene and vitamins E and K—are fat-soluble, meaning they need to be paired with fat in order for your body to absorb them. So skip nonfat dip options. Keep an Eye on Calories It’s not carrots that can turn veggies-and-dip into a high-cal snack. We found dips ranging from 30 to 160 calories per serving. To keep…

1 Fire up your grill to medium-high before you start prepping, so it has plenty of time to get hot. 2 Prep your ingredients. Measure out Sauce. Get Vegetables ready. Shred or crumble Cheese. Put the toppings on a large baking sheet or cutting board and add a small bowl of canola oil, a paper towel and tongs to oil the grill rack. Roll and stretch 1 pound whole-wheat pizza dough into a 12-inch-long oval and transfer it to a floured baking sheet. This part is easier if you let the dough stand at room temperature for 30 minutes first. And if the dough starts fighting with you, let it rest for 10 minutes before tackling it again. 3 Start grilling. Holding the paper towel with the tongs, dip…

Green Shakshuka ACTIVE: 30 min TOTAL: 30 min A dish of eggs poached in an aromatic tomato sauce is a breakfast favorite across Northern Africa and Israel. This green shakshuka features spinach, herbs and tomatillos. Garnish with a touch of harissa—the fiery chile paste—and dip some toasted whole-grain country bread into the jammy yolks. 2 tablespoons extra-virgin olive oil1 cup sliced spring onions or scallions2 cloves garlic, finely chopped1 jalapeño or serrano pepper, finely chopped1 teaspoon ground cumin8 ounces tomatillos or green tomatoes, chopped8 cups chopped mature spinach¼ cup water½ cup chopped flat-leaf parsley¼ cup chopped fresh cilantro¼ cup chopped fresh mint¼ teaspoon salt4 large eggs¼ cup crumbled feta cheese Cracked pepper & harissa for garnish 1. Heat oil in a medium skillet over medium heat. Add spring onions…

Moroccan Lamb Chops With Tomato-Olive Relish ACTIVE: 20 min TOTAL: 20 min Having a few specialty ingredients in your pantry, such as ras el hanout and oil-cured olives, can be the difference between plain chops and a deluxe dinner. Round out the meal with steamed potatoes and a glass of white Côtes du Rhône. 1 cup chopped seeded tomatoes¼ cup chopped oil-cured olives¼ cup chopped flat-leaf parsley2 tablespoons extra-virgin olive oil, dividedPinch of ground pepper8 lamb rib chops, trimmed (about ½ inch thick; 1¼ pounds total)1 tablespoon ras el hanout (see right) 1. Preheat grill to high. 2. Combine tomatoes, olives, parsley, 1 tablespoon oil and pepper in a small bowl. 3. Brush lamb with the remaining 1 tablespoon oil and sprinkle with ras el hanout. Grill 2 to…

Peanut Butter, Blueberry & Oat Energy Squares ACTIVE: 10 min TOTAL: 1 hr 10 min TO MAKE AHEAD: Store airtight at room temperature for up to 3 days or refrigerate for up to 1 week. EQUIPMENT: Parchment paper 1 cup creamy natural peanut butter½ cup pure maple syrup2 cups rolled oats, toasted½ cup dried blueberries½ cup chopped pistachios½ teaspoon salt 1. Line an 8-inch-square baking pan with parchment paper, leaving extra hanging over two sides. Lightly coat the parchment with cooking spray. 2. Mix peanut butter and maple syrup in a large bowl. Stir in oats, blueberries, pista-chios and salt. Spread the mixture firmly and evenly into the prepared pan. Refrigerate until cold, about 1 hour. Cut into 16 squares. SERVES 16: 1 square each CAL 206 / FAT…

Of all the flowers sold in the U.S., only 20 percent are sprouted on domestic soil. Enter the Slow Flowers movement. Similar to Slow Food, it’s all about celebrating what’s local and in season. For Mother’s Day, getting a Slow Flower arrangement may mean forgoing the chrysanthemums (later-season bloomers) in favor of spring picks, like peonies, tulips or other flowers blooming near you. “A Slow Flowers bouquet tells Mom that you took an extra step to choose blooms that are of the moment, expressing time and place,” says Debra Prinzing, a floral activist in Seattle and creator of this movement. Those fresher flowers will last longer, and you’re also supporting local growers while shrinking your carbon footprint. That’s not just a thought that counts: it’s one that makes a…

Your Brain on Salad Salad season is in full swing and your brain says, “Score!” According to a new study in the journal Neurology, retirees who ate one to two servings of leafy greens a day were mentally 11 years younger on cognitive tests than those who didn’t. The produce may slow cognitive decline and brain aging thanks to folate, vitamin K and lutein. These nutrients protect the brain in multiple ways. Previous studies have shown that lutein can reduce the inflammation that causes degenerative diseases, and folate may inhibit the production of the amyloid plaques that underlie Alzheimer’s. While the researchers looked specifically at spinach, kale, collards and lettuce, other foods that boast this triad of nutrients include edamame, asparagus, avocado and artichokes. THE TRUTH METER Spicy Food…

I’d heard the stories, but never thought I’d live them firsthand: The shame of lettuce liquefying in the crisper. The desperate search for cucumber recipes. The existential weight of uneaten rutabagas and turnips piling up on the counter, week after week, because the fridge is too full for one root more. Surely those problems just affected people who lacked time, or imagination. And because the vegetables in my chronically overextended New York City life normally consisted of tired arugula from a cellophane bag and quick sautés of limp bell peppers and frozen corn, I unthinkingly said, “Sure, sounds great!” when my friend Kathy offered me her CSA for a couple of weeks. Community-Supported Agriculture. The name didn’t do justice to the long room loaded with ultra-fresh vegetables and homey…

The habanero is the one of the spiciest chiles in the world—about 75 times as hot as the average jalapeño. So when Jim Myers plucked one out of a field and instructed me to take a bite I was a tad nervous. “Trust me,” he said. And because Myers is a renowned plant breeder at Oregon State University, who for the last six years has been on a quest to develop a mild habanero, I did. I crunched into the red, crinkly pepper and tasted an explosion of pineapple and passion fruit, the habanero’s tropical perfume that is usually lost in the tsunami of heat. I could immediately imagine ways it might become indispensable in my home kitchen: as a relish on a piece of grilled salmon or folded…

Coffee As the tropics get warmer, coffee bushes become less productive and more susceptible to disease. By 2050, an estimated 50 percent of current coffee-producing land could be unusable. Beans Other than a few desert stalwarts like the tepary, most varieties of beans hate heat. As global temperatures continue to rise, we could lose 50 percent of conventional bean crops by midcentury. Chocolate Cacao trees can take the heat, but they don’t like the dryness that comes along with it. Some chocolate hot spots, like Indonesia and western Africa, are already seeing declines in yield. Maple Syrup Sugar maple trees grow primarily in the Northeast, which by 2100 could have a climate similar to North Carolina’s. The maples would have to move farther north for optimal sap production. Oysters…

- 1 - Place the head on a cutting board, stem-side up. (See recipe, p.80.) - 2 - Using a large chef’s knife, slice the cauliflower through the stem into 2 equal halves. - 3 - Slice a 1-inch steak from the cut edge of each half, including the stem. (Reserve the rest for another use.) TIPS & NOTES Buckwheat flour (p.68) is made by grinding whole-grain buckwheat. (The little black specks you see in it are from the ground seed hull.) This rich, gluten-free flour comes in light and dark versions, akin to white and regular whole-wheat flour. The darker flour has a bolder, nuttier flavor. Green garlic (p.66), aka spring, new or young garlic, is garlic that hasn’t fully matured. Look for bunches with long white…

Two Sundays each month, a swarm of people walk, skateboard, cycle and rollerblade through the streets of Orlando. While it may sound like an exercise group, it’s not. Led by Lee Perry (left) and Caroline Chomanics (right), they spend their day weeding gardens, watering plants and harvesting vegetables. But the group isn’t working for Orlando farmers. They are tending homeowners’ yards. WHAT IT’S ABOUT Perry and Chomanics lead Fleet Farming, an urban farming organization that transforms underutilized lawns into micro-farms. Homeowners pay $500 up front to cover supply costs, then Fleet Farming volunteers turn the lawn into a “farmlette.” They handle soil preparation, irrigation, planting, weeding and harvesting. Each week they sell about 100 pounds of produce from their network of farmlettes at farmers’ markets and local restaurants. WHY…