Salmon With Guinness Mustard Glaze
NOTE: This glaze would be yummy on chicken, too!
Serve 8

• 2.5 pounds salmon, cut into fillets
• 2 tablespoons coarse-grained Dijon mustard
• 1 tablespoon regular Dijon mustard
• 1 tablespoon Guinness stout (or other stout or porter beer)
• 1 teaspoon honey

Pre-heat oven to 400 degrees Fahrenheit.  Arrange salmon fillets (skin side down) on a lined baking dish.  Spread the glaze on the salmon (enough to coat).  Bake for 8 minutes or until desired doneness.

Nutritional Info:
210 calories, 8.99 grams fat, 1.39 grams saturated fat, 28.13 grams protein, 1.89 grams carbohydrates, 77.96 milligrams cholesterol, 197 milligrams sodium, 0 grams fiber

Kale Mashed Potatoes
Serves 8

• 1 1/2 cups 1% milk
• 1 tablespoon butter
• 1 large shallot, chopped
• 1 clove garlic, chopped
• 4 cups kale, rinsed and coarsely chopped
• 3 pounds russet potatoes, peeled and cut into 1-inch pieces

Combine milk and garlic in a sauce pan. Warm to steep the garlic and then turn off and set aside (do not boil).

Melt 1 tablespoon butter in a large sauté pan. Add shallot and sauté until light brown, about 3 minutes. Add kale and 1 tablespoon water. Cook until tender, about 10 minutes.

Meanwhile, cook potatoes in large pot of boiling salted water until tender, about 25 minutes. Drain well. Return to same pot; mash with hand masher.

Combine kale mixture and milk in a food processor. Pulse to combine but have some large pieces of kale remaining. Mash into potatoes and season with salt and pepper.

Nutritional Info:
186 calories, 2.3 grams fat, 1.27 grams saturated fat, 6.5 grams protein, 36.2 grams carbohydrates, 6.6 milligrams cholesterol, 126.3 milligrams sodium, 4.43 grams fiber

As the name implies, you can you get a lot of something (for a reasonable amount) in the bulk aisle, but you can also get just a little, too. How’s that helpful? Well, say you’re making a recipe that calls for an unusual ingredient, you probably just want to buy what you’ll need for the dish rather than an entire package that will likely go to waste (i.e. wasted money).

The bulk aisle works great for when you want to try new ingredients, too. I like being able to weigh out a little bit of a grain or a spice without having to commit to the whole package.  Better still, the bulk aisle always has fresh ingredients.

More bulk-aisle basics to know:
• Just because the ingredients are sold/displayed in bulk doesn’t mean you have to buy in bulk. Only weigh out as much as you need.
• Buying bulk ingredients is eco-friendly — there’s less energy and packaging used during manufacturing and you can store your goodies in reusable containers at home.
• Look for hidden treasure and get creative in the kitchen. My grocer carries millet, amaranth, mung beans, split peas and kamut, to name a few.
• Bulk items are of equal or greater quality to their packaged counterparts…especially if you shop somewhere with high turnover.

To give you a sense of the savings, I compared some pantry staples at my local grocer and here is what I found:

TELL US: What do you buy from the bulk section?

Katie Cavuto Boyle, MS, RD, owns HealthyBites, LLC.

Millet Basics
You can consider these little yellow kernels to be ancient grains — they’ve been used in African, Asian and Indian cuisine for thousands of years. Commonly called a grain, it’s actually a seed and manufacturers have to hull it before we can eat it; after hulling, the germ remains, which maintains its nutritional integrity. Millet is gluten free and packed with magnesium and fiber.

So, where do you get this groovy grain and how do you use it? Depending on the store, millet is available pre-packaged and in bulk (the cheapest option I’ve found has been less than $2.00 a pound). You can also buy it in flour form, which is wonderful for baking. When purchasing and storing millet, keep it in an airtight container so it is free of moisture.

Cooking With Millet
Adding this grain to dishes is a lot of fun. Depending on the amount of liquid you use while cooking, the consistency of the final product can be creamy or light and fluffy. You can use millet in hot cereals, savory side dishes and even baked goods — it’s very versatile! If you toast your millet dry in a pan before cooking it, you can add a nutty, earthy flavor. Always rinse your millet before cooking to remove any dirt and grit.

Here’s a basic recipe: Add 1 part millet 2 1/2 parts liquid in a pot. Bring to a boil, cover and simmer for 25 minutes. For a creamier texture, just stir the millet every 5 minutes or so and add extra liquid gradually throughout the cooking process.

When you are ready to get creative, try one of these tasty recipes.

Millet Mashers
Servings: 4

1 tablespoon olive oil
1 medium onion, chopped
1 clove garlic, minced
1 cup millet
2 cups cauliflower, chopped
3 cups water or low sodium vegetable stock
2 tablespoons fresh chives

Heat the oil in a medium saucepan and sauté the onions and garlic with a pinch of salt until tender (2 to 3 minutes). Add the millet and toast for 1 to 2 minutes. Add the cauliflower and liquid, cover and bring to a boil. Reduce the heat to low and simmer for 25 to 30 minutes or until millet is tender. Remove the pan from the heat, season with salt and pepper and mash. Add the chives and mash to combine and serve.

Nutrition Info (per serving):
Calories: 255
Total Fat: 5.5 grams
Saturated Fat: 1 gram
Total Carbohydrate: 44 grams
Protein: 7 grams
Sodium: 197 milligrams
Cholesterol: 0 milligrams
Fiber: 7 grams

Millet Breakfast Cereal
Servings: 4

1 cup millet
3 cups water
1 cup pear, peeled and diced
1/4 cup dried cranberries
1/4 teaspoon ground cinnamon
2 tablespoons sliced almonds
4 teaspoons honey or agave nectar, divided

Combine millet, water, apple, cranberries and cinnamon in a pot. Bring to a boil, cover and reduce heat to low and simmer for 25 minutes or until tender. Serve with a garnish or almond slices and a drizzle of agave nectar or honey.

Nutrition Info (per serving):
Calories: 270
Total Fat: 3.5 grams
Saturated Fat: 0 gram
Total Carbohydrate: 55 grams
Protein: 6 grams
Sodium: 0 milligrams
Cholesterol: 0 milligrams
Fiber: 6 grams

Added bonus: These recipes contain some noted aphrodisiacs to help rev up the romance.

Arugula Salad With Figs, Fennel and Orange
The veggies in this seasonal winter salad are packed with fiber and antioxidants like vitamin C to drive away colds, but the fennel may bring your sweetie closer: ancient Egyptians touted it as a mega libido enhancer. Arugula and figs are also noted aphrodisiacs from the olden days.

Servings: 4

For the dressing:
• 1 tablespoon minced shallots
• 1 teaspoon Dijon mustard
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon white balsamic vinegar
• 1 tablespoon fresh lemon juice
For the salad:
• 1 large orange, segmented
• 4 figs, quartered (if dry, sliced fine)
• 6-7 cups arugula, trimmed
• 1/4 large fennel bulb, quartered lengthwise, cored and thinly sliced crosswise
• 2 ounces goat cheese, crumbled

Whisk minced shallots, Dijon, olive oil, balsamic and lemon juice in a medium bowl to blend. Season this dressing mixture with salt and pepper, to taste.

Cut, peel and remove the white pith from the oranges. Using a small, sharp knife, cut between the orange’s membranes to release segments.

Combine arugula and fennel in a large bowl. Toss with enough dressing to coat. Add orange segments, figs and goat cheese; toss to combine.

Nutritional Information (per serving):
Calories: 175.6; Fat: 2.5 grams; Saturated Fat: 2.5 grams; Protein: 5.5 grams; Carbohydrates:, 19.3 grams; Cholesterol: 5.6 milligrams; Sodium: 4.7 grams; Fiber: 4.7 grams

Herb and Dijon Crusted Bison Filet
Bison is a heart-smart alternative to beef because it contains less saturated fat. Meanwhile, the added mustard, a noted aphrodisiac, may boost some other body parts!

• 1 (1-1/4 pound) bison tenderloin, trimmed (can substitute beef)
• 2 tablespoons Dijon mustard
• 2 tablespoons fresh rosemary, chopped
• 2 tablespoons fresh thyme, chopped
• 2 tablespoons fresh oregano, chopped
• 3 garlic cloves, minced
• Salt and pepper, to taste

Preheat the oven to 400°F. Place beef on a broiler pan or in a baking dish and season with salt and pepper. Spread the mustard evenly over beef. Combine the herbs and coat the beef evenly with the mixture.

Bake at 400°F for 30 minutes or until an inserted meat thermometer registers at 145°F (this is medium-rare) or your desired degree of doneness.

Transfer the beef to a cutting board. Cover with foil and let rest for 10 minutes before slicing.

Nutritional Information (per serving):
Calories: 218; Fat: 2.8 grams; Saturated Fat: 1 gram; Protein: 33 grams; Carbohydrates: 13 grams; Cholesterol: 88 milligrams; Sodium: 262 milligrams; Fiber: 1 gram

Truffle Mashed Potatoes
You won’t miss the fatty butter and whole milk in these light-and-creamy mashers, I promise. Truffles sport a musky scent that some say stimulates desire — either way, your mouth will water.

Servings: 4

• 1 pound white potatoes, peeled and cut into cubes
• 1/2 cup 1% milk
• 2 garlic cloves
• 2 tablespoons olive oil
• 1-2 teaspoons white truffle oil *
• 2 tablespoons parsley, chopped
• Salt and pepper, to taste

Cook potatoes in large pot of boiling salted water until very tender, about 20 minutes.

While potatoes are cooking, add milk, olive oil and garlic to a small sauce pot. Simmer over medium heat for 5 minutes or so. You want the milk mixture to be hot but not boiling.

Remove the potatoes from the heat, drain them and then return them to their cooking pot. Add milk mixture to the pot along with 1 teaspoon truffle oil (*add another teaspoon if you want it stronger). Mash until smooth. Season to taste with salt and pepper. Stir in parsley. Mix and serve.

Nutritional Information (per serving):
Calories: 175; Fat: 9.8 grams; Saturated Fat: 1.6 grams; Protein: 3 grams; Carbohydrates: 20 grams; Cholesterol: 1.8 milligrams; Sodium: 289 milligrams; Fiber: 2.75 grams

Roasted Asparagus
This glorious green veggie is an excellent source of fiber, potassium, folic acid and vitamins A, C, E and K. Vitamin E has been linked to stimulating sex hormones, but we think the asparagus’s shape is suggestive enough. *wink, wink*

• 1 1/2 pounds asparagus, tough ends trimmed, rinsed and patted dry
• 1 tablespoons extra-virgin olive oil
• Salt and pepper, to taste

Preheat the oven to 425°F.

In a large glass baking dish, toss the asparagus with the olive oil and garlic. Season lightly with salt and pepper and toss. Bake until the asparagus are tender and lightly browned, 10 to 15 minutes.

Nutritional Information (per serving):
Calories: 64; Fat: 3.7 grams; Saturated Fat: 0.5 grams; Protein: 3.74 grams; Carbohydrates: 6.6 grams; Cholesterol: 0 milligrams; Sodium: 136.65 milligrams; Fiber: 3.57 grams

Chocolate-Covered Strawberries
These little delights are perfect for hand-feeding to your lover! Dark chocolate contains antioxidant-rich flavanoids that some studies show may help reduce high blood pressure; it’s flavor is euphoria-inducing, too. Berries are a low-calorie treat and great source of antioxidants like vitamin C. Though the nuts are optional, think about this: some claim the almond’s aroma excites a lady lover.

Servings: 8

• 3 ounces dark chocolate, chopped
• 1/4 cup almond slivers (can omit)
• 16 large strawberries, washed and dried very well

Put the chocolate in a heat-proof bowl. Fill a medium saucepan with a couple inches of water and bring to a simmer over medium heat. Turn off the heat; set the bowl of chocolate over the water and stir to melt. Once the chocolate is melted and smooth, remove the bowl from the pan.

Line a sheet pan with parchment or waxed paper. Holding the strawberry by the stem, dip the fruit into the dark chocolate (let any excess chocolate fall back into the bowl — you don’t want a thick coating). Set strawberries on the parchment paper. Sprinkle with almond crumbs. Repeat with the rest of the strawberries.

Refrigerate the berries for 20 to 30 minutes to set the chocolate. Enjoy!

Nutritional Information (per serving):
Calories: 91; Fat: 5.4 grams; Saturated Fat: 2.1 grams; Protein: 1.6 grams; Carbohydrates: 11.75 grams; Cholesterol: 1.24 milligrams; Sodium: 0.64 milligrams; Fiber: 2.11 grams

I don’t know about you but I believe in the old saying: the fastest way to a person’s heart is through his or her stomach!

Katie’s Veggie Frittata
Servings: 4

• 4 large eggs
• 1/2 cup egg whites
• 1/4 cup milk skim milk
• 1/2 teaspoon thyme
• 1 tablespoon olive oil
• 1 garlic clove, minced
• 1/4 onion, sliced
• 1 cup wild mushrooms (or cremini), sliced
• 1/4 pound asparagus, woody bottoms removed and cut into 1-inch pieces
• 1/2 cup cherry or grape tomatoes

Preheat the oven to 350°.

In a medium bowl, beat the eggs with the milk, and thyme; season with salt and pepper. Set aside.

In an ovenproof skillet, heat olive oil over moderate heat. Add the garlic and onion and cook 3 minutes to soften. Add the mushrooms and cook 3-5 minutes to brown. Add the asparagus and tomatoes and cook 3 minutes until tender.

Pour in the eggs. They should almost or just cover the vegetables. Cook the frittata over medium/low heat until the edges set, about 2 to 3 minutes. Transfer the skillet to the oven and cook for 15 to 20 minutes, or until the frittata is set in the center and browned on top. Serve hot or at room temperature. Serve with Oven Roasted Potatoes (recipe below).

Note: The frittata can be prepared the night before, refrigerated and reheated or served at room temp the next day.

Nutrition Info:
Calories: 126.5; Fat: 7.44 grams; Saturated Fat: 1.71 grams; Protein: 9.9 grams; Carbohydrates: 5.78 grams; Cholesterol: 156 milligrams; Sodium: 243 milligrams; Fiber: 1.4 grams

Roasted Potatoes with Rosemary and Shallots
Servings: 4

• 1 pounds fingerling potatoes, halved lengthwise
• 1 tablespoons olive oil
• 2 tablespoons rosemary, chopped
• 1 medium shallot, halved then sliced
• Salt and pepper to taste

Preheat the oven to 400°.

In a bowl, toss the potatoes with the olive oil, rosemary, shallots, salt and pepper. Once evenly coated, arrange the potatoes in a single layer on a sheet pan or roasting pan.

Roast for 30 to 45 minutes. Flip them after 30 minutes (don’t flip them if they stick when you try to move them…just let them keep cooking).

Nutrition Info:
Calories: 114; Fat: 3.7 grams; Saturated Fat: .56 grams; Protein: 2 grams; Carbohydates: 19 grams; Cholesterol: 0 milligrams; Sodium: 140 milligrams; Fiber: 2.87 grams

Curry Peanut Dip
8 servings

• 1/3 cup organic peanut butter
• 1/2 pound light silken tofu (1/2 package)
• 1 tablespoon honey (or 2 tsp agave)
• 1 lime, juiced and zested
• 2 heaping teaspoon Thai red curry paste
• 1 garlic cloves, crushed

Combine all ingredients in food processor. Serve with pita, cucumber slices, red pepper slices or apple slices.

Calories: 87.5; Fat: 6.1 grams; Saturated Fat: 1 gram; Protein: 4.5 grams; Carbohydrates: 5 grams; Cholesterol: 0 milligrams; Sodium: 89 milligrams; Fiber: .7 grams

Red Lentil Dal
10 servings

• 2 cups low-sodium vegetable stock
• 1 cup dried small red lentils
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1/2-1 teaspoon crushed red pepper
• 2 teaspoons mustard powder
• 2 teaspoons ground cumin
• 1 teaspoon ground turmeric
• 1 teaspoon curry powder
• 1 tablespoon tomato paste
• 1/2 cup light coconut milk
• 1 lime, juiced and zested
• 1/4 cup cilantro, chopped
• Salt and pepper, to taste

Combine broth and lentils in a medium saucepan; bring to a boil. Reduce heat to a simmer and cook lentils (partially covered) for 10 minutes. Remove from heat, cover and allow remaining liquid to absorb.

Heat oil in a medium saucepan. Add onion, garlic and red pepper, and cook 5 minutes or until onions are tender. Add mustard powder, cumin, turmeric, curry and tomato paste. Cook 2 to 3 minutes, stirring constantly. Add cooked lentils, coconut milk, lime juice and zest, cilantro, salt and pepper. Cook 2 to 3 minutes to heat through and then cool to room temperature before serving.You can puree the mixture in food processor for a creamier consistency.
Serve with pita, naan or crusty bread.

Calories: 107; Fat: 2.8 grams; Saturated Fat: .82 grams; Protein: 6.1 grams; Carbohydrates: 14.5 grams; Cholesterol: 0 milligrams; Sodium: 127 milligrams; Fiber: 3.4 grams

White Bean and Kalamata Olive Dip
6 servings

• 1 (15 ounce) can cannellini or navy beans, drained and rinsed
• 1 clove garlic
• 1 lemon, juice and zest
• 1-2 tablespoons good extra virgin olive oil
• 1 tablespoon fresh thyme (or 1 teaspoon dried)
• 1/4 cup kalamata olives, drained
• Pepper, to taste

Place the beans, garlic, lemon juice/zest, olive oil, thyme and olives in a food processor. Pulse until the mixture is coarsely chopped (longer for a creamier consistency). Season with pepper and serve at room temperature with raw veggies and pita chips.

Calories: 105; Fat: 3 grams; Saturated Fat: 0 grams; Protein: 4.7 grams; Carbohydrates: 14.7 grams; Cholesterol: 0 milligrams; Sodium: 150 milligrams; Fiber: 4.7 grams

Learning this concept has been integral to my healthier cooking because a low-cal dish’s flavorful heart comes from its seasoning. To introduce you to some new flavor profiles, I’m focusing a series of blogs on different international cuisines. This way, next time you reach into the spice cabinet, you’ll feel more comfortable with the flavors looking back at you.

To kick it off, let’s sample Greece, where I spent two weeks last summer creating great memories and even better food! I fell in love with the taste of the Mediterranean because the area’s flavors are vibrant and naturally healthy.

Greek food, like many European cuisines, finds inspiration from the products grown and raised there, including tomatoes, eggplants, olives, fish, lemons, oregano, dill, thyme, mint and basil. These are common ingredients that show up in many Greek dishes and their flavors balance each other perfectly.

Here are two quick recipes that are recreations of what I savored in Greece – just with a healthier spin. They are easy enough to serve for dinner any night of the week.

Quick Shrimp Saganaki (shown above)
Servings: 4

• 1 1/4 pounds large shrimp, peeled and deveined (tail on)
• 1 tablespoon olive oil
• 1 large onion, thinly sliced
• 1 clove garlic, thinly sliced
• 2 cups grape or cherry tomatoes, halved
• 1/4 cup pitted kalamata olives, rinsed
• 1 tablespoon fresh dill, chopped
• 1 tablespoon fresh parsley, chopped
• 1 tsp dried oregano
• 2 ounces Greek feta cheese, crumbled
• 1-2 teaspoons red pepper flakes (depending how hot you like your food)
• Pepper, to taste

Heat olive oil in a large skillet over medium high heat. Add the onion, garlic and red pepper flakes and cook for about 5 minutes to soften. Add the shrimp, tomatoes, olives and oregano and cook about 3 to 5 minutes until shrimp are pink and mostly cooked; stir occasionally. Add the fresh herbs and feta and cook 1 to 2 minutes to heat through. Serve with crusty bread.

** You can use a 15-ounce can of fire-roasted, diced tomatoes (strained) but it increases the sodium. In this case, add the tomatoes and oregano once the onions are soft and cook 5 minutes. Then, follow the recipe above to complete the dish.

NUTRITION INFO:
Calories: 267; Fat: 11.5 grams; Saturated Fat: 2.7 grams; Protein: 31.8 grams; Carbohydrates:, 8.5 grams; Cholesterol: 226 milligrams; Sodium: 481 milligrams; Fiber: 1.41 grams

NOTE: The sodium in the actual recipe is less than what’s calculated because the juice from the canned tomatoes is strained. To decrease the sodium further, soak your olives in water prior to adding to the dish.

Chicken Gyros With Tzatziki
Servings: 4

• 1 1/4 pound boneless, skinless chicken breast
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1 1/2 lemon, juice and zest
• 1 1/2 cups non-fat Greek yogurt
• 1 1/2 cups cucumber, peeled and thinly sliced
• 1-2 cloves garlic, minced finely
• 1-2 tablespoons fresh dill
• 1/2 small red onion, thinly sliced
• 2 large whole grain pitas, cut in half
• Salt and pepper, to taste

Cut chicken into pieces and place in a bowl. Add olive oil, oregano and zest and juice of one lemon. Cover and refrigerate for at least one hour (it’s even better overnight).

While the chicken marinates, combine the yogurt, cucumber, garlic, remaining lemon juice and zest (1/2 lemon) and dill in a small bowl. Season with salt and pepper, cover and refrigerate (you can refrigerate overnight).

Place chicken in a medium bowl. Sprinkle with oregano, 1 teaspoon dill and salt and pepper. Toss to coat.

Heat a large, non-stick skillet to medium-high heat. Add chicken pieces and sauté until brown and cooked through, about 5 to 8 minutes. Transfer to plate. Serve with onions, pita and tzatziki.

NOTE: You can add more or less garlic and dill to the tzatziki depending on your taste. Also, if you prefer a less chunky tzatziki, shred the cucumber or combine all the ingredients in the food processor.

NUTRITION INFO:
Calories: 274 calories; Fat: 5.5 grams; Saturated Fat: 1 gram; Protein: 35 grams; Carbohydrates:35 grams; Cholesterol: 80 milligrams; Sodium: 338 milligrams; Fiber: 2.82 grams

We tend to associate nutritious fruits and veggies with bright beautiful colors, but don’t be fooled — these earthy gems are packed with nutrients. They’re an excellent source of vitamin D and contain selenium, niacin, riboflavin and potassium. Better still, they’re low in calories, fat free, cholesterol free and revered by many eastern cultures for their immunity-building properties.

Mushrooms come in a variety of shapes, flavors and textures (more on that below). As for that distinct earthy flavor, mushrooms are an excellent example of umami, the fifth basic taste that roughly translates to “savory.” 

Some Mushroom Basics

BUYING:
• Make sure fresh mushrooms have a firm, smooth, plump appearance.
• Skip the slimy mushrooms.
• Dry mushrooms should be uniform in color and free of insect holes.
• Buy dried mushrooms in bulk to save money and enjoy them out of season)

STORING:
• Mushrooms will keep for about a week in their original packaging.
• Once out of their package, re-store them in a paper bag, not plastic, which can trap moisture and cause them to get mushy.
• Don’t store mushrooms in the crisper.
• Cooked mushrooms will last for one month in the freezer; dried ones keep for up to one year.
• Don’t freeze fresh mushrooms.

USING:
• Brush off dirt with a clean towel or your fingers.
• You can rinse mushrooms quickly under cold water but avoid soaking them as they will absorb the water. Dry them immediately.
• Soak dried mushrooms in warm water to rehydrate them; save the water for a delicious broth.

Common Types
• White (a.k.a. “button”): mild, juicy, inexpensive and great for the mushroom novice.
• Cremini: similar to the button mushroom in size and shape but brown in color and earthy in flavor;  great on the grill, sautéed or roasted.
• Portobello: a relative of the cremini but much larger in size; provides a rich, meaty texture and flavor that’s good for grilling or as a meat substitute.
• Shitake: concentrated earthy, almost woody, flavor; goes well with fish, meat and poultry (be sure to remove the stems).
• Enoki Mushrooms: delicate and mild with a bit of crunch; great addition to stir-fries.
• Morels: a wild mushroom that’s distinct for its honeycomb appearance; great for a special occasion (they’re pricey, dried ones are cheaper); avoid eating them raw as they can cause digestive upset.
• Chantrelles: a wild mushroom with a beautiful golden color and aromatic fruity aroma.

So now what you know the basics, how about a simple dish? This quick mixed mushroom sauté works as a side, with rustic bread or as the perfect topper for chicken, beef, pork or even fish.

Mushroom Sauté
Serves 4

• 2 tablespoons olive oil
• 2 pounds mushrooms, mixed varieties
• 2 garlic cloves, thinly sliced
• 2 teaspoon lemon zest
• 2 tablespoon fresh thyme

Heat the oil in two large, non-stick skillets over high heat. Add half of the mushrooms, garlic, lemon zest and thyme to each skillet (if you crowd the mushrooms they will steam instead of brown). Cook for 5 to 8 minutes until browned.  Season with salt and pepper and cook 2 to 3 minutes longer or until tender.

NOTE: Don’t salt your mushrooms at the beginning of the cooking process or they will not brown.

Nutrition Info:
Calories: 89; Fat: 4.3 grams; Saturated Fat: .6 grams; Protein: 7.5 grams; Carbohydrates: 11.4 grams; Cholesterol: 0 milligrams; Sodium: 145 milligrams sodium; Fiber: 3.75 grams

Radicchio
Radicchio is in the chicory family (it’s often called Italian chicory) and has gorgeous dark reddish purple leaves with vibrant white veins. It has a bitter, almost spicy, flavor that pairs wonderfully with sweet and savory flavors such as citrus and honey.

There are several different varieties of radicchio, such as Chioggia and Treviso, which looks similar to Belgian endive but is red. Radicchio is popular in Italy, where cooks add it to pasta, risotto and salads or grill and sauté it or eat it as is. Radicchio is extremely low in calories (1 cup shredded has 9 calories) and loaded with fiber, iron, folate, antioxidants, vitamin B6, vitamin E and vitamin C, to name a few.

Endive
Endive is also in the chicory family and boasts the same bitter flavor as radicchio. Varieties include the pale yellow spears of Belgian endive, frisee (curly endive) and escarole. Escarole and frisee are less bitter than Belgian endive but all are rich vitamins, folate and fiber. Belgian endive leaves have firm centers with delicate outer edges that are great for holding fillings such cheese, fruit and meat — they make creative appetizer vessels.

The bitterness of radicchio and Endive may turn some folks off, but the lettuces become more mild as they cook so you can find ways to enjoy them. Here are a few quick and simple ways I like to serve up these beauties.

Roasted Endive and Radicchio with Parmesan and Balsamic Glaze
Serves 8

2 heads of radicchio, cut into 8 segments
4 heads of endive, quartered lengthwise
4 cloves of garlic, crushed
2 tablespoons olive oil
2 ounces Parmesan cheese, freshly shaved
2 tablespoons balsamic glaze
Salt and pepper, to taste

Preheat oven to 425.

Toss radicchio and endive segments with olive oil, salt, pepper and garlic. Spread the lettuce in a single layer on a sheet pan. Roast in oven for 15 to 20 minutes or until edges are tender and inside is warm but still crisp.

Arrange roasted veggies on a platter. Top with freshly shaved parmesan and drizzle with balsamic glaze/syrup.

Nutrition Info: 83 calories, 5.5 grams fat, 1.7 grams saturated fat, 3.6 grams protein, 6 grams carbohydrates, 4.8 milligrams cholesterol, 204 milligrams sodium, 2 grams fiber

Sautéed Radicchio with Shallots and Cannellini Beans
Serves 4

1 head of radicchio, chopped
1 tablespoon olive oil
2 large shallots, sliced
1 clove garlic, thinly sliced
1 (15 ounce) can cannellini beans, rinsed and drained
Salt and pepper, to taste
Optional: pinch of hot red pepper flakes

In a large skillet over medium heat, add the olive oil, shallots and a tiny pinch of salt. Cook 4 to 5 minutes until tender. Add the radicchio and garlic and cook 4 to 5 minutes, tossing several times to wilt. Add the beans, season with salt and pepper (and hot red pepper flakes if desired). Toss to combine and heat through. Serve warm.

Nutrition Info:
150 calories, 4.6 grams fat, .54 grams saturated fat, 7 grams protein, 21 grams carbohydrates, 0 milligrams cholesterol, 196 milligramssodium, 5.5 grams fiber

TELL US: How do you like to serve endive and radicchio?

As you may know, I’m very passionate about living “green,” so I thought I would share a few simple ways you can green up your life — particularly your kitchen — for 2010.

Even if being green is not your thing, these changes can help to save you money, make you healthier and introduce you to some tasty eats. Try one or them all — every little step helps.

1) Join a Community Supported Agriculture (CSA) program, buying club or food co-operative.
Though each program is a bit different, they have similar goals. These programs connect the community with local farms to supply people with seasonal (and often organic) produce and, in turn, members get yummy food, support local farmers and businesses and help decrease gas waste and pollution because your food does have to travel far from farm to plate. It’s a win-win! Prices and commitments vary for each type of programs, so find the one that meets your needs or go in on a membership with friends and family.

2) Eat one locally sourced meal a week.
What does that mean? Well, try to prep a full meal with fresh foods you’ve grown at home, picked up a local farmer’s market or confirmed were from your home state — if not, your local area. According to the book Animal, Vegetable, Miracle, a typical food item in an American meal has traveled an average of 1,500 miles to get to the supermarket and ultimately to your plate. If we ate at least one locally sourced meal a week, we could reduce our country’s demand on our oil supply by 1.1 million barrels a week.

Just a few facts to mull over the next time you go to grab those raspberries in January. Eating local goes hand in hand with buying seasonal foods, which tend to cost less because they are in abundance during their peak and come from nearby. Better still, local produce is packed with nutrients; a plant’s nutrients start to deplete as soon as it’s picked from the plant and starts its long-distance travels. Check out the Food Network Winter Produce Guide for information on produce to look for at your grocery store right now (like that beautiful swiss chard above).

3) Start composting.
“Yard trimmings and food residuals together constitute 26 percent of the U.S. municipal solid waste stream,” according to the United States Environmental Protection Agency. Composting — that is, the act of taking food scraps and letting them break down to biological matter — is not difficult and has huge benefits, such as reducing the use of fertilizers and methane gas production, helping keep plants healthy, saving money and conserving natural resources.

If you want to start at home, you’ll need a few basic tools, including a bucket to collect kitchen food scraps. Many local organizations give out composting buckets (some even collect the compost for you like this local Philadelphia business that I love). For more information on how to get started, visit the Environmental Protection Agency’s website.

5) Eat one meatless meal a week.
You don’t have to be a vegetarian to enjoy a meatless meal and serving one a week can help reduce the reliance on meat and the impact its production has. A recent UN report stated that “a full 18 percent of global warming emissions come from raising chickens, turkeys, pigs and other animals for food.” That’s more than all the vehicles on the road as well as all forms of transport combined (they total 13 percent). Food advocate Michael Pollan has said, “Even one meatless day a week — a meatless Monday, which is what we do in my household. If everybody in America did that, that would be the equivalent of taking 20 million mid-size sedans off the road.”

Meatless meals not only decrease your environmental impact, but they’re good for your health — eating more veggies means you’re upping the vitamins, fiber and antioxidants in your diet and decreasing saturated fat and cholesterol, which can, in turn, decrease our risk of heart disease, obesity and diabetes.

Not convinced? A meatless meal is also a great way to save money and save a few animals in the process. Here are some great recipes — and more info — to get you started.

TELL US: What’s your favorite way to be green?