Archive for the 'Katie's Healthy Bites' Category

I had the pleasure of traveling back to my culinary school stomping grounds last weekend — Providence, Rhode Island. While there, we decided to grab a glass of wine at Al Forno restaurant and, of course, have one of their famous pizzas. With all the fresh summer herbs in season, I’ve been on a serious pesto kick lately, so I was super excited when the waiter announced that night’s “special” pizza was a kale pesto pizza! Yep, pesto made from kale. I love, love, love kale and I especially love pizza — so what could be better? Well, my expectations were blown away. The pizza, of course, was phenomenal, but the kale pesto was the star of the show. Mild and smooth, this was one of the best pestos I’ve ever had and so unique to boot.

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When Healthy Eats’ intern, Karen, mentioned she’d love some tips on how to upgrade her refrigerator staples, I said, “Send me a pic! Stat!” Always obliging, Karen took a snapshot and then gave me the heads up on the usual items she and her roommate keep on hand. Karen’s main comment was that she and her roommate are both recent college graduates — so they’re busy with new (or odd) jobs and have a limited budget and time. Here’s the feedback I gave her from what I saw inside…

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One thing I look forward to every day is my snacks. Some people think too much snacking can lead to weight gain, but the key is nibbling on the right things in the right amounts. Choose wisely and these daily treats can be beneficial, too.

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Beans might get a bad rap, but all rhymes aside, they’re extremely good for you! An excellent source of complex carbs, protein and fiber, beans are also chock full of vitamins and minerals (calcium, potassium, B6 and folate to name a few), and go great in many dishes. Here are a couple summer recipes to try.

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These kale chips are crunchy, light, and melt in your mouth. They’re a tasty alternative to traditional chips, and a yummy way to incorporate more greens into your family’s diet. Plus, kale is packed with vitamins A and C, fiber and antioxidants! My hubby is always asking me to make these, and they’ve been a big hit with kids, too.

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Most folks call quinoa (pronounced “keen-whah”) a grain, but it’s actually a seed — one that originated thousands of years ago in the Andes Mountains. Dubbed “the gold of the Incas,” it’s treasured because of it’s nutritive value (more protein than any other grain or seed!). I love it for its yummy nutty flavor.

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Nothing beats sitting in my backyard and enjoying the warm summer air, the view of my garden and, of course, aromas from the grill. Burgers are a favorite at my house, but we tend to steer clear of your run-of-the-mill beef burger, which (though loaded with iron) contains a good amount of saturated fat and cholesterol.

We’re all about building better burgers, and believe me, there are a ton of tasty options beyond just beef. Did you know buffalo or bison meat has less cholesterol than chicken? Bison burgers have just as much flavor as regular beef burgers and, best of all, they taste the same! Turkey burgers, salmon burgers and veggie burgers are also high on my list of non-beef options. Serve them up on a crispy English muffin topped with all your favorite fixins (hold the mayo), and you have a hearty burger for your next cookout.

Here are my tried-and-true bison, turkey and veggie burger recipes.

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You can’t go wrong with cool, sweet drinks on those dog days. Last week, I shared two classics: Berry Spritzer and Refrigerator Tea. Here’s another favorite to toast summer’s arrival. Made from two fruits that are coming into season, this “slush” is perfect for a party (you’ll want to up the portions) or an afternoon snack with the family.

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When it comes to healthy foods, yogurt makes most folks’ favorite lists. It’s a great source of calcium, good for a healthy snack or a star ingredient in many dishes all around the world. I was disappointed to see my market was stocking its cold case with yogurts filled with artificial sweeteners or sugar. Then, in the sea of fake ingredients and sugar overload, Greek yogurt appeared!

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Green living has gotten tons of attention in recent years — and I think that’s great. I’m always praising the benefits of local, fresh foods to my friends and clients. Here some tips I follow to make my own smarter food choices.

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