Brynn McDowell – Food & Nutrition Magazine

Summer Peach and Ricotta Grilled Pizza

Brynn McDowell — Fri, 27 May 2022 14:35:02 +0000

Servings: 4
Serving size: 2 slices
Prep time: 10 minutes
Cooking time: 5 minutes

Ingredients

1 ready-made pizza crust
1 teaspoon olive oil
1 cup part-skim ricotta cheese
1 medium peach, pitted and thinly sliced
2 tablespoons shelled pistachios, chopped
1 tablespoon fresh basil, chopped
1 tablespoon regular or hot honey

Instructions

Preheat grill to medium. Drizzle both sides pizza crust with olive oil. Once the grill is warm, add crust and cook until golden brown and lightly charred, about 2 to 3 minutes per side.
Remove crust from grill and allow to cool slightly. Use a spoon to spread ricotta cheese on top of the crust. Add peaches, pistachios and basil. Drizzle with honey and cut into slices to serve.

NUTRITION PER SERVING: 244 calories, 9g total fat, 4g saturated fat, 19mg cholesterol, 269mg sodium, 30g carbohydrate, 1g fiber, 8g sugar, 11g protein, NA potassium, NA phosphorus

Reliable nutrition information not available for the assumed 8-inch pizza crust.

Easily Create Bubbly Beverages at Home

Brynn McDowell — Tue, 22 Feb 2022 11:00:22 +0000

Product Reviewed: Drinkmate Countertop Sparkling Water and Soda Maker

I am constantly buying new flavors of sparkling water and love having a variety of choices in the fridge. However, I don’t love storing all the cans and filling up the recycling bin once they are empty. That’s why I was so excited to try the Drinkmate Countertop Sparkling Water and Soda Maker.

This at-home, carbonated beverage machine lets you turn any cold beverage into a sparkling drink. Using recyclable CO₂ canisters, you can easily add a little bubble to a variety of drinks such as water, juice, coffee, tea and even cocktails.

When I first received the product and took it out of the box, I was pleasantly surprised at how narrow the appliance is, making it great for counters where space is limited. The machine comes in a variety of colors and has a simple design, so it would fit in well with different kitchen décor styles. My only issue is that it is so tall that it just barley fits under the cabinets above my kitchen counter. To press the button for carbonation, located on top of the machine, I have to slide the machine out from under the cabinet. It’s not a huge issue but something to consider.

The only assembly required is attaching the CO₂ cannister into the back of the machine. I was a little intimidated at first, worrying I was going to install it wrong. However, the instruction book is very easy to understand and it was simple to put together. Using the machine is so easy that my kids can now safely make their own carbonated water without my help. You simply fill up the Drinkmate bottle with whatever beverage you want to carbonate, attach the lid, slide it into the base and press a button.

My family and I have thoroughly tested this Drinkmate product and are extremely happy with the variety of uses. It differs from similar appliances because you can carbonate any cold beverage — not just water. We’ve made sparking juice, tea and even cocktails. One of my favorite uses is creating flavored water combinations. I fill up jars with ingredients such as lemon and mint, grapefruit and basil or blackberry and cucumber. After letting it steep overnight, I simply pour the fruit-infused water into the Drinkmate bottle, slide it into the countertop machine and create a delicious, refreshing bottle of sparkling flavored water in less than a minute. It’s been a great way to save money by cutting down on canned flavored water we used to purchase at the store.

The Drinkmate Countertop Sparkling Water and Soda Maker would be great for anyone looking to cut down on drinking soda. I also would recommend this appliance to family, friends or even clients. It’s easy to use, works well, doesn’t take up much countertop space and is family friendly. It would make a great gift as well.

The company even offers a great CO₂ cannister recycling program. If you send back two empty CO₂ bottles, they’ll give you a credit off your next CO₂ cannister purchase. The bottles are reasonably priced and are designed to make 60 liters of carbonated beverage, which is approximately 250 cups.

The Easiest Shrimp Tacos with Sesame Slaw

Brynn McDowell — Wed, 12 Jan 2022 11:00:02 +0000

At our house tacos is one of those meals that are in heavy rotation because they are easy, quick and everyone likes them. It’s not always an easy task to check all three of those boxes.

In an effort to mix it up every so often, these shrimp tacos were made one weeknight based on some items I had leftover in the fridge. They came out so good that we had them again the following night. And then again the week after. And then again. You get the idea. Now, weeknight meals have never been easier thanks to these flavorful shrimp tacos served with a quick and simple sesame slaw.

The Easiest Shrimp Tacos with Sesame Slaw

Serves 4

Ingredients:

1-pound frozen shrimp, raw, peeled, deveined

For the Slaw:

12- or 14-ounce bag shredded cabbage and carrots (or buy shredded cabbage and shredded carrots and combine)
3 scallions, sliced (both green and white parts)
2 tablespoons liquid aminos (or soy sauce)
1 tablespoon lime juice
1 tablespoon sesame oil
1 tablespoon rice wine vinegar
½ tablespoon hot honey
Salt to taste

For Shrimp Seasoning:

1 tablespoon olive oil
1 teaspoon garlic powder
¼ teaspoon salt
¼ teaspoon pepper

For the Toppings:

½ tablespoon sriracha (or hot sauce of your choice)
¼ cup plain Greek yogurt
2 tablespoon cilantro, chopped
1 teaspoon sesame Seeds
1 avocado, diced
4 to 6 small tortillas (flour or corn)

Instructions:

Thaw the shrimp either under running water or overnight in the fridge.

In a medium bowl, combine the shredded cabbage and carrots with the diced scallions.

In a small bowl or cup, combine whisk together the liquid aminos or soy sauce, lime juice, sesame oil, rice wine vinegar and hot honey. Taste and add a pinch of salt if needed. Set aside for now

In a large skillet over medium high heat, add 1 tablespoon of olive oil. Once warm, add the shrimp, salt, pepper and garlic powder. Stir to mix and then cook for about 4 minutes on each side, until shrimp is fully cooked and no longer translucent in color.

In a small bowl, quickly combine the sriracha and Greek yogurt. Place some sesame slaw on each tortilla, top with shrimp and then garnish with cilantro, sesame seeds and avocado. Lightly drizzle with a bit of the sriracha Greek yogurt sauce.

Warm and Hearty Cinnamon Apple Baked Oatmeal

Brynn McDowell — Wed, 17 Nov 2021 11:00:14 +0000

Did anyone else grow up living off packages of instant oatmeal? The kind you ripped open, added to a bowl with water and microwaved for about a minute. My sisters and I loved them. My mom would buy the variety pack and the Maple & Brown Sugar flavor always was the first chosen. Apple and Cinnamon was second and then before you knew it, all that was left was plain (yuck).

It is definitely a convenient breakfast but contains about 12 grams of added sugars. This oven baked oatmeal recipe was designed to mimic those yummy flavors while trying to reduce the amount of added sugars. Sure, it takes a bit longer to prepare (since it has to bake in the oven), but it can be made in advance and just reheat in the morning for a delicious breakfast.

Cinnamon Apple Baked Oatmeal

Serves 6

Ingredients:

2 ½ cups Rolled Oats (gluten free)
1 tablespoon chia seeds
3 tablespoon sugar
1 teaspoon cinnamon
¼ teaspoon nutmeg
1 teaspoon baking powder
1 ½ cups milk
2 eggs
1 teaspoon vanilla extract
½ cup unsweetened applesauce
¼ cup olive oil
1 cups apples, peeled and diced
¼ cup almonds, chopped

Instructions:

Preheat oven to 375°F and spray a baking dish with cooking spray (either a 9-inch by 9-inch or a 7-inch by 11-inch dish would work best).

In a large mixing bowl, combine the wet ingredients: milk, eggs, vanilla, applesauce and olive oil. Mix until well combined.

Slowly add the dry ingredients to the mixing bowl: oats, chia seeds, sugar, cinnamon, nutmeg, salt and baking powder. Stir until everything is well combined.

Carefully fold in the diced apples and chopped almonds.

Pour the oatmeal into your prepared baking dish and place in the middle rack in the oven. Bake for 20-25 minutes, until majority of liquid has evaporated, and oatmeal has set. See additional notes below.

Allow to cool slightly before serving. Oatmeal can be stored for 3-5 days in fridge and reheated in microwave. We like serving with dollop of Greek yogurt.

Recipe notes:

If you like your oatmeal a little moister, then consider cooking for 5 minutes less. If you like it drier, then you may need to add 2-3 minutes.

Light and Fresh Farmers Market Meals

Brynn McDowell — Fri, 20 Aug 2021 10:00:41 +0000

The Farmers Market can be very overwhelming. There are so many great, fresh and delicious finds. Booth after booth of crisp, green lettuce or ripe, juicy peaches. It’s easy to get swept up in the great price and tasty ingredients. However, we (me and my family) often find ourselves returning home with an assortment of fruits and vegetables, trying to figure out what to do with them.

Here are some of my favorite tips for navigating the farmers market that I got from reading Taste of Home:

Bring small bills (like dollar bills) so vendors don’t have to break your $20s
Take a lap and look at all the booths before circling back to the items that caught your eye
Talk to the farmers and get their suggestions, they are a great resource

Tips for Putting Together a Meal

We were recently invited to attend an outdoor concert with friends — a picnic style meal was encouraged. It just so happened that our local farmers market was taking place the day before the concert, so we thought it would be fun to create our picnic using items purchased there (plus a few we already had at home).

Before heading out, we sat down and loosely planned what we needed to pick up. This can help a lot with making smart purchases and avoiding buying too little or too much. It helps to have an idea of what you are looking for before going.

Our Farmers Market Process

This advice will vary slightly depending on the size of your farmers market, time of year, etc. These are just suggestions and examples of how we put together our meal idea:

Loosely plan out what kind of meal you’ll want. For example, we knew we wanted some type of charcuterie board with lots of fresh fruit and veggies, a dip, crackers and some cheese.

We kept our list vague so that we could find what fruits and veggies looked the best, best price, ripest, etc. If you are too specific and pre-decide that you want peaches then you might miss some amazing plums, berries or melons.

For this meal, we needed to ensure we bought a good variety but everything in smaller amounts. This helps prevent food waste and also not having to spend too much on large quantities. For example, we found some beautiful berries and were able to mix and match between the varieties instead of having to buy three separate containers of strawberries, raspberries and blackberries.

For a more balanced meal (i.e. not just fruits and veggies), we also were on the lookout for other types of picnic style foods at the farmers market. We found a great selection of homemade hummus, fresh salsa, olive medleys, fresh baked bread and cheeses. There are typically also lots of great booths selling homemade pastries, fresh caught fish and other great additions to a summer meal.

Use what you find for recipe inspiration. One booth had the most beautiful tomatoes and the booth next to that sold fresh mozzarella. We had basil growing in our garden so we decided a caprese salad would be fantastic.

Pro Tip – Find out what produce is in season before hitting up the farmers market.

Photo by Brynn McDowell

In the end, this is what we ended up bringing to our outdoor concert. The majority was purchased from the farmers market the day before. It was perfect. Side note: we also brought half of sandwich for each of our kids since they aren’t big on hummus, olives or caprese. They did chow down on the fruit and cheese board, though. No one went hungry and there were hardly any leftovers brought home.

Items in bold were our purchases at the farmers market:

Caprese Salad – fresh tomatoes, mozzarella, and basil drizzled with olive oil, balsamic vinegar and salt/pepper (cheese and tomatoes from the farmers market)
Artichoke and Garlic Hummus with Homemade Pita Chips (from the farmers market)
Sliced Gouda and Crackers (already had at home)
Cubed Cheddar Cheese (from the farmers market)
Sliced Carrots and Persian Cucumbers to dip into hummus (both from farmers market)
Watermelon (from the farmers market)
Strawberries, Raspberries, and Blackberries (from the farmers market)
Salami (already had at home)
Assorted Olives (from the farmers market)

Hand Mixer Saves Sore Arms One Dough at a Time

Brynn McDowell — Mon, 24 May 2021 10:00:30 +0000

Product reviewed: Black + Decker Helix Performance Premium Hand Mixer

I recently discovered that the hand mixer I have in my kitchen is the one my mother gave me 18 years ago when I moved out. It was a hand-me-down that she gave me when she bought a new one. It’s been used so much that the two fastest speeds don’t even work. Needless to say, when the opportunity came up to test and review the Black + Decker Helix Performance Premium Hand Mixer, I was up for the task.

This hand mixer comes with two nylon beaters, plus two additional attachments: a set of dough hooks and a wire whisk. One of my favorite features is the handy storage case that everything easily fits into for compact storage.

I was pleased to find that the mixer comes ready to use, right out of the box. The only “assembly” required is snapping in the mixer attachment you want to use. Since my ancient hand mixer only had a set of metal beaters, I was glad to find this product came with a handy instruction booklet that shows examples of how best to use each attachment.

I used each of the three attachments for different recipes and found them all easy to use. The lightweight nylon beaters are easy to attach and detach from the hand mixer, and they worked well for mixing cake batter. It’s easy to change speeds, and there aren’t a lot of extra buttons to press, making it very user-friendly.

The dough hook attachments worked really well when making cooking dough. My old mixer used to struggle through cookie dough, and I would constantly have to stop the mixer and unclog the beaters. These dough hook attachments had no trouble with the thick dough, and I didn’t have to stop and clean them at all. I will say that the dough hook attachment is not made for mixing a thinner batter; when I was making cookies, I had to start with the nylon beaters and switch halfway through to the dough hooks after incorporating the flour, which made the dough thick. It didn’t take long to switch, but it is an additional step. However, when making bread or pizza dough from scratch, this dough hook attachment would save a lot of kneading time.

The wire whisk attachment is a fun addition and made the process of making homemade whipping cream a breeze — so much easier than getting sore arms from whisking by hand. All the removable attachments are dishwasher-safe and, once cleaned, everything fits easily into the storage case with a snap-on cover. No more digging through drawers looking for a rogue beater. It’s compact and fits easily in a kitchen cabinet or on a pantry shelf. I would definitely recommend this product to anyone in the market for a new hand mixer.

How to Make Amazing Sautéed Garlic Mushrooms

Brynn McDowell — Fri, 19 Feb 2021 11:00:19 +0000

These delicious, sautéed garlic mushrooms are inspired by an appetizer from one of our favorite restaurants that is seriously drool-worthy. Flavored with lots of fresh garlic, herbs and a bit of white wine, they are a simple vegetarian side dish that go with just about any meal.

A Simple Side Dish Using Mushrooms

There are many times while meal planning that I simply write “chicken” or “a vegetable to go with fish” on my list. That way when I go to the store, I can choose what looks good or is on sale.

That’s when having an arsenal of simple side dish recipes comes in handy. Don’t get me wrong, sometimes it’s nothing more than just steaming some pre-chopped broccoli or tossing some baby carrots on a plate.

However, I truly consider myself a “sides” kind of gal — meaning I’ll choose an entrée at a restaurant based on the side dishes served with it. Sometimes I’ll just order a bunch of side dishes and skip the entrée all together. What can I say, I’m wild.

Mushrooms are one of my favorite ingredients to use in the kitchen. I love the flavor, texture and heartiness that they add to a dish. This recipe uses mushrooms to create a healthy, simple side dish that goes with a variety of meals.

Adding Flavor with Garlic and Herbs

One of the secrets to really great sautéed mushrooms is adding lots of bold flavors. In this case — fresh garlic and thyme. Mushrooms are so versatile though and you could add so many other flavor combinations like shallot, rosemary, red pepper, oregano, basil, etc.

We also add a little dry white wine to deglaze the pan and add even more flavor. This step is optional or you could substitute in a little vegetable broth instead.

Cooking Tips for these Sautéed Mushrooms

Mushrooms can be a little tricky to cook if you’ve never prepared them before. Undercook them and they are very chewy and tough (depending on the variety). Overcook them and they become soggy little fungi. Finding that sweet spot is simple though once you learn how to cook them.

Use a Variety of Mushrooms (if possible)

This isn’t a must, but we love the different shapes, textures and flavors of a variety of mushrooms. If you do use a variety of mushrooms, just realize that they will all sauté at a slightly different rate. If you have larger mushrooms that you plan on serving whole or just roughly chopped, you may want to add them to the pan first before adding your smaller varieties or diced versions.

However, button mushrooms or baby portobello mushrooms work equally as great in this recipe. Trust us, we’ve had it with almost every mushroom under the sun and all taste great. You could even leave some whole and slice others for a variety of sizes.

Liquid and Fat is Required

Mushrooms will absorb liquids very quickly, so you’ll probably need more fat/oil than you think. Traditionally, we would cook these mushrooms in a combination of butter and olive oil. However, we tried to make this a bit more Mediterranean diet friendly and replaced the butter with just extra virgin olive oil. It worked, but we had to keep an eye on them while cooking and found ourselves adding a few extra drizzles of oil to keep them from drying out.

We also used a bit of dry white wine for flavor and extra cooking liquid. We didn’t want to steam the mushrooms by adding too much wine, so just a bit in a hot pan will help the wine cook off quickly.

Keep an Eye on the Heat

You want to sauté these garlic mushrooms over medium-high heat. If you cook them too low, they’ll just simmer and steam in their own juices. But if you cook them too high, all your liquid will burn off and the mushrooms will get too crispy.

We prefer to add the olive oil to a cold pan so it can warm up as the pan warms up. This also helps control the cooking speed the garlic, so it doesn’t burn. Be sure to occasionally stir your mushrooms to prevent uneven cooking or sticking to the bottom, but don’t over stir or you won’t get any nice color on their surface.

Sautéed Garlic Mushrooms

Serves 4

Ingredients:

12 to 16 ounces fresh mushrooms (preferably assorted varieties but you can use your favorite type)
4 to 5 tablespoons extra virgin olive oil
3 to 5 cloves garlic, minced (depending on how garlicky you want it)
1 tablespoon dried thyme
1 teaspoon black pepper
¼ cup dry white wine
Fresh thyme for garnish (optional)

Instructions:

Heat 2 tablespoons of olive oil and minced garlic in a large skillet over medium heat. Stir constantly to prevent garlic from burning. Once garlic is fragrant (about 45 to 60 seconds), add the mushrooms and dried thyme. Increase the heat slightly to medium-high, drizzle with another tablespoon of olive oil and sauté the mushrooms for about 5 to 8 minutes, stirring occasionally. [Note: Keep an eye on the pan and add more olive oil (about 1 tablespoon at a time) as the mushrooms absorb the liquid. If you pan is dry, the mushrooms will stick and burn. Add it slowly though as you don’t want to over saturate your mushrooms.]

Once your mushrooms begin to soften, add black pepper and stir to combine. Sauté for an additional 1 to 2 minutes. Add white wine (be sure heat is at medium-high) and allow to cook for an additional 3 to 5 minutes, until white wine is reduced by about half.

Remove from heat and serve immediately. Garnish with fresh thyme if desired.

Warm and Creamy Baked Cheese—Yes Please!

Brynn McDowell — Mon, 25 Jan 2021 11:00:12 +0000

Product reviewed: Emile Henry Cheese Baker

There are very few things I love in life more than cheese. Melted cheese, sliced cheese, shredded cheese… you name it, I love it. I especially love cheesy dips. That’s why I was very excited to review the Emile Henry Cheese Baker.

With a ceramic dish and matching lid, the cheese baker is designed for preparing and serving warm cheese-based dishes and appetizers, such as fondue or baked brie. It is made in France from a natural clay that conducts and retains heat. To use the baker, simply place ingredients in the dish, cover with the lid and place it in the oven to bake. You can serve straight from the dish.

Right off the bat, I liked that this cheese baker isn’t large or bulky; it is compact, making it easy to store in a cabinet or drawer. There aren’t any attachments, either. It’s simply the ceramic dish and matching lid, meaning nothing to assemble and no small parts to lose.

I immediately put this cheese baker to the test, trying out two recipes from the booklet that comes with the product: Honey & Walnut Baked Brie and Lemon & Fresh Herb Baked Ricotta Dip. It was delightfully simple to use, but I did have a little trouble removing the dish from the oven. The outside of the cheese baker gets quite warm and the dish can be a bit slippery when trying to maneuver in and out of the oven. I also found that it’s nearly impossible to remove the lid with oven mitts on your hands. However, I did have better luck when using a thick kitchen towel to carry the dish and remove the lid.

Both recipes turned out wonderful and stayed warm for a long time in the ceramic dish. The cheese baker also is great for making smaller portions of your favorite warm cheese recipes. It fits a single wheel of brie or just enough cheese fondue for two or three people to enjoy.

As someone who despises doing dishes, I loved that this product allows recipes to be both baked and served in the same dish. No need to transfer the end product to a serving bowl. The cheese baker also is easy to clean and dishwasher safe.

I would highly recommend this product to anyone who loves warm cheese dishes, hosts small gatherings (taking all COVID-19 precautions) and is looking for a functional yet stylish dish that doesn’t require a lot of storage space.

Grilled Peaches with Ice Cream, Honey and Thyme

Brynn McDowell — Wed, 15 Jul 2020 10:00:40 +0000

Peaches are one of my favorite summer fruits. They hold up really well when grilled and the slightly smoky flavor that grilling gives them is out of this world.

Having fruit for dessert is also a great way to incorporate a more Mediterranean-inspired diet into your lifestyle. The natural sweetness satisfies any sweet tooth, especially in summer when fresh fruit is so plentiful.

This dessert is so simple but elevated enough to wow your friends at the same time.

Grilled Peaches with Ice Cream, Honey and Thyme

Servings: 6
Serving Size: ½ peach with scoop of ice cream, drizzle of honey and pinch of thyme

Ingredients

3 peaches, halved and pits removed
Cooking Spray or olive oil
6 scoops vanilla ice cream
1 tbsp honey
1 tbsp fresh thyme chopped

Instructions

After halving the peaches, lightly spray a grill pan and heat to medium-high heat.
Add peach halves, cut side down and grill until slightly charred, about 4 to 5 minutes.
Remove from heat and allow to cool slightly.
To serve, place a scoop of vanilla ice cream in the center of each peach half, then lightly drizzle with honey and top with a pinch of fresh thyme.

Goat Cheese-Stuffed Dates

Brynn McDowell — Wed, 30 Oct 2019 13:19:05 +0000

Dates are stuffed with a blend of creamy goat cheese, fresh herbs and tangy pomegranate arils for a sweet and savory appetizer.

SERVINGS: 6
SERVING SIZE: 3 stuffed date halves (30 grams)
PREP TIME: 10 minutes

Ingredients

5 ounces goat cheese, room temperature
2 tablespoons fresh rosemary, stem removed, chopped
3 tablespoons pomegranate arils
¼ teaspoon black pepper
9 medjool dates
2 tablespoons unsalted shelled pistachios, chopped

Instructions

In a small mixing bowl, combine goat cheese, rosemary, pomegranate arils and black pepper.
Use a fork to mix well, then set aside.
Cut each date in half lengthwise and remove the pit.
Place a heaping teaspoon of goat cheese mixture in each date half.
Place stuffed date halves on a serving platter and sprinkle with chopped pistachios.

Cooking note: If not serving immediately, store in refrigerator but allow to soften at room temperature 5 to 10 minutes before serving.

NUTRITION PER SERVING: 159 calories, 6g total fat, 4g saturated fat, 11mg cholesterol, 108mg sodium, 23g carbohydrate, 3g fiber, 20g sugar, 5g protein, 247mg potassium, 91mg phosphorus

How to Start the Mediterranean Diet

Brynn McDowell — Wed, 11 Sep 2019 10:00:54 +0000

You may have heard about all the health benefits associated with the Mediterranean diet and maybe you’re ready to give it a try to see if it’s a right fit for you. But how do you start?

One of the best parts of the Mediterranean diet is that the focus is more on adding healthy ingredients to your diet and meals instead of eliminating certain food groups. The key to setting yourself up for success with this way of life is making small changes. You must find what works best for you and make it your own.

There are no hard fast “rules” with this way of life. There are guiding principles that lay out areas to focus on, but the specifics are meant to be customized to your individual lifestyle.

Here are my simple tips for going Mediterranean

Slowly increase your fruit and vegetable intake each day

Add fresh fruits and vegetables to each meal.
Consider using fresh fruit as a dessert in place of cakes or pies.
Try going vegetarian one day each week to incorporate more vegetables into your meals.

Enjoy fish at least two times a week

Fatty fish like mackerel, trout, sardines and salmon are rich sources of omega 3 fatty acids and staples in the Mediterranean style diet.
Try replacing a poultry or pasta dish each week with a new fish-centered recipe.

Focus on heart healthy fat sources like olives, nuts, seeds and olive oil

Cook with olive or avocado oil in place of butter
Add nuts and seeds to salads, pastas and meals for increased protein and heart healthy fats.
For example, try pistachios in place of breadcrumbs on baked chicken or walnut baked cod one night for dinner (it’s delicious).

Use fresh herbs and spices for flavor

The Mediterranean style diet includes recipes that are full of flavor thanks to herbs like dill, oregano, parsley and basil.
Try making a vinaigrette with fresh herbs for salads.
Marinade chicken or steak in a hearty healthy, herb-based marinade like olive oil, thyme and rosemary.
A little lemon and fresh herbs go a long way to season things like chicken, fish and pasta.

Make Food Something to Enjoy

Throw a Mediterranean-inspired dinner party and invite friends over to enjoy all the flavors and food.
Don’t concentrate on calories, just enjoy food and sharing it with family and friends.

Get Active

Make daily physical activity part of your lifestyle – take an evening walk, try a new fitness class, sign up for a fitness related event, start a challenge with friends.
Find something you love to do and make it feel less like a chore and more like a fun hobby.

Silicone Ice Cube Tray: the Kitchen Tool You Didn’t Know You Needed

Brynn McDowell — Tue, 21 Aug 2018 09:00:54 +0000

Product reviewed: GoodCook Prep & Freeze Ice Cube Trays

Silicone ice cube trays are a type of kitchen gadget you don’t realize is important until you run out of ice or accidentally crack a plastic tray while struggling to release a single cube.

I wasn’t even aware that my ice cube trays were “old school” until I was introduced to a set of GoodCook Prep & Freeze Ice Cube Trays.

These ice cube trays are silicone-based, making them flexible and easy to twist. You can easily release all the cubes at once with a single twist of the tray or just conveniently slide out a single cube. Every time I went to release an ice cube, I was amazed at how easily it slid out. It was so simple.

Each tray comes with a lid, which is convenient for two main reasons — one, it eliminates freezer burn on top of your cubes and, more importantly, it allows the trays to be stackable. This was a big selling point for me since freezer space is a hot commodity in my house.

Each cube in the tray measures two ounces, which makes them handy to use for things other than just ice. You can freeze broth to use later in soups or even freeze homemade baby food.

I will say that these ice cubes won’t fit into all glasses. The two-ounce ice cube was too wide to fit into the opening on my tall, skinny highball glasses. However, I loved using them in pitchers of water after I had made some ice cubes with chopped lemons and strawberries.

If you are tired of wrestling with your plastic ice cube trays, then these silicone-based trays will become the kitchen tool you never knew you needed until now.

Watermelon Panzanella Salad

Brynn McDowell — Wed, 27 Jun 2018 09:00:58 +0000

As the weather gets warmer, the last thing I want to do when making dinner is turn on the oven. You feel me? Instead, I find myself gravitating toward grilling outside or making refreshing salads in the dog days of summer.

This Watermelon Panzanella Salad recipe is one of my favorite to make because:

It’s so easy, ready in less than 10 minutes.
The flavors are so fresh and light that it’s perfect in the summer.
My kids love it.
It utilizes stale bread you have lying around.

I also love that making this salad a little in advance only improves the flavor! Lightly toasting the bread, instead of creating a crunchy crouton, allows the juices from the watermelon and olive oil to absorb into the bread and creates such a great flavor. I also love topping it with fresh mint or basil. So much summer goodness in one bowl!

Nutritional Benefit

Adding fruit to your recipes is also a great way to create a lot of flavor without adding heavy ingredients. Fresh fruit adds such a great dimension to many dishes and great nutritional benefits to your meals. Many fruits are high in antioxidants and can help prevent cancer and heart disease.

The panzanella salad recipe is easily customizable, too, which is something I look for in a recipe that I find myself making more than once. Last summer, I made a Cantaloupe Panzanella Salad that uses the same general technique. You could also skip the fruit altogether and replace with vine-ripened tomatoes. So many options to make it your own.

Watermelon Panzanella Salad

Serves 4

This is the perfect refreshing summer recipe. Crisp arugula combined with juicy watermelon and toasted bread for the ultimate salad.

Ingredients

For the toasted bread

4 slices crusty italian bread, cut into cubes or torn into small pieces
1-2 tbsp olive oil
fresh ground pepper

For the salad

4 cups arugula
½ red onion, thinly sliced
1 cup watermelon, cubed
¼ cup crumbled feta cheese

For the dressing

¼ cup olive oil
juice of ½ lemon
salt & pepper, to taste
Optional – fresh mint or basil, chopped

Instructions

Preheat oven to 425° F.
Lay the cubed bread on a baking sheet in a single layer.
Drizzle with 1-2 tbsp olive oil and fresh ground pepper.
Bake in oven for 5-7 minutes, until bread is golden brown and just lightly toasted.
Remove from oven and let cool completely.
Assemble the salad by topping arugula with sliced onion, watermelon, feta cheese and toasted bread. Top with dressing ingredients and lightly toss together salad. Top with fresh herbs if desired.

Strawberry Bellini Prosecco Pops

Brynn McDowell — Wed, 20 Jun 2018 09:00:10 +0000

I’ve been seeing prosecco popsicles all over the internet recently and immediately was drawn to the idea of a frozen champagne popsicle. Last summer I was hooked on making healthy popsicles for the kids (and adults alike). I’ve definitely stepped up my game though with these adult-friendly Strawberry Bellini Prosecco Pops.

Strawberry Bellini Prosecco Pops — How To

To create the strawberry puree, I placed fresh strawberries in the food processor and blended until smooth. I wanted to strain some of the seeds out, so I poured the puree through a fine mesh strainer before adding to the popsicle molds.

We like our bellinis heavy on the sparkling wine in our house, so I only added about 1 tablespoon of strawberry puree for each popsicle. If you want your popsicles heavy on the strawberry flavor, I would add more. To make it extra special, I also added a fresh strawberry slice to each popsicle mold before freezing.

Slowly add the prosecco (or Champagne) and fill each mold ²⁄₃ of the way. You want to leave about ¹⁄₃ of space in each popsicle mold as the popsicle will expand a bit once it freezes due to the bubbles.

It took about 5 hours for the popsicles to completely freeze. I checked them after 3 hours and they were still a little soft in the center. They were actually a little slushy-like, which I didn’t mind at all.

Strawberry Bellini Prosecco Pops

Serves: 8 popsicles

Bubbly and refreshing Strawberry Bellini Prosecco Pops make the perfect adult summer treat.

Ingredients

½ bottle Prosecco (or champagne)
1 cup fresh strawberries

Instructions

Place strawberries in food processor and puree until smooth.
Strain out seeds through fine mesh strainer.
Place 1-2 tbsp puree in each popsicle mold.
Fill each popsicle mold ⅔ of the way full with prosecco.
Place in freezer for about 5 hours to set.

Quinoa and Fresh Herb Salad

Brynn McDowell — Mon, 26 Mar 2018 09:00:57 +0000

Sometimes there is nothing more satisfying than a simple salad that is easy to put together and made with fresh ingredients.

This Quinoa and Fresh Herb Salad is light, full of fresh and vibrant flavors and just so simple. It’s one of those dishes where you just feel healthier after eating it. Plus it’s a tasty way to get your daily greens in without feeling like you are chomping on a big bowl of lettuce.

Let the Flavors Mingle

Since the ingredients are so simple, the trick is to really let this salad sit in the fridge after adding the dressing to marinate for a bit and let all that fresh lime and spices work their magic. I used kale leaves because they are hearty enough to stand up to the lime dressing without getting soggy. There are not many things in life that I can’t stand more than soggy lettuce … yuck.

To add even more flavor, try cooking your quinoa using vegetable stock instead of water. A simple trick that can make a big difference.

Quinoa and Fresh Herb Salad

Serves 2

Ingredients

1 cup quinoa
2 cups vegetable stock
1 cup kale, chopped
¼ cup fresh parsley, chopped
¼ cup cilantro, chopped
2 scallions, thinly sliced
zest of 1 lime
juice of 1 lime
¼ cup avocado oil (or olive oil if you prefer)
1 tsp salt
¼ tsp cayenne
¼ tsp red pepper flakes
1 avocado, diced
¼ cup sunflower seeds

Instructions

Prepare the quinoa (using vegetable stock in place of water), according to the package instructions.
Set aside to cool slightly
In a large bowl, combine kale, parsley, cilantro, scallions and cooked quinoa
In a small bowl, combine lime zest, lime juice, salt, pepper, cayenne and red pepper flakes.
Slowly drizzle in avocado oil and stir to combine dressing.
Pour dressing over salad and mix well.
Place in refrigerator for 30 minutes to 1 hour to allow flavors to marinate.
Remove from fridge and garnish with sunflower seeds and diced avocado.
Enjoy!

Citrus Vinaigrette

Brynn McDowell — Wed, 07 Feb 2018 10:00:52 +0000

Winter citrus is in season and my husband’s lovely grandmother gifted us with a whole bag of delicious oranges from her tree recently.

In addition to enjoying fresh-squeezed orange juice and eating endless amounts of orange wedges, this citrus vinaigrette has become quite popular at meal time. It’s the perfect complement to leafy green salads and roasted vegetables.

Making the citrus vinaigrette is simple — combine minced shallot, olive oil, fresh squeezed orange juice (I used a combo of navel and Cara Cara oranges), lemon juice, white wine vinegar, salt and pepper. Shake well to combine and you have yourself a delicious dressing.

I like to make a double batch and have it on hand all week long to jazz up veggies!

Last week we had a delicious roasted beets with orange slices dish that we drizzled with citrus vinaigrette and topped with fresh chopped parsley. So simple but tasty!

Citrus Vinaigrette

Makes 1 ½ cups

Ingredients

3 tbsp fresh orange juice
2 tbsp fresh lemon juice
1 small shallot, diced
1 cup olive oil
¼ cup white wine vinegar
salt and pepper, to taste

Instructions

Place all the ingredients in a jar and shake well to combine.
Season with salt and pepper as needed.

Tips and Tricks for Better Self-Care

Brynn McDowell — Mon, 22 May 2017 23:05:15 +0000

Often, it can feel like there is so much to get done each day that we don’t have time to take care of ourselves. This leads to prioritizing our schedules so that we put ourselves last. While we often feel selfish for carving out time for ourselves, the benefits of self-care are many. They include:

More energy to devote to work, family and life
A positive outlook and happiness that spreads to other areas in your life
Better health and less stress

Instead of feeling guilty about self-care, write down a list of reasons why it’s important. Sit down and really examine your schedule each week. Find time for yourself by trying one or more of these tips and tricks I use to make self-care a habit:

Get up 30 Minutes Earlier for “Me Time”

Move the alarm across the room if needed so that you’ll have to get out of bed.
Decide the night before what you want to do with your 30 minutes. You could exercise, drink a cup of tea, journal, go for a walk, etc.

Pencil Yourself into Your Schedule

Literally add yourself into your calendar.
Find at least 15 minutes each day during which you can take a short break to do something for yourself.

Multi-task

Take a walk while on a conference for some exercise and fresh air.
Skip a shower and decide on a quick, relaxing bath instead.
Listen to a podcast or audio book while cooking dinner.
Do something that combines family time with exercise or stress relief.

Ask for Help

Don’t be afraid to ask family and friends for their assistance. They are often happy to help, especially if you reciprocate.
Ask a spouse, partner or kids to clean up after dinner so you can slip away to read for 20 minutes.
Ask co-workers to help at work with a specific task.

Eliminate Unimportant Tasks

Sit down and look at your daily tasks — there is probably at least one thing each week you can eliminate.
Prioritize your to-do list, putting the most important tasks at the top. Once finished, look at the items at the very bottom and seriously analyze if you can eliminate those from your week.
Don’t be afraid to politely decline invites that are causing you stress. Remember, people don’t want to force attendees to attend their functions — more than likely they will understand.

People make time for the things that are important to them in life. When you get into the mindset that personal wellness is a priority, you’ll find the time to take care of yourself.

5 Steps to Building the Perfect Super Lunch Salad

Brynn McDowell — Wed, 27 Jul 2016 21:33:43 +0000

Making your own salad can be a great way to boost the nutrition and flavor in your day. Use these tips to make a healthy, filling and flavorful salad for lunch.

Start with a Strong Base

Instead of iceberg lettuce, start with a strong base of leafy greens such as spinach, kale, spring mix or romaine lettuce. Or, better yet, mix varieties in one bowl. I love mixing a little bit of spinach with romaine.

Pile on the Veggies

Carrots and tomatoes are standard salad toppers, but there's no reason to stop there. Add cucumbers, bell peppers, red onions, chopped broccoli, shaved Brussels sprouts, mushrooms and radishes. One of my favorite ways to enjoy veggies in salads is to chop everything into bite-sized pieces so that each bite contains a combination of flavors and textures.

Don't Forget Protein

If you are having your salad as a meal, it's important to include protein for a satisfying, filling and nutritionally balanced meal. Get creative: grilled chicken, thinly sliced steak, fresh fish, canned tuna, hard-boiled eggs and tofu all add great flavors and protein. Beans and legumes — such as black beans, chickpeas, lentils and edamame — are great protein sources for salads, too. When adding protein to a salad, a good rule of thumb is to aim for three ounces of lean protein per serving. How much is three ounces? It could be an average-sized chicken breast, one large scoop of tuna, or about ½ cup cooked beans or legumes. Combinations of different proteins work well, too! For example, try half of a chicken breast combined with ¼ cup beans.

Include Healthy Fats

Healthy fats help you feel full longer, which is important if you are trying to avoid additional snacking after meals. Studies also show that eating foods rich in monounsaturated fat can help lower blood pressure and may help control blood sugar levels, which is extremely helpful in people with Type 2 diabetes. Healthy fats are good for hair and skin, too! Add healthy fats found in foods such as diced avocado, nuts, seeds and olives.

Go Light on the Dressing

Many store-bought salad dressings can be heavy on calories and contain added sugars — not to mention expensive. Instead, make your own simple, healthy and cheap vinaigrette using the recipe below. But no matter what dressing you choose, limit the amount you use by dipping your fork into the dressing first, and then into your salad. You'll ensure each bite has the dressing flavor, but you'll use much less than if you simply poured it on.

Super-Simple Lemon Vinaigrette

Recipe by Brynn McDowell, RD

Ingredients

¼ cup extra-virgin olive oil
¼ cup freshly squeezed lemon juice
½ teaspoon dried oregano
1 garlic clove, minced
Salt and pepper to taste

Directions

Place all ingredients in a jar or bowl. Shake or whisk together until well blended.