SERVINGS: 3
SERVING SIZE: 2 salmon cakes, 4 lettuce leaves and 2 teaspoons sauce (150 grams)
PREP TIME: 15 minutes
COOKING TIME: 10 minutes

Ingredients

• ¼ cup plain nonfat Greek yogurt
• 2 tablespoons mayonnaise
• 1 tablespoon (4 milliliters) fresh lemon juice
• 1 teaspoon lemon zest
• ½ teaspoon smoked paprika
• 1 tablespoon fresh dill, chopped
• ¾ teaspoon garlic powder, divided
• ¼ teaspoon salt
• 2 cups canned wild Alaska salmon, bones and skin removed
• 1 medium egg
• ¼ cup panko breadcrumbs
• ¼ teaspoon ground mustard seed
• ⅛ teaspoon ground cayenne pepper
• ½ tablespoon (3 milliliters) olive oil
• 12 butter lettuce leaves or sweet gem lettuce

Instructions

1. Combine yogurt, mayonnaise, lemon juice, lemon zest, paprika, dill, ¼ teaspoon garlic powder and salt in a small bowl. Mix together and set aside. In a medium bowl, combine salmon, egg, breadcrumbs, ½ teaspoon garlic powder, mustard seed, cayenne pepper and mix well.
2. Evenly divide the salmon mixture and form 6 salmon cakes, placing them on a plate. Heat olive oil in a large skillet over medium heat. Once oil is hot, add salmon cakes and cook for 5 minutes. Flip salmon cakes over and cook for an additional 4 minutes or until they reach a minimum internal temperature of 160°F (71°C).
3. Wash lettuce leaves and pat dry with paper towel. To serve, stack two lettuce leaves and top with one salmon cake. Add 1 teaspoon lemon-yogurt sauce on top of each salmon cake.

NUTRITION PER SERVING: 295 calories, 15g total fat, 3g saturated fat, 125mg cholesterol, 686mg sodium, 7g carbohydrate, 1g fiber, 1g sugar, 33g protein, 519mg potassium, NA phosphorus

SERVINGS: 4
SERVING SIZE: ¾ cup risotto (177 grams) plus optional 1 egg (50 grams)
PREP TIME: 8 hours
COOKING TIME: 30 minutes

Ingredients

• 1 cup short-grain brown rice
• ½ tablespoon (3 milliliters) olive oil
• ¼ cup yellow onion, finely diced
• 1½ cups frozen butternut squash, cubed
• 1 teaspoon rubbed sage
• ¼ teaspoon garlic powder
• ¼ teaspoon salt
• 1¾ cups (441 milliliters) low-sodium vegetable broth
• 1½ cups fresh baby spinach leaves, packed
• ½ ounce Parmesan cheese
• 4 large eggs, cooked (optional)

Instructions

1. Soak brown rice in water overnight, or for at least 8 hours, in a medium-sized glass bowl. Remove water from rice with strainer.
2. Heat oil in a large saucepan over medium heat. Add onion and sauté 3 to 4 minutes, or until translucent.
3. Add butternut squash, sage, garlic powder and salt. Sauté 2 minutes. Add soaked brown rice and vegetable broth.
4. Turn heat to medium-high and allow liquid to come to a boil. Reduce heat to medium-low and cover with a lid. Stir occasionally. Allow to simmer for 15 to 20 minutes or until brown rice is al dente.
5. Add spinach and grate Parmesan cheese into risotto. If using, cook eggs to your liking.
6. To serve, divide risotto evenly between four bowls and top each with a cooked egg.

NUTRITION PER SERVING:* 308 calories, 9g total fat, 2.5g saturated fat, 216mg cholesterol, 391mg sodium, 48g carbohydrate, 5g fiber, 3g sugar, 13g protein, NA potassium, NA phosphorus

*Optional eggs included in analysis.

SERVINGS: 5
SERVING SIZE: 2 slices eggplant plus ¼ cup topping (140 grams)
PREP TIME: 40 minutes
COOKING TIME: 10 minutes

Ingredients

• 1 large eggplant, cut into 10 slices (½-inch thick)
• ¼ teaspoon salt
• 1 cup cherry tomatoes, cut into quarters
• ⅓ cup sliced green onion (white and green parts)
• ⅓ cup pitted Kalamata olives, roughly chopped
• 1 tablespoon finely chopped basil leaves
• 1½ tablespoons (20 milliliters) extra-virgin olive oil
• Cooking spray
• ½ cup crumbled feta cheese
• Black pepper, to taste

Instructions

1. Place eggplant slices on a large plate and sprinkle with salt to draw out some of the moisture.
2. Allow eggplant to sit for 30 minutes, then pat dry with paper towels.
3. Meanwhile, combine tomatoes, green onion, olives, basil and olive oil in a small bowl. Set aside.
4. Heat grill pan over medium-high heat and lightly coat with cooking spray.
5. Place eggplant slices on grill pan and cook for 4 minutes on each side.
6. Carefully remove and place on a large plate to cool completely.

Cooking note: If using a grill, lightly brush each eggplant slice with olive oil on both sides before placing on the grill.

NUTRITION PER SERVING: 97 calories, 7g total fat, 3g saturated fat, 12mg cholesterol, 308mg sodium, 7g carbohydrate, 3g fiber, 4g sugar, 3g protein, 259mg potassium, 71mg phosphorus

SERVINGS: 4
SERVING SIZE: 5 shrimp and 1 cup melon (210 grams)
PREP TIME: 30 minutes
COOKING TIME: 5 minutes

Ingredients

• 20 large shrimp, peeled and deveined
• 1⅓ cups cubed cantaloupe
• 1⅓ cups cubed seedless watermelon
• 1⅓ cups cubed honeydew melon

Vinaigrette

• 2 tablespoons (30 milliliters) fresh lime juice
• 1 tablespoon (15 milliliters) extra-virgin olive oil
• 2 teaspoons minced shallot
• 1 teaspoon (5 milliliters) white wine vinegar
• 1 teaspoon minced garlic (about 1 clove)
• ½ teaspoon (3 milliliters) honey
• ¼ cup chopped cilantro leaves
• ⅛ teaspoon salt

Instructions

1. Preheat grill or grill pan over medium heat.
2. Onto four bamboo (soak first if using over open flame) or metal skewers, thread shrimp (5 shrimp per skewer) and set aside.
3. In a mixing bowl, gently stir together cantaloupe, watermelon and honeydew. Pour onto serving platter and set aside.
4. In a small bowl, whisk together all vinaigrette ingredients.
5. Drizzle half of the vinaigrette over shrimp skewers.
6. Place skewers on heated grill or grill pan and cook for 2 minutes on each side until flesh is opaque.
7. Pour remaining vinaigrette over melon mixture and stir.
8. Divide salad evenly among 4 plates.
9. Remove skewers from grill and place one on top of each melon salad. Serve immediately.

Nutrition per serving: 162 calories, 3g total fat, 0g saturated fat, 164mg cholesterol, 307mg sodium, 13g carbohydrate, 1g fiber, 11g sugars, 22g protein, N/A potassium, N/A phosphorus

Pressure Cookers

Today’s pressure cookers are nothing like the one great-grandma once owned with the jiggling lid that seemed like it was ready to rocket off through the ceiling. Rather, modern pressure cookers are a convenient, time-saving tool for home cooks and now have programmable features. Of course, as with all cooking methods, it’s still important to keep safety in mind. Pressure cookers cook with steam and can reach a temperature of 250 degrees Fahrenheit, higher than that of boiling water. Generally, food prepared in a pressure cooker is ready in a third of the time it takes on the stovetop or oven. And a recipe that takes eight to 10 hours in a slow cooker will only take about an hour in a pressure cooker!

Slow Cookers

This tried-and-true kitchen appliance has been rescuing family dinner nights for decades. The “set it and forget it” cooking style is much welcomed for those who work away from home during the day and have limited time to prepare dinner in the evening. While slow cookers may traditionally be known for cooking an excellent roast or stew, clever home cooks also have prepared breads, dips, casseroles, cobblers and cakes and even ketchup in this countertop appliance.

Multicookers

This countertop machine can handle almost any kitchen task you throw at it — cooking a roast or stew, steaming rice, browning meats and even creating homemade yogurt. Multicookers are pressure cookers, slow cookers and rice cookers all in one, which means more free space in the kitchen cabinets and less hassle at dinner time. Unlike slow cookers, which obviously cook things slow, multi cookers can have dinner on the table in fewer than 30 minutes. There may be a bit of a learning curve with this nifty appliance but there are plenty of tutorials and recipes on the web to guide new users.

Toaster Oven

The toaster oven often is an underutilized countertop cooking appliance. Sure, it does a great job making toasty bread, but it also serves as a broiler or tiny oven when you don’t want to wait for your standard oven to preheat. For those living in smaller spaces that may not have an oven, a toaster oven is a great way to roast vegetables, make mini pizzas with pre-made crust or open-face sandwiches, and even bake tofu. Cooking in a toaster oven also uses one-third to one-half less energy than a conventional oven.

Electric Griddle-Grill Combo

It’s a grill, it’s a griddle — no, it’s a griddle-grill! This multi-purpose countertop appliance typically comes with two removable, reversible non-stick plates, one side flat for griddling and the other with ridges for grilling. For apartment dwellers who don’t have the option of owning a grill, an electric griddle-grill combo is the next best thing. In the morning, you can make pancakes and eggs on the griddle and use the grill plate to cook kebabs in the evening! They also come to the rescue when you have a craving for a crispy, cheesy panini sandwich. What’s not to love about that?

Servings: 2
Serving size: 1⅛ cup
Prep time: 5 minutes
Cooking time: 18 minutes

Ingredients

Gingerbread Syrup

• ½ cup (120 milliliters) water
• ½ cup packed light brown sugar
• 1 tablespoon (15 milliliters) blackstrap molasses
• 1 cinnamon stick
• 1 1-inch piece fresh ginger root, skin removed

Steamer

• 2 cups (480 milliliters) unsweetened coconut milk
• 3 tablespoons (45 milliliters) homemade gingerbread syrup
• 2 tablespoons whipped cream
• Ground cinnamon (optional)

Instructions

1. In a small saucepan over medium heat, combine water, brown sugar, molasses, cinnamon stick and ginger. Stir until sugar is dissolved, about 10 minutes.
2. Remove from heat and discard cinnamon stick and ginger. Set aside to cool. Store gingerbread syrup in an airtight container in the refrigerator for up to 3 weeks.
3. Using the same saucepan, heat coconut milk and 3 tablespoons gingerbread syrup over medium heat for 8 minutes, stirring frequently. Remove from heat.
4. Carefully pour half of the hot liquid into a glass jar, secure lid, wrap in a dish towel and shake vigorously. Alternatively, use a milk foamer or whisk vigorously.
5. Pour into a mug and repeat with remaining liquid.
6. Top each beverage with 1 tablespoon whipped cream and a sprinkle of cinnamon, if desired.

Cooking note: To make this recipe with alcohol, add 1½ fluid ounces (45 milliliters) vanilla vodka.

Nutrition per serving (without alcohol): CALORIES 202; TOTAL FAT 15g; SAT. FAT 11g; CHOL. 32mg; SODIUM 159mg; CARB. 14g; FIBER 0g; SUGARS 14g; PROTEIN 1g; POTASSIUM N/A; PHOSPHORUS N/A Note: Strained ingredients not included in analysis.

Nutrition per serving (with alcohol): CALORIES 245; TOTAL FAT 15g; SAT. FAT 11g; CHOL. 32mg; SODIUM 159mg; CARB. 14g; FIBER 0g; SUGARS 14g; PROTEIN 1g; POTASSIUM N/A; PHOSPHORUS N/A

Rhubarb is a perennial plant that grows from crowns or seeds and can flourish for about a decade. Given full sun, plenty of water and well-drained soil, the plant can thrive in otherwise neglected areas of cooler climates. Rhubarb produces leaves that are inedible (they contain oxalic acid, which can be toxic) but are beautiful in flower gardens. There are green and red varieties, but the color has no impact on flavor.

In the Kitchen

Tart rhubarb usually is combined with sugar and sweet fruits to bring out its flavor. When cooked, rhubarb quickly turns into a jam-like sauce, which makes a flavorful topping for yogurt or ice cream and can accompany meat or fish and warm porridge as a chutney. Diced fresh and frozen rhubarb can be added to pancake, muffin or cake batters. To bring out the flavor, combine rhubarb with ginger, vanilla, lemon, oranges, peaches or berries.

Hothouse rhubarb is available from December through March, and field-grown rhubarb is available March through October, peaking between April and June. Frozen diced rhubarb can be purchased year-round at grocery stores.

Before cutting into chunks and cooking rhubarb, wash stalks and trim the ends. Similar to celery, some rhubarb stalks also have fibrous skin that can be removed.

In the Clinic

Rhubarb is low in calories, sodium and fat. A ½-cup serving of raw diced rhubarb has 13 calories and 1 gram of fiber. It also provides 5 percent of the daily value for calcium, 8 percent of the daily value for vitamin C, 5 percent of the daily value for potassium and 22 percent of the daily value for vitamin K.

A ½-cup serving of frozen rhubarb has 15 calories and 1 gram of fiber. It provides 13 percent of the daily value for calcium, 5 percent of the daily value for vitamin C and 25 percent of the daily value for vitamin K.

In Quantity

When buying fresh rhubarb, look for crisp stalks with no blemishes or gashes. Remove all leaves, then tightly wrap and refrigerate stalks for up to one week. For longer storage, freeze, can or dry diced rhubarb.

Foodservice retailers sell frozen diced rhubarb in larger quantities, such as 30-pound bags of nearly 100 servings.

Cindy Gay, RDN, LD, serves as historian for the West Virginia Academy of Nutrition and Dietetics, teaches in the lifelong learning program and conducts farmers market demonstrations. She is a Stone Soup blogger and author of cindyshealthymeals.blogspot.com.

Rhubarb-Mango Smoothie

Developed by Karman Meyer

Servings: 2
Serving size: 1 ¼ cups (280 grams)
Prep time: 10 minutes

Ingredients

• 1 cup (240 milliliters) unsweetened soy milk
• 1 cup frozen mango chunks
• 1 cup frozen sliced rhubarb*
• ⅓ cup fat-free vanilla skyr**
• 1 date, pit removed, roughly chopped
• 1 teaspoon chia seeds
• ¼ teaspoon ground ginger

Instructions

Add soy milk to a blender followed by mango, rhubarb, skyr, date, chia seeds and ginger. Blend until smooth.

Notes

*If using fresh rhubarb, slice cleaned stalks into 1-inch pieces and lay flat on a small baking sheet lined with parchment paper. Freeze until firm. Keep frozen rhubarb pieces in a freezer storage bag until ready to use.

**Vanilla Greek yogurt may be used in place of skyr.

Nutrition Per Serving:
CALORIES 177; TOTAL FAT 3g; SAT. FAT 0g; CHOL. 0mg; SODIUM 83mg; CARB. 31g; FIBER 4g; SUGARS 23g; PROTEIN 9g; POTASSIUM N/A; PHOSPHORUS N/A

Note: Nutrition information for potassium and phosphorus in skyr not available.

Karman Meyer, RD, LDN, is a Nashville-based nutrition and culinary consultant and freelance writer. She is a Stone Soup blogger and author at thenutritionadventure.com.

Kabocha Wedge Salad

Developed by Karman Meyer

Ingredients

• [1,690 grams]  1 large kabocha squash
• [30 grams]       2 tablespoons (30 milliliters) olive oil, divided
• [<1 gram]         ⅛ teaspoon salt
• [<1 gram]         ¼ teaspoon black pepper
• [40 grams]       ⅓ cup pecan pieces
• [20 grams]       1 tablespoon (15 milliliters) maple syrup
• [15 grams]       1 tablespoon (15 milliliters) apple cider vinegar
• [170 grams]     6 cups fresh spinach
• [60 grams]       ½ cup dried figs, stems removed, roughly chopped
• [30 grams]       1 ounce goat cheese

Directions

1. Preheat oven to 400°F (205°C) and line a baking sheet with aluminum foil. Place the whole kabocha squash in the microwave and cook for 1 to 2 minutes to soften rind. Carefully cut around the stem with a paring knife to remove stem. Using a large chef’s knife, cut squash in half. Remove seeds, then cut each half into three wedges (for 6 total pieces).
2. Place squash on baking sheet skin-side down and drizzle with 1 tablespoon olive oil; rub oil into each wedge until coated. Season wedges with salt and pepper. Place baking sheet on middle oven rack and roast for 15 minutes. Remove pan from oven, rotate squash on to one side and roast for 10 minutes. Flip wedges to the other side and roast an additional 10 minutes (35 minutes total).
3. While squash is roasting, toast pecans in a small skillet over low heat for 5 minutes, stirring occasionally with a wooden spoon or spatula. Pour pecans into a small bowl and set aside. In a small bowl, make vinaigrette by whisking together maple syrup, remaining 1 tablespoon olive oil and apple cider vinegar and set aside.
4. Mist a large skillet with cooking spray and cook spinach over low heat for 1 to 2 minutes or until wilted. Remove squash from oven and arrange wedges on a serving platter or plate and evenly distribute wilted spinach, dried figs and goat cheese over wedges. Drizzle each wedge with ½ tablespoon vinaigrette and serve immediately. If not serving immediately, keep squash and toppings separate until ready to serve. Squash wedges can be reheated in the microwave for 30 seconds before adding toppings. Serves 6.

Nutrition Information

Serving size: 1 squash wedge with toppings (260 grams)

CALORIES 248; TOTAL FAT 11g; SAT. FAT 2g; CHOL. 4mg; SODIUM 100mg; CARB. 39g; FIBER 11g; SUGARS 7g; PROTEIN 5g; POTASSIUM 1107mg; PHOSPHORUS 142mg

Note: Acorn squash was used in nutrient analysis (edible portion of kabocha squash not available).

Kiwifruit Facts

Originating in China, kiwifruit was referred to as a Chinese gooseberry up until the mid-1900s when New Zealand growers rebranded the fuzzy fruit.

Kiwifruits are naturally fat free and contain potassium, fiber and vitamin C, fiber and folate. In fact, kiwifruits contain more vitamin C than an equivalent size portion of orange!

How to Select and Store Kiwifruit

Test to see if a kiwifruit that is ready to eat by slightly squeezing it. If it gives way slightly, it is at its sweetest. If you do not plan on eating it immediately, choose ones that are still firm and allow them to sit for a few days at room temperature until ripened. Avoid kiwifruits that are bruised in several spots or feel very soft when squeezed.

Kiwifruit Green Smoothie

Recipe by Karman Meyer, RD, LDN

Ingredients

• ½ cup apple cider or pressed apple juice
• 2 kiwifruits, skin removed and cut into quarters
• ½ avocado
• 3 1-inch slices frozen banana
• 6 mint leaves, torn

Directions

1. Place all ingredients in a blender and process until smooth. Garnish with a kiwifruit slice and mint leaf.

These nutrient-dense, cream-colored legumes with the characteristic black “eye” are naturally low in fat and have fiber, magnesium, iron and zinc. Black-eyed peas contain about 16 grams of complex carbohydrates per ½-cup serving, which means they are digested more slowly, allowing for a steady release of glucose into the bloodstream. Black-eyed peas are also a great vegetarian protein source with 6 grams of protein per ½-cup serving.

Not only are black-eyed peas a nutrition powerhouse, they’re also inexpensive in both canned and dry varieties. If you opt for the canned type, remember to rinse them before using to reduce their sodium content or look for no salt-added varieties.

In other parts of the world, people use black-eyed peas in salads, fritters, curries and even desserts! While the traditional Southern way of cooking black-eyed peas often includes a piece of ham hock or jowl to add flavor, you can opt for a more healthful preparation with flavorful vegetables (such as onions and bell peppers) and seasonings (such as cayenne pepper or cumin). If you choose to flavor your black-eyed peas with meat, choose leaner varieties such as turkey bacon.

Ready to put more black-eyed pea dishes on the table? Try this summery recipe!

Here are five ways you can waste less in the kitchen!

Plan with Purpose

If you’re throwing away old, rotten produce on a weekly basis, it’s time to rethink your grocery purchases. While having fresh produce stocked in the kitchen is a great way to encourage healthy eating and snacking, it won’t do you any good if just ends up in the trash week after week.

Before you go to the grocery store, write a weekly meal plan and have a purpose in mind for each item you buy. How will you use that large bag of salad mix or bag of carrots? Watermelon may be on sale this week, but if you have no idea when you’ll cut it into easy-to-grab servings, then maybe you should pass.

I often have to remind myself of this when buying bananas — one can only make so much banana bread with overripe bananas! I now only purchase three or four bananas each week, and if they start to ripen beyond my liking, I slice them and freeze them for smoothies.

If the thought of chopping and dicing ingredients for cooking is what deters you from using the fresh produce you buy, then buy fruits and vegetables that are already prepped such as diced bell peppers and pre-cut fruit. Or, use frozen vegetables and fruits that will keep longer.

Reduce Product Packaging

Help reduce the amount of product packaging you purchase — and eventually throw away — by purchasing foods from bulk bins. I prefer to buy nuts, seeds, oatmeal and lentils in the bulk section, but you can also find coffee beans, snack mixes, dried fruits and other grains in this section of the grocery store. Since you’re able to dispense exactly how much you need of each item, you’ll be less likely to waste food. You’ll be saving money, too!

Plus, buying items from the bulk bins means you can finally use those stylish mason jars or apothecary jars you’ve seen on Pinterest!

Choose Reusable Containers

Rather than storing snacks or lunchbox foods in disposable bags, choose reusable containers to minimize waste. There are so many stylish lunch box accessories out there now for any need.

Keep leftovers in reusable containers with lids rather than covering dishes with plastic wrap or aluminum foil. You’ll be amazed at how long a roll of plastic wrap will last!

Experiment with Crockpot Creations

Did you know cooking in a slow cooker for 8 hours uses less energy than cooking in the oven for 1 hour? It can also mean fewer dishes for you to clean after a meal. Crockpot meals make for smart cooking, whether it’s breakfast, lunch or dinner.

Save the Scraps

This one may require some extra effort, but it certainly can be worth it. One of the easiest ways to use vegetable scraps is to make vegetable broth, which can then be used in homemade soups. Collect vegetable scraps in a storage container and keep in the freezer until you have enough to make broth.

That’s not all you can do with scraps. Broccoli stems can be used to create a new tasty dish; stale bread can be used to make croutons or breadcrumbs; peels of citrus fruits can be grated and frozen for later use.

This is just the beginning! There are so many other ways you can reduce waste in the kitchen and other areas of your home.

Product Reviewed:
Mauviel 1830 M’cook Stainless Steel Saucepan

The Mauviel 1830 M’cook Stainless Steel Saucepan is a well-crafted, quality piece of cookware that is sure to please any home chef for years to come. Its five-ply construction ensures even heating of ingredients and it has an easy-to-clean surface. And this saucepan can be used both on the stovetop and in the oven, a great attribute of any piece of cookware. Seasoned cooks who appreciate fine cookware will love the functionality and quality. The Mauviel cookware line is also beautiful enough to be displayed in the kitchen, rather than being shoved into a drawer or cabinet.

Inspired by its magnificence and potential, I decided to test my own ability and make a homemade marinara sauce for the first time. If you want to start making more items from scratch rather than buying processed versions — such as marinara sauce or soups — a good saucepan can help you along the way.

Processed foods often contain an over-abundance of salt, added sugars, and preservatives. Made-from-scratch varieties only have what you put in. With homemade marinara sauce, you can add in extra vegetables, like carrots, onions and celery, to bulk up on your daily serving of veggies. Plus, the aroma of fresh garlic and herbs cooking in a tomato sauce is unparalleled.

Just prepare a large batch of marinara sauce on the weekend, and then use throughout the week for quick, healthy meals, like the Pasta Puttanesca below!

Pros:

• Works on all cooking surfaces, including induction
• Heats evenly
• Oven-safe
• Easy to clean

Cons:

• Price tag

Pasta Puttanesca

Recipe developed by Karman Meyer, RD, LDN

Serves 2

Ingredients
Spaghetti, cooked (enough for 2 people)
1 tablespoon olive oil
4 anchovies, rinsed and chopped
2 cups kale, chopped
¼ cup kalamata olives, pitted and chopped
1 ½ cups Homemade Marinara Sauce (recipe below)
Fresh grated Parmesan cheese
Fresh basil

Directions

1. In a large skillet, heat olive oil over medium heat. Add anchovies and kale, sauté for 5 minutes.
2. Add olives and tomato sauce and cook for 5 minutes.
3. Turn heat to low, and add cooked spaghetti to skillet with sauce, stirring to coat pasta.
4. Serve with parmesan cheese and fresh basil.

Homemade Marinara Sauce

Recipe developed by Karman Meyer, RD, LDN

Makes 3.5 cups

Ingredients
Spaghetti, cooked (enough for 2 people)
2 tablespoons olive oil
3 garlic cloves, minced fine
½ cup finely chopped carrots
½ small onion, finely chopped
1 28-oz. can Cento San Marzano peeled tomatoes
1 tsp. balsamic vinegar
¼ tsp. sea salt
Black pepper to taste
Dash of red pepper flakes
6 fresh basil leaves, minced
1 sprig fresh rosemary, minced (stem removed)
1 sprig fresh oregano, minced (stem removed)

Directions

1. Heat olive oil in a saucepan over medium heat and sauté garlic, carrots and onions for 10 minutes.
2. Add in tomatoes, balsamic vinegar, salt, pepper, and red pepper flakes. Simmer on medium-low heat for 30 minutes, stirring occasionally and breaking apart tomatoes with a wooden utensil throughout cooking process.
3. Mix in fresh herbs, turn off heat and allow to sit for five minutes.
4. Sauce can be stored in refrigerator for up to 1 week.

Uses
A mandoline will help save time in the kitchen while making it easier to eat more fruits and veggies. Creating vegetable-packed dishes is a breeze with this handy tool. The possibilities are endless—vegetable gratins (like the recipe below), julienned veggies for salads, pasta dishes, Asian summer rolls, or even for a simple raw veggie platter. Want to make your own apple or pear chips? A mandoline is the go-to gadget for perfectly thin, uniform slices.

Safety and cleaning
The most important point to remember when using a mandoline is to always use the hand guard while slicing. I’m speaking from experience when I say that! The blades are extremely sharp, which is what makes the mandoline such a great tool, but at the same time makes it a hazard for fingers.

To clean, I suggest washing and drying the blades by hand right after use to prevent rusting.  Most mandolines allow the blades to be stored inside of it, but you can also keep them in a plastic bag.

Fall Vegetable Gratin

Recipe by Karman Meyer, RD, LDN

Serves 8

Ingredients
½ cup shredded Cheddar cheese
¼ cup all-purpose flour
¼ cup brown sugar
1 teaspoon black pepper
½ teaspoon salt
1 sweet potato, peeled
1 Russet potato, peeled
1 small acorn squash, peeled
1 small yellow onion
1 cup vegetable broth
1 cup milk
½ cup shredded mozzarella cheese

Instructions

1. Preheat oven to 350F and oil a 9-inch pie plate or baking dish.
2. In a small bowl, add cheese, flour, brown sugar, black pepper and salt. Set aside.
3. Using a mandolin, thinly slice the sweet potato, Russet potato, acorn squash and onion.
4. Layer one-third of the vegetables in the baking dish and sprinkle with one-third of the flour mixture. Repeat this two more times.
5. Pour the vegetable broth and milk over the vegetables and gently press down to moisten, then add mozzarella cheese.
6. Bake for 90 minutes or until vegetables are tender. If the top starts to brown, cover with aluminum foil. Let sit 10 minutes before serving.

With statistics like this, it is obvious that Americans’ sleeping habits, stress levels and diet are not working in harmony for better health. In fact, it seems they are working against one another.

Diet and Sleep

A good night’s sleep (around seven to nine hours for adults) allows you to perform at your very best each day and can minimize the risk of developing diseases like diabetes, cardiovascular disease and psychological disorders. Sleeping also allows neurons in the brain to repair themselves and form neural connections that are important for memory and concentration.

Sleep deprivation can also cause your metabolism to change for the worse, while a healthy body weight can improve your sleep patterns. To help resolve a sleep disorder, you should look at your weight, diet and diet-related diseases. For example, if you have gastroesophageal reflux disease, or GERD, be sure to avoid spicy foods — especially in the three to four hours before bedtime — to avoid a night of tossing and turning. To fix a sleep disorder, you must find the root cause of the problem.

To help promote a restful night, implement these suggestions into your daily routine:

• Avoid eating meals three to four hours before bedtime.
• Caffeine and alcohol can interfere with sleep in some individuals, so know how your body responds to both.
• Try including foods that are rich in melatonin in your diet like tart cherries, oatmeal and walnuts.
• Aim to hit the sack and wake up in the morning around the same time each day to help form a regular sleep pattern.
• Create a relaxing environment for sleep and minimize screen time prior to heading to bed.

Diet and Stress

Have you ever reached for the pint of ice cream in the freezer after a stressful day just because you thought it would make you feel better? When it comes to managing stress, most Americans are taking the wrong approach. Almost one-third of adults report that they have skipped a meal due to stress in the past month and two-fifths say they overeat or eat unhealthy foods because they are stressed out. By consistently engaging in poor eating habits to deal with stress, individuals are unable to break the vicious cycle.

To help manage stress, try these calm-inducing, mood-improving tips:

• Don’t Skip the Carbohydrates
  Carbohydrates have acquired a bad reputation from some popular fad diets, but carbs are essential in the diet and can help boost serotonin levels, which can reduce stress and improve mood. Choose complex carbohydrates such as whole grains, whole wheat pasta, oatmeal and sweet potatoes to help ditch the stress.
• Enjoy a Cup of Lavender or Chamomile Tea
  Warm beverages are comforting and can help calm the digestive tract. Lavender has a reputation for relieving anxiety and alleviating headaches. Another added benefit of lavender is that it can help ease insomnia (sleep is key for managing stress!). Chamomile tea is great before heading to bed to help you rest easy through the night.
• Grab Some Dark Chocolate
  Chalk up another health benefit for dark chocolate! Rich in antioxidants, this sweet treat can help reduce stress hormones. Just be sure to watch your portion size. One ounce a day is enough to provide health benefits, and contains about 150 calories and 9 grams of fat.
• Let’s See More Omega-3’s
  To improve mood and reduce stress and anxiety, go for foods rich in omega-3 fatty acids, like wild salmon, sardines, chia seeds, walnuts and flaxseeds. These heart healthy fats can also help ease depression.
• Let it Go
  Allow yourself to get lost in a hobby you enjoy to help take your mind off of stressful issues, even if it’s for a short period of time. Yoga and other forms of exercise are a great release and can help put things into perspective.

Eat better. Sleep better. Stress less.

It’s a good thing I believe in second chances when it comes to trying foods. It only took 10-plus years, but I decided to give the cruciferous veggie another go…this time with an Indian flair.

Aloo Gobi is an Indian restaurant staple comprising cauliflower and potatoes cooked in spices. It has become one of my favorite vegetarian options on the menu. The cauliflower is tender and flavorful and picks up the beautiful golden yellow color of turmeric, a bright yellow spice with anti-inflammatory properties that is common in Indian cuisine. The key component of turmeric, curcumin, has been shown to reduce inflammation in individuals with rheumatoid arthritis and inflammatory bowel disease.

Cruciferous vegetables, such as cauliflower, broccoli, cabbage and brussels sprouts, are great additions to the diet because they are high in vitamin C and phytochemicals that may help reduce oxidative stress in our cells. Chronic oxidative stress in the body can cause damage to our cells, which is a risk factor for most types of cancer.

The recipe below is a fusion of two Indian dishes—Aloo Gobi and Chana Masala (chickpeas in a tomato sauce)—that I made up based on what I could find in the pantry. Don’t let the long list of ingredients steer you away; half of the ingredients in this dish are spices, and it’s incredibly easy to put it all together. It makes for great leftovers too!

It’s good to know that cauliflower has made a comeback in my culinary life, because it has so much potential and nutritional benefits to offer.

Cauliflower and Chickpea Masala

Recipe by Karman Meyer, RD, LDN

Serves 4

Ingredients
2 Tbsp. olive oil
2 tsp. garlic, chopped
1 small onion, diced
1 small head of cauliflower, broken into small florets
½ tsp. fresh ginger, grated
½ tsp. ground coriander
1 tsp. cayenne pepper
1 tsp. turmeric
1 tsp. garam masala
½ tsp. paprika
¼ tsp. chili powder
Crushed red pepper, to taste (I used about 1 tsp. — how much you use depends on how hot you like it!)
¼ cup green bell pepper, diced
15 oz. diced canned tomatoes
15 oz. garbanzo beans
¼ cup water
¼ cup vegetable stock
Salt, to taste
Cilantro, for garnish

Directions

1. Heat oil in a large skillet over medium heat.
2. Add garlic, onion, cauliflower and all spices to skillet, mixing well to coat cauliflower. Sauté on medium heat for five minutes.
3. Add bell pepper and sauté for an additional five minutes.
4. Add canned tomatoes, beans, water, vegetable stock and salt to skillet and allow to simmer for 20 minutes, or until cauliflower is tender.
5. Serve over rice and garnish with fresh cilantro.

In the dictionary, free-range is defined as a method of husbandry where livestock and poultry are allowed to graze rather than being confined to a feedlot or small space, respectively. So that means the next time you are in the meat department you might be able to buy a package of pork chops clearly labeled as free-range, right? Wrong.

The United States Department Agriculture currently only has standards in place to label poultry as free-range if it meets the requirement. According to the USDA Food Safety and Inspection Service website, for a product to be labeled as free-range or free-roaming, the “producers must demonstrate to the Agency that the poultry has been allowed access to the outside.” That is the only requirement, and it is rather vague since there is no regulation on the amount of time the chicken has access to the outdoors. The free-range standard determined by the USDA leaves me questioning just how “free” the chicken may have been to “range.” In addition, the USDA free-range label does not address other animal welfare concerns such as beak cutting.

It is possible that you will find non-poultry products labeled as free-range, and that animal may in fact have led a life without confinement, but the producer did not earn that label from the USDA. Whole Foods has partnered with the Global Animal Partnership to provide their customers with a rating system for animal welfare practices so customers can make a more informed decision about the meat they buy. The ratings are determined by certifiers, who are trained by the Global Animal Partnership. The system is divided into five categories, ranging from: “Step 1: No Crates, No Cages” to “Step 5+: Animal-centered; entire life lived on the same farm.”

If you are truly interested in the welfare of the animal products you purchase, the best approach would be to know where your food is coming from and get to know the farmer and his or her practices. This is much easier to do now as our food culture shifts to a farm-to-table mindset and farmers markets and Community Supported Agriculture (CSA) groups become more readily available. When you finally ask yourself whether to buy free-range or not to buy free-range, it will be a personal choice. By becoming educated about farming practices and agriculture, only then can we truly make informed choices about our food.

The downtown Nashville Farmer's Market is my source for all things local and in season. Greens are currently in season and are a great addition to soups. Packed with vitamins A, C, and K and fiber, collard greens are my favorite greens in this soup, but kale, spinach, or mustard greens would work as well.

Preparing dry beans was a new process for me, but for most Southerners dry beans are the only suitable option.  I love canned beans for their convenience, but nutritionally, dry beans are the better option because they are lower in sodium and contain fewer preservatives. If you must use canned beans, just be sure to rinse well before using. This can reduce the sodium content by up to 40 percent!

So if you're looking for some Southern flair and flavor, make a meal out of this soup and some homemade cornbread.  Y'all enjoy!

Southern Collards and Black-Eyed Pea Soup

Recipe by Karman Meyer, RD, LDN

Ingredients
2/3 cup dry black-eyed peas
2 cups cold water
3 slices low-sodium bacon, diced in ¼-inch pieces
1 cup onions, chopped
¼ tsp chili powder
¼ tsp garlic powder
3 cups low-sodium vegetable broth
2 cups water
8 cups collard greens, roughly chopped
5 medium-sized red potatoes, diced ½-inch
1 15-ounce can diced tomatoes
Black pepper

Directions

1. Add dried beans to a heavy metal stock pot or saucepan. Add cold water to beans, bring to a boil, and then remove pot from heat. Let sit for 2 hours covered.
2. Drain water from beans, and then add fresh water to cook beans. Bring to a boil, then lower heat and simmer for 45 minutes.
3. In a large, heavy-bottomed stock pot, add onions and bacon. Saute for five to six minutes over medium-high heat.
4. Add chili powder, garlic powder, vegetable broth, water and collard greens to stockpot. Bring to a simmer and cook for 10 minutes.
5. Add potatoes, diced tomatoes and black pepper and cook for 15 to 20 minutes or until potatoes are tender.