Scalloped potatoes are traditionally made with plenty of heavy cream and cheese, which add rich flavor—and a huge amount of unhealthy saturated fat. But you can save calories and slash the fat by swapping out the cream for fat-free milk and by using less cheese. The result is still a richly satisfying side dish, but […]
This delicious, healthy side dish is impressive enough to serve at the holidays but easy enough to make anytime. It provides an irresistible mix of flavors and textures, thanks to the crunchy pecans and sweet cranberries. Butternut squash is a rich source of carbohydrates and an ideal choice the night before a long run. Instructions
As you’ll find with this hearty side dish, toasting quinoa in a saucepan before simmering it in water brings out its nutty flavor. The high-protein whole grain is also a good source of fiber, providing 5 grams per cooked cup. For an even more colorful dish (and an antioxidant boost), use rainbow Swiss chard, which
Brussels sprouts, like their larger cousin the cabbage, contain sulforaphane, a compound that inhibits the DNA damage that is linked to cancer. Packed with vitamins C and K, Brussels sprouts can also help lower levels of harmful LDL (or so-called “bad cholesterol”). Frozen sprouts are a quick and convenient option for this recipe just be
One of the many highlights of summer is the variety and bounty of fresh vegetables that flood local farmers’ markets. This recipe puts all those vitamin- and flavor-packed vegetables to good use in a delicious casserole created by Olympic bronze medalist Deena Kastor. Don’t feel restricted to the vegetables mentioned here use whatever tempts you
For a nonvegan version, he eats it with a fried or poached egg or 1 tablespoon of goat cheese. For a nonvegetarian version, he adds tuna and arugula. The recipe makes plenty, so store extra in the fridge to eat throughout the week. Instructions : Dr Megan JustinI’m Dr. Megan Justin With a degree in
Opting for brown rice over white makes this dish a nutritional knockout. While the two contain an identical amount of carbs, brown rice contains four times as much insoluble fiber and magnesium. A deficit in the latter can hinder endurance. This whole grain meal gets plenty of staying power from the protein in tofu and
Inexpensive, tasty, and easy to prepare, mussels are a good source of omega-3 fatty acids, iron, vitamin B12, and protein, containing 20 grams in just 3 ounces. When buying mussels, make sure their shells are tightly closed and avoid any that are cracked. They’re best when cooked the same day you purchase them. Store in
This Caribbean-inspired dish uses jerk seasoning, which is made from a variety of spices including allspice, cloves, cinnamon, thyme, and plenty of hot peppers. It provides a flavor punch while adding very few calories. When possible, look for US farmed or wild shrimp, which is more sustainable than imported. Instructions : Dr Megan JustinI’m Dr.
If you use frozen shrimp, save the liquid from thawing and swap it for some of the chicken broth. Pimenton, or smoked paprika, adds a uniquely rich and smokey flavor. If you don’t already own a bottle, it’s worth adding this spice to your pantry. Instructions : Dr Megan JustinI’m Dr. Megan Justin With a
