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 :
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 :
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 :
Many runners may not be familiar with barramundi, but it’s well worth putting this newcomer on the menu. Native to Australia, barramundi is farmed in an environmentally sound way in the United States. It has a firm, moist texture and sweet flavor that’s not at all fishy. Five ounces provide 27 grams of protein and
Grilling rather than frying the fish keeps these tacos healthful while providing plenty of lean protein. The sour cream and chile marinade gives the fish a rich, spicy flavor that’s balanced by the cool, slightly sweet slaw. If you prefer milder spice, use one-quarter of the canned peppers. Using half the can will give you
