As the end of May gets closer, I start to crave the summer foods of my childhood: potato salad, greasy hamburgers, funnel cakes, Push Pops… It can’t just be me, right? However, a lot of those foods aren’t exactly, um, healthy. To lighten things up a little bit, let’s talk about fruit.

Watermelon and pineapple are two of my favorite summer fruits. And guess what? They’re delicious together. And they’re delicious grilled, either outside on your dad’s charcoal grill or inside in a skillet.

And, obviously, they’re super good for you! Watermelon is high in antioxidants, as well as lycopene and vitamins C and A. Pineapple is an anti-inflammatory and it can also provide a boost to your digestive and immune systems. Pineapple is also a great fruit for the summer because it can help protect your eyes against macular degeneration, which is caused by sun exposure.

I picked this recipe because… I love to grill things. It’s a great way to spice up pretty much anything. And grilling is an inherently social activity. Plus, you can make it for cookouts and say, “Look guys, you don’t have to eat an entire week’s worth of calories today!” Read More »

Girls, finals are upon us. (And here are 10 ways I know it.) We’re all spending too much time in the library, a soul crushing activity when the weather outside is starting to look like it is actually spring and almost summer. Personally, all I want to do is lie outside in a bikini with an issue of Cosmo.

Speaking of bikinis… actually, you know what, are we ready to talk about bikinis? Personally, with all the homework I’ve been doing, a bikini is the last thing I want to think about, especially with all those late night snack binges to keep myself motivated. Let’s talk about healthy food instead; foods you can make quickly between writing term papers, cramming for that next exam, and stressing about everything you have to get done between now and then.

The recipe I’m featured today is probably one of the easiest ever. Soup is one of my favorite things to make because all you need is a small saucepan, a stove of some kind (or sometimes even just a microwave…more on that below), and your favorite ingredients, which can be pretty much anything. Soups are my solution the day after I eat too much – you know, those nights where you write a term paper in five hours and eat an entire pizza in 5 minutes. Soups, especially homemade soups, are light, healthy, and delicious.

Garbanzo beans are my favorite ingredient to use in soups. They are cheap source of protein, fiber, and iron. That’s why I picked a recipe with them today. With all the late night studying we’re doing lately, we need some extra nutrients. Read More »

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I love peanut butter. As in, please don’t judge me but I could sit in front of the TV with a spoon (or my finger?) and eat it like a bowl of ice cream. Or strawberries. If only peanut butter had the same fat and calories as strawberries. Then I’m certain all of life’s biggest problems would be solved.

If I am going to indulge in my beloved PB I want it to be GOOD. We should all know by now that the stuff we grew up with (read: peanut butter made with hydrogenated oils, unnatural products, etc.) is so bad for us. And in my (not so humble) opinion, why eat a higher calorie food that’s bad for you when you can eat a version that is actually good for your body?

….And, might I add, tastes a hell of a lot better.

If you don’t know it yet, all-natural peanut butter is good for you (in portion control, as I’ve learned the hard way). It’s packed with protein and healthy fats, and it makes for a great snack! I’m a fan. A big fan. Quite possibly a bigger PB fan than a Badgers fan…but don’t tell anyone. I consider myself a Peanut Butter aficionado if you will. A connoisseur. Truth be told, if there was a talk show about Peanut Butter, I would be the Oprah Winfrey. Or at least Ryan Seacrest. And ladies and gentleman, I believe I’ve found the Mona Lisa of the natural peanut butter world: Read More »

Final exams. Holiday parties.  End-of-semester ragers. Shopping, shopping, and more shopping. That last chance to hook up with the dude from Middle Eastern History, or your eagerly awaited reunion with your hometown honey.  You get the picture: this time of year, there’s a lot on your plate. So if you’re looking for something to fill up your plate (literally), may I be the first to suggest: clementines! Not only are they portable, affordable, and in-season, they’re powerhouses of Vitamin C—quite necessary to combat your surely-tired immune system from supporting your hectic schedule.

Easy Meals:

1. They’re the poor-man’s Mandarin oranges. Peel apart the baby slices and toss in your salad (I like them with feta cheese, peppers, craisins, and walnuts, with a little oil and vinegar for kick).
2. Two clementines a day give you 120% of your daily Vitamin C. Feeling a little sniffly? Toss ‘em in your bag on your way to class to nibble on during your lecture. (You’ll be glad you didn’t skip!)
3. Peel apart the slices of three clementines and toss in a blender with some vanilla frozen yogurt and dash of cocoa powder for a light, refreshing smoothie Read More »

The problem with veggie burgers is that they either a) don’t taste anything like burgers or b) are packed with a lot of preservative filler (meaning you get less nutrition at an already sub-par taste).  Neither of those conditions are the case with this week’s Intro to Cooking recipe, which will crush any other bun-filler contender. Ladies, I present to you the economical,(g)astronomical, pinto-bean veggie burger!

This Week’s Ingredient: Pinto Beans
Most beans are excellent sources of fiber and protein, and the same is true for pinto beans. The speckled legumes,which also deliver daily doses of folate and iron, are the ideal choice for these burgers because of their rich, moist texture.

The Recipe
If you don’t happen to follow the mouth-watering blog Kath Eats Real Food, I highly suggest an addition to your bookmarks menu. Today’s do-it-yourself veggie burger is just one of her well-photographed and scrumptious offerings.

The Ingredients

1 cup pinto beans
3 tbsp whole wheat flour
1 tsp Worcestershire sauce
1 tsp red curry powder
Salt and pepper to taste
Monterey Jack Cheese, sliced Read More »

If you’re enjoying a three-day weekend right now, you have your favorite Italian to thank for that. No, not The Situation – Cristoforo Colombo! (Ok. It’s not St. Patrick’s Day or Cinco de Mayo, but for us real-life Italian Stallions, Columbus Day is as legit of a holiday as we’re going to get). So, besides an extra night of shots at the bar, why not celebrate with an easy twist on an Italian favorite–sausage and peppers!

The Ingredient: Sweet Peppers

These are one of the most versatile vegetables in any pantry. Sliced, they make a great pair with carrot sticks to dip in hummus or ranch for a snack. They’re spectacular when grilled with a lick of butter or olive oil and slapped on a sandwich. And toss ‘em in any stir fry or omelet for extra crunch. What makes the pepper so nutritious? With more than a full day’s worth of vitamins A and C, they’re poppin’ with free-radical fighting antioxidants. Read More »

Though Labor Day has come and gone, it’s still officially summer until the autumn equinox on September 22. Or, if you measure seasons as I do, until summer produce is no longer ripe. There’s still time to fill up on fruit, as the peak time for melons usually lasts through September. And this summer has been a hot one—especially on the east coast—above-average temps mean greater and longer-lasting crops of cantaloupe.

I know what you’re thinking—cantaloupe? Those pale-orange cubes that stuff the bottom of caf fruit cups (when all you really want are more strawberries)? Hey, just because it’s been used as filler for exotic fruits doesn’t mean it doesn’t have its own merits! Cantaloupe is extremely cheap and one cup contains just 66 calories, so it’s easy to fill up without blowing your diet. Cut fruit can keep for up to a week, and sustainable living enthusiasts will appreciate that the United States is one of the major producers of cantaloupe. Read More »

Sometimes all you need to spruce up a dull salad or your run-of-the-mill Wednesday dinner is an ingredient swap. If chicken caesar has lost its bite, and you simply can’t look at another plate of turkey and veggies without yawning, say hello to my leetle friend (sorry, had to!): shrimp!

Did you know these bite-sized crustaceans have virtually no fat and are very low in calories, AND are a tremendous source of protein? Just one 3 oz serving carries 84 calories, 1g of fat and 18g of protein! They’re also rich in heart-healthy omega-3 fatty acids, which are good for you, and cholesterol, which is not. That same serving will give you more than half of your daily recommended intake of cholesterol, so don’t go overboard!

Easy Swap-out Suggestions:

1. Ditch turkey and cobb salads for shrimp in a salad with mesclun greens, sugar snap peas, avocado, and a drizzle of lemon vinaigrette. Deeelish.
2. Sick of carrots and hummus? Boil shrimp and serve with cocktail sauce as a quick snack instead.
3. Kick up your pasta dish by switching chicken for sauteed shrimp in tomato sauce for drizzling over your fettuccine.

This Week’s Recipe: Grilled Shrimp Marinade

I tried this recipe with frozen shrimp from the grocery store–they’re easy to keep on hand for a meal in a pinch, and this marinade is essentially foolproof…and a great way to impress the roommates.

Ingredients:

2 pounds jumbo shrimp
1/4 cup vegetable oil
2 to 3 Tbsp fresh lemon juice
1 bunch green onions, with a few inches of green, thinly sliced
1/4 cup chopped parsley
3 cloves garlic, finely minced
1 teaspoon dried basil
1 teaspoon dry mustard
1 teaspoon salt
2 cups (dry) brown rice, cooked
1 bag spinach, steamed

Instructions

1. Place shrimp in a glass bowl. Stir remaining ingredients together; pour over shrimp. Cover and marinate for 3 to 4 hours.
2. Grill on the stove for about 5 to 7 minutes, turning halfway through the cooking time. Serve over brown rice, with a side of steamed spinach. Serves 4-6.

Welcome back to school! Whether you’re just settling in to your dorm or high-five-ing your way through the halls of your sorority house, a new school year is a ripe time for new resolutions.

Looking to shed some pounds, or perhaps ward off the Freshman 15? Don’t worry – you can still indulge in college favorites if you swap some grease and extra calories for the healthy alternatives found here.

This Week’s Recipe: Low-Cal Spaghetti

The star:  Spaghetti Squash

Pasta isn’t necessarily unhealthy if you make it with whole-wheat ingredients and minimally processed sauce. The key to a balanced diet is to eat everything in moderation, but if your weakness is a big bowl of home-cooked penne, you can whip up this college-friendly (can you say, microwaveable?) alternative to swap out excess carbs for vegetables. Spaghetti squash is in season from early fall through winter, and just four ounces yields 37 calories. When picking one out, go for the unblemished squashes (which are high in fiber and vitamin C!) that have a density and substantial weight for their size. Read More »

There are few culinary pleasures to match the first crunchy, buttery bite of a fresh ear of corn off the cob.  And with each rich mouthful, you’re taking in healthy doses of folate (to ward off heart disease, colon cancer and to prevent birth defects in the fetuses of pregnant women), thiamin (for better memory), and pantothenic acid (which eases energy production under stress).  So check out these three painfully simple recipes to shake up your serving of corn, with one each to satisfy any sweet, savory, or spicy craving you have!

Sweet: Rachael Ray’s Kettle Corn

Don’t settle for the overly-processed easy-pop bags when you can make your own without a hassle!

Ingredients

1/4 cup vegetable oil
1/2 cup popcorn kernels
1/4 cup sugar
1 teaspoon coarse salt

Instructions

1. In a large pot with a tight-fitting lid, heat the oil over medium-high heat. Add the popcorn.
2. When the oils sizzles, sprinkle the sugar over the kernels. Cover and shake the pan until the popping slows down, about 3 minutes.
3. Remove from the heat and toss with the salt. Read More »