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We’ve been living with the pandemic for over a year. How in the world have we survived? There has been much confusion about doing simple things like going to the grocery store and eating out. My guest, Dr. Ben Chapman, is here with the latest on food safety and COVID. He’s answering our most pressing questions about the virus and teaching us the basics that we need to know. I hope today’s show will help you feel more comfortable and better prepared for that next grocery shopping trip or an excursion to get takeout food.  Dr. Ben Chapman is a professor and Food Safety Extension Specialist at NC State University. He studies pathogens and public health with the goal of less foodborne illness. He has a BS in Molecular Biology and Genetics and a Master’s and Ph.D. in Plant Agriculture. Ben’s team at NC State is involved in a cool project called FoodCoVNET, which provides evidence-based information designed to alleviate all of our fears about the food supply and community spread of the virus.  Show Highlights: Get to know Ben, his work, and his family: Originally from Toronto, Ben has been at NC State University for 13 years; he lives in Raleigh, NC, with his two kids and his wife, who works in home design Ben’s research and work on how people prepare food in the interest of food safety Ben’s podcasts, Food Safety Talk and Risky or Not The website, FoodCoVNET, which is a one-stop-shop for information and answers to our questions about food and COVID The basics of mucous, spit, virus transmission, and the dangers of inhaling “shared air” How noroviruses and salmonella differ from COVID in the ways they are transmitted and contracted Why respiratory viruses like the common cold, influenza, and others don’t usually cause infection through food consumption If you can catch the common cold by touching a germy shopping cart, why can’t you catch COVID by touching something? Are we over-sanitizing? If a waitress or kitchen staff coughs on your plate and food and then hands it to you, can you get sick? Do we need to wipe down our groceries before we bring them into our home? Does COVID-19 behave like salmonella and other food pathogens? Is our continual sanitizing just “hygiene theater,” or will the sanitizing of public spaces continue? How much of a risk is it to have food made by others at a group gathering? Are the new mutations able to spread more easily by contact instead of air? Will the new variants make it safe to get takeout? Is there any difference between eating outdoors and indoors when dining out? Once we’re all vaccinated, will it be safer to eat indoors again? Should we call restaurants and ask what their practices are to prevent the spread of COVID? What is happening in the meat industry that we can feel good about how and where our food is produced? Final words on food safety and COVID: “The biggest risk in this pandemic is being around other people and shared air. These are the things that we know lead to illnesses and problems around the world. The normal everyday food safety guidelines like cleaning and sanitizing after food handling and keeping our hands clean and sanitized will go a long way in reducing our risk even further.”   Resources: www.foodcov.net https://foodsafety.ces.ncsu.edu   Ben's Podcasts: http://foodsafetytalk.com https://www.riskyornot.co   facebook: https://www.facebook.com/SafePlatesFSIC/   Ben on Social Media: Twitter @benjaminchapman @foodcovnet @safeplatesFSIC   Instagram @barfblogben @foodcovnet @safeplatesfsic   Blog: Barfblog.com

COVID may be restricting our travel, but you can join me today on a food adventure to Cuba, a beautiful and exciting place that I’ve always wanted to visit. We are talking about all things Cuban cooking, so join us to learn more! Lourdes Castro is a fellow dietitian and cookbook author, and the co-author of a brand new cookbook, Cuba Cooks. She shares insights to traditional Cuban cuisine and what you might find if you travel across this island in the Caribbean. We’ll discuss delicious recipes that you will want to try, like Cuban Rice and Beans, Citrus Marinated Chicken, Seared Romaine Hearts, and Quick Pickled Onions.  Show Highlights: Get to know Lourdes and learn about her life growing up in Miami and her work in Brooklyn as the Director of the NYU Food Lab, where she teaches food science and nutrition How COVID has given Lourdes a richer toolbox with which to teach students via Zoom How Cuban family meals revolve around beans, rice, tropical fruits, and fish, but are very “benign” in many ways and not as varied as we might assume How traditional Cuban foods are full of sweet, sour, and tangy flavors from a combination of Spanish, African, and Chinese influences How Cuban food is MUCH more than rice and beans and Cuban sandwiches How Cuban pizza became popular in the 1970s How Lourdes’ parents reacted to her visit to their Cuban homeland with her mother Lourdes’ recipe for Cuban Rice and Beans starts with garlic, olive oil, onion, and green peppers. Cumin, oregano, and rice are added and sauteed. Canned black beans with their liquid are added with water, and the dish cooks for 45 minutes. For full flavor and color, let the dish sit for about an hour before serving. (Use medium or long-grain rice, and other beans can be substituted.) Lourdes’ recipe for Citrus Marinated Chicken starts with a Mojo-like blend of olive oil, garlic, orange juice, lime juice, oregano, cumin, and salt and pepper. Puree in a blender and marinate for 30 minutes or overnight in the refrigerator. Cook the chicken quickly in a skillet for a beautiful caramelization. With Citrus Marinated Chicken, Lourdes serves Seared Romaine Hearts sprinkled with seared lime juice and Pickled Onion, which is simply thinly sliced red onion marinated in red wine vinegar.   Resources:   Giveaway: Cuba Cooks by Lourdes Castro and Guillermo Pernot Post a comment below and tell me about your favorite Cuban recipe or the best Cuban restaurant you've been to, or tell me why you'd like to win a copy of this cookbook.   Website: http://lourdescastro.net/ Instagram: https://www.instagram.com/lourdes.castro.rdn/   Culinary Nutrition Collaborative (how Liz and Lourdes met): https://www.culinarynutritioncollaborative.com/ 

What is the secret to eating well, feeling great, and staying vibrant through midlife and beyond? Don’t we all want to know? Join us for kitchen inspiration to boost your wellness! Amanda Haas is a bestselling cookbook author, instructor, and mom to two teenage sons. She’s the voice behind the website and blog, Amanda Haas Cooks. She’s a past test kitchen manager at Williams-Sonoma and the author of several cookbooks, including her latest, The Vibrant Life. Amanda’s motto is: “I make food that tastes so good, you don’t even realize it’s good for you.” She’s a foodie after my own heart! You’ll hear all kinds of inspiration for delicious meals and a healthy life, including Amanda’s recipe for Fall Quinoa Salad and Coconut Ginger Sea Bass in Parchment. Join us!   Show Highlights: Amanda’s life in northern CA with two teenage boys, who are BIG eaters What family dinner looks like in Amanda’s house Amanda’s career journey from cooking school, writing cookbooks and being the culinary director at Williams-Sonoma Amanda’s go-to chimichurri sauce made with cilantro, parsley, basil, mint, olive oil, garlic, shallots, lime/lemon juice, and dijon mustard Why Amanda’s book includes self-care practices for midlife and beyond, along with many other helpful topics to raise awareness about feeling great Why Amanda went gluten-free because of chronic health issues and increasing pain Amanda’s advice: “Educate yourself and realize that there’s not a one-size-fits-all approach.” Amanda’s Fall Quinoa Salad made with a lemon vinaigrette, arugula, roasted butternut squash, toasted pepitas, golden raisins, and tarragon How tarragon is underused and underappreciated Why herbs are a great way to get kids used to “eating green” Amanda’s Coconut Ginger Sea Bass in Parchment made with sesame oil, tamari, coconut milk, lime, ginger, garlic, honey, mushrooms, bok choy, green onion, and sesame seeds (You can substitute salmon, halibut, or other firm fish.) Amanda’s favorite dessert recipe for Panna Cotta with coconut milk, matcha, berries, and sesame seeds What’s next for Amanda? Giveaway: We are giving away one copy of The Vibrant Life to a lucky U.S. winner. For a chance to enter to win, post a comment in the Comments section at the end of this post, and tell me about why you want to win the book or the recipe you turn to time and time again that makes you feel good and gives you a sense of vitality. I'll pick the winner on April 21st. For extra entries, head to my Instagram page.  Find Amanda: YouTube Instagram Facebook Visit her website:  www.amandahaascooks.com  

If you’re like me, a recent empty-nester, or perhaps newly married or cooking for just yourself and a partner, you may be frustrated with the task of cooking for two. If you’ve been accustomed to cooking for several people, you might be horrified at the food waste when it’s just the two of you. Today’s guest has all the bases covered with helpful tips and kitchen inspiration for cooking for two.  Jenna Braddock is a registered dietitian and certified Sports Dietetics specialist who lives in Florida with her husband and two kids. She hosts the blog, Make Healthy Easy, and her new cookbook is Easy Cooking for Two: 75 Perfectly Portioned Recipes. In today’s show, you’ll hear Jenna’s advice for stocking a pantry for cooking for two and not a crowd. Do you wonder how to keep herbs fresh when you buy a big bunch but only need a handful? Jenna has the answer! We will discuss the benefits of cooking for two regarding less food waste and delicious recipes from Jenna’s book, like Adobo Turkey Tacos, Warm Quinoa Salad, and Mango Salsa Pork Chops.    Show Highlights:   Get to know Jenna and her life in St. Augustine with her football coach husband and two young sons; it’s a football-filled life! Tips for group gatherings for teenagers (think about salads and fresh fruit) What dinner looks like at Jenna’s house Why Jenna started her blog, Make Healthy Easy, which is food-focused with do-able and delicious recipes How Jenna’s cookbook provides the perfect solution for those who don’t want to cook large meals How cooking for two helps eliminate food waste The benefits of cooking for two include experimenting with different ingredients and recipes and avoiding the “condiment graveyard” in your refrigerator and pantry How Jenna’s cookbook is structured with vegetarian/vegan recipes, lighter fare, seafood, poultry, pork, and beef Tips on how to make fresh herbs last longer so they don’t end up in the trash One of Jenna’s kids’ favorite recipes: Taco Bowl with refried beans, beef, cheese, tortillas, and toppings How we can rethink grocery shopping to accommodate cooking for two Jenna’s Adobo Turkey Nachos, which are made with diced onions, broccoli slaw, ground turkey, and adobo seasoning How using key spice blends keep you from needing a ton of in Jenna’s recipe for Warm Quinoa Salad, which is made with quinoa, wilted and chopped spinach, frozen edamame, red wine vinegar, and dried cherries How Jenna’s Sheet Pan Shrimp Bowls use frozen rice as an ingredient Why freezer section fruits, veggies, and grains are perfect for easy and nutritious recipes for two Jenna’s recipe for Mango Salsa Pork Chops uses boneless pork loin chops and a salsa made with chopped mango, jalapeno, red onion, and lime juice Jenna’s husband’s favorite recipe is Chile Lime Pork Chops, which are seasoned with chipotle chile powder, lime juice, and salt Jenna’s favorite family go-to recipe is Apricot Chicken with Spinach Rice; she uses two boneless, skinless thighs from a frozen bag of chicken thighs and makes a pan sauce of apricot preserves and balsamic vinegar     Resources:   Giveaway:  We are giving away a copy of Easy Cooking for Two: 75 Perfectly Portioned Recipes to one lucky U.S. winner. For a chance to enter to win, post a comment in the Comments section at the end of this post and tell me about why you want to win the book or your favorite recipe for two. I'll pick the winner on April 7th.   Find Jenna on the web: https://jennabraddock.com/ Instagram: https://www.instagram.com/make.healthy.easy/ Facebook: https://www.facebook.com/MakeHealthyEasy/   Easy Cooking for Two on Amazon    

Today we are taking a journey to the sunny state of California. My friend and fellow dietitian, Sharon Palmer, aka The Plant-Powered Dietitian, will share news about her brand new cookbook, California Vegan.  Sharon Palmer is one of the country’s top experts on plant-based nutrition and sustainability. California’s plant-based vibe stems from the colorful and incredible variety of produce available year-round, the infusion of global culinary influences from around the world, a Mediterranean climate, and a fresh and innovative attitude about food. You’ll hear about plant-forward and vegan eating, Sharon’s favorite vegan recipes from her book, including the Mediterranean Tofu in Parchment recipe that I made for dinner last night. We’ll give helpful vegan cooking techniques, and Sharon has the answers for your vegan cooking dilemmas. We’ll discuss how you can embrace a vegan diet whether you live in California, Boston, or anywhere in-between. You’ll also find out what Sharon is growing in her diverse and ever-changing fruit and vegetable garden.   Show Highlights:   The backstory of Sharon’s life in California as a wife and mother of two who (amazingly) blogs every day How Sharon defines plant-based eating How Sharon describes Ojai, CA, as a paradise known for small farms, citrus fruit, and avocados What’s growing in Sharon’s garden and orchard right now What to expect in Sharon’s new book, California Vegan How plant-based eating originated in the US in California, thanks to the hippie and health nut influences Sharon’s family history of growing up in a vegetarian household Reasons why a plant-based diet is a healthier way to eat to lower the risk of many diseases and disorders, besides lowering the environmental footprint Sharon’s favorite recipe from her book: Pomegranate Faro Bowl, made with pomegranate seeds, faro, mandarin oranges, cucumbers, and an herbed almond yogurt dressing Sharon’s trick for getting seeds out of the pomegranate Sharon’s recipe for Tofu in Parchment, made with cherry tomatoes, garlic, herbs, and capers How to adapt plant-based recipes for just one or two people by using versatile ingredients How to incorporate more protein into healthy vegan meals Why soy milk is Sharon’s choice for superior nutrition in a plant-based milk How to get your family on board with eating less meat Vegan cooking techniques regarding egg replacements and aquafaba (also an egg replacement) Sharon’s favorite veggie burger recipes in the cookbook: Sweet Potato Sorghum Burgers and Chipotle Black Bean Burgers Sharon’s best vegan meals in California and around the world Why plant-based eating can fit into everyone’s budget Why beans are the least expensive protein source and the most versatile ingredient of plant-based meals   Resources:   GIVEAWAY NEWS: We are giving away a copy of California Vegan to one lucky U.S. winner. Post a comment in the comments section below, and tell us about your favorite vegan recipes. I'll pick the lucky winner on March 24th.    California Vegan: Learn more on Sharon’s website   How to Make Aquafaba Natural plant-based egg replacements Sweet Potato Sorghum Veggie Burger SharonPalmer.com Twitter: @SharonPalmerRD Instagram: @SharonPalmerRD Facebook: @SharonPalmerThePlantPoweredDietitian

A fews weeks ago, I sent a survey to my readers and listeners asking all sorts of questions including: What's your biggest food or nutrition challenge, question, or concern? The comments came flooding in, and on today's podcast, I answer and address them. With help from my Boston University intern, Jordan Ball, this episode covers everything from meal planning and confusion over carbs to tips for getting quick and healthy meals on the table and strategies for cutting added sugar from the diet. . This show is action packed! I’m joined by my trusty sidekick, Jordan Ball, a Boston University nutrition grad student who is my intern. Jordan recently helped me create a reader survey where people shared their biggest food challenges and questions. Jordan has organized the questions, so she will ask them, and I’ll answer, but we will be sure to get her opinion, too. We will address everything from meal-planning tips to questions about carbs, along with ways to get your teens excited about eating vegetables and healthy family dinner ideas when you’re pressed for time. Show Highlights: Get to know Jordan better: she’s in the second year of a three-year program and wants to combine clinical work with a private practice as a dietitian; she currently tries out her cooking skills on her fiance How do I manage to include fruits and vegetables in a busy life? Buy pre-sliced produce, use canned or frozen incorporated into everyday meals, and consider batch prepping fresh vegetables to use in quick dishes. Is it advised to hide vegetables in recipes rather than be honest with a picky eater? Rather than hide them, incorporate vegetables into pancakes, smoothies, sauces, etc., and get the kids involved in meal planning and cooking. If you have a picky eater who only eats fruit, is that cause for concern? Aim for a variety of fruits, and try “food chaining” techniques. Is it bad to sneak veggies into family meals--when they just want pizza? Get the family involved in shopping for vegetables and preparing meals; try dips with familiar foods and vegetables, and try smoothies and pizza with veggies. What is the healthiest way to prepare vegetables? Are they better for you raw? Any way is fine because each vegetable counts; remember that fats help with the absorption of nutrients from vegetables. What are new, healthy, fast, tasty weeknight dinner ideas, along with interesting and quick lunch ideas? Utilize leftovers for easy lunches the next day; try “build-your-own” power bowls with assorted items. How can I prep my weekly meals on the weekend when I have more time? Use meal planning and prepping for a couple hours on Sunday; slice and dice produce and pre-package them in the refrigerator for later in the week. Do you have suggestions for nutritious after-school snacks or post-workout small dinners? Smoothies (use almond or dairy milk, nut butter, banana, protein powder or Greek yogurt, blueberries, and cocoa powder), quesadillas (cheese, black beans, leftover veggies, and salsa), peanut butter sandwich with sliced banana or apple, or sliced veggies with various Greek yogurt or hummus dips. What are some quick, nutritional meal ideas? Pasta with meatballs and sauce, pre-made salad, roasted broccoli, tuna/salmon cakes, and veggie burgers. Are meal delivery services worth the money? They are pricey and contain a lot of wasteful packaging, but they are an easy option to get kids involved in planning meals and cooking. How does batch cooking work? It’s easy to do with friends (in non-COVID times) and allows you to put meals in the freezer for later days; most recipes are easy to double and freeze for later. What can I throw together when I’m tired and haven’t planned ahead? One idea is frozen butternut squash cubes cooked in a saucepan, then blended with shredded cheese to make a sauce for baked potatoes, nachos, pasta, and roasted broccoli. How do I plan meals with variety that everyone will eat? Try “build-your-own” nights with tacos, chili, and pizza with assorted toppings. What are tips for cooking for someone with a sensitive stomach? Try the Low FODMAP diet foods. (See Resources) How do I get off sugar? Cut down on sugar amounts in recipes; use raisins, dates, and apricots in recipes; and always read the labels for added sugar.  How do I get my family to eat less meat? Use leaner cuts of meat, but make vegetables and whole grains the stars of the meal; don’t be afraid to try meat substitutes. How do I cut carbs and use less sugar? Watch out for refined carbs; you can also pair grains with dried fruits, nuts, roasted vegetables, and fresh herbs, and mix riced cauliflower or broccoli with regular rice. What can I do if I want to try new and interesting vegetables that aren’t nightshades? Try bok choy, roasted brussels sprouts or cauliflower, asparagus and snap peas, green beans, and sliced cucumbers and carrots with dips. What are some healthy fats that make good snacks? Try pumpkin, chia, and hemp seeds; other options are olives, tahini, salmon, eggs, and nut butters. How much meat is OK to eat, and which varieties are best? Go for variety, and remember that the recommendation is 5.5-6.0 ounces per day for the average adult.  What is the difference between probiotics and prebiotics? Probiotics are the good bacteria in your gut that have a healthy benefit; prebiotics are foods that feed probiotics; fiber is the best prebiotic, so go for fruits and vegetables, whole grains, nuts, and seeds. What are some healthy smoothie recipes? Liz’s favorite green smoothie recipe: ¾ to 1 c. 100% orange juice, ½ c. plain or vanilla Greek yogurt, 1 c. baby spinach, 3-4 mint leaves, a 2-in. Piece of English cucumber, ½ c. frozen mango or pineapple, and ½ banana. You can drizzle honey or agave if you want, and kiwi and fresh ginger are optional add-ins.  What are some unique ways to incorporate fiber into each meal? Try adding avocado, raspberries, beans, nuts, seeds, whole grain cereals, apples, and pears.  Why are people so into organics and non-GMO foods? Are they worth it? If it’s a food you eat a lot of, then you might want to pay more for the organic variety; remember that non-GMO and GMO foods have the same nutritional value. What is the very best hard-boiled egg method? Liz’s version: Bring one inch of water to boil in a saucepan and place your eggs in a steamer basket into the water. Lower the heat and simmer for 14-15 minutes. Remove from heat and run cold water over the pot in the sink. Let cool for 5 minutes and then peel under cool running water. Perfect eggs every time!   Resources: Podcast episodes on  - IBS and the Low FODMAP Diet - Meal Planning - Meal Prepping - Freezer Cooking - Smoothies    Blog post: 12 Ways to Get Your Teens to Eat Vegetables Happily

Today’s show is all about one of my favorite comfort foods: potatoes. They are versatile, affordable, nutritious, and delicious. In fact, my new passion this winter is Hasselback Potatoes. Join us! Joining me for “all things spuds” is fellow culinary dietitian Amy Myrdal Miller, a farmer’s daughter, public speaker, author, and president of Farmer’s Daughter Consulting. Together, we will tell you all about potato nutrition, give you potato recipes galore, and explain why potatoes are the perfect gateway for getting other vegetables into your diet. For example, how about a potato bar with crispy Brussels sprouts or crispy shallots? The sky's the limit when it comes to potatoes! Show Highlights: Get to know Amy and her life in CA, running her consulting business and living with her husband and naughty kittens Why Amy, the farm girl from North Dakota, became a dietitian after her childhood diabetes diagnosis How potatoes fit into world cuisine, with possible origins in South America Most common potato varieties include Idaho, Yukon Gold, Fingerling, and Red Bliss (there are over 200 varieties in the US alone!) A few varieties that are well-suited for specific cooking techniques are Colomba, Sifra, Mozart, Mulberry Beauty, and Rickey Russet Dispelling the myth of “potato shame,” potatoes are rich in nutrients like vitamin C, potassium (more than a banana!), and fiber and antioxidants (in the skin) How to use potatoes with other veggies as diverse toppings Why many families are turning to potatoes as a staple during the pandemic Amy’s favorite mashed potatoes are a Yukon Gold-type with milk steeped with fresh rosemary; she also likes a preparation with extra virgin olive oil, sea salt, and pepper, or perhaps milk, sour cream, and cheese How nutrition-packed potatoes compare to rice and pasta as a dinner side dish Liz and Amy compete in a recipe smackdown to name different potato dishes and applications--with over 20 ideas in 60 seconds! Amy’s favorite potato recipe is a childhood favorite: boiled and buttered baby potatoes with fresh dill Liz’s easy prep for Potato Latkes made with pre-baked potatoes How silver linings during the pandemic have shown up with more family cooking and family connections How efficiency in water requirements, growing conditions, and space requirements have made potatoes the 4th most popular crop grown around the world Resources: A Genius Method for Making Latkes (by Joan Nathan): https://www.nytimes.com/2020/12/04/dining/hanukkah-latke-recipe.html Potato Wonder: https://www.potatowonder.com/  Potato varieties and breeding: HZPC  https://www.hzpc.com/  Potato Goodness (a great resource for potato nutrition, storage, preparation): https://www.potatogoodness.com/ Potato recipe roundup (TBD ... Liz to add) Liz's Podcast Posse. Join the closed Facebook group!   Hasselback potato slicer on Amazon

Today’s show covers many different aspects of food nutrition. We are honing in on a new vision for healthy eating in 2021. Join us! Maya Feller is a registered dietitian and nutritionist from www.mayafellernutrition.com. She is a nationally recognized nutrition expert and author of The Southern Comfort Food Diabetes Cookbook, which features over 100 healthy and delicious recipes. As if her life isn’t busy enough, Maya also works as an adjunct professor at NYU. She joins me today with approachable nutrition solutions and a new perspective on how all of us can eat a healthy diet during the pandemic and beyond. What you won’t hear today are diet prescriptions, strict rules, and weight loss advice. Instead, we’re looking at nutrition through a slightly different lens. We will discuss how systemic racism drives inequities in healthcare, access to healthy foods, and healthy outcomes, along with what we can do to right those wrongs and improve the health of all communities. Get ready to be empowered! Maya also explains why there is no such thing as a one-size-fits-all approach to healthy eating, and why a new emphasis on embracing and celebrating your cultural food ways can lead to better eating and better health. If your family is like a lot of families out there, where everyone has a different food preference and different food priority, Maya explains how you can still get one meal on the table that everyone will happily eat.    Show Highlights:   Maya’s life in Brooklyn with her husband, two children, and pets; she’s busy working from home and managing the kids’ remote schoolwork Why Maya’s work and website focus on helping people reduce the risk of non-communicable diseases and helping those who have them (diabetes, high blood pressure, heart disease, etc.) Why the representatives we elect into office and existing laws impact our access to healthy food; people cannot eat a healthy diet without access to safe, healthy, and affordable foods in their neighborhoods How systemic racism drives inequities in healthcare and health outcomes Why we should advocate for the collective and not just for individual needs Why there is no “one-size-fits-all” solution when it comes to nutrition and how cultural food ways are taken into consideration when defining a “healthy” diet Why your weight on the scale doesn’t necessarily predict metabolic health How the foods that show up regularly in your house can fit into a healthy eating style How a family of four with different eating styles can eat the same foods (hint: start with plant-based meals with added flavor from herbs and spices) How Maya uses plenty of herbs and spices to add flavor to family meals What Maya would do to create something delicious from a can of collard greens: add sweet onion, garlic, pepper, paprika, cumin, and hot pepper or red pepper flakes Why eating mindfully and intuitively is a trend for 2021 Small changes we can make for healthier families and communities in 2021 include the following: go outside and get fresh air daily; find your food style and modify it to be nourishing and health-promoting  Maya’s hopeful messages: “I hope to see systemic shifts in which marginalized and disenfranchised communities will receive the help they need. I also hope to see expansion in the dietitian field to be more inclusive of all people.” Maya’s newest cookbook that’s in the works right now     Resources:    Maya Feller Nutrition - Website Instagram: MayaFellerRD Twitter: MayaFellerRD Facebook: Maya Feller Nutrition   Maya's cookbook: The Southern Comfort Food Diabetes Cookbook   Liz's Podcast Posse on Facebook

Happy New Year! We made it through 2020! I hope you’re looking forward to more fun in 2021 and more fun in the kitchen as you cook up recipes your family will love! Mona Dolgov is the author of Satisfy, a brand-new cookbook packed with 120 easy and delicious, gluten-free recipes made with real ingredients, real portions, and lots of vegetables. Every recipe is nutrient-dense, clocks in at 500 calories or less, and will leave you feeling full and satisfied. On today’s show, you’ll learn about Mona’s career in nutrition and food, along with her unique brand of recipe inspiration. You’ll hear about Chocolate Avocado Cookies, Pecan-Crusted Chicken, and Salmon Scampi Salad. Mona also has a delicious hummus recipe that has half the calories of the usual version. We’re also discussing simple ways to cut added sugar from your family’s diet and why Mona believes 65% of your plate should be filled with fruits and vegetables. Mona also tells us how to join her cooking classes on Zoom and Facebook. Join us to learn more about adding new inspiration to your family dinner fare!   Show Highlights:   Get to know Mona: she lives in the Boston area with her husband, loves when her two children make it home for a visit, and wants to make a difference in people’s lives with food and nutrition Why Mona identifies portion control as an important element of the healthy and delicious recipes in Satisfy The value of “plant-forward” meals that are 65% vegetables Some of Mona’s favorite recipes in her book are Chicken Marsala, Egg Roll in a Bowl, and Smoked Salmon Salsa The secret to Mona’s Peanut Sauce, made with peanut butter (or almond butter or sunflower seed butter), fresh ginger, coconut aminos, honey, crushed red pepper, rice vinegar, and sesame oil Why gluten-free alternatives bring SO many choices to the table Mona’s Grilled Salmon Scampi Salad is a pleasing combination of warm and cool food; it’s assembled with grilled fresh veggies, grilled salmon, and a light sauce of extra virgin olive oil, lemon juice, and garlic-- then placed atop a bed of fresh greens and tomatoes How Satisfy is divided into chapters and categories How Mona’s hummus recipe checks in with half the calories of the usual version because it doesn’t include olive oil Mona’s tips for reducing the added sugar in the typical American diet: Make desserts in pieces and small portions Use pie alternatives without a heavy crust Watch out for hidden sugar in processed sauces and foods Use flavor enhancers like vanilla and cinnamon Mona’s delicious Chocolate Avocado Cookies are made in the food processor with an egg, avocado, unsweetened cocoa powder, sugar (only ¼ cup!), baking soda, dark chocolate chips, and a pinch of salt (it’s a dairy-free and gluten-free recipe!) Mona’s Pecan-Crusted Chicken with Butternut Squash is a delicious sheet pan meal made with gluten-free bread crumbs, chopped pecans, dijon mustard, and honey; the key is to pound your chicken breasts to a uniform thickness and uniformly cube the butternut squash and brussels sprouts Mona’s community, which includes Facebook, Instagram, and weekly Zoom cooking classes   Resources:   Giveaway: Enter for a chance to win SATISFY: Real Ingredients; Real Portions; Real Simple. Post a comment in the Comments section below and tell me what you and your family are doing to eat a healthier diet in 2021. What changes are you planning to make to your everyday diets, and/or are there any new habits you're planning to adopt in the new year? I'll pick one lucky U.S. winner on January 20th.   Mona's website: www.monadolgov.com    Instagram @MonaDolgov Facebook   Buy the cookbook:  https://www.monadolgov.com/satisfy-cookbook   SATISFY Zoom cooking classes: https://www.monadolgov.com/january-event   Liz's regular links: Liz Weiss, MS, RDN Food & Nutrition Blogger, Podcast Host, Author, Speaker, Spokesperson Author, Color, Cook, Eat! coloring book series Website: Liz's Healthy Table Listen to my Podcast Read my Blog Media Excellence Award winner - Academy of Nutrition & Dietetics 

2020 was a doozy of a year, and I don’t need to say why! On this week’s show, I look back at my favorite episodes from 2020, the changing food and eating trends we saw during the pandemic, a new killer recipe for Chocolate, Orange & Almond Sparkle Cookies, and the silver linings that sprung from nearly a year of quarantine. Of course, we all had big hopes and dreams for the year, and I even talked about them on episode 67 during my Celebrate 2020 episode. But like so many people out there, I nixed a year of food adventure and travel for an at-home lifestyle that included working (initially) from my dining room table and cooking a heck of a lot more for my immediate family. What were YOUR silver linings? Share a comment below and tell me about the good things that emerged from your COVID life. Today’s show is about silver linings as I want to explore all the good things that came with the difficulties of the pandemic. We’ll wrap up the show with one of my new favorite cookie recipes, Chocolate Orange Almond Sparkle Cookies. It’s a yummy treat for the holidays--or any day! Join me as we take a look back at 2020’s Silver Linings and look ahead to 2021 and new adventures! Show Highlights: How I transitioned to my new stand-up desk and saw immediate improvement in my physical health How I discovered yoga classes at home; my new favorite teacher is Jordan at Burning Wheel How I’ve had great fun discovering new parts of Nantucket with my new eBike How I’ve enjoyed some really good TV shows, like Emily in Paris, The Queen’s Gambit, and The Mandalorian How I’ve been cooking a LOT! Like many of you, I’ve enjoyed the return to family mealtimes How I’ve discovered Master Classes; I’m currently taking a class on Modern Middle Eastern Cooking with my favorite chef, Yotam Ottolenghi How I’ve loved working with my awesome intern from Shanghai who currently lives in Boston; check out Resources for her delicious family recipe for Ketchup Shrimp with Vegetables How I’ve learned to do Zooms, webinars, and TV segments--all from my home kitchen, with the help of some basic lighting and recording equipment  Some of my favorite Liz’s Healthy Table episodes from 2020: my visit with Joe Yonan, the author of Cool Beans and food editor of the Washington Post; my visit with Annie Fenn, the doctor and chef whose blog is Brain Health Kitchen; and the relevant shows we did on quarantine cooking, immunity, and food safety Some favorite 2020 Silver Linings shared by listeners My plans for this winter include moving into our new Boston condo, enjoying city life, and waiting for the COVID vaccine As promised, my recipe for Chocolate Orange Almond Sparkle cookies; they are made with gluten-free baking flour, almond flour, cocoa powder, baking soda, salt, eggs, sugar, canola oil, vanilla extract, orange zest, and sparkly sprinkles Glimpses into upcoming shows for 2021; I hope you’ll join us in 2021!   Resources: Master Class - Modern Middle Eastern Cooking with Yotam Ottolengi Learn more about Liz Weiss, MS, RDN, Food & Nutrition Blogger, Podcast Host, Author, Speaker, Spokesperson Author, Color, Cook, Eat! coloring book series Website: Liz's Healthy Table Listen to my Podcast Read my Blog Media Excellence Award winner - Academy of Nutrition & Dietetics 

On this week’s show, we’re making smoothies--but not just any smoothies. The blended drinks we’re making today are designed to support your family’s gut health and heart health and to deliver benefits like glowing skin, strong muscles, and calming chronic inflammation, which can wreak havoc on your health. Join us as today’s guest explains why delicious smoothies aren’t just a summertime treat.  Frances Largeman-Roth is a registered dietitian, mom of three, avid runner, and author of Smoothies & Juices: 100 Delicious Recipes for Optimal Wellness. (See our Resources section below to learn how you can enter the giveaway for this amazing cookbook.) Frances is the founder of FrancesLargemanRoth.com, where you will find delicious recipes for the whole family and many free healthy eating guides. She’s a cookbook author and contributor to Today.com, Parents, and Parade. She has appeared on TV shows like Good Morning America and the Rachael Ray Show. Frances is a whiz when it comes to making smoothies! On today’s show, we’ll share recipes made with unexpected ingredients like fresh and frozen peaches and oats. We’ll blend up one of my favorite recipes from the book for a Ginger Mango Orange Smoothie. Frances shares inside information about what to stock in your gut-healthy smoothie pantry. You’ll also get the scoop on protein powder and collagen and learn why you may want to add these to your smoothies. It’s time to break out your blenders again and make smoothies!   Show Highlights: The scoop on Frances’ country life after 12 years in Brooklyn as she raises her kids, 11, 9, and 6--and prepares to add a new puppy to the mix Frances’ work for food magazines, writing cookbooks, and her website/newsletter What mealtime looks like in Frances’ busy household Frances’ cookbooks: Feed the Belly (a guide for pregnant moms who want to eat a healthy diet), The Carb Lovers Diet, and Eating in Color (prompted by her picky daughter) Her latest cookbook, Smoothies & Juices, focuses on the nutrients packed into smoothies made with quality ingredients What you need to start your smoothie adventure: a blender, measuring cups, and freezer bags The ideal smoothie for gut health includes prebiotic fiber (good sources are bananas, oats, apples, kiwi, chia seeds, flax seeds, honey, and maple syrup) and probiotics (good sources are kefir and yogurt) Frances’ Gut Health Smoothie is made with kefir, kale, almond butter, banana, and kiwi Why you should add oats to your smoothies for body and texture Other surprising smoothie ingredients include avocado, chia seeds, and flax seeds Try Frances’ Ginger Mango Orange Cream Smoothie that’s made with carrots, ginger, mango, orange carrot juice, and vanilla yogurt Frances’ helpful tips: Add juice to your blender before other ingredients Add baby spinach for iron, fiber, and a mild sweetness Clean your blender by adding two drops of liquid soap and water; blend it and it will clean itself! How smoothies and their powerful nutrients can boost immunity How smoothies can help improve your skin if you add collagen and beta carotene To reduce inflammation: Reduce added sugars, refined carbs, and saturated and trans fats Use grapes, cherries, turmeric, ginger, chia seeds, and blueberries In smoothies, avoid added sugar, but don’t shy away from the natural sugars in fruits and dairy ingredients because they provide energy and added nutrition Should I add protein powder to smoothies? Which ones are best? Check out Frances’ book for all the information you need Frances’ family favorite smoothies: Strawberry Avocado Refresher: strawberries, avocado, frozen banana, lime juice, and ice Banana Avocado Zinger: banana, avocado, baby spinach, coconut water, frozen pineapple chunks, chopped fresh parsley, and lime juice (jalapeno is optional)   Resources: Giveaway: We're giving away a copy of Smoothies & Juices to one lucky U.S. winner. For a chance to win, post a comment in the comments section below and tell me about your favorite smoothie recipe and/or your favorite go-to smoothie ingredient. I'll pick one winner at random on December 16th at noon ET. Good luck! Find Francis on the web: Instagram and Twitter: @FrancesLRothRD  Get my FREE monthly FLR VIP newsletter with recipes and discounts www.franceslargemanroth.com Smoothies & Juices: Prevention Healing Kitchen Author of Eating in Color and Feed the Belly Contributor At Today.com and Parents magazine Host of The Milk & Honey Kitchen with Frances on YouTube Like me on Facebook! Frances’ recommendation: Collagen -- unflavored collagen from Vital Proteins and the vanilla multi collage from Ancient Nutrition. Frances uses it in her coffee daily and also enjoys adding it to smoothies.   

We’re all busy making plans for the holidays, starting with Thanksgiving. How are you celebrating this year? Are you making your typical sweet potato side dish, or are you preparing the entire meal from scratch, like me? How are you keeping your stress meter out of the red? My guest today has simple advice for adding ease, flavor, and a dash of good health to your Thanksgiving Day dinner--and beyond. Jenna Helwig is the food director at Real Simple magazine and the author of four cookbooks; her fifth is coming out next year. She’s also the founder of a NYC-based personal chef services company called Rosaberry. When it comes to simplicity in the kitchen, Jenna’s got us covered. Today’s show brings lots of recipe inspiration, like Maple Sweet Potatoes with Spicy Pecan Praline and a Vanilla Sweet Potato Cheesecake dessert that I’m planning to make for Thanksgiving. Jenna has advice for staying grounded and grateful during the holidays, along with tips for streamlining your holiday dinner to-do list. If you love mashed potatoes, don’t miss Jenna’s easy hacks for adding fun, new flavors to your old favorites. Thanksgiving may look a little different this year, but Jenna is here to help us cope and cook delicious meals with confidence.    Show Highlights:   Get to know Jenna, her life in Brooklyn as she raises a teenager, loves cookbooks, and indulges in her passion for New York Yankees baseball Jenna’s books, blog, and her work at Real Simple and Rosaberry A glimpse at an average day in Jenna’s life Plans for Thanksgiving at Jenna’s house Maple Sweet Potatoes with Spicy Pecan Praline features roasted sweet potatoes and shallots topped with candied pecans and lime zest Jenna demystifies the under-appreciated shallot Vanilla Sweet Potato Cheesecake, which is made with cream cheese, eggs, vanilla, sweet potato, and a pie crust Five ways to add better nutrition and flavor to mashed potatoes: swirl in chimichurri or pesto, drizzle with pumpkin seed oil and top with pepitas, add Greek yogurt, blend with cauliflower, add roasted garlic Jenna’s tips for streamlining Thanksgiving: “Realize that not every dish has to be over the top, and make dishes ahead when possible.” Why pumpkin pie is Jenna’s go-to Thanksgiving dessert Tips for pursuing positivity during the holidays: practice password therapy and list thankfulness in threes How Jenna balances holiday indulgences with healthy hacks How we can take opportunities to be more intentional in the ways we celebrate holidays Resources: Mash Notes: Recipes from Real Simple featuring potatoes   https://www.realsimple.com/food-recipes/browse-all-recipes/maple-sweet-potatoes-recipe Hear from Jenna's non-binary teenager. An essay about Rosen's gender journey can be found here:  https://www.parents.com/parenting/better-parenting/teenagers/teen-talk/im-a-teen-who-is-nonbinary-heres-what-i-wish-parents-would-know-about-gender/   Jenna's website: https://www.jennahelwig.com/ Follow Jenna:  Instagram: @jennahelwig and @realbabyfood Twitter: @JennaRosaberry Jenna’s books: The Multi-Cooker Baby Food Cookbook, Baby-Led Feeding, Real Baby Food, and Smoothie-licious  

This week’s show is all about authentic and healthy Indian cooking. Indian food has always been a bit of a mystery to me, but my guest today explains the diverse and delicious cuisine of India in an easy and understandable way. If the extent of your Indian cooking knowledge revolves around the word “curry,” then you don’t want to miss today’s show!   Madhu Gadia is a leading authority on Indian cooking and the author of The Indian Vegan Kitchen. Madhu is the mother of two grown children, grandmother, and a fellow registered dietitian. She’s also the voice behind the must-visit website, Cuisine of India.com. Hope over to Madhu’s website to see her delightful cooking videos, blog posts, and recipes. Think of it as your one-stop-shop for all things Indian cooking. On today’s show, you’ll hear about her life as a child around the kitchen table in India, her favorite family recipes (hint: you’re going to need some chickpeas!), and how you can set up a nourishing Indian pantry in no time, including the six spices you’ll need to make traditional Indian dishes. We’ll also talk about the exciting recipes in Madhu’s latest book.    Show Highlights:   Madhu’s life in Ames, Iowa, her work, and her family How Madhu feels comfortable in both Indian and American culture The biggest differences in the regions of northern India and southern India are the staple grains; wheat is prevalent in the north and west, and rice is used mainly in the south and east Misconceptions about “curry” in Indian cuisine: Is it a spice or a dish? Madhu’s Creamy Mushroom Curry, a side dish with no cream, is made with onions, ginger, garlic, green chiles, almonds, cashews, mushrooms, turmeric, salt, and cayenne pepper Starter spices for Indian cooking include turmeric, cumin seeds, ground coriander, cayenne pepper, garam masala, and black mustard seeds What is garam masala? A flavorful spice blend of cloves, ginger, cumin seeds, and cardamom; it’s “heating” to the body and good for health and digestion Other basics for the Indian pantry include onions, ginger, garlic, green chiles, beans, whole wheat flour, lentils, chickpeas, and basmati rice Madhu’s first cookbook, Light and Luscious Cuisine of India, was published in 1997; it was later republished and renamed New Indian Home Cooking Why Indian cooks add asafoetida (a spice) to most bean dishes  Madhu’s favorite Indian recipe: Quick Chickpea Curry, which brings all the flavors of India with canned chickpeas, onions, cumin seeds, ginger, chopped tomatoes, turmeric, ground coriander, cayenne pepper, salt, garam masala, and lemon juice; it’s ready in 15 minutes and goes well with rice for a quick meal “Masala”--a general Indian term for a dry spice blend “Dal”--a general Indian term for a dish with beans Madhu’s life as a young girl growing up in India The prevalence of vegetarianism among Indian people Madhu’s Pea and Tofu Curry made with tofu, frozen peas, onions, ginger, garlic, green chiles, tomato sauce, cumin seeds, almond meal, white poppy seeds, turmeric, coriander seeds, garam masala, and cilantro Madhu’s favorite Indian desserts: Jalebi (a dessert similar to funnel cake) and Almond Halwa, which is made with roasted almond meal and a syrup of sugar, water, and cardamom Kid-friendly, starter recipes to try in Madhu’s book: Potato Flatbread and Veggie Noodles     Resources:   Cuisine of India: Madhu's website Madhu's Quick Chickpea Curry Madu's YouTube cooking channel Madhu on Instagram

Today’s show is all about the DASH diet, which stands for “Dietary Approaches to Stop Hypertension.” It’s a diet filled with fruits, vegetables,  low-fat dairy and fiber and low in sodium and saturated fat. It’s how I love to eat, and it’s a healthy way of eating whether you have high blood pressure or not. My guest today is Rosanne Rust, MS, RDN, author of the new cookbook, DASH Diet for Two. Rosanne Rust is a dietitian, friend, and the author of The DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together. Rosanne is an internationally recognized nutrition expert who has a passion for facts. She created her blog, Chew the Facts, to help consumers decipher nutritional facts from myths. She’s also the author of DASH Diet for Dummies, Glycemic Index Cookbook for Dummies, and Calorie Counter Journal for Dummies. In today’s show, we talk about Rosanne’s decision to become a dietitian, and why preventing and treating high blood pressure through a healthy lifestyle is near and dear to Rosanne’s heart. You’ll also get some great recipes, including Noodles with Mushrooms and Cabbage and Grilled Shrimp Stuffed Poppers, an appetizer that will blow your mind.    Show Highlights: The scoop on Rosanne and her story How Rosanne’s blog and website, Chew the Facts, give the facts to combat the misinformation about nutrition Rosanne’s path to becoming a dietitian after battling food intolerances and digestive issues for years Rosanne’s book about the DASH diet Why high blood pressure is more common than you think, with nearly ½ of all US adults having it and 1 in 3 of the world’s population How high blood pressure is often misdiagnosed, even though it contributes to millions of deaths each year How certain populations are affected by high blood pressure at greater risk, like Africans-Americans Rosanne’s personal high blood pressure story, which includes a strong family history and low dose medicine DASH diet basics: “Dietary Approaches to Stop Hypertension” Not for weight loss, but a lifestyle Based on clinical research, trials, and dietary patterns The pattern for all-around healthy eating includes low sodium, 8-10 daily servings of fruits and vegetables, 2-3 daily servings of low-fat dairy, low saturated fat and sugar, and high fiber The lifestyle components of the DASH diet: stay active and manage stress and weight The importance of adding important nutrients in a “food first” health plan An overview of Rosanne’s cookbook and chapters (it’s packed with 125 delicious recipes!) DASH-style Cobb Salad: uses roasted sunflower seeds instead of bacon, fewer blue cheese crumbles, amped-up veggies, and a lighter dressing Grilled Shrimp Stuffed Poppers: uses low-fat cream cheese How eggs and shrimp have gotten a bad rap on most diets, but are allowed on the DASH diet Tips on cutting sodium without sacrificing flavor Noodles with Mushrooms and Cabbage: a Hungarian-inspired recipe with onions, butter, egg noodles, cayenne pepper, mushrooms, and cabbage Baked Apples: a reduced-sugar dessert with heart-healthy nuts Rosanne’s next book is DASH Diet for Dummies, 2nd edition; it’s a reference book on nutrition with 45 recipes   Resources:   DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together   Rust Nutrition and Chew the Facts blog: https://rustnutrition.com/   Rosanne on: Twitter Instagram Facebook

Today’s show is relevant to every woman because, if we haven’t gone through it already, we all will face menopause one day. You may not realize that there are steps we can take regarding diet and exercise to prepare our bodies ahead of time. Join us for a closer look at natural ways to manage hormones, health, and happiness.  Elizabeth Ward and Hillary Wright are the authors of the new book, The Menopause Diet Plan. The book explores the physiology of menopause symptoms that many women experience and outlines important diet strategies to manage those symptoms. We’ll also talk about eating according to your body clock, why plant-forward diets can be your best friend, and why many of us should cut back on carbs.    Liz Ward is an award-winning nutrition coordinator and writer who lives in the Boston area. She’s the author of several books including Expect the Best: Your Guide to Healthy Eating Before, During, and After Pregnancy.   Hillary Wright has over 30 years’ experience as a nutrition educator with expertise in women’s health. She’s the author of two previous books, The PCOS Diet Plan and The Prediabetes Diet Plan. She is also the senior nutritionist at the Dana-Farber Cancer Institute in Boston, and she’s a founding member of the nutrition technology company, Good Measures.    Show Highlights:   Get to know Liz, the mother of three girls, and Hillary, the mother of three boys (and no, none of the children of these lifelong friends ever matched up together as their mothers wished) Menopause and perimenopause defined Common menopause symptoms include the following: hot flashes, night sweats, trouble sleeping, irregular periods, mood swings, dry skin, and weight gain Why perimenopause and menopause symptoms vary from woman to woman Other symptoms can include bone loss and a greater risk of heart disease from lack of estrogen Is there a magic bullet for hot flashes? Sadly, the answer is no. Things that may help with symptoms include hormone replacement therapy, soy foods, exercise, proper sleep, acupuncture, cognitive behavioral therapy, and relaxation techniques Use caution with supplements that have an estrogen-like effect Why Liz and Hillary wrote their book about menopause From the book, the core principles of menopause nutrition: Eat according to your body clock Focus on plant-based foods Focus on eating lower carb/higher protein diet Get regular physical activity Why Liz and Hillary’s menopause diet plan doesn’t exclude any food  The benefits of curbing refined carbs and eating fewer refined grains while eating high-quality carbs and more protein The supplements that might be helpful are calcium, vitamin D, and Omega-3 fatty acids What it means to eat a “plant-based” diet Liz and Hillary’s recipe for walnut pesto; it’s made with yogurt and walnuts and tastes great on fish and chicken How the recipes in the book are delicious, easy, flexible, and family-friendly How many recipes in the book can be modified to fit your tastes, like Stir-Fry, Your Way From the book, a recipe for Chicken Italiano that includes lots of vegetables The biggest take-home message about menopause today: “Women need to start paying attention to preparing for menopause long before their period ends.” Why belly weight gain happens in menopause     Resources:   The Menopause Diet Plan on Amazon   Find Elizabeth Ward on the web at: Better is the New Perfect Find Hillary Wright on the web at: Hillary Wright   Elizabeth Ward on IG: @ewardmsrd Elizabeth Ward on Twitter: @ewardrd Elizabeth Ward on Facebook   Hillary Wright on IG: @Hwrightrd Hillary Wright on Twitter: @pcosdiet   Menopause Diet Plan on Facebook

Today’s show is a celebration in honor of National Family Meals Month and National Fresh Fruit and Vegetable Month. For dietitians, it doesn’t get much more exciting than that! Join us to learn more! Elise Compston and Stephen Compston are joining me with tips for gathering your family around the table more often. They also have clever ways to increase your fruit and veggie consumption. This husband and wife dietitian duo are the parents of two young kids, and they run the blog, Straight Outta Compston Kitchen. Their blog is loaded with healthy recipes and mealtime inspiration galore, and there are lots of freebies in the resources for today’s show, so check it out!   Show Highlights:   More about Elise and Stephen, their family, and their work Elise’s passion is recipe development, while Stephens’ specialty is working with diabetes sufferers How their business, Straight Outta Compston Kitchen, exists to develop healthy, simple, family-friendly meals Why Elise, Stephen, and Liz all serve as Fruit and Vegetable Ambassadors in Action for the Have A Plant Program of the Produce for Better Health Foundation The benefits of family meals include cooking at home, trying new things, eating meals together, and helping kids develop palates for healthy foods From Elise and Stephen: Top tips for family meals at the table include cook together with your kids, and start simple if you think you can’t cook What family mealtime was like for Elise and Stephen as they grew up The best tips for fulfilling the pledge to eat one more fruit or vegetable every day The Family Meal Mystery Basket ingredients: rotisserie chicken, carrots, apple, parsley, and honey Elise and Stephen created a Harvest Chicken Waldorf Pita Pocket Liz created Chicken and Carrot Shawarma Salad Bowls The Pantry Survival Guide, Top Ten Staples: From Elise and Stephen: frozen fruits and vegetables, canned vegetables, broth, salsa, eggs, canned tuna, canned pumpkin, ground flaxseed, nuts and seeds, and herbs and spices From Liz: corn tortillas, shredded cheese, canned salmon, frozen fruits and vegetables, eggs, nut butter, canned beans, pasta, and pasta sauce Go-to favorites for Elise and Stephen: Turkey Jerky and Pesto Chickpea Salad What’s next for the Compston family--maybe a cookbook in the future? Resources: Straight Outta Compston Kitchen website and blog The Compstons on Instagram   Harvest Waldorf Pita Pockets Chicken and Carrot Shawarma Salad Bowls  National Family Meals Month National Fruits & Veggies Month   Freebies discussed on the podcast: Liz's Top 10 Pantry Essentials Fridge/Pantry Checklist from the Compstons

This week’s show is all about inflammation. What is it? What role does it play in gut health, cancer, heart disease, and other chronic conditions? What can we do to keep inflammation at bay? And what role does diet play in both causing it and preventing it? My guest is Carolyn Williams, PhD, RD, author of one of my favorite new cookbooks, Meals that Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less. This episode may change the way you eat forever!  Carolyn Williams, Ph. D., is a registered dietitian, culinary nutrition expert, and author of Meals that Heal: 100 Everyday Anti-inflammatory Recipes in 30 Minutes or Less. Carolyn’s recipes are simple, easy, and family-friendly--and they feature many of my favorite foods. Carolyn received a 2017 James Beard Journalism Award, and her work is regularly featured in top magazines like Cooking Light, Eating Well, Real Simple, All Recipes, and Prevention. She teaches culinary arts and nutrition classes at a local college, where she is a tenured faculty member. She lives in Tuscaloosa, Alabama, with her two children. In this episode, we talk about some of Carolyn’s recipes like Avocado and Tomato Chicken Salad, Salmon with Quinoa and Kale Salad, and her Peanut Butter Chocolate Chip Cookie Bites, made with chickpeas.    Show Highlights:   Get to know Carolyn better How Carolyn honed her cooking skills with outdoor mud pie creations as a kid Why Carolyn wanted to understand nutrition better How Carolyn’s book, Meals that Heal, came to be Carolyn’s “Aha” moment of realization about inflammation and multiple health issues Low-grade, chronic, and acute inflammation: the good, the bad, and the ugly Foods to avoid to minimize inflammation: fast food, fried foods, and processed foods Guidelines for reading food labels to look for minimally-processed foods Foods we should eat more often: leafy greens, olive oil, berried, cruciferous vegetables, fatty fish, green tea, cultured/fermented foods, and nuts and seeds How a healthy microbiome keeps inflammation in check Carolyn answers Liz’s questions about dairy, gluten, and inflammation Salmon with Quinoa and Kale Salad with Citrus Vinaigrette (use frozen quinoa from Trader Joe’s for an easy shortcut!) Avocado Chicken Salad: shredded, cooked chicken, cherry tomatoes, scallions, ripe avocado, lime juice, olive oil, salt, and cumin Some favorite recipes at Carolyn’s house: Zucchini Taco Skillet, made with zucchini noodles Yogurt Bark, made with fruit and granola Peanut Butter Chocolate Chip Cookie Dough Bites: made with chickpeas, peanut or almond butter, brown sugar, almond milk, vanilla, salt, old-fashioned oats, and dark chocolate chips Liz’s healthier version of 7-Layer Bars: made with chickpeas, sweetened condensed milk, nuts, dried fruit, oats, chocolate chips, and shredded coconut Benefits of incorporating more anti-inflammatory foods for people of all ages A random question from the Mason jar about Carolyn’s worst kitchen blunders Carolyn’s inspiration to dig more into inflammation and foods that heal   Resources:   Liz's Lightened-Up 7 Layer Bars Carolyn's website   Carolyn on social media: Pinterest Instagram Facebook   Liz Weiss, MS, RDNFood & Nutrition Blogger, Podcast Host, Author, Speaker, Spokesperson Author, Color, Cook, Eat! coloring book series Website: Liz's Healthy Table Listen to my Podcast Read my Blog Media Excellence Award winner - Academy of Nutrition & Dietetics

If you are sick of cooking, we’ve got you covered with today’s show. Since March, I’ve been cooking up a storm, and I’ve only been out to eat twice, which is a big deal for me. Maybe quarantine cooking has you frustrated, uninspired, and tired of planning yet another family meal. This episode will give you lots of delicious, healthy ways to get quick, effortless meals on your family’s table night after night and day after day.    Joining me on today’s show are Jessica Jones and Wendy Lopez, fellow dietitians and founders of Food Heaven, an online resource for inclusive and accessible wellness. They also host the popular Food Heaven podcast, named by iTunes as a New & Noteworthy Podcast in 2016. Jess and Wendy are the co-authors of 28-Day Plant-Powered Health Reboot. They write a monthly food and nutrition column for Self magazine, and their Instagram page is a must-follow. Together, we’ve got mealtime hacks and speedy recipes designed to get you in and out of the kitchen quickly and without a single ounce of stress. You don’t want to miss Wendy’s “Avocado Tale of Woe;” I’m still laughing at her crazy story that explains why avocados are NOT her favorite food.    Show Highlights:   Get to know Jessica and Wendy, how their brand was born, and their podcast that focuses on healthy and sustainable strategies for living The reality of cooking in quarantine, then and now Best throw-together meals to use leftover vegetables, fresh vegetables, canned beans, etc.: quesadillas, pitas, salads Jessica’s favorite three-ingredient meals: pasta, marinara sauce, and cashews; frozen burrito (Trader Joe’s), avocado, and baby carrots; rice, black beans, and salsa Liz’s new four-ingredient favorite filling for tacos: chipotle salsa, ground beef, black beans, and shredded cheese The best prep ahead meals are one-pot/pan meals like soups, stews, and casseroles; Jessica’s favorite go-to site is Pinch of Yum for balanced, flavorful, and simple meal ideas Foods that are easy to prep ahead and freeze for later use: hard cheeses, tofu, pizza dough, and sauces like pesto and sofrito Why the neighborhood food swap is perfect for quarantine and the best practices to follow to stay safe A great idea to prepare and share with neighbors: stir fry with tofu, peppers, ginger, garlic, sesame oil, and soy sauce Why pre-made meals can preserve your mental sanity, make life easier and less stressful, and still be nutritious and delicious Jessica’s meal kit experience takeaways, including why she loves the many options and how she found favorites like ramen noodle stir-fry and sloppy joe varieties Mental health hacks to keep from stressing out about preparing meals Final words of advice: “Take it one day--or one hour--at a time. Don’t pressure yourself to keep going when you need a break. Don’t try to be perfect.”   Resources:   Recipes and topics discussed on the show:   No-Knead Focaccia from Basically: https://www.bonappetit.com/story/focaccia-pizza   No-Knead bread - Mark Bittman: https://www.markbittman.com/recipes-1/no-knead-bread   3 Ingredient Creamy Tomato Shells from Pinch of Yum: https://pinchofyum.com/creamy-tomato-shells   Self Magazine articles from Wendy and Jess:   - 5 Ways to Make Sure You Eat When You're Sick of Cooking and Burned Out By Daily Life: https://www.self.com/story/food-tips-burned-out   - 9 Quick Meals I’m Throwing Together Lately Because Cooking During the Pandemic Is a Scam. 3 Ingredient Meals: https://www.self.com/story/quick-meals   Food Prep show episode with Toby Amidor, MS, RDN:  https://www.lizshealthytable.com/2018/01/24/meal-prep-magic-with-toby-amidor-ms-rd/   Want to learn more about Eritrean cuisine? Read about it here:  https://en.wikipedia.org/wiki/Eritrean_cuisine   Almond Brownies from King Arthur: https://www.kingarthurbaking.com/recipes/almond-flour-brownies-recipe   Crispy Pan Pizza from King Arthur: https://www.kingarthurflour.com/recipes/crispy-cheesy-pan-pizza-recipe   Find Wendy and Jess on the web: https://foodheavenmadeeasy.com/   Food Heaven Podcast: https://foodheavenmadeeasy.com/podcast/   Food Heaven on Social Media: Instagram Facebook Twitter 28-Day Plant-Powered Health Reboot by Jessica Jones and Wendy Lopez  

On today’s Liz's Healthy Table podcast, we’re talking about foods, nutrition, and dietary supplements that support a healthy immune system. What does science say about vitamins D, C, A, and E? What about zinc? Why is a diet rich in fruits and vegetables more important now than ever as we deal with a global pandemic? And why are the elderly at greater risk for nutritional deficiencies? Join me as we dive into these topics and more, including why you’ll never hear me claim that anything can "boost" your immune system. (I prefer the term, "support.") Anthony Thomas, Ph.D., is a Nutrition Researcher and Director of Scientific Affairs at Jarrow Formulas in Los Angeles. Anthony evaluates research for ingredient use in dietary supplement formulations, including dosing and usage recommendations to reflect scientifically supported benefits. He has authored and co-authored multiple published peer-reviewed scientific manuscripts and served as peer reviewer with relevant expertise in the field of nutrition and metabolism for multiple scientific journals.  Anthony is an avid user of dietary supplements, but he believes strongly that diet and physical activity come first. You may remember Anthony from last year’s two-part series on probiotics. If you scroll down, you'll find those links.  Show Highlights: Updates on Anthony’s family, which includes a new baby girl To put diet and immunity in perspective, Anthony doesn’t use the phrase “boost immunity,” but thinks of diet and supplements as things that reinforce and prime immunity How macronutrients and micronutrients are the building blocks for cellular function With Anthony’s “food first” approach, nutrition supplements are one tool to support immunity and overall health Other lifestyle factors that affect immunity include stress management, sleep, and physical activity The role of a healthy immune system and how it relates to COVID-19 Why the elderly and people who suffer from obesity tend to have higher rates of nutrient deficiency, and may be more susceptible to COVID-19 How to get more calcium, vitamin D, and zinc into your diet Why eating for immunity is not an “all-or-nothing” proposition (a weekend cheat meal won’t blow it for you!) Protein’s role in a healthy immune system How fruits and vegetables (and vitamins A and C) are critical for fighting infections Anthony’s thoughts on the role of probiotics in immune function The scoop on turmeric, garlic, and ginger as they relate to immunity Why elderberry and mushroom supplements could be important during times of higher stress and vulnerability Why Anthony says everyone could benefit from taking vitamin D supplements The benefits of zinc supplementation The supplements that Anthony takes every day or every other day: vitamin D, vitamin C, zinc, and probiotics Takeaways we’ve learned from the global pandemic: “We weren’t well-prepared, but we can learn and be better prepared for the next one with our diet and strategic supplementation.” A final question: Does a healthy immune system reduce the risk of catching COVID-19 or improve our outcome?    

They are healthy, nutrition-packed, and can be the building blocks to some pretty delicious, yet hearty meals. There is perhaps no food quite so convenient, versatile, and humble--finding a home in even the tightest of food budgets. What is this miracle food of which we speak? Beans! They come in so many different varieties, and the meal possibilities are endless. A kitchen without beans is like a day without sunshine. Beans are versatile, delicious, nutritious, and they add an endless array of recipe possibilities to meals, snacks, and desserts. I use them all the time in my everyday cooking, and so does Joe Yonan, author of the new cookbook, Cool Beans: The Ultimate Guide to Cooking with the World's Most Versatile Plant-Based Protein. If you've been cooking more and more and more these days at home, then you'll love the recipes, kitchen wisdom, and cooking advice from Joe Yonan. He's the Food and Dining Editor for The Washington Post, and as you'll discover on this week's show, he's also the master of cool bean cookery. Oh, and wait till you hear about his recipe for Harissa Roasted Carrots and White Bean Dip and Julia's Deep, Dark Chocolate Mousse. Let’s get cooking with Joe! Show Highlights: Get to know Joe better How Joe became interested in food shopping and meal prep at eight years of age How the coronavirus crisis has affected the restaurant industry and food journalism The new website geared to novice cooks with recipes, tips, and guidance for beginning cooks: Voraciously The silver lining to the pandemic: more people are interested in cooking at home, and family dinners have made a comeback How Joe became fascinated by beans as a vegetarian for the past eight years Benefits of beans: incredible nutrition, packed with fiber, vitamins, and minerals, versatile, shelf-stable, and affordable How beans are a common denominator in “blue zones,” places across the globe where people live longer than average Benefits of dried beans over canned: they are cheap and include many different varieties that aren’t canned; also, you have more control in the cooking process and texture and have the cooking liquid that can be added to dishes for extra flavor Joe’s rules for cooking dried beans and his take on the “to soak or not to soak” question How kombu (dried seaweed) helps digest beans to reduce flatulence and soften the beans Joe’s favorite recipe in Cool Beans, Lalo’s Cacahuate Beans Joe’s recipe for Harissa Roasted Carrot and White Bean Dip, which uses harissa (a North African chili paste); toss the carrots with harissa and roast them at high heat (chipotle peppers in adobo sauce can be substituted) and puree them with a can of white beans with mint and lemon juice Where Joe’s inspiration for recipes comes from The adaptability of beans in many recipes, since they are a vegetable AND a protein that’s starchy Gateway recipes for beans include hummus, chili, and purees to use in soups and pasta Joe’s recipes for Julia’s Deep, Dark Chocolate Mousse and Black Bean Brownies   Resources: Photos by Aubrie Pick, food styling by Lillian Kang, courtesy Ten Speed Press.  Joe Yonan Food and Dining Editor, The Washington Post Cool Beans: The Ultimate Guide to Cooking With the World's Most Versatile Plant-Based Protein is out NOW from Ten Speed Press. Find Joe on social media! Instagram Twitter Facebook Read more on my website!