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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!

How have you been navigating grocery shopping, cooking, and meal planning during quarantine? My habits certainly have changed, and I've talked about it on the show over the past few months. So this week, I thought it would be fun to hear from three fellow dietitian friends and podcast hosts to see how they're coping with the new normal and how their cooking, shopping, and eating habits have evolved over the past few months. Tune in for tips on turning dinner into tasty lunch leftovers the next day; how to bust through dinnertime boredom by trying new "out of the box" recipes; and why you don't have to feel guilty if you're not baking your own sourdough bread. Amber Pankonin hails from the great state of Nebraska. She hosts the Healthy Under Pressure podcast, where she interviews entrepreneurs about how they thrive and grow even when faced with daily stresses and challenges. Amber has important words of wisdom for each of us about giving ourselves a break during difficult times and not feeling like we have to be Wonder Woman or Superman right now. She reminds us that we don’t have to play the comparison game. I am not making sourdough bread at home, and I’m no longer feeling guilty about it.  David Orozco is a “guy-e-titian” who hosts the One Small Bite podcast where he addresses nutrition topics for men. He joins us from Georgia with survival stories from his home kitchen. Every night he’s there with his wife and daughter as they prepare healthy dinner meals that double up as lunch the next day. No PB & J for this guy-e-titian! Melissa Joy Dobbins, from Illinois, hosts the Sound Bites podcast. She has a magical way of taking the latest science and nutrition and translating it into essential news that we can all use. She’s home with her husband and two kids now, and she’s craving variety because she’s bored with the same old meals. You could say that the pandemic has brought out the chef in Melissa as she has explored new mealtime creations. She’ll share her inspiration with us.    Show Highlights: From Amber: Get to know Amber and her podcast How we stay healthy during stressful times: Take care of yourself Don’t play the comparison game Give yourself grace How Amber’s shopping habits have changed as she is more intentional about food waste and more experimental in the kitchen Liz’s dinner plans for tonight: Asparagus Quiche (check out the recipe in Resources!) Why Amber is more intentional about meal planning How living in Nebraska gives Amber access to local meat and produce directly from the farmers From David: Get to know David and his podcast that’s geared to men How David is handling the pandemic with weekly grocery trips that include masks, gloves, and extra cleaning measures The biggest difference for David and his family is that they are home together for all three meals---and the dishwasher runs almost non-stop Repurposing family dinners for lunch the next day: Cuban Pork Sandwiches made from leftover tenderloin Buddha Bowls made with leftover tofu stir-fry Why handmade pizza is a favorite for dinner--and breakfast--and lunch David’s Colombian roots, his childhood in NJ, and the last 30 years in Atlanta From Melissa: Get to know Melissa, her podcast, and her family How Melissa has coped by shopping less often, mostly buying the same foods, but keeping more junk food on hand The changes in Melissa’s household: her husband has started making homemade bread again, and they have made homemade birthday cakes Why dinnertime for Melissa’s family has included more variety and more comfort food How Melissa finds one-pot inspiration from Shelley Rael’s The One-Pot Weight Loss Plan cookbook Why ordering takeout has become a huge treat for the family Melissa’s advice for feeding a family during a pandemic: “Find what works for you.”   Resources: Links for Amber: Amber’s website: www.stirlist.com Amber’s podcast: www.healthyunderpressure.com Instagram: @RDamber Twitter: @RDamber Liz’s Asparagus Quiche:  https://www.lizshealthytable.com/2014/06/06/crustless-asparagus-quiche/ Liz’s cookbooks that she’s revisiting: https://www.lizshealthytable.com/cookbooks/  Links for David: David’s website: https://www.onesmallbite.net David’s podcast:  https://podcasts.apple.com/us/podcast/one-small-bite/id1492400550 Instagram: https://www.instagram.com/david_tdwellness/ Links for Melissa::  Melissa’s podcast: https://www.soundbitesrd.com/podcast/  Instagram: @melissajoyrd Twitter: @melissajoyrd Facebook: @MelissaJoyDobbinsSoundBites  Do More with Dinner initiative: https://www.soundbitesrd.com/download-m-o-r-e-dinner-kit/  Joan Nathan’s chicken soup: https://food52.com/blog/6142-joan-nathan-s-chosen-matzo-ball-soup  The One-Pot Weight Loss Plan by Shelley Rael, MS, RDN

Just in time for Mother’s Day, let’s all take a deep breath together and celebrate the hard work we do every day taking care of our families … by taking care of ourselves. Today’s show features self-care strategies and “you” time. Together with my guest, Heather Englund from Fit Mama Real Food, we’ll explore things like food and hydration, mindful movement and outdoor time, and fun, laughter and gratitude. Self care is important for the health of your body and your mind. Heather Englund is a self-care guru and fellow podcaster. She’s the face and voice behind the food and healthy living website, Fit Mama Real Food. On her blog, podcast, and website, she shares recipes for the entire family, tips for bringing kids into the kitchen, and quick and effective home workouts--all to help you feel and live your healthiest, happiest, and best life. Heather and I met through email and connected over our love of podcasts. In today’s episode, Heather shares self-care strategies to help us carve out that essential time for ourselves.    Show Highlights:   Get to know Heather: she’s a mom of four young kids, makes her home in the state of Washington, and is a fitness instructor, blogger, and podcaster Why Heather wakes up early to get it all done and steal a few kid-free moments Eight strategies for carving out time for self-care: Nourishing food--You will feel better and more energized if you fuel yourself with good food. Meal planning--It cuts down on food waste and takes stress away. Heather shares how she makes Banana Custard Oatmeal and Homemade Flaxseed Granola for her family. Moments of quiet--You have to be intentional about stopping and being quiet. Take a solo walk and find ways to pause to breathe and be present. Hydration--Water is good for your health and affects your energy level. Add in fruits and flavors to make it fancy! Laughter and fun--It really is like medicine for your soul. Tell jokes, play games, and don’t be so serious about life. Gratitude--Think about what you’re grateful for and how you are blessed with big things and little things. Be more positive. Outside time--Vitamin D from the sunshine is good for your health and immunity. Even a few minutes of sunshine and fresh air can improve your quality of life. Mindful movement--Take a walk. Find an exercise that you enjoy to get the maximum physical and emotional benefits. Get the kids involved, and remember, if you can’t commit to long workouts, that every single minute still counts!   Resources:   Banana Custard Oatmeal recipe   Meal Planning Mamas Meal Planner:  A 52-week meal planner and favorite recipe keeper.  Includes step-by-step meal planning + meal prep instructions to simplify your meals.   Hemp Granola recipe   8 Minute Get-Energized Yoga Workout with Heather   5 minute fitness challenge on YouTube   YouTube channel with more workouts + recipes   Fit Mama Real Food: https://www.fitmamarealfood.com/ Instagram Twitter Facebook YouTube Pinterest     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 

Join me on this week’s podcast as I clear up the confusion about the safest and most efficient way to grocery shop, food safety and coronavirus, and restaurant take-out in the age of COVID-19. My guest is Hilary Thesmar, PhD, RD, Chief Food and Product Safety Officer and Senior VP of Food Safety Programs for the Food Marketing Institute (FMI). Hilary is a registered dietitian with a master’s degree in Human Nutrition and a Ph.D. in Food Technology. Wait until you hear her advice on how to handle your groceries when you get home from the supermarket, why it’s OK to order and eat take-out from your favorite restaurants, and how the supply chain is adapting to the distribution of things like milk, eggs, and toilet paper to the supermarket.  Show Highlights: Get to know Hilary, her work at FMI, her family, and her dog A recent survey’s findings about grocery shopping habits during the pandemic. How people have changed their shopping habits Why people worry about finding groceries and supplies that they need How the supply and demand principle affects our resources during a pandemic Why we can’t find toilet paper at the store Why farmers are having to dump their milk Procedures to follow for food safety in the middle of COVID-19, including employee health, cleaning and sanitation policies, and social distancing rules What to do with your groceries when you get home from the supermarket Why water is the best way to clean your fruits and vegetables Why we need to be smart in our shopping practices The increase in food assistance programs and their benefits Why it’s OK and safe to order take-out meals from your favorite restaurants Hilary’s home-cooking food philosophy during the pandemic   Resources: Grilled cabbage from Liz’s website Podcast Posse COLOR, COOK, LEARN 26-Day Challenge Sign up here: https://www.lizshealthytable.com/colorcooklearn/

Today’s guest, Bettina Elias Siegel, explains why kids are bombarded with unhealthy foods and messages about unhealthy foods all day long, why it's hard to raise healthy eaters, and why the notion that kids are inherently picky is a myth. Join us to find out how you can advocate in your community for healthier kid foods in schools, restaurants, and on the playing field. Become an advocate for change and learn valuable lessons from Bettina's book, Kid Food. Bettina is the mother of two teenagers, and they make their home in Houston. Bettina recently appeared on Episode 5 of the new MSNBC series, What’s Eating America, where she spoke with chef and host Andrew Zimmern about the role of processed food in school meals.   Show Highlights: Bettina’s back story of her varied careers as a lawyer, freelance writer, food advocate, and food policy writer Why family dinner is a priority at Bettina’s home, where they eat healthy, tasty, and quickly prepared meals The lack of cooking skills and home economics education in schools today How Bettina made the leap from lawyer to kid-food advocate Bettina’s blog, The Lunch Tray, which is a 10-year-old platform for food advocacy The bombardment of unhealthy food choices on today’s kids Why Bettina’s book, Kid Food, is her attempt to explain why it’s difficult to raise healthy eaters How parents assume all kids are picky eaters, but they really aren’t! They just go through phases of being reluctant to try new foods How parents give kids too much autonomy over the foods we buy and prepare Why we need to understand the “flavor window” of when kids are most receptive to new flavors How cultural factors influence kids’ diets The need to improve school lunch programs and have more advocacy How to advocate for school lunches on the local level Why advocacy is truly “strength in numbers” Why parents are a source of untapped power at every level Why parents have to be well-informed if they want to advocate How to offer solutions to existing problems Why kid athletes are eating more junk foods than most non-active kids Why wellness committees can be powerful in affecting change Some up and down moments of advocacy from Bettina and Liz A random question from the Mason jar about Bettina’s dream kitchen job   Resources: Civil Eats article: https://civileats.com/2020/03/06/coronavirus-is-closing-schools-heres-what-it-means-for-millions-of-kids-who-rely-on-school-meals/ Bettina on What's Eating America blog: The Lunch Tray (thelunchtray.com) book/author website: bettinasiegel.com FB: facebook.com/thelunchtray Twitter: @thelunchtray Instagram: @bettinaeliassiegel   Find Bettina’s book, Kid Food, on www.amazon.com or at bookstores everywhere. www.msnbc.com/whatseatingamerica www.superhealthykids.com  

This week, I find myself spending more and more time at home as I distance myself from others. Due to Coronavirus concerns (and they are mighty concerns indeed), a growing number of individuals and communities are staying home. On this week's show, I talk to fellow dietitian, Leslie Bonci, MPH, RD about the importance of keeping your pantry, fridge, and freezer stocked to the brim with nourishing and delicious foods that fortify the body and the soul. Whether you are laying low to reduce the spread of the virus, are required to self-quarantine, or are not feeling well yourself, having healthy foods on hand that your family loves can help to carry all of us through this crisis. Don't panic, my friends, but please be prepared. Leslie Bonci, MPH, RD is the owner of Active Eating Advice, co-founder of Performance 365, sports dietitian to the Kansas City Chiefs, and a fellow Producer for Better Health Fruit and Vegetable Ambassador in Action. She's also one of the most clever, witty, and compassionate dietitians I know! Together, we tell you what we have both stocked in our pantries, refrigerators, and freezers, and we share easy meal ideas using what's on hand. I've got a Peanut Butter & Chickpea Soup made with veggie broth, bell pepper, spices, canned tomato sauce, a can of chickpeas, and peanut butter that I can't wait for you to try, and Leslie has all sorts of mealtime inspiration including baked potatoes topped with chili (whether you make from it scratch or use canned chili).  I'm curious about what you're making from your kitchen staples, so tell me about your recipe creations in the comments section at the end of this post.    Show Highlights: Find out about Leslie, her work, her family, and the Super Bowl ring she hopes to have on her finger soon The bottom line on handwashing with running water and soap Food safety guidelines for hot food, cold food, fresh produce, and food you might share with others Leslie’s favorite go-to recipe for Lentil Soup with mushrooms and tomatoes Liz’s Peanut Butter and Chickpea Soup made with bell pepper, onion, garlic, vegetable broth, spices, tomato sauce, peanut butter, chickpeas, and rice (it’s gluten-free AND vegan!) The importance of eating enough calories and drinking enough water to fortify your system and boost your immunity The importance of phytonutrients found in fruits and veggies Canned foods to keep on hand in your pantry: fruits, vegetables, tomatoes, beans, corn, tuna, sardines, salmon, and clams Other important pantry items: nut butters, whole grain pasta, rice, quinoa, broths, oils, shelf-stable milk, dried fruit, cereals, and oatmeal Refrigerator staples to keep on hand: eggs, cheese, juice, and milk Hearty produce to keep on hand: pears, grapefruit, oranges, apples, beets, broccoli, cauliflower, brussel sprouts, sweet potatoes, squashes, white potatoes, onions, garlic, and carrots Don’t forget about comfort foods that your family loves, like chili and mac & cheese Leslie’s opinion about jerky, the protein-on-the-go that’s lean and healthy and adheres to food safety guidelines Freezer staples to keep on hand: shrimp, edamame, veggie burgers, ground beef, tofu, fruits, vegetables, bananas, and even guacamole Liz’s Creamy Broccoli Soup Makeover made with frozen broccoli, cannellini beans, and broth Liz’s Tuna Bean Salad, made with canned tuna, cannellini beans, capers, olives, red onion, lemon juice, olive oil, and salad greens Leslie’s Vegetable Palooza made with black beans, corn, fire-roasted tomatoes, and spices; add rice to make a meal bowl, use it to top a baked potato, or use it as a dip The benefits of frozen veggie burgers and veggie crumbles, but look at the protein and calorie content Leslie’s final words of wisdom: “Control what you can with your eating plan. A healthy shelfie can be a healthy selfie. Do what you can do to keep yourself well and nourish those who gather around your table. Have a plant; incorporating fruits and vegetables every day is one step we can take to keep ourselves well.”   Resources: For Powerful Produce advice and recipes, visit Have a Plant: Fruits & Veggies for Better Health Important reminders from the Food Marketing Institute: “Coronavirus is a respiratory virus – it is not considered to be a foodborne illness by the CDC or the FDA – but similar actions to prevent foodborne illness can be taken to minimize the risk of contracting coronavirus.”   1. Wash your hands frequently and thoroughly with soap and water. https://www.fightbac.org/featured/ https://www.cdc.gov/handwashing/show-me-the-science.html   2. Ensure touchpoints are regularly cleaned and sanitized. https://www.fightbac.org/wp-content/uploads/2016/04/PFSE-7696-Fact-Sheets-Clean_FINAL.pdf https://www.cdc.gov/coronavirus/2019-ncov/community/home/cleaning-disinfection.html   3. Do not show up to work when sick or when a family member is sick. https://www.cdc.gov/coronavirus/2019-ncov/about/steps-when-sick.html   4. Scrub and rinse produce under running water (warm or cold) to help remove germs or contaminants from the surface. http://www.saferecipeguide.org/wp-content/uploads/2019/02/SafeRecipe-Styleguide-Print.pdf     Peanut Butter & Chickpea Soup https://www.lizshealthytable.com/2015/01/29/peanut-butter-chickpea-soup/   Produce for Better Health Foundation: https://fruitsandveggies.org/   Connect with Leslie Bonci, MPH, RDN:   Instagram @Leslie Bonci  Facebook LeslieBonci Twitter @lesliebonci #ActiveAdvice Twitter: @P365sportsRDs   website: www.activeeatingadvice.com   www.superhealthykids.com 

On today’s show, we are exploring the connection between diet and brain health. What is this connection? Are there foods we can eat to protect our brains against Alzheimer’s and other dementia symptoms? Let’s dive into this fascinating topic together! Dr. Annie Fenn is a physician, chef, and culinary instructor. For 20 years, she practiced Obstetrics and Gynecology with a specialty in menopause. Her career took an interesting turn, and today, she’s the founder of The Brain Health Kitchen Cooking School, the only culinary school of its kind in the country. Annie’s classes focus on fending off Alzheimer’s and other dementias with brain-healthy foods and cooking techniques. We are going to talk about the MIND Diet, which features ten healthy brain food groups that we should be eating each week. We will also cover unhealthy brain food groups that we should avoid. We’ll share a few recipes, including my take on Annie’s Moroccan Forbidden Rice Salad. You’ll definitely want to check out this recipe, along with Annie’s Rustic Marmalade Cake, made with olive oil instead of butter. Show Highlights: Annie’s life in Jackson Hole, Wyoming, as the mom of two college-aged sons; she’s a board-certified Ob-gyn who retired in 2010 to be home with her boys Annie wanted to learn more about food as medicine, so she went to culinary school and started teaching cooking classes in her community How Annie became interested in how eating choices affect Alzheimer’s, just as her mom was diagnosed with early-stage Alzheimer’s In 2017, Annie launched The Brain Health Kitchen Cooking School to teach people to cook and eat foods that prevent Alzheimer’s Her mission is to create irresistible recipes that are nutrient-dense with neuroprotective foods How common food prep methods create particles that are unhealthy for our brains Why Americans shouldn’t grill foods in the traditional ways we love Why you should eat a large serving of leafy greens with your grilled steak The MIND Diet, Mediterranean Intervention for Neuro-Degenerative Decline, a hybrid of two diets that prevent chronic diseases Ten brain-healthy food groups: berries, leafy greens, vegetables, beans, whole grains, olive oil, fish/seafood, chicken, nuts, and red wine Five unhealthy foods to avoid: fast and fried foods, pastries and sweets, butter, cheese, and meat How Annie cared for her brain health with foods and supplements after a recent concussion  The benefits of Omega-3 fatty acids for our brains Feeding kids with Alzheimer’s in mind Forbidden rice, black rice that is rich in anthocyanins, the same phytonutrients that make blueberries so nutritious for us Annie’s recipe ideas for using Forbidden rice Annie’s cooking classes, programs, and wellness retreats The aging of our population, and the increased research on all types of dementia Annie’s website, where you can find free resources, recipes, and her newsletter Resources: Tahini-Swirled Brownie Bites: https://www.brainhealthkitchen.com/recipe/tahini-swirled-brownie-bites/  Rustic Marmalade Cake: https://www.brainhealthkitchen.com/recipe/rustic-marmalade-cake/ What to Eat to Fend Off Alzheimer's: https://www.brainhealthkitchen.com/what-to-eat-fend-off-alzheimers/  www.brainhealthkitchen.com Find Brain Health Kitchen on Instagram, and email Annie at Brainhealthkitchen@gmail.com

We’re hitting the grocery store to check out the new food label. The Nutrition Facts Panel just got a makeover earlier this year, and my guest will help us decipher what we can find. From the addition of added sugars to a bigger and bolder callout for calories and serving sizes, Bonnie has the scoop on how the new food label can help you and your family make better food choices.    Bonnie Taub-Dix is the author of Read It Before You Eat It: How to Decode Food Labels and Make the Healthiest Choice Every Time. She’s also the creator of the website and blog, Better Than Dieting.com. Bonnie is a mom and grandma, a great home cook, a and great friend. Making a cameo appearance on the show is Amy Cohn, a dietitian who works at General Mills. I’m inviting her to share with us about the revamping process for the food label and how Big G is working to reduce added sugar in some of their food products. If you love to grocery shop, then this is the show for you!   Show Highlights:   Get to know Bonnie, who lives in NY and has three grown sons, one grandson, and a granddaughter on the way What family dinner looks like at Bonnie’s house Why Bonnie decided to become a dietitian Bonnie’s other superpowers: painting and showing true empathy in giving good advice Bonnie’s craziest interview ever (she did the interview while getting her legs waxed!) Bonnie’s book, which explains how to use the new food label, along with an aisle-by-aisle tour of the grocery store The biggest things consumers will notice on the new food label, like bigger and bolder calorie counts, tweaked serving sizes, and a listing for added sugar How to use the ingredient list of a product to gauge sugar content in its hidden forms How to translate teaspoons and grams of sugar on labels How to balance sugar content with healthy options From Amy Cohn, a dietitian with General Mills: Her work at General Mills in helping develop nutrition strategies The most significant changes in food labels Tricks that companies use to reduce sugar content The benefits of milk in your cereal The Big G promotional paper straw, to encourage kids to drink the milk in their cereal Cereals are the #1 source of whole grains, vitamins, and minerals in the American diet What excites Amy about the new nutrition facts panel Back to Bonnie, who explains how shortfall nutrients are addressed on food labels Why we should be mindful of fiber, protein, and calcium in how we feed our kids Bonnie’s thoughts on organic foods The food label changes that Bonnie thinks are the best How to be a super-shopper at the supermarket How honey and maple syrup are treated with the new label A random question from the Mason jar about the weirdest fad diet Bonnie has ever encountered   Resources:   Bonnie’s website: BetterThanDieting Bonnie’s book: Read It Before You Eat It: How to Decode Food Labels and Make the Healthiest Choice Every Time Instagram: @bonnietaubdix and @BTDmedia Twitter: @eatshartbd Facebook: @BonnieTaubDix.RDN   Download my FREE aisle-by-aisle shopping list:  https://www.lizshealthytable.com/shoppinglist/

With Valentine’s Day around the corner, today’s show is all about nurturing healthy relationships. Lisa Davis joins the show to talk about aphrodisiacs, sexy superfoods, and recipes designed to keep you and the loves in your life feeling healthy, vibrant, and strong. From beets and berries to good fats and good bacteria, Lisa serves up superfoods for a super you and gives us tips for keeping your skin looking its best. She has recipes to share, including her Gluten-free Ooey Gooey Brownies made with cashew butter and dark chocolate and her Cauliflower Rice, which is brimming with colorful vegetables.   Lisa is a health expert with a master’s degree in public health, and she’s the host of two podcasts, including Talk Healthy Today and Naturally Savvy Radio. Sit back and enjoy today’s show that’s chock full of information and healthy ways to nourish yourself and your relationships.   Show Highlights:   Lisa is a California girl who has spent the last 20 years living near Boston; she loves family, outdoors, cooking, and podcasts, and she’s the busy mom of a teenage daughter How Lisa learned to leave her dirty eating habits behind and embrace healthy foods Some of Lisa’s most memorable guest interviews for her podcast Why Valentine’s Day should be about nourishing healthy relationships Lisa’s book, Clean Eating, Dirty Sex, which is really about improving overall health, intimacy, and communication The standard American diet (SAD) is full of heavily processed foods, fried foods, hydrogenated oils, high fructose sweeteners, and lots of added sugar and salt Why your diet should include healthy fats like avocados and olive oils, along with brightly-colored vegetables Women of “a certain age” need healthy fats to help with hormone regulation How nitrous oxide helps with blood flow and sexual function; it can be found in beets, watermelon, nuts, and berries Why water is the forgotten superfood that you should turn to every morning How beneficial bacteria are good for gut health and come from fermented foods like sauerkraut, kimchi, and kombucha The need for prebiotics like garlic, asparagus, dark chocolate, jicama, and onions Aphrodisiac foods: Asparagus has vitamin E and vitamins B6 and B9, which stimulate sex hormones and can boost arousal (try it roasted with salt and pepper and olive oil!) Berries have antioxidant and anti-inflammatory properties, and they help improve blood flow Dark chocolate has “feel good” hormones and healthy fats (look for 70% cocoa or higher) Pumpkin seeds have healthy fats, zinc, and magnesium (they help improve testosterone levels, which are essential for men AND women)) How to practice mindful eating for maximum enjoyment Lisa’s Ooey Gooey Brownies: made with cashew butter, almond butter, or peanut butter, honey, cocoa powder, egg, milk, vanilla extract, cinnamon, salt, baking powder, and dark chocolate How to improve skin health with hydration and a skincare routine Lisa’s Cauliflower Fried Rice: a head of cauliflower (grated or processed), avocado oil, chopped onion, carrot, zucchini, and garlic (it’s a great way to use leftover veggies!) Other favorite recipes from Lisa’s book: Spiced Chicken Thighs, Sticky and Spicy Japanese Eggplant, and Spaghetti Squash with Tomatoes and Pesto A random question for Lisa about her ideal romantic Valentine’s Day meal   Resources:   Find Lisa:  http://www.lisadavismph.com  @lisadavismph on Twitter and Instagram https://www.facebook.com/healthradiogalLisa    Link to Honeynut Squash recipe:  https://www.lizshealthytable.com/2019/11/09/honeynut-squash-stuffed-with-mushrooms-chickpeas-pistachios-cranberries/   www.parentsondemand.com www.superhealthykids.com  

We are celebrating the frigid month of January with a show about freezer cooking. Today’s show just might inspire you to get going with that new Instant Pot you received for Christmas. We are covering the process of preparing those time-saving freezer meals and using the latest kitchen appliances to put nutritious meals on the table for your busy family. Rachel Tiemeyer is the author of the new cookbook, From Freezer to Cooker: Delicious Whole Food Meals for the Slow Cooker, Pressure Cooker, and Instant Pot. The recipes are easy, delicious, family-pleasing, and nourishing. We’ll dig into Rachel’s new recipe for the humble home cook’s Beef Bourguignon, which can be made in a slow cooker or instant pot. We’ll talk about another recipe that I contributed to Rachel’s cookbook for Barley and Chickpea Soup, which is a vegetarian soup made in the slow cooker or Instant Pot. It’s chock-full of good nutrition and fiber. Rachel is co-founder with Polly Conner of Thriving Home, a down-to-earth lifestyle blog that they began in 2012 as a way to encourage and equip moms at home. Check out their blog for lots of great recipes. Their website is one of the top sites for freezer cooking in the online space. You might remember Rachel from Episode 11 when she visited with us to talk about one of her favorite topics, freezer meals. Let’s jump into more deliciousness with Rachel!   Show Highlights:   Getting to know Rachel, a busy mom of three who lives in Columbia, MO, and is known as a “Freezer Cooking Evangelist” Why freezing prepared meals does not deplete nutrients Rachel’s first book, From Freezer to Table, published in 2017; it covers how to prep, package, store, and thaw freezer meals How her new book came from the needs of busy families to get healthy meals on the table by using a slow cooker and Instant Pot How every recipe in Rachel’s new book can be prepared in either the slow cooker or Instant Pot---and can be used as a freezer meal! Why you don’t want to fully cook a freezer meal before freezing Rachel’s Beef Bourguignon: A flavorful concoction of stew meat or chuck roast, bacon, aromatics, flour, red wine, chicken broth, tomato paste, soy sauce, thyme, bay leaf, carrots, mushrooms, and potatoes Rachel’s specifics in using a pressure cooker or Instant Pot for freezer meals Safe ways to thaw freezer meals: in the refrigerator, in a cold water bath, or in the microwave Why the Instant Pot keeps food juicier than a slow cooker Why chicken is usually overcooked in the slow cooker Rachel’s rules for knowing your slow cooker Some favorites from the cookbook at the Tiemeyer house: Jack’s Chicken and Dumpling Stew and French Dip Grilled Cheese Sandwiches Breakfasts and desserts, like steel cut oats, egg casseroles, and french toast casseroles How to use “Pot in pot” cooking Liz’s Barley and Chickpea Soup A favorite vegetarian recipe in the book: Pumpkin Chili A random question from the Mason jar about Rachel’s favorite food   Resources:   Giveaway: One lucky U.S. listener or reader can enter for a chance to win a copy of From Freezer to Cooker: Delicious Whole-Foods Meals for the Slow Cooker, Pressure cooker, and Instant Pot by Polly Conner & Rachel Tiemeyer. Post a comment in the comments section at the end of this post and tell me about your favorite slow cooker or Instant Pot recipe. Or if you're a freezer diva, tell me what you like to cook from your freezer! Giveaway ends on January 29th.   Special FREEBIE page for LHT listeners: ThrivingHome.org/lizshealthytable  Top 10 EASY Freezer Meals – This collection of favorites will get you started right away on stocking your freezer. Instant Pot Cooking Times Chart – We spent years testing these cooking times (for fresh and frozen meals)! Weekly Menu Planner – A simple printable to help you plan each week. Freezer Smoothie Pack Bundle – Stock your freezer with delicious and healthy smoothies.     Check out my "Reduce Your Kitchen Carbon Footprint" blog series. In January, we're tackling COMPOSTING:  https://www.lizshealthytable.com/2020/01/06/reduce-your-kitchen-carbon-footprint-compost-food-scraps-and-kitchen-waste/   Episode 11 featured Rachel's first cookbook, From Freezer to Table: https://www.lizshealthytable.com/2017/09/19/freezer-cooking-with-rachel-tiemeyer/   Website: ThrivingHome.org    Facebook: https://www.facebook.com/thrivinghomeblog/   Instagram: https://www.instagram.com/thrivinghome/

Happy New Year! It’s 2020, which I find hard to believe. It freaks me out in a way that time flies by so fast. As this year holds a big milestone birthday for me, and I mean a really BIG one, my defining word for 2020 in my personal and professional life is----celebrate. I want to celebrate so many things this year, so that’s what we are talking about in today’s show. Let’s talk about resolutions, goals, and intentions for 2020, along with a brand-new delicious recipe.   Show Highlights:   Five themes to celebrate this year: My birthday in August-- I have cool trips planned in my quest to travel more, like Prague, Budapest, Croatia, Greece, and a cruise with my husband. A healthy planet--We need to reduce food waste and make changes to the way we shop, cook, and repurpose. My action for January is composting. (Look for a new action each month!) Simple, fast, healthy dinners--This is the #1 request I receive, and I have some great shows planned. Today’s recipe is for Easy Red Lentil and Vegetable Soup, which uses split red lentils, extra virgin olive oil, diced onion, mushrooms, minced garlic, celery seed, vegetable broth, shredded carrots, bite-sized cauliflower florets, and fresh thyme. The benefits of eating for health--Everyone is on a different diet for some reason or another. We’ll talk about these diets along with prebiotics, which feed your good gut bacteria. The power of advocacy--We want kids and families to eat healthy foods and be part of a food system that nourishes and feeds us. We’ll cover tips to becoming an advocate, along with how to read the new food labels this year.   Resources:   Black Earth Compost: https://blackearthcompost.com/ Biggest Little Farm: https://www.biggestlittlefarmmovie.com/ From Freezer to Cooker: https://thrivinghomeblog.com/from-freezer-to-cooker The Best Rotisserie Chicken Cookbook: https://www.amazon.com/Best-Rotisserie-Chicken-Cookbook-Store-Bought/dp/0778806588 Regenerative Agriculture: http://www.regenerativeagriculturedefinition.com/ Kid Food by Bettina Elias Siegel: https://www.amazon.com/Kid-Food-Challenge-Children-Processed/dp/0190862122\

You’ve probably heard the buzz about the typical American diet that’s filled with excess sugar. There are many health problems associated with high sugar intake, and sadly, these problems are showing up at younger and younger ages in America’s youth. Today’s show was all about tips and tricks for cutting added sugar from your family’s diet without sacrificing the fun and flavor of your favorite recipes.  My guest today is Jennifer Tyler Lee, author and healthy eating advocate. Her new cookbook, Half the Sugar, All the Love: A Family Cookbook, is being released later this month. You might remember her previous cookbook, The 52 New Foods Challenge, or her really cool kids’ nutrition game, Crunch A Color. Half the Sugar, All the Love is filled with 100 sweet and savory recipes that have been remastered to be lower in sugar than their original counterparts. If you crave a chocolate brownie, Jennifer has you covered with her Double-Chocolate Brownies, and just wait until you hear how she uses sweet potatoes as a secret ingredient. If you wonder how much added sugar is in that stir-fry chicken dish you ordered out last week, Jennifer is here for you with her Better For You Citrus Chicken Stir Fry with Green Beans. This is an action-packed show that will fill you in about how much added sugar we, as a nation, are currently consuming. We’ll talk about the health consequences of all that sugar and the upper limit of the recommendations from the American Heart Association. We’re talking about tips for reading food labels and spotting added sugar, and US listeners can enter to win a copy of Jennifer’s new cookbook!   Show Highlights: The basics of Jennifer’s busy life as a Canadian mom of two living in CA The positive changes we see in the health of families due to the resurgence of cooking How Jennifer’s love of cooking comes from the influence of her grandma, who taught her that home-cooked family meals should be the norm How Jennifer’s new cookbook helps you cut the sugar in all types of recipes and enjoy the foods you love in healthier ways The current trend: 1 in 5 kids is prediabetic The secret to “half the sugar” is to sweeten with fiber-rich fruits and vegetables instead of added sugar Why “sneaky sugar” is an insidious problem in savory foods many so-called “healthy” foods, like yogurt and granola The sad truth: most people consume more than 3x the daily allowance of added sugar, according to the American Heart Association, which says kids and women should have no more than 6 tsp/day and men should have no more than 9 tsp/day The new research that shows how artificial sweeteners and even natural sweeteners may lead to increased sugar cravings due to how the brain interprets them Jennifer’s work with Dr. Patel for the book, showing the dangers of too much added sugar, which include obesity, chronic disease, Type-2 diabetes, high blood pressure, high cholesterol, fatty liver disease, and cavities Why Jennifer likes to sweeten recipes with fiber-rich fruits and vegetables like sweet potatoes, pumpkin, dates, pineapple, and mango Some of Jennifer’s favorites from the new cookbook: Pumpkin Spice Waffles, and Pineapple Teriyaki Short Ribs  How Jennifer’s Double Chocolate Brownies cut the sugar in a typical brownie from 4-½ tsp. to 1-½ tsp.  How to determine the amounts of added sugar by reading food labels and converting grams to teaspoons Why beverages are the worst way to consume added sugar and calories How nuts, seeds, and dried fruits can be used in sugar replacement The big problems in removing sugar from a recipe are changes in texture and flavor Jennifer’s recipe for granola that’s made with lots of nutritious ingredients like oats, nuts, and dried fruits; it’s a flexible recipe with maple syrup being the only added sweetener Jennifer’s Citrus Chicken Stir Fry with Green Beans made with tangerine juice, ginger, garlic, toasted sesame oil, almonds (with zero added sugar) A bonus! If you pre-order Jennifer’s book and enter your confirmation number on her website, you’ll receive Jennifer’s holiday cookie recipes An example of a recipe with dates: Chewy Chocolate Chip Cookies A random question from the Mason jar about Jennifer’s first food memory   Resources: Jennifer's website: 52newfoods.com (where she  shares new recipes each week)   Instagram: https://www.instagram.com/jennifertylerlee/ Facebook: https://www.facebook.com/jennifertylerlee Twitter: https://twitter.com/jtylerlee Giveaway: We're giving away a copy of Half the Sugar: All the Love by Jennifer Tyler Lee to one lucky US winner. Tell me why you'd love to win the book and/or your favorite sweet or savory recipe that's lower in sugar than its original version. Giveaway ends January 1, 2020. If you pre-order Jennifer's book (before the release date of 12/24/2019), you'll be able to claim 3 HOLIDAY BONUS RECIPES from Jennifer. Click here to learn about the bonus,