Tag Archives: how to cook

How to Cook with Peaches

Peaches are one food of many that I have an opinion on. The former child in me hated peaches – the fuzzy skin and slimy texture was too much for me to handle. I’d take a pear over a peach any day. But ever since I was in California one summer and my friend’s family made me a peach milkshake with peaches picked straight from a tree in their yard, my opinion on this sweet, juicy fruit has changed.

Since August is National Peach Month, we found it the perfect time to highlight this classic summertime fruit to see just how healthy and versatile a peach really is.

Health benefits: Peaches contain a variety of vitamins, including vitamin A, which supports healthy vision; vitamin C, which is a powerful antioxidant to fight free radicals and help ward off certain cancers; and vitamin K, which supports our body’s blood clotting capabilities. Peaches also provide ample amounts of thiamin, niacin, folate, riboflavin, pantothenic acid, copper, zinc, iron and even calcium, all of which work collectively to help support proper nervous system function, red blood cell production and bone and tissue health.

One of the best characteristics of a peach is its fiber content. One large peach contains approximately 3 grams of fiber which helps promotes proper digestive and keep us full between meals. Plus, with all of the juicy water content of peaches, they keeps you fuller way longer than less nutrient-dense snacks like chips. (more…)

Posted on August 26, 2023 by Dana

How to Cook with Avocado

Avocados are a food that I only just came around to in the last five years or so. When I was younger, I would grow weary if guacamole came near my plate, and certainly didn’t go out of my way to get put any on my favorite Mexican dishes. Doing so would’ve been a travesty, or at the very least, a meal fail. But if I would’ve known then what I know now about this nutritionally-dense and versatile fruit, I’d have been eating it by the chip-fulls long before my college days.

Health Benefits: Avocados are incredibly high in vitamins A, C, E, K and B6, and also provide ample amounts of riboflavin, niacin, folate and pantothenic acid. In addition, avocados provide 54 percent of your recommended daily fiber intake. And perhaps the most exciting news about this fruit is that when eaten with other foods, such as blueberries, it doubles the amount of antioxidants your body is able to absorb!

Nutritional statistics: One cup of avocado diced contains approximately 240 calories, 22 grams of fat, 3 grams of saturated fat, 13 grams of carbohydrates, 10 grams of dietary fiber, 1 gram of sugar, and 3 grams of protein.

Cooking methods: Much to some people’s surprise, avocados can be prepared in many ways, both savory and sweet. Add them fresh to your morning smoothie or blend them up with a banana for a rich and simple vegan dessert. You can also mash them up with peas and put them over toast, or whirl them into a dressing with olive oil, salt and pepper. See our recipes below for just a few ways to use this heart-healthy fruit. (more…)

Posted on August 19, 2023 by Dana

How to Cook with Goat Cheese

By now you’ve likely seen goat cheese on salads in fancy restaurants and in the dairy aisle at your local grocery store. But have you ever seen it in ice cream, pizza or on a tart? Perhaps you have, but these were little food discoveries that I was thrilled to stumble upon as I love the tangy flavor and creamy texture of this little-known cheese.

Health benefits: The health benefits of goat cheese are plenty, the first and most obvious being its calcium content. Health experts suspect that our body uses calcium to burn off fat after meals. And it’s well known that calcium helps maintain the strength and density of our bones. Calcium can play a role in various body functions such as muscle contraction and blood pressure regulation, and it’s even been linked to potentially preventing migraines.

Goat cheese is also high in phosphorus, vitamin B2, potassium and vitamin A. And according to Bellchevre, it contains 27 percent more of the antioxidant selenium than cow’s milk!

In addition, goat cheese is considered the ‘skinnier’ cheese as it’s much lower in fat and calories than other cheeses, such as brie and cheddar. (more…)

Posted on August 12, 2023 by Dana

How to Cook with Cauliflower

Is it just me or was cauliflower the one vegetable I wouldn’t touch as a child? Well, to be fair, I wouldn’t go near creamed corn either; the two repelled me faster than the phrase, “Here are your weekly chores.” But, just as I’ve matured over the years, so has my palette, and cauliflower has grown to become one of my favorite vegetables to prepare and eat. Plus, it’s healthy!

Health benefits: If you can get past the white color and interesting texture of cauliflower, you’ll begin to reap its benefits, which are plenty. For starters, cauliflower is excellent for healthy digestion which is common among cruciferous vegetables because of their high fiber and water content.

Cauliflower is also a great source of omega-3 fatty acids and Vitamin K, both of which can help prevent inflammation. It’s also high in folate and several b vitamins, including riboflavin, niacin and thiamin. And last but not least, cauliflower contains one of the highest amounts of glucosinolates, second only to broccoli, which can promote detoxification in the body and even help prevent certain types of cancers. (more…)

Posted on August 5, 2023 by Dana

How to Cook with Watermelon

Watermelon is one of my all-time favorite fruits. Its sweet flavor and light texture is refreshing every time I bite into it. While I’ve always known that watermelon is a fairly healthy food, especially if it’s taking the place of a heavy dessert, I had no idea how dense it was with good-for-you vitamins and nutrients.

Health benefits: Watermelon is an excellent source of Vitamin A, which is beneficial for eye health; Vitamin B6, which is beneficial for brain function and turning protein into energy; and Vitamin C, which helps strengthen the immune system, prevent cell damage and even promote healthy teeth and gums.

Watermelon also contains lycopene, which is an antioxidant that fights free radicals in the body and helps prevent heart disease and various types of cancer. It’s also an excellent source of potassium, which we all know helps muscle and nerve function, as well as helps maintain our body’s proper electrolyte level.  (more…)

Posted on July 29, 2023 by Dana

How to Cook with Bison

In addition to July being National Blueberry Month, it’s also National Bison Month! Who knew? While blueberries may be a much more common food than bison, the two can be used in equally adventurous ways in the kitchen with a little education on their flavor profiles and versatility.

Bison is seen as a much more health-friendly meat as it’s much leaner than beef. The most common dishes featuring bison are burgers . I had one myself at a restaurant years ago that was topped with bleu cheese crumbles, and the flavor pairing was mind blowing. While some expect it to taste gamey, I found the flavor to be very similar to beef but much richer and higher quality.

Health benefits: For meat lovers, bison is where it’s at when it comes to lean, delicious meat since bisons typically have a healthier lifestyle and diet than that of a cow. Because of this, many people consider it the “better red meat” with one 3-ounce serving of bison steak only running 150 calorie and serving up nearly 25 grams of protein. (more…)

Posted on July 22, 2023 by Dana

How to Cook with Blueberries

July is national blueberry month – have you been eating them like crazy this summer like I have? They’re such a popular fruit not only in my own home, but also in millions of other American homes as they reportedly rank second only to strawberries as the most consumed fruit in the U.S. And it’s no wonder they’re so popular with countless health benefits, surprising versatility and delicious taste.

One of my favorite ways to eat blueberries – besides fresh from the pint – is in my morning smoothies. I sprinkle half a cup in with some cottage cheese, protein powder, stevia and ice, and feel instantly better about the way I’m starting my day nutritionally.

“Blueberries have been loved in this country since the beginning, really,” explains Scott Jenkins, executive chef at Arlington-based Extra Virgin restaurant. “They are delicious, versatile and healthy, so what’s not to love about a blueberry?” (more…)

Posted on July 15, 2023 by Dana

How to Cook with Lemongrass

Lemongrass is one of those elusive ingredients that I’ve never cooked with myself but have always wanted to. And the best way to get started is to learn where it comes from, how healthy it is, and what kinds of delicious recipes I can add it to.

What is lemongrass? Lemongrass is a unique herb that’s been utilized for its district lemon taste and mild and sweet flavor for hundreds of years – and not just for cooking, but for medicinal purposes as well. The plant is native to south India but is also grown in South East Asia, especially Thailand, Vietnam Malaysia and Indonesia.

Health benefits: Aside from its many medicinal benefits such as treating colds and sore throats, rough or dry skin, acne and even insomnia, it’s also been found to lower cholesterol and help stabilize Type 2 diabetes. Lemongrass oil and tea also been used for relaxation purposes for those who may have trouble sleeping, very similar to the effects of chamomile. Lemongrass also contains many vitamins and minerals including folic acid, vitamin B5, B-6 and B-1, vitamin A and C, as well as zinc, calcium, iron and copper. Lemongrass tea has also commonly been used as a diuretic to help flush toxins and waste from the body. (more…)

Posted on July 8, 2023 by Dana

How to Cook with Black Beans

Black beans might be a pantry staple in your kitchen, but how often do you use them creatively? Aren’t they usually just a meager side dish or recipe afterthought? Well leave that mentality behind as we’re about to unveil not only the amazing health benefits of this powerhouse legume, but also share five healthy recipes you can try to branch out and start using black beans more adventurously. 

Health benefits: Black beans are an incredibly complex little legume that provide tons of protein, fiber and other nutrients while still remaining low in fat and considerably low in calories. They’re also high in iron, calcium, vitamin B and folic acid, and the minerals magnesium, phosphorous and manganese.

Because of their high fiber content – nearly 15 grams in one cup – they’re great for promoting healthy digestion and preventing constipation. Beyond their vitamin and mineral perks, black beans have also been found to lower blood cholesterol, stabilize blood sugar levels, and reduce the risk of diabetes and heart disease. And because they contain phytochemicals – one of the powerful elements in antioxidants – black beans have also been found to fight chronic diseases and even cancer. (more…)

Posted on July 1, 2023 by Dana

How to Cook with Coffee

Every time summer rolls around, I start craving coffee. And not just any kind of coffee: iced coffee, coffee ice cream, coffee shakes; anything that’s cold, sweet and caffeine-jolted does the trick. Because when the heat rises, I rely on my cup of joe not just for a perk, but also to cool me down. 

Still riding the wake of the first day of summer, we found no other time more appropriate than now to dive into this American favorite and find out just how healthy it really is for us, as well as how we can utilize it more adventurously in the kitchen.

What is coffee? For starters, coffee comes from an evergreen-like bush or tree that produces a coffee cherry, which typically holds two halves or ‘beans’ as we refer to them. However, sometimes a cherry only produces one bean, and when this happens the bean is known as a ‘peaberry.’ Peaberries are very rare and take on a unique flavor. (more…)

Posted on June 24, 2023 by Dana

How to Cook with Coconut

I used to be terrified of coconut. True story. As a child, if I was handed an Almond Joy at Halloween, I’d chuck it out immediately like it was diseased. If a cake was covered in the snow-like flakes, I’d turn and sprint the other direction. Putting coconut on something was the fastest way to make me hate it.

But as with almonds, I grew to like it along with the many other foods my juvenile palette didn’t appreciate.

What is coconut? Coconut is simply the fruit of palm trees that grow in tropical climates. Shredded coconut is the broken down kernel of the coconut fruit, known as the copra. Despite what some may think, dried coconut still contains all of the fiber and nutrients found in its raw and fresh form, and is typically much easier to cook with. (more…)

Posted on June 16, 2023 by Dana