Cooking for One – With Recipes

Many people have asked me for healthy meal ideas when cooking for one over the years. Food waste, cost, and time constraints leave many people reaching for macaroni and cheese or frozen pizza, night after night. This food rut can be pretty lousy for both physical and emotional well-being. The good news is that there…

Stone Fruit: So Much More Than Peach Pie

What is a Stone Fruit?  Oh, midsummer—the temperatures can be a bit much for me, but I love stone fruit. Peaches, plums, cherries, and apricots are at their best now. The more aromatic and soft to the touch, the better when it comes to these gems. Some surprising stone fruit (drupe) family members include dates,…

Berries: 5 Reasons to Add Them to Your Grocery List

When it comes to summer produce, it’s hard to beat berries in terms of both taste and nutrition. Now is the perfect time to pick up a basket of these gems. This handout covers five of the top reasons for savoring berries. 8 Easy Ways to Add Berries to Your Meals Add them to a…

Calories in Alcohol: Is Your Drink Really a Better Choice?

Calculating Calories from Hard Liquor Most people who drink are interested in understanding the calories in their alcohol. I am seeing “lower-calorie” alcoholic beverages absolutely everywhere lately, and of course, like most lighter choices, they are generally more expensive than the traditional options. Let’s talk about whether it makes sense to spend the extra money…

Is High-Fructose Corn Syrup Worse For You Than Other Sugars?

Sugars Have More in Common Than You Might Think It’s not only high-fructose corn syrup that is composed of roughly equal parts fructose and glucose – most sweeteners are, as illustrated in the table below. Sweetener % Fructose Agave nectar 88% Apple juice concentrate 67% High fructose corn syrup 55% Grape juice concentrate 52% Orange…

Why You Need Leafy Green Vegetables

Anyone who’s ever read a book about nutrition has come across the term “leafy green vegetables.” You might even be tired of hearing the term so much, but there’s many good reasons for why it comes up in almost every conversation about nutrition and health. Here’s a quick rundown of what a leafy green vegetable…

Create a Cheap Healthy Meal: 7 Dinners for $16

You’re Not Imagining It: Your Food Bills Are Higher You’ve probably heard the news that food costs have been rising and will likely continue to increase leading many people to ponder how to make cheap meals that are also healthy. Since February, produce prices have grown by nearly 2%, and the index for meats, poultry,…

Calorie Density: Why It Matters More Than You Think

Defining Calorie Density Recently Linn Steward, RDN, a Culinary Nutritionist and Recipe Analyst for Gourmet Metrics, LLC, and I had an interesting exchange on LinkedIn about nutrient density and calorie density. She inspired me to delve into the topic a little more deeply. Nutrient density is a measure of the nutritional content of food relative to its weight…

Onions and Leeks: Free Handout and Recipes

Rarely a day goes by in my house without at least one onion being chopped. Onions, green onions, shallots, and leeks are part of the allium family, as is garlic. When someone references “globe onions,” they mean the round, large yellow, white, red, and sweet onions often bought in netted bags, as well as pearl…

Mercury in Fish: Which Species Are Safest?

It seems that health professionals are always telling us to eat more fish. Still, most people are aware that some species are too high in mercury, which causes damage to nerves and can lead to memory loss, irritability, and balance problems. In one study carried out in Rhode Island in 2005, 57% of participants stated that…