Here’s a clever way to sneak another serving of vegetables into the day. These pancakes are feather light even though they are made with whole grain flour. The secret is to use whole wheat pastry flour (not bread flour). Look for it in the natural or organic section of your grocery. [click to continue…]
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Most bran muffins are high in sugar and fat. Prune juice keeps these muffins tender and moist, and adds a natural sweetness. Flax seed also pumps up the nutritional profile by adding omega-3 fatty acids as well as soluble fiber. [click to continue…]
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Clockwise from top: Black Mission, Brown Turkey, and Sierra figs
The other day, I received a beautiful crate of fresh figs, compliments of the California Fig Advisory Board. Apparently, cool rainy weather slightly delayed the harvest of fresh figs this year. But these were perfectly ripe, and ripe figs don’t last long. The clock was ticking so I invited a bunch of friends and started planning a menu, with each course featuring fresh figs.
Next: Appetizers
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This is a great recipe for late summer, when the weather is hot and cucumbers are plentiful.
Serves 2
1 medium cucumber, peeled and seeds removed
1 1/2 cups low-fat yogurt, divided
1/2 clove fresh garlic
1 1/2 teaspoons extra virgin olive oil
10-12 fresh mint leaves
1 small shallot (optional)
1/4 teaspoon sea salt or salt substitute
1/8 teaspoon white pepper
1. Chop the cucumber into chunks and add to jar or blender with 1 cup yogurt, garlic, olive oil, mint leaves and shallot. Blend mixture at medium-high speed, just until smooth.
2. Pour cucumber mixture into bowl and add salt, pepper, and the rest of the yogurt. Stir briefly, just to combine.
3. Serve in chilled bowls or mugs.
Note: Yogurt gets thinner when you stir or blend it. Adding the yogurt in two batches helps to keep the soup from getting too thin. Another trick is to strain 2 cups of yogurt for 3-4 hours in a thin-mesh strainer lined with cheesecloth and set over a bowl, until you have collected about 1/2 cup of whey. Discard the whey (or use it to add protein to a meal replacement shake or smoothie), and use the strained yogurt in the recipe.
Nutritional Information (per serving): Calories 160, Fat 6g, Carbohydrate 15g, Protein 10g
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Serves 4
This salad is delicious made with canned corn but in the summer, when corn is in season, it becomes an extra special favorite! If you’re making corn on the cob for dinner, be sure to make an extra ear or two so you can make this salad the next day. Or, place an ear of corn (unshucked) in the microwave for 4 minutes on high. Wrap in a towel and let rest for five minutes before shucking. [click to continue…]
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Grilling is a quick, convenient, and delicious way to prepare many foods. However, grilling can also create carcinogenic compounds called HCAs and PAHs, which are formed when proteins and fats in meat interact with high or direct heat.
Fortunately, it’s fairly easy to avoid these risks with a few simple steps. [click to continue…]
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Serves 4
You’d never guess that this elegantly creamy soup is completely dairy-free! For a more substantial dish, add 3 or 4 peeled cooked shrimp to each bowl before serving. The hot soup will warm the shrimp without overcooking them.
2 shallots or 1 medium onion, chopped
1 tablespoon olive oil
1 pound very slender asparagus spears, tough ends discarded
2 14 ounce cans low sodium chicken stock, or 3 1/2 cups homemade stock
1 bay leaf
1 spring fresh thyme (or 1/4 teaspoon dried thyme)
1 teaspoon sea salt
1/2 teaspoon ground pepper
6 ounces (1/2 package) extra firm silken tofu [click to continue…]
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Monica has tips on how to enjoy summer parties and fun and still stay on track with your diet. Watch it now.
Catch Monica's regular Smart Nutrition segment Wednesdays on Maryland Morning with Sheila Kast.
Latest:Inhalable caffeine, raw milk recalls and more nutrition news
Next: March 20th at 9:30am | Topic: TBA
Catch Monica's regular nutrition commentary on WBAL TV in Baltimore.
Latest: Do You Need to Worry About Salt? [Watch video]
Monica joins 19 other health and fitness experts with hot tips for staying healthy in your 40s in the March issue of Baltimore Style Read it online.
This is not your mother's spice cabinet! Monica explores how our enjoyment and understanding of herbs and spices has evolved over the years Read it online.
Monica explains how to eat to beat inflammation in the March issue of Vegetarian Times.
The Washington Post's Jennifer Huget gets some tips from Monica on how to enjoy this summer's seasonal bounty. Read it online.
Monica offers thoughts on the "super foods" mentality and the psychology of eating well in the May issue of Psychology Today.
Get my advice on how to look and feel your best on the big day in the March/April issue of Bridal Guide Magazine.
Is weight loss a losing battle? Monica responds to Tara Parker-Pope's New York Times piece "The Fat Trap." Click here to read the article.
Who says eating right has to break the bank? Monica tells financial writer Amy Fontinelle which foods offer the most nutrition for the money. Click here to read the article.
Seven Good-For-You Foods: Why they're healthy and how to prepare them. Click here to read the article.
Are grains really essential to a healthy diet? Oxygen Magazine asks the Nutrition Diva for advice. Click here to read the article.
How does an opera singer end up dishing out nutrition advice? Entrepreneur Magazine's SecondAct.com profiles the making of a Nutrition Diva. Click here to read the article.
Moms have enough to worry about. Monica dishes on "Five Dumb Nutrition Rules Worth Breaking" on The Stir Blog on CafeMom.com Click here to read the article.
Esther Sung of Epicurious.com talks with Monica about healthy eating and diet tips from Secrets for a Healthy Diet. Click here to read the interview.
I recently chatted with AOL Health's Kristen Seymour about what went into writing my new book. Click here to read the interview
