Servings: 12
Serving size: ½ cup (120 grams)
Prep time: 1 hour
Cooking time: 25 minutes

Ingredients

• 1 tablespoon salt
• 2 large white potatoes
• 2 medium carrots, peeled and snapped in half
• 1 cup frozen sweet peas
• 2 strips center-cut bacon, cooked
• 3 large hard-boiled eggs, peeled
• ½ cup diced sweet onion
• ½ cup diced pickles (about 5 baby dill pickles)
• 1¼ cup diced English cucumber
• ¼ cup mayonnaise
• ½ cup 2% Greek yogurt
• ⅛ teaspoon coarse salt
• ¼ teaspoon ground black pepper

Instructions

1. Bring an 8-quart stockpot of water and 1 tablespoon salt to a boil.
2. Carefully add potatoes and boil about 20 minutes, until potatoes are fork tender. Add carrots during the last 10 minutes of cooking.
3. Using a large slotted spoon or skimmer, remove carrots and potatoes, transfer to a bowl and place in refrigerator to cool.
4. Add peas to the boiling water and cook 5 to 7 minutes or until softened. Drain and let cool on the counter.
5. Peel skins off the cooled potatoes. Dice potatoes, carrots, cooked bacon and boiled eggs into uniform pieces, about ¼ inches.
6. Place diced ingredients in a large bowl with onion, pickles, cucumber and cooked peas.
7. In a medium bowl, stir mayonnaise, Greek yogurt, salt and pepper until combined.
8. Gently fold dressing into diced ingredients using a spatula, taking care not to mash potatoes.
9. Cover and refrigerate at least 2 hours before serving.

Nutrition per serving: 119 calories, 5g total fat, 1g saturated fat, 46mg cholesterol, 155mg sodium, 14g carbohydrate, 2g fiber, 2g sugar, 4g protein, N/A potassium, N/A phosphorus

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Servings: 8
Serving size: ¾ cup (95 grams)
Prep time: 20 minutes (plus 30 minutes to chill)
Cooking time: 0 minutes

Ingredients

• 1 10-ounce package frozen shelled edamame
• 1 head green cabbage, quartered, core removed, sliced into slivers
• 1 cup finely sliced orange bell pepper (about 1 pepper)
• 1 tablespoon minced jalapeño (about ½ pepper)
• ½ cup, plus 3 tablespoons (170 milliliters) freshly squeezed orange juice (from 1 orange)
• 2 tablespoons (30 milliliters) rice vinegar
• 2 teaspoons (10 milliliters) low-sodium soy sauce
• 1 teaspoon peeled and grated fresh ginger root
• 2 tablespoons (30 milliliters) olive oil
• 1 teaspoon (5 milliliters) freshly squeezed lime juice (from ½ lime)
• ½ teaspoon crushed red pepper flakes
• 1 tablespoon white sesame seeds
• ¼ cup fresh cilantro leaves, roughly chopped
• ¼ cup chopped raw, unsalted peanuts

Instructions

1. Cook edamame according to package directions.
2. In a large serving bowl, combine cabbage, bell pepper, jalapeño and edamame.
3. In a small bowl, whisk together orange juice, rice vinegar, soy sauce, ginger, olive oil, lime juice and pepper flakes.
4. Pour dressing over vegetables and use tongs to gently combine until evenly coated.
5. Cover and chill in the refrigerator for at least 30 minutes.
6. Garnish with sesame seeds, cilantro and peanuts. Serve chilled.

Nutrition per serving: 140 calories, 8g total fat, 1g saturated fat, 0mg cholesterol, 63mg sodium, 13g carbohydrate, 5g fiber, 6g sugar, 7g protein, N/A potassium, N/A phosphorus

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Servings: 10
Serving size: 3 crepe pieces, 1 tablespoon Greek yogurt, 3 cucumber half slices, 1/10 tablespoon dill (115 grams)
Prep time: 15 minutes
Cooking time: 50 minutes

Ingredients

• 4 large eggs
• 1 cup (240 milliliters) 1% milk
• ½ cup (120 milliliters) water
• ½ teaspoon salt
• 1 cup white whole-wheat flour
• 1 packed cup grated zucchini
• 1½ cups 4% milk fat cottage cheese
• 2 tablespoons whole milk ricotta cheese
• 2 egg yolks
• 2 tablespoons chopped fresh dill leaves, divided
• 1 tablespoon (15 milliliters) melted unsalted butter
• 1 tablespoon (15 milliliters) olive oil
• ½ cup plus 2 tablespoons nonfat, plain Greek yogurt
• 15 cucumber slices, halved

Instructions

1. In a medium bowl, beat eggs with a whisk, adding one at a time. Whisk in milk, water and salt.
2. Gradually add flour, stirring just enough to fully combine and remove lumps.
3. Mist a 9½-inch nonstick pan with cooking spray, then preheat over medium-low heat.
4. Fill a 4-ounce ladle ⅔ full with batter (about 80 milliliters). Pour batter into center of pan, then use bottom of ladle to gently swirl from center to fill pan with a layer of batter.
5. Flip the crepe when it is slightly golden and firm enough to hold its shape, about 45 seconds to 1 minute.
6. Cook other side for about 45 seconds, then stack on a plate and cover with a large saucepan lid. Repeat for a total of 10 crepes, using cooking spray as needed.
7. Wrap zucchini in a large cheese cloth and squeeze out excess moisture, then set aside.
8. In a food processor, puree cottage cheese and ricotta until smooth and creamy. Add egg yolks one at a time, pulsing each to combine.
9. Using a rubber spatula, transfer cheesy mixture to a bowl and stir in 1 tablespoon dill.
10. Preheat oven to 350°F (177°C). Line a 9-by-13-inch glass baking dish with a sheet of foil that extends approximately 6 inches over each end of the dish, then brush melted butter onto foil.
11. Lay crepes on a large cutting board or clean surface. On each crepe, spread 2 tablespoons cheesy mixture, then top with 1½ tablespoons zucchini.
12. Gently roll each crepe and cut into 3 equal pieces. Layer pieces in baking dish and brush tops and sides with olive oil.
13. Bake 30 minutes. Gently place pieces onto a serving platter and garnish each with 1 teaspoon Greek yogurt, a sprinkle of dill and a piece of cucumber.

Nutrition per serving: 165 calories, 8g total fat, 3g saturated fat, 115mg cholesterol, 299mg sodium, 14g carbohydrate, 3g fiber, 3g sugar, 12g protein, N/A potassium, N/A phosphorus

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There is a direct link in the brain between scents and memories. In fact, research suggests the sense of smell may be the most powerful sense we have, and even a slight whiff of something familiar can trigger a fond memory from our lives.

When I think of my babushka, it’s always about her mouthwatering food. I can still picture her, wearing a faded apron, laboring for hours in her small, humble kitchen, where she seemed to make magic happen. Freshly kneaded dough and flour would be covering one counter, ripe market vegetables laid out on another, pots and pans bubbling on the stove. If food is an expression of love, then her love was colossal.

Food Origins and Influences

Ukrainian cuisine has been influenced by the local environment, harsh winters and a tradition of peasant cooking. Hardy root vegetables, a variety of grains, garlic, shallots, mustard and fermented dairy, such as kefir and buttermilk, are considered staples. Food preservation techniques such as pickling, drying and salting once were essential in helping Ukrainians endure the long winters, when there were few fresh fruits and vegetables available, and even now remain popular.

Surrounded and invaded by many other nations, Ukraine — including its food — has been influenced by regional customs and neighboring countries. Russian, Belarusian, Polish and Turkish, as well as Hungarian, German and Tatar culinary traditions all left their mark and contributed to the delicious symphony of flavors that is Ukrainian food.

Religion also has played a role in the evolution of Ukrainian cuisine. In different regions of the country, the Orthodox Church, Judaism and Islam all contributed to the uniqueness of the fare, such as the numerous fish stews and pork-free meals. Because of religious fasting requirements and Lent, hearty, healthy vegetarian dishes abound.

Common Flavors and Ingredients

By necessity, Ukrainian cuisine is seasonal. Abundant cucumbers and tomatoes are eaten fresh or pickled, and root vegetables, which can grow in a cold climate and have a long storage life, are used in a variety of traditional dishes.

Beets, cabbage, potatoes, carrots and parsnips are some of the most common vegetables. These often are bought at local farmers markets, called bazaars, and used in dishes such as the hearty salad olivye or the beetroot-based salad vinegret.

Spring and summer in Ukraine mean an abundance of fruits and berries, some of which are wild-picked. Many Ukrainian recipes feature cherries, plums, pears, currants and gooseberries. Varenyky, or pierogi, can be made savory or sweet, with one of the popular flavors being cherry. Since fresh fruit was nearly nonexistent during the winter, many fruits and berries were traditionally canned or made into jams and jellies.

Fresh herbs, particularly dill and parsley, also are plentiful in the summertime. Dill especially is used as an ingredient in or garnish for a vast array of foods. Visitors are sometimes perplexed by the deep-rooted love for dill, but Ukrainian food wouldn’t be Ukrainian without it!

Traditional Dishes and Accompaniments

Borscht is one of the quintessential Ukrainian foods. Many regions have their own versions, which vary according to local ingredients and traditions. With borscht, it’s customary to have a fresh piece (or two) of bread. A key element of Ukrainian cuisine, bread is made from rye or wheat flour and baked in a traditional oven. Even now, bakeries are widespread and a fresh loaf is essential at the table. Sour cream, another element found in many recipes, is a common topping for borscht as well as for dumplings.

Kasha, made of cooked buckwheat, has a nutty flavor and is popular for breakfast or served as an accompaniment to meat. Similar versions are made with other grains. Kasha can be mixed with meat to make filling for Ukrainian stuffed cabbage, which is considered a staple in Ukrainian cuisine.

Game meats, such as rabbit and duck, are a special treat. They are less common and typically are brought home by a relative who hunts. When purchased, game meat can be harder to obtain and more expensive, so it’s usually for a special occasion, such as duck baked with sauerkraut for New Year’s.

Ukraine’s rivers and lakes offer a variety of fish. This, combined with a large portion of the population abstaining from meat during Lent, has resulted in a plethora of Ukrainian fish dishes. One that is quite simple to prepare — and often is part of a traditional celebratory table — is pike fillets baked in sour cream and flavored with carrot, celery and butter-sautéed onion.

Ukrainian food is starting to become better known and embraced around the world — and for good reason. The unique flavor combinations, seasonal ingredients and fresh herbs are ripe for exploration and adaptation. The recipes in this issue — Vegetarian Borscht, Cheesy Crepes with Zucchini and Creamy Potato Salad — are an excellent introduction to some of the delicious cuisine that my family continues to treasure.

Find all the recipes featured in the Food & Nutrition series My Global Table.

The post My Global Table: Ukraine appeared first on HealthStylz.

Servings: 7
Serving size: 2 cups soup, 2¼ tablespoons dill, 2¼ tablespoons parsley, 1 tablespoon Greek yogurt (490 grams)
Prep time: 35 minutes
Cooking time: 1 hour

Ingredients

• 2 tablespoons (30 milliliters) extra-virgin olive oil, divided
• 3 medium beets, peeled and julienned
• 3 tablespoons unsalted tomato paste
• 2 tablespoons (30 milliliters) white wine vinegar
• ½ celeriac, peeled, cut in half and julienned
• 2 carrots, peeled and diced
• 2 bell peppers (yellow, orange or red), diced
• 3 medium tomatoes, diced
• 3 quarts (2,840 milliliters) no-salt-added vegetable stock
• 3 medium Yukon Gold potatoes, peeled and diced
• 1 14-ounce can no-salt added cannellini beans, drained and rinsed
• 1¾ cups finely shredded white cabbage
• 1 bay leaf
• 4 cloves garlic
• 1 tablespoon sugar
• ½ teaspoon salt, plus additional to taste
• 1 teaspoon ground black pepper
• ¼ cup plus 3 tablespoons low-fat Greek yogurt
• 1 cup chopped fresh dill 1 cup chopped fresh parsley

Instructions

1. In a large cast-iron pan or skillet, heat 1 tablespoon olive oil over medium heat.
2. Add beets, tomato paste and vinegar. Stir well to combine, then cook over medium-low heat for approximately 15 minutes, stirring occasionally.
3. While beets cook, heat 1 tablespoon olive oil in a stock pot over medium heat.
4. Add celeriac, carrots, bell pepper and tomatoes and cook over medium-low heat for approximately 15 minutes.
5. Pour stock into a 7-quart Dutch oven and bring to a simmer.
6. Add potatoes, beans, cabbage, bay leaf, garlic, cooked vegetable mixture and beets.
7. Cook over high heat until boiling, then reduce heat to medium-low.
8. Add sugar, salt and pepper. Stir well to combine, then simmer for 30 minutes. Add additional salt to taste.
9. Serve hot and top with Greek yogurt, fresh dill and parsley.

Nutrition per serving: 261 calories, 5g total fat, 1g saturated fat, 1mg cholesterol, 581mg sodium, 48g carbohydrate, 10g fiber, 17g sugar, 8g protein, N/A potassium, N/A phosphorus

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Potato Beet Latkes

Makes 12 to 15 latkes

Ingredients

• 3 cups peeled, shredded potatoes
• 2 cups shredded beets
• ½ cup all-purpose flour
• 1 teaspoon salt
• ½ teaspoon baking powder
• 3 eggs
• 2 tablespoons olive oil

Instructions

1. Place potatoes and beets in a bowl. Squeeze out excess water with a cheese cloth or kitchen towel.
2. In another bowl, combine flour, salt and baking powder. Whisk eggs in a separate bowl and add to bowl with flour.
3. Add beet and potato mixture to bowl. Stir all ingredients well.
4. Heat olive oil in a large skillet over medium-high heat. Drop mixture into the pan using a spoon or ice cream scoop — the mixture will be very wet. Form latkes into rounder shapes once in the pan, using the sides of the spoon or scoop. Cook latkes until brown, about 3 to 4 minutes each side.
5. To warm latkes after cooking, place in oven on 350°F for 10 minutes.

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Servings: 6
Serving size: ⅓ cup (40 grams)
Prep time: 8 minutes
Cooking time: 1 hour 15 minutes

Ingredients

• 3 cups frozen shelled edamame
• 1½ tablespoons (20 milliliters) extra-virgin olive oil
• 2 tablespoons coconut sugar
• 1 tablespoon curry powder
• 1 teaspoon cinnamon
• ¼ teaspoon sea salt
• ⅛ teaspoon ground black pepper
• Pinch of cayenne pepper (optional)

Instructions

1. Preheat oven to 300°F (149°C).
2. Place edamame in a strainer and run under warm water for 30 seconds. Spread edamame on a paper towel and pat dry.
3. In a medium bowl, stir together edamame, olive oil, sugar, curry, cinnamon, salt, pepper and cayenne.
4. Spread seasoned edamame on a baking sheet in a single layer.
5. Bake for 1 hour 15 minutes, until light brown. Stir every 15 minutes to ensure even roasting. Let cool before serving.

Cooking note: Line baking sheet with parchment paper to avoid staining from curry powder. Increase baking time by about 20 minutes.

Nutrition per serving: 139 calories, 7g total fat, 0g saturated fat, 0mg cholesterol, 203mg sodium, 11g carbohydrate, 5g fiber, 6g sugar, 10g protein, 462mg potassium, N/A phosphorus

The post Sweet Curried Edamame Crunchers appeared first on HealthStylz.

Servings: 8
Serving size: 2 pieces
Prep time: 15 minutes
Cooking time: 2 minutes

Ingredients

• 1 medium avocado
• 4 tablespoons finely chopped fresh dill, divided
• 3 tablespoons finely chopped fresh chives
• ½ teaspoon minced garlic
• ¼ teaspoon black pepper
• ½ tablespoon (8 milliliters) lemon juice
• 4 slices seeded rye bread
• 3 tablespoons thinly sliced red onion
• 2 small radishes, thinly sliced
• 4 ounces wild Alaskan smoked salmon

Instructions

1. Halve, pit and scoop flesh from avocado into a small mixing bowl.
2. Add 2 tablespoons dill, chives, garlic, pepper and lemon juice and mash until smooth and combined.
3. Toast slices of bread and lay on a clean cutting board or countertop.
4. Top each slice with a quarter of the avocado mixture, about 2 tablespoons.
5. Cut slices into 4 equal-sized pieces. Top each square with equal amounts of onion, radishes and salmon.
6. Garnish each with remaining dill.

Nutrition per serving: CALORIES 112; TOTAL FAT 4g; SAT. FAT 1g; CHOL. 13mg; SODIUM 230mg; CARB. 13g; FIBER 2g; SUGARS 1g; PROTEIN 7g; POTASSIUM 185mg; PHOSPHORUS 88mg

The post Smoked Salmon and Herbed Avocado Toast appeared first on HealthStylz.

If you’re like me, honey and cinnamon are staples when it comes to topping your sweet potato. Pistachios are like icing on the cake and will help your body absorb the beta-carotene found in sweet potatoes. Fat is essential for our bodies to obtain nutrients such as lycopene and beta-carotene in certain vegetables, so don’t be afraid of a little fat — you need it!

This dish will instantly brighten up your mood, and it also makes for an awesome and quick breakfast.

Honey-Pistachio Baked Sweet Potato

Serves 2

Ingredients

• 2 medium sweet potatoes
• ¼ cup honey
• 2 tablespoons chopped pistachios
• ½ teaspoon cinnamon

Instructions

1. Rinse and scrub potatoes. Pierce the outside with a fork all over and place on a microwave-safe plate and microwave on high for 7 to 10 minutes (depending on size).
2. Heat honey, pistachios and cinnamon on stove until warm, about 1 to 2 minutes. Stir halfway through.
3. Top each sweet potato with a heaping tablespoon of pistachio mixture.

The post Honey-Pistachio Baked Sweet Potato appeared first on HealthStylz.

What is Sorghum?

Sorghum is a cereal grain that grows tall like corn and is one of the top five cereal crops in the world. Sorghum has been growing in Africa for hundreds of years.

Why do I Love Sorghum? 5 Reasons …

It’s so versatile. You can use sorghum in place of rice, quinoa and pasta.  You can find it at the grocery store in whole or pearled form, as a flour, syrup and bran, as a product similar to popcorn or even as flakes! It is a grain that you can get creative with — great for any meal or snack.

It’s very nutritious. Sorghum is a nutrient-dense food with many health benefits. It provides protein, vitamin B6, magnesium, phosphorus and fiber, all of which play a major role in helping various parts of your body — such as your digestive and cardiovascular systems — to function!

It’s naturally gluten-free. Sorghum is safe for people who suffer from celiac disease or gluten intolerance. Be sure to read the food label. Sometimes manufacturers mix a variety of ingredients with sorghum that may not be gluten-free.

It’s easy to use. You can prepare sorghum as a delicious side dish or as the base for a meal. Sorghum is easy to cook using an oven, stove top, slow cooker or rice cooker. It can even be frozen and then reheated without losing its great taste.

It has antioxidant powers. Certain types of sorghum are rich in antioxidants. Research suggests that it may help lower your risk of cancer, diabetes, heart disease and some neurological diseases.

 3 Easy, Nutritious Ways to Give Sorghum a Try:

1. Boost your grain intake and sprinkle sorghum on your favorite salad!
2. Need something crunchy to munch on? Sorghum can be popped just like popcorn! So awesome.
3. It’s soup season. Make yours more nutrient-dense by adding sorghum!

Popped Sorghum Trail Mix

Serves 4

Ingredients

• ¼ cup sorghum
• ¼ cup coconut shreds
• ¼ cup dark chocolate chips
• 3 tablespoons hemp seeds
• ¼ cup walnuts

Instructions

1. To pop sorghum: Heat a pot with a tight fitting lid over medium high  heat. When hot, add sorghum and cover with lid.
2. Cook, shaking the pot often, until sorghum begins to pop. Remove from heat when there is more than 10 seconds between pops.
3. Combine all ingredients. Pack in airtight container or sealable plastic bag. The trail mix will keep for up to two weeks.

I hope I’ve inspired you to give sorghum a try. Don’t forget, it is very important to make half the grains you consume “whole.” Your body will thank you.

The post Sorghum, the Grain You Might Be Missing appeared first on HealthStylz.