ConnectHub - Feed Your Potential

Health & wellbeing communications resources for your organization from our experts

Turnkey resources to power your health and wellbeing communications
Access to the insights and inspiration of hundreds of our chefs, dietitians, and other health & wellness contributors
Crafted wellness communications that provide practical information to help your audience move forward on their path to healthier living
Packaged for quick and easy use in your digital communications channels (Easy as 1-2-3; Just Copy, Paste and Post)
Available exclusively to Aramark partners (Browse topics below to power your wellbeing communications)

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Emotional Wellbeing
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The Power of Taking15 | PODCAST

Category: All Year, Emotional Wellbeing, Healthy Lifestyle, Podcasts

These days, we’re all busier than ever. And life just feels…more stressful! While a little stress can be good, too much can negatively affect our physical and emotional wellbeing. The good news? A little self-care can go a long way! Listen to this short podcast, as an expert talks about a simple, but important strategy — to help relax, recharge and reenergize.

Healthier Holiday Gatherings – 3 Tips

Category: Chef Tips, Fall, Healthy Lifestyle, Winter

We all tend to relax our health goals a little over the holidays, but that doesn’t mean you have to abandon them altogether! Check out ideas for healthy (and delicious) holidays from the experts.

Get More from Your Holiday Gatherings

We’ve entered a season of celebrations. Whether they’re at work, in your neighborhood, or at your home, holiday gatherings typically have one thing in common: Food—and lots of it! If you’re trying to stay on track with your health goals, you can have (delicious!) fun without depriving yourself. Here are some tips to help you make the most of your holidays.

Aim to Maintain

If you’ve been on a weight loss journey, remember: You don’t have to lose to win this season! Focus on maintaining—and be kind to yourself. If you do indulge at one get-together, don’t get down. Every meal is an opportunity to make a healthy choice.

MORE WAYS TO WIN

Prioritize Protein and Fiber

At the holiday table, start by filling your plate with vegetables and fruits, then focus on lean meats. The fiber and protein will help fill you up, so you’ll feel more satisfied and go lighter on the more indulgent foods.

BUILD A BETTER PLATE

Focus on More than the Meal

Curb mindless eating—and make time for what matters—by catching up with family, friends, or co-workers. This will naturally slow down your eating pace. When you are done with the meal, get away from the food. Offer to help clean up. Chew gum. Sip tea. Initiate a game. In other words, curb your desire to munch.

SLOW DOWN, CATCH UP

Terrific Holiday Side Dishes

Category: Chef Tips, Fall, Recipes, Winter

If you’re preparing a holiday meal, you may be looking for some delicious side dishes that are also on the healthier side. These sensational side dishes will help take your holiday to the next level (and may become year-round favorites).

Fresh Takes on Holiday Sides

From succulent roasts to homemade cookies, there are lots of chances to indulge a little around the holidays. But there are tasty ways to add some balance, too! Take sides, for example. Here are three great new recipes for side dishes that will add flavor, color, and wholesome ingredients to your holiday table.

Pecan-Cranberry Mixed Grains

It’s fruity. It’s nutty. It’s filled with whole-grain goodness! This dish features hearty brown rice and bulgur wheat simmered with dried cranberries and herbs. Top it off with toasted pecans for a little crunch.

GET THE RECIPE

Parsnip and Cauliflower Puree

Move over, mashed potatoes! This new whip is loaded with nutrients and flavor. Slightly sweet and nutty-tasting parsnips are cooked with fresh cauliflower then pureed with lemon juice and tarragon for a side to root for.

GET THE RECIPE

Balsamic Glazed Roasted Carrots

Roasting carrots enhances their flavor and natural sweetness. Once they’re roasted to a tender-crisp stage, the carrots get simmered in a reduction of balsamic vinegar and red onions. Top with a little chopped fresh parsley or other herb of your choice.

GET THE RECIPE

The Power of Practicing Gratitude | PODCAST

Category: All Year, Emotional Wellbeing, Fall, Healthy Lifestyle, Podcasts, Winter

Wouldn’t it be great if there were a daily habit that could improve your emotional (and even physical) wellbeing. If there were something like this, we’d all do it, right? Well, it may sound too good to be true, but there is–it’s the surprisingly powerful practice of gratitude. Listen to this short podcast as a licensed counselor talks about the benefits of practicing gratitude in our everyday lives.

Social Connection – The Surprising Health News

Category: All Year, Emotional Wellbeing, Healthy Lifestyle, Winter

To be our healthiest selves, we try to eat right, to exercise, and to manage our stress level as much as possible. Good moves, all. But many of us may be skipping what’s been shown to have just as big an effect on our health. Learn about the surprising health benefits of social connection.

The Power of Social Connection

We try to eat right, exercise, and manage our stress levels as much as possible. And these are all good moves! But many of us skip something that has just as big an effect on our health: Connecting with each other. Researchers have found that our connections with family, with friends, with coworkers, with classmates—even with neighbors or baristas whose names we might not even know—play an essential role in what keeps us healthy. Check out the surprising health news!

Connection = Win!

Being socially connected positively influences our minds, bodies, and behavior—which leads to better health, improved sleep, enhanced well-being, and even longer life expectancy. Yes, even longer life! Research has shown that those of us with stronger social bonds have a 50% increased likelihood of living longer than those who don’t.

MORE BENEFITS

The Downside of Isolation

Lack of social connection is associated with declines in physical, emotional, and mental health. Surprisingly, it can even increase the risk of premature death equal to smoking 15 cigarettes a day! And not having a social network can also increase the risk of getting heart disease or stroke.

SOBERING STATISTICS

Strengthen Your Social Connections

Join a club or group. Talk to strangers. Sign up for something new. An expert offers several ways to build your social connections.

LEARN MORE

Winter Wellness Tips to Battle Cold and Flu Season

Category: Fall, Healthy Lifestyle, Nutrition News, Winter

Is winter wellness on your mind with cold and flu season upon us? There’s a lot that we can do to help our immune system run at it’s best. Check out some of the healthy habits that can give your immune system a boost.

Get Your Natural Defenses in Shape

Is winter wellness on your mind? With cold and flu season, to stay healthy make sure you’re doing everything you can to keep your immune system in tip-top shape! Here are some tips from experts.

8 Healthy Habits to Support Your Immune System

Your body is a complex engine, requiring a well-balanced maintenance plan to keep it running at its best! Support that engine with an overall healthy lifestyle that includes eating right, staying hydrated, exercising, getting the right sleep, managing stress, and more. Get advice from nutrition expert Penny Kris-Etherton, PhD, RDN at the link.

READ THE BLOG

Sound Advice to Boost Your Immunity

If you’re short on time, check out this Five Minutes to Feed Your Potential podcast in which dietitian Lauren Vierling offers expert strategies to boost your immune system and overall health.

LISTEN TO THE PODCAST

Carbs and Your Health | PODCAST

Category: All Year, Nutrition News, Podcasts

For decades we’ve been hearing about good carbs and bad carbs, low-carb-diets like Paleo or Keto, and all sorts of other carb fads that seem to come along. So, what’s the deal with carbs anyway? Listen to this short podcast, as an expert busts some of the myths you may have heard about carbs and your health.

Easy and Delicious: Cold Weather Cooking

Category: Chef Tips, Recipes, Winter

Braising, roasting, indoor stovetop grilling—learn more about these winter-friendly, healthy cooking techniques.

If You Can’t Stand the Cold, Get Into the Kitchen!

It may be cold outside, but there’s one surefire way to heat things up: Get cooking! In this Cold Weather Cooking 101 blog, chefs suggest three winter-friendly cooking techniques that let you pile on flavor while still sticking to your diet and health goals.

Oven Lovin’: Roasting

Roasting is great for anything from vegetables like sweet potatoes, cauliflower, and Brussels sprouts to chicken and salmon. Try this recipe for Roasted Root Vegetables that has carrots, sweet potatoes, beets, red onion, and thyme—or swap in whatever vegetables you have on hand!

RECIPE: ROASTED ROOT VEGETABLES

Slow and Sumptuous: Braising

Braising just sounds fancy! It is a technique that involves cooking foods usually for a long time in liquid to create steamy, sumptuous layers of flavor and the most tender of meats and ingredients. Try this recipe for Pozole Rojo, a rich, brothy Latin American stew of chicken, hominy, and red chilies.

RECIPE: POZOLE ROJO

Hot and Fast: Stovetop Grilling

If the cold weather has you pining for the backyard charcoal grill, here’s a fix. A stovetop grill pan can be used on any type of range and for anything you’d grill outside. Many are cast iron and have ridges to get those grill marks we all love. A grill pan is especially good for cooking light, flaky fish—it’s easier to flip it without losing any to the grill grates!

RECIPE: GRILLED LIME CHILI COD

Heart-Healthy Ways for Every Age

Category: All Year, Healthy Lifestyle, Nutrition News, Winter

While so many things can affect your heart health, following a balanced diet and moving more are two of the best ways to keep your heart strong and healthy. Learn more about the habits that can support our hearts at any age.

When Should You Start Thinking About Heart Health?

Trick question! “You’re never too young or too old to take care of your heart,” says Dr. Suzanne Steinbaum, a cardiovascular specialist and American Heart Association (AHA) volunteer. However, she adds, “Too many people get a late start.”

Here are some heart-healthy tips from Dr. Steinbaum and the AHA that apply to every age bracket. And remember: Following a balanced diet and moving more are two of the very best ways to keep your heart strong and healthy throughout life!

“Adulting”

Your late teens and early 20s are the best years to act on healthy habits, even though heart health may be the last thing on your mind! Dr. Steinbaum suggests learning how to eat healthfully on a budget, exploring new forms of exercise, and more.

FROM KICKBALL TO KICKING “BUTTS”

“A Certain Age”

No matter how you spent your 20s and 30s, your 40s are the time to formally take stock of your health. “Your doctor can tell where you stand with blood pressure, cholesterol, body mass index, and more,” says Dr. Steinbaum, “Then come up with a game plan to improve those numbers if needed.”

3 TIPS FOR FOLKS IN THEIR 40s

“Golden Years”

You’ve tackled so many of life’s opportunities and challenges, your 50s, 60s, and beyond are no time to slow down, especially when it comes to heart-healthy living! Choose nutritious foods that appeal to you, plan times to walk more, and get your friends involved.

AGE IS JUST A NUMBER

Your Questions About Cholesterol, Answered

Category: All Year, Healthy Lifestyle, Nutrition News, Winter

Think cholesterol is yesterday’s new? Think again! Research shows that cholesterol levels are something we all need to care about regardless of age. Learn more as an expert tackles some of the top questions about cholesterol and our health.

Cholesterol 101: Ask the Expert

Think cholesterol is yesterday’s news? Think again! Recent research shows that cholesterol is something we all need to care about–regardless of age. What’s more, new studies show that there’s more than one type of diet that can help us maintain healthy blood cholesterol levels.

Dr. Kristina Petersen, Assistant Professor of Nutritional Sciences at Texas Tech and an American Heart Association (AHA) Nutrition Committee member, addresses some common questions about cholesterol and how we can best manage our cholesterol levels.

I feel great! Why check cholesterol?

High blood cholesterol doesn’t have symptoms. You might look fit and feel terrific, but still have high cholesterol which can lead to cardiovascular disease, the leading cause of death in the U.S. Knowing your cholesterol status can help you stay in control of your health.

ON THE LEVEL

Should I avoid food high in cholesterol?

Dietary cholesterol was once thought to be a primary driver of high blood cholesterol. However, more recent studies show that diets high in saturated fat are most related with high blood cholesterol. The AHA recommends limiting saturated fats, which makes it more likely you will lower your cholesterol to boot.

FOODS TO EAT (AND AVOID)

What else contributes?

In addition to your diet and genetics, lifestyle factors such as physical activity, smoking, and body weight can affect blood cholesterol. Aim to move more though both aerobic activity (walking, swimming, running) and strength training. If you smoke, speak with your healthcare provider to find ways to quit.

MOVE MORE

Be Kind–Three treats to make and share

Category: All Year, Chef Tips, Emotional Wellbeing, Healthy Lifestyle, Recipes

You know what they say—giving is better than receiving! Well with these delicious and easy to make treats, you can do both. Give some to a friend as a “Random Act of Kindness” and enjoy some yourself—just because!

Kindness Is Healthy—and Sweet!

Being kind isn’t just nice. Every act of kindness you extend—to another person, to animals, or to a cause near and dear to you—offers benefits that go way beyond a momentary mood boost or a smile. Each act of kindness comes with real physical and emotional benefits, according to science. In other words, kindess is healthy! Learn more.

You don’t have to wait until Random Acts of Kindness Day, there are lots of ways you can be kind all year long. Volunteer at a local community organization. Offer a heartfelt “thank you” or write a note of appreciation to a neighbor, friend, or loved one. Or whip up a batch of sweet, wholesome treats to share like the ones below.

Chocolate Chip Blondie

Everybody loves a bar cookie, and these are no different! But these blondies have a secret. They’re made with chickpeas, oats, and applesauce that bump up the nutrition while cutting back a bit on sugar. They’re a sweet way to say you care.

GET THE RECIPE

PB&Q Energy Bites

Here’s a treat that is a breakfast, snack, or anytime pick-me-up! With creamy, dreamy peanut butter, oats, cooked quinoa, and dried cranberries and apricots, these sweet and protein-packed bites offer energy to keep you going through the day.

GET THE RECIPE

Cranberry Pistachio Biscotti

Biscotti—which means “twice cooked” in Italian—is the perfect make-ahead cookie. These treats are made with white whole wheat flour, almond butter, coconut milk, dried cranberries, and crunchy pistachios.

GET THE RECIPE

Healthy and Delicious – CHICKEN | PODCAST

Category: All Year, Chef Tips, Healthy Lifestyle, Podcasts

If someone asks you, “what did you have for dinner last night?” There’s a good chance you might say–“chicken”. But despite chicken’s popularity, there’s a problem. Many of us don’t really know how to cook it. From dry chicken, to rubbery chicken, to boring and bland chicken—many of us are stuck in a chicken rut. On this short podcast, a chef shares his healthy and delicious chicken ideas and inspiration.

Make this the Best School Year Yet | PODCAST

Category: Fall, Healthy Lifestyle, Parenting, Podcasts

If you have children in school, every day is an adventure! You probably have a long checklist. Did they do their homework? Did they remember their backpack? Are they dressed for the weather? There’s another checklist that’s just as important–it’s a healthy living checklist. In this short podcast, an expert spells out some universal truths to help make this the best school year yet.

Making Healthy Food Fun for Kids | PODCAST

Category: All Year, Chef Tips, Healthy Lifestyle, Parenting, Podcasts

Many parents know the struggle! Your kids don’t eat the healthy foods you put on their plate. We plead, bribe or even demand that our children make healthier choices. But sometimes it seems like nothing works! In this short podcast, a chef tells us that by making healthy food fun, parents can change the whole dynamic so that your kids actual enjoy eating healthy foods.

Cooking Oils: The Golden Secret to Flavorful Meals

Category: All Year, Chef Tips, Recipes

Say hello to one of the most versatile and healthy ingredients in your kitchen right now: Cooking oil! Each type of oil adds its own unique, subtle flavor when matched with the right foods and cooking techniques—making oil one of our chefs’ secrets to recipe success.

Olive, Sunflower, Canola & More: The Golden Secrets

In this blog, Jacob Schaller and Stacy Borders from our partners at Cargill (one of the leading cooking oil makers) talk about the wide variety of oils available and the different culinary (and nutritional) benefits of each. Get all their oil tips and tricks here and read on for simple recipes to try at home.

Spicy Lime Marinade

Want to take your chicken to a whole new place? This recipe starts with canola oil, a favorite among the Cargill team, and gets a boost from chilies and lime. “Canola oil has a clean, mild taste that lets the flavor of the food come through,” Jacob shares.

SOAK IT IN

Watermelon Tomato Salad

This garden-fresh salad leans on watermelon, tomatoes and fresh herbs. Toss them with a splash of red wine vinegar and extra virgin olive oil for a sweet and tangy side dish that goes with almost anything. Remember to “store olive oil in a cool and dark place to protect its quality and taste,” says Jacob.

SWEET SYMPHONY

Chicken Satay Skewers

Who doesn’t like food on a stick? This traditional southeast Asian dish features boneless chicken thighs marinated in a mixture of peanut butter, ginger, garlic, soy sauce, cayenne and—our secret ingredient—peanut oil, which has a high smoke point that makes it perfect for grilling. “Finding the right cooking oil is all about how and what you like to cook,” Stacy shares.

PEANUT PERFECT

Ask the AHA: What You Need to Know About Salt and Sodium

Category: All Year, Healthy Lifestyle, Nutrition News

A cardiologist from the American Heart Association breaks down the sources of sodium in our diets and explains why it so important to limit our intake.

Sodium and Salt: Same, Same?

Do you think that sodium and salt are synonymous? You’re not alone. Sodium is actually just one of the two minerals that make up salt. We had Dr. Elliott Antman, a cardiologist and past president of the American Heart Association, break down sodium sources in our diet and why we should limit our intake.

Sodium and Your Health

Sodium is a necessary mineral that maintains the balance of fluids in your body, helps send nerve impulses, and affects muscle function. However, when you have too much sodium, it can lead to issues like high blood pressure. LEARN MORE

How Much Do We Actually Need?

The American Heart Association recommends no more than 2,300 milligrams (mg) a day and an ideal limit of no more than 1,500 mg per day for most adults. To put that into perspective, just one teaspoon of salt equals 2,300 milligrams of sodium. GET THE FACTS

Hot Tips for Great Grilling

Category: Chef Tips, Summer

Ready to be a next-level grill master? From gearing up and understanding your grill’s hot spots to using your grill as a multi-tasking workhorse, this professional chef offers top tips to keep your grill game strong.

Get Out and Grill

A classic barbeque is one of the best ways to take advantage of the summer. Whether it’s a midweek family grill night or a weekend BBQ for the whole neighborhood, Senior Executive Chef Tom Ramsey (pictured) can help you every step of the way. Follow his tips to become a next level grill master.

Gear Up

Be sure you have the proper supplies before getting anywhere near the grill. Chef Tom recommends gathering long tongs, aluminum foil, and a food thermometer, just to name a few items. These tools can help keep flavor in and danger out while you’re working with hot surfaces and an open flame.

SAFE AND SUPPLIED

Get to Know Your Hot Spots

Did you know some areas of your grill will cook food faster? Usually, the hottest spots are directly above your grill’s heat source, and that’s where you should place foods you want seared. Cooler spots can be reserved for more delicate foods like vegetables and burger buns. If you’re using a charcoal grill, Chef Tom notes that you can best control these spots by distributing the charcoal wherever you want the most heat.

HOT TIPS

Multi-Tasking Magic

The grill isn’t just for cooking the main protein! While your chicken or fish is cooking, capitalize on that extra time to prep sauces, side dishes and any other finishing touches. Chef Tom says: “Many people are surprised to learn that their outdoor grill can double as a cooking range. For example, you can bake skillet cornbread or simmer BBQ sauce in a pan right on the grill!”

TASTY TRICKS

Simplify Your Life with These Expert Tips

Category: Emotional Wellbeing, Healthy Lifestyle, Spring

If you dream of living a life that’s a little less, well, complex, get ideas to simplify your life. With a few expert tips, you may find out that less really can be more!

Living the Simple Life

We know the saying “less is more,” but how can opting for less become something that actually helps us be happier and healthier in our everyday lives? Yarvell Randolph Gardner, Licensed Professional Counselor, shares some of the benefits of living a life that’s simpler and talks about how simplifying your life—also known as voluntary simplicity, downshifting, or minimalism—can be a plus.

Boost Wellbeing

Whether it’s having less stuff you don’t need or fewer things to worry about, simplifying can have a lasting impact on your wellbeing. In fact, one study found a link between having fewer material things and reducing overall stress. Living with less also encourages gratitude for what you have.

MORE GRATITUDE

More Free Time

Yarvell says establishing more balance can “help reframe the simpler lifestyle not as living with less, but as making time and space for what makes you happy.” What brings you joy can be important to your wellbeing. Go for an extra-long walk or opt for a mid-week family movie night. The more we spend valuable free time with the ones we love, the better!

FINDING JOY

Waste Less

Having more things sounds great in theory, but you’ll soon find the opposite true. We acquire things with the best of intentions. “Then one day you look up and you’re surrounded by things—clothes you don’t wear, books you’ve never read, and so on.” Help your wallet and the environment by becoming more mindful of what you consume, or in short, living simpler.

FEWER THINGS

Flavorful Summer Sips

Category: Chef Tips, Recipes, Summer

When the weather heats up, an ice-cold, fruity drink is just what you need. Here are three recipes to help you stay cool and hydrated.

Cool Down and Sip Up

Nothing says it’s the summer quite like having an ice-cold fruity drink in hand—and we’ve got you covered. However you’re beating the heat, you’ll want to serve up and sip on these chef-approved recipes. Fruity, tart and sweet, there’s something to keep everyone hydrated.

Fruit Infusions

Grab the leftover fruit from the fridge and slice it up! Try combining three quarts of water with two oranges cut into wedges or a handful of fresh strawberries cut in half with their stems removed. Refrigerate overnight and there it is—a low-sugar drink the whole family will enjoy throughout the day.

HAPPY HYDRATING

Peach Mint Iced Tea

Did you know tea is the second most-consumed beverage in the world, right after water? Nothing truly cools us down quite like the popular drink and this simple recipe is no different! Place a half a cup of peaches (fresh or frozen without added sugar) and three ounces of fresh mint leaves in a cheesecloth, tying it closed. Add the bundle to your favorite type of tea and chill overnight.

PEACH PERFECT

Watermelon Agua Fresca

The star of this show is one of the most hydrating foods you can eat: Watermelon. The sweetness of this summer favorite (which is about 92% water) comes to life when blended with tart lime juice, a little bit of sugar and water. Sit back and take a sip. Before you know it, you’ll feel like you’re on a beach somewhere.

FRESCA FUN

Tiny Hands Make Great Dinner Helpers

Category: Healthy Lifestyle, Parenting

Wouldn’t it be nice to have a little help in the kitchen? Show kids how to prepare meals and perform other kitchen duties and they’ll learn valuable life skills along the way. These tips from a chef and father will inspire you to get your kids in the kitchen.

Kitchen Education
Wouldn’t it be nice to have a little help in the kitchen? Show your kids how to prepare meals (and clean up after them!) and they’ll learn valuable life skills along the way, including food safety and how to feed their potential for a lifetime. Tonight’s dinner could become the ultimate teaching moment with these tips from Aramark Chef Tim Zintz, Director of Culinary Development, and father of 11-year-old twins.

Let Them Act Their Age
Even preschoolers have a role to play! Simple tasks like opening packages and squeezing lemons are perfect for little hands. Plus, the earlier kids start to learn how to cook, the sooner they’ll be able to do it for you! LITTLE HELPERS

Sharpen Their Skills
Give kids some basic kitchen knowledge, such as measuring (which can be a counting or math lesson!), stirring or mixing, basic food sanitation and safety, and even some knife skills, depending on their age. KIDS IN-THE-KNOW

Let Them Lead
Watch your kids’ creativity flow when you let them take charge in the kitchen. After all, trial-and-error can be a powerful learning tool. Take it from Chef Zintz. It’s also a great time to expose them to new ingredients they might not normally try. Think pomegranate seeds or roasted chickpeas! HANDS-ON LEARNING

3 Tips from a Plant-Forward Pro

Category: All Year, Chef Tips

Many people eat a plant-forward diet without even realizing it. Plant-forward simply means making plant-based foods like vegetables, fruits, beans, and whole grains the focus of your meals. A professional chef provides pointers to show how easy it can be to cook and serve more plant-forward dishes.

Nutritious, Delicious AND Easy!

Did you know that many people eat a plant-forward diet without even realizing it? Plant-forward simply means making plant-based foods like vegetables, fruits, legumes and whole grains the focus of your meals. Aramark Chef Andrew Bergholtz has some pointers to show how easy it really is.

Flip the Script

Many of us grew up with meals where meat was the focus and everything else was a side dish. Switch it up by placing plants front and center. “It’s all about letting vegetables and other plant foods become the stars,” says Chef Andrew. “And there are countless delicious ways to achieve that.” For example, try new takes on veggie burgers at your next barbeque!

TIPS, SWAPS AND RECIPES

Go on a Global Tour

Ready to take your taste buds around the world? Plant-forward doesn’t mean limiting the flavors or dishes you can eat. With an emphasis on sources of healthy fats like fish, nuts and olive oil, the Mediterranean diet is a timeless standard of how plant-forward can pack on delicious flavor plus health benefits.

GET INSPIRED

Become a Protein Pro

You may not realize that protein can be found in both animal and plant sources. Take tofu, for example. “Many chefs consider tofu a blank slate because it can soak up amazing flavors from sauces and marinades,” explains Chef Andrew. Cook up our Sesame Tofu and Soba Noodle Salad recipe to see what he means.

TAKE ON TOFU

3 Heart-Healthy benefits of being grateful

Category: All Year, Emotional Wellbeing, Fall, Healthy Lifestyle, Winter

More than being thankful, practicing gratitude daily is a powerful, proven way to boost mood and improve your physical health and emotional wellbeing. Experts from American Heart Association offer ways to help you practice gratitude for the healthiest impact on your body.

The Heart of Gratitude

There’s good news to share about gratitude. Studies show that people who are more grateful have lower blood pressure and lower levels of inflammation. That’s a plus for your heart and cardiovascular system! We looked to the experts at the American Heart Association (AHA) to share a few ways that giving thanks has a healthy impact on your body.

Better Self-Care

Did you know: According to experts at the AHA, those who regularly practice gratitude tend to be more consistent with exercising, eating well and taking medications. Appreciating and giving thanks for the many positives in your life has a long list of benefits.

PRIORITIZE YOU

Improved Sleep

A good night’s sleep is something to be grateful for, and, surprisingly, being grateful in general can help you get better sleep. Practicing gratitude can help you fall asleep more quickly, sleep longer, have better sleep quality, and stay awake during the day. Experts believe grateful people sleep better because they have fewer negative thoughts and more positive ones at bedtime.

SNOOZE BETTER

More Resilience

We know that one of the keys to overall health is managing stress—and gratefulness is an important part of tackling this challenge. As Dr. Katherine Sanchez shared with us, “Managing stress is a journey. Some days will be better than others. Be kind to yourself along the way.”

STAYING STRONG

3 Ways to Stay Motivated

Category: All Year, Healthy Lifestyle, Spring, Winter

Making goals can be easy; sticking to them, not so much. The trick to overcoming setbacks is staying motivated. Here are three expert-approved questions to ask yourself for maximum motivation.

Staying Motivated

Making goals can be easy; sticking to them, not so much. The trick to overcoming setbacks, or simply the passage of time, is staying motivated. Here are three expert-approved questions to ask yourself for maximum motivation.

What Is My Vision?

The best goals are specific and measurable—that way, you know when you have reached them! For example, if you want to lose weight, put a number on it. If you know you need to improve your blood pressure or cholesterol, ask your doctor what your target range should be. Trying to get ahead professionally? Decide how many networking meetings you’ll schedule each month.

LOOK AHEAD

What Is My “Why?”

Take a moment to turn inward. Are the changes you want to make superficial or more purposeful? “I want to look good in a bathing suit” is a fine goal, but it may help to re-think it (for example, “I want to increase my energy level.”) The most powerful motivation comes from finding a sense of self-purpose.

DEFINE PURPOSE

How Will I Handle Setbacks?

Spoiler alert: Setbacks WILL happen! Major or minor, don’t let obstacles derail your progress—just have a game plan ready. For example, did you splurge on dessert? Enjoy the treat and commit to getting back on track with healthy eating tomorrow. Go easy on yourself and consider whether your goals may need to be adjusted.

REMAIN RESILIENT

Step Up Your Oat Game

Category: All Year, Chef Tips, Fall, Nutrition News, Recipes, Winter

Some people think of oatmeal as bland, but it’s really just a blank slate for different flavors and add-ins, including savory ones! Oat experts bring you some fresh new ideas to love whole-grain oats.

Make Fish Your Main Dish

Category: All Year, Healthy Lifestyle, Recipes

With heart-healthy omega-3 fatty acids, lean protein, and a slew of essential nutrients, it’s no wonder some call seafood a superfood. From tilapia to trout and crab to cod, there are great reasons to reel in the whole family.

The Ocean Is Calling
It’s time to make fish your main dish. Why? With heart-healthy omega-3 fatty acids, lean protein and a slew of essential nutrients, it’s no wonder some call seafood a superfood. From tilapia to trout and crab to cod, there’s a great choice sure to reel in the whole family.

Hooked for Your Heart
The American Heart Association recommends eating fish twice a week as part of a heart-healthy diet to help reduce the risk of heart failure, coronary heart disease, cardiac arrest and the most common type of stroke. Get all the details on our blog. O-FISH-ALLY HOOKED

The Best Catch
There’s a right and a wrong way to go fish. By choosing sustainable seafood that is responsibly caught and raised, you can feel better about yourself and the planet. Since 2008, Aramark has partnered with the Monterey Bay Aquarium’s Seafood Watch program to increase our use of responsibly sourced, sustainable seafood. EAT RESPONSIBLY

Spicy Shrimp and Penne

Can you take the heat? With a spicy kick, this wholesome dish has roasted tomatoes and peppers tossed in a garlic-lemon broth sure to bring waves of joy. A PENNE FOR YOUR THOUGHTS

Knife Skills from a Chef

Category: All Year, Chef Tips

Are you intimidated by the impressive knife skills of chefs you see on TV? With a few basic tips from this professional chef, you can sharpen your knife skills and be more confident in cooking healthier.

No More Knife Strife

Ever had intentions of cooking a delicious, healthy meal filled with freshly chopped veggies, only to opt for something less daunting? Those days are gone! With a little bit of practice, anyone can master basic knife skills. Once you’re comfortable with a knife, you’ll be able to make many more healthy creations, and maybe even have some fun! Aramark Chef Mike Coble has used his fair share of knives, and he’s here to give the low-down on the chop-up.

Pared, Serrated, or Chef’s Knife?

Most of us reach for a bigger knife for bigger foods, and a smaller knife for smaller foods, but each of those knives in your block has a purpose! Knowing which knife to use for which foods can help make meal prep a breeze. WHO’S THE PAREST OF THEM ALL?

Slice, Dice, or Chop?

The way you cut up a food depends on what you’re cutting and how you want to use the pieces in your cooking creation. The most common ways are slicing, chopping, dicing, and mincing. Find out how to execute each style like a chef, which foods to use them for, and additional pro tips, including a video tutorial. CUT TO THE CHASE

Safe or Not Safe?

Okay, this is an easy one – safe, of course! It may seem counter-intuitive, but the sharper the knife is, the safer it actually is. Why? Because a dull knife requires more pressure—making it more likely to slip and cause an accident. You should also make sure to use a separate cutting board and knife for raw meat, poultry, and seafood to avoid cross-contamination. SAFETY FIRST

The Whole Story on Whole Grains

Category: All Year, Fall, Nutrition News, Winter

While some popular diets suggest ditching carbs, what you should be doing is swapping out refined grains for whole ones. A dietitian explains why, when it comes to health, whole grains are the way to go!

It’s Raining Grains

Whole grains are an important source of B vitamins, minerals, and dietary fiber, which all helps keep you (and your heart) healthy. So why are so many people skipping out on grains? Popular diets may suggest ditching carbs, but what you really should be doing is swapping out refined grains for whole ones. We asked for advice from Aramark Registered Dietitian Mary Cummings to take advantage of whole grains’ health benefits.

What’s the Whole Story

Whole grains include the entire seed of the plant (barley, farro, wheat berries, and quinoa to name just a few), whereas refined grains have been processed to remove important parts of the grain. That processing strips away much of the grain’s natural nutrients. It can be tricky to spot the whole grains when you’re out to eat or shopping at the store, so how do you know which ones are whole? Mary has a few tricks up her sleeve for navigating the menu and deciphering ingredient lists. Want Mary’s tips on spotting whole grains? GET THE WHOLE PACKAGE

One Swap at a Time

The USDA recommends at least half of your grains should be whole. To get there, you can start by making gradual changes like making rice dishes with half white rice and half brown rice. Then, try making your sandwiches and toast with whole grain bread, and your favorite pasta dish with whole grain noodles. Before you know it, you’ll get used to that nutty taste and extra texture, and will even grow to love it. Bonus tip: Popcorn is a whole grain! EAT THE WHOLE BOWL

Avoid Portion Distortion: A Serving of Facts

Category: All Year, Nutrition News

What you eat—and how much you eat—are equally important. Get a primer on proper portioning and serving sizes from a registered dietitian.

Portions, Portions, Portions

While *what* you eat is important, *how much* you eat is equally important. Aramark Registered Dietitian Kelley Magowan is here to explain the ins and outs of proper portioning and how you can use it to make your diet well-balanced.

Cards: A Hack of a Deal

Doling out the right amount of food is easy when you have a measuring cup or scale on hand, but it can be trickier when you’re at a party or grabbing lunch at a buffet. Kelley’s favorite hack is comparing food portions to everyday objects. A deck of playing cards is equivalent to about three ounces of meat and a computer mouse is what you should aim for when grabbing half a cup of pasta, rice, or veggies. PERFECT PORTIONS

Labels: Read ‘Em (Don’t Weep)

Paying attention to the label can help you avoid over-eating. “Many foods that come as a single portion contain multiple servings,” Kelley cautions. For example, you might consider a three-ounce bag of chips a single portion. But, according to its Nutrition Facts label, that bag actually contains three servings of food. Remember, the correct portion and the suggested serving size are not always the same. There have even been recent changes to the Nutrition Facts labels you should know. GET THE FACTS

Recipes: Adjust Servings Without Math

Doubling recipes for a crowd, or dividing them for dinner for one? With our new recipe site, you can adjust the recipe to the exact number of servings you need, saving you from disproportionate meals (and having to do math). CHECK IT OUT

Eating for Exercise: Fuel Up for Your Gym Best

Category: All Year, Healthy Lifestyle, Nutrition News

What to eat and when to eat make a huge difference in energy, strength, and focus while working out. A registered dietitian who specializes in sports nutrition offers tips to help you hustle for the muscle.

Hustle for the Muscle

Viewing food as fuel will make the time we spend exercising more effective. Everything from when we eat to what we eat makes a difference in our energy, strength, and focus—all critical factors to having a great workout. Registered Dietitian Laura Johnson is here with some tips for you.

Timing Is Everything

Have a light snack an hour or two before working out to give your body the energy it needs without weighing you down. Replenish and restore with protein, carbs and healthy fats soon after activity. “Even if your sweat session is more than four hours away, you can still choose food that puts your best foot forward,” says Laura. YOUR BEST TIME

Different Foods, Different Workouts

Eat according to your workout. For strength training and weight lifting, stick to quickly-digestible foods that are lower in fiber and fat. For a long run, you’ll need sustenance that will last, so have a good amount of healthy fats, carbs and moderate protein beforehand. STEPS VS REPS

Real Food, Real Results

Simple, whole ingredients and unprocessed foods are the best fuel for your heart and muscles to kick butt at the gym. Try our Peanut Butter Power Toast recipe for the boost you need. KEEPIN’ IT REAL

Get Inspired to Go Plant-Forward

Category: All Year, Chef Tips, Healthy Lifestyle

You don’t have to be a vegetarian or vegan to plan a plant-forward lifestyle. Moving fruits, vegetables, grains and other plants to the center of your plate offers health benefits—and some amazing taste creations! Two chefs offer tips to kick-start your plant-forward plans, along with some great new recipes you have to try.

Be a Plant-Forward Pro

Pondering a plant-forward lifestyle? Moving fruits, vegetables, grains and other plants to the center of your plate offers health benefits—and some amazing taste creations! Just ask Aramark Chefs Marion Gibson and Jason Lewis, who helped create a new plant-forward restaurant concept called The Twisted Beet. On our blog, they offer tips to kick-start your plant-forward plans, along with some great new recipes you have to try.

Focus on Fresh

By drawing inspiration from in-season fruits and vegetables, your meals will be full of bright colors and unique flavors. Bonus: “It’s far less expensive than buying the same amount of meat,” says Chef Marion.

VEGGIES’ TIME TO SHINE

Less Meat, More Flavor

Plants can be more than a garnish! Make vegetables and other side dishes the stars of your plate with lean meats in supporting roles. “Soups, stews and casseroles are all easy to make plant-forward,” says Chef Jason. Sandwiches, too! Take our Eggplant “Meatball” Sandwich, for instance. It’s a delicious twist on a familiar favorite (that also happens to be vegan.)

EGGPLANT-FORWARD

Be Bold

Plant-forward is anything but boring. There are so many versatile plant-based foods. Chef Marion suggests, “Try new ingredients, spices, and cooking methods. Bravery is the most important ingredient!” Try a new recipe like The Twisted Beet’s Shawarma Chicken and Chickpea Hummus Bowl, and don’t be intimidated. Our chefs offer ways to make it easier at home.

SPICE IT UP

Don’t Fall for Fad Diets

Category: All Year, Nutrition News, Spring, Summer

It’s easy to fall into the false promises of fad diets, which often don’t deliver real and lasting health benefits. A dietitian gives tips to avoid the fads and focus on a balanced, healthy lifestyle.

The Real Deal with (Fad) Dieting

It’s easy to fall into the false promises of fad diets, but these plans don’t deliver real and lasting health benefits. Erin Thornton, a registered dietitian nutritionist (RDN) with Aramark, gives her tips on how you can spot fad diets a mile away and establish healthy, lifelong habits instead.

Avoid Too Good to Be True

Many diets force drastic changes with the promise of immediate weight loss. “Any weight loss you experience is likely due to extreme calorie restriction that is unsustainable,” Erin notes. Detoxes and cleanses are popular examples to avoid. Instead of radically reducing your food intake in the short-term, discover the optimal number of calories you should be consuming daily.

DO IT THE RIGHT WAY

Practice Better Balance

It’s common for fad diets to label certain food groups as “off-limits.” This can result in nutrient deficiencies, fatigue, and a slowed metabolism. Erin says it’s all about choosing a varied diet of fruits, vegetables, lean protein, whole grains and low-fat dairy. “Establishing a well-rounded foundation is going to take you further than any fad diet ever could,” Erin insists.

FIND THE PERFECT MIX

Work It Out

Remember it’s not all about the food you consume! “Exercise is a cornerstone of any healthy lifestyle,” Erin says. Establishing a routine for regular physical activity is a great way to achieve your goals and reduce stress. The American Heart Association recommends 30 minutes a day, five times a week. Find a workout class or walking route that gets you excited to exercise!

GET A MOVE ON

Tips for Building Better Salads

Category: All Year, Nutrition News, Recipes, Spring, Summer

Lettuce celebrate a favorite lunch staple: Salad! If you are tired of the same-old, same-old, a chef and dietitian team up to inspire you to build the perfect salad.

Lettuce Celebrate Summer Salads

You know it’s peak salad season when the store shelves are brimming with summer produce! Are you bored of your go-to salad recipe or searching for inspiration? Aramark Chef Tom Ramsey and Aramark Registered Dietitian Nutritionist Mackenzie Proctor (pictured below) are here to help you take your salads to the next level. From different flavor pairings to new techniques, their tips will make your salads sing in no time.

All About that Base

What first comes to mind when you think of salads? Greens, of course! “Greens add lots of volume to your salad with very few calories,” says Mackenzie. Choose dark, leafy greens like kale, spinach and arugula, which are rich in vitamins A, C, E, and K, as well as the B-vitamins that provide you with the energy you need to power through the day.

STEP UP YOUR SALAD GAME

A Fresh Take

Test out new techniques on your toppings! Chef Tom suggests methods such as roasting, marinating, or pickling in-season veggies like bell peppers, zucchini, and tomatoes. Looking for more tips and tricks? Break out of your comfort zone with these ideas to play with summertime produce.

PLAY WITH THE ARRAY

It’s Crunch Time

While fresh fruits and veggies add layers of texture to your base, there are so many ways to add a bit more crunch to your salad. “Crunch makes a salad fun to eat. Think about a handful of sliced almonds, roasted edamame, or pumpkin seeds,” suggests Chef Tom. Or give toasted bread croutons a whirl with our take on a Tuscan salad.

RECIPE: SALMON & PANZANELLA SALAD

The Power of Protein

Category: All Year, Nutrition News

Protein is a macronutrient that helps build and repair muscles, and also helps with important body processes like your immune response. Get a dietitian’s perspective to become a protein pro.

The Power of Protein

Did you know protein completes the macronutrient trifecta of carbohydrates and fats? Our bodies not only require protein to rebuild and repair muscle tissue, but also to help with important body processes like your immune response. To uncover the possibilities of protein, we spoke with Aramark Registered Dietitian Nutritionist (RDN) Julia Werth to get the rundown on this necessary nutrient.

Bulking De-Bunked

Many people think that protein is the magical ingredient to strengthen muscles. But, “eating protein does not automatically build muscle,” Julia explains. If you’re looking to increase your muscle mass, it’s important to combine a protein-rich diet with a good workout regimen.

FLEX YOUR PROTEIN KNOW-HOW

Food First

To up your protein intake, Julia says, “It’s best to get dietary protein from food” rather than supplements. Seafood is an excellent source of animal-based protein, with every 4 ounces of fish or shellfish containing between 18 and 22 grams. Give this garlic grilled salmon recipe a try!

SAVOR THIS SALMON

It’s a Bean-anza

Surprise! Protein can come from both animal and plant sources. Nuts, seeds and legumes (like beans and lentils) are some of Julia’s go-to sources because of their versatility. Discover what she’s taco-ing about with this spicy, plant-forward Kale and Black Bean Tacos recipe.

KEEN FOR BEANS

Salt-ernatives to Add More Flavor

Category: All Year, Chef Tips, Nutrition News

Salt isn’t the be-all, end-all seasoning, and too much sodium can be bad for health. A dietitian shares ways to reduce the salt while maintaining bold, delicious flavors.

Shake It Up

Whether you’re dining out or eating in, the salt shaker is a common table guest—and a little salt in moderation is OK. Salt contains the nutrient sodium which our bodies need to maintain a proper balance of water and minerals. However, having too much sodium can lead to health complications and most Americans are still getting too much in our diets from too many of the foods we eat

That’s why we’ve taken steps to reduce the amount of sodium in the recipes we serve as part of our work with the American Heart Association. Aramark Chef and Dietitian Laura Quinn shares some of our lessons learned on how to reduce the salt/sodium while maintaining bold and delicious flavors. Give some of her ideas a try in your own kitchen.

Stock the Pantry

Looking to reduce your sodium intake over time? Look no further than your cabinets. A well-stocked pantry is the first step to marinades and dry rubs that yield deep, satisfying flavor. “With the right jars at your fingertips, you can add flavor to anything,” says Laura (left).

SPICY ADDITIONS

Take a Trip to Flavor

Go global (and get creative) with your spice blends. Test out unexpected spice pairings and customized creations based on your favorite dishes. Laura explains, “The notes from spices and herbs are what distinguish one culture’s cuisine from another.”

CLEVER COMBOS

Taste This

Coriander, cumin, paprika, cinnamon and more bring a spice market full of flavor to this Chicken and Chickpea Shawarma. It’s a recipe from our Twisted Beet menu that you’re sure to dip into again and again and again.

GOOD SHAWARMA

Fueling for Schooling

Category: Fall, Healthy Lifestyle, Nutrition News, Parenting, Spring, Winter

Here’s some food for thought: Between stuffing backpacks and hustling students out the door, don’t forget classroom success starts with proper nourishment. A dietitian offers insights to get them off on the right foot, plus three recipes students will love.

Food for Thought

Between stuffing backpacks and hustling students out the door, don’t forget classroom success starts with proper nourishment.

Making the Grade

“We know from research that students who get high grades are more likely to eat breakfast daily, consume veggies and fruit one to two times per day and drink at least one glass of milk per day,” shares Aramark Registered Dietitian Nutritionist Colleen Tweedy (left). Get Colleen’s tips on the four key foods that will help keep students’ positive school year momentum going!

FUEL FOR SCHOOL

Very Berry Breakfast

Add a naturally sweet flair to your morning fare! Packed with antioxidants, berries can serve as an immune system boost and are also a good source of carbohydrates, the brain’s preferred energy source. Try our Strawberry Overnight Chia Oats recipe. Mix fresh strawberries with Greek yogurt, honey, rolled oats and chia seeds. Stick the combo in the fridge before bed and you’re set for the morning!

BERRY BOOSTER

Nothing Fishy Here

Focusing on foods that support brain development should be top-of-mind. Different types of fish, like salmon and tuna, are rich in vitamin D and omega-3 fatty acids, which are important for growth—and, as a regular part of one’s diet, may lead to better focus and concentration during the school day.

THAT’S A WRAP

The Grain-y Greats

Who doesn’t love a tasty snack? Recharge after a learning marathon with our go-to Peanut Butter Power Toast. Combining multigrain bread, peanut butter, bananas and honey creates a sweet-and-salty snack of champions! Almond or sunflower seed butter are great substitutes if allergies are involved.

POWER UP

Ways to Power Up with Plants

Category: All Year, Healthy Lifestyle

How do vegan, vegetarian and other plant-forward diets work for people who engage in intense exercise? A registered dietitian nutritionist examines how following a plant-based or plant-forward eating pattern can help you hit the gym, trail or road.

Plant-Based Power

How do vegan, vegetarian and other plant-forward diets work for people who engage in intense exercise? Aramark registered dietitian nutritionist Amy Anderson examines how following a plant-only or plant-forward eating pattern can help you hit the gym, trail or road.

The Joy of Soy

No animal protein? No problem. When trying to go vegetarian, vegan or plant-forward, you may question if you’re able to get enough protein each day. Amy says soy-based foods, like tofu, edamame and tempeh are the heroes here with high quality, plant-based protein.

PROTEIN PROS

Whole and Ready to Roll

What about before a workout? Set the processed food aside and go with a whole-food-first approach. Plant-forward options like a banana with peanut butter, a handful of nuts or our Strawberry Chia Toast with Greek Yogurt provide the nutrients your body needs to take your workout to the next level.

WORKOUT WONDERS

Eggplant-Forward

Now that you’re nice and hungry, give our Eggplant Meatball Marinara recipe a try. The star of this vegetarian dish is—you guessed it—eggplant! It’s roasted with low sodium soy sauce for depth of flavor and mixed with quinoa, onion, garlic and other ingredients for a deliciously satisfying meat alternative.

GET THE RECIPE

Cooking 101: Whole Grains

Category: Chef Tips, Fall, Recipes, Winter

Warm up and fuel up with these chef tips and recipes for cooking with nourishing whole grains.

Warm Up & Fuel Up

Touchdowns and apple picking, crunchy leaves and comfy sweaters. The arrival of fall and that crispness in the air calls for warming up and fueling up with our favorite foods, like nourishing whole grains. We know they are good for us (the American Heart Association suggests making half our daily grains whole). But how hard are they to prepare? We teamed up with a chef at Quaker to get his thoughts about cooking with oats and other whole grains, along with a few new warm and hearty recipes you have to try.

Flavor, Texture, Fuel

They may take a little more time to prepare, but whole grains are worth it. “Whole grains offer a range of flavors, as well as a palette of colors and textures that can really liven up a meal,” says Andrew Moltz, Executive Research Chef at Quaker. “Refined grains can get lost in a dish.” Find out more about whole grains, get expert cooking tips and delicious recipes on the blog.

WHOLE IN ONE

Souper Simple

Quaker’s ABC Meatball Soup contains just six ingredients. Combine lean ground turkey, oats and a splash of barbeque sauce or ketchup and you’ll have hearty meatballs in no time. Spoiler: The soup part of this recipe is just as effortless—and is one the whole family will love.

EASY AS ABC

A Big Dill

For brunch, lunch or weeknight dinner, these Dilled Salmon Cakes will reel you in. Canned flaked salmon is combined with oats, fresh dill and other ingredients and baked, then topped with a sauce made with yogurt, chopped tomato, cucumbers, onions and more fresh dill.

T-OAT-ALLY DELICIOUS

3 Secrets for Stress Relief

Category: Emotional Wellbeing, Fall, Spring, Winter

Whether you’re getting ready for an exam, preparing for a big work assignment, or just making holiday lists, stress can be a constant. Here are a few ways to help you re-center, recharge and reduce the everyday stressors that can affect your mental, emotional, and physical health.

Say So Long to Stressors

Whether you’re getting ready for midterms, preparing for a big work assignment or just making your lists for the busy week ahead, stress can be a constant. We’re sharing a few ways to help you re-center, recharge and reduce the everyday stressors that can negatively affect your mental, emotional and physical health.

Push for Positive

Go from “I think I can” to “I know I can” in one easy step. In the face of stress, positive thoughts and self-talk can help to reduce mental tension. Remember: Stress becomes less powerful when you change your perspective. To find more ways to reduce stress, we asked the American Heart Association for their expert advice.

DON’T STRESS ABOUT STRESS

Food Affects Mood

Aramark dietitian Susan Zikos reminds us that when we’re mindful about food choices there is a positive effect on our well-being. A good mood makes it easier to take on the day—no matter what stress life throws at us. For ways to fuel body and mind, read more about the food-mood connection.

MOOD-BOOSTERS

Take a Snooze

Experts say seven to eight hours of sleep each day can contribute to lower depression and better focus—and can have a positive impact on stress hormones. It’s important to get enough Z’s every night. Explore how solid sleep can help manage stress.

SLEEP SOLUTIONS

Walking in a Winter (Produce) Wonderland

Category: Healthy Lifestyle, Winter

Spring and summer naturally come to mind when we think of produce at its peak, but many fruits and vegetables hit their stride in the cold winter months. From root vegetables to citrus fruits and everything in between, here are some recipes to celebrate the bounty of winter.

Winter Produce Hits Its Peak

When it comes to the seasons in which fruits and vegetables are readily available, spring and summer naturally come to mind. But many fruits and vegetables hit their peak in the cold winter months. From root vegetables to citrus fruits and everything in between, we’re sharing a few cold weather produce ideas all inspired by Aramark chefs.

Beautiful Beets

Winter fruits and vegetables are nutritious and also offer vibrant colors to any plate. Take one of our favorites: Beets! Their beautiful color and strong nutritional profile (fiber, folate and vitamin C to name a few), provide the base for our crunchy Beet Slaw recipe that has apples and fresh fennel (also readily available during the fall and winter). Get chef tips on cooking beets and other root vegetables.

ROOT FOR WINTER VEGETABLES

Fig Feast

Here’s a fig-tastic holiday baking tip: Dried figs can be pureed and used in place of butter or margarine in dark-colored baked goods, such as brownies, chocolate cookies or cakes. Figs add moisture and sweetness and bump up the tasty treat’s nutrient profile. Not sure how much to use? Check out our blog on healthy baking swaps.

BAKING SWAPS

Select Sprouts

Shredded, steamed, sautéed, stir-fried, roasted, baked, or grilled—you can’t go wrong when it comes to Brussels sprouts! This versatile vegetable can be prepared in many ways, all of which will check the boxes for your side dish needs. Explore how various cooking methods can make winter produce flavors shine.

COOKING TECHNIQUES

Easy Swaps for Healthy Eating

Category: All Year, Chef Tips, Healthy Lifestyle

Healthy lifestyles are built on small, everyday decisions—and many of these choices start in the kitchen. Instead of doing away with favorite recipes, think about giving them a health boost instead with a simple swap or substitution.

Top Swaps

Chef Dish

“Recipe swaps are useful when you want to improve the nutrition profile of a dish, or if you’ve run out of an ingredient,” says Aramark Chef Lisa Lombo. “The results are just as tasty, and they can make a big difference in the long run.” Get her full rundown of cooking swaps and recipes to try on our blog.

RECIPE REPLACEMENTS

Alternate Pasta-bilities

Is pasta a household favorite? Use whole grain versions—or try a different spin altogether. Spiralized vegetables like zucchini, yellow squash or sweet potatoes are all good choices that make your dish even more nutritious. Many are available in your grocery store. Feeling adventurous? Try the Vietnamese Avocado Zoodle Bowl from Love One Today (#partner).

SPIN ME RIGHT ROUND

Egg-ucation

Have no fear; the flavor and muscle-building protein are still here! For every whole egg the recipe calls for, try using two egg whites or 1/4 cup egg substitute. Vegan secret: Mix 1 teaspoon ground flaxseeds (meal) with 2.5 teaspoons water to replace each egg in many baked goods.

BETTER BAKING BACK-UPS

Swap Meat

“You can mix lean ground beef with cooked steel cut oats or add savory vegetables—like chopped mushrooms or spinach,” shares Chef Lisa. Or simply swap ground beef for lean ground turkey, chicken or even bison, a favorite of Chef Lisa’s family. Want to get started? Try our recipe for Turkey-Mushroom-Spinach Meatballs.

GREAT BALLS OF FLAVOR

Getting Saucy: 3 Flavor-Packed Recipes

Category: All Year, Chef Tips, Fall, Recipes, Winter

Whether it’s over a bowl of whole-grain pasta, on top of your favorite baked chicken, or drizzled on roasted veggies, there is a sauce for everything. Here are three chef-tested awesome sauces with a healthier twist.

Awesome Sauces

Whether it’s over a bowl of whole grain pasta, on top of your favorite baked chicken or drizzled on roasted veggies, there is truly a sauce for everything. Versatility and flavor are the name of the saucy game—and our chefs especially love a sauce with a healthier twist. Check out a few of our favorites.

Zhug Sauce

This Middle Eastern hot sauce can do it all! Traditionally served alongside hummus and falafel, its herb, lemon, garlic and spicy pepper blend can perk up a sandwich or baked fish—or toss it with pasta for a spicier take on pesto.

MIDDLE EASTERN INFLUENCED

Romesco Sauce

Grilling season will be here before we know it, and you’re going to want to have this recipe bookmarked. This traditional Spanish sauce is perfect for drizzling on grilled vegetables with its base of almonds, red peppers, balsamic vinegar, Panko bread crumbs and a variety of spices.

SPANISH SPREAD

Ranchero Sauce

Time to take your tastebuds on a flavor trip to the Southwest. With jalapeño, chili powder, green peppers, tomatoes and oregano, Ranchero Sauce shines with eggs (any style!) or smothering a hearty burrito. Or simply toss it with steamed vegetables for an extra burst of flavor.

SOUTHWEST BEST

Expert Tips to Win Over Picky Eaters

Category: All Year, Healthy Lifestyle, Parenting

Picky eaters in your house? A health expert offers proven strategies to help even the fussiest family members start practicing healthy eating habits to last a lifetime.

Expanding Picky Eaters’ Palates

While it’s normal for children to go through “food phases,” it can sometimes make mealtimes a challenge. Actually, when occasional food aversions or preferences get to be the norm, it can escalate to something that can be very frustrating for moms, dads and other caregivers.

To help cope with the many challenges of having a picky eater at your table, we spoke with Dr. Maya Vadiveloo, PhD, RD, Assistant Professor in the Department of Nutrition and Food Sciences at the University of Rhode Island. Here are a few of her tips to help you introduce new foods in healthy, happier ways (check out the full blog for much more about parenting picky eaters).

Tip #1: Be a Role Model

Showing works better than telling. By being a role model for healthy eating behavior and frequently trying new foods yourself, your child will more likely be curious and willing to follow your example. “Kids are not going to do things that you’re not doing yourself,” says Dr. Vadiveloo (pictured). If you expect children to eat veggies with enthusiasm, they’ll have to see you do it first!

SET AN EXAMPLE

Tip #2: Trust Your Child’s Appetite

Take the lead on planning what healthy foods you serve to your family (and when and where your family will eat them). But trust your child can take it from there. “Let your kid decide how much they want to eat,” Dr. Vadiveloo advises. Children tend to stop eating when they’re no longer hungry. Letting them make that decision can help make the mealtime experience more pleasant.

GIVING THE CHOICE

Tip #3: Start with a Winner

Avoid the temptation to prepare separate meals for your child. Instead, with each meal be sure to serve at least one food that you know your picky eater will enjoy (like adding a little new zucchini next to their favorite pasta with marinara!). You’ll be pleasantly surprised how much easier it will be to get a thumbs up on the entire meal.

MIX IT UP

Tea-ing Up the Health Benefits of Tea

Category: All Year, Nutrition News

It is the second most widely consumed beverage in the world after water, but is tea good for us? Get steeped in tea’s health benefits, flavors, and serving tips from the experts.

Tea: The Need-to-Knows

Fun facts: Tea is the second most widely consumed beverage in the world after water, and true tea—white, green or black—comes from the same plant. But is tea good for us? To find out more about tea’s health benefits, flavors and serving tips, we got steeped in the brew’s many facets with help from our partners at Unilever, the parent company of famous tea brands such as Lipton and TAZO.

Is Tea Good for Me?

Have you ever heard of flavonoids? A recent Lipton study found that consuming 200 to 500 milligrams of these antioxidants can help support a healthy heart. “Drinking two to three cups of unsweetened brewed tea per day will get you there,” explains Joy Dubost, PhD, RDN and Head of Nutrition for Unilever North America. Explore other important health benefits on the blog.

HEALTHFUL TEAS

Tea Flavors and Food Pairings

True tea comes from the same plant, camellia sinensis. How leaves are harvested and handled gives them different flavors and colors. Black teas have a stronger flavor that pairs well with cheeses or desserts. More delicate “green teas are lighter in color,” says Rob Wallauer, Corporate Chef for Unilever Food Solutions, and pair “well with more health-conscious items, such as seafood and sushi, grain bowls and light curries.”

PAIRING POSSIBILITIES

Steep Times and Storage

Once the water is brought to a boil, Chef Rob recommends steeping black or green tea between three to four minutes. Oolong tea requires less time but, no matter the type, he says to be sure to review the manufacturer recommendations. Store your tea in a cool, zero-humidity environment to preserve flavor.

BREW BASICS

A Healthier Heart, 3 Ways

Category: All Year, Nutrition News, Winter

From staying active at every age to choosing heart-healthy foods, these tips help shape a heart-healthy lifestyle.

Heart Health Wins

With support from the experts at the American Heart Association, we’re taking a look at simple ways you can shape a heart-healthy lifestyle. From staying active at every age to heart-healthy foods to look out for, these tips will help keep your heart in tip-top shape.

Get Active

For a heart health win at any age—get up, get out and get active! Exercise is definitely worth making time for, according to the American Heart Association. Dr. Suzanne Steinbaum shared that activities such as walking or riding a stationary bike will increase your heart rate and help build a stronger heart.

HEART HEALTH AT ANY AGE

Prioritize Healthy Fats

People often mistakenly think that avoiding fats altogether will improve your health. Research shows that it’s just not true. In fact, diets containing unsaturated fats (the good kind) are associated with heart health. Aramark dietitian Amber Jay shares that foods like avocados, nuts and seeds are full of good fats and contain a host of vitamins and minerals. It’s a win-win!

MORE FACTS ON FATS

Reach for Whole Grains

Here’s the scoop: A diet infused with whole grains can have a positive effect on heart health. Get started with smart swaps. If it’s taco night, pick up some whole wheat tortillas instead of white. In need of a quick snack? Pop up some popcorn (yes, it’s a whole grain!) Small changes can make a big impact.

MORE GRAIN GOODNESS

Good Food, Good Mood

Category: Fall, Nutrition News, Winter

Goodbye, winter blahs—and hello, healthy mindsets! Nutrition experts share a few tips for lifting your mood and nourishing your body as the winter season takes hold.

Goodbye, Winter Blahs

And hello, healthy mindsets! Our nutrition experts share a few tips for lifting your mood and nourishing your body as the cold winter season takes hold.

Protein Power

“When you eat protein, it slows down the absorption of carbohydrates, stabilizing your blood sugar levels,” shares Aramark dietitian Susan Zikos. Diets that prioritize protein can help keep your brain stimulated and keep you fuller longer. “There is a relationship between what you eat and your state of mind,” says Susan. Learn more at the link.

FOOD-MOOD CONNECTION

Hydration Happiness

Did you know that dehydration can mess with your ability to concentrate? Drinking water when you wake up will start your day off on the right foot. Insider tip: Snacks with a higher volume of water (like cucumbers and apples) can also help you reach your daily water intake goal. Get more benefits of staying hydrated.

WATER WINS

Fuel Up

Feeling a little low between meals? “Snacks help keep your energy up and focus on tasks,” says Aramark dietitian Julie Joiner. But there are right—and wrong—ways (and times) to snack. The best snacks balance protein, fiber and healthy fats. “Snacks high in sugar, salt, and saturated fats won’t do you any favors,” says Julie. Try our Apple Yogurt Dippers—and get more snack tips and ideas at the link below.

SMART SNACKING 101

Meal Planning for Busy Families

Category: All Year, Chef Tips, Fall, Healthy Lifestyle, Parenting

Sure, weekdays can be incredibly busy for the whole family. If you want to make your weeknight meals easier, get these tips from a professional chef and father to achieve meal-time success when time is of the essence.

Meal Planning Made Simple(r)

Work, school, after school activities, cooking dinner—weekdays are incredibly busy for the whole family. When it comes to easy weeknight meals, however, planning ahead can make a world of difference. David Murphy, Executive Chef at one of Aramark’s largest school district clients, shares tips on how to achieve meal-time success when time is of the essence.

Make a Plan

Answering simple questions can help you build your weekly menu. What healthy foods do you want to introduce to your family? Which ingredients in the fridge need to be used? What’s in season? To switch it up, get the kids involved in the brainstorming process, Chef David (left) recommends. “It can get everyone excited for the week’s plan.”

MAP IT OUT

Shop Smart

Make a list, bring your list with you (!) and be intentional. “After all, what goes in your grocery cart or farmers’ market bag winds up on your plate at homes,” says Chef David. With every purchase, make sure it’s something you need to replace or have a plan for in the coming days. And, if your children are older, divide and conquer the list.

STICK TO IT

Get Everyone Involved (Especially Kids)

Don’t do all the work yourself. Ask each family member to pick one main course each week. That could be an old favorite, or something new they want to try. “Use this time to talk to your children about following a balanced diet,” says Chef David. Including the whole family can teach important cooking skills your children will need to lead a healthier life.

BETTER TOGETHER

Go Fish: 3 Seafood Recipes

Category: All Year, Chef Tips, Fall, Recipes, Spring, Summer, Winter

Fish and other seafood are among the healthiest foods on the planet, in part because they can be a rich source of heart-healthy omega-3 fatty acids. Here are three delicious recipes to get you hooked on seafood.

Seafood + Heart Health

We’re continuing to celebrate the powerhouse protein for heart health: Seafood! Fish and other seafood are among the healthiest foods on the planet, in part because they can be a rich source of heart-healthy omega-3 fatty acids.

The American Heart Association recommends eating at least two 3.5-ounce servings of fish—particularly fatty fish—per week. Not sure what to cook? Here are three delicious recipes to get you hooked on seafood.

Dilled Salmon Cakes

For brunch, lunch or weeknight dinner, these Dilled Salmon Cakes from our partners at Quaker® will reel you in. A good source of omega-3’s, canned flaked salmon is combined with whole-grain oats and fresh dill then baked and topped with a yogurt-tomato-cucumber-dill sauce the whole family will love.

SALMON’S A BIG DILL

Grilled Lime Chili Cod

Q: How cod this recipe get any simpler? A: It can’t! Coat pieces of cod or any other mild white fish in fresh lime juice, chili powder and ground coriander, then cook in a hot grill or sauté pan. Serve it with your favorite sides—or use it as the base for our fish tacos recipe below. It’s swimming in lean protein, B vitamins and other essential nutrients.

GRILLED GOODNESS

Fish Tacos

Tasty fish, crunchy cabbage, zesty salsa and a little crumbled queso fresco (a Mexican fresh cheese) come together in everyone’s favorite dinner—tacos! Use prepared pico de gallo or whip up your own using diced fresh tomatoes, onions, jalapeños, cilantro, garlic, lime juice and a pinch of salt.

TACO-BOUT FRESH

Better Breakfasts for Better Days

Category: All Year, Healthy Lifestyle, Nutrition News, Parenting

Did you know that school students who eat a healthy breakfast score higher on standardized tests, pay better attention in class, and remember more? The School Nutrition Association offers ways to help kids succeed inside and outside of the classroom.

Start the Day Strong

We’re diving deep into the importance of the first meal of the day with Gay Anderson, School Nutrition Specialist and President of the School Nutrition Association. Gay details what a healthy breakfast should look like, how it can help your child succeed in and outside of the classroom and ways to encourage them to enjoy their first meal of the day.

What Is a Healthy Breakfast?

“A breakfast with the right combination of carbohydrates, protein and healthy fats will help your children reap the most benefit and feel full for hours. This is true of any meal, but extra-important in the morning,” says Gay. Whole grains, fruits and vegetables, dairy and protein—choose at least three of the food groups and your student will be set!
KEEP IT BALANCED

What Are the Benefits of Breakfast?

Sending them off with a full stomach has many benefits. In addition to giving them a head start on their daily nutrition needs, Gay reminds us, “eating breakfast can make a significant difference in math, reading and standardized test scores.” It can also boost moods, leaving students feeling less restless and more focused during longer lectures.

START SMART

How Can I Encourage Students to Eat?

Be flexible about options and think routine, not perfection—tips that have been key to School Nutrition Association programs (and can easily be applied at home!) Breakfast doesn’t have to be a bowl of cereal or scrambled eggs. What about breakfast pizza or overnight oats to-go? Eating breakfast at school is a healthy, convenient and affordable choice when time is limited.

FUN AND FLEXIBLE

Get Moving More at Home

Category: All Year, Healthy Lifestyle, Parenting, Winter

Staying home doesn’t have to mean staying idle. The American Heart Association put together some great ideas to keep you and your family moving anytime, anywhere.

Make Your Backyard Barbeque Sizzle

Category: Chef Tips, Recipes, Summer

Calling all grill masters! If your backyard BBQ menu has gone a little cold, these three recipes are sure to put the sizzle back in your next cookout.

Time to Grill!

Backyard BBQ season is sure to lift our spirits. Take time to celebrate and show off your new chef skills with these healthier spins on grilled favorites. We bet that they might just stay on your menu all summer (and maybe all year) long!

Grilled Pineapple Salsa

There’s nothing routine about this sweet and savory salsa. Simply core, slice and throw pineapple on the grill until lightly browned. Dice up peppers and green onions, add some brown sugar and toss together with a splash of fresh lime juice. Then top on your grilled pineapple for a flavorful finale.

SCRUMPTIOUS SALSA

Sweet Potato Poblano Salad

Say goodbye to regular potatoes and hello to sweet ones in our take on a standard potato salad. As beautiful as it is delicious, this side dish mixes bold flavors and bold colors thanks to poblano chili peppers, green onions, celery and more. What’s not to love?

SWEET SIDE

Plant-Forward Burgers

Aramark chefs are doing it and so can you! Consider making the flip to these plant-forward burgers. Packed with protein—and full of flavor and texture—our expert-approved recipes offer nutritious ways to get creative on the grill.

GRILLED GOODNESS

Diabetes 101: Ask the Expert

Category: All Year, Nutrition News

About 30 million Americans currently live with and manage diabetes. A Registered Dietitian Nutritionist who specializes in diabetes explains Type 2 diabetes and offers steps to help with prevention.

Diabetes 101

Good nutrition is one of the most important steps we can take towards bettering overall health. It’s especially impactful for the 30 million Americans currently living with and managing diabetes. Joanne DeRobertis, Aramark Registered Dietitian Nutritionist, who specializes in diabetes, explains what type 2 diabetes is and offers steps to help with prevention.

What Is Type 2 Diabetes?

It all comes down to how our bodies produce and process insulin. Joanne notes that “type 2 diabetes happens when your body either cannot produce enough insulin or just doesn’t respond to insulin the way it should.”

DIABETES DE-BRIEF

What Does Prevention Look Like?

Joanne emphasizes that type 2 diabetes can often be prevented or delayed with positive lifestyle choices. While no one food can prevent diabetes, following an overall healthy diet can help your body function properly. Also be mindful of staying active and, if you smoke, try to stop. Joanne reminds us that quitting is one of the best things you can do for your overall health.

MORE LIFESTYLE TIPS

What Else Is Important?

Remember, everyone’s health history and nutritional needs are different. Your doctor or registered dietitian can provide advice and set a plan that fits your needs. If you’re looking for additional information, the American Heart Association and American Diabetes Association have a wealth of knowledge. Visit their collaborative website for a variety of tools and resources.

KNOW DIABETES BY HEART

Tips for a Small (but Mighty) Kitchen

Category: All Year, Healthy Lifestyle

Small Kitchen? No Problem! A chef and dietitian offer real-life solutions for some of your small kitchen woes.

Small Kitchen? No Problem!

From the pots and the pans to the appliances and all the groceries in between, is your kitchen starting to feel a little … cramped? Aramark Registered Dietitian Nutritionist Lauren Cohen and Culinary Development Chef Bill Allen (pictured below) are here to help with real-life solutions for small kitchen woes.

Think Vertical

What’s one universal truth about organizing? You can gain more space by looking up! “People tend to sprawl their possessions horizontally instead of working vertically,” says Chef Bill, “but there’s a good chance they already have the right tools to do so at home.” Try turning each shelf into two by using metal risers or storing fruit in tiered hanging baskets.

STORE SMART

Uncover Hidden Spaces

And stick to them–literally. Consider placing strong, double-sided magnets (strips or singles will do) on the fridge to store a row of homemade spices or rings of measuring spoons near your prep space. You’ll have more precious counter and shelf space in no time! Just remember to choose what’s best and safest for your family.

STICK TO IT

Re-evalute Your Reusables

Make sorting the name of the game and organize your reusable storage containers the smart way. To get started, focus on grouping containers by material (glass or plastic) and shape. Check that they all have lids and, if you have them on hand, use drawer dividers for added order. Pro tip: Revisit your stash every six months to maintain the neatness.

REVISIT AND REFRESH

Grab the Herbs for These Chef-Approved Recipes

Category: All Year, Chef Tips, Fall, Recipes, Spring, Summer, Winter

Want a sure-fire way to add major flavor to any dish? Herbs! Whether fresh or dried, herbs can help elevate your plate—and are one delicious way to shake the salt habit.

Elevate Your Plate with Herbs

When it comes to adding flavor to your plate, most of us are quick to reach for the salt shaker. While salt is OK in moderation, most of us get way too much. But the good news is that there’s another way to bring out the best in your recipes: Herbs! Aramark Chef and Registered Dietitian Laura Quinn has suggestions for keeping your sodium intake in check while creating deliciously seasoned meals.

Don’t Get Salty

Too much salt has negative effects on our health. But herbs and spices are a win-win. Most are calorie-free as well as sodium-free, which means you can use as much or as little as you’d like. When you add flavor with herbs and spices, “you’ll naturally use less salt as a result,” says Laura. “Over time, your taste buds may even change and you’ll come to prefer less salt.”

HERBAL SWAP

Loaded Fish Tacos

Adding a mixture of herbs to classic recipes can up the flavor, so don’t be afraid to get into your cabinet and start searching! For a healthier twist on taco night, try these Loaded Fish Tacos. Combine parsley, thyme, olive oil and lemon juice for a balanced, herb-forward marinade for the baked fish. Dress the finished tacos with shredded lettuce, salsa, and our herbaceous cilantro-lime crema.

GET THE RECIPE

Spinach Lentil Fritters

For centuries, people have used herbs and spices to completely transform pantry staples, such as legumes. With a mix of cilantro, curry and garlic cloves, our Spinach Lentil Fritters give lentils a fragrant makeover that’s a perfect appetizer, pita stuffing or salad topper. They’re even better with our spicy Sriracha dressing.

GET THE RECIPE

3 Tips for Safe Eating

Category: All Year, Fall, Healthy Lifestyle, Spring, Summer, Winter

Food safety is always in good taste. Culinary experts offer tried-and-true tips to keep meals as fresh—and safe—as can be.

Every Season Is Safety Season

Spring, Summer, Fall, Winter-food safety is in season all year long. We huddled with our culinary experts to share tried-and-true tips to shine a light on Food Safety. From produce washing to freezer storing, learn how to keep your meals as fresh and safe as can be.

Rinse and Repeat

So fresh and so clean! Although you may be eager to get cooking with your fresh produce, be sure to take the time to wash your bounty. Rinsing with cold water helps remove dirt and germs. But remember: Meat and poultry do not need a bath. Spare your kitchen sink from the raw juices that can cause cross-contamination. Just make sure to cook meats to proper temperature (see below).

WASHING WONDERS

Grill Master T

The ‘T’ is for thermometer, the most important tool in cooking. Once you know the temperature your food needs to reach, test its progress with a thermometer before considering it done—on the grill or in the kitchen. Take a second look at the safe minimum cooking temperatures of common foods if you have any doubt.

HEATING UP

Hero Below Zero

Do you ever have a craving for strawberries in the winter? Fear not! Your freezer has you covered. Save your favorite warm weather produce by sealing it in freezer-safe containers. Be sure to label them with the date and store them in the deep chill so you’re all set for the next meal.

FRIGID FEASTS

3 Must-Try Snacks for Movie Night

Category: All Year, Chef Tips, Parenting, Recipes

Set the scene for movie night with these snack ideas that will keep your health goals on track and the whole family happy.

Scenes of Smart Snacking

Healthy movie snacks? We’ve got some ideas! We’re redefining what a movie snack can be with a lineup of recipes that will keep your health goals on track and the whole family happy. Keep these tasty bites in mind for your next home movie night.

Crispy Spiced Chickpeas

These savory, fiber-rich morsels will add a handful of crunch to your movie snack spread! This recipe calls for a dusting of black pepper, coriander, cumin, paprika and cinnamon. Once generously coated in the spices, pop them into a hot oven for about 40 minutes, let cool and enjoy.

CRUNCHY CRAVINGS

Nestle’s Buffalo Cauliflower Dip

Is a creamy dip more your speed? This snack starts with a base of blended, riced cauliflower but the garlic, parsley and – most importantly – the hot sauce pack a punch of flavor. This will quickly become your new favorite go-to.

SPICY SNACK

Kellogg’s Veggie Nachos

From the movie theater concession stand, to your snack plate at home, this twist on a cinema classic will be the star of the show. From our partners at Kellogg’s, these vegetarian nachos include fresh diced tomato, chili beans, shredded mozzarella, unsalted tortilla chips and Morningstar Farms® sausage-style crumbles. For added flavor, a pinch of cilantro or a spoonful of your favorite salsa pair well with this dish.

PLANT-FORWARD PICKS

Say Yes to Popsicles, Even for Breakfast!

Category: Chef Tips, Recipes, Summer

Popsicles are a warm-weather winner for a reason. But here’s an idea that may seem a little revolutionary. With the right healthy ingredients, popsicles can make a nutritious breakfast, quick afternoon snack, or dessert! These three chef-approved recipes are creamy, fresh, fruity, and guaranteed to be your new favorite frozen treats.

Sweet Summertime Treats

Popsicles are a warm-weather winner for a reason. Cold, colorful and sweet, they’re a long-time family favorite. Now our chefs weigh in with what may seem a little revolutionary. Try one for breakfast—or any time of day. With the right healthy popsicle recipe, this traditional summer treat can be a nutritious go-to breakfast, quick afternoon snack or break anytime. These expert-approved recipes are creamy, fresh, fruity, and guaranteed to be a family favorite.

Breakfast Blend

Chances are, the two ingredients for this recipe are already on your breakfast table. Mix low-fat vanilla yogurt with orange juice, pour in molds and freeze up this morning treat. As the cold, sweet creaminess shines through, your family will hardly realize this is a healthy choice that helps meet protein, calcium, and vitamin C needs. It’s an idea from one of our favorite grandmothers.

HEALTHY EATING RUNS IN THE FAMILY

Berry Confetti

Get a taste of summer berry season with this easy-to-make popsicle! Stir together two cups of Greek yogurt and one cup of strawberries, raspberries or blueberries. Spoon the mixture into ice-pop molds or paper cups, covering with foil. Freeze with wooden sticks and they will be ready to enjoy for up to a month.

BERRY DELICIOUS

Coconut Cream Pie

Take your staycation up a notch with these tropical, nutty, and slightly sweet pops that will make any deck feel like a pool-side cabana. Start with our smoothie recipe that includes vanilla almond milk, banana, and coconut cream, pour the mixture into popsicle molds, and pop them in the freezer for an hour or so and you’re all set!

COCONUT CHILLIN’

3 Ways to Add Plant-Forward Flair to Your Next Meal

Category: All Year, Chef Tips, Spring, Summer

Whether you’re getting ready for meatless Mondays, or just want to try something a little different for dinner, here are three plant-forward recipes to get you inspired for meal-time. From a warm and hearty start to a sweet ending, here are three plant-forward recipes to inspire you from a hearty start and filling entrée to a sweet ending.

Adding Plant-Forward Flair

Sometimes you just need to try something new for dinner. We get it — and we’ve got you covered. From a warm and hearty start to a sweet ending, here are three plant-forward recipes for meal-time inspiration.

Vegetable Soup with Brown Rice

This is not just any garden-variety soup. Hearty and homemade, this recipe includes everything from yellow onions and cabbage to carrots, corn, and green beans. With whole-grain brown rice and an herbed vegetable broth, this dish will make any cold day feel warmer.

VERY VEGGIE

Roasted Asparagus & Mushroom Polenta Bowl

If you have cornmeal in your pantry, it’s easy to build a hearty polenta base for nearly any meal. Our partners at Quaker topped this bowl with roasted asparagus and button mushrooms, and added a drizzle of spicy Chipotle Yogurt Sauce – a great combo! Top yours with the cooked vegetables and protein (optional) of your choice.

BOWLED OVER

Gingerbread Cake with Light Cream Cheese Frosting

If you’re looking for the perfect treat to satisfy an after-dinner sweet tooth, try this spin on a dessert classic from our partners at Kraft. As a healthier hack, the gingerbread cake base is made with whole-wheat flour and sweetened with natural applesauce. There’s a sprinkle of cinnamon in the frosting for a little extra spice.

TREAT YOURSELF

Power Up with Pulses

Category: All Year, Fall, Nutrition News, Recipes, Winter

They are nutritional powerhouses. They make soups and stews hearty and satisfying. They are easy to prepare, incredibly versatile and 100% plant-based. Learn more about the benefits of cooking with hearty, wholesome, delicious pulses.

Hearty, Wholesome, Delicious

They are nutritional powerhouses. They make soups and stews hearty and satisfying. They are easy to prepare, incredibly versatile and 100% plant-based. We’re talking about pulses!

To tell us more about this tiny but wonderful little ingredient that packs a big nutritional punch, we caught up with Becky Garrison, a Registered Dietitian Nutritionist with USA Pulses—a non-profit organization that works with growers, processors, and sellers of dried peas, lentils, beans and chickpeas—to learn about the world of pulses and how they feed our potential.

Nourishing Benefits

Pulses may be tiny, but their resume is impressive! Becky (pictured) tells us that they deliver high levels of potassium, magnesium, zinc, B vitamins and iron. Another pulse plus: Fiber! A half-cup of pulses has four times the fiber of a half-cup of brown rice. Find out more on the blog.

POWERFUL PULSES

Split Pea Avocado Mash Tostadas

Pulses are the star of so many recipes. Did you know pulses can be swapped for meat ingredients in many dishes? This tostada recipe from our partner USA Pulses is the perfect place to start with a hearty mix of mashed split peas, and avocados. Becky likes to go half-and-half with mashed lentils and ground meat. Make them your own!

TASTY TOSTADAS

Lentil Salsa

Looking to dive into more recipes using pulses? Hummus, bean, and lentil dips are all worthy destinations for sliced vegetables and whole-grain crackers. This lentil salsa delivers a fresh blend combining traditional salsa ingredients—from tomato to jalapeño—with a unique lentil base. In just a few minutes, you get a flavorful dip that packs a nutritional punch.

FRESH SNACK

Simple Skillets: 3 Recipes for a Busy Life

Category: All Year, Chef Tips, Fall, Recipes, Winter

Skillet Chicken Tacos
There’s nothing hard about making soft tacos, especially when you only need one pan! In a cast iron or nonstick skillet, combine and cook Tyson’s Boneless Skinless Chicken Thighs with your favorite taco seasonings. Garnish with a healthy spoonful of refried beans, a cheese of your choice and dinner is served.
ONE-PAN POULTRY.

Skillet Creations

Cooking with cast iron skillets—and other types of durable, nonstick pans—continues to be a popular culinary trend. Since these trusty pans are known for cooking food to perfection, we’re sharing three of our chefs’ and partners’ favorite recipes to help make mealtime easy.

Garden Vegetable Pasta Skillet

This single-skillet meal from our partners at McCormick is sure to bring you plant-forward bliss. Outside of the rigatoni base, this pasta dish blends a variety of colorful veggies and McCormick spices to infuse flavor.

PRODUCE POWER

Portobello and Brussels Sprouts Saute

If you’re looking for something simple and sprout-y, we’ve got you covered. The dynamic duo of fresh Brussels sprouts and portobello mushrooms gets served over Harissa-spiced barley to create a pretty plant-forward pleaser.

SAVORY SAUTE

Skillet Chicken Tacos

There’s nothing hard about making soft tacos, especially when you only need one pan! In a cast iron or nonstick skillet, combine and cook Tyson’s Boneless Skinless Chicken Thighs with your favorite taco seasonings. Garnish with a healthy spoonful of refried beans, a cheese of your choice and dinner is served.

ONE-PAN POULTRY

Digestive Health: Improve Your Health from the Inside Out

Category: All Year, Nutrition News

There are many ways you can keep your insides happy to improve your overall health. A dietitian nutritionist offers ways to go with your gut to improve your digestive health.

Go With Your Gut

How is your digestive health? Many of us don’t think about food once we’re done with the fun part—eating it! But the power of good nutrition happens inside your body and there are many things that you can do to keep your insides happy. We chatted with Ethan Baldridge, a Registered Dietitian Nutritionist with Aramark Healthcare, to learn how to improve our digestive health. Ethan shared eight expert tips, including the following:

Drink More Water

Aim for 11 to 15 cups of water each day to keep things moving through your digestive tract. When you are dehydrated, water is drawn from your intestines to serve the rest of your body, which can lead to an uncomfortable ‘slow down’ in the digestive process. “This is why you want to increase your daily H20 intake along with your fiber intake,” Ethan shares.

HEALTHY HYDRATION

Focus on Fiber

Fiber feeds the healthy gut bacteria that help with digestion while keeping you feeling full between meals. Ethan and other experts recommend getting 25 to 40 grams of fiber a day, though this varies from person to person. Enjoy fiber-filled foods like fruits, vegetables, whole grains, legumes, and pulses (use the Mediterranean diet for inspiration!)

DIGESTIVE DOs

Chill Out

“Many of the acute gastrointestinal symptoms Americans struggle with result from stress,” says Ethan (pictured). So, what is the connection? Stress reduces the blood flow to your intestines. Normal, everyday, minor stress is not a problem for most but too much lingering stress can interrupt the digestive process.

REGULAR REST

Why You Need a Kitchen Herb Garden

Category: Healthy Lifestyle, Spring, Summer

Want to grow flavor, health, and beauty in your own home? Try an herb garden! A windowsill or countertop garden is fresh cooking at its finest. Get ideas to get you started.

Cultivate Your Health

Adding fresh herbs to your meals has its benefits. We’re taking a look at a few ways planting a kitchen herb garden can enhance your health, on and off the plate.

Fresh Ingredients

A windowsill or countertop garden is fresh cooking at its finest! So many of your favorite dishes benefit from having your favorite herbs on hand. And your indoor herb garden will help you to cook fresh and healthy all season long.

GROW GOODNESS

Less Salt

While it’s okay to sprinkle on the salt here and there, you can keep your overall sodium intake in check by leaning on the vibrant taste of fresh herbs. Aramark Chef and Dietitian Laura Quinn shares her perspective: “Think of it as expanding your culinary range in the kitchen. You’ll naturally use less salt. Over time, your taste buds may change and you’ll come to prefer less salt.”

HEALTHIER FLAVOR

Natural Beauty

Decorative and practical, these gardens can add a touch of beauty to any space! If you’re looking to fill shelves in your kitchen, display the attractive kitchen items—like serving dishes alongside your potted herbs—and save other kitchen tools for your drawers and cabinets.

GREEN THUMBS UP

3 Ways to Fight Food Waste at Home

Category: All Year, Healthy Lifestyle, Spring

Food waste is a far-reaching, global problem. However, there are simple, economical, environmentally friendly, and socially responsible practices you can bring to your own kitchen to help reduce waste at home. A sustainability expert shows you how.

Tackling Food Waste

Up to 35% of America’s food goes unsold or unused every year. While the issue of food waste is far-reaching, the good news is that there are economic, environmentally friendly, and socially responsible practices that you can bring to your own kitchen to help wipe out waste.

We spoke with Kelly McCourt, Enterprise Sustainability Manager, who works with the food waste reduction pros—our chefs and food production managers—who are discovering new waste reduction strategies and preventing millions of pounds of food waste each year. Give these tips below a try.

Map Out Your Meals

When you open the fridge, how often do you find yourself throwing out moldy vegetables and stale takeout? By planning your meals—and only buying the groceries you know you’ll need—you’ll save time and money while shrinking your family’s overall impact.

MAKE A PLAN

Food Label Surprises

Sell By. Best If Used Before. Use By. Freeze By. If you don’t understand the distinctions between date messages on labels, it can be easy to throw away groceries prematurely. Many are surprised to learn that these dates usually indicate peak quality but not necessarily safety limits, says Kelly (pictured). As long as you don’t see any signs of spoilage, your food is likely just fine to eat.

MAKE IT LAST

Scraps Into Soil

Did you know that anything that was once living is probably compostable? Composting is a win-win: it breaks down food waste into soil that can be used in a lawn or garden. You can create a home composting system indoors or outdoors and set a great example of environmental responsibility for your household and community.

MAKE A CHANGE

3 Ways to Up Your Cooking Game

Category: All Year, Chef Tips

Whether you’re just starting to cook, or are looking to improve your skills, here are some chef-tested ways to set you up for culinary success.

Cooking Skills to Learn

Whether you’re living away from home and starting to cook meals for the first time or just looking to improve your cooking skills, follow along as our chefs and partners share three kitchen basics that can help set you up for culinary success.

Knife Know-How

Learn how to slice and dice it! Start by familiarizing yourself with how to choose the right knife to get the job done. Knowing how to properly cut veggies, fruits, and herbs—with the correct tool—will make it that much easier to prepare healthy meals.

EXPERT TIPS

Flavor With Benefits

Getting to know the vast array of cooking oils can make a big difference in your kitchen game. Jacob Schaller, a food scientist at Cargill, says to “choose your oil based on how you’re going to use it, your personal nutrition goals, and your taste preference.” Before you start, identify the flavor profile of your dish— like for spicy, use canola oil, and for sweet, try olive or corn oil.

GOLDEN SECRETS

Seasoned to Perfection

Are you on the lookout for new ways to boost flavor? Blending your own spices is great place to start. Include what you like and ditch the flavors you don’t. As an added benefit, you will always know how fresh your blend is when you make it by hand. And remember—don’t be afraid to get creative!

SPICY SITUATION

Healthy Birthday Treats that Take the Cake

Category: All Year, Chef Tips, Parenting, Recipes

Birthdays only come once a year so it’s important to make them special. If you want to make treats that are a little healthier, these traditional cake alternatives will create a next-level celebration.

Treats with a Twist

Birthdays—they only come once a year, so we always want to make them special! We’re sharing a few chef favorites for healthier alternatives to a traditional cake that will help take your birthday (and other celebrations) to a new level.

Luscious Layers

Take the layered approach for this dessert, serving them in individual portions! With your favorite fruit and yogurt, add layers of healthy breakfast cereal, crushed graham crackers, angel food cake cubes or even animal crackers for a special sweet treat. Added bonus: Layered cups can hold a birthday candle or two!

HERE’S A CUTE CUP

Small But Mighty

Not ready to give up cake altogether? Go mini! Bake your favorite cake batter in mini muffin tins or mugs and go light on the frosting to keep portions in check. If you need ideas, try our 5-minute Mug Cake. The cake base calls for honey which adds a hint of sweetness.

MINI BITES

Stick with the Fun

Frozen fruitsicles, no-bake energy bites and cake-pops, oh my! Think of festive ways to decorate sweet kabobs or add new twists to make them special (pretzel stick skewers, anyone?) If you’re feeling extra creative, fruit “bouquets” are another way to go.

HERE’S A HANDY SWEET

3 Tasty Toasts to Try

Category: All Year, Chef Tips, Recipes

Toast doesn’t have to be eaten just at breakfast. And there’s no rule that says jam is the only way to jazz it up! These tasty, healthy, creative recipes are sure to turn bread on its head any time of the day.

Toasting Up Your Day

Toast has long been a popular breakfast and snack option—but who says we can’t get creative every now and then? We’re sharing a few of our favorite ways to jazz up this crunchy classic.

Caprese Avocado Toast

Close your eyes, take a bite and you’ll magically be transported to a charming, seaside Italian town. Decorated with fresh mozzarella, tomato, arugula and an avocado-basil spread, this toast leans into a well-loved traditional flavor, making it the perfect summer small plate.

FRESH BITES

Spicy Avocado Egg Toast

A spicy lemon-Sriracha drizzle? On avocado toast? Say no more. Spread fresh seasoned avocado onto your favorite whole wheat toast, and top with a fried egg glazed with chili sauce and a handful of spices.

SPICY SNACK

Middle Eastern Chickpea Toast

You’ll love this mix of salad and toast! Our Middle Eastern Chickpea Toast has a unique flair. It’s spread with hummus and topped with fresh tomato, cucumber and herbs tossed in red wine vinegar and olive oil. Below the salad bed is a generous amount of harissa that sneaks in a spicy kick. Crunchy chickpeas add to the experience.

GLOBAL GOODNESS

Feeling Stressed? 10 Tips to Take the Pressure Off

Category: All Year, Emotional Wellbeing, Fall, Spring, Summer, Winter

Sometimes stress motivates people to perform—and sometimes it overwhelms them, leading to harmful physical and emotional issues. Learn proven ways from a medical expert to take the pressure off and manage your reactions and stress in high-pressure situations.

Take the Pressure Off

Your air conditioner breaks on a sweltering day or someone cuts you off on the interstate. We’ve all been there, and it’s all too easy to let these situations get the best of us. We spoke with Dr. Glenn Levine, an expert with the American Heart Association (AHA), to learn a few practical tips for tackling high-pressure situations.

Notice Stress in the Early Stages

As you encounter a stressful situation, you may sense your muscles tensing, your heart pounding, and your palms sweating. Becoming aware of this physical response is key to coping with stress. “It’s easier to deal with stress when it is starting to build, than when you become overwhelmed,” says Dr. Levine (pictured).

BE MINDFUL

Try Refocusing

Dr. Levine recommends focusing your mind on something besides the stress, anger, or frustration that you are feeling. Turn on your favorite song or cuddle up with your pet. Just beware endless distractions, a.k.a. procrastination, which can only compound your stress.

FIND A DISTRACTION

Understand You Have a Choice

Some research indicates that a person or event itself doesn’t cause stress—instead, it’s our reaction to that event. Dr. Levine points out that we can allow the situation to cause us stress, or we can choose not to. That knowledge alone can be empowering in helping change our perspective.

REACT DIFFERENTLY

3 Ways to Build a Healthy Summer Exercise Routine

Category: Healthy Lifestyle, Summer

Warmer weather means more time outside. It also means the high temps can put a crimp in our exercise routines. Here are some expert-approved ways to build and maintain healthy exercise habits through the summer months.

Establishing Exercise Habits

Summer is here and we’re all ready to get outside more! We’re diving into a few expert-approved ways to build healthy exercise habits through the warmer months.

Plan for It

Working out at the same time each day or establishing a regular schedule makes it easier to turn your best intentions into reality. The most important thing is setting yourself up for success. If you’re not a morning person, don’t plan on getting up for a run before the sun rises. Run in late afternoon or early evening. As a bonus, the evening hours are often cooler, so you won’t have to worry about the scorching mid-day sun.

SET SCHEDULE

Fuel Your Body

Whether you’re doing a quick 30-minute workout or in it for the long haul, make sure you’re properly fueled before you start. The timing of your workout can really influence your pre-exercise nutrition needs. As a tip: All pre-workout meals should be complete with carbs, protein, and healthy fats.

SUBSTANTIAL SUSTENANCE

Do What You Love

You don’t have to limit yourself to thinking only “exercise” counts towards your fitness goals! Enjoy the things you do every day that keep you moving. Find your strength and balance in the ocean waves or beat the heat swimming in the pool. And have fun! Figure out what summertime activities you enjoy (scheduled workout or not) and do more of them.

GET MOVING

Bold Flavor: 3 Mouthwatering Recipes Featuring Herbs and Spices

Category: All Year, Chef Tips

Want one secret to adding health AND flavor? Herbs and spices deliver a punch of flavor without too much extra salt. Get three great recipes to spice up your life.

Herbs, Spice and Everything Nice

We’re continuing the conversation from our Hold the Salt, Keep the Flavor blog and sharing a few recipes that will add a boost of flavor with go-to herbs and spices.

Spicy Black Bean Cakes

No boring burgers here! This plant-forward patty contains a robust array of Latin American flavors. Combining classics like cumin and cilantro with showstopping dark chili and ground ancho chili pepper, our Spicy Black Bean Cakes will become your new favorite veggie burger.

PERFECT PATTY

Thai Peanut Noodle Salad

A salad with noodles? Sign us up. This unique spin on a traditional Thai meal combines several flavors that make this a tasty (and incredibly easy!) meal option. The star of the dish is the honey peanut dressing with a pinch of dark chili powder, which adds an extra punch of flavor.

SPICY SALAD

Grilled Coconut Shrimp

Our partners at Chobani sure know how to make the perfect grilled shrimp. The marinade is made of a coconut-blended Greek yogurt with a mix of herbs and spices like ginger, cilantro, and cumin. This tasty combination gives this seafood favorite an extra lift before hitting the grill.

BETTER BBQ

Tips to Stay Safer as Temps Heat Up

Category: Healthy Lifestyle, Summer

From the beach to the barbeque and everywhere in between, summer is full of fun outdoor activities. However, there can also be risks. Make the most of your fun in the sun with these top tips from safety experts.

Staying Safe All Summer Long

From the beach to the barbeque and everywhere in between, this summer is bound to be full of exciting outdoor activities. To learn how we can all be safe during our fun in the sun, we spoke with Aramark safety experts Patrick Davey, Frank Chapa, and Greg LaRosa.

Start with Hydration

Since we can lose bodily fluids through sweat quickly, you should start hydrating one to two hours before any outdoor activity (the combo of heat and humidity makes this even more important!) No matter your drink of preference, one thing is for sure: “Don’t wait until you’re thirsty. By that point, you’re already dehydrated,” Frank shares.

BE PREPARED

Here Comes the Sun

If you anticipate spending more than a few minutes in the sun, protect yourself from intense levels of exposure to UVA and UVB rays. Regularly applying sunscreen with an SPF of 15 or higher can help you enjoy the outdoors and reduce your chances of sunburn.

DON’T SWEAT IT

Supervise, Supervise, Supervise

While the “how” is dependent on how old your children are, the “why” is clear: They are much safer playing outside with you. The younger ones may need to be watched constantly, especially when they’re near water, and the older kids could just have to check in every hour or travel in groups of friends. Every moment counts!

SAFE AND SOUND

3 Time-Saving Hacks to Make Kitchen Prep a Breeze

Category: Chef Tips, Summer

The less time spent in the kitchen means the more time can be spent eating and enjoying life with friends and family. Get quick tips from professional chefs to reduce your prep time and hassle—and increase your fun.

Simple Summer Tricks

Summer is a time when many of us want to spend less time in the hot kitchen, and more time enjoying life with friends. Below are a few of our chefs’ quick tips to reduce your prep time and hassle—and increase your fun—during the hottest days of the year.

Slice and Ice

Don’t settle for the same old summer drinks! Our favorite way to fancify your beverages? Cut fresh watermelon into chunks, line them on wax paper and freeze. Watermelon is about 90% water, so you can use it to replace ice cubes in lemonade, iced tea, or sparkling water for a colorful and flavorful twist. And, because they’re already in your freezer, it’s a tasteful, no-hassle upgrade.

FILL UP WITH FRUIT

No Oven Required

Whether you’re hosting last-minute, or just looking for a quick pick-me-up dessert, our partner USA Pulses’ 5-minute mug cake is sure to please. Blend chickpeas with honey, almond milk, and vanilla—then add flour, baking powder, and cocoa. Pour in a mug and microwave for 2-3 minutes. The leftover liquid from the chickpeas (aquafaba) can be used in other recipes like vegan mayo.

DESSERT IN A DASH

Pre-Chill

If just the idea of cutting onions makes your eyes water, try sticking them in the fridge first. Pre-chilling onions will release fewer of the irritants that make your eyes water. It’s a good idea any time of year, but especially when it’s hot in your kitchen.

CUT SMART

3 Recipes Featuring Tasty Turmeric

Category: All Year, Chef Tips, Fall, Recipes, Winter

Turmeric is having a moment these days, and for good reason! Studies have found turmeric, which contains curcumin, can provide beneficial effects on overall heart health. What’s more, a little of this golden-hued spice provides an earthy flavor, citrusy aroma, and vibrant color that makes meals come alive. Here are three chef-tested recipes to invite some turmeric into your kitchen and life.

How to Cook with Trendy Turmeric

This spice seems to be everywhere these days, and for a good reason. Studies have found beneficial effects on overall heart health and, when cooking with this golden-hued spice, a little goes a long way! The earthy flavor, citrusy aroma and vibrant color of turmeric makes meals come alive. Add this versatile spice to everything from roasted veggies and eggs to chicken and rice dishes. Bring turmeric into your kitchen with these three chef-loved recipes!

Chicken & Tomato Balti

Balti is a dish that can be traced to Pakistan and Northern India. In our recipe, chicken and tomatoes get cooked with garlic, onion, masala, and (of course!) turmeric. Combining turmeric with other powerhouse flavors like cilantro, serrano chili pepper and ginger presents a beautiful, bold balance to the dish.

GET THE RECIPE

Tropical Green Smoothie

You read that right. Turmeric can up-level your morning smoothie, too. The earthly spice pairs nicely with fresh ginger and provides a tart contrast to the pineapple chunks, baby spinach and kale. The combination of turmeric with dark leafy greens provides rich amounts of vitamins and minerals, as well as other beneficial antioxidants. A win-win for first thing in the day!

GET THE RECIPE

Moroccan Vegetable Stew

This stew is sure to be a menu go-to with cooler weather around the corner! As a true plant-forward dish, the mix of flavorful veggies and the unique combination of spices (turmeric, cloves, and red pepper flakes to name a few!) will bring warmth to those chilly, fall nights. And it couldn’t be easier to put together. It’s only a four-step recipe, so no need for extra time in the kitchen.

GET THE RECIPE

Get Healthy, Hearty, Whole-Grain Recipes

Category: All Year, Chef Tips, Fall, Recipes, Winter

Whole grains are nutritional powerhouses that offer fiber, vitamin E, B vitamins, and healthy fats. Better yet, they keep you fuller and satisfied longer compared to more refined grains. Try these chef-approved recipes to celebrate whole grains as the kitchen heroes they truly are.

Whole Grains = Kitchen Heroes

Whole grains are a powerhouse food that offers nutrients like fiber, vitamin E, B vitamins, and healthy fats. Better yet, they keep you fuller and satisfied longer compared to more refined grains. Give the chef-approved recipes below a try for some delicious, nutrient-rich inspiration.

Thai Peanut Noodle Salad

Better than takeout? You decide! Toss cooked whole-grain or whole-wheat noodles with carrots, scallions, cucumber, red peppers, and a homemade peanut sauce of low-sodium soy sauce, sesame oil, rice vinegar, peanut butter, honey, and chilis. Top with chopped peanuts for extra crunch. It’s nutritious comfort food. What could be better?

NUTTY NOODLES

Soft Pretzel Twists

You only need a few ingredients to make this classic snack from our partners at Rich’s. Using prepared whole-grain pizza or bread dough, roll pieces into long strips and get twisting! Hint: Our step-by-step recipe instructions show you how. Brush with an egg wash for extra shine, bake until golden brown, and munch to your heart’s content!

DO THE TWIST

Barley & Vegetable Ragout

The key to this favorite: Toast your barley! Combined with a spiced-up stock and any vegetables your family loves (we recommend carrots, mushrooms, onion and celery), this hearty vegetarian recipe will have them running back for more.

BARLEY BOWL

Snack Ideas to Fuel body and Mind

Category: All Year, Nutrition News, Recipes

When life gets busy, a healthy snack can give you the boost you need to stay focused and fueled. Get ideas for snacks that are simple, convenient, and balanced with a mix of protein, fiber, and healthy fats.

Mindful Munching

Life can be incredibly busy (with seemingly more and more crammed into our days all the time!). Juggling work or study schedules can push mindful, healthy snacking to the bottom of the list! But when things get hectic, healthy snacking is just what we all need to help fuel our performance and keep us going. If you’re in need of some healthy snacks, check out our expert-approved ideas below.

Snack Smart

The right snack gives your brain and body the boost needed to focus. Eat snacks that are simple and convenient, and nutritionally balanced with a mix of protein, fiber and healthy fats. Yogurt with fruit and granola, whole grain cereal with low-fat milk, or apple with peanut butter are great options. When you want to make your own snacks—and have the time!—try the recipes below.

GET READY

Crispy Spiced Chickpeas

Foods high in protein and fiber help your body slow the absorption of carbohydrates, which stabilizes blood sugar, keeps your brain stimulated, and keeps you fuller longer. These crispy chickpeas, high in fiber and protein, are super tasty seasoned with coriander, cumin, cinnamon and other spices. Once they’re baked and cooled, portion them into containers to last all week.

QUICK CRUNCH

Super Seed Carrot Apple Muffin

These sweet, fiber-packed muffins are a perfect grab-and-go breakfast or snack. Made with flax, wheat bran, shredded carrot and apple, dried cranberries, and sunflower and pumpkin seeds, they’ll keep you fueled and ready to go!

A-PLUS TREAT

Burgers with a Twist

Category: All Year, Chef Tips, Recipes, Spring, Summer

The sky’s the limit when it comes to burgers. The patty can be meat or fish or turkey or veggies—or a combo! Then, there are nearly unlimited toppings, condiments, and bread choices. If you’re looking to get inspired to build a better burger, here are three recipes you have to try.

Your Burger Line-Up

People love burgers because, well, the sky’s the limit! Burgers offer unlimited possibilities. You can start with meat or fish or turkey or veggies, add the toppings and sauces of your dreams, and get all your favorite flavors in one bite. Burgers let everyone be creative. Do you want to level up and make a better and tastier burger? Our chef-loved burger recipes below can add a new spin to your tried-and-true favorites without sacrificing flavor.

Spicy Mediterranean Turkey Burger

DYK: Ground turkey is a flavorful alternative that is often lower in saturated fat vs. regular ground beef while just as high in protein? For a spicy Mediterranean turkey burger twist, add feta and whisk together tzatziki and Sriracha. Topped with cucumber slices, onion, lettuce, and tomato, it’s a definite wow!

TURNKEY TURKEY

Crabbyless Crab Cake Sandwich

You may not think of crab as a burger alternative, but you’ll be reaching for this vegan sandwich time and time again! This take on a summer-time staple uses flaked hearts of palm and an egg alternative to recreate the signature taste of a crabcake sandwich. Seasoned with Old Bay, vegan mayonnaise, and soy sauce, these cakes will be a dinner favorite.

SEASIDE SANDWICH

Blended Burger

Making healthier choices doesn’t have to mean cutting out beef entirely! If you’re a traditional hamburger fan looking to incorporate more plant-based foods into your diet, our Blended Burger is the perfect solution. By “sneaking” in roasted mushrooms, you’ll dial it up with the flavor, fiber, and antioxidants.

HEALTHY HYBRID

3 Ways to Better Manage Stress

Category: All Year, Emotional Wellbeing, Fall

Stress is inevitable. And, while stress isn’t always a bad thing, finding better ways to deal with stressful situations is an important part of living a healthy, positive life. Get tips from an expert to better understand the impact of stress on your health, along with practical ways to manage it.

Taking Steps to Stress Less

While stress is an inevitable part of life (and isn’t always a bad thing), finding ways to deal with stressful situations is an important part of living a healthy, positive life. We spoke with Dr. Katherine Sanchez, Associate Professor of Social Work at the University of Texas at Arlington, to help us better understand the impact of stress on overall health and to provide some practical ways to help manage it.

Identify Your Triggers

While it’s often impossible to cut out stressors completely, identifying the triggers of your stress is a key first step. Do you feel triggered when you sit down to watch the news? When you spend too much time on your phone? Dr. Sanchez suggests, “When you feel that tightness in your neck, stop and ask, ‘Why am I feeling this?’” Identifying stress sources will make it easier to avoid them.

PINPOINT THE PROBLEM

Don’t Betray Your Boundaries

Trying to manage time effectively is something most of us face. Pressures at work, school and home overlap. Carve out space for yourself by establishing mental and physical boundaries. If you’re working or studying at home, shut the door of your workspace when it’s time to be done. “This will remind you that work is work and home is home, and help you be more present,” Dr. Sanchez shares.

SET YOUR SPACE

Stay on the Move

Regular movement and exercise can go a long way to managing stress. Take advantage of a nice day and get outside! Sunlight is great for boosting vitamin D. Just a quick walk in the neighborhood or around the office can help. “Even if it’s a 10-minute walk around the block, being outside is so important for your mood,” says Dr. Sanchez.

STEP IT UP

Practice Random Acts of Kindness

Category: All Year, Emotional Wellbeing, Winter

Being kind can be easy, free, and oh-so-fulfilling! Not sure where to start? Here are three ways to add some goodness to the world each and every day.

Make Kindness the Norm

Make every day Random Acts of Kindness (RAK) Day! Imagine a world where everyone is friendly, generous and considerate. Where we all look out for each other. Where we all pay it forward. And where kindness is the norm. Don’t wait for a special day to connect with people through kindness while inspiring, empowering and teaching others to be kind. Explore the ideas behind RAK day and let them inspire you throughout the year.

Be a Cheerleader

Help a friend or loved one succeed. If you know someone who is on a health journey, reach out to them and let them know you are cheering them on. Share your own personal health journey and text or call with updates. Support each other along the way and celebrate each other’s victories, big or small.

MOTIVATE OTHERS

Let Someone Know

Think of someone who brings joy and happiness into your life. Maybe it’s a friend, family member, or coworker who has made your day better. Call, text or write them to say, “thank you” and let them know you appreciate them. And remember to write a positive note to yourself, too!

MEANINGFUL MESSAGES

Prioritize Yourself

Don’t forget to be kind to yourself along the way! A little self-care can go a long way toward supporting your mental and emotional wellbeing. Appreciating your body makes you want to take care of it. So whether it’s the healthy food you prepared or the time you took to exercise, celebrate how you’re being good to yourself—then spread the kindness!

TAKE YOUR 15

Kitchen Boredom Busters: 3 Recipes to Mix It Up and Have Some Fun

Category: All Year, Chef Tips

When things start to feel routine, the kitchen can be a place to mix it up, have some fun, and be creative. Spice things up with these recipes that are easy to make and even easier to love.

Recipe Refresh

When things start to feel routine, the kitchen can be a place to mix it up, have some fun, and be creative. Spice up your days with a few new recipes below that are easy to make and even easier to love. Looking for more? Our chefs share some of their favorites on our Recipes page.

Flax Seed Crunch

If you’re in the mood for a light breakfast or a snack, look no further than this hearty granola treat that packs a lot of fiber and protein. Just combine flax seeds, almonds, oats and honey (among a few other ingredients) and bake. It’s tasty with some low-fat milk or topped on tangy yogurt, too.

CHERISH THE CRUNCH

Chicken Cauliflower Salad Wrap

What’s creamy, crunchy and crazily delicious all at the same time? This delectable blend of riced cauliflower and other fresh vegetables is bundled together in a whole-grain wrap. The spotlight of the dish (diced chicken!) will add the lean protein you need to stay full and satisfied through the day.

WRAP IT UP

Minestrone Verde Soup

A hot and hearty soup that is sure to bring you warmth and comfort. This savory medley of beans, ditalini pasta, carrots, tomatoes and spinach comes together in a mouthwatering pesto broth that will keep your taste buds buzzing. What’s more, vegetarians can appreciate this completely meat-free dish that’s made with all in mind.

SAVOR SOME SOUP

TAKE15 to Tackle Stress

Category: All Year, Emotional Wellbeing

With boundaries between work and life becoming more blurred these days, it’s important to take time out of your day to relax, reset, and recharge. Even taking short, 15-minute breaks throughout the day can make a big difference to your physical and emotional wellbeing. Get simple self-care habits to TAKE15 to reduce stress.

Destress & Decompress

In our fast-paced world, it seems like we’re always up against deadlines, commitments, and obligations. And that means stress! With stress levels so high, prioritizing your mental and emotional wellbeing is more important than ever. But there’s good news—taking time away, even taking short breaks throughout the day, can make a big difference. The simple act of taking 15 minutes to destress and decompress has been shown to provide real benefits. Here are a few #TAKE15 ideas to get started (check out our blog to learn more, and to get 15 ways to TAKE15).

Step Into Nature

At the end of the day, many of us realize we’ve barely stepped outside. Whether you’re working from home, running errands, or spending the day at school, sitting inside for hours can have a detrimental effect on your health. Going for a quick, 15-minute walk has been proven to lower stress and improve memory. Plus, it’s a great way to explore your neighborhood or campus.

GET MOVING

Practice Mindfulness

Do you eat lunch while scrolling social media, reading e-mails, or doing work? Instead, TAKE15 to disconnect and listen to your body. Eat mindfully by slowing down between bites to focus on flavor. Take a few minutes to mindfully select healthy and delicious options that will fuel you for today and beyond! Check in with your hunger cues, use your senses, slow down, enjoy your food and stop when you’re full.

BE PRESENT

Take a Cat Nap

When the mid-afternoon slump strikes, you’re less likely to be productive and more likely to feel stressed. If you’re lucky enough to have a few minutes in a place where a quick nap is possible, a 15-minute snooze can recharge your energy leaving you more alert and in a better mood. Plus, rest can help reduce stress and improve blood pressure.

REST UP

Your Go-To Grocery List for Healthier Home Cooking

Category: All Year, Chef Tips, Healthy Lifestyle, Spring

Whether you’re cooking for yourself or for a large family, healthy home cooking gets easier if you stock your pantry, fridge, and freezer with these nutritious, delicious, and budget-friendly staples.

Go-To Grocery Gems

Let’s face it. Healthy home cooking can be challenging whether you’re cooking for yourself or for a large family. But with a go-to grocery list of must-have foods always available in your pantry, fridge and freezer, you can whip up nutritious, delicious and budget-friendly meals in a moment’s notice.

Don’t know where to start? We reached out to our chefs and dietitians for their expert-approved food staples. Their top 20 go-to foods are featured on our new blog, along with recipes to try for each. Below are just three from the full list that you’ll want to check out before your next grocery trip!

Beans

From black beans to pinto beans and other types in between, beans are a great source for the plant-based protein you need to fuel your body. Look for canned beans labeled “low sodium” or “no salt added.” In a rush? Drain the beans, rinse and go. Have a little extra time? Cook dried beans from scratch.

TRY A RECIPE

Oats

Looking for a quick, nutrition-packed food staple? Go oats! According to the American Heart Association (AHA), oats have a greater proportion of soluble fiber (the kind that can reduce your blood cholesterol levels) than any other whole grain. Whole rolled, steel cut or instant, oats can help elevate any meal and your overall health.

TRY A RECIPE

Eggs

Stock up on this superfood that packs protein and 13 essential vitamins and minerals, including choline (a nutrient that supports brain health!) Eggs also have only 70 calories each. They come in several sizes, but large eggs are the most common both on grocery store shelves and in recipes.

TRY A RECIPE

3 Ways to Bring the Family Together Through Food

Category: All Year, Healthy Lifestyle, Parenting

Eating meals together as a family has been linked to higher grades and self-esteem in children, and an increase in fruit and vegetable consumption for everyone. Get healthy ideas to eat better, together.

Eat Better, Eat Together

Did you know that family meals nourish the spirit, brain, and health of all family members? Studies link frequent meals together to increased self-esteem, a sense of wellbeing, positive social behaviors, and stronger family relationships. We spoke to Chef Tim Zintz, Director of Culinary Development at Aramark and a father himself, whose tips can help families bond and strengthen their relationship with food.

Offer Them the Lead

Foster creativity at the kitchen counter. Allow children to experiment with new foods and put together flavor combinations. Instruct when necessary, but then let your children take it from there! “Expose kids to new foods along the way and they’ll be even more inspired,” Chef Zintz suggests. You may be surprised once their creative juices start flowing!

TASTE TEST

Let Them Act Their Age

Looking for a sous chef? Even young children can help with preparing a meal. Show them how to open packages, squeeze lemons or limes, and help clean pots with lots of sudsy water. Older children can cut up vegetables, measure and mix ingredients, and eventually take over recipes with supervision. When kids are involved in meal prep, they’re more likely to eat what’s served.

LITTLE HELPERS

Don’t Rush

Kids can be messy by nature and involving them in meal prep can be time-consuming. Try to add a dash of patience and leave ample time for clean-up! The kitchen can be a relaxing and fun environment, reducing stress and encouraging a positive relationship with food for your family (which they’re likely to carry with them into adulthood!)

TAKE YOUR TIME

3 Greek Yogurt Recipes for Breakfast—and Beyond!

Category: All Year, Chef Tips, Recipes

Creamy, tangy, and delicious, Greek yogurt is also a nutrition powerhouse loaded with calcium, essential nutrients, and high-quality protein. Sure, it’s great on its own, but here are three tasty recipes to add Greek yogurt to any meal of the day.

Bring in the Yum with Yogurt

Greek yogurt is not only delicious, it can also be loaded with calcium, essential nutrients and high-quality protein. We love Greek yogurt and reached out to our partners at Chobani to ask them for three of their favorite ideas for including this powerhouse food in any meal, any time of the day.

Wake Up with an Açai Bowl

Greek yogurt blended with açai, berries and bananas creates a thick, slightly tart smoothie bowl for a breakfast, lunch, or snack choice that’s sure to sustain you for hours. Top the blended yogurt bowl with fresh blueberries, bananas, and granola. Add pumpkin seeds or a drizzle of maple syrup for a seasonal twist!

BUILD A BOWL

Fig, Pear & Caramelized Onion Flatbread

A warm and savory flatbread is a delicious and different appetizer, lunch or dinner choice. After toasting the flatbread, spread a thin layer of Chobani plain Greek yogurt and top with caramelized onions, thyme and sliced figs and pears. Sprinkle crumbled blue cheese and walnuts for an added dash of protein.

SAVOR IT

White Bean Chicken Chili

Yogurt in chili? Yes, please! Plain Greek yogurt is an ideal way to make a thicker and richer chili, while delivering a nutritional kick. Once you’ve prepared your chicken, sauteed the vegetables and simmer with beans and chili peppers—then fold in the yogurt until fully incorporated.

SIMMER AND SERVE

Habits to Support a Healthy Immune System

Category: Fall, Nutrition News, Winter

When it comes to your immune system, a good offense is your best defense. Learn from an expert how the immune system works and what you can do to keep yours in tip-top shape.

A Good Offense Is Your Best Defense

Even in normal times, as the weather changes many of us think about strengthening our defenses against the common cold, flu, and other seasonal illnesses. These days, the topic of maintaining a healthy immune system is more top-of-mind than it has ever been.

We recently spoke with Dr. Penny Kris-Etherton, PhD, RDN, Immediate Past Chair of the Lifestyle Council for the American Heart Association and Evan Pugh University Professor of Nutritional Sciences at the Pennsylvania State University, to ask her how the immune system works, and what we can do to keep ours in tip-top shape.

Make Nutritious Choices

“Good nutrition aligns with good immune health. There is so much you can do by taking charge of your lifestyle,” says Dr. Kris-Etherton. Many immune-supporting nutrients such as iron, zinc, selenium and vitamins A, C and D can be found in food. Integrate leafy greens, citrus fruit and seafood into your diet to fuel your immune system. Also key: Stay hydrated with water and other low-calorie beverages.

MORE IMMUNE-BOOSTING IDEAS

Stay Active

Exercise offers many benefits, including improved heart health, blood pressure and weight. As our body’s systems are all interconnected, these benefits work together to also support our immune health. Dr. Kris-Etherton reminds us that “regular moderate exercise can help reduce the length and severity of upper respiratory infections, like the common cold.”

POSITIVE STEPS FOR IMMUNE HEALTH

Avoid Harmful Habits

While taking positive steps for immune health is a good move, avoiding harmful habits is just as important. Too much alcohol or too little sleep are just a few examples highlighting how unhealthy habits that can impact overall health also directly impact immune health.

STAY POSITIVE

Dietitian Tips to Top Your List

Category: All Year, Nutrition News

Dietitians are the food and nutrition experts. They have lots of tips that can help you live a healthier life. Here are 3 to get you started.

Nutrition in Your Live

More people than ever are interested in learning about nutrition. Making informed food choices and developing healthful eating and physical activity habits can make a big impact in our lives. Our dietitians are all about helping everyone better understand the ins and outs of all things food and diet. A few tips that they put at the top of their list:

Eat More Mindfully

With so many distractions, it can be hard to remain in touch with the present moment. Through mindful eating—which means listening to what and when your body wants to eat and taking the time to enjoy every bite—you can allow hunger, fullness and taste guide your eating habits and choices.

LISTEN TO YOUR BODY

Understand Portions & Serving Sizes

Diet trends come and go, but portion control remains an important part of establishing healthy eating habits. Aramark dietitian Kelley Magowan reminds us that “it’s not always what you decide to eat, but how much. There is room for all foods in a well-balanced, healthy diet, but some should be eaten less often and in smaller portions than others.”

KNOW WHEN IT’S ENOUGH

Demystify Popular Diets

There is a world of diets out there that people try every day, but what’s the truth behind the most popular ones? Aramark dietitian Amy Anderson sheds light on popular diets and offers tips to put you on the path to success. “The best eating pattern is a well-balanced one that helps you achieve your health goals and is one that you can stick to. After all, food is meant to be enjoyed!”

EATING FOR LIFE

Expert Tips for a Better Work-Life Balance

Category: All Year, Emotional Wellbeing, Fall

Juggling work and personal life is a challenge for most of us. But how do you know when work-life balance is getting out of control and it’s time for a change? Get expert tips you can act on now to help manage stress levels and, ultimately, overall health.

Finding a Better Balance

Juggling your work and personal life is a challenge for most of us. But how do you know when your work-life balance is getting “out-of-whack” and that it’s time to make a change? According to Yarvell Gardner, a licensed professional counselor and psychotherapist: “Whenever you find your work causes distress in the rest of your life, that’s when you need to rebalance!” Below are three expert tips from Yarvell that you can act on now to help manage your stress levels—and, ultimately, your health.

Simplify What You Can

Before you can say “yes” to all you want to accomplish in your life, get comfortable with saying “no.” Take notice when things start to pile up. Say “no” to things that aren’t priorities until you feel you have a good grasp on everyday to-dos. Maybe it’s saying “no” to volunteering for an event, club, or committee. Finding ways to lighten your load can make a big difference!

MAKE THE DAY EASIER

Set Your Schedule

You already set aside time for meetings and work-related activities, so why not do the same for your personal life? Take a good look at your day and create the well-balanced schedule of your dreams by blocking off chunks of time dedicated to waking up, eating, exercise or relaxation—just as you would any other appointment. Now, you can have that midday walk or afternoon break without the stress or guilt.

PLAN YOUR TIME

Make Time for Joy

While finding time for the things that make you happy may seem out of reach with mounting work and home responsibilities, fun and relaxation is important to living the well-balanced life we all need to be healthy. Whether it’s hiking, yoga, knitting, or gardening, Yarvell recommends investing in activities that you enjoy. “When your personal time is truly yours, you’ll feel the most fulfilled.”

NO FUN LEFT BEHIND

Trendy or Truthful: Trust-Check Your Nutrition News

Category: All Year, Nutrition News, Spring

Are probiotics good? Is caffeine bad? What about eggs? We are bombarded daily with nutrition news, fad diets, and media commentary on what’s good or bad. Get sound advice to help you keep up—and distinguish nutrition fact from fiction.

Nutrition News: Who (and What) Can You Trust?

Living a healthy lifestyle can feel more complicated than it really is. Online, we’re faced with an influx of opinions and recommendations—but not all nutrition news is reliable. Whether you’re looking at a news article or YouTube, reading a book or chatting with your neighbor, the nutrition information you hear might be newsworthy, but is it trustworthy? Our tips can help you become a savvier consumer of nutrition news and learn to sort fact from fiction.

Straight from the Source

When you’re reading or hearing anything new about nutrition, the first “trust check” is to check the source. Look for information from people like Registered or Licensed Dietitians, organizations like the American Heart Association or American Diabetes Association, and university nutrition departments. If the website ends in .gov or .edu, that’s also a sign you’re in a good place.

EXPERT ADVICE

Examine the Evidence

The world of health, wellness and nutrition is always changing. New research is constantly being conducted. Conflicting data is always surfacing. The good news is, you don’t have to be a scientist to determine credibility. There are a few simple questions everyone should be thinking about whenever they see new nutrition info. For example, was the study tiny or big?

MORE TRUST CHECKS

Avoid the Sales Pitch

When you’re looking at nutrition news, do your best to sniff out the bias. Are you being asked to spend money on a diet plan, special device, or product? Living healthy doesn’t have to be expensive and creating healthy habits takes time. Be mindful of anything that promises a quick fix!

BE A SAVVY SHOPPER

One-Pot Recipes Our Chefs Love

Category: All Year, Chef Tips, Fall, Recipes, Winter

Cooking a delicious, healthy meal can be easy—and convenient! These recipes call for using a single pot or pan to make clean-up a breeze.

One-Pot Wonders

With tips from our chefs, cooking a delicious healthy meal can be easy! To make it even more convenient, and to cut down on the clean-up, our chefs love One-Pot Wonders—meals that only take a single pot (or pan!) to prepare. Give these a try—and make cooking and clean-up a breeze.

Chicken Tagine

This traditional Moroccan stew dates back several centuries, and was originally cooked in a two-piece earthenware clay pot known as a tagine. But don’t worry if you don’t have a real tagine in your kitchen. A classic stockpot will work just fine to sauté the chicken, veggies and spices all in the same place.

GLOBAL FLAVORS

Sheet Pan Chicken Fajitas

These chicken fajitas are a busy cook’s best friend! Just grab a baking sheet, six easy ingredients and you’re on your way to a satisfying meal from our partners at McCormick. Start by tossing the chicken and the vegetables in olive oil, spread evenly on a foil-lined baking sheet and bake until the chicken is cooked through and the veggies are tender.

PERFECTLY BAKED

Butternut, Black Bean & Quinoa Chili

This single-pot vegetarian recipe brings the heat in more ways than one this winter. Brought to simmer on a stovetop, this chili—with squash, black beans, spicy ground chipotle and whole grain quinoa—has vibrant flavor and pops of color to make a hearty, plant-forward meal.

SPICY STEW

Healthy Dieting Pro Tips

Category: All Year, Nutrition News, Spring, Summer

Mediterranean. Whole30. Paleo. Keto?!? If you are mystified by all the different diet plans and what they can do for you, get this dietitian’s sound advice to take the guesswork out of healthy dieting.

Dieting for Now or for Life

Nearly three-quarters of Americans say they’re unhappy with their weight. However, many people have trouble figuring out which diets are the most effective and sustainable. Amy Anderson, Aramark Registered Dietitian Nutritionist (pictured below), shares tried-and-true tips to break through the dieting noise and help you choose and stick to a healthy eating pattern.

The Hype Around Popular Diets

Fad diets are everywhere, but remember: Any diet that requires extreme restriction is a red flag! One example, the Ketogenic diet, restricts carbohydrates, forcing your body to burn fat for energy. If you’re eating super low-carb, you might miss out on eating fruits and other nutrient-dense foods your body needs. Talk to a healthcare provider before beginning regimens such as Whole30, Paleo, Keto, or Intermittent Fasting, Amy recommends.

MORE PRO TIPS

Thinking Differently About Dieting

Amy’s two go-to diets, the Mediterranean and plant-forward approaches, emphasize putting more healthy plant foods at the center of the plate. Both focus on fruits, vegetables, whole grains, plant proteins such as nuts, beans, legumes, and small amounts of lean animal proteins. This concept of adding more produce to the diet has been directly linked to lower weight.

DIETS WE LOVE

Amy’s Best Advice

In the end, Amy’s best advice is this: Don’t call it a “diet” at all! Instead, think of your daily food choices as a lifestyle. You’re eating not just for right now, but for a lifetime of good health. Amy reassures us, “The magic word here is ‘sustainable.’ The best eating pattern is a well-balanced one that helps you achieve your health goals, and one you can stick to. After all, food is meant to be enjoyed!”

HEALTHY FOR LIFE

3 Recipes to Make Apple Season Even Sweeter

Category: Chef Tips, Fall, Recipes

Chefs serve up recipes for a parfait, a soup, and a salad that showcase the almost endless possibilities of cooking with apples.

The Apple Appeal

Parfaits, bisques and salads! The possibilities are endless when you have a couple of apples on hand. We’re sharing a few of our apple-based favorites to sweeten up the fall season.

Caramel Apple Pecan Parfait

This seasonal treat is sure to give you a boost. Perfectly roasting the apples before assembly is key. Toss and coat two cups of Granny Smith apples with a mixture of sugar, cinnamon and a pinch of salt. Slide into a hot oven and bake until tender. Let cool, assemble and enjoy.

PERFECT PARFAIT

Pumpkin, Sweet Potato & Apple Bisque

From the sweetness of the apples to the heartiness of the sweet potatoes and pumpkin, this autumnal soup from our partners at Rich’s covers a lot of ground when it comes to fall flavors. This dish doubles up on the apple with the addition of two Fuji apples and a cup of apple cider to give your tastebuds a warm hug.

FUJI FUN

Apple Pecan Salad

Who doesn’t love greens and grains with a hint of sweetness? This salad blend is tossed with diced Granny Smith apples, chicken, quinoa and roasted butternut squash. Top the mix with a home-made sherry vinaigrette that adds a touch of savory appeal, and a handful of chopped pecans for a bit of crunch.

GOOD GREENS

3 Habits to Boost Brain Power

Category: All Year, Emotional Wellbeing

Learn from a neurology expert how a healthy lifestyle can boost your brain’s potential—no matter your age.

Maintain a Healthy Brain

We rely on our brains for so much—from paying attention to what’s around us to solving problems, communicating, and achieving our goals. That’s why you need to actively work to keep your brain functioning well no matter your age. We turned to Dr. Philip Gorelick, a neurology expert and longtime volunteer with the American Heart Association (AHA), to learn more about how a healthy lifestyle can boost brain potential.

Follow a Nutritious Diet

You are what you eat! According to the AHA, a brain- and heart-healthy diet includes plenty of produce, lean animal or vegetable protein, low-fat dairy, nuts, legumes, and whole grains. Incorporating these foods into your regular diet can improve the health of your brain, which could translate into better cognitive function, memory and alertness.

BALANCED MEALS

Stay Social

Staying connected to others can help to stave off depression, anxiety, and other mental health issues. Even when we can’t be together physically, it’s still important to find creative ways to connect with family, friends, co-workers, and neighbors regularly. “Social isolation is a big problem and can lead to mental decline,” shares Dr. Gorelick.

GET CONNECTED

Sleep on It

Did you know that a good night’s sleep is a time for great productivity for your mind and body? Aim for 7 to 9 hours of sleep a night. Hard as it may be, consistency is key. That means going to bed and waking up at the same time each day—even on weekends, vacations, and holidays. As Dr. Gorelick details, getting enough sleep will help your brain retain information, remain alert and solve problems.

SUFFICIENT SNOOZE

Expert Ideas for Cool Weather Exercise

Category: Fall, Healthy Lifestyle, Winter

Physical activity doesn’t have to end as temperatures dip. Here are three ideas to keep you, your family and your friends moving—inside and out—during the cooler months of the year.

Cold Weather Exercise

As the temperature outside decreases, your physical activity doesn’t have to follow suit! Movement plays a key role in keeping your body strong and your mind balanced. We’re sharing a few tips to keep you, your family and friends moving—inside and outside—during the cooler months of the year.

Schedule Indoor Activities

Outdoor games can be brought into the house! Start a game of hide-and-seek, freeze tag or capture the flag. Think of ways to weave fun into your routine. Whether it’s in between subjects or during an extended lunch break, kids (and kids-at-heart) need at least an hour of activity every day to keep them healthy and engaged. Get more healthy tips for every age.

EVERYDAY ENJOYMENT

Walk the Walk

Walking is a tried-and-true form of exercise that’s ideal for any age. Grab the family or friends, bundle up and hit the pavement with a fun twist. Try organizing a scavenger hunt using the sights in your neighborhood or have a healthy step competition. If you want to take it to the next level, graduate to a power walk to ramp it up.

OUTDOOR ADVENTURE

Try a Virtual Class

Need a work or study break? Find a video of guided stretches or follow along to a quick set of interval exercises. There are many options for free exercise classes online, but you can also get creative and design your own workout. No matter what, try something new from the comfort of your own home.

NEW MOVES

3 Pumpkin Recipes for Any Fall Feast

Category: Chef Tips, Fall, Recipes

Pumpkin isn’t just for pies! Here are three chef-tested recipes—from savory to sweet—that feature fall’s favorite orange squash.

Pumpkin-y Possibilities

When we think fall, we tend to think pumpkin. This functional favorite is a great addition to both sweet and savory seasonal dishes. Give the chef-approved recipes below a try.

Cinnamon Pumpkin Oatmeal

Crisp fall mornings should begin with something warm and comforting and our Cinnamon Pumpkin Oatmeal does the trick! Start by simmering old-fashioned rolled oats until they’re cooked all the way through. Then add a dollop of canned pumpkin, a sprinkle of ground cinnamon and spoon full of brown sugar for an extra touch of sweetness. This breakfast option is as easy as (pumpkin) pie!

AUTUMN BREAKFAST

Pumpkin-Curry Vegetable Sauté

Looking for an autumnal vegetarian dish with a touch of spice? You’re in luck. Made with a fresh blend of seasonal favorites like butternut squash, chopped cauliflower and pureed pumpkin, this entrée seamlessly ties in seasonal favorites and global flavors with curry, turmeric and chili powder.

CURRIED CRAVINGS

Pumpkin White Chocolate Chip Cookies

This whole wheat sweet treat from our partner Rich’s will quickly become an after-dinner favorite. Mixing together dry ingredients may be the first step, but the real burst of flavor comes from pumpkin puree, vanilla and white chocolate chips. Be sure to try these cookies fresh out of the oven for the best bite.

SEASONAL SWEETS

Give Comfort Foods a Plant-Forward Makeover

Category: Chef Tips, Fall, Winter

Your favorite hot, hearty, rich, and filling comfort foods take on a healthier plant-based twist with these three chef-approved recipes.

Comfort with a Twist

Picture this: Your favorite hot and hearty, rich and filling comfort foods with a healthier plant-based twist. Thanks to our partners at Nestlé Professional and Aramark Chef Tim Zintz we’re sharing some tips for adapting tried-and-true comfort food favorites into a plant-forward reality.

Presentation Is Key

Going plant-forward doesn’t have to upend your entire comfort-food routine! Continue to prepare and plate the food in the ways you normally would to maintain maximum appeal. “People eat first with their eyes, so a familiar plating helps with the perception,” says Nestlé Professional Corporate Chef Mary Locke. And as Chef Tim emphasizes, “Your guests usually won’t notice that there is something ‘missing.’”

PERFECTLY PLATED

Start Small

Try changing one thing at a time—like cutting back on the meat or cheese in Grandma’s lasagna, but not both—when you’re starting out. This is classic ingredient-swapping advice, notes Cassie Hoover, Nutrition, Health and Wellness Manager with Nestlé Professional.

MORE SMART SWAPS

Add a Little Extra

When in doubt, toss in another vegetable. From pumpkin in your chili to zucchini in your meatloaf, there are easy ways to add volume, nutrients, and layers of flavor. “It’ll be just enough to make your family say, ‘Hey, what is that something extra?’” shares Chef Mary. Get more tips and recipes on the blog.

TASTY ADDS

3 Expert Tips to Get You Through Stressful Times

Category: All Year, Emotional Wellbeing

Stress is a fact of life—and many people are facing more stress now than ever before. Get practical ways for managing stress from two health experts.

Best Tips for Managing Stress

Stress. It’s a fact of modern life, and we’re facing more of it than ever. We spoke with Dr. Katherine Sanchez, Associate Professor of Social Work at University of Texas at Arlington, and Chris Calitz, National Executive Portfolio Lead for Health and Wellbeing at American Heart Association, who shared practical ways for managing stress.

Stay Connected

Pick up the phone! Set aside time to connect with people you care about through a simple phone call or video chat to help relieve stress. Use the time for a healthy vent session or take your mind off what’s bothering you. Explore more ways that are helpful for managing stress on our blog.

INTENTIONAL CHATS

Set Boundaries

When you work from home, does your work, personal time and family time blend together? Try establishing boundaries for easier mental separation. For instance, clock in and out of work or studying at regular hours and shut the door to your workspace at the end of the day. “This will remind you that work is work and home is home, and help you be more present,” Dr. Sanchez says.

LINE DRAWING

Get Moving

If you need a go-to stress-relieving activity—exercise. “Every little bit helps. Even if it’s a 10-minute walk around the block, being outside is so important for your mood,” says Dr. Sanchez. The exposure to sunlight also boosts your vitamin D, Chris adds.

FREQUENT FITNESS

Chefs Dish on Healthy Food Trends

Category: All Year, Chef Tips, Winter

What healthy food trends are on the minds (and plates) of professional chefs? Three mega-trends you won’t want to miss.

Always Something New

When you shop at your local grocery store or look at your favorite restaurant’s menu, you’ll notice that there’s usually something new. Our chefs are always checking out the latest trends. We sat down with Aramark Chefs Mike Coble, Marion Gibson and Tim Zintz to see what they have their eyes on —and to get a new, on-trend recipe to try!

From Plant-Based to Plant-Forward

Plants are popping up everywhere. Between milk and flour alternatives, protein options, and syrup swaps—as well as new butters and spreads—plant-based ingredients are everywhere. Plant-forward diets have gained traction in part because they are so flexible. “You can be plant-forward without being plant-exclusive,” Chef Marion says. “When people understand it’s not all-or-nothing, the idea feels much more approachable.”

POWERFUL PLANTS

Return of the Superfoods

If we believe in one thing, it’s that food can help us be our very best selves. This idea is gaining more and more momentum. “When you eat well, you feel well,” shares Chef Tim. “People are increasingly focusing on functional properties—what individual foods can do for your body.” From the antioxidants in foods like berries and olive oil to ingredients that may improve cognitive function, learn more about this trend.

EXTRA EXTRA

Adventure Awaits

As international travel becomes more accessible and the U.S. more diverse, we’ve witnessed a globalization of flavors. “People are curious about others’ food and customs,” Chef Mike says. “They’re more willing to move outside their culinary comfort zone.” To keep up with this trend (and the first one!), try our Moroccan Vegetable Stew, a plant-forward mix of veggies and spices that will have you dreaming of far-off places.

GLOBAL FLAVORS

3 Recipes to Take Greek Yogurt Beyond Breakfast

Category: All Year, Chef Tips, Recipes

Creamy, tangy, and decidedly delicious, Greek yogurt is also packed with protein and healthy nutrients. But if you think it’s only good with granola and fruit, think again! Here are three chef-created recipes that take Greek yogurt beyond breakfast.

Grab the Greek Yogurt!

One of the most popular products in the grocery store, Greek yogurt is creamy, tangy, a little decadent, and definitely delicious. To top it off, it’s good for you. It’s packed with protein and is an excellent source of calcium, potassium, zinc, and B vitamins. So it’s no surprise Greek yogurt has become a breakfast favorite and an anytime snack.

But there’s another way to use Greek yogurt that most people don’t think about: It’s wonderful in recipes! Check out these three chef-created recipes.

Grilled Coconut Shrimp

Send your senses to the tropics with this recipe from our partners at Chobani. Coconut Greek yogurt, lime, fresh cilantro and other ingredients get whipped into both a dipping sauce and a marinade for the shrimp skewers before they’re grilled to perfection.

TROPICAL TWIST

Yogurt Herb Ranch Dressing

Plain Greek yogurt gets a flavor makeover with lemon juice, garlic, white vinegar and chopped dill. Can’t find the vegan mayonnaise in the recipe? Substitute nonfat mayo—or go all-in on the nonfat yogurt for extra punch. It makes a great salad dressing or veggie dip.

RANCH (HOME) MAKEOEVER

Harissa Yogurt Chicken

Did you know that yogurt works as a great meat tenderizer while adding flavor? Here, chicken pieces are marinated in Greek yogurt, lemon, garlic and paprika before grilling or baking. And there’s also a sauce made with more creamy, cool yogurt and fiery harissa.

SUPER SUPPER

Baking with Whole Grains: Recipes, Tips and Tricks

Category: Chef Tips, Fall, Recipes, Winter

The road to healthier baking is paved with clever ingredient swaps, including whole grains. Get recipes, tips, and answers to some of the most common questions about baking with whole grains.

Baked-In Nutrition

The road to healthier baking is paved with clever ingredient swaps and we’re sharing one of our all-time favorites—using whole grains. We caught up with Ben Guggenmos, a chef and culinary manager with our partner Rich’s, a family-owned food company, to answer some of the most commonly asked questions about baking with whole grains.

What’s the Big Deal with Whole Grains?

Whole grains are nutrition powerhouses. Their fiber, B-vitamins and minerals can help improve blood cholesterol levels and lower the risk of certain health conditions. “These health benefits come from the whole grain’s bran and germ,” Chef Ben explains. “Processing strips out that good stuff.” So skip refined grains, and reach for whole grains whenever possible.

GRAINY GOODNESS

Does Whole-Grain Flour Affect Recipes?

Simply put, whole-grain flours are denser than refined flours and take longer to proof and cook. But Chef Ben shares that adding a splash of water to yeast or cookie recipes is a great workaround. Take this Cranberry Walnut Bread recipe, for example. Adding 1 ½ cups of warm water goes a long way to baking this warm treat to perfection.

CRANBERRY CRAVINGS

Where Should I Begin?

Start easy! Go for the whole-grain cookies, muffins, or quick bread recipes, says Chef Ben. These baked goods are typically dense and moist, making it easy to use whole-grain flour without being able to tell the difference. Chewy Whole Wheat Oatmeal Cookies are a novice home baker’s dream, leaning on a base of old-fashioned oats, white whole wheat flour, and a creamy mixture of sugar, egg and vanilla.

BAKED BEGINNINGS

Healthy Appetizers to Get Your Party Started

Category: Chef Tips, Fall, Healthy Lifestyle, Recipes, Winter

If you’re entertaining friends, throwing a party, or just mixing up your weekend menu—everyone seems to love apps. This week we’re sharing some chef approved appetizer ideas that are healthy and delicious.

Appetizers That WOW!

Hors d’oeuvres. Appetizers. Canapés. Finger food. Whatever you call them, our chefs have the recipes to get your party started. And if these three aren’t enough to get you in the party mood, there are plenty more at fyp365.com/recipes.

Southwest Sauteed Shrimp

These little bites are easy to make and packed with the flavors of the Southwest. Marinated in a mixture of lime juice, cumin, chili powder, garlic, and other seasonings, the shrimp get sauteed in a hot pan for a few minutes. Serve them hot or chilled on cucumber rounds for an elegant party pick-up.

GET THE RECIPE

Spanakopita Mushrooms

Named for the savory Greek spinach pie, these mushrooms are stuffed with a mixture that includes spinach, feta, ricotta, fresh dill, and a touch of nutmeg. Once baked, top them with a little prepared tzatziki (cucumber-yogurt-dill sauce) for a taste of the Mediterranean.

GET THE RECIPE

Beet Hummus

Your favorite dip gets a colorful makeover thanks to steamed fresh red beets—or substitute already cooked beets to reduce your prep time! Add the beets, chickpeas, tahini paste, fresh lemon juice, garlic, and olive oil to a food processor and you’ll have a show-stopping, festive dip in very little time.

GET THE RECIPE

Coffee: Get to Know Your Cup of Joe

Category: All Year, Nutrition News, Winter

There is always a new scientific study or media story touting the health benefits of coffee. It leaves many to wonder where to go for the best information. A dietitian clears up confusion and shares tips to create a healthier coffee habit.

The Pressing Questions on Pressed Beans

Brew a second pot or ditch it completely? Coffee is one of the most popular drinks in the world, and it seems there’s always a new scientific study touting its health benefits. It leaves many of us to wonder where to go for the best information. Emily Ackerman, Aramark Registered Dietitian Nutritionist, is here to deliver some good news, to clear up confusion and to share tips to create a healthier coffee habit.

Is Coffee Good for Me?

Studies have found benefits from sipping on that roasted goodness, including antioxidants and a surprising ingredient: “Coffee contains the soluble kind of fiber that’s also found in whole grains and may help lower your cholesterol,” Emily explains. “It dissolves in water, which is why you don’t notice it.” One cup of joe also contains riboflavin, manganese and potassium. What a great way to start your day! MORE BEAN-EFITS

How Much Should I Be Drinking?

Like everything else we consume, portion control is a must. “Most healthy adults can safely have up to 300 milligrams of caffeine a day, which is about three cups of coffee,” Emily advises. “The best way to track your caffeine consumption is to know how much is actually in your favorite caffeinated drinks.” Not all coffee drinks are created equal, as Emily points out on our blog. RULE OF THREE

What About My Latte?

You don’t have to become a black coffee drinker to make healthy choices. Emily suggests going down a drink size or reducing add-ins at your favorite coffee shop. “When you choose what goes into your coffee, you may realize you prefer a simpler concoction than you get at the local café, with less added sugar,” she says. SKIP THE WHIP

3 Tips for the Perfect Picnic

Category: Chef Tips, Healthy Lifestyle, Parenting, Summer

Ready to picnic like a pro? From packing to prepping to planning—here are some tricks that can help you make your next picnic even more perfect.

How to Picnic the Right Way

Eating outside is a great way to soak in some summer sun. And it can be a really fun way to experience a meal with friends and family. We’re talking about something much more than just moving your food outside onto a blanket. For the most successful picnics, it helps to have tips from the experts. We’ve got you covered with simple ideas that will have you picnicking like a pro in no time!

Pack Perfectly

When packing for your picnic, make sure you cover the three Fs: Food, Function, and Fun! Finger foods, snacks and meals that can be easily packed are best (more about that later). Remember functional essentials like coolers, plates, utensils, napkins, and blankets—and don’t forget sunscreen and bug spray! Last, pack fun games to make the day even more of an adventure.

SMART PACKING

Prep the Menu

Choose a menu that travels well, and that can be served at room temperature. Prepping the food at home will save you stress later, and help you avoid having to pack can openers and sharp knives! Make the meal completely yours and think outside the box. Need inspiration? We put together a bunch of great picnic-perfect recipes on the blog.

FOOD FUN

Plan Activities

A common misconception around picnics is that food is the main event, but that doesn’t need to be true. When it comes to maximizing the picnic experience, activities are your best friend. From playing cards or board games to flying a kite or taking a short hike, activities are a fantastic way to keep everyone engaged and build up a healthy appetite!

GAMES GALORE

The Berry Best Recipes

Category: Chef Tips, Recipes, Spring, Summer

Sweet, delicious, and almost unbelievably healthy, berries are amazing. Here are a few recipes to celebrate berry season.

Berry Sweet Treats for the Win!

Who doesn’t love a sweet and refreshing treat? Our chefs put together the perfect recipes below to bring in the natural sweetness of one of their favorite fresh ingredients: Berries, berries, and more berries!

Strawberry Coconut Chia Pudding

Is it a breakfast, a snack, or a dessert? Yes! This creamy pudding is bursting with flavor and nutritional benefits. Sweet strawberries blend perfectly with the nutty coconut and chia seeds, making this a go-to recipe throughout strawberry season.

SIMPLY SWEET

Avocado & Blueberry Smoothie Bowl

Whipping up a heart-healthy treat has never been easier—or faster. All you need is five minutes, a blender or food processor, and some standout ingredients like blueberries, tangerines, avocados, almonds, and basil (yes, basil!) This colorful bowl has it all.

SUPER SMOOTHIE

Confetti Yogurt Pops

Is summer even summer without a popsicle? Perfect for any age and every taste, these frozen goodies are a great way to stay cool and energized through the day. And with only two ingredients—Greek yogurt and fresh berries—they’re as easy to make as they are delicious.

PERFECT POPSICLES

The Hottest Recipes for Your BBQ

Category: Chef Tips, Recipes, Summer

For many of us, summertime=grill time. Good news is that grilling can be healthy and delicious. Check out some great recipes for summertime or any time you’re feeling the need to light up the grill.

Grill Up Grate-ness!

Who doesn’t love a nice flame-cooked dinner hot off the grill? If you love to grill, we have just what you’ve been craving. Our chefs offer recipe ideas below.

Grilled Curry Chicken

Impress guests at your next cookout with this recipe. The marinade is a blend of Greek yogurt, lemon juice, tomato paste, and an all-star lineup of spices, including curry powder, turmeric, cumin, cloves, and cinnamon. With a recipe this simple, the hardest part of the experience is waiting for it to cook before you can eat it.

THRILLED TO GRILL

Corn with Maple Chipotle Butter

Take a classic like corn on the cob and grow it to new heights. This recipe from our partners at McCormick features their Grill Mates® Smokehouse Maple seasoning blend, spicy Chipotle Chili Pepper, and a little extra sweetness from maple syrup. There’s no “butter” way to enjoy corn this summer!

CORN WORTH CRAVING

Coconut Shrimp

Wondering what to grill up next? Give your dinner a zesty kick with this easy and flavorful recipe from our partners at Chobani. From the creamy Chobani Coconut Greek Yogurt to the spicy warmth of the ginger and earthy sweetness of cumin, this dinner is shrimp-ly the best!

SIZZLIN’ SUMMER SHRIMP

3 Ways to Relax, Reset, Refresh.

Category: All Year, Emotional Wellbeing, Healthy Lifestyle

One of the most important things we can do for our health is taking a break. Relaxing, refreshing, rejuvenating—it’s essential to wellbeing. Get inspired with a few ideas today.

The Power of Taking-15

A little self-care can ease stress and support your mental and emotional wellbeing. Take a 15-minute break to relax, rejuvenate, and reset with these ideas!

Take Nature Walks

Feeling too cooped up lately? A great way to TAKE15 is to venture outside and take a walk. Shown to lower stress and improve memory, nature walks are a great way to clear your head, connect with the world around you, and feel more rejuvenated.

SIMPLE STROLL

Refresh Your Space

A fun and effective way to refresh your mental space is to declutter and clean. A messy room or piles of papers left unsorted impacts how you feel. So, whether you prefer organizing, tidying up, or even moving your furniture around to create a whole new space, the process alone can have a big impact on your mood, mental stamina, and focus.

CLEAN ROOM, CLEAR MIND

Cue the Music

Did you know that listening to music can reduce anxiety, lower blood pressure, and improve your mood? Whenever you need a pick-me-up or want a quick mental refresher to get back into the zone, try listening to your favorite genre or artist.

MUSICAL REMEDIES

Your Cooking Challenges, Solved!

Category: All Year, Chef Tips

“Hey, Chef! How do I …?” When you’re in the kitchen, questions or struggles are bound to pop up. None of us are experts at everything. To help you here is some advice from a professional chefs who helps us tackles the most common cooking challenges.

Don’t Let Cooking Challenges Keep You from the Kitchen

While cooking, have you ever had a simple, yet important, question pop into your head but didn’t know who to ask to find the answer? We know the feeling. That’s why two of our expert chefs, Chef Tim Zintz and Chef Jason Lewis, got together to share their pro tips and secrets to common cooking challenges.

How to Cut an Onion Without Crying

Onions are a flavorful addition to so many recipes. But when the tears start rolling, it can be tough powering through. That’s why our chefs have some tricks to make the whole process better. One tip: Put onions in the fridge to keep them cold. Chilled onions release fewer of the chemicals that make you cry.

NO MORE TEARS

Why Food Always Sticks to the Pan

We know the frustrations of trying a new dish or cooking up an old favorite only for it to stick to the pan! Lucky for you, our wonderful chefs have the solution you need to keep your food on your plate and not your pan. One tip: If you’re using a cast iron pan, make sure your pan is seasoned properly and you wait until it’s hot before adding your food.

BYE BYE STICKY SITUATIONS

How to Cut Veggies Safely and Evenly

Slicing and dicing vegetables is easier said than done, but these tricks will have you chopping hard vegetables like a pro. Make sure you are working on a flat surface to keep veggies from rolling away while you are cutting them. One tip: Keep your vegetables in their place by trimming off any round edges before chopping.

CHOP LIKE A PRO

Back to School Success Tips

Category: Fall, Healthy Lifestyle, Parenting, Summer

Whether it’s summer break or a holiday vacation, it’s wonderful when your kids are off from school. But getting back into the school routine can bring its own challenges. Expert tips to help your family navigate the path from vacation back to school.

Get Back in the Groove

School breaks are a wonderful time for kids to rest and relax and be with family. But getting back to school after any time away can be an adjustment for kids, teens and adults. To help make the transition as easy as possible, our experts have tips to help you and your family get back to your routines.

Establish Your Sleep Schedule

During any break, the whole family may have gotten used to staying up and sleeping in later than normal. It may take a couple days to adjust but now is the time to re-establish your sleep schedule. A pre-bedtime routine like putting away electronics and reading before bed can help improve sleep quality.

SLEEP SECRETS

Start the Mornings Right

Mornings can get chaotic and too often children, teens, and adults skip breakfast on their way out the door. Research shows that eating a healthy breakfast can improve your performance throughout the day. Set yourself and your family up for success with a well-balanced meal to keep you fueled and focused!

BREAKFAST BENEFITS

Learn to Manage the Stress

Getting back to school comes with new schedules and routines. This can come with added stress as you adjust. Learn your stress triggers and what makes you feel overwhelmed. Take a few minutes before they go back to check out ways you and your family can manage stress and try new relaxation and mindfulness strategies.

STRESS LESS

Your Nutrition Questions Answered

Category: All Year, Nutrition News

There are so many nutrition myths out there. It seems like every day there’s another story about a miracle food or fad. A dietitian helps us all separate nutrition fact from fiction.

The Truth on the Latest Nutrition Buzz

When it comes to the world of food, diet, and nutrition, it’s easy to get overwhelmed. With countless conflicting news stories and opinions constantly competing for your attention, it makes it hard to know what is just another fad and what is worth your time and attention. Well look no further, because Aramark dietitian Dr. Qiong Chen (pictured) is here to help bring some clarity and to debunk common food and nutrition myths.

Do Eggs Raise Cholesterol?

A common misconception is eggs are bad for you because they’re high in cholesterol. The truth is that eating foods with cholesterol in them actually has less of an impact on blood cholesterol levels than trans fats and saturated fats. Eggs are packed with protein and vitamins A, B12, and D and they make a great addition to any meal or snack in moderation.

EGGS-TRA BENEFITS

Are Plant-Based Milks Healthier?

Although plant-based milk options are gaining in popularity, cow’s milk has more nutrients such as protein, calcium, and vitamin D than some plant-based alternatives, and can contain fewer carbohydrates and sugar. While plant-based milks might not be more nutritious, they do offer benefits to those with dairy sensitivities—and can also have a lower environmental footprint versus cow’s milk.

MIND YOUR MILK

Juicing: Yea or Nay?

Juicing fruits and vegetables strips them of fiber, which is essential for digestive health. Juices are also high in sugar. Smoothies are a great meal replacement and an easy way to add whole fruits and vegetables (as opposed to juicing them) with other nutrition-packed ingredients, such as nut butter, milk, spices, and herbs.

WHOLE FOOD FIRST

3 Delicious and Easy Plant-Based Meals

Category: All Year, Chef Tips, Recipes, Spring, Summer

Plant-based cooking is surprisingly easy. And it can be healthier for you and healthier for the planet, too! If you’re looking for more ways to bring plant-based meals to your kitchen, check out these recipes that are easy to make and filled with flavor.

Getting All That Plant-Based Eating Has to Offer

Plant-based eating can improve your health and overall wellbeing. But that doesn’t mean it should be boring. If you’re looking for plant-based meals that are delicious, bursting with flavor, and easy to make—look no further. We selected three easy dishes that just happen to be vegan—and that will have you coming back for seconds!

Vegan Chorizo Rice Bowl

This robust, delicious bowl does not mess around! Mouth-watering vegan chorizo sits on top of refried beans and a turmeric jasmine rice base. Toss on some vegan cheddar cheese, pico de gallo, lettuce, and radishes and you’ve got yourself a new family favorite.

BETTER BOWL

Portobello Mushroom & Corn Tacos

Who doesn’t love taco night? This recipe combines some of our favorites for an all-star meal that’s easy to make whether you’re a beginner in the kitchen or top chef material. With each bite, enjoy the flavors of sautéed Portobello mushrooms, green peppers, onions, corn and pico de gallo. With a meal this healthy, taco night can be any night!

TERRIFIC TACOS

Kung Pao Cauliflower

Rather than ordering in, you can make this recipe right at home. The ingredients are simple and easy to find in your grocery store, and it can be ready in only 20 minutes. Bring roasted cauliflower, red peppers, and green onion together in a stir-fry tossed with a chili garlic sauce and peanuts.

SIZZLIN’ STIR-FRY

3 Great Recipes to Warm Up and Fuel Up

Category: Chef Tips, Fall, Recipes, Winter

One of the best things about a new season: New food and recipes. Here are three great recipes that are perfect for chilly days and even colder nights.

Perfect for Chilly Days and Cold Nights

It’s sweater weather. That means it’s time for some cold weather recipes! Here are three seasonal dishes that will help you warm up and fuel up.

Hearty Chicken Gumbo

This homemade soup will fill you and your kitchen with a spicy warmth. Each spoonful brings chicken and sausage mixed with okra, tomato, and garlic in a spicy broth. It’s perfect for a chilly day.

GREAT GUMBO

Harvest Avocado Toast

Propose a toast to this tasty open-faced sandwich. With mashed ripe avocado, apples sauteed with thyme, blue cheese, dried cranberries, and toasted pumpkin seeds, it’s a delicious and unexpected addition to your cold weather lunch line-up.

TASTY TOAST

Pumpkin Chocolate Chip Brownies

We think pumpkin is perfect for Fall and anytime when the thermometer dips. These treats will satisfy your pumpkin cravings any time of year.

PUMPKIN PERFECTION

Cooking 101: Confidence in the Kitchen

Category: All Year, Chef Tips

We all face cooking challenges! Recipes that are intimidating or kitchen skills that we just haven’t been able to conquer. Get tips and tricks to help you feel more confident in the kitchen.

Cooking Made Simpler

Cooking can be intimidating, but you don’t need expensive tools or extensive training to cook healthy and mouth-watering meals. It’s time to take on your cooking challenges head on! Chef Scott Zahren shares tips and tricks to help you feel more confident in the kitchen—no matter your skill level.

Small Steps Add Up Quickly

Taking it step by step, ingredient by ingredient, will do wonders for building your confidence in the kitchen. Chef Scott encourages new and aspiring home cooks to start by practicing a new skill until they feel comfortable enough to graduate to another. You’ll be amazed at how quickly these small steps can add up.

TAKE YOUR TIME

Meals That Inspire

There’s no need to fuss around with recipes that feel intimidating with extensive ingredient lists and complicated steps. Starting small is the way to go, according to Chef Scott. Seek out a handful of straight-forward recipes that help you build your skills and stay motivated.

STIR UP EXCITEMENT

Call Back-Up

If you start to feel overwhelmed or still need a little boost to your confidence, invite someone over and make it a social event! “If you’re with someone who knows what they are doing, it takes the pressure off and you can focus on learning from them,” Chef Scott points out. If you can’t call up a more seasoned cooking companion, there are tons of tutorials online.

BUDDY SYSTEM

Meal Prepping to Eat Better and Stress Less

Category: All Year, Healthy Lifestyle

Did you know planning and prepping meals ahead of time has been linked to eating healthier? It seems we get more nutrients and a greater variety of fruits, vegetables, and whole grains when we plan ahead. Get great ways to reduce meal planning stress.

Healthy Meals Ready When You Are

Let’s face it. Planning and cooking meals every single night can be a chore! That’s probably why meal prepping—or making and storing multiple portions of a dish ahead of time—has become so popular.

And there’s more to the trend than just pretty pics of neatly stacked, identical containers on Instagram. Here are some benefits of meal prepping, along with three recipes that are easy to cook in large batches to refrigerate or freeze.

Better for Your Body

By planning ahead, you’re better prepared to use healthier ingredients such as fruits, vegetables, and whole grains. Research even tells us that people who plan meals tend to eat a wider variety of foods, leading to better nutrition. Also, you’re in control! You portion meals at a time when you’re not hungry so it’s easier to stick to health goals.

RECIPE: MOROCCAN VEGETABLE STEW

Easier on Your Schedule

With meals ready to go when you are, there is less stress on getting dinner on the table after a hectic day. When you hear the question, “What’s for dinner,” you’ll know the answer! Another win? Prepping meals in advance gives you opportunities to look for the best deals when grocery shopping.

RECIPE: CHICKEN AND TOMATO BALTI

Make More with Recipe Magic

For meal prepping, you want to make recipes in bigger batches, right? But it can be a pain to ‘upsize’ the recipe, calculating every ingredient. Good news, all of these recipes (and hundreds more) have a PrepWizard tool built right in, to do the calculations for you. Just change the number of servings on the recipe and the ingredient amounts are re-calculated and ready to go. Bonus: If you want to halve the recipe, it will do that, too!

RECIPE: BAKED STUFFED EGGPLANT

3 Soups to Add to Your Recipe Favorites

Category: Chef Tips, Fall, Recipes, Winter

Is soup the perfect food? On a cold day, there’s nothing like it. Here are three recipes perfect for the season and, best of all, they’re wholesome, delicious, and soup-er easy to make.

Soups for the Season

The temperature may be dropping, but these soups will help beat the chill. They’re perfect for the season, plus they’re wholesome, delicious, and soup-er easy to make. Get those spoons ready!

Moroccan Chickpea Soup

Full of chickpeas, vegetables, and toasted spices, this recipe is packed with flavor. Whether you are having lunch, or a hot and hearty dinner, this vegetarian soup checks all the boxes.

GET THE RECIPE

Turkey Kale Soup

Chock full of vegetables, brown rice, and chunks of roasted turkey in a rich herb broth, this hot, hearty, and healthy soup is a winner.

GET THE RECIPE

Curried Cauliflower Soup

This velvety smooth, curry-spiced soup is a recipe for Cauliflower lovers. It’s one more way to enjoy an incredibly versatile vegetable!

GET THE RECIPE

A Doctors Insights on Tackling Burnout

Category: All Year, Emotional Wellbeing

We all deal with work stress from time to time. But have you heard about or experienced work burnout? Hear from an expert on recognizing, avoiding, and tackling burnout.

Stress vs. Burnout

Stress is part of everyday life—and in small doses it can even be a good thing, driving us to be our very best. However, too much stress can lead to burnout. What exactly is burnout and how can you avoid it or overcome it?

Dr. Gaurava Agarwal, MD, Chief Wellness Executive for Northwestern Medicine and the Director of Faculty Wellness for Northwestern University talks about this important topic.

What Is Burnout?

“Dr. G,” as he is known, says burnout is a form of chronic stress that stems from your relationship with work. Combined with everyday life stressors, this chronic stress can leave you feeling unmotivated and get in the way of success. Burnout can impact anyone in any profession. In fact, up to one in four employees experience burnout.

BREAKING IT DOWN

Causes and How to Recognize Burnout

Unrealistic goals, workloads, or expectations are big factors but not the only causes. How do you know if you’re experiencing burnout? Some signs to look for include mental and physical exhaustion, irritability, trouble sleeping, struggling to find purpose at work, trouble meeting deadlines, and a lack of creativity.

WARNING SIGNS

Coping With and Preventing Burnout

Self-care is important and can help build your resilience against stress and burnout. However, burnout can make it harder to take care of your emotional and physical wellbeing. That’s why Dr. G recommends prioritizing healthy eating, getting enough sleep, exercising, and connecting with friends and family.

GETTING HELP

3 Beyond Easy Comfort Food Recipes

Category: Chef Tips, Fall, Recipes, Winter

Give these three easy, nourishing, and comforting recipes a try—they’re perfect for the season.

Easy Meals for the Win(ter)

With short winter days—and so much to do—it gets tougher to make time to plan everyday meals much less cook them. If you’re looking for something new for the season, try these three easy, nourishing, and comforting recipes.

Turkey, Sweet Potato and Kale Hash

Sauté roasted sweet potatoes with cooked turkey, fresh kale, onions, a dash of cinnamon, and a few other pantry staples to create a warming, colorful, tasty bowl.

GET THE RECIPE

Eggplant and White Bean Casserole

Casseroles are the perfect cold weather comfort food. This one is plant-forward, hearty, and can be made ahead of time. With baked eggplant, white beans, tomatoes, garlic and herbs, it’s a perfect dinner for a busy weeknight.

GET THE RECIPE

Winter Cobb Salad

Salads may not be top-of-mind when the weather gets colder. But this one is an exception since it’s loaded with seasonal flavors such as butternut squash, dried cranberries, chestnuts, and apples. Topped with cooked chicken and a maple-Dijon vinaigrette, it’s perfect for the season.

GET THE RECIPE

4 Functional Foods with Super Benefits

Category: All Year, Nutrition News

You’ve heard the term superfood, but do you know about functional foods? Whether you’re looking to improve your heart, brain, immune, or digestive health, learn more about functional foods and their wonderful benefits.

Functional Foods

The term “superfood” is thrown around a lot these days, but what exactly makes a food “super” and how do you know what to look for? Superfoods, or functional foods, have nutritional plusses that bring a wide range of benefits to your health. Whether you’re looking to improve your heart, brain, immune, or digestive health—functional foods can have wonderful benefits.

Heart-Healthy Cooking Oils

This kitchen staple is dripping with health benefits. Liquid non-tropical plant oils, such as olive or sunflower oils, are packed with healthy unsaturated fats. Omega-3’s and omega-6’s found in cooking oils have several heart-healthy effects such as reducing inflammation and lowering bad cholesterol while increasing good cholesterol.

WE’VE STRUCK OIL!

Immune-Boosting Fruits and Veggies

Making healthy choices—especially when it comes to food—can help build your body’s ability to ward off infections. Fruits and vegetables contain critical, immune-supporting nutrients like vitamins A and C, iron, selenium, and zinc. Fill half your plate with a wide variety of fruits and vegetables and change it up daily. The more colorful your diet, the better!

COOKING WITH COLOR

Brain-Boosting Seafood

Seafood is swimming with lean protein, healthy fat, and many nutritional benefits that will support your heart and brain health. It’s also a great source of vitamins A, D, and B, which, when combined with the omega-3s, are especially good for your brain.

SEAFOOD SUPER-POWERS

Whole Grains for Digestive Health

Good health starts from the inside out. Full of fiber, protein, vitamins, and minerals, whole grains can reduce your risk of chronic diseases while supporting your digestive health. Fiber feeds the healthy gut bacteria that helps with digestion and helps to keep you full between meals.

WHOLE GRAIN GREATNESS

TAKE15 to Show Stress Who’s Boss

Category: All Year, Emotional Wellbeing, Healthy Lifestyle

Need a little break? Good news! Taking a break—even for a few minutes—can improve memory, boost energy, and make us more productive. Learn about the stress reduction benefits of break time.

Show Stress Who’s Boss

Keeping up with deadlines, schedules, and everything else life throws at you can be stressful—and too much stress can contribute to high blood pressure, sleep problems, reduced immune response, and more. Taking 15-minute breaks occasionally during the day can help make a difference. Here are three ways you can TAKE15 to prioritize your wellbeing.

Stretch It Out

Stress tends to land in our shoulders and back so a good neck or lower back stretch can help ease tension while being an effective stress reliever. If you’re not sure the proper way to stretch, there are countless video tutorials online. Stretching can help your body, clear your mind, and improve focus. It’s easy, free, and best of all, effective!

TIME TO STRETCH

Take a Coffee Break

Or a tea break. Or a cucumber-infused water break. Sip solo or with a friend. The point is, when you’re feeling overwhelmed, it helps to get away from the task at hand even for a little while. Just be careful not to overdo it on the caffeine, which could make you feel even more anxious.

IT’S CUP O’CLOCK

Take Deep Breaths

Stop and take a few minutes to really breathe! Deep breaths and meditation can help reduce stress levels and just make you feel better. Find a comfy place to sit, close your eyes, slowly inhale, and exhale until you feel your breathing slow down and get deeper.

BREATHE BETTER

Winterize Your Health with These Expert Tips

Category: Fall, Healthy Lifestyle, Winter

Expert advice on giving your body the TLC it needs to strengthen your natural defenses and keep you on the path to winter wellness.

The Path to Winter Wellness

While there are many reasons to celebrate winter, the colder temps and shorter days can make it harder to stick to regular health routines. Add cold and flu season to that mix and you can really get thrown off your game! That’s why we asked dietitians for some expert advice on giving your body the TLC it needs to strengthen your natural defenses and keep you on the path to winter wellness.

Replenish with the Right Foods

Making healthy food choices is an important building block to overall health—and a critical way to build your body’s immune system. Fruits and vegetables with vitamins A and C, iron, selenium, and zinc are particularly helpful in warding off colds. And remember to power up with healthy proteins like seafood and keep hydrated with water or unsweetened tea.

MORE WAYS TO BOOST IMMUNITY

Revive with Exercise

While it may be harder to get motivated to work out in winter, exercise lowers stress, helps keep the winter blahs at bay, benefits your physical health, and promotes overall wellbeing—all while boosting your immune system. If the gym isn’t your thing, try a walk outdoors, dance inside, or schedule time to try a workout video.

KEEP MOVING

Rejuvenate with Rest

Getting 7-9 hours of sleep each night is important year-round but it’s especially crucial during cold and flu season. Being tired can affect your stress levels, mental sharpness, and ability to fight off infections. In addition to a good night’s sleep, take a break during the day if you feel sluggish. A few minutes to nap, daydream, or do something fun and creative can help refresh your body and mind.

CATCH SOME ZZZs | TAKE15

Eating for Heart Health Podcast

Category: All Year, Healthy Lifestyle, Nutrition News, Podcasts, Winter

Practical ways to improve your heart health based on guidance from the American Heart Association in this podcast from dietitian Amanda Zimmerman.

Healthy Dieting Podcast

Category: All Year, Healthy Lifestyle, Nutrition News, Podcasts, Spring, Summer

With all the diet info out there, it’s hard to tell where to start. Registered Dietitian Amy Anderson offers ways to navigate the confusing world of popular diets—and shares her thoughts about maintaining a healthy weight for a healthier life—in this podcast.

8 Essentials for Heart Health

Category: All Year, Healthy Lifestyle, Nutrition News, Winter

It’s always a great time to make sure you’re doing all you can to keep your ❤️ healthy. The @american_heart Association offers #LifesEssential8 guidelines to help everyone live better.

Show Your ♥ Some ♥

So much depends on keeping your heart and cardiovascular system in good working order. That’s why we are shining a light on recently updated guidance from the American Heart Association (AHA). Based on more than a decade’s worth of research, Life’s Essential 8 from the AHA outlines the most important components of heart health and offers simple steps to maintain or improve yours.

Sleep Better

For the first time ever, AHA added sleep as a key component of heart health. Adequate sleep supports healing, improves brain function, reduces the risk for chronic diseases, and influences eating habits, mood, memory, internal organs, and more! AHA recommends most adults get seven to nine hours of sleep each night. Children need even more!

CATCH YOUR ZZZs

Eat Better

It should come as no surprise that maintaining an overall healthy eating pattern can improve your cardiovascular health. That includes eating a diet full of whole foods, fruits and vegetables, lean protein, whole grains, legumes, and nuts and seeds. The AHA also recommends cooking in non-tropical oils, such as olive and canola.

MORE FOOD FOR THOUGHT

Check, Please!

The AHA incorporated Life’s Essential 8 into one online tool—called My Life Check—to help you assess your own heart health and to better understand your risk for heart disease and stroke. It’s free, confidential, and available to everyone. Of course, it doesn’t replace your doctor, but it can be a good way to assess how you’re doing and show you areas for improvement.

CHECK IT OUT

3 Savory Satisfying Soups and Stews

Category: Chef Tips, Fall, Healthy Lifestyle, Recipes, Winter

Is there anything better than a hot bowl of soup on a cold day? With roasted corn, black beans, tomatoes, and fresh cilantro, this spicy Chipotle Chicken Tortilla Soup is a great way to warm up and fuel up. Get the #recipe and two others to warm up and fuel up.

Get Your Spoons Ready!

Let’s be honest. Any time is a good time for soup. But there’s something about digging into a hot, hearty soup, chili, or stew during the cold weather that hits just right. We put together three of our chefs’ favorite recipes to inspire you to get in the kitchen and start simmering.

Chipotle Chicken Tortilla Soup

Spice up your lunch with everyone’s favorite south-of-the-border-style soup. Our recipe has roasted chicken, crispy corn tortilla strips, tomatoes, black beans, roasted corn, fresh cilantro, and spicy chipotle peppers to fuel you up through your day.

GET THE RECIPE

Roasted Carrot, Ginger & Almond Soup

Roasting carrots brings out their natural sweetness and creates a depth of flavor that’s unmatched in this vegan soup from our partners at Nestle. With fragrant fresh ginger, garlic, onion, and almond milk, the mixture gets blended at the end for a velvety finish that’s as flavorful as it is colorful.

GET THE RECIPE

Butternut Black Bean Chili with Quinoa

This hearty, plant-forward stew really satisfies. Made with cubes of squash, black beans, whole-grain quinoa, and more, it might become your new favorite chili (you won’t even miss the meat!)

GET THE RECIPE

Podcast: Give Your Immune System a Boost

Category: Fall, Healthy Lifestyle, Nutrition News, Podcasts, Winter

Trying to fight off colds and the flu seems like a full-time job this time of year. Did you know there are easy things you can do to give your immune system a boost? Find out more in this podcast from Dietitians Lauren Vierlingh.

Kindness and Your Health

Category: All Year, Emotional Wellbeing, Healthy Lifestyle, Winter

But every act of kindness we extend—to a fellow human being, to animals, to a cause near and dear to our hearts—offers benefits that go way beyond a momentary mood boost or a split-second smile. Each act of kindness has a real physical and emotional benefit. In other words, kindness is healthy. An expert from the Random Acts of Kindness Foundation shares how.

Kindness Isn’t Just Nice. It’s Healthy!

It may surprise you that acts of kindness we extend—to another person, to animals, to a group or cause—offer benefits that go way beyond a momentary mood boost or a split-second smile. Each act of kindness can lead to real physical and emotional benefits. In other words, kindness is healthy. We spoke with Brooke Jones, an expert at the Random Acts of Kindness Foundation to find out more.

Live Longer?!

There are many studies that back up the health benefits of kindness. Brooke pointed out one published in the peer-reviewed journal of the British Medical Association which found that volunteerism (a kind act) ties to a 24% reduction in early death—comparable to eating four to six servings of fruits and vegetables daily! Find out more on the blog.

MORE KINDNESS SCIENCE

Make Your Heart Happy

Doctors have found that showing compassion or even witnessing it releases oxytocin, which is the hormone connected to love. Oxytocin helps us form social bonds, which helps us better trust people and even lowers blood pressure, which over time can lead to a healthier heart.

MORE HEALTH BENEFITS

Making Kindness a Daily Practice

One way to make kindness a habit is to name activities you do every day, then assigning a kindness to each. For instance, “wake up” could be assigned a kindness like sending a thoughtful or funny text to a loved one before your feet hit the floor. Or “eat breakfast” becomes eating healthy food (being kind to yourself).

MORE IDEAS

Sugar and Your Health: Finding a Sweet Balance

Category: All Year, Healthy Lifestyle, Nutrition News

Love sugar? You’re not alone! Many of us are prone to sugar cravings—and it can be all too easy to let the sweet stuff get the better of you. To help us all understand more about the topic, an expert tells us what the science says about sugar and how you can create a healthier relationship with sweets.

Sweet Stuff: Finding a Balance with Sugar

A little sweetness is a good thing. But, when it comes to sugar, we eat way too much of it in the form of added sugars, which experts tell us can be bad for health. How can we tell when it’s too much? What effect does excess sugar have on our health? And are there ways to add a little sweetness to our lives without giving up the sweet stuff completely? We talked to a health expert to find out what the science says about sugar and how we can create a healthier relationship with sweets.

Are All Sugars Created Equal?

You may think some sweeteners are better for you, but don’t be confused by wholesome-sounding ingredients like agave nectar. “[The] body processes all added sugars the same way,” says Dr. Kristina Petersen, Assistant Professor of Nutritional Sciences at Texas Tech University and member of the American Heart Association’s Nutrition Committee. Find out more on the blog.

THE SWEETEST SWAPS

Get Balanced!

“Sugary foods can trigger the release of dopamine, our body’s ‘feel good’ chemical that can lead to more cravings,” says Dr. Petersen. In addition, stress, lack of sleep, and poor nutrition can make us want more sweets. Cutting sugar too quickly can result in withdrawal symptoms including headaches, fatigue, and mood swings. Taming your sweet tooth isn’t always easy, but it can be done.

LEARN COMMON TRIGGERS

Reduce It!

There are many ways to reduce added sugars. One idea: Make savvy sweet swaps. Use fruits, herbs, and spices to satisfy your sweet tooth. Naturally sweet foods include bananas, apples, grapes, dates, berries, and prunes. Spice things up with vanilla and cinnamon. Boosting flavor helps you feel satisfied and can reduce sweet cravings.

MORE WAYS TO REDUCE SUGAR

Today’s Podcast: Chef Tips for Healthy ways to Add Flavor

Category: All Year, Chef Tips, Healthy Lifestyle, Podcasts

Get chef tips for adding lots of flavor to your food…without relying on salt, as your one and only seasoning! This podcast helps us discover ways that less salt—doesn’t have to mean that your food becomes bland and boring. Dial up the flavor—without the salt.

3 Reasons to Go Nuts (and Seeds!)

Category: All Year, Healthy Lifestyle, Nutrition News

Not only are nuts and seeds tasty treats, but they pack a nutritious punch. According to research, eating nuts and seeds is associated with a lower risk of developing high blood pressure, heart disease, cancer, and other conditions. A dietitian helps us understand the health benefits of nuts and seeds, plus the many ways to enjoy them.

Great Things in Small Packages

Few foods are more satisfying than a handful of almonds, pistachios—or whatever your favorite nut or seed may be! We crave their flavors and inviting textures year-round. We talked with one of our dietitians to learn more about the health benefits of nuts and seeds—and ways to incorporate them in your daily meals and snacks.

Good-for-You Benefits

According to research, eating nuts and seeds is associated with a lower risk of developing high blood pressure and other health conditions. They contain fiber and unsaturated fats, which are “the heart-healthy or ‘good’ fats that can help lower bad cholesterol and reduce inflammation,” says registered dietitian nutritionist Taylor Koenig.

TINY AND MIGHTY

Mix It Up!

In addition to being nutrition powerhouses, nuts and seeds are relatively inexpensive, they store well in your pantry or freezer, and are easy to carry around as a snack. But snacking is just the beginning! Get ideas—and recipes—to learn how nuts and seeds can add flavor and crunch to just about any meal.

CREATIVE CRUNCHING

Get Cracking, But …

Remember any added salt or sugar can send your healthy snack downhill. “If you only eat nuts and seeds that are honey-roasted or chocolate-covered, the sugary coating can quickly overshadow any health benefits,” Taylor warns. Stick to varieties that are unsalted and uncoated.

KEEP IT SIMPLE

Today’s Podcast: Making the Food-Mood Connection

Category: All Year, Emotional Wellbeing, Healthy Lifestyle, Nutrition News, Podcasts

We all know that food affects our physical health. But there’s also a relationship between what you eat and your state of mind. It’s called the food-mood connection. Tune in to this podcast to learn about the 3 food building blocks that your body needs to keep your food-mood balance in check.

3 Juicy Strawberry Recipes

Category: Healthy Lifestyle, Recipes, Spring, Summer

Sweet and delicious, berries just happen to be some of the healthiest foods you can eat. They’re low in calories but high in ﬁber, vitamin C, and antioxidants. Give this Strawberry Overnight Oats and a few other recipe ideas a try next time you have a few berries in the fridge.

Bursting with Flavor in Super Ways

Strawberries are sweet, colorful, and delicious on their own. But did you know strawberries are considered a superfood? They’re full of fiber, potassium, folate, antioxidants, and other nutrients. Try these delicious ways to add the little red gems to any meal.

Breakfast Ready Before You Wake Up

Have you tried overnight oats? Mix uncooked oats, yogurt, fruit, and your favorite spices the day before—and you get an amazing, delicious time-saver for your morning meal! Our Strawberry Overnight Chia Oats combines nonfat Greek yogurt, a touch of honey, rolled oats, chia seeds, and fresh strawberries to create a breakfast you’ll want time after time.

GET THE RECIPE

Lunch Taken to a Sweet Level

Strawberries add vibrant color and sweetness to just about any meal. Take our Turkey Strawberry Farro Salad that features roasted turkey breast, fresh strawberries, Asiago cheese, toasted almonds, and whole-grain farro. Served over a kale and spring mix base, it gets drizzled with your favorite balsamic vinaigrette.

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Strawberry Snack Attack

In the afternoon, when you aren’t ready for dinner but lunch is a distant memory, it’s time for a snack! And snacks should check off all the boxes for flavor, nutrients, and ease. This one does that. Strawberry Chia Toast combines toasted whole wheat bread, nonfat plain Greek yogurt, a drizzle of honey, and a sprinkle of chia seeds for a tasty, balanced snack (or an epic breakfast).

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Good News About Pets and Your Health

Category: All Year, Healthy Lifestyle

Did you know that your pet can help you live a healthier life? Backed by scientific research, the good news is something that pet lovers and potential pet parents will both be excited to read about!

Don’t Roll Over on This News

Whether you’re a current pet owner, a prospective pet owner—or someone who is curious about what you’re missing—there is something about pets that you should know: Pets can help you live a healthier life!

Backed by scientific research, and inspired by the American Heart Association’s Best Friend Friday program, you’ll be happy to hear the good news about pet ownership.

Get Those Feet (and Paws) Moving!

Dog owners walk 100 minutes more per week than non-dog owners! They’re also four times more likely to meet the recommended physical activity guidelines for Americans. And all that activity, coupled with other health benefits, can protect your heart (and may even help you live longer, according to science).

PAWS HERE TO FIND OUT MORE

Don’t Stress Meow-t

Pets can improve your mood and help reduce stress. In fact, a survey released by the American Heart Association found 95% of pet parents count on their pet to help relieve stress (and 70% of them reported they’d rather be with their pet than watch TV.)

FELINE FINE

Not Everyone’s Bowl of Kibble

Of course, having a pet isn’t for everyone—and it’s certainly not a health fix-all! If having a pet isn’t the best idea for you, we put together alternative ideas to get enjoyment and benefits in ways you might not have considered. There’s even a link to a quiz to find out if you’d make a good pet parent.

MORE TO CONSIDER

Podcast: Fueling for Fitness

Category: All Year, Healthy Lifestyle, Nutrition News, Podcasts

Looking for pointers on what you should eat—and when—to get the most out of your workouts? Listen to a registered dietitian and certified specialist in sports dietetics share her knowledge about how to fuel for fitness.

Podcast: Ways to Go Plant Forward

Category: All Year, Chef Tips, Healthy Lifestyle, Podcasts, Spring

You don’t have to be #vegetarian or #vegan to go plant-forward! If you already know about this eating trend, you know that eating plant-forward can be both good for your body and good for the environment. Listen to a chef who has some delicious ideas about eating plant-forward.

Get Scrappy: Ways to Reduce Food Waste

Category: All Year, Chef Tips, Healthy Lifestyle, Spring

There are a lot of things you can do in your kitchen to cut down on (or even eliminate) food waste. The trick is finding ways to be creative. An expert on the topics offers several ways to turn food you may be ready to scrap into healthy and delicious meals. A win for your budget, and the environment.

Waste Not, Want Not

Here’s a hard fact: Food waste in the U.S. is estimated to be approximately 30-40% of our entire food supply. Wasting food not only misuses the resources used to grow, harvest, process, and transport it—but it can also be hard on every person’s wallet. To top it all off, it contributes to climate change.

But here’s the good news: There are a lot of things you can do at home to cut down on (or even eliminate) food waste. The trick is finding ways to be creative. A chef offers several ways to turn food you may be ready to scrap into healthy and delicious meals.

Make a Plan

The first step to reduce food waste, says Chef Andrew, is to make a plan. Figure out what you want to make for the week and buy what you need for those meals. He also likes to cook with so-called “imperfect” or “ugly” produce, which can often get thrown out in the store or at home. “They’re just as good,” says Chef Andrew.

WAYS TO USE “UGLY” PRODUCE

Veggie Scraps Are A-Peeling

If you have onion skins, carrot peels, celery tops, and mushroom stems, use them to make a stock for soup. Throw in chicken bones or parts (if you’re making chicken stock) and simmer away. If you gather these items during the week and don’t know what to do with them at the time, freeze them and put them all together later. Get more ideas on what to do with food scraps on the blog.

PEELING BACK THE LAYERS

An Herbal Infusion

Fresh herbs are great, but so much of the plant seems to get wasted. Instead of throwing away the stems or less-than-perfect leaves, use them to infuse olive oil or vinegar for a great salad dressing. Or put them in the deep freeze: Chop herbs, add them to an ice cube tray, cover with water (or olive oil) and freeze to use later. Citrus peels? We have them covered, too!

FRESH FLAVOR IN A FLASH

Today’s Podcast: Chef Tips for Smart Shopping

Category: All Year, Chef Tips, Healthy Lifestyle, Podcasts

How often does this happen? You go to the grocery store with good intentions of filling your cart with healthy foods and sticking to your budget. But somehow what ends up in your cart is not as healthy or as wallet-friendly as you’d like. A chef talks about how to build a well-stocked kitchen — full of nutritious, affordable options.

Today’s Podcast: Easy Meals for Busy Families

Category: All Year, Chef Tips, Healthy Lifestyle, Parenting, Podcasts

It’s dinner time — but the problem is — you have no plans for dinner. On nights like these, almost every busy family could use a chef’s advice to help them get on the right track. A chef talks about ways to solve the age old problem—what’s for dinner?

3 Ways to keep Cool in the Kitchen

Category: Chef Tips, Healthy Lifestyle, Summer

If you can’t stand the heat…get out of the kitchen. A chef shares some recipes and better ideas to help us turn off the oven and stove while still enjoying delicious summertime meals.

If You Can’t Stand the Heat …

… try new ways to keep cool in the kitchen! Great summer meals don’t require a hot oven or hours simmering on the stove. Here are three ideas—and a few recipes—to help you keep your cool all summer long.

Build a Bowl

Your pantry and refrigerator are probably already packed with great ingredients to make an entrée salad or healthy grain bowl. From rotisserie chicken and canned tuna to cooked whole grains and freshly chopped cucumbers, tomatoes, and herbs from the garden, get creative and use what you have!

5 STEPS TO BUILD A BETTER SALAD

Take It Slow

Using your slow cooker in the summer months is a great way to keep the heat low and maximize convenience. After all, who doesn’t want to come home in the evening to an already prepared, hearty meal? If you don’t have a favorite slow cooker recipe, try adapting our Chicken Tagine recipe below.

RECIPE: CHICKEN TAGINE

Grillin’ and Chillin’

Of course, there’s always everyone’s favorite summertime cooking method: Grilling outside! In addition to meat and poultry, you can grill fresh ears of sweet corn, veggies, fruit, and even slices of sweet potato for a complete meal that satisfies—and keeps the heat outside.

RECIPE: SHRIMP & PINEAPPLE SKEWERS

3 Tomato Recipes Perfect for Summer

Category: Chef Tips, Recipes, Summer

Tomatoes are everywhere this time of year. Here are three recipes to try that feature fresh tomatoes in different ways.

It’s the Ripe Time for Tomatoes

Juicy, tangy, and naturally sweet, there’s nothing quite like fresh, ripe tomatoes at their peak. And that time is now! You can find fresh tomatoes in local markets, at roadside stands, or maybe even ripening in your own yard or patio. To celebrate summer’s favorite fruit, here are three recipes that feature fresh tomatoes in unique ways.

Indian Buddha Bowl

They might sound complicated, but Buddha bowls are super-simple to make and can be customized to fit any taste. This one features toasted, curried chickpeas, cooked whole-grain brown rice, and a colorful mixture of fresh tomatoes, carrots, spinach, and other veggies for a vegetarian bowl that is as tasty as it is filling.

GET THE RECIPE

Watermelon Tomato Salad

Fresh, ripe watermelon and juicy tomatoes are tossed with fresh basil, mint, and a red wine vinaigrette for the perfect summer side dish. Vibrant, tangy, and sweet, this salad would also be great with a few crumbles of feta cheese.

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Fresh Tomato and Basil Penne

It’s hard to beat pasta for its simplicity—and for being able to satisfy everyone at the dinner table. This recipe is sure to become a favorite with whole-grain pasta, fresh tomatoes, red onions, garlic, and basil. How easy is that?

GET THE RECIPE

3 Super Smoothies to Start (or End!) Your Day

Category: All Year, Chef Tips, Recipes, Summer

Looking for great smoothie recipes with a healthy twist. A chef provided three great recipes that are definitely worth a try – Blueberry Banana, Carrot Ginger, and Kale Pineapple each make for a delicious way to add some variety if you’re a smoothie lover.

3 Smooth Operators

Whether you’re starting your day or looking for an afternoon pick-me-up, smoothies can be a great grab-and-go option. They are a delicious way to help you get the fruits and veggies—and the energy—you need. But it can be hard to find the right flavor combos—and it’s easy to turn a smoothie into a dessert if you’re not careful! That’s why we whipped up this colorful trio of new recipes to shake up your smoothie routine.

Blueberry Banana Smoothie

Could this one get any easier? A little water, a banana, some frozen blueberries, and chia seeds get blended together for a boost of flavor, nutrients, and vibrant color.

GET THE RECIPE

Carrot Ginger Smoothie

Bet you never tried making a carrot smoothie at home! This dairy-free recipe calls for grated carrots, fresh fragrant ginger, sweet pitted dates, frozen pineapple, and peeled oranges. Blend everything with water and ice cubes for a frosty, fruity morning eye-opener.

GET THE RECIPE

Kale Pineapple Smoothie

It’s easy going green when you have a green smoothie this tasty! It’s made with banana, pineapple, apple, and leafy kale. Here’s a bonus tip: If you wash and freeze the kale ahead of time, the leaves will break up more easily in your blender, making your smoothie—well—smoother!

GET THE RECIPE

3 Summer Recipes to Savor

Category: Chef Tips, Recipes, Summer

From watermelon to corn to berries, summer fruits and vegetables can’t be beat. Here are three recipes to help make the most of the best of the season.

Savor the Summer

There are so many fruits and vegetables at their peak right now! The grocery aisles and farmers’ markets (and maybe your neighbors’ backyards) are full of fresh ripe corn, cucumbers, zucchini, melons, cherries, berries, and more. But what can you do with all this bounty? Here are three recipes our chefs put together to celebrate the season.

Spicy Watermelon Salsa

Sure, fresh watermelon is great by itself as a sweet treat. But it can be so much more! Toss it with chopped tomatoes and mint for a flavor-packed salad. Or chop fresh watermelon, red and green onions, fiery jalapeno, and cilantro and toss it with lime juice for a perfect salsa to top tacos or grilled chicken—or as a dip.

GET THE RECIPE

Confetti Corn Salad

It’s hard to find a side dish that packs in so many garden-fresh summer ingredients! This party-on-a-plate has corn, bell peppers, cucumbers, leeks, radishes, jalapenos, and dill—all tossed with a spicy sweet-and-sour dressing that makes the dish a summer cookout stand-out.

GET THE RECIPE

Berry Yogurt Pops

July is National Berries Month—a great time to find your favorite berries and put them in everything! For a cool and sweet treat, creamy Greek yogurt and fresh berries—and a little freezer time—make perfect popsicles.

GET THE RECIPE

Today’s Podcast: How to Build a Better Salad

Category: All Year, Chef Tips, Healthy Lifestyle, Podcasts, Spring, Summer

We all eat them. But we don’t all love them. Because sometimes, salads are a little boring. If you’re in a salad rut and looking for ways to change things up. A chef talks about how to build a better salad.

Today’s Podcast: Be Safe—Kitchen Safety

Category: All Year, Healthy Lifestyle, Podcasts

When you’re cooking there are lots of things to think about. You want to make food that’s delicious, of course! But making sure your kitchen is 100% safe is equally important. To offer some practical advice for home cooks, a safety expert talks about the most simple and effective ways to keep your food, and kitchen, safer.

Baking Up Some Whole Grain Goodness

Category: Chef Tips, Fall, Healthy Lifestyle, Recipes, Winter

Do you love to bake? Or maybe eat wonderful baked goods that someone else baked? Either way, it’s time to take your baked goods to the next level by baking with whole wheat and whole grains. For a wonderful Whole Wheat Banana Bread and other ways to get started—give these recipes a try.

Great Grains to Start (or End) Your Day!

Whole grains (think oats, farro, barley, brown rice, and pastas and breads made with 100% whole-wheat flour) are great for so many reasons. Read The Whole Story on Whole Grains to find out more.

We love whole grains so much that we’re sharing three tasty recipes below — pick one and get your whole grain baking going.

Bran Flax Muffins

Don’t let the name throw you! These muffins are moist and packed with flavor. Made with a mix of whole grains, ground flax, shredded carrots and apples, raisins, and a hint of cinnamon, these would be great for breakfast or as a mid-day snack.

GET THE RECIPE

Multi-Grain Waffles

Here’s a good reason to bring that waffle iron out of the cabinet. Whole wheat flour, flaxseed meal, and corn flour provide texture and nutrition while nonfat yogurt, honey, and a little vanilla add moisture, sweetness, and great taste. Impress the family at your next weekend breakfast or brunch.

GET THE RECIPE

Whole Wheat Banana Bread

Who doesn’t love a slice of freshly baked banana bread? This recipe is super-easy to make and celebrates whole wheat flour for extra texture and nutrition. Add nuts or raisins if you like. If you have extra bananas, slice them into thin rounds and press them on top of the loaf before baking.

GET THE RECIPE

Kids & Veggies: What’s a Parent to Do?

Category: Healthy Lifestyle, Nutrition News, Parenting

Getting kids to eat their vegetables is a challenge—and often a source of stress. Vegetables are important in children’s diets, but only around 10% of kids are getting the recommended amounts. But Anne Pantoja, a chef and registered dietitian, has some tips to help solve this age-old dilemma.

Steering Kids Down the Veggie Path

Getting children to eat vegetables is an age-old dilemma—and one that often comes with stress! We know vegetables are important to help young bodies grow and stay healthy. Yet only around 10% of kids get the recommended amounts of vegetables in their diet.

“What’s a Parent to Do?” Anne Pantoja, Registered Dietitian Nutritionist, who is also a mom and a chef offers tips and guidance—and even shares her recipe for brownies made with black beans and applesauce!

Flavor First

“Kids often think vegetables are boring and yucky, so it’s about trying to make them interesting and finding the ones your kids like,” says Anne (pictured). “It’s showing them different preparations, eating vegetables yourself, and having a ‘flavor first’ mentality.” Anne offers tips to get kids to eat veggies in the blog (flavor conditioning, anyone?)

12 TIPS TO TRY

Why Are Veggies So Important?

They contain essential vitamins, minerals, fiber, and other nutrients young bodies need to grow and develop. Some even strengthen immune systems. The USDA recommends kids and teens consume anywhere from 1 to 4 cups of veggies a day depending on age. Anne has found younger kids prefer simpler preparations, but get more adventurous once they reach middle school.

CREATE LIFELONG HABITS

Is Sneaking Veggies a Good Strategy?

One study showed preschool kids ate almost twice as many veggies (and fewer calories) when vegetables were “hidden” in the foods they like. Yet hiding vegetables may prevent kids from learning to enjoy their tastes and textures on their own. A little sneaking is okay, as long as you balance it with other strategies, according to Anne, who offered her recipe for Black Bean Brownies.

GET THE RECIPE

The Benefits of Stretching

Category: All Year, Healthy Lifestyle

From fitness buffs to health enthusiasts, most people don’t make the time to stretch. Those who do often only stretch when something aches. But experts say regular stretching can deliver all kinds of benefits. An exercise physiologist shares some common misperceptions about stretching and top tips on how to create the best stretching routine to keep you flexible and healthy.

Do you take the time to stretch each day? Experts say regular stretching can increase your flexibility, range of motion, and blood flow to muscles—and it can even be good for your brain! It can stabilize mood, lower stress, and lower fatigue.

Learn more about the power of stretching from an expert who outlines the best techniques and times to add stretching to your fitness routine.

Take 5 (or 10)!

“Stretching is something that’s so easy to do, but we tend to want to get our workout in and be done with it,” says Meaghan Goga, an exercise physiologist (pictured). “It will help you sustain and live a fuller and more active life by just incorporating a five- to ten-minute stretch routine into your day.”

FIT AND FLEXIBLE

When Should I Stretch?

Stretching is great as a cooldown after exercise, but you can also stretch apart from a cardio workout. Either way, don’t stretch “cold,” says Meaghan, or without first warming up your muscles with a few sets of jumping jacks, windmills, or a short, low-intensity jog or bike ride.

TIMING IS EVERYTHING

Which Muscles Should I Focus On?

Focus on muscles that are critical for mobility and balance, such as lower back, hips, hamstrings, quads—and your neck and shoulder muscles. If you have certain muscles that are chronically tight, focus on those. Or stretch the muscles you worked out that day.

KEEP IT LOOSE

Picky Eaters: What’s a Parent to Do?

Category: Healthy Lifestyle, Nutrition News, Parenting

When it comes to your child’s eating habits, is picky the word that immediately comes to mind? If you have a picky eater in your house, you’re definitely not alone. Parents everywhere wonder—when will the picky eating end, if ever? Dietitian Caryn Fields helps us better understand what’s behind picky eating, offers tips and approaches to help, and also delves into “do’s and don’ts.”

Do You Have Picky Eaters in Your Home?

It’s not uncommon for kids to go through a picky phase—or several—but it might mean children are missing out on nutrients they need to grow and be healthy.

“What’s a Parent to Do?” To encourage picky eaters to be more adventurous with food, registered dietitian Caryn Fields describes what’s behind picky eating, offers tips and approaches to help, and delves into “dos and don’ts”.

Getting a Child to Try New Foods

Don’t make it a goal for your child to like certain foods; measure success by them trying new foods for the first time. One great way to start is by getting kids into the kitchen with you. “The more familiar they can be with the food, the better,” says Caryn (pictured). “They develop a sense of pride knowing they helped create the meal.”

A FOOD ADVENTURE

Should I Cook Different Foods?

Unless there’s a growth and development concern, preparing separate meals for a picky eater is almost never a good idea. Being a short-order cook “gives that kiddo all of the control,” says Caryn. It can also reinforce the idea that your child is picky and won’t eat the same foods as everyone else.

TOGETHER AT THE TABLE

Pay Attention to Moods

If your kids—or you—have had a long day and are stressed out and tired, it’s probably not the best time to embark on a major cooking mission or make a point of introducing new foods. Be even more understanding with yourself and your kids on those days.

MORE TIPS TO TRY

Podcast: Ways to Manage Stress

Category: Emotional Wellbeing

Stress……It’s a fact of life and it seems to be everywhere. Work stress, school stress, family stress, and stress from what’s on the news every day. It’s all part of the stress equation. Here to help us recognize the signs of stress and to offer practical ways to help reduce its impact on our lives, is Licensed Professional Counselor—Yarvell Gardner.

5 Recipes to Celebrate the Great Pumpkin

Category: Chef Tips, Fall, Healthy Lifestyle, Recipes, Winter

Pumpkin spice, pumpkin latte, pumpkin pie—as soon as October rolls around, pumpkin reigns supreme. But colorful and nutrition-packed pumpkin has a lot more to offer. If you love pumpkin and want to celebrate it for breakfast, lunch and dinner with ideas like Cinnamon Pumpkin Oatmeal, Pumpkin Sweet Potato Bisque, or Pumpkin Curry Sauté—check out these easy and delicious recipes.

The Great Pumpkin

Cooler temps. Fall. Halloween. October is a season for many things, but pumpkin (and pumpkin spice) reigns supreme! While carving pumpkins is great fun, there are more ways to take advantage of this gourd-geous fall fruit by celebrating it for breakfast, lunch, dinner—and dessert. Give these recipes a try.

Cinnamon Pumpkin Oatmeal

Pump up your morning routine! Stir in a little canned pumpkin puree, cinnamon, and a touch of brown sugar to cooked whole-grain oats and you get a breakfast fit for the season.

GET THE RECIPE

Pumpkin Sweet Potato Apple Bisque

Who wouldn’t want to sit down to a lunch with this savory-and-sweet soup as the centerpiece? This recipe calls for onions, thyme, apple cider, canned pumpkin, sweet potatoes, apples, and a bit of cinnamon. Finish it with sautéed apples, a dollop of plant-based (or dairy) cream, and fresh herbs.

GET THE RECIPE

Pumpkin Curry Vegetable Saute

Looking for a meatless dinner? Butternut squash, cauliflower, chickpeas, mushrooms, and other plant-powered ingredients get sauteed and simmered in a homemade curry spice mixture thickened and flavored with pumpkin for a zesty punch.

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Cilantro Pumpkin Seed Pesto

Swap in cilantro for the typical basil and pumpkin seeds for pine nuts and you get this flavorful new twist on pesto! Stir it into whole-wheat pasta, brown rice, or scrambled eggs. Spread it on sandwiches. Or whisk it into a vinaigrette for your new favorite salad dressing.

GET THE RECIPE

Pumpkin Spice Blondies

Sweetened with maple syrup, these blondies have everything you’d expect from the name—plus a secret or two (or three)! The recipe calls for white beans, a little vinegar, and oats for a fiber-rich, lightened-up dessert.

GET THE RECIPE

Cooking for a Crowd

Category: Chef Tips, Fall, Healthy Lifestyle, Winter

Parties, holidays, birthday celebrations—there are so many occasions when you may find yourself cooking for a crowd. Need some help? A chef offers advice for tackling the task of feeding a crew–and making it look easy!

While it’s one thing to cook for yourself or your family, it’s quite another to get ready for a large group. If you’re gearing up to host a big get-together, a chef with lots of experience shares some helpful tips on cooking for a crowd.

Know Your Audience

Design a menu that suits your crew. “I always start with things like age, style, and where they like to dine out,” says Chef O’Brien Tingling, who has overseen many big events. Some people want traditional favorites; others are more creative. Know your guests—and any allergies or preferences—so you can all celebrate together.

PLAN AHEAD

Think Seasonally

Serve in-season produce to ensure your meal is fresh, balanced, and nutritious (it may be easier on your wallet, too!) Fall and winter favorites like Brussels sprouts, pears, butternut squash, beets, and apples are packed with flavor, color, and nutritional benefits. Bonus: If you get food from local sources, you’ll have a story to tell, too.

TASTE THE SEASON

Do the Math

While recommended serving sizes are important, our chefs advise estimating a little more for a party so you don’t run out. Remember side dishes will stretch any meal! And here’s a hint to adjust for a crowd: The free recipes on the Feed Your Potential 365 web site have a built-in recipe converter (PrepWizard) that takes the guesswork out of the equation.

CHECK OUT OUR RECIPES

3 Sensational Side Dish Recipes

Category: Chef Tips, Fall, Healthy Lifestyle, Recipes, Winter

A roasted turkey often takes center stage on our holiday tables. But what about the sides? If you’re looking for some delicious twists on seasonal side dishes, these recipes are a perfect way to shake things up a little.

Simple, Sensational Sides

Turkey takes center stage on many tables at this time of year (and rightfully so!) But for those of you who are looking to shake things up a little, here are 3 sensational side dish recipes that might just become your new supporting stars.

Lemon Sage Cornbread Dressing

Whether you call it stuffing, dressing—or something else—this side dish is a fresh take on an old favorite. It starts with homemade cornbread seasoned with sage and lemon juice. Toss cornbread cubes with sauteed onion, celery, garlic, parsley (and a little more sage if you like), then bake until golden.

GET THE RECIPE

Green Beans Gremolata

Take your turkey-day green beans on a trip to the Mediterranean! Toss whole steamed green beans with fresh lemon zest, garlic, parsley, and olive oil. Light, super-simple, and delicious!

GET THE RECIPE

Cranberry-Apple-Raisin Compote

What would turkey be without a fruity, sweet-tart sauce on the side? This version features fresh apples, dried cranberries, and raisins simmered in apple juice, orange juice, and cinnamon befitting the slightly fancier name, “compote.”

GET THE RECIPE

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Healthy Birthday Treats that Take the Cake

3 Tasty Toasts to Try

Feeling Stressed? 10 Tips to Take the Pressure Off

3 Ways to Build a Healthy Summer Exercise Routine

Bold Flavor: 3 Mouthwatering Recipes Featuring Herbs and Spices

Tips to Stay Safer as Temps Heat Up

3 Time-Saving Hacks to Make Kitchen Prep a Breeze

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