Low-Cal Cocktails: Pome-Rita

This sipper is about 100 calories less than a regular margarita, and has nearly half the amount of sugar.

Ingredients:
1 1/2 ounces tequila
1/4 ounce orange liqueur, like Cointreau
1/2 ounce fresh lemon juice
1/2 ounce fresh lime juice
1 ounce simple syrup
1 ounce pomegranate juice
Kosher salt for rim
Lime wedge for garnish (optional)

Directions:
1. Combine ingredients in a cocktail shaker filled with ice.

2. Shake vigorously.

3. Pour with ice into a salted wine glass.

4. Garnish with a lime wedge.

Nutrition:
Calories 196 (0% from fat); Fat 0g (sat 0g, mono 0g, poly 0g); Cholesterol 0mg; Protein 0g; Carbohydrate 22g; Sugars 20g; Fiber 0g; Iron 0mg; Sodium 5mg; Calcium 8mg

By Susan Hall
[PHOTO BY SEAN KELLEY]

Last Updated: February 20, 2009
Filed Under: Healthy Cooking

Low-Cal Cocktails

These drinks are fresh and simple—with zero fake stuff like sugary mixers or artificial sweeteners. For parties, multiply ingredient amounts by the number of guests, and keep the batch refrigerated until it’s time to serve.

These cool cordials were developed by Lucy Brennan, author of Hip Sips: Modern Cocktails to Raise Your Spirits and owner of Mint and 820 Lounge in Portland, Ore. (Search if you are interested in ... ^^)

1/ Pome-Rita
2/ Simple Blueberry Summer Cooler
3/ Strawberry Kiss
4/ Homemade Simple Syrup

By Susan Hall
[PHOTOS BY SEAN KELLEY]

Last Updated: February 20, 2009
Filed Under: Healthy Cooking

Why Cheese is Healthier Than You Think, and the Easiest Way to Entertain

You may think of cheese as a party food, but not exactly as a health food. Well, we say it can be both. The 57 calories per half-ounce (about the size of your thumb) is about the same as 2 tablespoons of hummus—and it goes much better with a glass of pinot noir, if you ask us. Plus, the handcrafted artisan cheeses we’re seeing more of on the market are so packed with flavor, you only need a sliver for satisfaction.

You can grate aged cheeses like Parmesan and Asiago to add flavor to dishes for much less fat. And most aged cheeses are lactose-free (the milk sugar drops as cheese ages). Serve up an easy cheese plate at your next party with these tips.

How to serve
“Focus on diversity—in texture, in types of milk, even in appearance,” says Janet Fletcher, author of The Cheese Course. You could try serving a soft goat cheese with a smoky blue cheese made from cow’s milk, for example. Or compare similar cheeses from different locations—say cheddars from England and California—so that you can taste the effect of a particular place on the cheese.

When to serve
Serve a cheese course as a leisurely end to dinner, or in place of dessert. “If you have a cheese platter at the start when people are hungry, they tend to overindulge,” Fletcher says.

What to add
“Even one beautiful piece of cheese makes a great presentation,” Fletcher says. But if you want to include an accompaniment, nuts or fresh or dried fruit go nicely. “My favorite is a drizzle of honey on a pungent blue, like Valdeón from Spain.” Fletcher prefers serving cheese with bread instead of crackers, but stick to a basic baguette instead of an herby loaf so it doesn’t compete with the cheese.

What not to do
Fletcher’s one rule for cheese: “Don’t serve it cold.” Remove it from the fridge early—the bigger the block, the longer it’ll need—and keep it under wraps (cover with a dome or overturned bowl) until it’s at room temperature, when flavor and texture are at their prime. To keep things safe, of course, don’t leave any food out at room temperature for longer than 2 hours.

By Lia Huber

Last Updated: February 23, 2009
Filed Under: Healthy Cooking

Only 10 Grams of Fat? Hail Caesar!

Get all the flavor and none of the guilt with this simple recipe for the perennial favorite: Chicken Caesar Salad.

Makes 4 servings
Prep time: 15 minutes
Cook: 12 minutes

Ingredients:
Olive oil cooking spray
1 pound skinless, boneless chicken breast halves
1/4 plus 1/8 teaspoon kosher salt, divided
1/4 plus 1/8 teaspoon freshly ground black pepper, divided
1/2 cup silken soft tofu
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
1 1/2 teaspoons Dijon mustard
1 1/2 teaspoons red wine vinegar
1 teaspoon Worcestershire sauce
3/4 teaspoon minced garlic
1/2 teaspoon anchovy paste
1 tablespoon water
2 tablespoons grated and 1/4 cup shaved fresh Parmesan cheese
8 cups romaine lettuce cut crosswise into 2-inch strips
1 1/4 cups fat-free croutons

Instructions:
1. Heat grill pan to medium-high. Mist chicken breasts with olive oil spray, and season with 1/4 teaspoon each salt and pepper. Grill chicken until just cooked through, about 5–6 minutes per side. Place chicken on a cutting board and let rest about 5 minutes to allow juices to redistribute; cut into bite-size pieces.

2. Mix next 8 ingredients and remaining salt and pepper in a blender until well-combined and creamy, scraping down blender sides, as necessary. Add 1 tablespoon water to thin. Stir in grated Parmesan.

3. Toss lettuce, croutons, and dressing in a large bowl; divide among 4 plates. Arrange chicken over salads, sprinkling each evenly with shaved Parmesan. (Serving size: 2 cups lettuce and 1/4 pound chicken)

Nutrition:
Calories 269 (33% from fat); Fat 10g (sat 3g, mono 4g, poly 2g); Cholesterol 69mg; Protein 31g; Carbohydrate 13g; Sugars 3g; Fiber 3g; Iron 2.5mg; Sodium 510mg; Calcium 178mg

By Laraine Perri

Last Updated: February 20, 2009
Filed Under: Healthy Cooking

Low-Calorie Grilled Shrimp Salad

By Laraine Perri
From Health magazine

Juicy watermelon, tangy feta, and firm grilled shrimp make this recipe a summery star.

Prep: 20 minutes
Cook: 4 minutes
Makes 4 servings

Ingredients:
1 pound large shrimp, peeled and deveined (21–25 count)
1 tablespoon, plus 2 teaspoons olive oil, divided
3⁄4 teaspoon
kosher salt, divided
1⁄4 teaspoon freshly ground black pepper, plus more to taste
Olive oil cooking spray
2 tablespoons fresh lime juice
1 teaspoon honey
1⁄2 small red onion, thinly sliced
1⁄4 cup sliced fresh mint, divided
4 cups arugula
8 (4-inch) seedless watermelon wedges
4 ounces crumbled feta cheese

Instructions:
1. Preheat grill or grill pan to medium-high.

2. Toss shrimp with 2 teaspoons olive oil. Stir in 1⁄4 teaspoon salt and 1⁄4 teaspoon pepper. Lightly spray grill or grill pan with olive oil spray, and cook shrimp about 2 minutes per side or until just cooked through. Transfer shrimp to a plate to cool.

3. In a small bowl, whisk together lime juice, honey, remaining 1⁄2 teaspoon salt, and more pepper to taste. Whisk in remaining 1 tablespoon olive oil.

4. In a medium bowl, combine red onion and 2 tablespoons mint. Add dressing, and toss gently. To serve, place 1 cup arugula on each of 4 plates and top with 2 melon wedges and 1⁄4 of the onion-mint mixture; sprinkle with equal amounts of feta, top with about 6 shrimp, and garnish with some of the remaining fresh mint. Serve immediately. (Serving size: about 6 shrimp, 1⁄4 of the watermelon mixture, and 1 cup arugula)

Nutrition:
Calories 273; Fat 13g (sat 5g, mono 6g, poly 1g); Cholesterol 193mg; Protein 23g; Carbohydrate 17g; Sugars 13g; Fiber 1g; Iron 4mg; Sodium 728mg; Calcium 223mg
(PHOTO: YUNHEE KIM)

Last Updated: February 20, 2009
Filed Under: Healthy Cooking

Beyond Guacamole: Vitamin-Rich Grapefruit-Avocado Salad

By Steve Petusevsky
From Health magazine

To remove the citrus fruits’ bitter white pith for this fresh recipe, cut the peel away with a sharp knife. This recipe makes more dressing than you’ll need; you can refrigerate the extra for up to 5 days.

Prep: 18 minutes
Makes 4 servings

Ingredients:
1/3 cup orange juice
1/3 cup extra-virgin olive oil
3 tablespoons lime juice
2 tablespoons honey
1 medium halved peeled avocado, seeded and cut into 1/2-inch chunks
1 peeled pink grapefruit, cut into sections
1 peeled navel orange, cut into sections
1/2 red pepper, chopped
4 minced green onions
4 cups field greens

Instructions:
1. Combine first 4 ingredients (through honey) in a food processor or blender, or use a handheld immersion blender, and process for 1 minute until the mixture is smooth and creamy.

2. Combine the remaining ingredients (except the greens) in a large, nonreactive bowl (glass, stainless steel, or glazed ceramic). Toss with half of the dressing to moisten. Serve over field greens. (Serving size: 1 cup greens, about 1/2 cup grapefruit mixture, and 2 tablespoons dressing.)

Nutrition:
Calories 234; Fat 17g (sat 2g,mono 12g,poly 2g); Protein 3g; Cholesterol 0mg; Calcium 75mg; Sodium 21mg; Fiber 7g; Iron 2mg; Carbohydrate 23g

Last Updated: February 20, 2009
Filed Under: Healthy Cooking

Spinach Salad With Balsamic Vinaigrette

Ellen Kunes, editor in chief, loves spinach salad with balsamic vinaigrette: spinach, roasted mushrooms, roasted onions, chickpeas, bacon, croutons, and balsamic vinaigrette.

Ellen’s salad has a lot going for it. Of our three, it has the least calories and fat, and the fiber-loaded chickpeas are filling without tons of calories. There are two glitches: oily vinaigrette and salty bacon. A few changes can make this salad healthier.

Balsamic vinaigrette
Try straight balsamic vinegar; the oiliness of the roasted veggies will balance the tartness of your simple dressing. Most people think vinaigrette is automatically low-fat, but the classic version is about 75 percent oil. You save: 210 calories, 28 g fat.

Croutons
Add a few more plain (read: not oily or cheesy) toasted croutons to keep the crunch factor up after cutting the bacon. You add: about 14 calories, 0.4 g fat.

Roasted mushrooms
Throw in extra mushrooms; their meaty quality will make up for cutting some of the bacon. You add: 5 calories, 0 g fat.

Bacon
Ask for a sprinkling of about 2 teaspoons; that’s all you need to get that distinctive flavor and crunch without a whole slew of calories. You save: 173 calories, 13 g fat.

Roasted onions
Order extra onions on the salad for a smoky flavor and minimal calories and fat; caramelized onions add a little sweetness too. You add: about 19 calories, 2 g fat.



*Nutritional analysis is based on typical meal-size salads at chain restaurants.

By Colleen Rush

Last Updated: July 23, 2008
Filed Under: Dining Out

Apple-Walnut Salad With Honey-Balsamic Vinaigrette

Lisa Lombardi, executive deputy editor, loves apple-walnut salad with honey-balsamic vinaigrette: romaine lettuce, apples, walnuts, chicken, dried cranberries, goat-cheese crumbles, and honey-balsamic vinaigrette.

Lisa can’t resist this sweet, rich salad, which gets most of its calories from walnuts, dressing, and cheese. To cut back, use one of our tricks: Swap the fruit—using fresh instead of dried helps you feel satisfied with fewer calories. Here’s how to transform this lunch.

Goat-cheese crumbles
Order 1 tablespoon of cheese (that’s a third of the usual amount put on this salad), and you’ll still have plenty to go around—just toss it in well before you eat. You save: 76 calories, 7 g fat.

Honey-balsamic vinaigrette
Choose fat-free honey Dijon or a similar dressing. You save: 160 calories, 21 g fat.

Dried cranberries
Ask for grapes instead. Dried fruit can inflate a salad’s calories because it’s not as filling as the fresh kind. By adding fresh fruit to your salad, you’ll cut the calories and keep the sweetness. You save: 31 calories, 0 g fat.

Walnuts
Get just a few walnut halves (about 6) instead of the usual ladleful; you’ll end up with a third of the usual calories. The heart-healthy fat in nuts help you feel full, but a small bit will do the trick. You save: 154 calories, 14 g fat.



*Nutritional analysis is based on typical meal-size salads at chain restaurants.

By Colleen Rush

Last Updated: July 23, 2008
Filed Under: Dining Out

Is Your Salad Making You Fat?

“I’m having a salad.” It’s amazing how these four simple words can make you feel so virtuous. But whether you choose a vinaigrette that’s loaded with oil or add an overly generous sprinkling of honey-toasted nuts, it’s easy to pile on extra fat and calories without realizing it, says Joan Salge Blake, RD, clinical assistant professor at Boston University and author of Nutrition and You.

In fact, a restaurant salad with dressing can have as many as 1,000 calories. With Blake’s help, we’ve remade a few popular salads, which also happen to be favorites of three Health editors. Find out how to lighten up your greens too. (Please search these three below)

1. Cobb Salad With Blue Cheese
   
2. Spinach Salad With Balsamic Vinaigrette
   
3. Apple-Walnut Salad With Honey-Balsamic Vinaigrette

By Colleen Rush

Last Updated: February 26, 2009
Filed Under: Dining Out

Surprising New Uses for Beer

By Susan Hall
From Health magazine

Health helper
The grains used to make beer contain silicon, which boosts bone density, says Katherine Tucker, PhD, a senior scientist at Tufts University. Dark beer also contains antioxidants that reduce your risk of heart disease. Enjoy up to one glass a day.

Sole soother
The yeast in beer softens weary, callused feet. Try this treatment from Milk + Honey Spa in Austin, Texas. Pour 1 bottle of lager into a tub of warm water, and soak 10 minutes. Massage 1 cup Epsom salt and the juice of 1 lime onto feet and legs. Rinse and relax.

Cook’s companion
When braising meats, try adding 1 inch of brown ale (such as Newcastle) to the pan. Beer tenderizes the meat and adds great flavor, says Frances Largeman-Roth, RD, Health’s senior food and nutrition editor.

Garden aid
Slugs eating your veggies? Set a beer trap, says Felder Rushing, author of Passalong Plants. Fill a container with beer, cut a small hole in the lid, and bury it in your garden; lid should be flush with the ground. Slugs, drawn to the hops, will fall in.
(PHOTO: ISTOCKPHOTO)

Last Updated: March 16, 2009
Filed Under: Natural Remedies

Super Bowl Sunday: How to Have a Healthy Game Day

Heading to a game-day bash? Don’t kiss your healthy habits good-bye at kickoff. Sure, you can try to burn some extra calories by cheering hard for your favorite team, but that won’t do much if you’re loading your plate high with potato skins and cheesy dips—and washing it down with beer after beer.

The Super Bowl clocks in as one of the biggest calorie fests of the year for many Americans. The average football fan eats about a day’s worth of calories during the game’s four quarters, and the U.S. Calorie Control Council estimates that Americans pack away 11 million pounds of chips by the time the clock runs out.

A few simple swaps can keep you healthy and happy—whatever the game’s outcome. From easy low-cal dips to a quick halftime workout, here’s our guide to a healthy game day.

Last Updated: February 17, 2009
Filed Under: Home and Family