It’s a hard habit to break — sinking your teeth into a favorite fast-food breakfast sandwich. But your drive-thru addiction could be making a big dent in daily calorie and fat limits without giving you the nutrients needed to fuel your day. Take these steps for a healthy breakfast sandwich remix, great taste included. When you must buy a ready-made sandwich, skip the bacon or sausage. And replace a croissant, white roll or biscuit with a whole-wheat English muffin or whole grain wrap, like a corn or whole-wheat tortilla or a pita pocket. These are great options to have at home for making your own fast meal. Here are other do-it-yourself steps that shouldn’t take more time than driving to a chain restaurant. If you’re feeling adventurous, make a batch of crepes with whole-wheat pastry flour to use as the wrap. Store leftovers between sheets of wax paper in the fridge — they’ll be ready for a grab-and-go breakfast the rest of the week. But if you’re short on time or you’re cutting back on calories, use a broad leafy green, like red leaf lettuce or romaine, as your wrap. Fill your wrap of choice with 3 to 4 ounces of protein, such as eggs, a turkey sausage, your favorite smoked fish or even lean meat leftovers — nowhere is it written that you can’t…  read on >

To get the most out of a whole chicken, roasting is the way to go. It’s an easy and flavorful way to prepare this protein-rich, lean meat, plus you’ll have dinner for two and lunch for the next day. Simple prep steps make the job easy. The U.S. Centers for Disease Control and Prevention cautions not to rinse chicken of any kind — the droplets of water can splash around the kitchen, actually spreading bacteria. So unwrap the chicken and place it directly in your roasting pan. Check inside the cavity for any giblets, usually the neck, gizzard, heart, and liver. You can use them to make stock for a future recipe, but skip the liver (it’s larger than the heart) since it can make the broth bitter. Just roast it along with the chicken for a tasty extra morsel. After prepping the bird as directed in the recipe and before placing it in the oven, be sure to wash your hands and any areas of the kitchen the chicken was in contact with. Roasted Chicken and Chicken Salad For the roasted chicken: 1 4-pound roaster chicken 1 tablespoon extra-virgin olive oil 1 teaspoon salt 1/2 teaspoon freshly ground black pepper For the chicken salad: 2 celery stalks, finely chopped 1/2 cup mayonnaise 1/2 cup plain Greek yogurt 1/2 teaspoon seasoning salt or a no-salt…  read on >

Looking for a fresh way to top your burger, seafood and other proteins? Use hot peppers to create a zesty alternative to mayo or butter-based sauces. Homemade pepper-based salsas are a healthy and flavorful way to liven up all kinds of dishes. And using fruit, such as mango, adds sweetness and plenty of flavor to spicy peppers like jalapenos. Grilled Mango Salsa 2 large mangos 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper Olive oil cooking spray 1/2 red onion, diced 1/2 cup packed cilantro, leaves and stems 2 jalapenos, seeded and diced 1 lime, zested and juiced 1 tablespoon olive oil Note: Look for mangos that are still on the firm side because they are easier to grill. Use a potato peeler to remove the skins. Slice large pieces from both sides of the mango pit. Cut off and reserve any small pieces to add to fruit salad or a smoothie. Coat your grill with cooking spray. Sprinkle the mangos with salt and pepper and place on the grill. Grill 2 to 3 minutes on an outdoor grill or 5 to 6 minutes on high on an indoor grill, turning once until the mangos have grill marks and start to soften. Transfer to a plate to cool. Place the onions, cilantro, jalapenos, lime zest and juice, and the olive oil in a large…  read on >

Doctors may be as confused about what dietary advice to pass on to their patients as the patients themselves — even when it comes to protecting against heart disease through diet, according to U.S., British and Italian reports. Part of the problem is the continuing lack of nutrition education offered in medical schools. Another is the lack of time doctors have to spend with patients. But one piece of information that is getting through is to eat less saturated fat and more unsaturated fat — a better replacement strategy than eating “low-fat” packaged foods that are actually very high in refined carbohydrates, such as sugar. But which unsaturated fats should you choose from? First, know that there are two main types: monounsaturated and polyunsaturated. Most foods high in unsaturated fats contain both, though some have more of one than the other. For instance, avocados, nuts and olive and canola oils are higher in monounsaturated fats. You may be familiar with polyunsaturated fats containing the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). You may have also heard about research disproving the heart-health effects of omega-3 supplements. However, the body still needs omega-3s for good health, and getting them directly from food, not capsules, is important. EPA and DHA are found primarily in fatty fish, so aim to eat 8 ounces of seafood a…  read on >