You’ve made the decision to improve your eating habits, but where should you begin? It can seem overwhelming at first. One way to approach new lifestyle habits is to map out the improvements you’d like to make and tackle them one at a time, over a week or two, before making the next change. Here are three steps to schedule on your calendar: Start by making better food choices at meals. Do you forgo breakfast at home and automatically go to your favorite drive-thru or opt for a donut in the break room at work? Your first change might be to have a healthy whole-grain cereal or a plain yogurt with fruit for your morning meal. Pack it in your tote if you aren’t hungry before you leave the house. Next, upgrade your supermarket choices. Is your cart typically loaded with convenience foods? The next time you shop, buy the fresh foods needed to replace at least one meal a day with a from-scratch recipe. When you need convenience items, think of precut fixings for a vegetable salad and a roasted chicken or cooked shrimp for nutritious proteins. Finally, revamp your cooking style. If your favorite recipes are breaded and fried, or loaded with butter and cheese, cut back on some of these high-calorie techniques. It can be as simple as switching from cream-based sauces…  read on >

Are you craving a seafood bonanza but can’t get to the beach? Here’s how to make a clambake right in your own kitchen. Traditional clambakes serve up more than clams. This special one-pot meal typically includes other seafood, such as lobster and mussels, plus hearty sausage, potatoes and corn. This may look like a decadent meal, but the seafood is very low in calories while high in protein. Plus, the clams and mussels contain high amounts of the important nutrient vitamin B12. Stove-Top Clambake 2 tablespoons olive oil 1/2 pound chicken sausage, cut into 1-inch thick slices 2 large sweet onions, such as Vidalia, chopped 1/2 pound small potatoes, any variety 2 ears corn, cut in half 1 dozen littleneck clams, scrubbed 1 pound mussels, cleaned 2 lobster tails 1/2 teaspoon kosher salt 1/4 tablespoon freshly ground black pepper 1 cup dry white wine 1 cup unsalted vegetable or chicken broth Warm the oil in an 8-quart stockpot over medium heat. Add the sausage and cook 4 to 5 minutes until the slices start to brown. Scatter the onions on top and cook 4 to 5 minutes more until tender. Layer on the remaining ingredients, starting with the potatoes, then the corn, clams, mussels and lobster tails. Sprinkle with the salt and pepper. Pour in the wine and broth and cover. Increase the heat to…  read on >

Leeks may look like scallions grown out of control, but they can add subtle flavor to many dishes, from soup to sides. Leeks are part of the onion and garlic family and are a good source of nutrients, including antioxidants. But unlike their cousins, leeks aren’t usually eaten raw. The first step in any leek recipe is to properly clean them. Cut off and discard the very dark green tops or place them in your compost pile. Thinly slice the leeks and place them in a large bowl of cold water. Toss the slices thoroughly to loosen any dirt or sand that might be caught between the layers and then drain them. Dry the leeks before proceeding with this or any recipe, unless noted otherwise. Here’s how to make a rich leek and potato soup that’s perfect hot or cold. Leek and Potato Potage 3 tablespoons olive oil 4 leeks, trimmed, sliced and rinsed 1 teaspoon dried herbs, such as rosemary, thyme and oregano 1/2 teaspoon salt 1 pound baby potatoes, such as Red Bliss or Creamer, quartered 1 quart no-salt-added vegetable or chicken broth Freshly ground black pepper to taste 4 tablespoons chopped chives (optional) Place the oil in a large stockpot and warm over medium heat. Add the leeks, dried herbs and salt. Cook 4 to 5 minutes, stirring often until the leeks…  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 >

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 >

Research continues to unlock the benefits of eating whole grains, already thought to promote better digestive health, along with being very filling. A review of 12 studies involving nearly 800,000 participants published in the journal Circulation found that eating three to four servings of whole grains every day can lower the death rate from many illnesses, including heart disease and some cancers, compared to people who eat no or few grains. When trying to add to the whole grains in your diet, keep in mind that you have choices beyond whole-wheat bread and brown rice. Many ancient grains are being reintroduced and are available in a variety of products. Like the already super-popular quinoa, amaranth is a grain variation with a high protein content. Because it doesn’t have gluten, it’s a good choice for anyone with celiac disease or a sensitivity. Bulgur is a wheat product similar in appearance to couscous. You may already know it as a key ingredient in the Middle Eastern dish tabbouleh. Farro is a type of wheat that’s sometimes used to make semolina flour for pasta. In whole grain form, it looks and cooks like rice. Spelt is another type of whole wheat grain coming back in favor. Use spelt pasta to replace the refined type in favorite recipes. Because it’s also sold in a refined state, be sure to…  read on >