Eggplant is a high-fiber food that will leave you feeling satisfied and well-nourished. Most people think of the classic purple-colored vegetable, but eggplant comes in many varieties, colors and even shapes. All are perfect for a lighter take on a classic eggplant dish that your whole family will love. One secret to making this Italian standard healthier is using a skillet technique to cook the eggplant. This limits the amount of oil it will absorb. The slices won’t be greasy, and the dish will have fewer calories. Lighter Eggplant Parmesan 1 1-pound eggplant, sliced into half-inch rounds 1/4 teaspoon salt Non-stick cooking spray 1 15-ounce container part-skim ricotta 1 egg 1/4 cup fresh basil leaves, thinly sliced 2 cups fresh or jarred marinara sauce, divided 2 cups grated part-skim mozzarella, divided 1/2 cup grated Parmesan cheese Preheat oven to 400 degrees. Sprinkle eggplant slices with salt. Set in a colander for 30 minutes to release some of the vegetable’s moisture. Rinse and pat the slices dry. Coat a large, heavy skillet with non-stick cooking spray. Place the pan over medium heat and add a few of the eggplant slices. Cover and reduce heat to low. Cook two to three minutes until the slices brown. Lightly spray the tops of the slices with cooking spray and flip them. Cook another two to three minutes, until browned.…  read on >

Sweet corn is an irresistible summer veggie and a good source of fiber. Ideally, you want to eat it as soon as possible after it’s picked, but you can store corn for up to one week — keep the husks on and refrigerate in produce bags. There’s nothing quite like biting into fresh corn on the cob, but you can turn this “fruit” of summer from side dish into a main dish. For a do-ahead time saver, prep the corn in advance: Discard the husks, cut off the kernels with a serrated knife, and store the shucked kernels in an airtight container until ready to use. Corn pairs well with superfoods like beans and greens, and lends a naturally sweet taste to recipes like this delicious take on falafel. Corn & Chickpea Falafel 1 15-ounce can chickpeas, drained and well rinsed 2 cups corn kernels 1 cup parsley 4 scallions 1/3 cup all-purpose flour 1 teaspoon baking powder 2 tablespoons tahini paste 1/4 cup olive oil, divided 8 cups baby greens Place the chickpeas in a food processor and pulse until finely chopped, and then transfer to a bowl. Fold in the corn kernels. Chop the parsley and scallions, and add to the bowl. Add in the flour and baking powder. Mix well until a heavy, thick and wet mixture forms, and then stir in…  read on >

Having “friendly” bacteria in your digestive system is important for good health. They help the body extract nutrients from food, and boost the immune system in the fight against inflammation and many diseases associated with it. Gut microbes do much better with a plant-based diet, according to a study done at the Washington University School of Medicine in Seattle. That’s because plant-based foods “feed” the good bacteria in your digestive system. The researchers also found that a diet of roughly 1,800 calories a day is best, rather than the typical American way of eating, which clocks in closer to 3,000 calories and is linked to excess weight and chronic illnesses. Rather than feeding unhealthy inflammation, plant-based foods help minimize it. Getting more plant-based foods in your daily diet is a great health resolution, and it doesn’t mean that you suddenly have to go vegan. Where to begin? Start with foods that seem to be especially good for the gut, rich in nutrients and the various types of fiber that create healthy bacteria when they reach the colon and/or push out unwanted ones. Bacteria-boosting foods include bananas and blueberries, Jerusalem artichokes, asparagus, leeks, onions, cruciferous vegetables like broccoli, kale, cabbage and cauliflower, polenta (a type of ground corn), all kinds of beans, and fermented foods rich in probiotics, such as pickles, sauerkraut, kimchi, miso and kefir,…  read on >

High in lycopene, low in calories, and rich in vitamins A and C, tomatoes are delicious fruits that can be turned into savory dishes. Try this simple fresh tomato sauce to make good use of this summer favorite. Fast Fresh Tomato Sauce 1-1/2 pounds fresh tomatoes 2 tablespoons olive oil 3 garlic cloves, thinly sliced 1/2 teaspoon crushed red chili flakes 1/4 teaspoon salt 4 fresh basil leaves 1/2 cup white wine or water Quarter the tomatoes, remove the cores and chop them coarsely in a food processor. Heat a skillet over medium heat and add the olive oil, garlic and chili flakes for extra spice. Cook 30 seconds, then add the tomatoes. Sprinkle with salt, add the basil and bring to a simmer. Add the wine or water. Simmer 15 to 20 minutes until thickened. Toss with your favorite whole grain pasta and sprinkle with cheese, or use as a sauce for seafood or chicken. Yield: Enough for four servings Have too many tomatoes to turn into sauce right away? Here’s a simple trick that will allow you to enjoy summer’s bounty into the winter. First, to make it easy to peel off the skins, fill a large stockpot about three-quarters of the way to the top with water and bring to a boil. With a sharp paring knife, cut an “X” through the…  read on >

Shopping for a gift for a friend or loved one? Instead of wracking your brain over which sweater to buy, keep in mind that gifts for good health are always the right size. You can be extravagant with a gym membership or a state-of-the-art piece of home equipment, but there are also many choices that will fit even a frugal budget. For the gadget lover, there’s wearable technology, from activity trackers and smartwatches to heart-rate monitors and GPS tracking devices, the American College of Sports Medicine suggests. Or what about a new app that works with a smartphone? Many are free, but there’s often a bells-and-whistles version you can buy for just a few dollars. Consider a valued accessory for an activity that the recipient already enjoys, like a yoga mat or special yoga socks. You don’t have to be barefooted to feel grounded. Socks specially made for doing yoga provide the grip needed to hold poses and maintain balance during practice. Everyone can use better balance, making training items like a foam roller, balance board or stability ball great choices. Many come in fun colors. A powerful blender or juicer is great for making fast, high-energy breakfasts. But if an appliance isn’t in your budget, how about a reusable water bottle to carry their smoothie? And if food is on the gift list, skip…  read on >

Craving a burger but seeking a break from red meat? For a meal that looks decadent but is healthy, too, a juicy turkey burger is the answer. Though turkey burgers can be dry, a simple addition keeps ground turkey from drying out: Mix a low-sugar BBQ sauce into the meat before cooking. Then enhance the taste with a flavorful condiment that’s loaded with vitamins and minerals, “kale-onnaise,” your favorite mayo amped up with super-nutritious kale. This recipe makes two servings, but you can double or triple the quantities as needed. Turkey Burgers With “Kale-onnaise” For the burgers: 1/2 pound lean ground turkey 1/4 cup low-sugar BBQ sauce 1 tablespoon olive oil 2 whole-wheat buns For the kale-onnaise: 1 garlic clove, peeled 1 cup olive oil-based mayonnaise 2 cups packed kale leaves Zest and juice of 1 lemon For the side salad: 4 cups mesclun greens 2 teaspoons olive oil 2 teaspoons balsamic vinegar Place the turkey and BBQ sauce in a large bowl. Mix well with clean hands and form into two 4-inch patties. Warm a skillet over medium heat and add olive oil. Add the patties and cook six to eight minutes, turning occasionally until no longer pink in the center. While the burgers cook, prepare the kale-onnaise. Place the mayonnaise, kale leaves, lemon zest and juice, and garlic clove in a blender. Process…  read on >