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Open-Faced Steak Sandwich

The sizzling skirt steak harmonizes deliciously well with bell peppers and onions. Serve on a slice of warm, toasty Italian bread with melted cheddar and you have a simple but satisfying steak sandwich lunch. Active time: 20 minutes | Total time: 35 minutes Open-Faced Steak Sandwich Ingredients Cooking spray 1 tbsp olive oil 1/2 lb…

Creamy Salmon Spread With Cauliflower Dippers

Whether you are looking for a packable lunch or a healthy dip to serve at a get-together, look no further. Canned salmon is rich in omega-3 fats — and, combined with Greek yogurt — delivers a delicious protein-packed dip or spread. Cauliflower has the crunch you crave, while adding a serving of vegetables. Active time:…

Top 5 Healthy Chinese Food Options For Takeout

No matter how consistent you try to be about your eating patterns, keeping up with healthy cooking and meal prep every day can be a challenge for anyone.  Sometimes you’re in a jam, sometimes on the go, maybe you forgot to get groceries. Or maybe it’s just one of those nights when you don’t feel…

Perimenopause Diet: Evidence-Based Nutrition for Hormonal Changes

Feeling off in your body and not sure what’s behind it? You’re not alone, especially in midlife. While lifestyle and genetics play a role, a major (and often overlooked) factor could be perimenopause. Perimenopause is the transition leading up to menopause, typically starting in your 40s and lasting around four years (1). During this time,…

Sheet Pan Kung Pao Cauliflower Steaks

A little spicy, a little sweet, this vegan sheet pan dish stars cauliflower steaks dressed up in a kung pao-like sauce. Cilantro and green onions add a fresh punch and peanuts add crunch and some protein. Serve with brown rice or over whole-wheat noodles. Active time: 15 minutes | Total time: 40 minutes Sheet Pan…

Mixed Berry Overnight Oats

With 24 grams of protein, this simple overnight oats recipe is the perfect thing to start your morning out on the right foot. The banana provides creaminess, while the blackberries and raspberries add natural sweetness and texture. Active time: 5 minutes | Total time: 5 minutes + chill in the fridge overnight Mixed Berry Overnight…

Cacao Nib & Almond Green Smoothie Bowl

The smoothie bowl is an opportunity to make something pretty — and pretty healthy — for breakfast. By spreading your oat-based smoothie in a bowl and topping it with colorful bits of raspberries and almonds, it’s not only a meal but it’s also a work of art. Active time: 10 minutes | Total time: 10…

Tempeh Breakfast Burrito Bowls

Busy mornings just got a serious plant-based upgrade. These Tempeh Breakfast Burrito Bowls pack 20 grams of protein per serving — no eggs, no meat, no problem. Hearty tempeh crumbles and black beans team up with brown rice, zesty corn, creamy avocado, and fresh pico de gallo for a bowl that’s as satisfying as it…

Raspberry Smoothie Bowl With Pears and Pistachios

The smoothie bowl is a nutritious breakfast that eats like a dessert. Fuel your workout with this creamy, fruity and colorful concoction of pureed raspberries and yogurt with the crunch of pistachios. Active time: 10 Minutes | Total time: 10 minutes Raspberry Smoothie Bowl With Pears and Pistachios Recipe Ingredients 2 1/2 cups (613g) plain…

A Dietitian’s Top 10 Summer Salad Picks

Juicy peaches, ripe tomatoes, crisp zucchini, and leafy greens—summer is the ultimate season for fresh, flavorful produce.  This means it’s also the perfect time to experiment with vibrant, nutrient-packed salads! I eat a summer salad daily (yes, seriously) during the warmer months because they are fresh, satisfying, and endlessly customizable.  “Summer salads are the perfect…

Quick Black Bean Chili Over Lime Couscous

Vegetarian and looking for a high-protein meal? Look no further than this recipe, which gives you 20 grams of vegetarian protein per serving, plus tons of fiber to keep you full. Contrary to popular belief, chili doesn’t need to simmer for hours to deliver great flavor. This plant-based black bean chili takes a quick sauté…

Air-Fryer Boneless Buffalo Wings

Skip the bar food and make your own crispy hot wings instead! Marinating boneless chicken breast pieces in a mix of buttermilk and hot sauce infuses the meat with flavor, and the panko and almond flour breading creates a delicious crisp crust in the air fryer. The wings get a splash of hot sauce to…

Air Fryer Truffle Fries

These air fryer fries are extra crisp thanks to a light coating of “instant flour.” A blend of very finely ground all-purpose wheat flour and malted barley flour, it’s used to make lump-free sauces and gravy, but it also creates a thin, crisp coating on air-fried ingredients. If you own an air fryer, it’s great…

Air Fryer Potato-Carrot Latkes With Cumin Yogurt

Carrots add a little sweetness to these crisp latkes, which is balanced by the toasty earthiness of cumin. By using the air fryer, we reduce how much fat is added, yielding a crispy latke without extra oil. Be sure to wring out as much liquid as possible from the potato mixture for the best texture.…

Buffalo Wings with Blue Cheese Dip

Crowd-pleasing buffalo wings are a hit at parties, and you can enjoy them with less calories and fat. Baking allows the chicken wings to crisp up in their own fat–no vat of hot oil necessary! Our version of wings also comes with a side of lightened blue cheese dip made from Greek yogurt. RD Tip:…

Air Fryer Vegetable Fritters

Crunch into wholesome vegetable goodness when you make these carrot-zucchini fritters. Using carrots and zucchini instead of plain potato lowers the calories of the fritters. Serve with a side of plain nonfat Greek yogurt for dipping, or use these fritters as a vegetarian-friendly burger patty. Active time: 20 minutes | Total time: 30 minutes Air…