Start your pasta water first because this spinach-walnut pesto will be ready long before your spaghetti is cooked. It takes about five minutes to make this super healthy topping for pasta or almost anything else like a chicken breast, fish fillet, or one of my favorites… a chicken pesto sandwich. Traditional pesto uses all basil and pine nuts but by switching some of the basil out with fresh baby spinach and using walnuts instead of pine nuts, this becomes a much healthier sauce.
Spinach can protect you from cancer, heart disease, stroke, macular degeneration and cataracts. It’s also called “brain food” because it may slow the aging of your brain. And both olive oil and walnuts provide heart-healthy fats to protect your heart. Even the garlic is good for your circulation and blood pressure. There. That should be enough reasons to try this simple, quick and easy, super-healthy pesto.
It only takes five minutes because I use pre-washed spinach – a whole bag of it! My food processor holds eleven cups and it’s chock full when I put all the ingredients in but it does process down nicely. If yours seems too full, you can start with half the spinach at first, then add the rest of it after the oil. And use more or less of anything: more garlic, less spinach, it won’t matter. Just taste it at the end for salt… and enjoy. Click here for the recipe.
It’s flu season and there is a lot you can do to keep from getting sick. Here are some of the foods that are known to boost your immune system. I haven’t had a cold or flu in decades, probably because I eat every one of these things regularly, except mushrooms. They’re just so…squishy… but I’m working on it. I’ve been chopping them up really tiny and it does eliminate the squish factor. No excuses!
1. Oily fish: Oily fish—including salmon, tuna, and mackerel—are rich in omega-3 fatty acids, compounds that help reduce harmful inflammation in the body. Chronic inflammation prevents your immune system from working properly, and can contribute to colds and flu as well as more serious diseases.
2. Garlic: These pungent cloves do more than just flavor your food. Garlic also contains allicin, a sulfuric compound that produces potent antioxidants when it decomposes.
3. Yogurt & Kefir: We usually think of bacteria as a bad thing, but some of these microorganisms are essential for good health. Eating probiotic foods, such as yogurt and kefir, is a good way to replenish beneficial strains of bacteria, which promote digestive health and help prevent stomach ailments. There are over 10 trillion bacteria living in our gastrointestinal tract, so you want to make sure the good ones outnumber the bad ones.
4. Tea: Everyone knows a steaming hot cup of tea can help break up chest congestion and soothe a sore throat, but the benefits may run deeper. All tea—black, green, or white—contains a group of antioxidants known as catechins, which may have flu-fighting properties.
5. Red Peppers: Like citrus fruits, red peppers are high in vitamin C. In fact, one red pepper has 150 milligrams of the nutrient—that’s twice the recommended daily allowance for women. (A large orange, by comparison, only has about 100 milligrams.)
6. Mushrooms: White button, Portobello, shiitake, and Maitake are just a few of the varieties you’ll find in your grocery store. Fortunately, just about all mushrooms contain some form of immune-boosting antioxidants, along with potassium, B vitamins, and fiber.
7. Leafy Greens: The darker the greens, the higher the nutrient content. So when you’re shoring up your defenses for cold and flu season, choose arugula and kale over iceberg lettuce. Bitter greens like arugula may even help relieve chest congestion, sniffles, and coughs.
8. Dark Chocolate: Ounce for ounce, pure cocoa contains more of the disease-fighting antioxidants known as polyphenols than most berries—and it’s loaded with zinc, to boot. Too often, however, the nutritional benefits of cocoa are overshadowed by the sugar and saturated fat found in chocolate bars and other treats. To reap the immunity-boosting benefits without the unhealthy extras, stick with bite-sized portions—about one quarter-ounce per day—of dark chocolate with a cocoa content of 70% or higher.
9. Carrots & Sweet Potatoes: Orange fruits and vegetables are rich in beta-carotene. When we eat these foods, our bodies convert this organic compound into vitamin A, which is essential for maintaining a strong immune system. Vitamin A is especially important for areas that go haywire when we catch a cold: It keeps the mucous membranes that line our nose and throat—one of the body’s first lines of defense—healthy and functioning properly.
10. Lean Protein: We think we need protein to build muscle, and we do—but actually, we need it to build antibodies and fight infection in the body, as well. Chicken, turkey, and pork are all good sources of protein, but you can also get plenty from meatless sources such as beans, nuts, and dairy. Lean protein is also important because the immune molecules are made of protein.
Why do I love my pot roast? 1) It’s easy to make. 2) It all cooks in one pot. 3) It’s a complete meal. 4) It’s comfort food squared!
Old fashioned pot roast is a crowd pleaser and takes very little work. It’s mostly cooking time. Who doesn’t love meat that’s moist and tender with potatoes full of flavor? Okay, maybe your vegetarian friend. But meals like this pot roast are my favorite Sunday suppers. While it’s simmering in the oven, I have time to make a salad and dessert.
If you make pot roast, here are a few tips: Browning the meat is crucial for developing the best flavor. As for the liquid, I have made it with both beef stock and chicken stock (I usually make my own but I’ve also used unsalted store-bought stock). And the cooking time is very flexible. Feel free to cook it even longer depending on the cut of meat and how tender it’s becoming. Finally, adding salt is not always necessary. It depends on your stock and how much sodium it has, so test it near the end of cooking before adding salt. If you add too much, there’s no way to fix it.
Then there’s the leftovers! You can use the leftover meat in soup, a burrito, shepherd’s pie, nachos, Italian beef sandwiches, or just eat more pot roast! Click here for the recipe. – Jenny Jones
My less-butter, less-sugar Christmas cookies just got even healthier. I decided to try making them with extra-light olive oil and they turned out great. This time I rolled the dough and cut out the holiday shapes but I will say that a cookie press is a great invention! But when you cut them out, it’s a lot more fun decorating. I like my candy canes the best. This recipe is exactly the same as the one already posted but I used extra-light olive oil instead of canola oil.
There’s no reason to use all butter in these holiday cookies. I bake all my cookies with either half the butter or with some recipes, no butter at all. With these healthier sugar cookies, there’s plenty of butter taste and half the saturated fat. I like to bake them until the edges brown just a little. Click here for the recipe. – Jenny Jones
Got 15 minutes? Then you have time to make a quick and easy meal. This black bean quesadilla is my go-to meal when I’m pressed for time and with the holidays coming, I’ll be having lots of quesadillas. Of course, I use my own homemade whole wheat tortillas, which I usually have on hand, but you can use store-bought ones too. Try to find them without saturated fat.
I realize it’s convenient to use pre-shredded cheese but because of the additives it won’t melt as well as using a block of cheese. So take the extra 30 seconds – yes, that’s how long it takes to shred 2 ounces of cheese – and you’ll have a nice “cheesy on the inside, crispy on the outside” quesadilla.
If you like spicy food, you will love the spicy version of my black bean quesadilla. Simply replace the reduced fat jack cheese with reduced fat pepperjack, and use the hot canned diced chiles. Oooh, Mama!
Whichever way you swing, serve it with salsa (pico de gallo is my fave) or guacamole… or both. Click here for the recipe. – Jenny Jones
I absolutely love my beet & cabbage borscht. It has a complex flavor but is really easy to make. You basically put all the ingredients in a pot and cook. It’s the best soup I know to restore electrolytes and boost your immune system.
Every time I make this soup, I devour it in no time. I think your body knows when it’s getting something super healthy and yesterday I had two big bowls of it for dinner – nothing else. We Polish people usually add a little dollop of sour cream to our borscht. My dad had his own way of eating it. Instead of adding diced potatoes to the soup, he would make a side of mashed potatoes and put some potatoes in his spoon, then dip it in the soup so every bite had mashed potatoes and delicious borscht. Yummm.
Beets alone are an anti-aging powerhouse. They are said to stabilize blood sugar & cholesterol, support the liver & urinary tract, and help fight heart disease and cancer. The rich variety of other vegetables can protect against prostate, lung and other cancers, heart disease, macular degeneration and memory loss.
Winter’s coming and that’s soup season. Try my beet and cabbage borscht on the next cold night but don’t wear white when you’re making it. Beets turn everything red. Even…. well…. you’ll see the next morning. Click here for the recipe. – Jenny Jones
Is there anything better to have with a salad than garlic bread? I love it! And since I make my own garlic bread all the time, I keep it simple and fast. What I usually do is preheat the oven (actually, I make mine in a toaster oven), prepare the bread, which takes less than 5 minutes, and I set it aside. Then I make my salad and dinner. When it’s ready for the table, I pop the garlic bread into the oven. Then I warm a plate, line it with a cloth napkin, and bring the fresh warm garlic bread to the table because fresh out of the oven is the best way to have it. And oooh, that smell!
I like to use thick slices of sourdough bread because you get a soft, golden top and nice crispy edges. And any day that I bake a loaf of bread, that’s always a garlic bread day. If you’ve ever had homemade garlic bread on homemade bread, well… I’m pretty sure you had three slices! My easy recipe makes two slices so double it up if you need more. Line your baking sheet with foil and there’s no cleanup.
There are lots of things people add to garlic bread like herbs or fresh parsley but I don’t think it’s needed. Try my version and let me know if you agree. Click here for the recipe. – Jenny Jones
As if anyone needs it, I just posted a printable recipe for my sweet and salty popcorn, also known as kettle corn. I could eat this every day! I prefer mine just sweet with no salt but I know lots of people crave sweet & salty so you can make it that way too. Either way, it’s ready in 5 minutes. Making your own homemade kettle corn is easy in the microwave and it tastes way better than anything from the store. Click here for the recipe.
Yes, it tastes as good as it looks – but only if you use fresh pineapple. I promise that if you use fresh pineapple in this delicious meal, you will never use canned again. It makes all the difference… well, most of the difference. Different colors of peppers add more complexity to this dish as well as a variety of antioxidants. Each color brings its own anti-aging benefits.
Stir frying is great for weeknight dinners because by the time your rice is cooked, dinner is ready. This one cooks in less than ten minutes. Homemade Chinese will always be healthier because you can use less oil and add more vegetables. The day I decided to create my own healthier sweet & sour chicken was the last time I ordered it in a restaurant. I got the chicken (and too much sauce) with two pieces of green pepper and one red one. Seriously. Three pieces of peppers. And canned pineapple! Click here for the recipe. – Jenny Jones
I just posted my 100th recipe and there are still so many more to come. But no one has ever asked me what MY favorite is. So what is my favorite recipe of all one hundred? Up until yesterday, I might have had to think about my answer because if I didn’t love something, I wouldn’t be making it, right? But last night, it became clear. It’s my delicious, yummy, creamy rice pudding.
As comfort foods go, especially when you feel stressed out, rice pudding is hard to beat. It’s creamy, sweet, and when served warm… it could help avoid some expensive psychotherapy! My low fat version is made with the only rice you should ever use for pudding – Arborio. So last night after dinner, I ran out of those peanut butter cookies so I made some rice pudding. It only takes 30 minutes so as soon as it was done, I transferred it to my orange bowl, planning to have a small serving and keep the rest for tomorrow. I failed.
I started by skimming spoonfuls off the top (it was still pretty warm – actually, it may have still been cooking) and before I knew it, there was hardly any left. I transferred it to a smaller container to refrigerate, tasting as I went along. I went to cover the container and realized there wasn’t even one serving left. I decided it wouldn’t be fair to the next person (me) who’d be eating it.
So I ate the whole thing. It’s not something I’m proud of but I feel I need to share. Keeping it a secret was causing me stress and stress makes us crave comfort foods, and well… it’s a vicious cycle, my friends. So I’ve cleared my conscience, just like I cleared out that orange bowl.
The next time you’re craving some comfort, click here for the recipe.
Start your pasta water first because this spinach-walnut pesto will be ready long before your spaghetti is cooked. It takes about five minutes to make this super healthy topping for pasta or almost anything else like a chicken breast, fish fillet, or one of my favorites… a chicken pesto sandwich. Traditional pesto uses all basil and pine nuts but by switching some of the basil out with fresh baby spinach and using walnuts instead of pine nuts, this becomes a much healthier sauce.
