Jalapeño Poppers


There are few appetizer recipes that provide as many flavorful ingredients as this Jalapeño Poppers dish. With a fabulous combination of flavors, in addition to the variety of nutritional benefits, these poppers bring a lot to the table. This highly nutritious dish is bursting with carotenoids, omega 3 fatty acids, quercetin, and lean protein. If that weren’t enough of a reason to serve these poppers to your dinner guests, it also accommodates dietary restrictions such as vegetarian, gluten-free and dairy-free guests. Enjoy every bite of this delicious balance between healthy and delicious! Get the recipe here.

Vegan Gumbo


If you are trying to adopt a healthier lifestyle, consider adding healthy recipes like this to your dinner routine. Studies show that consuming a vegan diet is associated with lower systolic and diastolic blood pressure. Choosing foods that are high in fiber and low in sodium, such as this vegan gumbo, is also linked to healthier blood pressure levels. Try this vegan recipe and explore the health benefits that result from a plant-based diet approach. Get the recipe here.

Southwestern Beans and Rice


Have a craving for Mexican but watching your waistline? No problem!  This southwestern staple is packed full of flavor and fat busting nutrients. Black beans are a perfect combination of complex carbohydrates, fiber and protein. They have a low glycemic index which means they are digested at a slower rate and maintain even blood sugar levels that prevent hunger. In addition, fiber and protein help keep you fuller with fewer calories and ensures that you lose the fat not muscle. Get the recipe here!

Ginger Sweet and Sour Sauce


Sauces that are sold in your local supermarket are generally notorious for providing excessive levels of sodium. These little sources of sodium can do damage on your total sodium intake and consequently, your heart. A review of over 150 research studies suggests that dietary sodium reductions result in a significant decrease in blood pressure levels – approximately 1% lower for those with normal blood pressure and 3.5% lower for those with hypertension. The perfect solution to a quality-tasting sauce, without excessive levels of sodium is this Ginger Sweet ‘n’ Sour Sauce. Get the recipe here.

Chive Farro


Ancient grains are becoming more popular and because of that, consumers are demanding more uses for them. After all, most of us know what to do with wheat bread, rice and pasta, right? But what about farro? Farro is one of the first whole grains ever domesticated and is popular in Ethiopian cuisine in the form of a flatbread. It can also be found milled into tortillas or eaten alone with delicious spices as found in this recipe. So get some whole grains and lots of fiber today with a side dish of Chive Farro! Get the recipe here.

Medallions of Chicken with Jamaican Sauce


Keeping our metabolic fire burning is one way to help stay slim throughout the years and we can do this through regular resistance training, cardiovascular exercise and hot pepper! That’s right – hot peppers! Hot peppers contain a compound called capsaicin, which was found in a 2010 study to help fight the buildup of fat in the body, and a 2011 study found the compound helps boost metabolism and curb appetite. So enjoy some spice in your life and start with this delicious recipe! Get the recipe here.

Edamame, Cannellini and Pepper Salad

White bean cannelini salad.Healthy vegetarian food just got taken to a whole new level of flavor and excitement. This simple salad is so delicious that it will have meat eaters in line for seconds. In addition to getting a five-star rating for flavor, this dish also contains important sources of plant-based protein, found in the cannellini beans and edamame. For just 110 calories, this vegetarian paradise provides 6 grams of protein, in addition to 3 grams of fiber.

Researchers have long been aware of the benefits of eating a vegetarian diet and a meta-analysis, released this past week, further mounted on that evidence. The researchers evaluated findings from seven clinical trials (strongest evidence) and 32 observational studies. Findings from the clinical trials and observational suggest an association with a vegetarian lifestyle and lower systolic and diastolic blood pressure. For people trying to improve their heart health and reduce the risk of heart attacks and strokes, this Edamame, Cannellini and Pepper Salad might just be the perfect fit for your new vegetarian lifestyle. Get the recipe here!

Chicken Scallopini With Capers


Garlic and olive oil both have wonderful health benefits, especially when paired together. The resulting organosulfur and hydroxytyrosol compounds may have anti-carcinogenic and cardio-protective effects. Studies suggest they can help decrease serum levels of glucose, triglycerides and cytokines. These antioxidants have been shown to help prevent and improve metabolic syndrome and decrease oxidative stress (particularly in liver and muscle tissues.) This recipe combines garlic and olive oil together, helping to create these health benefits. Plus, packed with 12 grams of protein, this tasty dish is one you won’t want to miss. Get the recipe here!

8 Ways That Coffee Can Save Your Life

Steaming white cup

You probably already know that fruits such as blueberries and blackberries and vegetables such as broccoli and brussels sprouts are loaded with antioxidants. But do you know what one of the richest sources of antioxidants is worldwide? Chances are, you don’t and the answer may actually surprise you. It’s coffee. That’s right; the drink that so many of us love may actually be good for us. If you’re thinking of giving up your coffee habit because you’re not sure if it’s a healthy component, think again. Here are eight reasons to change your mind.


Sweet Potato, Butternut Squash, Carrot and Ginger Soup

Bowl of fresh butternut soup

Looking for that summer glow in the dead of winter? Look no further than this sweet potato, butternut squash, carrot and ginger soup! According to the USDA nutrient database, one cup of butternut squash has 457% of the recommended daily vitamin A, while one cup of sweet potato has 769%, and one cup carrot contains 428%! Vitamin A contains beta-carotene that, with the consumption of dietary fat, can accumulate in the skin, making the pigmentation brighter. Get the recipe here.