March is National Nutrition Month. The Academy of Nutrition and Dietetics created the annual campaign in 1973 (50 years ago), and it includes a new theme each year. This year’s theme is “Fuel for the Future.” But what exactly does that mean? Food is the fuel that our bodies need to keep our system running. It’s what powers our brain, keeps our heart beating, activates our muscles and gives us energy. Filling up with the right mix of fuel is important now and for the future. An athlete who eats...

With the price of eggs so high, you may be thinking that it’s time to cut back. Maybe you skip the scrambled egg breakfast and choose oatmeal instead, or you look for a vegan egg alternative that’s not equally as costly. But how do you substitute eggs in recipes, such as muffins, pancakes or meatloaf? That will depend on whether the egg is used as a binder, for moisture or as a leavening agent. For recipes that use egg as a binder, like meatloaf or a burger, replace 1 egg with either: 1...

I recently tried a new white chicken chili recipe and it called for both cannellini beans and Great Northern beans. I have always used one or the other, but never at the same time. The two beans in the same bowl of soup allowed me to see and taste their similarities and differences, though honestly, it was hard to distinguish amongst the two!    Cannellini and Great Northern beans are considered white beans, along with navy and butter beans. Cannellini beans are kidney-shaped, which is why...

Waking up to a warm bowl of oatmeal in the cold winter months is a good start to the day. Oatmeal has it’s perks; it’s quick and easy to prepare with a hundred different variations to keep it from getting boring, and it’s fiber content makes it both hearty and healthy, filling up your tummy while keeping your heart ticking strong. Oatmeal starts with the simplest ingredients: oats and milk (or water). Oats mainly come in three different forms: steel cut, rolled and instant. Steel cut oats are...

Nothing says “I love you” like a decadent bar of rich chocolate for your Valentine. There are many types of chocolate, but dark chocolate is the one that has received all the hype for its health benefits. However, can such a treat be good for you? Like milk chocolate, dark chocolate is made with cocoa butter, sugar, and cocoa solids, but dark chocolate contains a higher percentage of cocoa solids, giving it the bitter taste you either love or hate. It also contains less added sugars and 2-3...

Cow’s milk has traditionally dominated the dairy aisle, but recently alternative milks, such as almond, soy and oat milk, have been battling cow’s milk for more space. There’s a number of factors determining the increased popularity of non-dairy milk options, including veganism, lactose-intolerance, milk allergies and environmental concerns. But how do alternative milks compare to cow’s milk in terms of nutrition? Cow’s milk continues to hold the number one spot in milk sales and for good...

Broccoli is the dependable vegetable that can serve as the star of the meal or a trusty side dish. It’s a cruciferous vegetable, like cauliflower or cabbage. Cruciferous vegetables have both pros and cons. The con is the fact that they contain glucosinolates, sulfur compounds that give an overpowering aroma and bitter flavor. For some, this is a mild smell and taste that can be easily overcome, but for others who have a certain genetic makeup, the bitterness and smell is so strong that it is...

When packing a lunch for school, work or an outing, you may think about nutrition, so you pack an apple and baby carrots. You may also think about food safety, so you throw in an ice pack or two. But do you ever think about packing a waste-free lunch? Each person creates an average of 4.5 pounds of garbage per day, which negatively impacts our environment. Nonbiodegradable plastic packaging pollutes our oceans and affects wildlife, and trash dumped in landfills releases powerful methane gas,...

It’s the season for many citrus fruits, including grapefruit, which originated in the U.S. The grapefruit is a cross between the sweet orange and the pummelo and can have a red, pink or white flesh. Texas grows mainly all red grapefruit varieties, such as Ruby Red and Rio Red, that have become so popular due to their sweetness. Grapefruits are a nutritious fruit to include in the diet. One medium grapefruit is a good source of fiber and provides 100% of the recommended dietary allowance for...

It’s not always easy to snack on healthy foods during the holiday season. There’s generally an abundance of homemade cookies and candies to tempt our taste buds. But being more in tune with our body can help us make smart snacking decisions. Snacking can be very beneficial, as it offers an opportunity to consume nutrients we may have otherwise missed. Snacks gives us energy and help curb our appetite until the next meal. However, too often we snack on foods unconsciously, leading to...