Blog Posts by SparkPeople.com

By Bryn Mooth, for SparkPeople

Granola bars are a healthy on-the-go snack, but some packaged versions contain high fructose corn syrup, preservatives and sweet ingredients that negate some of that nutritional benefit. This homemade granola bar recipe includes whole grains, natural sweeteners, healthy nuts and dried fruit, with protein and fiber to keep you going. Even better: The recipe is super adaptable. You can adjust the amount of brown sugar to suit your taste, and add any combination of dried fruit you like, or omit the fruit. Neither rock-hard nor super soft, this crunchy-chewy granola bar lives up to its good-for-you reputation.

Homemade Granola Bars
(makes 16 bars)

3 tablespoons natural nut butter (almond, peanut, soy or sunflower)
3 tablespoons honey
4 tablespoons agave nectar (light or dark)
1 to 3 tablespoons packed brown sugar
1 teaspoon vanilla extract
1 1/2 cups puffed wheat, rice or kamut
1 1/2 cups old-fashioned oats
1/2 cup Grape Nuts
1/2 cup whole

Read More »from Better Than Store-Bought: Granola Bars

By Chef Meg Galvin, Healthy Cooking Expert at SparkPeople.com

Today's cooking blog is a lesson in cooking without a recipe. Once you know which ingredients pair well together, how big a serving size is, you can start to combine them to suit your needs. We're starting with a dish that anyone, regardless of their cooking skills can make: pasta salad.

Pasta salad is an easy, go-to meal when the weather is warm, but most of the recipes we know and love are mayo-based, which means they're not so great for us. The easiest swap is to use lowfat plain yogurt instead of mayo.

But what about when you're tired of your same-old pasta salad? Here's an easy way to turn one box of pasta into dinner for four or a side dish for your next neighborhood gathering.

You don't even need a recipe. Adjust the portions as needed, and learn to cook "without a net." This is a great chance to experiment in the kitchen without taking a big risk.


TIPS:

• "Cook" this dish the night

Read More »from One Box of Pasta, so Many Salads

By Chef Meg Galvin, Healthy Cooking Expert at SparkPeople.com

This hearty yet better-for-you dinner is perfect for a camping trip, a cookout with friends, or just dinner on a Wednesday night.


Minutes to Prepare: 10
Minutes to Cook: 30 Number of Servings: 4

Tips

Choose the small waxy potatoes so that they will finish cooking at the same time as the onions and peppers.

* Sausage has slimmed down--have you seen the varieties available on the market these days? You can find lower-fat, less sodium, even half pork and half chicken, which is what I used.

Slice the sausage at an angle so the portion looks larger than it is.

Ingredients

1 red onion, sliced (about 1 cup)
2 bell peppers, sliced (about 2 cups)
5 cloves garlic, sliced in half
16 ounces redskin potatoes, quartered (about 9)
1 sprig thyme
1 teaspoon fresh oregano (or 1/2 teaspoon dried oregano)
Pinch black pepper
3 reduced-fat sausage links, (about 10 ounces)*, sliced into bite-size pieces
1 tablespoon Read More »from Slimmer Sausage and Peppers

By Chef Meg Galvin, Healthy Cooking Expert at SparkPeople.com

If you have even grown zucchini you know that when Mother Nature works her magic the zucchini harvest is overflowing. What to do with all those green squash? (If you're not growing zucchini, chances are a neighbor, friend or co-worker is. Just today a few zucchini and summer squash showed up at the SparkPeople offices with a sign that said "Free to a good home"!)

Zucchini not only grow in abundance, they also grow in size rather quickly. You can clear your zucchini plants of mature squash one day, only to find one the size of your arm the next.
With zucchini, bigger doesn't mean better. In fact, bigger zucchini are overly fibrous, with larger seeds and sometimes spongy flesh.

Use large zucchini in baked goods only. (Cut them open scoop out the seeds and grate or shred them.)

For all other dishes, choose the smallest zucchini you can. The white flesh is firm and creamy.

Today, I have three new zucchini recipes for Read More »from What to Do with Zucchini

By Chef Meg Galvin, Healthy Cooking Expert at SparkPeople.com

It's summer, and that means fruit trees, bushes, and berry plants are exploding with a bountiful harvest. A healthy goal is to eat a variety of these local and fresh fruits.

If we fast forward to fall, the taste of sweet, juicy strawberries are all but gone. Never fear! With local produce at its peak, think like the animals--harvest and store for winter.

When it comes to fruit, you have three options: can, freeze, or dry.

Today I'm going to teach you how to turn summer's freshest fruit into a snack you can enjoy year-round. It's like nature's candy, and it requires no special equipment.

While you could use a dehydrator or old-fashioned drying cabinet, you don't need one. All you need is an oven, parchment paper or silicone liners and sheet pans or pizza screens if you have them.

The method is quite simple. You're simply heating the fruit at a low temperature to allow enough water to evaporate so the chance of Read More »from DIY: Turn Summer's Fruit into Nature's Candy

By Stepfanie Romine, for SparkPeople

Though most of us think chips when you hear the word salsa, it's really quite a healthy, versatile condiment. Spoon fresh salsa over grilled meats, cooked whole wheat pasta, or even plain yogurt. And no one ever said your salsa had to be just tomatoes, onions, and peppers. You can make salsa with any combo of fruits, veggies, herbs, and spices.

Tips for making great salsa

• Choose the freshest ingredients possible.
• To control the heat of the salsa, remove the inner ribs and seeds of all peppers. Remember to wear gloves or wash your hands just as soon as you finish the task.
• Use a meaty tomato for salsa such as Roma, grape, or cherry tomatoes.
• You can make salsa in winter, too. Just use canned tomatoes. Be sure to select a no-salt variety and drain the excess liquid before using.
• If you are using a food processor to make your salsa, use the pulse mode. If you process too much, your salsa will become gazpacho!
  
  • Chef

Read More »from 5 Super Summer Salsas

By BabyFit.com

New cars come with maintenance guides and manuals so you know exactly when to change the oil and how to inflate the tires. Babies, many new parents complain, don't come with instructions! It can be overwhelming to remember all the concerns and questions you want to address in just one short pediatrician visit, especially for new parents. If you have a plan, your appointment will be much more helpful for you and your baby. Here is a simple guide to new baby maintenance, including what to expect and any questions you may want to ask your pediatrician at each checkup.

History

Bring information and questions about:

• How the baby has been doing up to this point
• How much and how often the baby has been eating
• Any breastfeeding issues or difficulties
• How much and where the baby has been sleeping
• Frequency and nature of wet and soiled diapers
• Anything that seems out of the ordinary

Has your baby been exhibiting any of the following Read More »from The Most Important Questions to Ask at Your Baby's Check-Up

By Ellen G. Goldman, for SparkPeople

Fitting in fitness, eating well and having the time to relax and rejuvenate can be an overwhelming quest for anyone-and if you add business travel to the mix, it may even feel impossible.

However, if traveling for business is part of your routine, it is imperative that you do everything possible to adjust your health habits when on the road. A recent study conducted by researchers at Columbia University reviewed the data on 13,000 people who were part of a corporate wellness program. Researchers found that traveling for business was linked to an increase in health risks such as obesity, high blood pressure, and elevated cholesterol levels. What's more, the more nights a worker spent on the road, the greater his or her risk became.

Traveling alone isn't necessarily linked to these health risks. But the long periods of inactivity (including downtime at the airport and extended days without a trip to the gym), decreased sleep

Read More »from The Frequent Traveler's Guide to Staying Healthy