Try our lighter carrot cake, which the entire family will love. It has just the right texture, like a slightly sweetened, light corn bread. It’s great on its own or with a dollop of frozen whipped topping or nonfat ice cream.
Ingredients
No-stick baking spray with flour
1 cup unbleached all-purpose flour
½ cup whole wheat flour
½ cup granulated sugar substitute
¼ cup packed light brown sugar
¼ cup nonfat dry milk
1 ¼ teaspoons baking soda
1 ½ teaspoons baking powder
1 teaspoon ground cinnamon
¼ teaspoon ground cloves
½ teaspoon ground nutmeg
½ teaspoon ground allspice
¼ cup canola oil
1 large egg
¾ cup egg substitute
1 ½ cups finely grated carrots
2 tablespoons finely chopped walnuts
2 tablespoons golden raisins
One 6-ounce can unsweetened crushed pineapple, drained
2 tablespoons confectioners’ sugar, optional
Directions
Preheat the oven to 350ºF. Coat a 10-inch pan with baking spray.
Sift the white and whole wheat flours into a large bowl. Add the sugar substitute, brown sugar, dry milk, baking soda, baking powder and spices. Stir to mix well. Using the medium setting of an electric mixer, beat in the oil, egg and egg substitute until the batter is smooth. Fold in the carrots, walnuts, raisins and pineapple.
Spread the batter into the prepared pan and bake for 30 minutes, until a toothpick inserted in the center of the cake comes out clean. Cool in the pan. Remove the outer ring of the pan and sift confectioners’ sugar over the top, if desired. Serve at room temperature.
Dietitian’s Note: Never has carrot cake tasted so good, and been so guiltless! When compared to traditional carrot cake with icing, you save 180 calories, 12 grams of fat, and 4 grams of saturated fat.
A nice departure from smoothies and eggs, this pudding is almost like eating dessert. Make it ahead of time for a quick, delicious breakfast. Chia seeds add protein, fiber, healthy omega-3 fats and important minerals.
Ingredients
1 ½ cups full-fat coconut milk 1 ½ cups unsweetened almond milk ¾ cup chia seeds 2 teaspoons pure vanilla extract 2 teaspoons ground cinnamon 2 cups fresh berries ¼ cup finely chopped walnuts, for garnish Optional: ¾ teaspoon grated nutmeg
Directions
Place all the ingredients, except the fresh berries, walnuts and nutmeg into a large mixing bowl and stir until everything is incorporated. Pour the mixture into four 10-ounce serving bowls or ramekins. Cover and refrigerate overnight to allow the pudding to set and become creamy.
To serve, top each bowl with ½ cup of the berries and garnish with 1 tablespoon of the chopped walnuts and the nutmeg.
Nutritional information (per serving)
Makes 4 servings.
Calories 430 Fat 31 g Saturated Fat 12 g Cholesterol 0 mg Fiber 15 g Protein 9 g Carbohydrate 28 g Sodium 95 mg
— Recipe courtesy of Functional Medicine Physician, Mark Hyman, MD
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Registered dietitian Lara Whitson, RD, LD, shares how watermelon is actually healthy for you, along with five watermelon recipes.
Is watermelon healthy?
Watermelon is 92% water. No surprise there, considering it’s in the name. But more than keeping you hydrated during hot summer days, watermelon has a number of other health benefits. It’s packed with antioxidants like lycopene that can help protect against chronic diseases like diabetes and cardiovascular disease.
And when eaten regularly as part of a healthy balanced diet, it can help make you feel fuller longer. With a low amount of calories, sodium and cholesterol, alongside higher amounts of calcium, vitamin C and magnesium, watermelon is one fruit you don’t want to miss out on year-round. Even the rind and its seeds offer some benefits.
“You can stir-fry the rinds with other vegetables and add spices to the seeds, like you might do with pumpkin seeds, for an easy and healthful snack,” says Whitson.
Watermelon basil granita
This shaved ice dessert gets a fruity twist with watermelon chunks. It also pulls in star ingredients like fresh lime juice and basil leaves, which offer their own health benefits for a refreshing mid-afternoon sweet escape.
Watermelon, tomato and herb salad with feta
Calorie-conscious dishes can still go big on flavor. This refreshing salad, perfect for picnics and cookouts, pairs watermelon with tomatoes bountiful in benefits, alongside red wine vinegar, fresh mint, almonds and feta cheese.
Fresh watermelon fruit smoothie
This is just one of several ways to crank up your chill summer drinks: Puree 1-1 1/2 cups chopped watermelon with 1 cup ice and a little water or fresh juice for a sip-worthy smoothie as you soak in the sun.
Watermelon salad with cucumber, tomato and almonds
This recipe doubles down on the use of veggies by incorporating beefsteak tomatoes, cucumber, a fresh ear of corn and basil, along with a hearty serving of watermelon for a subtly sweet finish.
Fruit salad spring rolls
Not only is this sweet snack filling, but it also puts a dessert-like twist on classic Vietnamese and Thai spring rolls. By wrapping julienned watermelon, green apple and pineapple in spring roll wrappers made from rice paper, and creating a dipping sauce with Greek yogurt and tahini, this recipe makes for a great palate cleanser for any summer cookout.
You’re taking cough syrup and lozenges in an attempt to get some relief. But what about using honey for sore throat symptoms? Does this natural home remedy actually work to soothe a sore throat and cough?
In addition to having other symptoms like nasal congestion, fatigue and fever, you may develop a cough.
Honey has a long history of being used as a natural remedy. And one remedy is to soothe sore throats and help alleviate a cough.
“Research shows that honey has some antimicrobial and anti-inflammation properties. Honey can help by decreasing inflammation and irritation in your throat,” explains Dr. Rainbolt. “Another study shows that honey may reduce mucus secretion. So, you can use honey for cough symptoms as well, whether it’s a wet or dry cough.”
Is it safe for children?
Giving honey to a child under 1-year-old isn’t recommended, warns Dr. Rainbolt.
“There’s concern for an infant botulism, a serious illness that’s caused by Clostridium botulinum,” she continues. “While it’s a rare occurrence, honey can contain spores that cause botulism. It attacks the body’s nervous system and children under one are more vulnerable.”
How to use for a sore throat
Most sore throats tend to get better within a week, but during that time, adults can take a spoonful (about 1 teaspoon) of honey for a cough and sore throat.
You can also dilute half a teaspoon to 1 teaspoon of honey in warm water or tea. This method is also recommended for children older than 1.
“You can use it with any kind of herbal tea or warm water with lemon juice, which can be soothing as well,” says Dr. Rainbolt.
So, how often can you use this home remedy? Dr. Rainbolt recommends using honey no more than four or five times a day.
And part of that reasoning is that honey does contain sugar.
“If you’re concerned about your sugar intake, then I recommend using honey more sparingly,” she says. “I would just use it at night to give you some relief before you go to bed.”
And can you use both honey and traditional cold medicine?
Yes, says Dr. Rainbolt.
“If it seems like the honey isn’t helping on its own, then you can certainly do both honey and medication, if medicine is something that you are able to take,” she notes.
Is honey safe to use?
Honey can be a helpful tool for those who can’t take traditional cold medications — for example, children under 6 years old or individuals with health conditions like high blood pressure or cardiovascular disease.
Overall, honey can be a good way to help soothe your sore throat and cough. It doesn’t come with some of the side effects that over-the-counter medications have like drowsiness.
So, can you just buy any honey you see on the grocery store shelf?
Yes, but you might want to make sure it’s been pasteurized. The pasteurization process removes any crystallization and unwanted yeast. It also improves honey’s texture and color, while extending its shelf life.
Dr. Rainbolt also mentions that some people think using local honey, which tends to be unpasteurized or raw, can come with extra benefits.
“There’s a thought that if you use local honey, you are exposed to some of the area’s natural allergens in a positive way,” she explains. “The idea is that it will help with allergies you have.”
The next time your throat starts to tickle, reach for honey and see if it helps.
“Think of honey as a first line of defense for those over 1 year old,” says Dr. Rainbolt. “Honey is something that pretty much everyone can try. And it’s been shown to work as well as some cough suppressant medications. It’s a nice alternative.”
