5 Make-Ahead One-Pot Meals

Cooking is fun, but cleaning up? Not so much. If you want to make dinner without the mess, try making one of these one-pot meals. It’s simple: Load fresh ingredients into a cooking vessel. Allow your items to reach edible perfection (warning: some stirring might be involved!). Ring the dinner bell!

1. One-Pot Pasta with Spinach & Tomatoes | Cooking Light
Pasta is an easy and flexible way to make a main meal in one pot. We love this pasta recipe because it uses budget-friendly diced tomatoes and spinach. If you don’t love this combination, make your own riff on this recipe using different veggies. Recipe makes 4 servings at 2 cups pasta mixture plus 1 tablespoon cheese.

Nutrition (per serving): Calories: 334; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 6mg; Sodium: 540mg; Carbohydrate: 56g; Dietary Fiber: 10g; Sugar: 7g; Protein: 14g

2. Easy One-Pot Jambalaya | The Roasted Root
If you’re itching for some cuisine with a dash of Southern charm, check out this recipe for an easy jambalaya made in one pot. It’s guaranteed to conjure up sultry nights on the bayou and is made with chicken, andouille sausage and shrimp simmered to spicy perfection! Recipe makes 8 servings at 11/2 cups each.

Nutrition (per serving): Calories: 331; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 104mg; Sodium: 952mg; Carbohydrate: 23g; Dietary Fiber: 3g; Sugar: 3g; Protein 28g

3. One-Pot Taco Casserole | Fit Foodie Finds
The best dinners come with the least clean up. With this taco recipe, you only need one pot. Yup, you heard that right! Load all the trimmings for terrific tacos into a dish—ground meat, corn, black beans, cheese—and into the oven it goes. This high-protein quick meal is sure to be a kid favorite. Now you can save the mess for when you actually eat the tacos. You’re welcome! Recipe makes 8 servings at 1 cup each.

Nutrition (per serving): Calories: 316; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 94mg; Sodium: 734mg; Carbohydrate: 25g; Dietary Fiber: 6g; Sugar: 5g; Protein: 28g

4. One-Pot Pea & Bacon Pasta | Savory Nothings
It doesn’t get simpler than this one-pot recipe where pasta shells and peas are simmered in the drippings of freshly rendered bacon. If you want to bump up fiber intake, we suggest replacing traditional pasta with 100% whole-grain pasta. The recipe makes 4 servings to serve some very hungry people, but we suggest sharing as 6 servings if you and your guests have smaller calorie goals. Nutrition information is for 6 servings.

Nutrition (per serving): Calories: 363; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 32mg; Sodium: 624mg; Carbohydrate: 51g; Dietary Fiber: 9g; Sugar: 5g; Protein: 17g

5. Spicy One-Pot Chicken & Chickpeas | Foodie Crush
Chicken thighs are braised along with a colorful mix of kale, tomatoes and garbanzo beans. Adding hot sauce will provide a spicy kick, so adjust the recipe to suit your own spice threshold (do a taste test before serving!). Recipe makes 6 servings.

Nutrition (per serving): Calories: 488; Total Fat: 18g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 95mg; Sodium: 225mg; Carbohydrate: 50g; Dietary Fiber: 14g; Sugar: 12g; Protein: 40g

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How to Make Cucumber-Pineapple-Mint Popsicles

Need a healthy popsicle recipe? Of course you do! Three superstar ingredients come together in this healthy and refreshing summertime treat. Pineapple contains manganese to boost your metabolism, mint promotes digestion, and cucumber hydrates and reduces bloat. Watch the video for the recipe and the step-by-step demonstration, for what’s sure to become your favorite summer treat.

7 Sneaky Ways To Cut Carbs At Dinnertime

Cutting down on carbs is tricky. Our bodies need a certain amount of complex carbohydrates—foods like whole grains, fruits, and vegetables provide us with the energy that keeps us moving through our days and are essential to a well-rounded diet. Unfortunately, some of our favorite foods (pizza, pasta, and bread, to name a few) are packed with refined carbs, which are basically the black sheep of the carb family, and aren’t the healthiest options, to say the least.

But ditching those tasty foods isn’t easy. Thankfully, you don’t have to totally say goodbye to a bowl of pasta or a taco dinner to cut down on carbs. These seven tricks will help reduce your intake without messing with your favorite foods.

1. Choose your condiments wisely.

Unfortunately, some condiments have more carbs than others. And if you’re big on the dips and sauces, this is definitely something you’ll want to keep in mind when it comes to reducing your carb count. Barbecue sauce and ketchup are two high-carb culprits—each have about 7 grams of carbs per serving—and many store bought options have added sugar. Instead, opt for mustard, vinegars, citrus juice, and spices for that extra hit of flavor.

2. Use alternative noodles.

If you aren’t already a fan of spiralizing (AKA turning your vegetables into noodles), you may want to jump on the trend. You can find affordable spiralizers online and use them to transform zucchinis, carrots, beets, or really any veggie you set your mind to. And if you don’t feel like investing in a spiralizer, you can still get that same noodle effect by cutting your produce of choice into long, thin strips with a chef’s knife.

Another easy noodle alternative? Spaghetti squash. This vegetable requires no spiralizing at all and it’s super easy to cook. Simply cut one squash in half, clean out the seeds, and set it face-down in a baking pan, set your oven to 400 degrees F, and let it cook for 30 to 45 minutes. You can also pop it in the microwave for a speedy cook if you don’t feel like breaking a sweat.

3. Say hello to cauliflower, the culinary shape shifter.

Cauliflower has super powers: Watch as it transforms into rice, pizza crust, burger buns, and every other low-carb alternative you could possibly ever want. Seriously, there are so, so many ways you can use this cruciferous veggie to cut carbs. Turning it into any of these foods is as simple as popping it into your blender of food processor, or even just grating it. You’ll have a dough-like veggie-packed mound you can mold into whatever you like. Here are eight amazing ways to sub in cauliflower for lesser carbs.

4. Use lettuce leaves (or other hearty leafy vegetables) for wraps and burritos.

This trick is a great way to cut carbs and calories (yay!). Turn iceberg lettuce into taco shells or Chinese chicken wraps. If you’re looking for a thicker texture similar to an actual tortilla, you may want to use a sturdier leaf like romaine lettuce or collard greens instead.

5. And eat more leafy greens in general.

“Filling up your meals with green leafy vegetables is a great way to add a lot of volumes while remaining low in carbohydrates,” says Emily Cope-Kyle, M.S., R.D. owner and consulting dietician at EmilyKyleNutrition.com. Leafy greens like kale and spinach have a pretty mild flavor that’s easy to incorporate into a variety of dishes. Instead of serving soup over rice, try pouring it over that kale, and add a little spinach to your next bowl of pasta. You can also use these vegetables in unexpected places—try making a savory oatmeal.

6. Swap your grain for a side of veggies.

On a similar note, consider ditching that grain altogether and doubling up on veggies. “Non-starchy vegetables help to reduce the amount of carbohydrates consumed by displacing the volume missed in traditional grain sides like pasta and rice,” Cope-Kyle tells SELF. If you do try this trick, choose a veggie that’s both fibrous and hearty enough to really fill you up. I like to load my plate up with broccoli, cauliflower, and sweet potatoes.

7. “Bread” your chicken with nuts.

Say goodbye to that tin of breadcrumbs and hello to chopped pistachios, pecans, almonds, walnuts, or whatever. Pretty much any nut you prefer can be used to get your chicken that delicious, bread-like texture.

Actually coating your cut of meat in nuts is pretty darn easy, too. You’ll want to make sure those nuts are chopped nice and small (but not to small that they turn into a dusty powder). Then, simply press the nuts into your chicken until they stick, pop your food in the oven, and presto! “Breaded” chicken that tastes damn close to the real thing. You can find a couple recipes here.

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Try This 30-Minute Swimming Workout That Burns Big Calories

Looking for a way to burn calories, but hot yoga in the summertime just doesn’t sound appealing? One word: swimming.

Swimming looks relaxing, but looks can be deceiving. Many athletes in great shape from other sports are shocked to find out how exhausting only a few lengths of the pool can be.

Swimming uses your whole body, and your brain coordinates the alternating movements of your arms and legs and reminds you that you need to breathe. This adds a layer of complexity not found in sports in which oxygen is a given.

Don’t be intimidated: Getting a good workout in the pool is simple and completely doable, even for beginners. With short-rest sprinting, you can build endurance, lose weight and give your body the best all-over workout it’s ever had in as little as 30 or 45 minutes, three times per week. Here’s a quick breakdown:

Anatomy of a Basic Workout

Warmup (5–10 minutes)

Slow, relaxed swimming for 5–10 minutes, broken into smaller chunks. Stretch out, and pay attention to your technique and your breathing. Do some 50- or 100-meter sets, or just swim a few lengths, rest and repeat. Build your speed slightly toward the end of your warmup.

Pro Tip: Breathe in through your mouth, then exhale steadily through your nose whenever your face is in the water; never hold your breath. The most common mistake swimmers make is forgetting to exhale when their faces are in the water.

Kicking (5–10 minutes)

A vigorous kick set will increase your heart rate and keep the warmup progressing toward some fast swimming. Many pools have kickboards, or you can just extend your arms and kick on your back. You can also kick face-down, using a single arm stroke when you need to breathe. Keep your kick light and with a small amplitude, as though your feet were inside a bucket. The kick starts at the hips and ends with a flick of the toes. If you don’t have good ankle flexibility, training with medium- or long-bladed fins can help.

Short-Rest Sprint Set (10–15 minutes)

Here’s your cardio and calorie-burning meat and potatoes. Swim fast, rest for a short period, then swim fast again. To build a high-intensity interval set that works for you:

• Swim 1 or 2 lengths of the pool, fast and hard
• Rest for 10 seconds
• Repeat

Once you know how much time it takes you to swim hard and then rest for 10 seconds, you’ll know how to configure your set. For example: If it takes you about 1 minute and 20 seconds to swim two lengths, and then you rest for 10 seconds, your repeat interval will be 1:30. Do this 10 times, and it will take you 15 minutes to complete the set. On paper, that looks like: 10 x 50s / 1:30.

Want More? Bonus Set (up to 15 minutes)

To continue the high-intensity swimming, just alter and/or repeat the sprint set here. If you want to try something different, do a set of 200s or some technique drills, or maybe practice the other three strokes (butterfly, backstroke or breaststroke) to exercise different muscles and improve your feel for the water.

Cooldown (10–15 minutes)

Do a few lengths at about 60% effort, then wind it down gradually, with the last length in elementary backstroke. Float, relax and enjoy the feeling of being in the water. As with the warmup, break your cooldown into manageable chunks: 4 x 50s or 8 x 25s, repeat. Don’t skip this step! The more sprinting you do, the more of a cooldown you need for your muscles to recover and be ready for your next workout.

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Breakfast Fried Rice

On weekdays, breakfast waits for no one. The solution? This incredibly easy fried rice from I Can’t Believe It’s Not Fattening is made with just four ingredients — egg whites, brown rice, chili-garlic sauce and green onions. In less than 10 minutes, get your metabolic gears running with this healthy, hearty breakfast.

Breakfast Fried Rice

Ingredients

• 4 large egg whites
• 1/4 cup cooked brown rice (certified gluten-free if necessary)
• 1/4 teaspoon chili-garlic sauce (certified gluten-free if necessary)
• 1 tablespoon thinly sliced green onion tops
• Salt and pepper, to taste

Directions

In a small bowl, whisk the egg whites until they are slightly frothy.

Place a small nonstick skillet over medium heat. When warm, lightly mist the pan with cooking spray, and pour the egg whites into the pan. Scramble the whites until almost set, about 3–5 minutes.

Stir in the rice, chili-garlic sauce and green onion. Cook, stirring constantly, for 1–2 minutes, or until the eggs are completely cooked. Season with salt and pepper. Serve immediately.

Nutrition Information

Serves: 1 |  Serving Size: 1 bowl

Per serving: Calories: 129; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 465mg; Carbohydrate: 13g; Dietary Fiber: 1g; Sugar: 3g; Protein: 17g

Nutrition Bonus: Potassium: 256mg; Iron: 1%; Vitamin A: 5%; Vitamin C: 1%; Calcium: 1% 

Get more recipes like this in Devin Alexander’s book I Can’t Believe It’s Not Fattening, and learn the secrets to cooking your favorite dishes in a healthier way. Get your copy here.

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Your Body On Soda

So you want to stop drinking soda! You know it’s not great for you, and the reasoning makes sense: Sodas are a concentrated form of simple sugar that provides empty calories, which can lead to weight gain and poor health. Naturally, this doesn’t happen in one day, but regularly drinking sugary beverages can send your blood sugar and mood on a roller-coaster ride (and it’s not always fun!).

If you’re curious about how soda affects your body, read on to see what happens to your soda from the time it hits your tongue until, well, you get the picture!

 

If you’re interested in cutting down on sugary beverages, participate in our Better Beverage Challenge today!

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How to Make Coconut-Matcha Ice Pops

Dairy-free and refined sugar-free popsicles that taste as delicious as their less-healthy counterparts? Yes, you read that right. These creamy, coconut milk-based popsicles are flavored with matcha to give them a nutritional punch as well as great flavor. Watch the video for the recipe and the step-by-step demonstration to learn how to make healthy popsicles that aren't too sweet.