Savor the Italian flavor of this lean, high-protein Tuscan Flank Steak grilled to perfection and topped with a tangy lemon-rosemary sauce. By: Jodie Shield, MED, RDN Want to explore Italy without packing a suitcase? Grab a fork and let your culinary adventure begin in your kitchen. Where to start? I recommend the Tuscan region, which features simple meals bursting with flavor thanks to fresh ingredients. The first recipe on your eating itinerary to enjoy Tuscan Flank Steak. Simply marinate the meat in olive oil, lemon juice, chopped garlic, and fresh rosemary, then toss it on the grill. Enhan ..read more

Get lucky and kiss fat and calories goodbye with this whole-grain soda bread. By: Jodie Shield, MED, RDN St.  Patrick's Day without soda bread? Blarney! You don't have to be Irish to enjoy my easy and tasty recipe. I gave the Chicago Tribune's Irish Soda Bread a healthy makeover. Key ingredient swaps: white whole-wheat flour to add fiber;  fat-free buttermilk to cut calories, add tenderness, and lighten up the batter. No buttermilk in the fridge? No problem. You can make your own in a matter of minutes. Simply add a tablespoon of lemon juice to fat-free milk and let it sit at room tempe ..read more

By: Jodie Shield, MEd, RDN Who needs canned soup? Whip up a batch of homemade Mediterranean minestrone in about 30 minutes. This satisfying soup loaded with veggies seems like you’re eating salad with a spoon! Mediterranean Minestrone Makes 10 servings Preparation Time: 15 minutes Cooking Time: 35 minutes Ingredients: 2 tablespoons olive oil 1 medium yellow onion, chopped 2 carrots, peeled and chopped 2 celery stalks, chopped 4 garlic cloves, chopped ½ pound fresh baby spinach leaves 1 large potato, peeled and chopped 2 (14.5 ounce) cans fire-roasted diced t ..read more

Get crazy for cauliflower! This cheesy cauliflower casserole stuffed with sour cream, bacon, and chive tastes so fabulous nobody will miss the spuds. By: Jodie Shield, MED, RDN Move over mashed potatoes and meet your rival. Cauliflower adds a healthy-ish dimension to this cheesy cauliflower casserole stuffed with sour cream, bacon, and chives. Cauliflower naturally provides fiber, B-vitamins, and sulfur-containing compounds called sulforaphane which studies suggest helps fight certain types of cancer. I prefer fresh cauliflower, but frozen florets work well too. Not a fan of fat-free pr ..read more

These light, crispy waffles taste so much better then frozen toaster waffles and take only minutes to make. By: Jodie Shield, MEd, RDN What do you do on mornings when you have a few extra minutes to spare? Forget about hitting snooze and fire up your waffle iron. Go ahead and treat your family to a batch of whole wheat waffles. My favorite homemade waffle recipe originally came from King Arthur Flour, but I lightened it up. (Love their brands, but don't work for the company.) I prefer whole-wheat "white" flour, which adds fiber and results in a beautiful, golden-brown color. To trim fat ..read more

Got a picky eater refusing to eat vegetables? Discover the secrect to raising a healthy eater and veggie-lover. By: Jodie Shield, MEd, RDN The number one question parents ask me is . . . "How do I get my child to eat vegetables?" So this week, I wanted to give you some pointers to help you raise kids who love eating their veggies. After thirty years of being a registered dietitian nutritionist and mom, I have discovered the key: start young. Studies indicate that by age five, most children have formed their foundational eating habits. Don't give up if you've missed your window of opportu ..read more

Celebrate warmer weather and enjoy a spring vegetable frittata loaded with asparagus and tomatoes nestled in a crispy new potato crust.  By:  Jodie Shield, RD  Looking for a quick and healthy meal that tastes fabulous? Search over. I loaded my Spring Vegetable Frittata with fresh asparagus, plum tomatoes, and new potatoes making it perfect for brunch or a light dinner. Besides selecting quality ingredients, the right skillet guarantees recipe success. Make sure you use a nonstick pan, so your frittata cooks evenly and slides out easily. I prefer All-Clad (no they don’t sponsor me!) but s ..read more

Celebrate spring with this light and refreshing spinach salad featuring four ingredients and a splash of homemade poppy seed dressing. By: Jodie Shield, MED, RDN Looking for an irresistible spring salad that packs a nutritional punch? Check out my simple, colorful and fresh Spinach Salad with Strawberries, Nuts, and Feta. Only four ingredients but each naturally contributes powerful antioxidants that seem to play a role in fighting cancer and heart disease. I often toss in grilled chicken breast and transform this side salad into my main meal. Toasting the nuts (pecans, almonds, walnuts) enhan ..read more