Product reviewed: Veritable Exky Classic Garden I absolutely love fresh herbs. They are a simple way to completely change the flavor profile of a dish. Because I love fresh herbs so much, I tried to grow my own in my backyard — which didn’t go that well. I often forgot to water them or make sure they were receiving the adequate amount of sunlight. And because of this, they eventually died. When I heard about the indoor Veritable Exky Classic Garden, I was so excited to try it. The Veritable Exky Classic Garden is the smallest and most efficient indoor garden that allows you to effortlessl ..read more

Lung cancer is the third most common cancer in the country and is the leading cause of cancer-related death worldwide. Over the past 20 years, lung cancer rates in the U.S. — as well as the death rate — have been declining and the five-year survival expectancy is trending up. However, data collected from 2012 to 2018 shows lung cancer has a much lower survival rate for people in the U.S. (22.9%) compared to five-year survival estimates for other types of cancers, such as “female breast cancer” (90.6%) or cancer of the prostate (96.8%). That being said, survival rates vary based on stage of dia ..read more

According to the Centers for Disease Control and Prevention, more than 15% of adults in the United States have chronic kidney disease — approximately 37 million people. Until recently, CKD nutrition guidelines focused more on limiting certain nutrients, such as sodium, phosphorous and potassium. Because of this, many plant foods including fruits, vegetables and whole grains, which are higher in these nutrients, were often restricted for people with CKD. However, recent research and newer guidelines, such as the National Kidney Foundation’s 2020 Kidney Disease Outcomes Quality Initiative (KDOQI ..read more

They’re some of the world’s population, especially in East and Southeast Asia, it’s believed that chopsticks originated in China at least 5,000 to 7,000 years ago. Documentation from the Han Dynasty supports their use as eating utensils around 220 B.C. Chopsticks are believed to have originated as a cooking utensil rather than dining utensils. The increased use of fire and development of various cooking methods led to the need for cooking utensils to avoid injuries. While spoons once were preferred, people over time came to favor chopsticks because they could easily pick up a growing variety o ..read more

Servings: 4 Serving size: 1 burger Prep time: 10 minutes Cooking time: 10 minutes Ingredients 1 pound 85% lean ground beef 2 tablespoons balsamic vinegar, divided ½ teaspoon freshly cracked black pepper 2 cups arugula 1 teaspoon olive oil 4 brioche or whole-grain buns ½ cup soft goat cheese, crumbled 1 cup strawberries, sliced 12 fresh basil leaves, roughly torn Instructions In a large bowl, mix ground beef with 2 teaspoons balsamic vinegar. Form into 4 patties, handling as little as possible to keep the meat tender. Season both sides with salt and pepper. Preheat grill to medium. Once hot ..read more

Selfless service, respect, teamwork. These are values instilled in Topacio A. Ortiz, RDN, LMNT, throughout life. At age 17, Ortiz joined the military and is a medic in the Nebraska Army National Guard. A career in nursing felt like an obvious choice until she realized how many patients have chronic illnesses that could have been prevented. “My focus shifted from the acute side of health care to overall wellness and chronic illness prevention,” she says. “It wasn’t until I took my first college nutrition course that I started to understand the substantive role nutrition plays in general wellnes ..read more

Servings: 2 Serving size: About 1 cup Prep time: 5 minutes Ingredients ½ cup fresh blueberries 1 ounce walnut halves 1 cup air-popped popcorn 1 tablespoon shelled pumpkin seeds 1 tablespoon dark chocolate chips Instructions Combine ingredients in a bowl and gently stir to combine. Eat within 24 hours. NUTRITION PER SERVING: 187 calories, 14g total fat, 3g saturated fat, 0mg cholesterol, 1mg sodium, 15g carbohydrate, 3g fiber, 7g sugar, 5g protein, 182mg potassium, NA phosphorus Nutrition information not available for dark chocolate chips ..read more

Today’s dairy case contains numerous milk alternatives, derived from plant-based sources including soybeans, almonds, peas, oats and others. Made by processing water with nuts, grains, legumes or seeds, then straining out any solids and adding thickeners, emulsifiers and other ingredients, the resulting drinks vary widely in taste, thickness, nutrition and, in some cases, best uses. Legumes, grains and nuts have qualities that naturally lend themselves to milky beverages. When cooked, legumes and grains both absorb water and become creamy. On Food and Cooking by Harold McGee explains that the ..read more

Servings: 4 Serving size: 2 tacos Prep time: 15 minutes Cook time: 10 minutes Ingredients Pico de Gallo: 2 medium ripe tomatoes, cored and diced ½ small white onion, peeled and minced ½ medium jalapeño, seeded and minced (optional) ¼ cup fresh cilantro, chopped Zest and juice of 2 medium limes ½ teaspoon kosher or sea salt Fish Tacos: 1 pound cod fillet, skin removed and cut into 8 2-ounce portions 2 teaspoons olive oil 2 teaspoons blackened seasoning ¼ cup low-fat or fat-free plain Greek yogurt Juice of ½ medium lime 8 corn tortillas, toasted 1 medium avocado, peeled, cored and sliced Ins ..read more

Pilfer your pantry and make something out of nothing!  Easy Zucchini “Noodles”: In a skillet, heat 1 tablespoon olive oil over medium heat. Add ½ chopped onion and 1 pound lean ground beef seasoned with salt and pepper. Cook for about 10 minutes. Add a jar of pasta sauce to the meat and let it simmer over medium-low heat. Use a potato peeler or spiralizer to create “zoodles” with 4 to 5 zucchinis. Place zoodles in a separate skillet with olive oil over medium heat. Cook for about 5 to 6 minutes, then combine with the sauce mixture. Top with cheese of your choice. – Marissa Coral Ingredien ..read more