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Liz's Healthy Table

Updated 8 days ago

Arts
Food
Health & Fitness
Nutrition
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If you’re looking for a healthy new way to feed your family without the hassle or hype, you’ve come to the right place. Your host, registered dietitian, Liz Weiss, serves up wholesome and flavorful recipes with a tasty side of science, good nutrition, and fun. Liz is a mom of two grown boys, a cookbook author, a family nutrition expert, and a healthy food blogger, and on each episode, she teams up with a fellow dietitian, chef, or cookbook author to bring fresh ideas and practical mealtime advice from her table to yours.

Read more

If you’re looking for a healthy new way to feed your family without the hassle or hype, you’ve come to the right place. Your host, registered dietitian, Liz Weiss, serves up wholesome and flavorful recipes with a tasty side of science, good nutrition, and fun. Liz is a mom of two grown boys, a cookbook author, a family nutrition expert, and a healthy food blogger, and on each episode, she teams up with a fellow dietitian, chef, or cookbook author to bring fresh ideas and practical mealtime advice from her table to yours.

iTunes Ratings

193 Ratings
Average Ratings
138
48
0
2
5

Informative and fun!

By Labrescuer - Dec 01 2019
Read more
Love the healthy meal information, interesting guests and nutrition tips.

Fun to read and listen

By JMPK11797 - Jun 22 2018
Read more
The website and these podcasts are filled with awesome bits of information and delicious recipes.

iTunes Ratings

193 Ratings
Average Ratings
138
48
0
2
5

Informative and fun!

By Labrescuer - Dec 01 2019
Read more
Love the healthy meal information, interesting guests and nutrition tips.

Fun to read and listen

By JMPK11797 - Jun 22 2018
Read more
The website and these podcasts are filled with awesome bits of information and delicious recipes.

Listen to:

Cover image of Liz's Healthy Table

Liz's Healthy Table

Updated 8 days ago

Read more

If you’re looking for a healthy new way to feed your family without the hassle or hype, you’ve come to the right place. Your host, registered dietitian, Liz Weiss, serves up wholesome and flavorful recipes with a tasty side of science, good nutrition, and fun. Liz is a mom of two grown boys, a cookbook author, a family nutrition expert, and a healthy food blogger, and on each episode, she teams up with a fellow dietitian, chef, or cookbook author to bring fresh ideas and practical mealtime advice from her table to yours.

Rank #1: 55: Healthy Family Recipes with Julia Nordgren, MD

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Dr. Julia Nordgren is a pediatrician who is also a trained professional chef. With her stethoscope and whisk, she's on a mission to teach her patients (and now you) about eating a healthy and delicious diet. Julia is the author of The New Family Table, a cookbook filled with no-fuss, no-muss recipes that make healthy eating flavorful, affordable, and accessible to everyone. 

Show Highlights:

  • Julia’s unique roles as a pediatrician and chef, because she wanted to acquire cooking skills to help solve problems for her and her patients
  • How the issues of childhood obesity and poor nutrition prompted her to want to offer solutions
  • A story of a patient who saw significant results by incorporating more home-cooked meals in place of takeout dinners
  • How to plan ahead and prepare healthy meals
  • Julia’s new cookbook, which helps readers prepare more meals at home with simple ingredients and lots of flavors
  • Julia’s recipe for Braised Carrots, made with butter, brown sugar, ginger, salt, and fresh thyme
  • Why you should get your kids used to eating food with herbs
  • Secrets to veggie prep to save time and get kids involved
  • Julia’s kids’ favorites from the book: fajitas and Brazilian Chicken and Rice Soup
  • For a kid who doesn’t like veggies, use a “gateway” flavor, like teriyaki or taco seasoning
  • Julia’s philosophy on meat: lean, healthy proteins fit nicely into healthy and balanced diets, but most kids don’t eat enough fruits and vegetables
  • Why Julia believes we need to eat as many plant-based foods as possible
  • Tofu Lettuce Wraps, with Boston Bibb lettuce, carrots, red cabbage, hoisin sauce, tofu, and lime juice (ground pork or turkey can be substituted for tofu)
  • How the cookbook is divided into sections covering breakfast, snacks, dinners with more vegetables, and desserts that capitalize on fruit
  • Julia’s favorite snacks: minestrone soup and homemade trail mix (move away from packaged foods)
  • How to use citrus zest or juice to freshen, liven, and balance flavors
  • Kid-Friendly Kale Salad, with couscous, grated carrot, dried cranberries, chopped pecans, and a dressing of balsamic vinegar, maple syrup, dijon mustard, olive oil, and salt and pepper
  • How the salad balances flavors and offers a contrast in textures
  • Julia’s “Aha” moment when she looked at the mess in her pantry
  • How she learned to make Vietnamese Pho
  • Tips for family dinner:
    • Make dinner a priority
    • Have rules about devices
    • Create a welcoming table, even after your kids leave the house
  • Julia’s favorite go-to family dinner: steamed carrots, broccoli, or cauliflower, canned beans, quinoa or couscous, and fresh herbs
  • What’s next for Julia? Travel, a food blogger conference in Alaska, and her next cookbook about feeding teenagers

Resources:

Giveaway: We're giving away a copy of The New Family Table: Cooking More, Eating Together & Staying (Relatively) Sane by chef Dr. Julia Nordgren, MD. (U.S. only, please.) To enter, leave a comment in the comments section at the bottom of this post and tell me about YOUR favorite family dinner recipe. Giveaway ends June 26th.

www.superhealthykids.com

www.parentsondemand.com

www.drjuliacooks.com

Find Julia on Instagram:  @drjuliacooks

Jun 12 2019

53mins

Play

Rank #2: 51: Foods That Confuse with Mary Purdy, MS, RDN

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Do you ever walk through the grocery store scratching your head and wondering what to put in your shopping cart? Do you pass by foods like coconut oil, soy, dark chocolate, coffee and other caffeinated beverages, and kombucha … and just keep walking?

Are foods like coconut oil, soy, and coffee good for you and your family or bad? Or could they be both? Do these foods confuse you? To set the record straight on foods that confuse is Mary Purdy, MS, RDN, an Integrative Registered Dietitian with Arivale. 

{The information presented on today’s show is that of Mary Purdy and may not necessarily reflect the beliefs and policies of Arivale.}

Mary is a health coach who provides nutrition and lifestyle counseling to clients using personalized genetic data, functional labs, and a food-as-medicine approach. She's also the co-host of the informative and hilarious podcast, Mary's Nutrition Show, and author of Serving the Broccoli Gods.

Show Highlights:

  • Mary’s background as an NYC theater actress who moved to Seattle to become a dietitian
  • Why Mary now focuses on coaching and clinical education to promote health and wellness
  • Mary’s book, Serving the Broccoli Gods, which allowed her to be vulnerable in celebrating flaws and sharing stories
  • Mary’s podcast (with her husband) allows her to dive deep into a variety of topics that people have questions about–with humor, fun, and engagement
  • Why people are so confused about nutrition
  • Foods that are confusing and controversial
  • Coconut oil: It’s health impact depends on the individual, the amount, and the type of coconut oil. It’s high in saturated fat and in excessive amounts, it may increase levels of cholesterol, inflammation, and weight gain. It’s delicious, so use it in small amounts. Go for the less refined varieties, like virgin coconut oil. Use it when roasting things like sweet potatoes. A little bit can go a long way.
  • Why you don’t need to buy low-fat canned coconut milk. Just add water.
  • Soy: Is it friend or foe? There are protective properties in soy like isoflavones. It also provides healthy fats, protein, and fiber. Tofu, edamame, tempeh, and soy milk are whole soy products, but beware of extra added ingredients like sugar.
  • Caffeine: Know how it affects YOU. For some people, it can increase blood pressure, insomnia, and anxiety, but for others, it decreases headaches and boosts athletic performance, mood, and outlook. Don’t depend on caffeine to survive the day
  • Kids are nervous enough already and many are sleep deprived, so be on the lookout for kids who consume caffeine. Mary recommends against it.
  • Chocolate: It has beneficial compounds like flavanols, minerals, and even fiber! Go for the least processed forms and the highest percentage of cacao. Experiment with different flavor combos.
  • Kombucha: This is a fermented tea beverage with a very small amount of sugar, bacteria, and yeast. It’s beneficial because of the good bacteria, but it can be expensive. Check out Mary’s homemade “Fauxbucha.”
  • Visit Mary’s website for her free: Mary’s Quick Start Nutrition Guide
  • Mary’s favorite quick family dinner: quick and flavorful soft tacos with refried beans, salsa, avocado, and shredded cabbage

Resources:

Book Giveaway: 

We're giving away a copy of Mary's personal memoir, Serving the Broccoli Gods: True Tales and Tips from a Nutritionist on a Quest. Get ready to laugh along with Mary as you read, Serving the Broccoli Gods. This book is packed with nutritional tips wrapped around the lighthearted and humorous tale of Purdy’s journey of transitioning from a gritty New York City actor to a registered dietitian. It takes the dull edge off of nutritional education in favor of a creative and uproarious perspective that will have readers laughing and learning simultaneously.

Mary's website: http://marypurdy.co/

Facebook: https://www.facebook.com/MaryPurdyRD

Twitter: https://twitter.com/MaryPurdyHere

YouTube: https://www.youtube.com/marypurdy

Instagram: https://www.instagram.com/marypurdyRD/

Get Mary's Quick Start Nutrition Guide. Click here!

Recipes discussed on the show:

Link to Ellie Krieger's dark chocolate tofu mousse: 

https://www.foodnetwork.com/recipes/ellie-krieger/dark-chocolate-mousse-recipe-1945893

Link to Liz's Chocolate Pumpkin Whoopie Pies: 

https://www.lizshealthytable.com/2011/05/23/chocolate-pumpkin-whoopie-pies/

Mary's Fauxbucha recipe (Mary's alternative to kombucha): 

http://marypurdy.co/fauxbucha-marys-alternative-to-kombucha-quick-cheap-healthy-recipe/ 

Apr 11 2019

43mins

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Rank #3: 01: Welcome to Liz's Healthy Table with Liz Weiss, MS, RDN

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Your host, Liz Weiss, is a dietician, cookbook author, food blogger and the mom of two grown boys, who have eaten her out of house and home, for the past two decades. Liz used to co-host a show called Cooking With Moms and also an online platform called Meal Makeover Moms, from 2008 to 2016 with Janice Bissex. The time, however, came to move on and so came the birth of Liz's Healthy Table.

On today's show, Liz tells you about her journey in the world of nutrition, as a mom and a foodie. She also talks about what you can expect to hear on the show, moving forward, as she's done a survey, to find out what you, the listener, would like as topics. Her guest for today, is her husband, Tim, who is a pescatarian. Listen in to find out what Tim has to say and also what's in store for you on Liz's new podcast.

On today's show, you'll hear:

  • About Liz's closed Facebook Group, Podcast Posse- how you can join it and what you can expect to find there.
  • Some upcoming guests and topics for future shows.
  • What it's like for Liz's husband Tim to be married to a registered dietician.
  • Why Tim calls Liz a bully, when they go out to dinner.
  • What it was like for Tim at the dinner table, when their boys, Josh and Simon were still toddlers.
  • Tim's favorite meal, that Liz cooks for the family.
  • What Tim used to eat when he was a bachelor.
  • About how Liz loves to camp out and cook over an open fire.
  • The cool things you can do when you visit www.lizshealthytable.com
  • How growing up was a big, fun, food adventure, with a mom who was a Home Ec. teacher and a really great cook.
  • That when kids learn how to cook, they are more likely to embrace eating a variety of healthy foods.
  • All about Liz's education.
  • The nutritional work that Liz did at CNN.
  • Liz's Healthy Lunch Task Force, to advocate for radical and healthy changes in the elementary school's cafeteria.

Links:

Liz's website: www.lizshealthytable.com

Liz's email: liz@lizshealthytable.com

Resources: 

Books by Yotam Ottolenghi- Plenty and Jerusalem

Apr 24 2017

30mins

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Rank #4: 20: Meal Prep Magic with Toby Amidor, MS, RD

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One of the biggest trends right now in the food world is meal prep. If you’re new to meal prep, the basic idea is that you shop, prepare (usually on one designated day), and then pack multiple meals that are easy to assemble throughout the week. Meal prep saves time, money, and a bit of your sanity! From lunch and dinner to breakfast and snacks, meal prep is perfect for busy people who crave homemade meals with convenience, good nutrition, and great flavor.

I’m not a meal prep guru, so I turned to Toby Amidor, RD this week to get us started. Toby is the author of The Healthy Meal Prep Cookbook: Easy and Wholesome Meals to Cook, Prep, Grab, and Go. I'm giving away a copy, so scroll down for instructions on how to enter!

Drawing inspiration from her grandmother, Toby's cookbook is infused with step-by-step guide for grocery shopping, cooking multiple meals all on the same day, and storage dos and don'ts. Together, we share our favorite cook-ahead recipes including Tuna Nicoise Salad and tips for using up leftovers in crepes, tacos, soups, and salads.

You can read the full show notes at www.lizshealthytable.com

Jan 24 2018

39mins

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Rank #5: 23: Pressure Cooker Craze with Melissa Clark

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Whether you're making dinner for your family or hosting a fabulous dinner party, the electric pressure can get you to the table quickly and deliciously. Looking for a super-flavorful, nourishing bowl of lentil soup for tonight's dinner? The Instant Pot (AKA electric pressure cooker) has you covered. Hungry for Coconut Curry Chicken? No problem! Joining me on today's podcast with insights into this wildly popular appliance is Melissa Clark, author of Dinner in an Instant: 75 Modern Recipes for Your Pressure Cooker, Multicooker + Instant Pot and reporter for the New York Times food section. 

You can read the full show notes at www.lizsheathlytable.com

Mar 07 2018

37mins

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Rank #6: 02: Modern Italian Cooking with Alexandra Caspero, RD

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Do you love eating pasta, but you don't think that it makes a healthy meal? Then you're really going to enjoy today's show, as Alexandra Caspero and I, dig into pasta, with a modern, Italian twist and share some easy and nutritious recipes that I’m sure you're going to want to make for your family. Listen in to find out why you really can eat pasta! And yes, you can eat pasta and be gluten free!

Today’s guest, Alex, is a vegetarian, who is based in St Louis. She is a registered dietician and she's the voice behind the beautiful food blog, Delish Knowledge. She's also the author of the new cookbook Fresh Italian Cooking For The New Generation. Listen in to today's show and discover more about healthy eating, the Italian way.

Today, Alex and I talk about:

•Two of the recipes from Alex's book - Roasted Vegetable Ziti and Pasta E Fagioli.

•Alex's book- Fresh Italian Cooking for the New Generation.

•Making meat-free meals really enjoyable.

•Alex's meat-free, delicious Mushroom Lasagna.

•The story behind Alex's recipe for her Grandmother's recipe for Pasta E Fagioli.

•Why kids will really enjoy Alex's Pasta E Fagioli.

•The magical properties of pasta water.

•Herbs - they can really take a dish from ho-hum to delish!

•That Italian cooking is meant to be designed as you go, so improvise till your heart's content.

•The difference between whole-wheat pasta and white flour pasta and substituting gluten free pasta if necessary.

•Making your own pasta- great to get your kids involved!

•Alex's favorite recipe in her book – Fresh Corn and Zucchini Gnocchi.

•The different choices that are available for you in Alex's cookbook.

•Alex's favorite foodie- Ina Garten of the Food Network.

•The cookbooks that Alex thinks everybody should have on their bookshelf.

Links:

Alex's website: www.delishknowledge.com

Liz's website: www.lizshealthytable.com – Go to the blog for recipes and for the free giveaway of Alex's book.

Liz's email: liz@lizshealthytable.com

Resources:

Books: Everyday Pasta by Giada De Laurentiis

The Flavor Bible and The Vegetarian Flavour Bible by Karen Page and Andrew Dornenburg

Apr 27 2017

32mins

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Rank #7: 44: Hungry Girl with Lisa Lillien

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She's a foodie who's always hungry, and for well over a decade, Lisa Lillien has been sharing her love of healthy food through her Hungry Girl platform. Lisa makes smart eating easier with a daily email filled with recipes, diet hacks, and nutritious food finds; cookbooks (she has published 12 so far!); magazines; and a weekly podcast. On this week's show, Lisa takes us behind the scenes to Hungry Land where we dish about her most recent cookbook, Clean & Hungry Obsessed, the most popular recipes on her site, diet and food trends (wow, they've changed a lot over the years), and a sneak peek at her next cookbook.

What you’ll hear in this episode:

    • The Hungry Girl platform and brand: It began as a daily email newsletter in 2004 because Lisa loved food and wanted to help regular people make good food choices
    • Why the growth and the magic of Hungry Girl?
    • Lisa’s 12th book, Clean & Hungry Obsessed, featuring clean ingredients and lots of fresh, healthy vegetables
    • The one degree of separation between Robert Davis, “The Healthy Skeptic,” Lisa and Liz
    • How food trends have changed since 2004, when people avoided carbs, but used many processed foods
    • Lisa’s realistic philosophy: everything in moderation and calories DO count
    • Lisa’s advice: Figure out YOUR trigger foods and don’t latch on to someone else’s magic bullet
    • Why people look for one type of food to call “the enemy” and avoid it
    • Using the right spices and sauces can help vegetables taste like (and be substituted for) higher carb foods
    • Lisa’s recipe for Mexilicious Spaghetti Squash Casserole
    • Feedback from the book, with the favorites being meatloaf, veggie noodles and veggie fries, and cauliflower rice
    • Lisa’s top two all-time most popular recipes:
    • “Hungry Land” in Los Angeles, with test kitchens, content creation, and 10 full-time employees
    • Lisa’s 13th book is coming out in March: Hungry Girl Simply 6, featuring what her audience wants ... simple and easy meals with six or fewer main ingredients
    • Chocolate, and how it fits in with healthy desserts for a fraction of the calories
    • Using cocoa powder in overnight oats. (Find the recipe in Lisa’s book!)
    • How Lisa fits into the recipe development and test kitchen process at Hungry Land
    • “House walking:" Walking in your house while on the phone or doing small tasks, to get more steps and improve fitness
    • A tip from Lisa: “People are too extreme and hard on themselves, and then they throw in the towel when they can’t be perfect. Don’t be too hard on yourself, and take one day -- or one meal -- at a time”
    • Focusing on small swaps that can be satisfying 

Resources:

www.hungry-girl.com  Find out about Lisa’s daily email newsletter, podcast, books, and the magazine

Find Hungry Girl on Facebook and Instagram, too!

Lisa is giving away a copy of her latest cookbook, Clean & Hungry Obsessed: All-Natural Recipes for the Foods You Can't Live Without  to one lucky U.S. winner. To enter for a chance to win, post a comment at the end of this blog post and tell me why you'd love to win Lisa's cookbook and/or your favorite Hungry Girl recipe. Winner picked at random on January 16 at noon.

www.superhealthykids.com

www.parentsondemand.com  

Jan 02 2019

30mins

Play

Rank #8: 37: 100 Days of Real Food on a Budget with Lisa Leake

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TUNE IN: Today’s Liz's Healthy Table is all about tips and tricks for eating healthy when you’re on a budget. My guest is Lisa Leake, author of the new book, 100 Days of Real Food on a Budget. Lisa is a mom, founder of 100 Days of Real Food, and she’s here with practical advice for cutting processed foods out of your diet and cooking up tasty recipes without breaking the bank. You'll hear Lisa’s story about her family’s diet makeover ... and her real world secrets for eating well when budgets are tight. Together, we'll share a few recipes from Lisa’s new book including, My Favorite Summer Salad, Zucchini Egg Scramble, and Oatmeal Cookie Energy Bites.

What you’ll hear in this episode:

  • 100 Days of Real Food: The backstory!
  • The subjectivity of the terms, “clean eating” and “real food,” which Lisa defines as foods with five or fewer whole ingredients.
  • Lisa wrote the cookbook, in part, to combat the belief that ...“it’s too expensive to eat a healthy diet!” and she stuck with a budget of $125/weekly for a family of four.
  • Some of Lisa’s top tips for eating real food on a budget:
    • Plan ahead with a menu
    • Don’t toss leftovers, but be creative with them
    • Understand expiration dates
    • Utilize inexpensive foods and staples
    • Identify your “nice to haves” vs. your “need to haves”
  • A few favorites from the cookbook: Portobello Tartine, Chicken Burrito Bowls, and a terrific tomato/mozzarella salad.
  • How she priced out the meals for the new cookbook
  • Lisa’s meal plans available on her website. Prepear.
  • My interview with Super Healthy Kids. We gave them a shoutout on the show.
  • Using affordable eggs as a staple for your family. Don't toss those yolks! The whole egg is nutritious.
  • Lisa’s Oatmeal Cookie Energy Bites: a delicious blend of oats, peanut butter, raisins, maple syrup, and cinnamon.
  • An important tip from Lisa: To manage portions, stop eating when you feel full!
  • Find out where Lisa gets her recipe inspiration. And get my recipe for Parmesan Fish Sticks.
  • Lisa’s biggest aha moment was when she added up meal plan costs and realized the budget could stay around $100/week for a family of four.
  • What’s next for Lisa? Being more proactive about redesigning her online programs and school lunch programs.
  • How YOU can get started: “Don’t be overwhelmed with big changes in cutting processed foods. Start small so you can stick with it like start and don’t give up.

Resources:

100 Days of Real Food: https://www.100daysofrealfood.com  /

FACEBOOK: https://www.facebook.com/100daysofrealfood/

TWITTER: https://twitter.com/100daysrealfood/

INSTAGRAM: https://www.instagram.com/100daysofrealfood/

Cookbook Giveaway: 

Enter for a chance to win a copy of 100 Days of Real Food on a Budget: Simple Tips and Tasty Recipes to help you CUT OUT PROCESSED FOOD Without Breaking the Bank by Lisa Leake. (This giveaway is U.S. only, please.) To enter, post a comment at the end of this post and tell me about YOUR best tip for eating healthy on a budget. Giveaway ends October 10, 2018 at noon EST. Good luck! 

Sep 19 2018

38mins

Play

Rank #9: 22. Real Good Food with Ellie Krieger, MS, RDN

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Ellie Krieger is a friend, fellow dietitian, cookbook author, TV cooking show host, and mom, and on today's show, she takes us into her kitchen for easy family recipes, last-minute cooking ideas, picky eater pointers, and a glimpse behind the scenes at her career journey. If you're looking for a new recipe to liven up your taste buds, tune in for Ellie's Herbed Salmon Orzo Casserole with FetaSpinach Salad with Roasted Squash, Roasted Grapes and Pumpkin Seeds, and her go-to dessert indulgence. (Hint: If you love dark chocolate, you and Ellie will have something in common.)

Ellie is such a delight. On the show, she talked about her healthy eating philosophy, her new public television cooking show, Ellie's Real Good Food, and together, we told the story of how we met years ago when I worked at CNN. I know you're going to love this episode!

"A teaspoon of added natural sugar makes healthy food compellingly delicious."

 - Ellie Krieger

I'm giving away a copy of, You Have It Made: Delicious, Healthy, Do-Ahead Meals by Ellie Krieger. (U.S. only, please.) To enter, post a comment at the bottom of this page and tell me why you want to win this book and/or your favorite make-ahead family dinner --- something that's always at the ready when stomachs are growling! I'll pick the winner at random on March 7th.

Show Highlights:

  • Ellie’s latest book, You Have it Made, which gives specific instructions and practical tips on make-ahead meals, including freezing, storing, thawing, and reheating.
  • Freezing no-no’s: certain potato dishes, creamy foods, and zucchini don't freeze well.
  • Ellie’s labor of love: her public TV show, Ellie’s Real Good Food (now in Season 2), which “hits the ‘sweet spot’ where delicious and healthy meet.”
  • Spinach Salad with Roasted Butternut Squash, Roasted Grapes, Pumpkin Seeds, and Maple Syrup. A recipe bursting with flavor, color, and good nutrition.
  • How a little natural sugar can take your recipe from good to delicious.
  • Ellie’s Facebook Live: "Airs" every Wednesday at 4 pm Eastern.
  • Advice for dealing with a picky eater, based on Ellie’s experiences with her daughter, now 15.
  • Family favorites: Salmon with Orzo, Sole with Crispy Breadcrumbs and Roasted Vegetables, Taco Night, and Pasta Night
  • Ellie’s quick dinner go-to favorites: fish, broccoli, and potatoes cooked on a sheet pan; pasta, shrimp, and spinach (Keep your freezer and pantry well-stocked!)
  • Ellie’s next cookbook: Whole in One, with whole meals prepped in one pot, pan, or skillet.
  • How we first met when Ellie joined me as an intern at CNN, where I worked for a show called, On the Menu.
  • Herbed Salmon with Orzo: a skillet meal bursting with Greek flavors.
  • Questions for Ellie from the Podcast Posse Facebook group.
  • Ellie’s favorite cookbook? Vegetables, by James Peterson.
Herbed Salmon and Orzo Casserole with Feta

[Tweet "Tune in to Liz's Healthy Table #PODCAST w/ @elliekrieger and hear about her healthy-meets-delicious food philosophy, her TV show, and 2 family-pleasing dinner recipes including MY favorite: Herbed Salmon and Orzo Casserole w/ Feta + enter to win You Have it Made"]

Links:

My email: liz@lizshealthytable.com

Recipes:   Herbed Salmon and Orzo Casserole with Feta Spinach Salad with Roasted Squash, Roasted Grapes, and Pumpkin Seeds   Connect with Ellie: Ellie's Real Good Food Ellie on Facebook Twitter Instagram   Have a question about the show or a suggestion for a future show? Ask away by posting a comment below or joining my Podcast Posse.

Feb 21 2018

46mins

Play

Rank #10: 32: Low FODMAP Diet: Kate Scarlata, RDN

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Do you know someone who suffers from IBS (irritable bowel syndrome)? It’s a condition that’s more common than you might think, and there is a new cookbook designed for people who suffer from this illness. Join us to take a deep and delicious dive into the diet and the cookbook that can make life more bearable for IBS sufferers.

Kate Scarlata is a registered dietitian and cookbook author who lives in Boston. She is a NY Times bestselling author and has over 25 years’ experience working in digestive health. She is a world-renowned low-FODMAP diet and gut health expert, and her passion is to advocate for her patients and others who have gut disorders. Part of her advocacy work includes a grassroots campaign she started called, I Believe in Your Story, which has helped raise research funding for IBS and awareness. She has authored The 21-Day Tummy Diet, The 21-Day Tummy Cookbook, The Complete Idiot’s Guide to Eating Well with IBS, and The Low-FODMAP Diet Step by Step. On today’s show, Kate walks us through the symptoms and triggers for IBS, along with dietary solutions. We’re talking IBS and recipes!

What you’ll hear in this episode:

  • Kate’s background in the nutrition business for 30 years and a mom of three kids
  • How she grew up the youngest of nine kids and what family dinner was like in a large family
  • IBS affects 1 in 5 Americans and is a motility disorder, in which food doesn’t move through the intestines like it should
  • IBS is some sort of disregulation between the gut and the brain, with gut microbes being big players in the symptoms, which include bellyache, constipation, gas, bloating, and diarrhea
  • The causes are not clear, but there seems to be a genetic component to IBS and some connection to food-borne illness
  • Treatment course usually includes medical tests, psyllium husks (like Metamucil), the low-FODMAP diet, and some probiotics and even antibiotics
  • FODMAP-- a group of commonly malabsorbed carbohydrates that are “fast food” for your gut bacteria
  • Common foods to avoid because they are high in FODMAPs are watermelon, apples, pears, mango, asparagus, artichokes, wheat, onion, and cabbage
  • Following the low-FODMAP diet is a temporary situation and is a plan to substitute low-FODMAP foods for the higher ones
  • Pre-biotic foods are allowed on the diet, like oats and many fruits and vegetables
  • The plan is to stay on the diet for 2-4 weeks and then add some foods back in systematically to identify the biggest triggers
  • Kate felt helpless working with her IBS patients and then had a severe intestinal problem while pregnant with her second child. She had 6 ft. of her small intestine removed, became intolerable of certain foods, and found the low-FODMAP diet to be helpful
  • For her personally, her FODMAP sensitivity is quantity-related, so she avoids large amounts of certain trigger foods, like onions
  • Kate shares success stories, the role of exercise and yoga in IBS, and how sugar affects IBS
  • The cookbook has 130 recipes (I recently tried Shrimp and Broccoli Stir Fry and loved it!) Kate’s favorites include Peanut Noodles, Cheesy Grits, and Chocolate Walnut Brownies
  • Most GI conditions are on the rise in the US and there is more awareness of probiotics and the gut biome
  • Why it’s important to talk about these issues
  • Common foods linked to IBS: emulsifiers, ultra-processed foods,and polyunsaturated fats
  • How Omega-3 fatty acids are protective and fruits and vegetables can lower the IBS risk
  • Kate recommends eating mostly whole foods, less packaged foods, and minimal emulsifiers

Resources:

We're giving away a copy of The Low-FODMAP Diet, Step by Step by Kate Scarlata, RDN and Dede Wilson. Post a comment at the end of this post telling me why you want to win this book and/or how the low FODMAP diet has helped you or someone you know with IBS.

Website: http://www.katescarlata.com  Find many valuable resources!

Twitter handle: KateScarlata_RD    https://twitter.com/KateScarlata_RD

Instagram: katescarlata  https://www.instagram.com/katescarlata/

Facebook:Kate Scarlata RD   https://www.facebook.com/katescarlataRD/?ref=bookmarks

Jul 11 2018

46mins

Play

Rank #11: 25: Eat Your Vegetables with Ana Sortun

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Vegetables are a vibrant and vital part of a healthy diet, but sometimes it's hard to get excited about steamed broccoli and raw carrots. Here to shine a bright light on the beauty of vegetables is chef extraordinaire, Ana Sortun. I recently reconnected with Ana at the Healthy Kitchens Healthy Lives Conference in California where she demonstrated techniques and strategies for cooking colorful, flavorful vegetables in a variety of ways kids love. And on today's podcast, Ana shares those culinary tips with all of you. 

Ana Sortun is a James Beard Award-winning chef, a mom, and a cookbook author, and she's married to the owner of Siena Farms outside Boston, so she knows a thing or two about making vegetables appealing to kids (and adults too). Ana joins me today to dish about her recipe for Cacik, a Turkish yogurt and veggie dip, and to share her best-ever tips for cooking broccoli to perfection, making 'real' caramelized onions (be patient!), and introducing kids to new, and sometimes weird, vegetable varieties. We're also giving away a copy of Ana's newest cookbook, Soframiz, so read on for instructions on how to enter to win. 

You can read the full show notes and enter the giveaway at www.lizsheatlhytable.com.

Apr 04 2018

40mins

Play

Rank #12: 52: PREP Cookbook for Teens with Katie Morford, MS, RDN

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Today’s show features a new cookbook designed to empower teens, college students, and young adults how to cook. It's written by one of my favorite dietitian cookbook authors, Katie Morford, MS, RDN. Katie’s new book is called, PREP: The Essential College Cookbook, and the tips, recipes, and kitchen wisdom in the book provide the foundation for a lifetime of kitchen confidence.

I hope you’re hungry because Katie joins me to answer your questions and to talk about some of my favorite recipes from the book including Butter Lettuce with Green Goodness Dressing, Roasted Broccoli with Lemon and Parmesan, and Golden Banana Bread. We dish about how to teach kids knife skills (yup, it can be intimidating), the importance of empowering kids of all ages with the skills they need to work their way around the kitchen, lots of kitchen wisdom, the benefits of knowing how to cook when you're a young adult.

What you’ll hear in this episode:

  • All the juicy details of Katie’s life and work as a registered dietitian, writer, cookbook author, and busy mom of three daughters
  • Katie’s go-to supper meal: roasted veggies tossed with cooked grains ora dded to tacos or eggs
  • Katie’s new book, a “starter” cookbook for people of any age
  • How the cookbook idea came about as Katie’s oldest daughter prepared to go to college
  • The double meaning of the title, PREP
  • Benefits of learning to cook from scratch (and not relying on take-out!)
  • How to teach your kids knife skills
  • How to encourage a college kid to eat healthier and learn to prepare simple meals
  • Katie’s basic tips for cooking rookies, which you'll learn about in the book:
    • Taste as you go
    • Realize that everyone makes mistakes
    • Double check your recipe
    • Know terms like chop, dice, whisk, beat, etc.
  • Kitchen equipment essentials that Katie recommends
  • How Katie wrote the directions for the recipes in PREP
  • How anyone can pick up this book and have success, even if they’ve never cooked before
  • Family favorites for Katie: Applesauce Cake, Banana Bread, and salads
  • Katie’s Butter Lettuce with Green Goodness Dressing, which is made with avocado, green onion, fresh basil, lemon juice, olive oil, sour cream, and mayo
  • Katie’s hacks for using a blender for the dressing and for cleaning the blender
  • Katie's Lighter Green Goodness Dressing from Mom's Kitchen Handbook
  • Tips for quick and easy meals after a long day at school (or work):
  • Katie’s Roasted Broccoli with Lemon and Parmesan (this technique can be used with cauliflower, sweet potatoes, fennel, and turnips)
  • The importance of knowing how to prep vegetables
  • Katie’s personal favorites from the chapter called, “How to Feed Your Friends:” Thai Coconut Curry Noodle Soup and “Mix-in-the-pan” Applesauce Cake
  • Why the book doesn’t include nutrition information
  • Which, if any, of Katie's daughters is destined to become a Michelin Star Chef
  • What’s next for Katie

Resources:

www.momskitchenhandbook.com

Rise and Shine: Better Breakfasts for Busy Mornings by Katie Morford

PREP: The Essential College Cookbook by Katie Morford

Best Lunch Box Ever: Ideas and Recipes for School Lunches Kids Will Love by Katie Morford

www.superhealthykids.com

www.parentsondemand.com

Enter for a chance to win a copy of Katie’s new book!

Katie and I are giving away a copy of PREP: The Essential College Cookbook to one lucky winner (U.S. only, please). To enter for a chance to win, tell me why you'd like to win the book and/or tell me about your first kitchen cooking experience. What was the first recipe you ever made or the first recipe you made with your teen? Winner selected at random on May 8th.

Apr 24 2019

40mins

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Rank #13: 03: Feeding Picky Eaters with Sally Sampson

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Why are kids picky? Is it possible to turn finicky eaters into adventurous eaters? You'll be surprised, the answer is YES! Listen in to lots of veggie talk today, because I'm going to be talking about picky eating and I'm going to be sharing two recipes from Chop Chop. One of them is for a delicious, Raw Brussels Sprout Salad and the other is for a Carrot Salad, with mint, honey, lime juice and peanuts (only if you like them).

Sally Sampson will be joining me on the show, today. She is the founder of Chop Chop Kids, which is the non-profit publisher of Chop Chop, the fun Cooking Magazine for Families.  This was named The Publication Of The Year by the James Beard Foundation, back in 2013. Sally has written twenty-three cookbooks, so she knows a thing or two about cooking! She's a mom of two and she's written a book called The Picky Eater Project, Six Weeks To Happier, Healthier Family Mealtimes.  

Whether you have picky eaters or not, I still think you're going to love this episode, because we have so many ideas for making vegetables more appealing and even including your kids in the cooking process. Listen in now to find out more!

Today, Sally talks to Liz about:

  • A life and career changing event that happened in her family.
  • More about Chop Chop Magazine, which is distributed in Pediatrician's offices all over the country.
  • Her book, The Picky Eater Project and how it all started.
  • Her rules, which are neither mean-spirited, nor rigid- they involve treating children with respect.
  • What she's noticed about kids at her photo shoots.
  • The negative messages that parents tend to give their kids.
  • Dealing with issues about texture.
  • 90% of kids will eat food that they've cooked themselves.
  • Making the dreaded green vegetable more appealing.
  • Setting up taste tests for your kids as a fun game.
  • The best way to cook broccoli florets.
  • Tips for roasting vegetables.
  • The thing about lettuce cups...
  • The ingredients that go into the Raw Brussels Sprout Salad and why kids love it.
  • A lazy tip to make the Raw Brussels Sprout Salad easier.
  • Getting your child to do a Recipe Review.
  • Letting kids learn about what they like.
  • Sally's favorite Cookbook-The Chop Chop Cookbook.
  • Sally's Online Cooking Club for Kids.

Links: 

Sally's website: www.chopchopmag.org

Sally's Free Online Cooking Club for Kids: www.chopchopcookingclub.org

For a Free Giveaway: Head on over to my website: www.lizshealthytable.com. On my blog I'm going to share the Carrot Salad Recipe and also the information about the free giveaway, to win a one-year subscription to Chop Chop. (US only, please.)

To be part of the Podcast Posse, go to the podcast page on www.lizshealthytable.com and there's a little button in the sidebar that says “Join the Podcast Posse”.

May 24 2017

53mins

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Rank #14: 43: Healthy Kitchen Gadget Guru with Dana Angelo White, MS, RD

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Are your small kitchen appliances and gadgets collecting dust? Wondering what to make in your new Air Fryer or Instant Pot? Are you thirsty for new ways to use your high-powered blender for nutrient-rich smoothies? If you answered, yes, yes, and yes, this is the show for you. My guest is dietitian, cookbook author, mom, and kitchen gadget guru extraordinaire, Dana Angelo White, MS, RD. Dana joins me to dish about kitchen gadget benefits, challenges and potential pitfalls, and new ways to use your Instant Pot, Air Fryer, and blender to get healthier meals onto your family's table and into your kid's tummies.

Dana is a culinary dietitian, media consultant, and she's been the nutrition expert FoodNetwork.com for over a decade. She is also the sports dietitian and associate clinical professor at Quinnipiac University in Hamden, CT. She is the author of three cookbooks, and guess what ... we're away a copy of each: the Healthy Air Fryer Cookbook: 100 great recipes with fewer calories and less fat!; the Healthy Instant Pot Cookbook: 100 great recipes with fewer calories and less fat; Healthy, Quick & Easy Smoothies: 100 no-fuss recipes under 300 you can make with 5 ingredients.

You can read the full show notes at www.lizhealthytable.com.

Dec 12 2018

45mins

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Rank #15: 26: One Year Anniversary

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On this week's show, I'm celebrating the one-year anniversary of the Liz's Healthy Table podcast. Time flies by quickly when you build something new, so I'm taking a breath today, looking back on my food adventures from the year, and thanking all of you with a chance to win a $50 Amazon gift card! I have a new recipe to share for Arugula, Apple & Brussels Sprouts Salad, and my husband Tim joins me for his annual "cameo" to tell you how he survived the year and to share highlights from our recent vacation in Riviera Maya, Mexico. It's a fun show, so I hope you'll stick around and tune in. 

GIVEAWAY: To thank you for listening to the first session of the Liz's Healthy Table podcast, I'm giving away a $50.00 Amazon gift card to one lucky winner. To enter, post a comment at the end of this post and tell me about your favorite LHT episode in Season 1 and/or a topic or guest you'd like me to tackle in Season 2. Anyone anywhere can enter, so post your comments below!

Show Highlights: 

Resources:

- Arugula, Apple & Brussels Sprouts Salad: https://www.lizshealthytable.com/2018/04/17/arugula-apple-brussels-sprouts-salad-lemon-shallot-vinaigrette/ - My trip to El Dorado Casitas Royale in Riviera Maya, Mexico: https://www.lizshealthytable.com/2018/04/17/week-mexico-el-dorado-casitas-royale/ - Homemade Chex Mix recipe: https://www.chex.com/recipes/original-chex-mix/ - Shaya restaurant:  http://www.shayarestaurant.com/menu/    - New Chefs on the Block: http://www.newchefsontheblock.com/ - Paris a Dream - food tour: http://www.paris-a-dream.com/ - Groed in Copenhagen where they make porridge: http://groed.com/en/

- Substituting Ingredients 

https://www.amazon.com/Substituting-Ingredients-Z-Kitchen-Reference/dp/1564407411

Apr 18 2018

53mins

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Rank #16: 17: Cooking on a Budget with Leanne Brown

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If you're hungry for ways to stretch your food dollars at the supermarket, you're in luck. On today's podcast, you'll be eating well on just $4.00 a day. Why $4.00? That's the amount provided by SNAP, the USDA's food stamps program and the inspiration behind Good And Cheap, written by Leanne Brown. From large families and seniors to college students, people across the country face food insecurity every day. Whether you want to save pennies on your weekly grocery bill or cut your food budget in a big way, my guest, Leanne Brown, makes saving money at the grocery store doable, delicious, and nutritious.

Leanne is a big proponent of cooking from scratch using real, wholesome, unprocessed foods. She says eating on a budget doesn't mean you have to live on ramen noodles. The recipes in her book are inventive, creative, and mostly plant based, because meat is expensive. Good and Cheap is available for purchase, or you can head to Leanne's website and download a copy (English or Spanish) for free. And if you do purchase a copy, a second copy will be donated to someone in need.

Read on for Leanne's recipes for Brussels Sprouts Hash and Eggs and Cauliflower Cheese ... and to enter to win a copy of Good and Cheap. 

I'm giving away a copy of Good and Cheap: Eat Well on $4/Day by Leanne Brown (Workman, 2015)

To enter to win a copy, leave a comment at the end of this post telling me about your family’s favorite budget meal and/or your best tip for saving money at the supermarket. Or tell me why you’d love to win this book. (U.S. entries only, please). Giveaway ends December 27th at noon Eastern, and I’ll pick the winner at random. 

Show Highlights:

  • The whole story behind why Leanne decided to write Good and Cheap.
  • The Good and Cheap Kickstarter story.
  • How Leanne blends quality food with a strict food budget.
  • Eat less meat, increase your vegetable consumption, and buy eggs.
  • How you can repurpose wilted vegetables in recipes like crustless quiche.
  • Ideas for using up leftover fish, including fish tacos or a seafood omelet.
  • Leanne's recipe for Brussels Sprouts Hash and Eggs.
  • Saving money by meal planning, getting organized, freezer cooking, and cooking from scratch.
  • Download my 7-Day Meal Planner for FREE!
  • Take advantage of oatmeal. It’s only as boring as your imagination.
  • Leann's recipe for Cauliflower Cheese.
  • My recipe for Corny Salmon Cakes.
  • Leanne's favorite recipe in the book: Chana Masala.
  • Leanne’s favorite cookbook that changed her life.

Resources

Get Your Copy of Good And Cheap: https://cookbooks.leannebrown.com/good-and-cheap.pdf

7-Day Meal Planner:

https://www.lizshealthytable.com/7daymealplanner/ Tips For Saving at the Supermarket: 

Facebook: https://www.facebook.com/eatgoodandcheap/

Twitter: @leelb

Instagram: @leanneebrown Leanne's Website

Dec 13 2017

47mins

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Rank #17: 53: Clean Eating for Busy Families with Michelle Dudash, RDN

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What if I told you there was a cookbook out there guaranteed to solve your biggest dinnertime dilemmas: lack of time, finicky eaters, and the lure of heavily-processed convenience foods. Would you jump for joy? I bet you would, which is why I invited chef and registered dietitian, Michelle Dudash, RDN, onto the show this week.

Michelle joins me this week to dish about her new book, Clean Eating for Busy Families: Simple and Satisfying Real-Food Recipes You and Your Kids Will Love. Michelle takes us into her clean eating pantry for recipes like Four Seasons Fruit Pizza (her daughters’ favorite), Turkey, Vegetable, and Oat Mini-Meatloaves with Marinara Sauce, and Hoisin Beef and Edamame Lettuce Wraps in a Hurry.

What you’ll hear in this episode:

  • Michelle’s background as a dietitian and a chef, and her life in Carmel, Indiana with her husband and two daughters, ages 5 and 9
  • A crazy chef story about how Michelle once served Prince Andrew, Duke of York, and how he taught her how to brew a proper pot of tea
  • Why Michelle wrote a book about clean eating
  • “Clean eating” and how Michelle defines it as whole foods in their least processed state, which means they have more nutrients, no added sugar, more fiber, and no trans fats
  • How some processed foods, like canned beans, are actually a good nutritional choice
  • Michelle’s extensive recipe testing process when she writes a cookbook
  • Michelle’s daughters’ favorites: Four Seasons Fruit Pizza and “Meatball Cupcakes”
  • How to get kids to try new foods:
    • Keep it low pressure
    • Help them to learn to enjoy food
    • Focus on the healthy things they WILL eat, and keep those on hand
  • Michelle’s recipe for Turkey, Vegetable, and Oat Mini-Meatloaves with Marinara Sauce: finely chopped mushrooms, onion, garlic, dry rolled oats, and lean ground turkey
  • Why dry rolled oats are a wholesome recipe swap for bread crumbs
  • Hoisin Beef and Edamame Lettuce Wraps: use Boston Bibb lettuce as a “cup,” and a sauce made with soy sauce, rice wine vinegar, hoisin sauce, and Chinese mustard. Sear the ground beef with onion, garlic, ginger, sesame seeds, frozen edamame, and canned water chestnuts. Stir in the sauce and serve in lettuce cups.
  • How to get Michelle’s Clean Eating Grocery List as a free download
  • Michelle’s favorite go-to weeknight dinners:
  • Whole-grain pasta with tomato sauce, sautéed spinach, ground beef or chicken, veggies, seasoning, and olive oil
  • Stir-fry with leftover veggies, onion, garlic, tamari sauce or reduced-sodium soy sauce, and dark sesame oil (Michelle’s secret ingredient for Asian dishes)
  • Marinated Chicken Thighs with apple cider vinegar, dijon mustard, seasoning, and oil (great for grilling or baking)
  • Tips for healthy snacking for kids and adults: whole fruit, cheese sticks, hummus with seeded crackers, hard-boiled eggs, natural microwave popcorn, raisins, and nuts
  • Date Night recipes from Michelle’s book:
    • Chicken Piccata: chicken breast pounded thin and lightly sautéed in olive oil with a silky lemon and butter sauce
    • Halibut in a parchment paper pouch
  • A wholesome sweet treat: Peanut Butter Brittle Bars with Dark Chocolate Drizzle, made with graham crackers, honey, butter, and dry roasted peanuts

Resources:

Michelle’s website:  https://www.michelledudash.com/

Find Michelle’s book: https://www.michelledudash.com/clean-eating-for-busy-families/

Find Michelle on social media: https://www.instagram.com/michelledudash/

https://www.facebook.com/MichelleDudashRD/

https://twitter.com/michelledudash

www.superhealthykids.com

www.parentsondemand.com

Cookbook Giveaway: Enter for a chance to win Clean Eating for Busy Families: Simple and Satisfying Real-Food Recipes You and Your Kids Will Love. This giveaway is for Canada, the US, and Europe. To enter, post a comment in the comments section at the end of this post and tell me about your favorite wholesome, easy family dinner recipe (your go-to when you want a quick win!), or tell me why you want to win the book. Giveaway ends on May 22, 2019. 

May 09 2019

42mins

Play

Rank #18: 36: Seafood Suppers for Your Family

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On this week's show, we're celebrating National Family Meals Month with tips for gathering your family around the table more often and simple ways to get more seafood onto your weekly meal plan. Eating seafood at least two times a week is the recommendation from the U.S. Dietary Guidelines for Americans, and on this episode, I've got tips for making that recommendation an easy reality. I also have a brand new recipe for Parmesan Salmon Sticks with Zesty Avocado Dipping Sauce that's sure to get you one tasty step closer to that goal. My salmon sticks recipe is rich in omega-3 fatty acids, and on the show, I'll tell you why omega-3s are considered an essential fat that plays a vital role in heart, eye, and brain health.

What you’ll hear in this episode:

  • Benefits of eating family meals together. For more info, visit the Food Marketing Institute's Family Meals Month page.
  • Why engaging kids in food shopping, prep and meal planning boosts family mealtime.
  • Why removing distractions from family meals is important.
  • Flexibility with family meals is key. Breakfast together counts as a family meal.
  • The importance of incorporating seafood into your diet - It's rich in protein and healthy omega-3 fats.
  • Recipe inspiration for adding more seafood to your diet:
    • Canned tuna or salmon salad with shredded carrot, light mayo, and Dijon mustard stuffed inside a pita pocket or served on top of halved avocados
    • Wild halibut Baked in Parchment with Cilantro and Ginger
    • Omelet with leftover baked tilapia or lox (smoked salmon) with sauteed baby spinach and the cheese of your choice.
    • Fish tacos.
  • The benefits of incorporating omega-3s in your diet (read on for Omega-3 Smarts).
  • My son Josh is moving to a new apartment in New York near Russ & Daughters. Read more about this iconic "appetizer" shop in the Lower East Side of NYC.
  • Corny salmon cakes and Teriyaki Salmon, Snow Peas, and Carrots on the LHT blog.
  • Parmesan Salmon Sticks with Zesty Avocado Dipping Sauce.

    - EPA and DHA omega-3s are nutrients that play a key role in heart, brain and eye health throughout life

    - According to PubMed, there are more than 30,000 studies on EPA and DHA omega-3s, including more than 3,000 human clinical trials, making EPA and DHA among the most studied nutrients in the world.

    - EPA and DHA omega-3s may help maintain healthy blood pressure and healthy triglyceride levels and improved blood vessel function.

    - Just as calcium is essential for building strong bones, DHA is a building block for the brain. DHA not only is important for brain development – it actually is a significant percentage of the fatty tissue that makes up the brain.

    - Pregnant moms pass DHA to their growing babies through the placenta, and in breast milk after birth. Therefore, it’s important that pregnant and nursing mothers eat enough fatty fish or take an omega-3 supplement not only for themselves, but for their growing babies.

    - The body’s highest concentration of DHA is found in the retina of the eye. Therefore, DHA plays an essential role in eye health, especially for infant eye development.

    - There are three simple ways to get recommended amounts of EPA and DHA: eating fatty fish such as salmon, consuming EPA and DHA-fortified foods and beverages, or taking omega-3 supplements.

    Plant-based sources of omega-3s do not provide the same benefit. You need to get EPA and DHA directly from the diet (such as by eating fatty fish and by taking an omega-3 supplement).

    FYI: 3 ounces of salmon has 1, 670 milligrams of omega-3 fats while 3 ounces of tuna has 325 milligrams.

    • You should aim to get 250mg to 500mg of EPA and DHA per day. 

Resources:

Liz’s healthy Table Website

Liz’s Healthy Table Blog

Liz’s Color, Cook, Eat! coloring book series

Super Healthy Kids 

The Parents On Demand Network

GOED Omega-3 - Global Organization for EPA and DHA

Food Marketing Institute

Fish in Parchment Recipe, by Pamela Salzman

Family Dinner Projects

Kids Cook Monday

Sep 05 2018

38mins

Play

Rank #19: 11: Freezer Cooking with Rachel Tiemeyer

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Today’s show is all about tips and tricks for making family mealtime easy with freezer cooking. That’s right! Your humble freezer is full of untapped potential. Freezing meals saves time and money, and it can easily expand your cooking skills as well as your family’s appreciation for new foods and flavors. Are you ready for a freezer feast? How about a freezer party? This week’s guest, Rachel Tiemeyer, takes us on a deep dive into our frosty freezers.

This week, Rachel and I will chat about how you can get started freezer cooking today. She will share how you can start your own freezer club and throw a freezer cooking party with all of your friends. Are you worried your thawed-out meals will taste mushy or stale? No worries there! Rachel will share her best practices for saving your food from freezer burn. We also discuss a few of the surprising ways your freezer can save your food longer, and so you can reduce food waste. 

Along the way, Rachel and I will both share our go-to freezer cooking recipes, like the Cheddar Chive Burgers filled with fresh herbs and full flavor. I’ll also dish the details on my cooking experience with Rachel’s Sheet-Pan Lemon Garlic Chicken and Veggies. It was a huge winner for me, and I know it will be for you. There are so many gems inside Rachel’s book, and all of them use whole, healthy ingredients that your family will love.  

Sep 20 2017

37mins

Play

Rank #20: 10: Breakfast Benefits with Lauren Harris Pincus, MS, RDN

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Breakfast! Is it really the most important meal of the day? What’s all the buzz about getting more protein at breakfast? And does it matter if you eat breakfast the minute you wake up in the morning? If you’re curious about breakfast or just looking for a few new and nutrient-rich recipes, I’ve got you covered on this week’s Breakfast Benefits episode with guest, Lauren Harris Pincus.

Lauren’s new cookbook, The Protein Packed Breakfast Club, is filled to the brim with delicious and balanced recipes to help you make the most of her breakfast. Today, I’ve asked Lauren to help me break down the science of breakfast into bite-sized pieces, perfect for changing your lifestyle one plate at a time. Together, we will share our mutual love of blueberries, dish about our best recipes like my Savory Oats with Shiitake Mushrooms and Spinach, and show you just how easy and delicious it can be to eat protein at breakfast. 

More in this protein-packed episode! 

  • Childhood struggles with weight-gain influenced her views of food and nutrition. 
  • You can understand the science of breakfast! 
  • Breakfast jump-starts our body’s metabolism. 
  • The cognitive benefits of eating breakfast. 
  • Timing your “breakfast” within two hours of waking up. 
  • The most common breakfast issue? They don’t know what to eat for breakfast!
  • Lauren shares a favorite pancake recipe from her book. 
  • What’s the deal with protein powder? 
  • Easy grab-and-go recipes for your teens as they rush to the bus!
  • Pitfalls of the typical American diet. 
  • Lauren’s favorite cook book picks. 

Resources 

Check out Lauren Online

http://nutritionstarringyou.com/

Enter to Win a copy of The Protein Packed Breakfast Club

Follow Lauren on Twitter, Instagram, Pinterest or Facebook. @LaurenPincusRD

Recipes

Savory Oats with Shiitake Mushrooms and Baby Spinach.  

https://www.lizshealthytable.com/2017/08/21/savory-oats-shitake-mushrooms-baby-spinach-eggs/

Maple Pumpkin Pancakes 

https://www.lizshealthytable.com/2015/10/23/pumpkin-maple-pancakes/

Aug 30 2017

45mins

Play