Whether you are using fresh or dried parsley, here are some of my favorite (and easy) ways to add it into your cooking.

4 Ways to Get Your PARSLEY On…

1. Oven-baked seasoned fries. Try tossing potato wedges in olive oil then seasoning with garlic powder, onion powder, parmesan cheese, dried parsley and chilli powder before popping in the oven for a healthier alternative of deep-fries french fries!
2. Garnish soups, baked/mashed potatoes and pasta. Sprinkle some dried parsley on any one of your favorite dishes to please the eyes!
3. Parsley Pesto. Combine fresh parsley, olive oil, salt and some parmesan cheese in a blender and use this pesto on tops of sandwiches, salads, etc.
4. Lemon Parsley Chicken. Marinate chicken breasts in some olive oil, parsley and lemon and bake in the oven for a simple, healthy dinner idea!

It’s so easy to add herbs/spices into your every day cooking. With just one dash, sprinkle, spoonful…you get all the antioxidant benefits your body needs to fight away free radicals. Keep in mind that when using in recipes, 1 tablespoon of a dried herb is equal to 3 tablespoons fresh! Which ever one you decide to choose, always remember why you’re using them in the first place.

Have you tried any of the above? What are some of your favorite ways to use parsley?

Research assistance provided by Monica Lobo, RD.

During the low-fat diet craze, one of nature’s most wholesome and nutritionally dense foods was ruthlessly cut from our diets, but I’m here to tell you that it’s time to add that handful of almonds back into your day!  Not only will you reap the benefits of great taste but you’ll also be taking steps towards improving your overall health.

Researchers have found a relationship between almonds and reduced cardiovascular risk.  This nut has been found to increase HDL (good cholesterol!) levels while decreasing LDL (bad cholesterol!).  According to one study, participants who ate almonds five times a week cut their risk of heart attack in half!

And although almonds are rich in fat, they have been shown to help people wanting to trim their waistline.  The monounsaturated fats found in these nuts directly target that stubborn belly fat, as well as providing more protein (6 grams) and fiber (3.5 grams) than any other tree nut. These are both very important to increase satiety. Almonds also provide the crunch that researchers have shown also helps to keep you feeling satisfied.

Still need convincing?

Check out these stats for a single serving (~23 almonds):

-Provides 12% of the daily value for calcium and 14% for phosphorus …both important minerals for dental health and prevention of osteoporosis

-Contains 35% of your daily recommended vitamin E, a key nutrient recognized for its cancer-fighting properties (a nutrient nearly half of Americans don’t get enough of!)

-Rich in antioxidants, almonds have about the same amount of polyphenols found in green tea!

-Excellent source of magnesium (~80 mg) — more than a bowl oatmeal or spinach!

-3.5 grams of fiber per serving to support healthy digestion and 6 grams of protein to keep you feeling ‘full’

-Provides 14 mcg of folate, essential for pregnant women or those planning to get pregnant (aids in proper fetal development)

-High in monounsaturated fat (the good fat!) and cholesterol-free

Enjoy this recipe for my Tossed n’ Toasted Almonds—great for snacking on the go, adding to your salads, or sprinkling over a bowl of morning oats!

Tossed n’ Toasted Almonds

Ingredients

2 cups sliced/slivered almonds

1-2 teaspoons flavor of choice–my favorites are: honey & cinnamon

Cooking spray

Directions

Preheat oven to 400F degrees and spray baking sheet with cooking spray.

In a separate bowl, combine almonds and spice, and toss to coat.

Spread the almonds out evenly on the baking sheet and place in the oven.

Bake for 10-15 minutes, checking regularly (and flipping if needed)

Remove from oven, allow to cool, and pre-portion into 1 oz servings!

Note: Dry roasting enhances the natural flavors of the almonds without any added fats!  Plus you save yourself money by creating this snack at home.

So tell me, what are some of your favorite ways to enjoy almonds? What flavors/spices would you use in my Tossed n’ Toasted Almond recipe?

Assistance provided by Kristen Carlucci

1.  Fiber is Your [Weight Loss] Friend

Oats are full of filling fiber, and this fiber does wonders for keeping your appetite satisfied for long periods of time.  This high fiber content will keep you feeling full, so you’ll be less likely to reach for any junk food lying around.  Have a bowl of oatmeal for breakfast, and you’ll find you won’t be hungry for at least 2-3 hours!

2.  Cholesterol Control

The type of fiber found in oats is the soluble kind, and this travels around your body picking up extra cholesterol and getting rid of it so it never makes it to your bloodstream.  Adding oats to your meals can help to cut down on the “bad” cholesterol in your body, leaving your arteries clog-free!

3.  Energy Maintenance

The fiber from oats can also help to maintain energy levels by managing your blood sugar levels.  This means you won’t experience those highs and lows that you do after eating a meal or snack high in sugar.  To watch your sugar intake even further, try making oatmeal from scratch using old-fashioned oats instead of buying instant oatmeal packages (although they’re still good in a hurry!).

4.  Variety is the Spice of Life

This one’s a no-brainer – oatmeal is perhaps the most versatile breakfast out there, since there are endless amounts of combinations!  Try adding a tablespoon of your favorite nut butter and berry preserves for a fun PB & J version, toss in some canned pumpkin for an autumn-inspired bowl, or just load up on your favorites – granola, mini chocolate chips, dried cranberries, chopped almonds, whatever you like!

Recipe:  Almond-Banana Oats

Adding the banana to your oats is completely optional, but it does help to produce a creamier bowl.  That also goes for the milk – feel free to use water instead!  This will serve 2 healthy portions, or 3 mid-sized ones.

1 cup old-fashioned oats
1 cup water
1 cup milk (can be organic cow’s milk, almond, or hemp – they all work!)
1 banana, sliced (fresh or frozen)
1 tsp cinnamon
1 tsp ground flaxseeds
1 tbsp almond butter
1 tbsp chopped almonds

Bring oats, water, milk, banana and cinnamon to a boil in a saucepan over medium heat.  Stir rapidly for a minute or so to ensure the banana is fully mixed in.  Continue to cook for a few minutes until the oats reach your desired consistency.  Spoon into a bowl and top with the flaxseeds, almond butter and almonds.  Enjoy!

What’s your favorite oatmeal-topper?  What else do you use oats for as part of your breakfast – smoothies, pancakes, muffins?

By Mitzi with assistance from Megan Skinner