 | Banana Bread Toast a slice of this sweet bread for breakfast, or wrap a loaf in plastic wrap and tie with a festive ribbon for a special holiday gift. Recipe: Banana Bread |
 | Applesauce Pancakes Treat your family to a special breakfast with a stack applesauce-sweetened pancakes drizzled with sugar-free syrup. The wheat germ that's stirred into the batter adds fiber as well as a hearty nutty flavor. Recipe: Applesauce Pancakes |
 | Spiced Pumpkin Bread Nothing says "holidays" like the aromas of a cinnamon, nutmeg and cloves wafting from the kitchen as you bake a loaf of sweet pumpkin bread. Recipe: Spiced Pumpkin Bread |
 | Potato-Sour Cream Biscuits Tender and tasty, these savory little biscuits are ideal for serving with roast beef, pork tenderloin, or ham. Yukon gold potatoes give them a hint of buttery flavor without fat. Recipe: Potato-Sour Cream Biscuits |
| Cumin Quick Bread Serve a slice of savory cumin bread with a bowl of chili or a vegetable soup for a hearty weeknight meal. Recipe: Cumin Quick Bread |
 | Potato Rolls Make your holiday meals special with these tender yeast rolls. Their light texture comes from the baking potato that's added to the dough. The recipe calls for bread flour (a high-gluten flour that helps create a more desirable texture in yeast breads), but you can substitute all-purpose flour if you wish. Recipe: Potato Rolls |
 | Beaten Biscuits Preparing the dough in a food processor eliminates the need for vigorously kneading and gives the biscuits a texture that's somewhere in between a biscuit and a cracker. They're ideal for serving with soup or chili. Recipe: Beaten Biscuits |
 | Buttered Sweet Potato Knot Rolls Canned mashed sweet potatoes give these yeast rolls just a hint of sweetness and make them the must-have rolls for holiday entertaining. Recipe: Buttered Sweet Potato Knot Rolls |
Good for your gut
In theory, you should be able to digest just about any type of food you put in your mouth.
But changes in food processing and preparation (think fried) not to mention lifestyle (think sedentary) mean our stomachs don't always react well to everything we eat.
It's best to avoid some food—like fatty meats—to avoid upset tummies. But, fortunately, nature also provides foods that can ease our digestion. Here's a guide to what's good and what's bad when it comes to keeping your system running smoothly.
 | Yogurt (Best) You have trillions of bacteria in your gut that help you digest food, and yogurt contains some types of these healthy bacteria. (Although not all yogurts have them—check for "live and active cultures" on the label.) "Yogurt has bacteria, which replenishes the normal flora within the gastrointestinal tract so it's healthy" |
 | Kimchi (Best) Kimchi is a Korean favorite usually made with cabbage, radish, or onion, along with lots of spices. The main ingredient is usually cabbage, which promotes the growth of healthy bacteria in the colon. And cabbage is a type of fiber that's not digested, so it helps eliminate waste, keeping bowel movements regular. Sauerkraut is good for the same reasons. This dish can be spicy, however, so it might not be a good option if you’ve found that spicy foods trigger digestive problems for you. |
 | Lean meat and fish (Best) If you're going to eat meat, go for chicken, fish, and other lean meats—they'll go down a lot easier than a juicy steak. "Red meats tend to be fattier," Anderson says, RD, a diabetes educator. "Your body can handle lean meats and fish and chicken a whole lot better than prime rib." And lean meats and fish have not been associated with an increased risk of colon cancer like high-fat red meats have. |
 | Whole grains (Best) Whole grains, such as whole-wheat bread, oats, and brown rice, are a good source of fiber, which helps digestion. "If there's one thing America lacks, it's fiber," Anderson says. "We need 20 to 30 grams a day and we maybe get 12." Fiber also can help you feel full and lower cholesterol, but it can cause bloating, gas, and other problems in people who quickly ramp up their intake—it's better to take it slow when consuming more. And wheat grains are a no-no for those with celiac disease or gluten intolerance. |
 | Bananas (Best) Bananas help restore normal bowel function, especially if you have diarrhea (say, from too much alcohol). And they restore electrolytes and potassium that may be lost due to runny stool. This fruit also has lots of fiber to aid digestion. "A banana a day is what I always say" Anderson says. |
 | Ginger (Best) This spice has been used for thousands of years as a safe way to relieve nausea, vomiting, motion sickness, morning sickness, gas, loss of appetite, and colic. But it's best to consume it in moderation. High doses of ginger can backfire; more than 2 to 4 grams per day can cause heartburn. |
 | High-fat and fried food (Worst) Both high-fat and fried food can overwhelm the stomach, resulting in acid reflux and heartburn. "The body can only handle so much at one time," says Jessica Anderson. High-fat food also can result in pale-colored stool, a phenomenon called steatorrhea, which is essentially excess fat in the feces. A lot of people with irritable bowel syndrome need to stay away from foods high in fat, she says, including butter and cream because they can cause digestive problems. |
 | Chili peppers (Worst ) This staple of spicy cuisine can irritate the esophagus and lead to heartburn pain. This can be a particular problem for people with irritable bowel syndrome or those who already suffer from chronic heartburn, says Tim McCashland, MD, a gastroenterologist |
 | Dairy (Worst) You need calcium in your diet, and an easy way to get it is from dairy products such as milk and cheese. But, for the lactose intolerant, these can cause diarrhea, gas, and abdominal bloating and cramps. Lactose intolerance, a common problem, occurs when people don't make enough lactase, an enzyme that breaks down lactose (the sugar found in milk). Celiac disease, Crohn's disease, and chemotherapy can damage the intestines, which also can lead to lactose intolerance. If you're lactose intolerant, staying away from dairy is probably your best bet. |
 | Alcohol (Worst) Alcohol relaxes the body, but, unfortunately, it also relaxes the esophageal sphincter. This can lead to acid reflux or heartburn. Drinking also can inflame the stomach lining, impairing certain enzymes and preventing nutrients from being absorbed, Anderson says. Too much alcohol can cause diarrhea and cramping, but unless you have a gastrointestinal disorder, moderate amounts of alcohol shouldn't irritate the digestive tract. Guidelines suggest no more than two drinks a day for men and one for women. |
 | Berries (Worst) Berries are good for your health, but ones with tiny seeds can be a problem for people who have diverticulitis, or pockets that develop in the intestine (usually the large intestine) that become inflamed or infected. "The theory is that the seeds will obstruct the [pockets] and pose a risk of infection," Dr. McCashland says. "It's never been proven in a study but it's always been theorized." If you find that seeds, including sunflower or pumpkin seeds, irritate your intestines, stay away from them. |
 | Chocolate (Worst) A 2005 study suggested that chocolate may be a problem in those with irritable bowel syndrome or chronic constipation. But chocolate itself may not be the villain, Anderson says. For people with milk allergies, the real culprit could be the milk contained in many chocolate treats. And chocolate has caffeine in it, which can stimulate cramps, bloating, and diarrhea. |
 | Coffee, tea, and soft drinks (Worst) Coffee, tea, and carbonated beverages not only over-relax the esophageal sphincter, which keeps stomach acid confined to the stomach, but they also can act as diuretics, which can lead to diarrhea and cramping. Caffeinated beverages can be a particular problem, especially for people with gastroesophageal reflux disease (GERD). If you have GERD or heartburn, you should avoid mint tea; it can, however, also calm the stomach. |
 | Corn (Worst) Fiber-rich corn is good for you, but it also contains cellulose, a type of fiber that humans can't break down easily because we lack a necessary enzyme. Our evolutionary ancestors were probably able to break it down with bigger, stronger teeth, Anderson says. If you chew corn longer, you can probably digest it just fine, she says. But wolf it down and it may pass through you undigested, and cause gas and abdominal pain. |
(Source: Health.com)
 | Layered Fruit Congealed Salad Kid-friendly congealed salads are great for summertime entertaining since you can make the recipe a day or two ahead. The sweetened cream cheese layer and the fresh fruit make this salad sweet enough for dessert. |
 | Lime-Scented Mango-Strawberry Salad Heighten the bright flavors of strawberries and mango by tossing the fruit in a tangy lime syrup. |
 | Fruit Salad with Honey-Yogurt Sauce Add honey and lime juice to yogurt for a simple fruit dressing for the fruit. Pineapple, kiwi, banana, and flaked coconut give the salad a tropical flair. |
 | Fruit Salad with Citrus-Mint Dressing Serve this tropical fruit salad of papaya, melon, and kiwifruit as a salad, light breakfast, or healthy dessert. The refreshing mint dressing enhances the flavors of the colorful fruit. |
 | Summertime Fruit Salad with Cream Whipping cream flavored with raspberry-liqueur is the crowning glory for the mixture of fresh berries, cherries, and nectarines and makes this salad special enough to serve as dessert. |
 | Fruit Salad with Lemon-Honey Dressing Toss cantaloupe, pineapple, blueberries and nectarines in a tangy-sweet dressing for a salad that is the essence of summer. |
 | Francie's Fruit Salad The candied ginger syrup is the secret ingredient in this fresh fruit medley of oranges, kiwi, pineapple, and banana. |
 | Watermelon Salad Take fresh watermelon to the next level by combining it with onion, olives, parsley, mint and feta cheese for a sweet and savory salad. |
 | Honeydew Relish Salad Maximize melon flavor in a salad featuring balls or cubes of honeydew, celery, cucumber and grapes tossed in a sweet and tangy vinaigrette. |
 | Stone Fruit Salad with Toasted Almonds Balance the sweetness of peaches, plums, nectarines, apricots and cherries with crumbled goat cheese and a white wine vinaigrette. |
(Source: Myrecipes.com)
Kid-Approved Fruit
Even the pickiest eaters will have a blast tasting fruit when it appears on a sandwich, in a smoothie, or even as sushi! Find out which recipes ranked at the top of the charts when a test for kid.
 | Coconut Frushi Fruit sushi, or frushi, is an Asian-inspired finger food that makes eating fruit fun! Instead of the traditional soy sauce, use honey or melted jelly for dipping. Our kid judges suggested topping this recipe with grapes, peaches, strawberries, or mango. |
 | Lemony Fruit Dip Our kid judges gave this lightened fruit dip recipe the highest ranking. It's easy enough for weekday snacking, and impressive enough to serve to a crowd at neighborhood cookouts or when friends come for a sleepover. |
 | Berry Breakfast Pizzas Refrigerated biscuits take the place of pizza crust for this fruit-tabulous take on the kid-friendly favorite. "It would be good if Mom did the bread, and I added my own toppings," said a kid. |
 | Grilled Peanut Butter and Banana Split Sandwich This sandwich recipe proves you can put just about anything between two slices of bread. Strawberries, bananas, and pineapple jam are the stars of this show, and kids of any age will be pleasantly surprised by the gooey chocolate-peanut butter goodness inside. |
 | Three-Fruit Yogurt Shake If your kids find new foods intimidating, mix up fresh fruits in a shake or smoothie and add a fun swirly straw for slurping. With a base of low-fat yogurt, you can add any flavorful fruit to this versatile (and healthy!) recipe. |
(Source: Myrecipes.com)
Navigating the Organic Produce Aisle
Choosing organic can minimize your exposure to pesticides, herbicides, and other chemicals used in traditional farming. Plus, researchers at the University of California at Davis found that, on average, organic produce contains more vitamin C, iron, and magnesium compared to traditionally grown foods. While the scientific research is still developing, the organic grocery aisle is expanding.
If you're beginning to shop organic, the Environmental Working Group suggests starting with the following 12 fruits and vegetables that are most commonly treated with high concentrations of pesticides.
To get your taste buds motivated, we've paired each food with a recipe to maximize its flavor.
 | Grapes (Imported) Black, blue, or red grapes work well in this recipe as long as they are fresh and firm. Although it's best enjoyed fresh from the oven, you can make the bread early in the day, then wrap it in foil and warm in the oven before serving. Serve with dipping oils. |
 | Potatoes Use this recipe's basic cooking technique to discover what a treat carefully cooked potatoes are in their skins with butter and parsley. In addition to being a tried-and-true side dish, these potatoes are great for making potato salad because the potatoes have not absorbed much water. |
 | Collards and Kale Collards aren't just for the new year. This not-to-heavy side will pair well with grilled pork chops or chicken. Season sautéed collard greens in a pot with red onions and add a sweet-spicy note with brown sugar and crushed red pepper. |
 | Cherries Cherries and almonds have a natural affinity and the ease of this special dessert belies its gorgeous appearance. When choosing your fruit, look for brightly-colored, large, firm cherries that are still attached to the stem. ; |
 | Spinach Add an extra serving of greens to your diet with this unconventional spinach soufflé. Parmesan adds a rich, nutty flavor to this super veggie that contains nutrients to fight cancer, heart disease, and age-related memory loss. Check your local farmers market for the freshest spinach. |
 | Sweet Bell Peppers Sauteed sweet bell peppers and balsamic vinegar add a delicious sweetness to a chicken sandwich. Top with melted cheese, and you have a satisfying warm meal. Buy a variety of red, green, yellow, and orange bell peppers at your local farmers market for a colorful addition to sandwiches, salads, and sides. |
 | Nectarines You'll be amazed at how tasty these simple snacks are. Peaches or plums also work well in place of the nectarines. You can assemble the bundles up to an hour in advance. Just cover them with plastic wrap, and refrigerate until ready to serve. |
 | Blueberry Crisp a la Mode This crisp is simple enough for a weeknight treat and elegant enough to serve your dinner guests. Spread the blueberry and sugar mixture into a baking dish, sprinkle with streusel topping, and bake until bubbly. Serve with a scoop of vanilla frozen yogurt for a little sweetness. See why bluberries are a superfood. |
 | Apples Tart, fresh apples work best in our Apple Galette recipe. Buy organic tart apples at the supermarket or visit a local orchard. You can find a listing of orchards by location at AllAboutApples.com. |
 | Strawberries Roast strawberries with vanilla, butter, and sugar to tenderize and sweeten them, then borrow a technique from the savory side of the kitchen by simmering the pan juices with wine and vinegar. The result is fragrant, fruity, rich, and light all at once. Watch our how-to video on preparing strawberries and learn what makes strawberries a superfood. Roast strawberries with vanilla, butter, and sugar to tenderize and sweeten them, then borrow a technique from the savory side of the kitchen by simmering the pan juices with wine and vinegar. The result is fragrant, fruity, rich, and light all at once. Watch our how-to video on preparing strawberries and learn what makes strawberries a superfood. |
 | Peaches Peaches rank No. 2 on the list of produce most susceptible to pesticides thanks to their soft skin. Regardless of organic or conventional, make sure to wash all fruits and vegetables thoroughly with clean water and if desired, serve peeled. Try the fresh stone fruit in this intriguing savory-sweet appetizer. Watch how to make this recipe and how to slice peaches. |
 | Celery Celery is listed at the No. 1 produce item to buy organic. You'll need a bunch of celery that weighs about 1 3/4 pounds for this chilled salad recipe. Prepare the dates, cheese, and celery up to 4 hours ahead and assemble the salad just before serving, adding parmesan cheese and balsamic vinegar. |
(Source: Myrecipes.com)
 | Necessary Nutrients A diet of French fries and soft drinks is certainly vegetarian but hardly full of nutrition. It's important to eat a variety of fruits, vegetables, legumes, grains, and soy products, paying close attention to protein, vitamin B12, omega-3 fatty acids, vitamin D, calcium, iron, and zinc–nutrients which are sometimes harder to consume on a meatless diet. |
 | Zinc When you don't eat meat, poultry, or seafood, you may come up short on zinc, a nutrient that helps the formation of proteins. Dairy products and many plants also contain this important nutrient, but the zinc from plant foods isn't absorbed as well as the zinc from animal products. However, if you eat plenty of whole-grain breads, legumes, tofu, seeds, and nuts, you can get an adequate amount. |
 | Iron Lacto-ovo vegetarians can get iron from eggs, but others should eat plenty of legumes, fortified cereals and breads, spinach, beet greens, seeds, tempeh, prunes, raisins, and blackstrap molasses. Because our bodies don't absorb plant-based iron (nonheme iron) as well as iron from animal products, eat vitamin C-rich food with every meal to help increase absorption of nonheme iron. Also, if you cook in a cast-iron skillet, some of the iron from the pan will pass into the food. |
 | Calcium If you consume dairy products, calcium intake is usually not a problem. Without dairy, it takes a little planning to consume the recommended amount of 1,000 milligrams per day. Consider taking a supplement and eat lots of calcium-containing plant foods: soybeans, fortified soy products, broccoli, kale, collards, mustard greens, okra, rutabaga, bok choy, dried figs, and fortified juices, cereals, cereal bars, and breads. |
 | Vitamin D Although fish, liver, and egg yolks are the only foods that naturally contain vitamin D, it's added to most milk in the United States. Your body also makes its own when your skin is exposed to sunlight, so simply drinking milk and getting outdoors can provide enough vitamin D to assist in calcium absorption and help maintain strong bones. Vegans may need a supplement or other vitamin D-fortified foods. |
 | Essential Fatty Acids Vegetarians need to consume alpha-linolenic acids because they convert to omega-3 fatty acids, which help keep the brain and nervous system functioning and may also offer protection from heart disease. Plant-based sources of alpha-linolenic acids include canola oil, soy oil, walnuts, ground flaxseed, and soybeans. Flexitarians who consume fish can get omega-3s from fatty varieties like salmon. |
 | Vitamin B12 This vitamin, which helps produce red blood cells, is widely available in animal-based foods and isn't a problem for vegetarians who eat dairy products or eggs. But vegans should take a supplement or eat vitamin B12-fortified foods such as cereals, soy or rice beverages, or veggie burgers. |
 | Protein This isn't a big deal for most vegetarians because other than fruits, almost every other food of plant origin contains protein, even if it's in small amounts. The quality of plant protein is generally lower than protein from animal sources, but it's still adequate to meet the body's needs–just be sure to eat a varied diet that includes soy products, legumes, nuts, seeds, grains, and vegetables. |