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Articles filed under Smithson, Toby

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  • Milk and cheese give dinner a boost of protein and carbohydrates; cauliflower ups the nutritional ante with added vitamins.

    Eat right, live well: Milk’s nutritional benefits too important to ignoreJun 3, 2014 12:00 AM
    Wondering where you can get high quality protein, potassium, phosphorus, magnesium, zinc, vitamin A, essential vitamin B12 and riboflavin along with calcium and added vitamin D? In a word: Milk. Registered dietician Toby Smithson tells us more about this nutritional powerhouse.

  • Cherries and chocolate chips perk up banana bread.

    Eat right, live well: Bananas full of a-peeling health benefitsMay 5, 2014 12:00 AM
    Most likely, you and bananas need no introduction. Mashed banana was probably one of the very first solid foods you ever tried, and bunches of these curved fruits can be found on your counter throughout the year. The average American eats an astounding 25 pounds of bananas every year, but at a cost of only about 3 for $1 bananas are friendly to most food budgets in spite of this high demand.

  • Adding chopped mushrooms to ground beef raises the nutrition profile and lowers the per-portion cost of these Mushroom Tacos with Salsa Verde.

    Eat right, live well: Mushrooms add savory flavor without adding fatApr 8, 2014 12:00 AM
    One of nutrition secrets of mushrooms is their high vitamin D content. Few foods are considered good sources of vitamin D, which, according to the 2010 Dietary Guidelines is a nutrient lacking in the typical diet. Yet mushrooms, considered a vegetable in nutrition terms, are a good plant-based source of vitamin D. It seems mushrooms can produce vitamin D with chemical reactions energized by sunlight in the same way that people could if we lived near the equator and didn’t wear sunscreen.

  • Boldly flavored Pan-Glazed Chicken with Kale and Basil will please your taste buds without excessive fat, sugar or salt.

    Boost flavor so you can 'Enjoy the Taste of Eating Right'Mar 4, 2014 12:00 AM
    The theme this year for the Academy of Nutrition and Dietetics' National Nutrition Month information and education campaign -- Enjoy the Taste of Eating Right -- is a perfect fit for Toby Smithson's column. Surveys show time and time again that people choose food based on its taste and flavor. She will prove there are plenty of healthy food choices that allow us to enjoy the taste of eating right.

  • Dark cocoa and black beans make this Valentine’s Day brownie good for your sweetheart and your sweetheart’s heart.

    Eat right, live well: Chocolate good for your sweetheart and your heart Feb 5, 2014 12:00 AM
    As we mark Valentine’s Day and American Heart Month in February, Tony Smithson reminds us that we no longer have to feel guilty about eating a chocolate truffle or brownie. That’s right, chocolate can be good for your sweetheart and for your heart.

  • Full of brown rice, okra and black eyed peas, Hoppin’ John is a healthy meal choice all year long.

    Eat right, live well: Black eyed peas for health all year longJan 7, 2014 12:00 AM
    January presents the perfect time start making healthy eating choices. Hoppin’ John is a traditional Southern dish that is served on New Years Day, but it's a nutritional winner all year long.

  • Grilled pears partner with walnuts and brie for a quesadilla that can be an appetizer or entree.

    Eat right, live well: A perfect pear Dec 2, 2013 12:00 AM
    Pears are one of the oldest cultivated fruits and there are more than 3,000 varieties worldwide. But, is one pear equal to another pear? Yes, and no. Nutritionally, pears, like other fruits and vegetables, provide a good source of fiber. Yet pears are special, offering 6 grams of fiber per serving and ranking them as one of the highest sources of fiber from a fresh fruit.

  • Enjoy onion’s healthful attributes in an autumnal dish of sauteed cabbage, onions and apples.

    Eat right, live well: Don’t let pungent aroma keep you from onion’s nutrientsNov 5, 2013 12:00 AM
    Did you know that onions have a history with Chicago? In fact, Chicago was named after onions. Onions grew in abundance along the Chicago River and when the first French settlers asked local Indians the name of this area, they replied, Chicagoua, which means wild bulb plant, hence the onion. History is not the most interesting part of onion’s story. For that we have to get under its skin.

  • Beans add healthful fiber and protein and make this autumn squash soup a hearty meatless meal.

    Beans add protein, nutrients to plant-based meals Oct 1, 2013 12:00 AM
    Just one day a week of replacing meat with other protein sources is all it takes for you to start enjoying some of the health benefits — like lower cholesterol and blood pressure — of plant-based eating. Beans can be a part of that plan.

  • Potatoes get a bad rap for being fattening, but they’re actually a nutritional powerhouse. These scalloped potatoes prove that, when prepared correctly, potatoes can be part of a healthy eating plan.

    Potatoes: Delicious and, yes, also nutritious Sep 4, 2013 12:00 AM
    Potatoes sometimes get a bad rap. A favorite on American dinner plates, potatoes often get associated with weight gain. You can blame that reputation on the ever popular fried french fries for that. In fact, potatoes are a nutritional powerhouse - high in vitamin C and good source of potassium and fiber. Toby Smithson tells us more about these super spuds.

  • Mango adds a burst of flavor and nutrients to black bean and quinoa salad.

    Eat right, live well: Much to love about mangosAug 6, 2013 12:00 AM
    Mango, often dubbed the “king of fruits” is not only delicious, but packed with vitamins and healthy benefits. For example, reach for a mango, a fruit native southern Asia, to ward off heart disease and leukemia, as well as colon, breast or prostate cancer. Incorporate the king of fruits into your diet this season to stay healthy and eat deliciously.

  • Tomatoes lend vibrant color and a variety of nutrients to a tuna-packed Greek salad.

    Eat right, live well: Turn to tomatoes for flavor, nutritional benefitsJul 3, 2013 12:00 AM
    Botanically speaking, the tomato is a fruit, specifically a berry. But that didn’t stop the U.S. Supreme Court in 1983 from deciding it’s a vegetable when it came to how the plant was taxed. No matter what the classification, tomatoes burst with health benefits.

  • Fresh cherries brighten up a summer salad.

    Eat right, live well: Cherries brighten summer menusJun 4, 2013 12:00 AM
    Toby Smithson offers tips on working healthful fruits into your summer menus, upping your nutruition in a sweet and tasty way.

  • Roasted Salmon and Asparagus with Lemon-Caper-Dill Aioli is a delicious gluten-free dinner.

    Eat Right, Live Well: Is a gluten-free diet right for you?May 8, 2013 12:00 AM
    It may seem as though everyone is going gluten free these days based on products marketed in grocery stores, bookstores or on health blogs. But are these products right for you? First, a gluten-free diet is not a weight-loss diet. More than 90 percent of the population does not need to worry about gluten, a protein found in wheat, barley and rye that gives bread its elasticity.

  • Heavenly Angel Cupcakes with Luscious Lemon Frosting will bring a bit of sunshine to rainy April days.

    Eat right, live well: Lemony cupcakes bring a taste of sunshineApr 3, 2013 12:00 AM
    Citrus fruits have many uses in the kitchen. The lemon, however, is arguably the most useful and versatile of citrus fruits. With a perfect blend of sweetness and tartness, lemons do wonders with a variety of foods, including almonds, chicken, chocolate, fish, honey and berries. Its flavor is so strong and fresh, it makes adding extra fats or salt to food unnecessary.

  • Spring Arugula Salad gets an antioxidant boost from sliced apricots and almond-crusted goat cheese.

    Eat right, live well: Arugula, apricots, almonds add excitment to spring saladsMar 6, 2013 12:00 AM
    March ushers in a new season and brings with it a new crop of fruits and vegetables. One way to bring those fresh ingredients to the table is in a lively salad. By selecting a variety of colors, flavors and textures you can give an otherwise ordinary salad the kick it needs to be satisfying while also being packed with antioxidants.

  • Pamper your sweetheart’s heart with a Valentine’s Day breakfast of berry-sauced whole wheat French toast.

    Red foods keep you, your sweetheart healthy Feb 4, 2013 12:00 AM
    Skip the heart-shaped box of chocolates this Valentine's Day and give your sweetheart something that says you want to keep them around for a good long time — like a nice bowl of red fruits and vegetables. Red fruits and vegetables pack a punch when it comes to nutrition; red berries, specifically are naturally sweet and bursting with vitamins, minerals and fiber.

  • Get a healthy dose of vitamin C with this warm dish of Chicken with Ginger, Broccoli and Grapefruit.

    Put vitamin C in your diet Jan 9, 2013 12:00 AM
    Got a sniffle? Grab for some vitamin C. But forget the supplements. Vitamin C is found in brightly hued plant products. Also an antioxidant, vitamin C helps our bodies ward off illness and infection. By getting vitamin C from whole foods as opposed to supplements we get the added health benefits from nutrients like fiber, folate and potassium.

  • Two types of flour go into these better-for-you pear crepes.

    Eat right, live well: Flour powerDec 11, 2012 12:00 AM
    The holiday season is upon us but before you roll up your sleeves and put on your oven mitts, consider the flour you use in your favorite baked treats. Flour can be made from a variety of grains or nuts but the most common types start with wheat.

  •  Vegetable and chicken-stuffed sweet potato stew is not only good, but good for you.

    Celebrate SPAM — that’s Sweet Potato Awareness Month — with spicy stew Nov 12, 2012 12:00 AM
    Sweet potatoes are packed with vitamins, minerals and antioxidants, says dietitian Toby Smithson. They are a good source of vitamins A and C, manganese and potassium. One medium sweet potato provides about 100 calories and is naturally low in sodium, fat and cholesterol.

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