Vegetable sides can be the most virtuous players in the pageantry of the Thanksgiving meal, but only if they’re cooked and finished the right way.

After all, veggies are low in calories and fat until you add lots of calories and fat to them. Which is easy to do with many traditional sides. The traditional creamy green bean casserole, for example, usually sports tons of butter and is topped with greasy fried onions.

The trick is to prepare the vegetables in a way that keeps them flavorful and satisfying without adding tons of fat. For this, you need moisture. Read the full story

Paula Thompson (yellow shirt) with her mom (red shirt) and family – these were the ones who did not appreciate her cooking, she points out – at the Boca Raton GreenMarket. (Photos by Rebecca Vaughan)

Photos: Green Market snapshots | Area Green Market Listings

THE MARKET: Boca Raton GreenMarket, Boca Raton, South Federal Highway in the SouthWest parking lot of Royal Palm Plaza 8am-1pm

THE VENDOR: CocoMuttz, Naturally homemade dog treats & more

WEBSITE: cocomuttz.com Read the full story

It’s been a busy year for Jared Fogle, best known as “The Subway Guy.” He married girlfriend Katie McLaughlin in August, and, instead of settling into married life, he kicked it into high gear as he continued training for the ING New York City Marathon.

Fogle enlisted the help of some serious athletes — Michael Phelps, Ryan Howard and 2009 NYC Marathon winner Meb Keflezighi — as he took on his biggest challenge yet.

The 33-year-old revealed to Parade.com why he’s hoping his latest venture will inspire others. Read the full story

Many cheesecakes have 30 or even 40 grams of fat per slice and can call for a pound of full-fat cream cheese in addition to sour cream, half a dozen egg yolks and half a stick of butter, or more, in the crust.

Fortunately, it is possible to make a healthier — yet still satisfying — cheesecake.

This cafe mocha cheesecake is rich and velvety, yet has just two-thirds of the fat and half the calories of traditionally-made versions.
To lighten up the filling, full-fat cream cheese is swapped out for a mixture of pressed and puréed nonfat cottage cheese and reduced-fat Neufchatel cream cheese. An additional hit of creaminess comes from reduced-fat sour cream.

For a rich, chocolaty flavor, cocoa powder is used instead of semi-sweet chocolate. Cocoa powder contains only a small fraction of the fat of chocolate. Instant espresso powder and coffee liqueur, such as Kahlua, are added to enhance the flavor of the chocolate.
Finally, a light crust is made by simply coating the bottom and sides of the pan with crushed chocolate wafer cookies. If you like, you could use plain or chocolate graham crackers instead.

Cafe Mocha Cheesecake

Time: 1 hour, 25 minutes (25 minutes active), plus 5 hours cooling time

Servings: 16

6 chocolate wafer cookies or chocolate graham crackers
1 tablespoon plus 1 1/4 cups sugar
2 tablespoons instant espresso or dark roast coffee powder
2 1/2 tablespoons coffee liqueur, or water
2 cups nonfat cottage cheese
1 1/3 cups reduced-fat sour cream
12 ounces Neufchatel (reduced-fat cream cheese)
6 tablespoons all-purpose flour
2 large eggs
2 large egg whites
2 tablespoons unsweetened cocoa powder
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Cocoa powder

Heat oven to 300°. Coat a 9-inch springform pan with cooking spray. With rolling pin, crush cookies into fine crumbs. In small bowl, stir together cookie crumbs with 1 tablespoon sugar. Pour mixture into prepared pan and tilt to coat bottom and sides.

In small bowl, dissolve espresso powder in liqueur or water and set aside. Place cottage cheese in double layer of cheesecloth and gather corners at top. Squeeze out as much liquid as possible. Place drained cottage cheese in processor and process until smooth. Add sour cream, Neufchatel, flour, eggs, egg whites, cocoa, cinnamon, salt and remaining 1 1/4 cups sugar and dissolved espresso powder. Process until smooth.

Pour the batter into prepared pan. Bake 50 to 60 minutes, or until edges are set 1 inch from sides but center of cake is still a bit wobbly. Turn off oven and leave cheesecake inside with door closed for 30 minutes longer to continue cooking.

Set cheesecake on wire rack to cool completely, about 1 hour. Refrigerate at least 4 hours before removing from pan and serving. Before serving, sprinkle lightly with cocoa powder.

Baby carrot farmers are launching a campaign that pitches the little, orange, crunchy snacks as daring, fun and naughty; just like junk food. (AP Photo/Crispin Porter & Bogusky)

BY KATHLEEN PURVIS

Where do baby carrots come from?

There are a couple of answers. First, they come from a field of dirt, same as all the other carrots. But they also sprang from the mind of a clever California farmer who was tired of wasting imperfect carrots and decided to whittle them into something he could sell.

You didn’t think a baby carrot was actually a baby, did you? It’s just a carrot, cut in short lengths and run through a grinder. Read the full story

You’ve probably looked right at them dozens of times, those greenish, papery, lantern-like things in the bin next to the tomatoes at the market. And then you probably moved on.

They’re called tomatillos and they are worth stopping for.

Tomatillos can be used raw or cooked much as you would a tomato. The berry inside the husk can range from marble- to plum-size and has solid, seedy flesh. Raw, they taste a bit like green apple with hints of lemon or lime, but cooking mellows the flavor.
Read the full story

LOS ANGELES (AP) — Perez Hilton is losing and gaining — losing weight and gaining a website, that is.

After dropping more than 60 pounds over the past three years, the celebrity blogger is launching a fitness-focused site Monday called FitPerez.com.

“It’s an organic next step for me,” said the 32-year-old, whose real name is Mario Lavanderia. Read the full story

If your idea of a virtuous dinner out is ordering the grilled chicken Caesar salad, you should prepare yourself for some disappointment.

These salads may sound light, but they can pack some serious fat and calories. At one national chain restaurant, for example, the grilled chicken Caesar salad serves up more than 1,000 calories and 64 grams of fat.

These salads sound healthy because the basic components are – greens and boneless, skinless chicken breast. It’s when you dump on buttery croutons, shredded cheese, fatty dressings and crumbled bacon that the trouble starts.

But at home you can make a dinner-sized salad to feel good about. This grilled chicken salad is tossed with a low-fat dressing made with the richly flavored pulp of roasted garlic (an excellent stand-in for fat).

For this dressing, which can be made up to two days in advance and stored, covered, in the refrigerator, the roasted garlic is pureed with creamy nonfat yogurt and just a few tablespoons of extra-virgin olive oil.

The dressing gets an added burst of flavor from a small amount of Parmesan cheese as well as a few anchovy fillets, which are traditional Caesar ingredients.

And don’t fear the anchovies. They add an irreplaceable flavor and texture to the dressing without adding any noticeable fishiness.

Pepper-Crusted Chicken Salad with Roasted Garlic Caesar Dressing

Time: 1 hour 20 minutes (35 minutes active)

Servings: 4

FOR THE DRESSING:

1 large head garlic

1/4 cup nonfat plain yogurt

1/4 cup freshly grated Parmesan cheese

1 tablespoon extra-virgin olive oil

1 tablespoon lemon juice

1/2 tablespoon white wine vinegar

1 teaspoon Dijon mustard

2 anchovy fillets, rinsed

Salt and ground black pepper, to taste

FOR THE SALAD:

1 pound boneless, skinless chicken breasts trimmed of fat

1 teaspoon extra-virgin olive oil

1/4 teaspoon salt, or to taste

Ground black pepper, to taste

8 cups washed, dried and torn romaine lettuce

1 cup fat-free croutons

Shredded Parmesan cheese, for garnish (optional)

Lemon wedges

Heat the oven to 400º.

To make the dressing, on a cutting board, using a sharp knife, slice about 1/2-inch off the top of the head of garlic, exposing the individual cloves. Set each head on a square of foil and sprinkle with a tablespoon of water. Pinch together the edges of the foil to create a packet. Roast for 45 minutes. Unwrap and let cool slightly before squeezing the pulp from the cloves.

In the bowl of a food processor or blender, combine the roasted garlic pulp, yogurt, cheese, oil, lemon juice, vinegar, mustard and anchovies. Process until smooth. Season with salt and pepper, then cover and refrigerate until ready to use.

To make the salad, heat a gas grill to medium-high or light a charcoal fire.

Rub the chicken with oil and season with salt. Coat the outsides heavily with pepper. Grill the chicken until browned and a thermometer reads 165 degrees at the center.

In a large bowl, combine the lettuce and croutons. Toss with 1/2 cup of the dressing, then divide among 4 plates. Cut the chicken into 1/2-inch slices and arrange over the salad. Garnish with shredded Parmesan cheese, if desired. Serve immediately, with lemon wedges.

Per serving: 257 calories; 77 calories from fat; 9 g fat (2 g saturated; 0 g trans fats); 73 mg cholesterol; 11 g carbohydrate; 33 g protein; 2 g fiber; 519 mg sodium

It’s always nice when you can prepare a healthy meal with seasonal ingredients. It’s even better when you can do it using only a couple of pots and pans, making cleanup a breeze.

This recipe for roasted pork chops and peaches from the August issue of Real Simple magazine features a sweet and savory topping of fresh fruit and herbs cooked in the same skillet as the meat. The pork and peaches are served over a bed of fluffy couscous to complete the meal.

To improve the nutritional profile of this summery supper, be sure to trim all visible fat from the pork chops and, if you like, substitute whole wheat for the regular couscous.

Skillet Pork Chops and Peaches

Servings: 4

10-ounce package couscous

1 tablespoon olive oil

4 bone-in pork chops (about 2 pounds total), trimmed of visible fat (each 3/4-inch thick)

3/4 teaspoon kosher salt (divided)

1/2 teaspoon ground black pepper (divided)

2 peaches, pitted and cut into wedges

1 small red onion, cut into thin wedges

3 tablespoons red wine vinegar

1/2 cup fresh basil leaves, torn into pieces

Heat the oven to 400°. Cook the couscous according to package directions.

Meanwhile, in a large ovenproof skillet over medium-high, heat the oil. Season the pork with 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper and cook until browned, about 3 to 5 minutes per side. Transfer the pork to plate.

Return the skillet to the heat and add the peaches, onion, vinegar and the remaining salt and pepper. Cook, tossing, for 1 minute. Return the pork (and any accumulated juices) to the skillet. Transfer the skillet to the oven and roast until the pork is cooked through and the peaches are tender, 8 to 10 minutes.

Sprinkle with the basil and serve with couscous.

Per serving: 507 calories; 145 calories from fat; 16 g fat (5 g saturated; 0 g trans fats); 58 mg cholesterol; 63 g carbohydrate; 31 g protein; 5 g fiber; 800 mg sodium

Healthy, seasonal meal makes cleanup easy

Time: Start to finish 30 minutes

If you think apple pie is the all-American food, think again. An inspiring collection of new books dips deep into the melting pot to serve up stories and recipes that trace the multi-ethnic and cultural origins of what our country eats.

Jane Ziegelman’s “97 Orchard” offers an eminently readable history of five families — German, Irish, Italian and Eastern European — all living in a tenement on New York’s Lower East Side at the turn of the last century. The book is filled with fun facts — that pickles were once considered a stimulant; that goose pastrami was bar food.

But the book’s beauty lies in the insight and intelligence with which Ziegelman tells the story of real, live people who came to this country and brought their food with them. Using census records, shopping lists, recipes and other documents, she brings her characters to life, and illuminates how immigrant food such as hot dogs and pizza became American food. A must-read for anyone interested in food, ethnicity and culture.

In “Breaking Bread,” chef and English professor Lynne Christy Anderson has collected stories about the power of food to recall a lost world for those who have left much behind. She leads us around Boston and its suburbs to a Lebanese family that cuts grape leaves at the nearby arboretum, a house painter from Cote d’Ivoire who makes a mean fish dish, a nurse’s aide who clings to the groundnut stew of her native Ghana.

Anderson also turns the pages over to her subjects, who offer advice (only talk to your husband when he’s got a full stomach) and reminiscences (rum coke, and dancing always fueled cooking in Xotchil Gaarn’s Venezuela home) that informs and delights.

Told with verve and voice, Joseph Dabney’s “The Food, Folklore and Art of Lowcountry Cooking” offers an exhaustive (and sometimes exhausting) history of this Southern cuisine and the immigrants who influenced it. More than 130 recipes for items like she-crab soup, chicken bog, and shad roe with grits are sprinkled lightly through text from locals, home cooks and well-known chefs in the coastal regions of South Carolina and Georgia. A thorough and informative look at this very specific Southern cuisine.

Joan Aller’s “Cider Beans, Wild Greens and Dandelion Jelly” tackles the foods of southern Appalachia with credit to the native and immigrant cultures that spawned them. Cherokee Indians originally cultivated the area from East Tennessee across the northern parts of the Carolinas, Georgia, Alabama and Mississippi, and were closely followed by the Spanish, African slaves, and Europeans from other American colonies.

Primarily a cookbook, “Cider Beans” offers more than 100 recipes for items like Cherokee pepper pot soup made of beef bones and bell peppers; an African chicken-cabbage soup sweetened with Vidalias and tomato; German cabbage and meat pies called bierocks; and chocolate gravy from the Melungeouns, a tribal people possibly descended from Iberians who fled the inquisition.

An outlier in this category but fascinating nonetheless is “What I Eat: Around the World in 80 Diets.” Photographer Peter Menzel and writer Faith D’Alusio — whose award winning 2006 “Hungry Planet: What the World Eats” launched its own genre — offer a coffee table-sized photo essay documenting what 80 individuals in 30 countries eat in a single day.

Organized according to the number of calories consumed — from least to most — the photos take you from a Maasai herdswoman in Kenya posing next to her 800 calories worth of corn porridge, banana, tea and water to the 12,300-calorie fiasco of the British snacker, ballooned by cookies, chips, Twix bars and bacon sandwiches. A commentary on food, health and culture that would communicate across any lines, even without the absorbing text and stunning statistics.

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“97 Orchard: An Edible History of Five Immigrant Families in One New York Tenement” by Jane Ziegelman (Smithsonian/Harper Collins, 2010)

“Breaking Bread: Recipes and Stories from Immigrant Kitchens” by Lynne Christy Anderson (University of California Press, 2010)

“The Food, Folklore, and Art of Lowcountry Cooking” by Joseph Dabney (Sourcebooks, 2010)

“Cider Beans, Wild Greens, and Dandelion Jelly” by Joan Aller (Andrews McMeel, 2010)

“What I Eat: Around the World in 80 Diets” by Peter Menzel and Faith D’Aluisio (Ten Speed Press, 2010)