How to Make Homemade Granola

Granola might conjure thoughts of too-thick hipster beards and bougie suburban moms, but we love it as a high-fiber, low-cholesterol breakfast or snack. With this homemade recipe, you’ll never go rummaging for that sugar-packed box from the supermarket again.

The key players in this granola are flaxseeds, which promote heart health, and wheat germ, which doubles down on the heart-healthy nutrients and supports your prostate to boot. It’s addictive enough to munch on as a late-night snack, but substantial enough to eat with some milk or yogurt in the morning.

What you’ll need:

3 cups oats

1/2 cup unsalted roasted almonds

3 tablespoons whole flaxseeds

1 teaspoon ground cinnamon

1 cup toasted wheat germ

3 tablespoons honey

1 cup water

3 tablespoons dried cranberries

3 tablespoons chopped dates

2 tablespoons raisins

How to make it:

  1. Preheat the oven to 350°F.

  2. In a large bowl, mix together all the ingredients except the cranberries, dates, and raisins.

  3. Coat a large baking pan with cooking spray. Add the mixture and spread from edge to edge to create an even layer.

  4. Bake for 90 minutes, stirring every 15 minutes, until all the granola is browned and crunchy. If it’s not crunchy after 90 minutes, bake for 15 minutes longer while watching to see that it doesn’t get too dark.

  5. Remove from the oven and allow it to cool completely.

  6. Add the cranberries, dates, and raisins. Stir to mix.

The Healthy Snack That Tastes Better Than Junk Food

Some foods have mindcontrol powers. They commandeer your gray matter and your willpower falls subservient to their demands. Edamame, those habit-forming poppable pods from whole soybeans, are one of these mystic meals.

If you haven’t had edamame, you’ve yet to learn of its salty powers. If you have been possessed by an edamame attack, be forewarned: the recipe that follows makes the snack even more addictive.

All you do is take a little stir-fry sauce, a few sesame seeds, and something called furikake, a Japanese seasoning that tastes like, well, furikake. Most furikake contains nori flakes, sesame seeds, dried fish flakes (tastier than they sound), and powdered soy sauce or miso. (Variations, like the wasabi-tinged furikake suggested in this recipe, abound.) One taste and you’ll go under.

Go on, give it a try. If you think you’re ready.

Wasabi Edamame
Recipe by Todd Lean, executive chef of Pod in Philadelphia, PA

What you’ll need:
1 bag (12 to 14 oz.) shell-on edamame
1 Tbsp vegetarian stir-fry sauce
½ tsp sesame seeds
2 Tbsp wasabi furikake (found in Asian markets and some grocery stores)
Sea salt, to taste

How to make it:
Boil a large pot of water. Add the edamame and boil until the pods are hot, about 2 minutes. Strain and transfer to a large metal bowl. Add the stir-fry sauce, sesame seeds, and furikake. Toss to coat, transfer to a serving bowl, and finish with sea salt to taste. To enjoy, eat the beans from their shells and discard the shells. Serves 4 as an appetizer.

Note: Before you start flipping on your bullhorn to warn us all about the cataclysmic dangers of soy, relax. Eating the occasional edamame snack isn’t going to give you man boobs.

3 Insanely Delicious Noodle Bowls You Can Make In 15 Minutes

Take control of your midday meal. It’s easy: Just set aside 15 minutes on a work night to fix one of these make-ahead meat-and-noodle bowls.

They taste far better than anything from a styrofoam container and are way better for you.

And if you’re chowing down after a noontime workout, know that each recipe delivers more than enough protein for muscle recovery and growth.

Plus, these lunches taste just as good chilled as they do reheated. So nuke your noodle bowl if you’re craving something hot, but when the microwave queue at the office looks like the TSA line at O’Hare, you’ll enjoy slurping the noodles cold too.

1. Creamy Peanut Noodles With Shredded Chicken

What You’ll Need
3 Tbsp creamy peanut butter
2 Tbsp low-sodium soy sauce
1 Tbsp lime juice
1 tsp sriracha
1 tsp dark brown sugar
1 tsp toasted sesame oil
4 oz whole wheat spaghetti, cooked (reserve ¼ cup cooking water)
2 cups shredded rotisserie chicken
4 scallions, thinly sliced
Red-pepper flakes (optional)

How to Make It
In a large bowl, whisk together the peanut butter, soy sauce, lime juice, sriracha, sugar, sesame oil, and at least 2 Tbsp cooking water.

Add the noodles and toss until well coated.

Toss in the chicken and half the scallions. Divide between 2 bowls and top with the remaining scallions and some red-pepper flakes if you want. Makes 2 servings.

Per serving: 634 calories, 59g protein, 54g carbs (9g fiber), 20g fat

2. Zucchini Noodles With Pesto, Shrimp, and Chickpeas

What You’ll Need
2 cups packed fresh basil leaves
¼ cup coarsely grated Parmesan
2 Tbsp almonds
1 clove garlic
1 tsp fresh lemon juice
¼ cup olive oil
2 medium zucchini, spiralized (or 6 cups precut zucchini noodles)
½ lb cooked shrimp
1 can (15 oz) chickpeas, rinsed

How to Make It
In a food processor or blender, combine the basil, cheese, almonds, garlic, and lemon juice; season to taste with salt and pepper. Pulse to finely chop.

With the motor running, slowly drizzle in the oil until a thick paste forms.

Transfer the mixture to a large bowl; add salt and pepper to taste, and more lemon juice if needed. Add the zucchini noodles, shrimp, and chickpeas.

Gently toss to coat. Makes 2 servings

Per serving: 678 calories, 44g protein, 36g carbs (9g fiber), 40g fat

3. Sun-Dried Tomato Cavatappi With Grilled Flank Steak

What You’ll Need
½ cup sun-dried tomatoes in olive oil
1 garlic clove
¼ cup flat-leaf parsley, chopped
2 Tbsp basil leaves, chopped
2 tsp red wine vinegar
4 oz cavatappi pasta, cooked (reserve ½ cup cooking water)
8 oz flank steak
Parmesan for garnish

How to Make It
In a food processor or blender, pulse the tomatoes and garlic.

Add the herbs and vinegar. Pulse till combined.

Toss the warm pasta with 3/4 of the sauce, adding cooking water to thin if needed.

Heat a grill or grill pan on medium. Season the steak with salt and pepper. Grill to medium, about 4 minutes a side.

Transfer to a cutting board and top with remaining sauce; let rest 5 minutes. Slice; serve on the pasta, with parm.

Makes 2 servings.

Per serving: 516 calories, 33g protein, 49g carbs (4g fiber), 21g fat

The Easy Way to Make Fish Taste Awesome

Take a deep breath. Can you smell the deliciousness of the tilapia sizzling atop your frying pan? Yeah, didn’t think so. Whitefish, like tilapia, isn’t known for its rich, seafood aroma. And most recipes you find don’t exactly lend the poor fishy much flavor.

Good thing you found this recipe.

Gaurav Anand, chef of Awadh in New York City, makes tilapia taste awesome with a potent one-two flavor punch.

First, he bathes the fish in a simple, fresh, three-ingredient marinade. Then, he cooks the fish in a quick curry that’ll slap your taste buds awake. Fiery red chilies join forces with creamy coconut milk and fresh curry leaves for a balanced yet powerful combo. (Make sure to track down those curry leaves, if you can. You’ll likely find them at Indian grocery markets.)

This curry also works its magic on other white fish, such as sea bass, cod, haddock, or halibut. Yes, the meal tastes amazing, but it’ll also fill your kitchen with drooling-inducing aromas.

Quick Fish Curry
Recipe by chef/restaurateur Gaurav Anand

What you’ll need:
10 oz. whitefish filets, such as tilapia
1 tsp ginger garlic paste
1 tsp white pepper
Juice from 1 lemon, 1 tsp reserved
¼ cup vegetable oil
1 medium onion, sliced
½ tsp mustard seeds
6 whole red chiles
½ tsp cumin seeds
6 to 8 fresh curry leaves
1 ¼ cup coconut milk
2 tomatoes, sliced
½ tsp ground turmeric
Salt, to taste

How to make it:
1. In a medium bowl, combine the fish, ginger garlic paste, white pepper, and 1 tsp lemon juice. Allow to marinate for 15 minutes.
2. In a large skillet over medium, heat the oil. Add the onions, mustard seeds, chiles, cumin seeds, and curry leaves. Saute until the onions are browned, 3 to 5 minutes. Then add the coconut milk and cook, stirring frequently, until the mixture becomes sauce-like, 3 to 5 minutes. Season with salt.
3. Add the fish to the pan and add the remaining lemon juice. Simmer until the fish is cooked through, 5 to 8 minutes. Serve the fish and the curry together. Makes 2 servings.

Quick Lemon Chicken with Rice

Yields: 1 serving

Total Time: 0 hours 30 mins

Ingredients

1 tbsp. olive oil

1 lb. boneless, skinless chicken breasts, cut into strips

2 cloves garlic, minced

112 c. onion, chopped

1 carrot, grated

1 zest of lemon, grated

1 can (14 1/2 ounces) chicken broth

1 tbsp. parsley

2 tbsp. sliced black olives

2 c. quick-cooking white rice

Directions

  1. Warm the oil in a large skillet over medium-high heat. When hot, add the chicken and cook for 5 to 10 minutes, or until no longer pink and the juices run clear. During the last few minutes of cooking, add the garlic and onion.
  2. When the chicken is done, stir in the carrot, lemon zest, broth, parsley, olives, and rice. Bring to a boil, then remove from the heat, cover, and let stand for 5 minutes. Fluff with a fork before serving.

20 Healthy, Protein-Packed Smoothie Recipes

Smoothies are a great way to get a nutrient-packed meal or snack, stat. They can provide everything you need—protein, healthy fats, vegetables, and fruits—all in a to-go cup.

Even better: Shakes may be the fastest food of all. Theres no prep work, no cooking, no cleanup. Just put stuff in a blender and go, says Brian St. Pierre, M.S., R.D., C.S.C.S., sports dietitian and nutrition coach at Precision Nutrition.

St. Pierre drinks a smoothie every morning as one of his four daily meals. But you can have one to replace lunch or dinner, help you recover after a workout, hold you over between meals, or satisfy a sweet craving. Try these 20 delicious, protein-packed options, all created by top nutritionists.

1. Very Berry Super Shake

This shake is packed with protein, fiber, healthy fats, phyto-nutrients, and probiotics, says St. Pierre. It can be breakfast, lunch, or dinner.

BLEND THIS:
12 oz water
1 cup spinach
2 cups frozen mixed berries
1/2 cup plain low-fat yogurt
2 scoops vanilla protein powder
1 tbsp walnuts
1 tbsp ground flaxseed

500 calories, 57 g protein, 54 g carbs, 14 g fiber, 11 g fat

2. Apple and Great Grains Shake

This shake tastes like apple pie in a glass, but you won’t find 58 grams of protein in a slice of Grandmas famous dessert. Most blenders will be able to handle pulverizing an apple, St. Pierre says. Leave the skin on for extra phyto-nutrients.

BLEND THIS:
12 oz water, milk, or yogurt
2 scoops vanilla flavored protein
1 apple, core removed, and sliced into wedges
1 cup of spinach
2 tbsp of almonds
¼ cup of uncooked oats
Ice as needed
Cinnamon to taste

535 calories, 58 g protein, 13 g fat, 46 g carbs, 9 g fiber (accounts for using water as the fluid instead of milk or yogurt)

3. Chocolate, Peanut Butter, and Banana Shake

Youd never guess that a cup of spinach is hiding in this delicious chocolate and peanut butter shake.

BLEND THIS:
12 oz water, milk, or yogurt
2 scoops chocolate flavored protein powder
1 banana
1 cup of spinach
2 tbsp of natural peanut butter
1 tbsp cacao nibs or dark cocoa powder

585 calories, 59 g protein, 22 g fat, 38 g carbs, 8 g fiber (accounts for using water as the fluid instead of milk or yogurt)

4. Strawberry Banana Shake

Adding ground flax to this classic protein shake provides you with extra fiber, heart-healthy omega-3 fats, and disease-fighting lignans, St. Pierre says.

BLEND THIS:
12 oz water, milk, or yogurt
2 scoops vanilla or strawberry flavored protein powder
1 banana
1 cup of frozen strawberries
1 cup of spinach
2 tbsp of ground flax

490 calories, 55 g protein, 9 g fat, 47 g carbs, 11 g fiber (accounts for using water as the fluid instead of milk or yogurt)

5. Chocolate Cherry Awesomeness Shake

Research suggests that cherries can ease soreness after a workout, making this a perfect recovery shake, says St. Pierre.

BLEND THIS:
12 oz water, milk, or yogurt
2 scoops chocolate flavored protein powder
2 cups of sweet dark cherries, pits removed
1 cups of spinach
1 tbsp of walnuts
1 tbsp ground flax
1 tbsp cacao nibs or dark cocoa powder

530 calories, 56 g protein, 13 g fat, 47 g carbs, 9 g fiber (accounts for using water as the fluid instead of milk or yogurt)

6. Vanilla Pumpkin Pie Shake

Tired of the same old fruit smoothies? Try one that tastes like pumpkin pie. The pumpkin is a great source of Vitamin A, which is good for your eyes, skin, and immune system, St. Pierre says.

BLEND THIS:
12 oz water, milk, or yogurt
2 scoops vanilla flavored protein powder
¾ cup of pureed pumpkin
1 tbsp of walnuts
1 tbsp of ground flax
½ cup of uncooked oats
Cinnamon and vanilla extract to taste
Ice as needed

535 calories, 60 g protein, 13 g fat, 45 g carbs, 13 g fiber (accounts for using water as the fluid instead of milk or yogurt)

7. Baked Apple Shake

The sesame seeds in this shake add unexpected flavor plus a helping of magnesium and selenium, says St. Pierre.

BLEND THIS:
12 oz water, milk, or yogurt
2 scoops vanilla flavored protein powder
1 apple, core removed, and sliced into wedges
1 cup of spinach
1 tbsp of almonds
1 tbsp of ground flax
1 tbsp of sesame seeds
Cinnamon to taste
Ice as needed

510 calories, 57 g protein, 15 g fat, 36 g carbs, 10 g fiber (accounts for using water as the fluid instead of milk or yogurt)

8. Tropical Power Shake

It’s like a pina colada, but with 58 grams of protein and a cup of spinach.

BLEND THIS:
12 oz water, milk, or yogurt
2 scoops vanilla flavored protein powder
½ banana
1 cup of pineapple
1 cup of spinach
1 tbsp of ground flax
2 tbsp of unsweetened coconut flakes
½ cup plain yogurt or vegan alternative

525 calories, 58 grams protein, 12 g fat, 46 g carbs, 8.5 g fiber (accounts for using water as the fluid instead of milk or yogurt)

9. Superfood Shake

Nutrients in deeply colored fruits and vegetables like beets and cherries can boost athletic performance and help muscle recovery, says Amy Culp, R.D., a sports dietitian at the University of Texas at Austin.

BLEND THIS:
1/2 cup frozen cherries
8 oz water
1/2 cup chopped raw beets
1/2 cup frozen strawberries
1/2 cup frozen blueberries
1/2 banana
1 scoop chocolate whey protein
1 tbsp ground flaxseed

329 calories, 28 g protein, 4 g fat, 52 g carbs, 11 g fiber

10. Dr. Mike’s Power Shake

This smoothie from Roussell packs in a whole cup of blueberries, and youll also get a dose of omega-3 fats—good for your brain and heart—from the walnuts and flax.

BLEND THIS:
¼ cup low fat cottage cheese
1 cup blueberries (fresh or frozen)
1 scoop vanilla protein powder
2 tbsp flaxseed meal
2 tbsp walnuts, chopped
1½ cups water
3 ice cubes

389 calories, 33 g protein, 17 g fat, 34 g carbs

11. Double Chocolate Mint Smoothie

With chocolate almond milk, cocoa powder, and cacao nibs, this rich drink from MHealth nutrition advisor Mike Roussell, Ph.D., will give you a chocolate fix without going overboard on calories.

BLEND THIS:
1 scoop chocolate protein powder
3/4 cup Silk Almond milk, dark chocolate
1 tbsp walnuts
2 tbsp cocoa powder, unsweetened
1 tbsp cacao nibs
2 mint leaves
4 ice cubes
¼ cup water

292 calories, 25 g protein, 12 g fat, 32 g carbs

12. Coconut Almond Smoothie

Drink this shake from Roussell for a decadent treat: Almond butter makes the mix extra creamy, while dark chocolate almond milk and coconut flakes make it extra tasty.

BLEND THIS:
1 scoop chocolate protein powder
1 tbsp unsweetened coconut flakes
1 cup Silk Almond milk, dark chocolate
1 rounded tbsp almond butter
1½ cups water
3 ice cubes

405 calories, 27 g protein, 21 g fat, 33 g carbs

13. Orange Creamsicle

This shake from Roussell tastes just like a creamsicle, but with real ingredients rather than loads of added sugar.

BLEND THIS:
1 scoop vanilla protein powder
1 orange
¼ orange peel
1 tbsp walnuts
2 tbsp flaxseed meal
1 cup water
½ cup orange juice
3 ice cubes

399 calories, 32 g protein, 14 g fat, 39 g carbs

14. Strawberry Banana Post-Workout Smoothie

This smoothie makes for the perfect recovery drink. Its not only loaded with muscle-building protein, but also boasts a blend of healthful nutrients that speed recovery and nourish your body, says Roussell.

BLEND THIS:
Water as needed
1 cup plain low-fat kefir
2 tbsp walnuts
1 cup chopped strawberries
1 banana
1 scoop vanilla whey protein

489 calories, 39 g protein, 11 g fat, 59 g carbs, 7 g fiber

15. Chocolate Peanut Butter Smoothie

Drink this for the perfect afternoon snack. It’s packed with protein, fiber, and antioxidants, and a nearly even amount of carbs and fat. So it’s filling and tasty, says Roussell, and comes in at a very reasonable 347 calories.

BLEND THIS:
Water as needed
2 tbsp flaxmeal
1 tbsp unsweetened cocoa powder
1 tbsp natural peanut butter
1 scoop chocolate whey protein powder

347 calories, 33 g protein, 17 g fat, 19 g carbs, 9 g fiber

16. Mocha Breakfast Shake

With this shake from MHealth nutrition advisor Alan Aragon, you can get your caffeine and protein fix in one gulp. Talk about an efficient breakfast.

BLEND THIS:
12 oz cold black coffee
1 frozen banana
2 scoops chocolate whey protein powder
1 tbsp unsweetened cocoa
Handful of walnuts
1 cup of ice

17. Blueberry Breakfast Smoothie

This shake may be the definition of a perfectly balanced breakfast. It has a healthy 42-gram dose of protein—which will help you feel fuller the rest of the day, Roussell says—and a nutritious mix of fruit, oats, nuts, and seeds.

BLEND THIS:
1 cup blueberries
1/2 banana
1 1/2 scoops protein powder
2 tbsp walnuts
2 tbsp oats
1 tbsp chia seeds

536 calories, 42 g protein, 59 g carbs, 12 g fiber, 18 g fat

18. Mango Tango Shake

Drink this refreshing, substantial smoothie from Aragon to be transported to the tropics—and feel full til lunch.

BLEND THIS:
2 scoops vanilla whey protein powder
1 cup frozen chopped mango
1 oz of walnuts
12 oz orange juice
Ice as needed

700 calories, 53 g protein, 20 g fat, 74 g carbs

19. The Green Monster

Research from Ohio State University shows that avocado can unlock the full nutrition potential of certain vegetables and improve the absorption of antioxidants. It’s delicious, too.

BLEND THIS:
8 to 10 oz water
2 stalks kale, stems optional
1 cup grapes
1/2 cup frozen mango chunks
1 strip lemon rind
1/2 avocado
Ice as needed

346 calories, 9 g protein, 12 g fat, 62 g carbohydrates, 11 g fiber

20. Summertime Blast

The combo of melon, basil, and pineapple makes the shake super refreshing, says Franklin Becker, chef of The Little Beet in Manhattan.

BLEND THIS:
2/3 cup seedless watermelon
2 tsp lemon juice
1/2 cantaloupe
1 banana
1/4 cup pineapple
2/3 cup ice
4 to 5 fresh basil leaves

182 calories, 3 g protein, 1 g fat, 47 g carbohydrates, 5 g fiber

Honey-Mustard Salmon with Roasted Asparagus

This flavorful fillet–loaded with omega-3s–will have you hooked, even if you’re not a seafood lover.

Ingredients

2 tbsp. dijon mustard

1 tbsp. low-sodium soy sauce

4 salmon fillets (6 oz each)

1 tbsp. unsalted butter

1 tbsp. brown sugar

1 tbsp. honey

1 lb. asparagus, trimmed

2 tbsp. olive oil, divided

1/4 c. freshly grated parmesan

Salt and pepper to taste

Directions

  1. Preheat the oven to 400F. Combine butter and brown sugar in a bowl; microwave until they have melted together, about 30 seconds. Stir in mustard, soy sauce, and honey.
  2. Preheat the oven to 400F. Combine butter and brown sugar in a bowl; microwave until they have melted together, about 30 seconds. Stir in mustard, soy sauce, and honey.
  3. Meanwhile, heat remaining oil in an ovenproof skillet over high heat. Season salmon fillets with salt and pepper, then add to the pan, flesh side down. Cook until browned on one side, 3 to 4 minutes. Flip the fillets, brush on half the honey mustard, and place the pan in the oven. Bake until fish is firm and flakes easily (but before white solids begin to form on the surface), about 5 minutes. Remove fillets from the oven and brush with more honey mustard. Serve with asparagus.

Yields: 1 serving

Total Time: 0 hours 30 mins

Tuna-Stuffed Peppers

Here’s a recipe that goes over well with just about everyone. It’s one I learned from my Italian mama many years ago. As far as I know, she invented the idea of stuffing the peppers with a canned tuna mixture instead of ground beef, and it’s a delicious combination of flavors.

Ingredients

1 c. quick-cooking barley

4 large red bell peppers, tops removed and seeded

1 tbsp. olive oil

2 cans (5 ounces each) solid white tuna, packed in water, drained

2 eggs, beaten

1/4 c. grated Romano cheese

1/4 c. finely chopped parsley

2 cloves garlic, minced

1 small onion, minced

1/2 tsp. dried italian seasoning

1/4 tsp. ground black pepper

Directions

  1. Prepare the barley according to package directions. Set aside.
  2. Preheat the oven to 350°F. Coat a large baking pan with 1/2 tablespoon of the oil.
  3. Bring 6 cups of water to a boil in a large saucepot. Add the bell peppers to the boiling water and reduce the heat to a simmer. Cook for 5 minutes. Remove the bell peppers to a colander in the sink and run under cold water to stop the cooking. Place the peppers in a baking pan and rub with the remaining 1/2 tablespoon oil.
  4. Stir together the tuna, eggs, cheese, parsley, garlic, onion, Italian seasoning, black pepper, and reserved barley in a large bowl until well blended.
  5. Divide the tuna mixture among the bell peppers in the pan. Bake for 40 minutes.

Fish With Summer Squash

Ingredients

1 strip lemon zest, cut into thin slivers

2 tbsp. extra virgin olive oil

1 lg red onion, chopped

8 oz. zucchini, cut into 1/2″ chunks

8 oz. yellow squash, cut into 1/2″ chunks

1 clove garlic, minced

4 striped bass or other fish fillets (4–6 oz each), about 1″ thick

1 tbsp. red wine vinegar

1 tbsp. water

2 tbsp. finely chopped fresh mint leaves

Directions

  1. Preheat oven to 400ºF. In 13″ x 9″ baking dish, combine lemon zest, 1 tablespoon of the oil, and onion, reserving 1 tablespoon. Spread in even layer. Roast until onion is tender, stirring occasionally, about 15 minutes.
  2. Remove from oven. Stir in zucchini, squash, and garlic. Return to oven and roast 10 minutes. Remove from oven.
  3. Increase oven temperature to 450ºF. Push vegetables to one side and add fish. Spoon vegetables over fish.
  4. Return to oven and roast until fish is opaque in center, 8 to 10 minutes for thin fillets and 12 to 15 minutes for thicker fillets.
  5. Meanwhile, combine remaining tablespoon oil with vinegar, water, mint leaves, and remaining onion. Spoon over bass fillets and serve.