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Articles by Katie Cavuto
5 tips for cooking with unfamiliar foods
Cooking can be intimidating and when you add to that the liability of using an ingredient you have never tried before, well, it could be a recipe for disaster. As part of my practice, I encourage my clients to cook for themselves because it can be empowering and rewarding in many ways. After they overcome their basic kitchen fears, we tackle the obstacle of trying new foods.
How Potatoes, Pears, and Other White Foods Can Improve Your Workout
White Hot Ted Cavanaugh Potatoes, cauliflower, parsnips, and other (literally) light bites get overshadowed by more vibrant fruits and veggies (after all, colorful recipes are more Insta-worthy), but they have serious performance-boosting properties. Here's why, plus some creative recipes that prove neutrals are anything but boring.
How to avoid an extra helping of guilt this Thanksgiving
For many of us, these are new concepts to learn. But they're worth it. You'll learn to slow down and to taste each bite. You'll learn which foods make you feel good and which put up a fight. You'll learn that your self-worth is not measured by a number on a scale or your ability to adhere to a diet. Most importantly, you'll learn gratitude. Gratitude for the food that adorns your table. Gratitude for each bite, because you'll actually enjoy them.
7 healthy snack ideas for kids at camp
With all of the activities your child will be doing at camp this summer, a snack attack is bound to strike. While it’s essential to pack your kids something they want to eat, that doesn’t mean you have to pack them junk. These nutrition-packed on-the-go munchies will redefine the camp snack: Candy Bar Swap: Ditch your kid’s favorite candy bar for one of KIND Nuts and Spices indulgent flavors like Caramel Almond and Sea Salt.
How to find 'healthy' packaged foods at local grocery stores
As a registered dietitian and wellness coach I spend a lot of time in grocery stores. So much so, that I head to the grocery store on average 4-5 times per week. No, I am not personally shopping that often. Most of the time I am walking the aisles with clients, helping them navigates the labyrinth of labels and lures that lurk on market shelves. I know firsthand how confusing and overwhelming a trip to the supermarket can be, especially if you’re determined to fill your cart with healthy options.
What One Nutritionist Ate for an Entire Week (in Pictures)
As a dietician, I find that many people are curious about what I eat on a day-to-day basis. People often assume I follow a strict no-fun diet that consists of kale, quinoa, and a ton of salads. Honestly, I do love those foods—but I also love food in general. Instead of subscribing to a specific diet, I eat when I am hungry and stop eating, regardless of the amount of food left on the plate, when I am satisfied. I avoid foods that don’t agree with me.
Avocado Toast With Spicy Egg and Cucumber
Everybody loves avocado toast—the brunch staple is so popular, in fact, that it’s practically become synonymous with Millennials (whether deserved or not). But while a critic could certainly take exception to avocado toast’s popularity, it’s hard to argue with its nutritional profile, especially when it’s topped with an egg. The egg provides muscle-building amino acids, while you’ll get a whole lot of healthy fat from the avocado and the egg yolk.
Fast and Healthy Salmon Recipes Ready In Less Than 15 Minutes
Whether you're making dinner for one or planning a festive soirée with friends, if you want an easy, healthy dinner, salmon is your answer. Now is the time to make it, too, as wild-caught varieties are in season through September. (Here's the low-down on farm-raised vs. wild-caught salmon, btw.) Plus, a good, nutritious fish dish doesn't need to take hours.
This Simple Trick Turns Any Fruit Into Super-Sweet Dessert
Healthy sweets aren’t easy to come by — and when you do find a healthy dessert recipe you actually want to eat, it’s often really complicated. Between the blending, emulsifying, freezing, and “letting sit for at least eight hours,” many healthy treats are honestly more effort to make than they’re worth. If you’re anything like us, it’s likely you’re just going to grab a cookie and call it a day. Well, there’s a simpler solution to your diet-friendly dessert woes.
The Best Mac and Cheese Ever
Cook the pasta according to the package directions. In a pan melt the butter over medium heat. Add the flour and cook, stirring constantly, for 2 minutes (do not let it darken). Still stirring, slowly add the milk. Cook, stirring occasionally, until the sauce slightly thickens, 6 to 8 minutes. Add the Gruyère, Cheddar, Parmesan, and salt and cook just until the cheeses melt. Mix in the pasta.
If You Have Acid Reflux, Don’t Eat or Drink These 20 Things
Acid reflux can be painful. Burning in the throat, pressure in the chest, tension in the stomach… The symptoms go on and on, and they often don’t truly go away until you fall asleep. Acid reflux, otherwise known as heartburn, occurs when contents of the stomach travel back up through the esophagus. Since your stomach is so acidic, this process can result in an intense burning sensation and cause severe distress. Learn the 20 foods and drinks to avoid if you have acid reflux here.
Is It OK to Eat a Protein Bar Even if You Didn’t Work Out?
What is even inside those wrappers, anyway? Protein bars are the ultimate dude-bro snack in one aisle and the best “skinny” snack in the next. The only thing that’s clear from all that marketing is that protein bars have been giving us mixed messages for a really long time. And to be honest, behind all the flashy ads, the products really do vary.
Canada Day Vegan Ice Cream Semifreddo with Coconut and Raspberries | Easy Canada 150 Dessert
This Canada Day vegan ice cream semifreddo is the perfect dessert to bring to party and surprisingly easy to make. Canada day is almost upon us, which means I’m making plans to make sure I’m celebrating in the BEST possible way. AKA. with amazingly good FOOD. Okay, so cool people help, as well. I love partying on Canada Day, because I get to be outside (crazy Canadian weather pending) with a crisp cider in hand.
What One Nutritionist Ate for an Entire Week (in Pictures)
Breakfast needs to be quick, as I am always wrangling my three-year-old and getting off to work. I start most days with warm water and lemon, as it gently wakes up my digestive track and eases me into the day. I have cereal once or twice a week because it is easy. I choose a low-sugar, high-fiber option like Nature's Path Mesa Sunrise and pair that with unsweetened coconut milk. To make it more satisfying, I add unsweetened dried cherries, pistachios, and pumpkin seeds.
Gluten Free Sugar Cookies | Healthy Valentine's Day Dessert
These Gluten Free Sugar Cookies are perfect for a healthy Valentine’s Day (or any fun holiday) dessert! They’re high in fibre, protein, and healthy fats AND much better for you than typical sugar cookies! Confession time: I don’t like sugar cookies. My sister used to always be obsessed with simple sugar cookies and shortbread cookies, and honestly, I could do without them all. That was all until I met these Gluten Free Sugar Cookies.
Mourad Brings Moroccan Flavors to San Francisco
Utilizing fresh Northern California vegetables, chef Mourad Lahlou serves classic Moroccan dishes with a twist at Mourad, his second restaurant in San Francisco. Lahlou’s follow up to his now-shuttered Richmond, Virginia restaurant, Aziza, is housed in the historic art deco Pac Bell building in the SOMA district.
These 15 Earth Day Actions and Activities Really Will Make a Difference
Human-induced climate change, loss of biosphere integrity, land system change, and high levels of phosphorus and nitrogen runoff from the soil into the oceans have put the environment and global food supply chain at immediate peril. Carbon dioxide levels are at historic highs, species are disappearing, and the planet is getting warmer, and while some life forms will be able to survive in these new conditions, there’s a chance that humans won’t be one of them.
Simple and Sweet Dessert Recipes for Easter
Go above and beyond the typical basket this Easter with sweet treat ideas from Jelly Belly. Each recipe is sure to put a new spin on your Easter desserts. These festive Jelly Belly recipes are perfect to include as gifts, in Easter baskets, or on the dessert table.To make these deliciousyou will need an egg-shaped cookie cutter and thejelly beans to decorate your egg-cellent mini cake and jam-filled treats.
Unless You Love Cleaning Up Vomit, Don’t Let Your Friends Eat These Foods Before Drinking
If you’ve ever had the unfortunate experience of scrubbing the backseat of a cab after your friend, spouse, or co-worker puked all over it, you’ll never look at alcohol quite the same. The vomit center of the brain — yes, it’s a real thing — is signaled by an imbalance in the stomach, intestines, blood stream, or the brain itself, which can easily be triggered by a toxic level of alcohol in the body.
Welch’s Continues to Push Into Kosher Grape Juice Market for Passover
Grape juice might have been one of your favorite childhood drinks, but it can also serve religious purposes for Orthodox Jews during the holidays. Traditionally for the Passover Seder, Jews drink from a blessed cup of wine, but parents often use grape juice for children to get them accustomed to the tradition.
Why You Should Pretty Much Never Buy Salad Dressing at the Grocery Store
White bread or wheat bread? Turkey or beef? Whole milk or skim milk? Grocery shopping used to be simpler than today’s experience, which includes products like gluten-free bread made with brown rice or millet; meat alternatives raised in labs, not on farms; and lactose-free “milks” made from cashews, coconut and rice.
A dietitian’s top 10 prepackaged food picks: Whole Foods
Editor's Note: Last year, we launched a new series in which dietitian Katie Cavuto scoured local grocery stores for their healthiest prepackaged food options. First, she took a trip to Trader Joe's and then Giant Food Stores, ALDI and ACME. Today, she shares what landed in her cart at Whole Foods. Don't forget to reference her healthy grocery shopping cheat sheet here.
5 Ways Gratitude Can Save You From Holiday Weight Gain
You can't go wrong with a gift for health. Still on your holiday shopping list: A family member with a medical condition, a partner in need of a good night's sleep, a close friend trying to stay in shape. Here's a wide assortment of gift ideas for the people in your life, whether they're staying on top of chronic health issues or simply seeking wellness.
A dietitian’s top 10 prepackaged food picks: ACME
Editor's Note: We've launched a new series in which dietitian Katie Cavuto will be scouring local grocery stores for their healthiest prepackaged food options. First, she took a trip to Trader Joe's and then Giant Food Stores and ALDI. Today, she shares what landed in her cart at ACME. Don't forget to reference her healthy grocery shopping cheat sheet here. ACME is truly a local grocer. Did you know that the store began in 1891 as a neighborhood market in South Philadelphia?
How a dietitian shops for groceries in the holiday season
Joyful eating experiences, while synonymous with the holiday season, can and should be a part of each and every day. This is the time of year when a lot of people swing between indulging in delicious favorite foods - and then deprivation to make up for it. Shed all those negative food messages around dieting, deprivation, and "bad foods" and you're left with a simple and positive intention: Food should be nourishing.
Reinvent Your Oatmeal
As the weather starts to cool, there are few things cozier than a warm bowl of oatmeal to start your day. Bursting with fiber, including oats in your diet has been linked to a decreased risk of heart disease and diabetes. Better yet, this whole grain is inexpensive, nutrient-dense and easy to make ahead of time and customize throughout the week. From sweet to savory, innovative oatmeal recipes are revamping the way we think about this simple meal.
5 Under the Radar Fruits and Vegetables to Try This Fall
Summer is gone. When the weather starts to get cooler, it seems all attention turns to apple and pumpkin. While these seasonal favorites are delicious and nutritious, you might be overlooking other fantastic fruits and vegetables in your pumpkin spice haze. While you can enjoy most fruits and vegetables year-round, many taste better and are more affordable when in season. Coming off a bounty of summer produce, autumn, too, has a lot to offer.
5 new recipes that make grapes the star ingredient | Fresno Bee
The San Joaquin Valley is awash in grapes. The berries are everywhere – farmers markets, fruit stands and grocery stores. There are green, red and black grapes that taste like everything from grape jelly to cotton candy. And while many of us love nothing better than popping those sweet, juicy orbs in our mouths, there is also a growing effort to use grapes in new, trendier ways in cooking. Think grilled salmon tacos with a grape pico de gallo or stuffed challah French toast for you next brunch.
A dietitian’s top 10 prepackaged food picks: Giant Food Store
Editor's Note: Last month, we launched a new series in which dietitian Katie Cavuto will be scouring local grocery stores for their healthiest prepackaged food options. First, she took a trip to Trader Joe's. Today, she shares what landed in her cart at Giant. But first, you'll want to reference her healthy grocery shopping cheat sheet here. Many of my clients shop at Giant because they assume it is less expensive than the boutique grocers like Whole Foods and Trader Joe's.
A dietitian’s top 10 prepackaged food picks: Trader Joe's
Editor's Note: Yesterday, we launched a new series in which dietitian Katie Cavuto will be scouring local grocery stores for their healthiest prepackaged food options. Today, she shares what landed in her cart at Trader Joe's. But first, you'll want to reference her healthy grocery shopping cheat sheet here. While many Trader Joe's enthusiasts consider this store a one-stop-wonder, I prefer to make a monthly trip in which I stock up on staples and grab a few of my favorite specialty items.
8 Ways to Deal With Zucchini Overload
It’s zucchini season, and it seems as soon as we savor the first bites of the bounty, we find ourselves buried in a pile of summer squash. Sure, you can play produce fairy and deliver zucchini to every neighbor or passerby, but chances are you will still have several left to eat and even more on the way. Considering it would be horrible to waste this precious summer gift, I’m arming you with a few interesting ways to cook away your lot.
Dietitians' favorite creative uses for summer fruit
Some of my favorite fruit varieties are coming into season — I’m counting the days until the first peaches hit the farmers market stands. While I enjoy the simplicity and satisfaction of a fresh piece of summer fruit, I equally enjoy incorporating fruit into recipes and festive snacks ideas, and my family enjoys the variety as well. Some of our go-to favorites include watermelon slices speared onto Popsicle sticks — and speaking of which, we love making our own.
Dietitians' Favorite Creative Uses for Summer Fruit
Some of my favorite fruit varieties are coming into season – I'm counting the days until the first peaches hit the farmers market stands. While I enjoy the simplicity and satisfaction of a fresh piece of summer fruit, I equally enjoy incorporating fruit into recipes and festive snacks ideas, and my family enjoys the variety as well. Some of our go-to favorites include watermelon slices speared onto Popsicle sticks – and speaking of which, we love making our own.
Emergency Dinners That Are Actually Healthy
Even if it's late and there's next to nothing in the fridge, you've got hope for a healthy dinner. Does this sound familiar? Dinnertime is quickly approaching, you’re exhausted and you haven’t planned a meal. There’s little to nothing in the fridge. How do you override your urge to order take-out? Is it really possible to make a healthy meal in a pinch? The answer is yes, and you don’t have to rely on that tried-and-true scrambled egg or peanut butter sandwich – though, realistically, they will do.
Emergency dinners that are actually healthy
Does this sound familiar? Dinnertime is quickly approaching, you’re exhausted and you haven’t planned a meal. There’s little to nothing in the fridge. How do you override your urge to order take-out? Is it really possible to make a healthy meal in a pinch? The answer is yes, and you don’t have to rely on that tried-and-true scrambled egg or peanut butter sandwich — though, realistically, they will do. I asked a few dietitians to share their go-to emergency dinners to inspire you.
15 Healthy Breakfasts That Are High in Protein
Eggs are a great option for protein first thing in the morning. (Courtesy of Alex Overhiser, A Couple Cooks) Protein is a hot topic these days. While the focus is often on following high-protein diets for weight loss (some of which can be extreme), the conversation needs to go deeper – beyond the scale. Protein is an essential macronutrient. It helps us feel full and is a component for a variety of metabolic functions in the body.
Making Sense of Egg Carton Labels
Eggs are a staple protein source in many American households. But deciphering labels on egg cartons has become dizzying to say the least. Terms like "natural," "farm-fresh" and "cage-free" may seem synonymous and lead you to think the product is more humane or healthy. But is it? If you are like most consumers, you stand there, entranced by the wall of cartons that are embellished with enticing terminology, feeling completely confused and disillusioned.
Eat Your Way to a Healthier Gut
We've known for years that gut bacteria play an important role in health. Lately, you may have heard rumblings about something called the gut microbiome. It's a hot topic for good reason. Fascinating, ongoing research shows that our gut microbiome may significantly influence overall health.
5 Things You Didn't Know About Eating Disorders
In the United States, 30 million people will struggle with an eating disorder at some point in their lives. Disordered eating can be experienced in myriad ways, affecting both youth and adults as well as males and females. No matter the manifestation, eating disorders are serious, often life-threatening illnesses. Early intervention when problems first emerge can prevent more severe disordered eating and increase the chances of full recovery.
Dietitian’s Go-To Winter Ingredients - With Recipes
During the winter months, ingredients and inspiration can feel a bit lacking as we crave the bounty of more abundant growing seasons. Luckily, this is the perfect time of year to utilize lesser appreciated foods like frozen fruits and vegetables, canned goods and the small, yet satisfying array of fresh produce on your grocer's shelves.
5 scrumptious, healthy winter smoothie recipes
While you might consider smoothies to be more synonymous with summer, they can be equally as nourishing and satisfying during the winter months. Smoothies are a great on-the-go meal or snack option, and depending on the ingredients, they can offer you a slew of immune-boosting benefits to you help fend off a cold or the flu.
5 Scrumptious, Healthy Winter Smoothie Recipes
While you might consider smoothies to be more synonymous with summer, they can be equally as nourishing and satisfying during the winter months. Smoothies are a great on-the-go meal or snack option, and depending on the ingredients, they can offer you a slew of immune-boosting benefits to you help fend off a cold or the flu.
Holiday kitchen hacks: Carve out meal prep stress
With Thanksgiving quickly approaching, the stress of getting your holiday meal on the table may be starting to build. Thankfully, there is still time to plan, prep and — more importantly — simplify your time spent in the kitchen. Here are 10 timesaving holiday food hacks that will minimize the craze and leave you feeling like a kitchen whiz! Remove potato skins. Potatoes are a staple in many holiday dishes, but peeling them can be a drag.
Holiday Kitchen Hacks: Carve Out Meal Prep Stress
With Thanksgiving quickly approaching, the stress of getting your holiday meal on the table may be starting to build. Thankfully, there is still time to plan, prep and – more importantly – simplify your time spent in the kitchen. Here are 10 timesaving holiday food hacks that will minimize the craze and leave you feeling like a kitchen whiz! Remove potato skins. Potatoes are a staple in many holiday dishes, but peeling them can be a drag.
Seafood: It’s What’s for Dinner
Whether it’s a scrumptious salmon dish or a crowd-pleasing clam chowder, most of us love seafood. We love it so much, we dedicated a month to it. That’s right: October is National Seafood Month, and there’s still time to partake. Despite the incredible variety and long list of health accolades, you may be surprised that only 1 in 10 of us meet the U.S. Dietary Guidelines and heart healthy expert recommendations to eat seafood at least twice a week.
5 Ways to Preserve Your Summer Food Now
If you can't stand the thought of parting with your summer peaches and tomatoes, don't worry. Preserve them. Preserving your favorite in-season produce may seem like a tall task, but it can actually be quite simple. From freezing to fermenting, here are four simple preservation techniques worth trying so you can savor your favorite seasonal flavors year-round: Freeze it.
Unpack Stress From School Meal Prep
School is back in session, and with that comes the stress of creating wholesome lunches that are both healthy and desirable to your kids. Considering the chaotic nature of most mornings, planning ahead for school lunches can be a huge stress-reliever. It’s common knowledge that a little planning goes a long way, and that certainly rings true in this situation.
Summer Vegetable Storage 101: Reduce Waste and Maximize Shelf Life
As the bulk of the summer harvest becomes available, farmers markets are in full swing. Avoid food waste and maximize the shelf-life of your summer produce by storing your purchases correctly. Where and how you store your favorite fruits and vegetables can have a huge impact on their flavor and freshness. It's also important to assess the shelf life of your purchases as part of your meal planning routine.
5 Underappreciated Grilling Fruits
Summer grilling season is upon us, and while vegetables and meats may be your go-to ingredients, there are many unassuming in-season fruit options that you can add to a meal or use as a standalone dish. Sure, pineapple, peaches and mango are fairly popular when it comes to grilling, but have you ever considered less obvious options such as strawberries, avocado and kiwi? Grilled fruits are a healthy, flavorful addition to any meal.
How to Stop Wasting Food
Imperfect produce is often doomed for the landfill, yet its only flaw tends to be its shape or size. Food waste is a huge problem, with estimates that nearly 30 to 40 percent of the food produced in the United States is wasted each year. This is a startling statistic when you consider reports showing that more than 49 million Americans live in food insecure households, including 33.3 million adults and 15.8 million children.
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