Healthy Recipe – Pork Chops with Jammy Mustard Glaze

Bone-in pork chops are fast, versatile and economic protein choices – and they can be good for you, if you cook them right. Consider this genius recipe contributed by Ali Slagle to New York Times Cooking editor Emily Weinstein’s “Easy Weeknight Dinners.” Here they are seared in a small amount of oil, then dressed up with a simple fruity, tangy sauce that, with only two ingredients, packs a flavor punch while keeping the chops most and juicy. Served with a starch and green veggie, it’s a lean and delicious way to get your dose of iron and other essential nutrients in under 30 minutes. Serves 4. – Susan Puckett

Ingredients

  • 2 tablespoons apricot preserves, plus more if desired
  • 2 tablespoons whole-grain mustard, plus more if desired
  • 4 (6- to 8-ounce) pork rib chops (½ to ¾ inch thick)
  • Salt and pepper
  • 2 tablespoons canola or other neutral oil

Instructions

  1. In a small bowl, stir together ¼ cup water, preserves, and mustard and set near the stove. Pat the pork chops dry and season on both sides with salt and pepper.
  2. In a large, cast-iron skillet, heat the oil over medium-high heat. Add the pork chops and cook, occasionally pressing down with a spatula to ensure even browning, 4 to 5 minutes.
  3. Reduce the heat to low, flip the chops, and cook until no longer pink on the other side, a minute or two.
  4. Pour in the jam mixture, turn off the heat, and let rest for 5 minutes.
  5. Transfer the chops to plates, then return the skillet to medium-low heat and simmer the sauce until slightly thickened, 1 to 3 minutes. Taste and adjust the seasonings as desired. Thin with a little water is necessary. Spoon over the chops and serve.

Invest In Yourself!

Not investing in your health? The most expensive mistake!

How are your investments looking these days?

Are you thinking about the new year and wanting to make some changes – or will you continue as before?

We’re not asking about your money.

We’re asking about your health.

You’ve known for decades that everything you do is an investment in your future.

The classic example is: If you save money, you might be initially inconvenienced, but you will be rewarded later with more money to spend in retirement or on a big goal like a down payment for a home.

It’s the same thing with your health and fitness – no matter what your current age and fitness level are.

Every step you take – even those that might involve some initial cost or delayed gratification – will pay off many times over, now and in the future.

And if you keep refusing to invest in your health? Well, that could come at a great cost. Maybe even the biggest of your life.

Money and Time are Top Excuses

You know, “I can’t afford it” is the No. 1 excuse people make to avoid exercise. But most of them don’t think twice about “affording” things like:

  • A $5 coffee every morning
  • $100 for TV streaming services every month
  • Or charging clothes on a credit card and paying for it over many months, with high interest

Studies show that failing to invest in your health and fitness now can result in expensive problems, such as:

  • More prescriptions
  • More out-of-pocket healthcare costs
  • More sick days and lost productivity
  • Less mobility and independence
  • Chronic health disorders

We could go on.

Your Future Is Now

It’s easy to think of “spending money” on something you don’t need. But it’s so much more useful to see health and fitness as a necessary investment that will save you money in the long run.

Remember, you get nothing back from spending on something like Netflix.

You get SO MUCH back from an investment – like your health and fitness.

Maybe you’ve already been enjoying some of the financial investments you started when you were younger. If so, doesn’t it feel great?

The investments you made in your relationships? Same thing, right?

And the best thing about taking care of yourself, it’s not too late to start if you haven’t yet – and it’s always a good time to keep it up. Countless studies – and plenty of our members – prove this every day.

“Whether you’re in your 40s or your 80s, you will benefit in the same way,” said Dr. Wael Jaber, a cardiologist at the Cleveland Clinic.

He was the chief author of a study that found not exercising to be worse for you than smoking and diabetes.

So, as you think about 2025 and “resolutions,” think about how you’re investing in yourself, too. We’re here to help you take the right action to have the life you want.

 

How to Eat Better When the Choices Aren’t Ideal

Do you ever find yourself without healthy options for eating out? It’s hard when you’re driving and see only fast-food restaurants. If you’re in an airport and want a sit-down restaurant, you’ll probably be limited to the big chains.

Sometimes, you do get stuck in a food desert. Keep a few principles in mind and you should be OK.

  • Look for “light” offerings at places like Denny’s.
  • Watch out for enormous entrees and high sodium. Split main dishes with a companion.
  • Order dressing on the side, and don’t muck up a salad with chicken tenders, bacon and cheese.
  • Favor baked or grilled fish and chicken.
  • Get fruit or side salad instead of fries.
  • Drink water or tea instead of soda (even diet soda).

Get details about the healthiest options at all the chains from online sources like EatThis.com, The Food Network, and Good Housekeeping. Here’s a sampling to get you thinking.

  • Arby’s: Roast Turkey Farmhouse Salad. 240 calories, 13g fat
  • Burger King: Grilled Chicken Sandwich. Skip the honey mustard sauce. 430 calories, 11g fat, 40g protein
  • McDonald’s Classic Cheeseburger. 300 calories, 12g fat
  • Olive Garden: Herb-grilled salmon and broccoli. 460 calories, 29g fat, 960mg sodium, 26g protein
  • Panera: Asian Sesame Chicken Salad. 410 calories, 21g fat, 540mg sodium, 32g protein
  • California Pizza Kitchen: Banh Mi Bowl. High fiber (9g) and protein (30g), low sodium (460mg)

Healthy Recipe, Quick Jambalaya

Jambalaya is not a dish we typically think of as quick or particularly healthy, but it can be both of those things without losing any of its Creole character as demonstrated by this lightened-up recipe. It’s inspired by one created by Louisiana-born food writer Vallery Lomas and featured in “Easy Weeknight Dinners” curated by New York Times Cooking editor in chief Emily Weinstein. It’s hearty enough to warm your belly without weighing you down, and ready in under 30 minutes. Serves 4-6. – Susan Puckett

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 medium yellow onion, diced
  • 2 pork, chicken, or vegan andouille sausages (6 ounces), diced
  • 2 celery stalks, thinly sliced
  • 1 green bell pepper, diced
  • 4 garlic cloves, minced
  • 1 tablespoon tomato paste
  • 8 ounces peeled medium shrimp, thawed if frozen (optional)
  • 2 cups cooked long-grain white rice
  • 1 ½ teaspoons Creole seasoning, plus more, to taste
  • Kosher salt and black pepper to taste
  • 1 (15-ounce) can diced tomatoes
  • Tabasco or other hot sauce, to taste and for serving
  • 2 or 3 sliced scallions

Instructions

  1. Heat 1 tablespoon of the oil in a large skillet over medium heat. Add the onion and cook, stirring often, until softened, 5 to 7 minutes. Add the sausage and cook until starting to brown, about 5 minutes.
  2. Add the remaining tablespoon of oil, then add the celery and bell pepper and cook, stirring occasionally, until softened, 5 to 7 minutes. Stir in the garlic and cook until fragrant, about 1 minute.

Stir in the tomato paste and cook until very fragrant.

  1. If using shrimp, add it to the pan and cook for a minute or two until they begin to turn pink but aren’t completely cooked through.
  2. Reduce the heat to low and add the cooked rice. Sprinkle with 1 ½ teaspoons of the Creole seasoning and stir in the diced tomatoes. Taste and add more Creole seasoning, if desired, along with salt, pepper, and hot sauce to your liking. Cook a few minutes longer until warmed through.
  3. Garnish each serving with a sprinkle of sliced scallions and pass the hot sauce at the table.

 

Susan Puckett is an Atlanta-based food writer and cookbook author.

 

 

Mango Lassi

Healthy Recipe, Mango Lassi

Diwali, the Hindu festival of lights, is a five-day annual celebration that takes place in late October and early November, with festivities that include prayer, fairs, fireworks, gift-giving, and feasting. Whatever your heritage, it’s a great time to share a feast of Indian-inspired dishes with friends, whether prepared yourself or picked up from a restaurant or market. And whatever the menu, a round of fresh-made lassis, the ubiquitous yogurt-based drink served at every Indian restaurant, would be a welcome treat. Serves 2. — Susan Puckett

Ingredients

  • 1 cup chopped very ripe fresh mango (or frozen mango or canned mango pulp) very cold
  • 1 cup plain whole-milk yogurt, very cold
  • ½ cup milk (any kind), very cold, or more, as needed
  • A few dashes of ground cardamom, optional
  • 2 to 4 teaspoons honey or sugar, or to taste
  • Other optional flavorings: saffron, cinnamon, rose water, vanilla
  • Crushed pistachios or almonds for garnish, optional

Instructions

  1. Place the mango, yogurt, milk, and a dash of cardamom (if using) in a blender and puree until smooth. Add honey or sugar to taste and blend in.
  2. If it’s too thick, thin with a little more milk. You can also add a dash of other flavorings if you wish. (The lassi may be made up to 24 hours ahead of time and refrigerated.)
  3. Pour into 2 glasses and sprinkle each with a pinch of cardamon and/or saffron threads or nuts if desired.

 

Susan Puckett is an Atlanta-based food writer and cookbook author.

 

Healthy Recipe – Red Lentil Tomato Soup

Split red lentils differ from the larger green and brown ones in that they cook much faster, have a somewhat sweeter and nuttier taste, and because they break down more easily are often used as thickeners, particularly in Indian dals and curries. But like all lentils, they’re loaded with nutritional attributes: filling; gluten-free; and high in protein, fiber, and essential nutrients such as iron and folate. This easy, economical   vegetarian soup (vegan if you skip the Parmesan), makes a delicious case for stocking them in your pantry. It’s lightly adapted from one in “Pass the Plate” by Carolina Gelen and consists mostly of staples already in your kitchen. Serves 4-6. — Susan Puckett

Ingredients

  • 1 quart water
  • 1 ½ cups red lentils
  • ¼ cup extra-virgin olive oil
  • 1 medium yellow onion, finely chopped
  • 4 celery stalks, finely chopped
  • 2 medium carrots, finely chopped
  • Kosher salt
  • 8 garlic cloves, chopped
  • 2 teaspoons dried oregano
  • 2 teaspoons sweet paprika
  • 1 teaspoon ground cumin
  • ½ teaspoon cayenne pepper, or to taste
  • 1 (28-ounce) can whole peeled tomatoes
  • Freshly ground pepper
  • ½ fresh lemon or splash of vinegar (optional)
  • ½ cup finely chopped parsley

For serving: toasted sturdy bread, extra-virgin olive oil, chopped parsley, and grated Parmesan cheese

Instructions

  1. Bring the water to a boil in a medium pot. Place the lentils in a heatproof medium bowl, cover with the boiling water, and set aside.
  2. Heat the oil in a large soup pot over medium-high heat. Add the onion, celery, carrots, and a teaspoon of salt and cook, stirring occasionally until the vegetables have softened and caramelized, 10 to 12 minutes. Add the garlic, oregano, paprika, cumin, and cayenne and cook, stirring frequently, until fragrant, 2 to 3 minutes.
  3. Drain and rinse the lentils until running water, then add them to the pot, along with the tomatoes, another teaspoon of salt, and several grinds of pepper. Stir to combine.
  4. Use the back of a spoon to crush the tomatoes against the side of the pot. Using one of the empty cans, measure and add 2 cans of water (or about 7 cups total). Bring to a boil and reduce the heat to medium-low.
  5. Simmer uncovered, stirring occasionally, until the lentils are soft, tender, and broken down and the soup is quite thick, 1 to 1 ½ hours. Add more water if needed to achieve desired consistency.
  6. Taste and season with more salt, pepper, cayenne, and a squeeze of lemon juice or splash of vinegar if desired to brighten the flavor.
  7. Remove from the heat and stir in the parsley.
  8. Divide the soup among bowls and serve with toasted bread, a drizzle of olive oil, a sprinkle of parsley and a grating of Parmesan.

 

Susan Puckett is an Atlanta-based food writer and cookbook author.

Healthy Recipe, Cauliflower and Broccoli Parmesan!

Healthy Recipe, Cauliflower and Broccoli Parmesan

The classic chicken and eggplant Parmesan you see on Italian menus typically involves heavy breading, copious amounts of oil for frying, and blankets of oozy cheese. This version, from Virginia Willis’s “Bon Appetit, Y’all,” dramatically cuts the fat and boosts the nutritional value, without sacrificing any of the satisfaction. “Steaks” cut from whole heads of cauliflower and broccoli are first partially roasted in the oven with a light brushing of olive oil. Then they’re flipped and topped with marinara, a modest layer of cheese, and a sprinkling of panko breadcrumbs before finishing in the oven. And as a bonus, it’s a cinch to prepare with hardly any clean-up — a true revelation that just may become part of your weekly dinner rotation. Serves 4. — Susan Puckett

 Ingredients

  • ½ head cauliflower, outer leaves removed
  • ½ head broccoli
  • 2 tablespoons extra-virgin olive oil (or more, as needed)
  • Freshly ground black pepper
  • 1/3 cup panko breadcrumbs
  • ¼ cup freshly grated Parmesan cheese
  • ¾ cup marinara sauce
  • 6 to 8 ounces fresh mozzarella, sliced

Instructions

  1. Preheat the oven to 450 degrees. Line a baking sheet with parchment or aluminum foil.
  2. Slice the cauliflower and broccoli vertically into ½-inch-thick steaks, allowing the core to hold the center slices intact while the sides crumble intro florets.
  3. Place the cauliflower and broccoli “steaks” on the lined baking sheet. Gather the loose florets into portions about the size of your hand or the “steaks” and add them to the baking sheet.
  4. Brush the pieces lightly with about a tablespoon of the oil and season with generously with pepper.
  5. Transfer the baking sheet to the oven and bake for 15 minutes. Meanwhile, combine the panko, Parmesan, and remaining olive oil. Season with pepper and set aside.
  6. Remove the vegetables from the oven and flip the steaks and florets. Top each with about 2 tablespoons of marinara sauce, then top with the mozzarella slices and a sprinkle of the panko-Parmesan mixture.
  7. Return to the oven and bake until the vegetables are tender, the cheese is melted, and the breadcrumbs are browned, about 30 minutes.

 

Susan Puckett is an Atlanta-based food writer and cookbook author.

 

Healthy Recipe, Soba Noodle Salad

Healthy Recipe, Soba Noodle Salad

Soba noodles are Japanese noodles made entirely or partially of buckwheat flour, a nutty-tasting gluten-free grain with a similar nutritional profile to whole wheat spaghetti. In this recipe adapted from one in Darlene Schrijver’s “The Salad Lab: Whisk, Toss, Enjoy,” they serve as the base for a hearty salad full of colorful veggies and complex Asian flavors. Serves 6 to 8. – Susan Puckett

Dressing:

  • ¼ cup avocado oil or other neutral oil
  • 2 tablespoons fresh lime juice
  • 2 tablespoons mirin (or 2 tablespoons rice vinegar mixed with 2 teaspoons sugar)
  • 2 tablespoons white miso paste
  • 2 tablespoons water
  • 2 teaspoons toasted sesame oil
  • 1 teaspoon grated fresh ginger (or ½ teaspoon powdered)
  • ¼ teaspoon wasabi or red pepper flakes

Salad:

  • Salt
  • 8 ounces soba noodles
  • 2 teaspoons avocado oil or other neutral oil
  • 1 cup thinly sliced and stemmed shiitake mushrooms
  • 1 cup frozen shelled edamame, thawed
  • 1 cup peeled and shredded carrots
  • 1 cup thinly shredded red cabbage (or any cabbage)
  • ½ cup thinly shaved daikon or other radish
  • ½ cup peeled, cubed, and seeded cucumber
  • 1 red bell pepper, cored, seeded, and thinly sliced
  • 3 trimmed and thinly sliced scallions
  • Roasted Tofu, optional (recipe follows)
  • 2 tablespoons furikake (or crumbled seaweed snack or black sesame seeds)

Make the dressing: In a large salad bowl, whisk together the oil, lime juice, mirin, miso paste, water, sesame oil, ginger, and wasabi while you prep the salad ingredients.

Make the salad: Bring a large pot of lightly salted water to a boil and cook the soba noodles according to package directions. Drain the noodles and lightly rinse with cool water.

Meanwhile, heat the oil in a small skillet over medium-high heat. Add the mushrooms and sauté until tender and lightly browned, about 5 minutes. Set aside to cool.

In the bowl with the dressing, add the cooled noodles and mushrooms, along with the edamame, carrots, cabbage, radishes, cucumber, bell pepper, scallions, and Roasted Tofu, if using. Sprinkle with furikake and serve.

Roasted Tofu

  • 1 (12-ounce) block extra-firm tofu
  • 3 tablespoons orange juice
  • 1 tablespoon white miso paste
  • 1 tablespoon olive oil
  • ½ teaspoon toasted sesame oil
  • 1 tablespoon sesame seeds

 

  1. Preheat the oven to 425 degrees. Line a baking sheet with parchment paper.
  2. Drain the tofu and cut the block horizontally into thirds. Firmly pat all the sides dry with a clean kitchen towel or paper towels, then cut the slices into ½-inch cubes.
  3. In a medium bowl, mix together the orange juice, miso, olive oil, and sesame oil until well blended. Add the tofu and fold the marinade gently onto the tofu, taking care not to break up the cubes.
  4. Spread out the cubes on the prepared baking sheet so they’re not touching and sprinkle with the sesame seeds. Roast for 15 minutes, flip the tofu over and roast 15 or 20 minutes longer or until it starts to turn golden brown.
  5. Remove from the oven and transfer the parchment paper with the tofu cubes to a counter to cool for at least 5 minutes. Roasted tofu may be refrigerated in a covered container for up to a week.

 

Susan Puckett is an Atlanta-based food writer and cookbook author.

 

 

Healthy Recipe, Chilled Watermelon and Cucumber Soup

Healthy Recipe, Chilled Watermelon and Cucumber Soup

Keeping hydrated is essential to good health, especially in summer. Watermelon, cucumbers, and tomatoes each contain at least 85 percent water and are ranked among the best foods for hydrating. This gazpacho-like soup, adapted from one in “Mediterra: Recipes From the Islands and Shores of the Mediterranean” by Ben Tish, contains all three. It’s a delicious way to fill you up while slaking your thirst, whether eaten from a bowl with a spoon or sipped from a glass. A dollop of yogurt adds a protein boost. Serves 6-8. – Susan Puckett

 

Ingredients

  • 1 ½ pounds roughly chopped watermelon (about 6 cups)
  • 6 ounces cherry tomatoes
  • 1 slice day-old white bread, crusts removed, roughly chopped
  • 1 medium cucumber, lightly peeled and chopped
  • 1 small garlic clove, peeled and roughly chopped
  • ½ packed cup fresh mint leaves
  • Kosher salt and freshly ground black pepper
  • 2 tablespoons red wine vinegar or lime juice (plus more if desired)
  • 3 tablespoons extra virgin olive oil, plus more for serving
  • Ice cubes and Greek yogurt for serving

 

Instructions

  1. Place the watermelon, cherry tomatoes, bread, cucumber, garlic, and half the mint leaves in a bowl. Season with about ½ teaspoon of salt and several grindings of black pepper. Sprinkle with vinegar or lime juice and half the oil and toss to coat.
  2. Transfer the mixture to a blender container and blend until very smooth.
  3. Transfer each blended batch to a large bowl and adjust seasonings and vinegar to taste. Whisk in the remaining oil, transfer to a pitcher, cover and refrigerate until thoroughly chilled.
  4. For maximum refreshment, place individual bowls or glasses in the freezer about 30 minutes before serving.
  5. Shred the remaining mint leaves. Pour the soup into bowls or glasses and garnish each with mint, a drizzle of oil, and an ice cube, and serve yogurt on the side.

 

Susan Puckett is an Atlanta-based food writer and cookbook author.

 

Questions? We’ve Got Answers!

Healthy Recipe, Spiced Meatballs

Here’s a fun idea for your next outdoor get-together that’s more exciting than burgers and hot dogs and has more nutritional value to offer as well. It’s adapted from a recipe inspired by a Moroccan chef on the French Riviera in Rosa Jackson’s “Nicoise: Market-Inspired Cooking from France’s Sunniest City.”

Made with ground lamb or beef, the cumin-spiced meatballs are loaded with vitamin-rich herbs and can be cooked on the grill or stovetop. A drizzle of paprika-spiked yogurt and a side of lemony chickpea salad eliminates the need for mayo or a bun. A simple lettuce and tomato salad tossed in a light vinaigrette adds just the right touch of color and crunch to round out the meal while keeping the fat and carbs under control. Serves 4-6. – Susan Puckett

Ingredients
Chickpea Salad:

  • 2 (14-ounce) cans chickpeas, drained and rinsed
  • ½ cup thinly sliced cilantro leaves
  • ¼ cup thinly sliced flat-leaf parsley leaves
  • ½ cup thinly sliced scallions, white and pale green parts only
  • ¼ to 1/3 cup fresh lemon juice
  • 3 tablespoons extra-virgin olive oil (plus more
  • 2 teaspoons ground cumin
  • Kosher salt and freshly ground black pepper to taste

Meatballs

  • 2 ounces day-old sourdough bread or baguette
  • ½ cup milk
  • 16 to 18 ounces ground lamb (or beef)
  • ½ cup finely minced red onion
  • 2 finely minced garlic cloves
  • ½ cup finely chopped cilantro leaves
  • ¼ cup finely chopped mint leaves
  • ¼ cup finely chopped flat-leaf parsley leaves
  • 1 ¼ teaspoons kosher salt
  • ½ teaspoon freshly ground black pepper
  • 1 teaspoon ground cumin
  • ½ teaspoon ground ginger
  • 1 large egg, lightly beaten
  • ¼ cup neutral oil (if pan-frying)

Sauce

  • ½ cup plain yogurt
  • ½ teaspoon smoked paprika or chili powder

Instructions

  1. Make the salad: In a large bowl, combine the chickpeas, cilantro, parsley, scallions, ¼ cup of the lemon juice, olive oil, and cumin. Season to taste with salt and pepper and add more lemon juice if desired. Cover and refrigerate for at least 1 hour, or up to 3 hours.
  2. Make the meatballs: Break the bread into chunks, place in a small bowl and cover with milk. Set aside for at least 15 minutes or until milk is well absorbed.
  3. Place the meat in a large bowl, Add the onion, garlic, cilantro, mint, parsley, salt, pepper, cumin, ginger, and egg. Squeeze the milk out of the bread and add the bread to the mixture, discarding any pieces of crust that haven’t softened. Knead the mixture with your hands for up to a minute, until all the ingredients are well mixed.
  4. If grilling, prepare a medium fire in a gas or charcoal grill and shape the meat mixture into 2-inch balls (large enough so they   won’t slip through the grates) and flatten the meatballs slightly with a spatula.

If pan-frying, shape the meat into 1-inch balls. Heat the oil over medium-low heat and add enough meatballs to fill the pan without crowding. Flatten slightly with a spatula and cook, turning once, for 6 to 7 minutes on each side, or until browned and cooked through. (Take care not to use higher heat so the onion will have a chance to soften.)

  1. Make the sauce: In a small bowl, mix together the yogurt and paprika or chili powder.
  2. To serve: Arrange the meatballs on a platter alongside bowls of the chickpeas and the sauce. Drizzle the meatballs with the sauce or dip them into the bowl of sauce.