October 21, 2018
Carrot soup with sour cream
Recipe

Golden Vegetable Soup

by Berkeley Wellness  

Carrot soup with sour cream

This beautiful orange-gold soup gets its wealth of beta carotene (one serving has over 140 percent of the recommended daily intake) from the carrots and butternut squash. It's also a good source of calcium, vitamin C, fiber, and B vitamins.

grilled salmon and lemon
Recipe

Poached Salmon with Green Mayonnaise

by Berkeley Wellness  

grilled salmon and lemon

The classic accompaniment to poached salmon is a mayonnaise verte, or green mayonnaise. Rather than the traditional raw egg yolks and oil, our healthier "mayonnaise" is made with fat-free yogurt and a bit of prepared mayonnaise, plus fresh spinach.

6 Essential Foods for Heart Health

6 Essential Foods for Heart Health

by Ben Cosgrove  

hands holding strawberries in heart-shaped bowl

It’s hard to overstate the value of a smart, healthy diet in preventing, slowing, or even reversing heart disease. Here are six foods that should be part of any heart-healthy diet.

View as List 10 Healthy and Tasty Bread Recipes

  • freshly baked bread

    The beauty of bread is its simplicity. Flour and liquid are the main ingredients, along with a leavener. These basics yield a tasty and nutritious food—one that is high in protein and B vitamins, and comes in a wide variety of shapes, textures, and flavors. Making your own bread can be a satisfying weekend project, and also gives you the opportunity to add your favorite ingredients that bring their own health benefits. Fruit, vegetables, seeds, and nuts all add flavor, moisture, texture, and concentrated nutrients. Here, 10 delicious, healthy recipes for bread.

  • 1

    Oniony Cornbread

    Cornbread

    Cornbread is a delicious side dish to chili, stews, and soups, but also good as a base for stuffing.

    Get the recipe.

  • 2

    Banana-Apricot Bread

    Banana bread on a woodne counter

    You can substitute other dried fruit instead of the apricots, and add in chopped nuts if you choose. This bread is a great source of omega-3 fatty acids.

    Get the recipe.

  • 3

    Cranberry-Ginger Tea Bread

    Cranberry bread on wooden board

    The ginger adds a nice kick to this fruity bread, which can be made in mini loaf pans—great for gift giving.

    Get the recipe.

  • 4

    Sunshine Bread

    loaf of rye bread with sunflower seeds

    Roasted seeds add crunch and nuttiness to this quick bread. It’s a good source of riboflavin, selenium, thiamin, and vitamin E.

    Get the recipe.

  • 5

    Walnut-Oat Batter Bread

    slices of fresh banana bread with walnut on a cutting board

    Walnuts are special because they contain a heart-healthy polyunsaturated fat and help reduce blood cholesterol. If possible, make this bread with walnut oil for the extra measure of flavor and nutrition. 

    Get the recipe.

  • 6

    6-Grain Bread

    fresh baked multigrain bread

    The whole grain of wheat is called the berry. Wheatberries are unhulled grains, which give them a nice, chewy texture. This bread takes a long time to make, almost six hours, so make sure you’re not in a hurry! 

    Get the recipe.

  • 7

    Peppery Potato Bread with Cheddar and Scallions

    Fresh baking homemade cheesy bread

    This peppery-cheesy bread is irresistible. To make it less labor-intensive, you can use instant potatoes and skip the first step of this recipe. 

    Get the recipe.

  • 8

    Date and Walnut Bread

    date and walnut bread

    This classic health loaf is delicious served warm with a smear of cream cheese.

    Get the recipe.

  • 9

    Butternut-Cherry Tea Bread

    fresh bread and cherries

    Since a squash is probably larger than the 1 1/4 pounds the recipe calls for, make sure to plan for eating the leftover butternut as a side dish. This bread is an excellent source of the mineral selenium. 

    Get the recipe.

  • 10

    Wild Rice Philpy

    mixed raw rice

    Philpy is a moist rice bread—here, instead of white rice, we’ve used wild rice for an interesting crunch. Serve this hearty, satisfying bread as you would cornbread. 

    Get the recipe.

mixed raw rice
Recipe

Wild Rice Philpy

by Berkeley Wellness  

mixed raw rice

The moist rice bread called philpy comes from the Carolinas and dates back to Colonial times when one of the area’s main cash crops was rice. Our version uses wild rice in place of the traditional white rice, which adds an interesting crunch.

date and walnut bread
Recipe

Date and Walnut Bread

by Berkeley Wellness  

date and walnut bread

If you remember date-nut bread from your youth, this recipe will take you right back. To complete the nostalgia, serve the bread spread lightly with reduced-fat or fat-free cream cheese.

Home baked bread
Recipe

Peppery Potato Bread with Cheddar and Scallions

by Berkeley Wellness  

Home baked bread

This hearty, cheesy bread is sure to please a crowd. Pressed for time? Use instant mashed potatoes in place of fresh ones.

slices of fresh banana bread with walnut on a cutting board
Recipe

Walnut-Oat Batter Bread

by Berkeley Wellness  

slices of fresh banana bread with walnut on a cutting board

Batter bread is made of a yeast-leavened dough that is wetter than normal bread doughs and is “kneaded” by vigorous stirring with a wooden spoon. If possible, make it with walnut oil to add flavor and healthful omega-3 fatty acids.

View as List 7 Hearty Vegetarian Soups

  • fresh vegetable stew

    Perfect for a light supper, these easy soups are packed with vegetables and super-healthy (in a few of these recipes, make sure to substitute vegetable broth or water as a simple swap for chicken stock). They can be made ahead of time, and you can round out the meal with whole-grain bread and a side salad. Feel free to experiment with swapping out ingredients, and using dried beans instead of canned.

  • 1

    Vegetarian Split Pea Soup

    bowl of split pea soup with herb garnish on side

    Savory mushrooms and liquid smoke give this soup a meaty flavor without the added saturated fat or sodium of meat. If you prefer more texture, only blend half the soup at the end.

    Get the recipe.

  • 2

    Mushroom-Barley Soup

    mushroom barley soup

    This soup is so hearty it’s almost a stew. If the barley soaks up too much liquid, you can always add a little more water right before serving. A great source of fiber and niacin.

    Get the recipe.

  • 3

    Herbed Cream of Tomato Soup

    cream of tomato with basil and whip cream

    This soup is thickened by a roux, a combination of fat and flour. In this case, olive oil provides a healthier fat than, say, butter. A little bit of sugar sweetens this soup, and a dollop of sour cream adds to the creaminess.

    Get the recipe.

  • 4

    Basic Black Bean Soup

    bean and whip cream bowl

    You can spice up this classic recipe by adding corn, or salsa and chips. Or make it more elegant by stirring in a few tablespoons of sherry and topping it with chopped scallions right before serving.

    Get the recipe.

  • 5

    Golden Vegetable Soup

    Carrot soup with sour cream

    This beautifully hued soup gets its beta carotene from the carrots and squash, and its intense color (plus the B vitamin folate) from orange juice.

    Get the recipe.

  • 6

    Spicy Gazpacho

    Bowl of Gazpacho Soup

    With tomatoes readily available, this typically summer soup is easy to make in winter, too. It’s sweetened by a little bit of orange juice, and if it’s chilly out you can easily serve the soup warm.

    Get the recipe.

  • 7

    Big-Batch Lentil-Bean Soup

    bowl of Italian Minestrone

    Perfect for a crowd, this soup is easy to make ahead. Make sure you add the macaroni right before serving, though.

    Get the recipe.

meat loaf with mashed potatoes and green beans
Recipe

Smart Beef Meatloaf

by Berkeley Wellness  

meat loaf with mashed potatoes and green beans

You can get a beefy meatloaf without all the saturated fat if you use a few tricks: Mix a small amount of beef with lean turkey breast, then add sautéed mushrooms for meaty flavor and moisture, and bulgur to “beef” up the texture.

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