January 24, 2018
business man seen through office windows
Ask the Experts

Is My Office Skylight Frying My Skin?

by Berkeley Wellness  

business man seen through office windows

If you sit near a large window at work, you can be exposed to ultraviolet rays. But how can you tell how much exposure you're getting? Berkeley experts weigh in.

canola oil with spices

Canola Oil Myths and Truths

by Berkeley Wellness  

canola oil with spices

There's a great deal of misunderstanding and misinformation about canola oil, alternately referred to as the "world's healthiest cooking oil" and a "poison." We cut through the confusion about this popular oil.

View as List 8 Super-Healthy and Flavorful Salmon Recipes

  • three chunky salmon fillets

    Fish and shellfish have lots of valuable nutrients, and salmon is no exception. It is an excellent source of protein and omega-3 fatty acids—good for the brain, the heart, and our general well-being. Here, 8 delicious ways to prepare this firm and flaky fish.

  • 1

    Oven-Roasted Salmon Fillets

    Because salmon is such a rich, flavorful fish, this simple and easy recipe should be part of any health-conscious cook’s repertoire. Pair the fish with a citrusy, tangy salsa or chutney.

    Get the recipe.

  • 2

    Thai-Style Salmon

    salmon fillet

    A fresh and zippy lime and herb sauce—similar in style to a salad dressing—is poured over the hot-baked fish in this easy dish. You could also serve this salmon on a salad or toss it with pasta.

    Get the recipe.

  • 3

    Herbed Salmon Burgers

    Salmon Burgers with vegetable rice

    Canned sockeye salmon is tossed with oats, herbs, a spoon of mayo, and low-sodium teriyaki sauce to make moist and tasty burgers. Serve them on whole grain rolls for an easy mid-week meal.

    Get the recipe.

  • 4

    Roasted Salmon, Watercress and Lentil Salad

    This delicious salad is packed with protein and omega-3 fatty acids. You can make the lentils and zesty, pesto-style dressing ahead of time—but make sure to serve the salmon warm.

    Get the recipe.

  • 5

    Barbecued Salmon with White Bean Salad

    grilled salmon

    Common pantry staples make an instant homemade barbecue sauce, and this salmon and bean salad recipe is easily prepared in a flash.

    Get the recipe.

  • 6

    Salmon Steaks with Salsa Verde

    grilled salmon with lettuce and mash potatoes

    Fish steaks need the skin and center bone to help hold them together when they cook. You can remove both before serving with the sauce. This dish goes well with a side of spiced brown rice.

    Get the recipe.

  • 7

    Poached Salmon with Green Mayonnaise

    grilled salmon and lemon

    The classic accompaniment to poached salmon sounds better in French: mayonnaise verte. Fresh spinach and herbs lend the sauce its color. This would make a great dish served at a festive brunch.

    Get the recipe.

  • 8

    Salmon, Snow Pea & Potato Salad

    large salmon fillet

    The potatoes, peas, and corn are tossed with a creamy, citrusy dressing. Then the salmon is gently folded in, and the whole delicious mixture is served on a bed of fresh greens.

    Get the recipe.

View as List 6 Healthy Cake Recipes

  • slice of layered white cake

    The biggest challenge in creating a healthier cake recipe is to reduce the fat without sacrificing moistness or tenderness. We’ve devised several strategies to accomplish that. Some of our recipes use buttermilk, which, despite its name, contains no butter and gives cakes a tender crumb. Yogurt, used in our Pumpkin Cheesecake, has the same effect. Shredded vegetables can provide moisture and add a fair amount of sweetness. Prune butter, make from thick, puréed dried prunes, is a good fat replacement and adds moisture to dense cakes like brownies. And when only a little real fat will do, we replace butter whenever possible with heart-healthy olive oil.

  • 1

    Nutty Carrot Cake with Cream Cheese Frosting

    pecan nut carrot cake with cream cheese icing on a wooden board next to raw carrot

    This one-layer cake with a light cream cheese frosting is perfect for decorating, and it freezes well if you want to make it ahead of time. (Freeze it unfrosted, then frost and decorate it just before serving.) Three cups of shredded carrots make it a good source of beta-carotene, while chopped pistachios contribute selenium, an essential mineral.

    Get the recipe.

  • 2

    Lemon Poppyseed Cake

    poppyseed cake

    Buttermilk gives an especially tender texture to this cake, a low-fat update of a classic recipe. The recipe yields 16 slices, making it a good choice if you’re feeding a crowd or contributing a dessert to a party. 

    Get the recipe.

  • 3

    Pumpkin Cheesecake in a Ginger Crust

    pumpkin cheesecake pie

    A good source of beta carotene and B vitamins, this healthier spin on cheesecake combines reduced-fat and fat-free cream cheese with plain yogurt, pumpkin puree, spices, and a drop of rum for a much lower-fat but still decadent dessert. A bonus: Simple ingredient substitutions (which we’ve included with the recipe) allow you to switch the crust to vanilla-walnut or lemon with ease.

    Get the recipe.

  • 4

    Chocolate Cheesecake

    Chocolate Cheesecake

    Tofu in a cheesecake? You’ll be surprised at how rich-tasting soybean curd can be when it’s combined with low-fat cottage cheese in this easy recipe. We use silken tofu, which has the smoothest texture, but you could also use regular tofu. The delicious crust comes by way of chocolate wafer cookies.

    Get the recipe.

  • 5

    Mexican Chocolate Angel Food Cake

    chocolate cake slice, on a plate

    There’s a scant 2 grams of total fat per slice of this light but flavorful cake, which gets its name from a combination of chocolate and spices common in Mexican cooking. Angel food cakes need to cool upside down so that the cake—which is leavened by beaten egg whites—doesn’t collapse.

    Get the recipe.

  • 6

    Chocolate Bundt Cake with Chocolate Glaze

    chocolate bundt cake with chocolate glaze

    Beets (yes, beets!) are the secret weapon in this recipe, adding not only fiber and the B vitamin folate but also moistness, a rich dark color, and a hint of sweetness. Start this one early if you plan to serve it right away, since it needs to bake for 1 hour and 5 minutes and must cool completely before you glaze it.

    Get the recipe.

View as List 7 Healthy Beef Dishes

  • Raw meat with fresh vegetables and rosemary

    Beef is an excellent source of protein and the amino acids that are essential for building muscle and bone. It is also a great source of B vitamins and iron. There are several tasty cuts of lean beef, which have substantially less of the saturated fat normally associated with red meat. You can also increase the healthfulness factor by sticking to the grass-fed varieties of beef that are increasingly available in grocery stores. Here, seven delicious recipes from simple steaks to salads and stews.

  • 1

    Simple Broiled Flank Steak

    Beef fillet

    The sweet-tart glaze of currant jelly and lemon is all you need for a very flavorful, superfast steak. Cook the steak under the broiler quickly and make sure to slice it against the grain.

    Get the recipe.

  • 2

    West African-Style Beef Stew

    Portion of traditional Beef stew

    Peanut butter and sweet potatoes helped us name this stew—the nuts add deep richness in flavor and the potatoes thicken the broth. Garlicky and with a little kick of spicy pepper, this is a very satisfying cold-weather dish.

    Get the recipe.

  • 3

    Beef Braciole

    beef steaks served with broccoli

    Stuffed meat rolls are called involtini in Italian. Here, meat is wrapped around broccoli and parmesan and then braised. If you can’t find the braciole cut, you can make your own by pounding slices of top round slightly with a small heavy skillet.

    Get the recipe.

  • 4

    Ginger-Grilled Sirloin Salad with Watercress

    watercress and red pepper salad

    This salad is colorful and packed with nutrients. The steak is marinated in Asian-influenced flavors and should be sliced as thinly as possible.

    Get the recipe.

  • 5

    Thai-Style Beef and Noodle Salad

    Thai beef salad with peppers and noodles

    This Thai-restaurant staple has the sour-salty-sweet-spicy flavor combinations native to that cuisine.

    Get the recipe.

  • 6

    Beer-Braised Beef Stew

    Traditional french beef goulash

    A superfast and super-satisfying beef stew, this calls for leaner beef than is typically used and is ready in about an hour.

    Get the recipe.

  • 7

    Smart Beef Meatloaf

    meat loaf with mashed potatoes and green beans

    Two key tips make this meatloaf “smart”: stretch the ground beef with turkey and add sautéed mushrooms and bulgur to “beef” up the texture. The result is moist, healthful, and delicious.

    Get the recipe.

porcelain bowl of rice
Wellness Tip

Rice Intake and Cardiovascular Disease

by Berkeley Wellness  

porcelain bowl of rice

A Harvard study of 200,000 health professionals has found no link between rice consumption and cardiovascular disease. Concerns about rice had arisen because it often contains arsenic and because it has a high glycemic index, which affects blood sugar.

pouring red wine
Wellness Tip

Pouring Wine? Use the 'Half-Glass Rule'

by Berkeley Wellness  

pouring red wine

People tend to underestimate how much alcohol they pour and thus exceed standard serving sizes. One way to avoid this problem—and pour an appropriate serving size—is to fill wine glasses only halfway, a new study has demonstrated.

woman in pink bra, doing breast cancer self examination
Ask the Experts

Is Carob a Good Chocolate Substitute?

by Berkeley Wellness  

carob bar pieces on a round plate

Because it tastes something like chocolate, carob is sometimes used as a chocolate substitute in baking, beverages, and candy bars. Here's how the two stack up against each other nutritionally.

woman performing self breast examination

Re-examining the Breast Self-Exam

by Berkeley Wellness  

woman performing self breast examination

For the past 50 years, women have been encouraged to perform a monthly breast self-exam—and may feel remiss if they don’t do it faithfully. But evidence that this ritual helps in early breast cancer detection and actually saves lives is slim to nil.

close up on crushed marijuana leaves
Wellness Tip

Medical Marijuana May Curb Painkiller Deaths

by Berkeley Wellness  

close up on crushed marijuana leaves

An unexpected potential benefit of medical marijuana laws: fewer overdose deaths from prescription painkillers like oxycodone and hydrocodone (such as OxyContin, Vicodin, and Percocet), a new study has found.

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