April 21, 2018
man hefting dumbbell
Wellness Tip

Exercise Cuts Depression Risk

by Berkeley Wellness  

man hefting dumbbell

The more active you are, the less likely you are to experience depression, according to a British analysis that followed 11,135 people for 25 years—the latest in a stream of studies to find a protective effective of exercise against depression.

whole white flour with wooden scoop
Ask the Experts

What is Whole White Wheat Flour?

by Berkeley Wellness  

whole white wheat flour with wooden scoop

Whole white wheat sounds like an oxymoron, but it's a real whole grain. Our experts explain this less common type of wheat and how it differs from refined wheat (which is also white).

Vegetables: The Power of Purée

Vegetables: The Power of Purée

by Berkeley Wellness  

Baby eating pureed carrots

Adding tiny amounts of vegetable purée to babies' milk and then baby rice cereal makes them more willing to eat vegetables later, new research suggests.

man resting with head down

Exercise: Mindset Matters

by Berkeley Wellness  

man resting with head down

Many people avoid exercise not because they're physically unable to do it, but because of negative thoughts or feelings about physical activity. Learn what factors affect your exercise mindset and how to change negative attitudes into positive ones.

Kamasutra for Back Pain

Kamasutra for Back Pain

by Berkeley Wellness  

Indian lovers in tantric position

If you have low back pain, your sex position can make it or break it, so to speak. Now a study in men has determined exactly which of five common sexual positions are likely to exacerbate back pain—and which will spare the spine.

Shrimps with lemon and spicy sauce
Recipe

Grilled Shrimp Cocktail

by Berkeley Wellness  

Shrimps with lemon and spicy sauce

Grilled or broiled, this spicy shrimp cocktail is sure to heat up the dinner table. For a different take, try with fennel.

Raw split pea on wooden spoon
Recipe

Split Pea Salsa

by Berkeley Wellness  

Raw split pea on wooden spoon

Most people think of salsa as a spicy chopped tomato condiment, but salsa merely means sauce. Here we use folate- and fiber-rich split peas to make a salsa with Mexican spices.

crispy italian bruschetta with basil, garlic and tomato
Recipe

Bruschetta

by Berkeley Wellness  

crispy italian bruschetta with basil, garlic and tomato

From the Italian verb bruscare, meaning “to roast over coals,” a bruschetta is toasted bread rubbed with garlic and topped with a variety of things, most commonly a chopped tomato and basil concoction. But the variations are infinite.

View as List 9 Healthy Appetizers

  •  mini bite size sandwich appetizers

    On one end of the appetizer spectrum is gooey baked Brie, in which high-fat cheese is gilded with an extremely high-fat puff-pastry crust. On the other end are celery sticks. Luckily there are plenty of healthful, nutrient-dense options in between. Here, 9 delicious recipes.

  • 1

    Healthy Guacamole

    Guacamole with chips on a red table

    Substitute peas for some of the avocado to this classic dip—they add sweetness, as well as folate and fiber. You can serve chips or vegetables for scooping.

    Get the recipe.

  • 2

    Roasted Eggplant-Walnut Dip

    eggplant dip on italian bread appetizer

    You can discard the eggplant skin, as this recipe calls for, or puree some in to add color and extra nutrients. Serve this with pita triangles or vegetables, or atop whole-wheat toast rounds.

    Get the recipe.

  • 3

    Yogurt Cheese Spread

    yogurt cheese spread

    This isn’t actually cheese, but yogurt that’s been thickened. This spread can be sweet or savory, depending on what you add to it—the options are almost limitless.

    Get the recipe.

  • 4

    Spicy Red Lentil Dip

    red lentil dip in white bowl

    Red lentils cook very quickly, which means that once they are done they are almost a purée. You can use carrot juice or tomato juice, depending on how sweet you want the dip to be.

    Get the recipe.

  • 5

    Hummus

    Hummus

    This traditional dip is usually made with tahini, which is very high in fat. This creamy and flavorful recipe calls for more healthful dark sesame oil and fat-free yogurt.

    Get the recipe.

  • 6

    Bruschetta

    crispy italian bruschetta with basil, garlic and tomato

    Bruschetta is toasted bread topped with anything that you find delicious. The variations are infinite—from tomato with basil to yogurt with stewed fruit.

    Get the recipe.

  • 7

    Split Pea Salsa

    Raw split pea on wooden spoon

    The word salsa means sauce, so you can make it out of many things. Here, fiber-rich split peas with Mexican spices makes for a fun and zesty starter.

    Get the recipe.

  • 8

    Shiitake & Cheese Quesadillas

    quesadillas with salsa on a wooden plate

    The Manchego cheese is the perfect companion for earthy mushrooms and corn. This dish is a good source of calcium, selenium, and vitamin D.

    Get the recipe.

  • 9

    Grilled Shrimp Cocktail

    Shrimps with lemon and spicy sauce

    The homemade cocktail sauce gets its heat from chipotle and cayenne peppers—and is a great source of lycopene. In winter months, you can easily broil the shrimp indoors. They're also delicious served on a salad for a light lunch or dinner dish.

    Get the recipe.

Freshly baked peach cobbler
Recipe

Buttermilk Biscuit-Topped Apple Cobbler

by Berkeley Wellness  

Freshly baked peach cobbler

The biscuit topping in this apple cobbler recipe is made with a combination of butter and olive oil—so you get lots of rich flavor, but with less saturated fat than in traditional biscuit toppings (which are often made with all butter).

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