This dish makes a beautiful centerpiece, with its top layer of bright, orange sweet potatoes. The filling of chickpeas and vegetables gives the pie a nice “bite,” making this recipe a top contender for any holiday gathering. Ingredients (Serves 8) 1/2 lb. chickpeas, dried 2 bay leaves (or, substitute 2 14.5oz cans of low-sodium chickpeas, […] Continue reading
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Take Action: How to Reduce Your Sodium Intake
Start Early High blood pressure can start developing in childhood, and becoming conditioned to high-salt tastes early in life can make it more difficult to cut back later. Childhood is an important time to focus on preventing the development of high blood pressure, but cutting back on salt and sodium can have a significant impact […] Continue reading
Salt and Sodium
Salt, also known as sodium chloride, is about 40% sodium and 60% chloride. It flavors food and is used as a binder and stabilizer. It is also a food preservative, as bacteria can’t thrive in the presence of a high amount of salt. The human body requires a small amount of sodium to conduct nerve […] Continue reading
Food Service Resources
Guidelines, recipes, and other resources for creating and promoting healthy, delicious foods in schools and at work sites. Food Service Recipes These food service quantity recipes are from Sebastian’s Café, the cafeteria at the Harvard T.H. Chan School of Public Health. They reflect the Department of Nutrition’s science-based, trustworthy guidance on healthy eating, and adhere to the following […] Continue reading
Rich Vegetable Stock
If you buy vegetable stock, you’ll likely get a product with a lot of sodium but not a lot of flavor. By making your own stock, you can control the amount of sodium and create an incredibly flavorful base for soups, stews, risottos, and other dishes that call for stock as the primary cooking liquid. Continue reading
Recipes
Healthy eating is as delicious as it is nutritious—a feast for the senses as well as good for the body. The Healthy Eating Plate is an excellent guide for creating healthy, balanced meals, and cooking is a great way to experiment with new flavors. Below we offer tips for stocking a healthy kitchen, as well […] Continue reading
Healthy Eating Plate
Use the Healthy Eating Plate as a guide for creating healthy, balanced meals—whether served at the table or packed in a lunch box. Click on each section of the interactive image below to learn more. Looking for a printable copy? Download one here, and hang it on your refrigerator to serve as a daily reminder […] Continue reading
Fiber
Fiber is a type of carbohydrate that the body can’t digest. Though most carbohydrates are broken down into sugar molecules called glucose, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested. Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check. […] Continue reading
Vegetables and Fruits
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and […] Continue reading
Ask the Expert: Healthy Fats
The Experts: Dr. Walter Willett and Amy Myrdal Miller We asked Dr. Walter Willett of Harvard School of Public Health and Amy Myrdal Miller, M.S., R.D. of The Culinary Institute of America to explain why it’s time to end the “low fat is best” myth—and to provide ideas for how to use healthy fats in […] Continue reading