Food & Wine
Fast & Healthy

Fast & Healthy

Fast & Healthy 2018

Smart choices are within reach with this healthful collection. Created with the busy home cook in mind, Fast & Healthy has make-ahead poultry recipes, delicious dishes that showcase grains, vibrant veggie-centric meals, hardworking pasta dishes, recipes with options for stovetop cooking or grilling, and more. Even kids will want to get involved with dinner with our family-friendly recipes. And don't miss our satisfying snacks that will keep you full until the next meal.

United States
Meredith Corporation
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In this issue

3 min.
make that change

New, sometimes conflicting (and oftentimes inconclusive) studies advise what we should eat, how we should move, and how much sleep our bodies require for peak health. But “healthy” is a subjective word that can mean different things for different people. Here are some tips for navigating the big picture in an ever-shifting sea of advice. START HERE DO YOUR RESEARCH The internet and social media are fraught with get-fit-quick schemes, supplements, and unsubstantiated or unsourced writing. If you’re basing your health decisions on secondhand research results, make a note of who funded the original studies. If research was funded by a company that could benefit from a certain outcome, dig a bit deeper. Large-scale, longitudinal studies funded by a third party provide more accurate, objective results. MAKE A PLAN Be selective and take your time…

3 min.
don't stress

STRESS STAT 43% OF AMERICANS SAY THEY OVEREAT OR EAT UNHEALTHY FOODS TO MANAGE STRESS. ADAPTOGENS Adaptogens are buzzy natural supplements popping up in juices, smoothies, and ground powders. Their names—Moon Juice, Sun Potion—are mystical and intriguing, but the alleged health benefits (stress relief, an immune system boost, a healthy digestive system, and more) from these plant-, herb-, and mushroom-base supplements have yet to be proven by reliable research. IMPROVE YOUR MOOD A MAGNESIUM DEFICIENCY CAN LEAD TO ANXIETY (AND INSOMNIA). Eat almonds, sunflower seeds, bananas, spinach, beans, and cashews to hit your recommended daily target (310–320 mg for women; 400–420 mg for men). ZINC PLAYS A PART IN HOW YOUR BRAIN AND BODY RESPOND TO STRESS. Low zinc levels have been linked to irritability, lethargy, and depression. Include chicken, yogurt, oysters, beef, pork, chickpeas, and Swiss cheese…

2 min.
the art of the cleanup

OUR COMBO MEAT ▸ ham HERB ▸ snipped fresh sage VEGGIES ▸ kale, onions, mushrooms CHEESE ▸ Parmesan FRITTATA 1 Whisk together 8 eggs, ½ cup each milk and chopped or crumbled cooked meat, 2 Tbsp. snipped fresh herb, ¼ tsp. salt, and ⅛ tsp. black pepper. 2 In a broiler-safe skillet sauté 2 cups chopped veggies in 2 Tbsp. oil. 3 Pour egg mixture over veggie mixture. Cook over medium heat. As mixture sets, run a spatula around edges of skillet, lifting egg mixture so uncooked portion flows underneath. Continue cooking and lifting until mixture is almost set (surface will be moist). 4 Sprinkle with ¼ cup (1 oz.) cheese. 5 Place skillet under broiler 4 to 5 inches from heat. Broil 1 to 2 minutes or just until top is set. OUR COMBO GRAINS ▸ farro, wheat berries MEAT ▸ roasted…

6 min.
high protein breakfast

OVERNIGHT OATS HANDS-ON TIME 10 minutes CHILL 6 hours 2 cups regular rolled oats2 cups low-fat milk or unsweetened nondairy milk, or one 13.66-oz. can unsweetened light coconut milk2 Tbsp. ground flaxseeds (optional)4 tsp. honey, maple syrup, oragave syrup1 tsp. vanilla½ cup desired-flavor yogurt Toppers, such as fruit, toasted nuts, and/or unsweetened large coconut flakes 1. In a medium bowl combine oats, milk, flaxseeds (if desired), honey, vanilla, and yogurt. Divide mixture among four half-pint jars. 2. Cover and chill at least 6 hours or overnight. Serve with toppers. Makes 4 servings (⅔ cup each). PER SERVING 248 cal., 4 g fat (2 g sat. fat), 8 mg chol., 78 mg sodium, 42 g carb., 4 g fiber, 15 g sugars, 11 g pro. CHOCOLATE-PEANUT BUTTER BANANA Prepare as directed, except stir 2 Tbsp. each unsweetened cocoa powder and…

3 min.
on tap

COFFEE BASICS ROAST The longer the beans are roasted, the darker they get. Choose light beans for lighter flavor and darker beans for a stronger, bolder flavor. GRIND Once ground, coffee loses its freshness relatively quickly. Store ground coffee in a cool, dark place up to 3 months. Or purchase whole beans and grind them fresh each time you make coffee. Follow manufacturer’s guidelines for your coffeemaker for fine or coarse grind. Coffee too coarsely ground can result in a weak flavor; if it’s too finely ground, it can taste bitter and clog the filter. MEASURE For each 6-oz. cup, use ¾ cup fresh, cold water and 1 to 2 Tbsp. ground coffee, depending on how strong you like your coffee. STORAGE Whole beans stay fresh about a week, so buy in small amounts. Store at room temp…

1 min.
tea’d up cocktails

Make a batch of our perfected iced tea and stir it into cocktails, coffee-shop drinks, and mocktails. ICED CHAI TEA LATTE For each serving, combine ¾ cup Iced Tea (recipe, right), ¼ cup milk or nondairy milk, and 2 Tbsp. Chai-Spiced Honey Syrup (recipe, below). Stir to combine. CHAI-SPICED HONEY SYRUP In a small saucepan combine 1½ cups water, ¾ cup honey, ½ tsp. apple pie spice, and ⅛ tsp. each ground cardamom and black pepper. Bring to boiling; reduce heat. Simmer, uncovered, 10 minutes or until lightly syrupy. Let cool. Stir in ¼ tsp. vanilla. Store in the refrigerator up to 1 month. Stir before using. TEA-GIN SPLASH In a pitcher combine 3 cups Iced Tea (recipe, right), ½ to ¾ cup gin, ½ cup lemon juice, and ⅓ cup Simple Syrup (recipe, right).…