Cooking Light Carb-Smart Recipes

At Cooking Light, we believe that carbs are neither bad nor good, and that we need a balance of healthy foods in our diets. Instead of avoiding carbs altogether, we recommend choosing carbs wisely, and this issue helps you do that with ease. The recipes feature a wide variety of minimally processed whole grains, whole fruits, and plenty of fresh vegetables. Over half of the recipes are “low carb,” which we define as 10 grams of carbohydrate or less per serving. If the recipe contains more than 10 grams of carbohydrate, you can be assured that those carbs are coming from vegetables, fruit, dairy, and high-fiber whole grains instead of added sugars, and are providing plenty of fiber, vitamins, and minerals. Explore your options for lower-carb breakfasts (p. 12), easy pack-and-go lunches…

There is a lot of noise out there about what defines healthy eating—some of it rings true, while some of it is hype. For over three decades, Cooking Light has been a trusted source not only of reliable nutrition information but also of delicious ways to put that information into practice in the kitchen. So, what is the Cooking Light approach to healthy eating? ALL FOODS CAN FIT We want people to enjoy a variety of wholesome, nutritious foods that promote health. And while the focus is not specifically on weight loss, it is certainly possible to lose weight while using our recipes and following the healthy eating guidelines we suggest. MORE PLANT-BASED FOODS, LESS MEAT The recipes offer delicious ways to increase fruits and vegetables, whole grains, and lean sources of…

Compared to the sugary treats in the pastry case, the bran muffin always seems like the obvious healthy choice. But most bakery batters are made fluffy with white flour and sweetened with enough sugar to cover four glazed donuts. And the muffins are usually enormous. To build a muffin batter without refined sugar, we look to two naturally sweet elements: dates and ripe bananas. Dates become soft and plump when soaked in fresh orange juice; then we puree them until silky smooth with a little butter, oil, and ripe banana. While it’s a healthy ingredient, wheat bran is actually just one piece of the wheat grain—not technically a whole grain—so we round out the batter with whole-grain pastry flour. Whole grains need a bit more liquid than white flour, so…

When you eat too many refined carbs, your blood sugar spikes and insulin quickly transports that sugar to cells. Then your blood sugar crashes, leaving you hungry again. Refined carbs (think white bread and sugar) are absorbed quickly and force the body to work harder, leaving you tired and hungry more often. Balanced carbs are those that come with added benefits such as fiber, protein, vitamins, and minerals. They are absorbed in slow motion, fill you up faster, and keep you full longer. These simple strategies, including mid-morning and afternoon snacking, can help keep your blood sugar more balanced during the day. BREAKFAST • Choose a whole-grain English muffin topped with a protein-packed nut butter over a plain bagel with fruit jam. • Give up the sweet cereal flakes and choose a cereal…

The microbiome—the host of healthy microorganisms in the gut—plays an important role in health and is unique to each person. Most of us can nurture the healthy bacteria in our gut with some simple everyday habits such as eating a fiber-rich diet with meals built around fresh fruits, veggies, and whole grains, and regularly including probiotic and prebiotic foods. PROBIOTICS These foods contain good-for-you bacteria that help keep your GI system in top shape. Here are 10 great options: FORTIFIED CHOCOLATE Some brands have pumped up the chocolate by adding live, active microorganisms. KEFIR This sippable, smooth yogurt contains over a dozen types of live active cultures and is also lactose free. KIMCHI A Korean staple, kimchi relies on lactic acid fermentation to turn cabbage or other vegetables into a pungent, spicy side dish. KOMBUCHA TEA This vinegar-like beverage gets…

Basic Scrambled Eggs HANDS-ON 5 MIN. TOTAL 5 MIN. Start with this basic recipe, then create other flavor variations by stirring in fresh herbs, veggies, meat, or cheese. 1 Tbsp. unsalted butter2 large eggs¼ tsp. freshly ground black pepper⅛ tsp. kosher salt 1. Melt butter in an 8-inch nonstick skillet over medium-high until the butter is bubbly. 2. While butter melts, break eggs into a small bowl. Use a fork to beat until completely blended and slightly frothy. Stir in pepper and salt. 3. Add egg mixture to pan; start pulling eggs from the sides of the pan into the middle as fluffy curds start to form. Continue pulling eggs from around the pan for about 3 minutes or until all the runny egg is fully set, pull pan from the heat, and slide eggs onto a…