Shanthi Appelo, MS, RD

While turkey, stuffing and mashed potatoes are often the stars of the table, Friendsgiving is a great opportunity to make twists on family favorites and share cultural dishes. Consider featuring dishes that offer a modern twist on classic sides.

Crispy rice salads are trending all over social media. This one is a fall-inspired take with nutrient-dense kale, sweet-tart cranberries and a thyme vinaigrette.

Dips and spreads often lean on heavy cream cheese or mayo-based ingredients. This whipped feta provides a creamy, tangy alternative with more health value.

Green beans are a classic vegetable side, but the fresh, sauteed versions often get overshadowed by heavier, richer dishes. This simple yet elevated recipe takes the humble green bean to the next level.

As the leaves turn and the air becomes crisp, many Americans find comfort in seasonal beverages. While these drinks can be a treat, they often come with excess ingredients that can negatively affect your health if consumed frequently.

A chai latte is a spiced beverage that combines warm, creamy milk with a robust blend of black tea and aromatic spices that provides a balance of sweetness and warmth. Simply steep tea bags in oat milk heated in a pot and add spices.

This cozy fall drink features the creamy, nutty and earthy flavor of pistachio. The pistachio syrup is incorporated with the espresso shot, to allow the flavors to melt together. By adding the pistachio syrup to the espresso rather than the milk, it helps prevent the milk from burning and provides a smoother taste.

Whether going door-to-door or attending a party, candy is synonymous with Halloween. Between the sweets, it can be a good idea to add in nutrient-dense recipes and talk to children about healthy behaviors around candy.

This layered taco dip is bound to be a Halloween party crowd-pleaser from flavor to presentation. The dip is made up of protein-rich lean turkey, seared with vegetables and taco seasoning for a fragrant base.

Making these spooky treats is a great crafty family activity with a delicious aftermath. Naturally sweet Honeycrisp apple slices are lightly dipped in a dark chocolate, then drizzled with white chocolate to form a festive webbed pattern.

These ghostly bites feature classic Italian fresh flavors of tomato, oregano, basil and mozzarella cheese.

Eating a healthy and well-rounded diet can improve mental health and make mental health obstacles easier to deal with. On the other hand, a poor diet can be a catalyst for poor mental health and can make it more difficult to manage mental health struggles.

Malnutrition is often associated with being severely underweight. However, anyone whose body is deprived of the nutrients it needs to maintain healthy tissues and organ function is malnourished.

Diet culture has made many reluctant to consume pasta. However, a 2020 study found that in general, pasta eaters had better diet quality compared to those who avoided it.

This pasta sauce is a twist on the classic pesto, adding sundried tomatoes for a flavor punch. Olive oil provides a healthy source of fat compared to many pasta sauces, while the sundried tomatoes, basil and nuts add a generous amount of fiber to the dish to support a healthy gut.

A healthy breakfast doesn’t have to be complicated or time-consuming, but a little planning and preparation can go a long way.

With only about 50 calories per cup, pumpkin is a great low-calorie addition to add nutrients to a variety of breakfast dishes. Here are three recipes featuring pumpkin to start your morning.

This healthier no-bake breakfast rendition of a cheesecake blends fall flavors of pumpkin puree, maple syrup and pumpkin pie spice with yogurt and light cream cheese.

This fall spiced smoothie bowl is a delicious way to start the morning. The combination of pumpkin and banana provides fiber and natural sweetness, while the toppings add healthy fats and crunch.

These fall flavored pumpkin pancakes pack a protein punch thanks to cottage cheese, milk and eggs, making them perfect for a filling breakfast.

There are more than 30 million cases of illness cause by food contamination annually in the U.S., according to the Centers for Disease Control and Prevention (CDC). Many of these cases are preventable with proper cooking, handling and storing practices. Learning proper food preparation practices and getting rid of unhealthy habits in the kitchen can prevent food poisoning and safety issues.

Healthy childhood eating habits help shape a child’s body image perception, relationship with food and chronic disease risk later in life.

Apples are Michigan’s largest fruit crop, producing more than 900 million pounds per year. An apple, high in fiber and polyphenols, may keep the doctor away. Research has associated nutrients in apples with lower risks of obesity, heart disease and Type 2 diabetes.

This salad in a jar recipe showcases fall flavors from Honeycrisp apples and pumpkin seeds. The layered nature of the salad ensures freshness and makes it perfect for meal prep. Enjoy this seasonal salad as a nutritious lunch on-the-go or a light, easy dinner.

This recipe reimagines indulgent caramel apples as a lighter, more wholesome option. Apple slices are lightly dipped in a dark chocolate, then drizzled with a light coat of caramel and topped with walnuts. These skewered treats offer the classic caramel apple flavor with fewer calories and less sugar.

In this twist on a familiar favorite, Honeycrisp apples and celery add sweetness and crunch to a sweet and spicy tuna melt. Whole wheat bread provides a hearty and fiber-rich base for melty Swiss cheese, juicy Campari tomatoes and crisp iceberg lettuce.

Labor Day is the unofficial last day of summer and a chance to enjoy outdoor grilling before the cool temperatures set in. This Labor Day, elevate your menu with these vibrant and nutrient-dense recipes featuring seasonal produce like corn and jalapeños.

This recipe combines the sweetness of ripe pineapple with the zesty kick of jalapeño. The pineapple juice adds natural sweetness, and its enzymes help tenderize the chicken. To make this a full meal, serve with our grilled corn and avocado pasta salad.

This dish combines the smoky sweetness of grilled corn with creamy avocado and pasta for a satisfying side. Tossed in creamy and zesty cilantro lime dressing, this salad offers a balance of textures and flavors. Corn packs in a healthy dose of fiber that helps boost satiety while avocado delivers heart-healthy fats.

This healthier twist on a classic dip is rich in protein and lower in saturated fat compared to traditional recipes. The cottage cheese boosts the protein content and adds a creamy texture without the need for excess cream or cheese. Spinach, artichokes and chestnuts contribute to a variety of textures in each bite and bring essential vitamins and minerals to the mix.

As the back-to-school season approaches, parents and guardians are tasked with the job of packing nutritious lunches for their children. Students who consume a balanced lunch perform better academically and have more energy throughout the day.

August is Kids Eat Right Month, and it appropriately falls during a time when kids across the country are packing their backpacks and lunch bags. This month brings attention to the importance of fueling kids with healthy foods and establishing nourishing snacking and mealtime habits ahead of the school year.

Sharing meals is a great way to spend more time with your family and friends. It turns out there are multiple benefits to health and well-being from sharing meals, including improved eating habits, reduces stress and tension, improved self-image in kids, and improved family relationships.

This crispy and fresh salad is served with a flavor-bursting dressing of herbs, lime, chili and more. A key component of the dressing is fish sauce, a staple ingredient in Thai cuisine that bring umami and depth to sauces and dressings.

Raspberries are in-season in August and because their shelf-life is short, it’s best to take advantage of them as soon as they’re picked. Raspberries are the richest fruit source of fiber, serving up 8 grams in just a 1-cup serving.

This breakfast dish could double for dessert with its creamy and sweet essence. Simply let the raspberries take a ride in the blender with some milk, honey and vanilla extract. Then, add chia seeds and let them work their magic transforming the texture into a pudding over just four hours.

These single servings of raspberry crumble serve two and are perfect for those evenings when you want a little something sweet without overdoing it. If making a serving for one person, simply cut the ingredients in half.

These little frozen bites are a perfect, moderately sweet treat to enjoy after a weeknight dinner. The 60% dark chocolate in this recipe allows the chocolate to melt while still offering the antioxidant and fiber benefits of dark chocolate.

Frozen bananas keep excellent in the freezer for up to a year. In this recipe, they act as both ice and a sweetener to make a creamy smoothie.

In 2022, canned vegetable company Libby’s Vegetables held a Great American Picnic survey to find out which plate is most commonly seen at picnics in the U.S. If you’re looking to refresh your picnic basket ideas, try one of these fresh recipes:

Though traditional fried spring rolls in a sweet and sour sauce serve up a delicious treat, these fresh and nutrient-packed Vietnamese spring rolls are perfect for a healthy appetizer or part of a meal.

Watermelon tastes great on a hot day - it’s crunchy and thirst-quenching. These watermelon fries are served with a lime protein-packed yogurt sauce.

This corn salsa is packed in veggies like creamy avocado and colorful Roma tomatoes and bell peppers. Easy to make, this recipe comes together in under 15 minutes.

Grilling meats is a popular summer tradition, often leaving vegetables to take a backseat. However, grilling vegetables is an excellent choice for side dishes as they’re naturally low in calories but rich in vitamins, minerals and fiber.

Fourth of July celebrations are synonymous with outdoor barbecues. If you’re looking to update your recipe collection for the occasion, consider trying one of these fresh, patriotic recipes for entertaining or bringing to a cookout.

The red, white and blue salad provides a fresh and light option, showcasing seasonal produce with the sweetness of blueberries complementing the savory mozzarella and tangy balsamic glaze.

These skewers are packed with protein and feature a creamy, slightly spicy sauce that adds a zesty kick. Lightly marinated and grilled instead of fried, these are lighter than their traditional “bang bang shrimp” counterpart.

While the word “smoothie” is synonymous with “healthy,” many smoothies may be packed in added sugar and other unhealthy ingredients. However, smoothies can be a great vehicle to pack in nutrient-dense ingredients into a snack or meal replacement if made right.

This smoothie contains a chockful of anti-inflammatory ingredients from almond butter, cocoa powder, kale and berries. It’s packed in healthy fats, fiber and goodness.

Nothing says decadent like the combination of banana, peanut butter and chocolate. In this recipe, cocoa powder provides that chocolate flavor without the added fat and sugar. Instead, it adds anti-inflammatory properties and fiber. Powdered peanut butter provides the flavor of peanut butter but at a fraction of the calories and fat.

In this recipe, frozen bananas provide a nice smooth texture and natural sweetness. In addition, the fruit contains potassium which aids in promoting healthy blood pressure. High blood pressure has been shown to put strain on the brain. This smoothie also contains many ingredients promoted on the MIND Diet, specifically designed for brain health and to prevent or delay dementia.

Does it matter if the fish on your plate was pulled fresh from a local lake or flown in from a fish farm?

Combining the strategies of the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet, the MIND diet revolves around healthy combinations of foods that may help reduce inflammation, hypertension and high blood pressure, and protect against cardiovascular and neurological diseases and signs of aging.

While many sushi chefs spend upwards of 10 years studying their craft, it’s possible to make delicious beginner rolls at home. If you’re new to making sushi at home, try one of these easy rolls using approachable seafood and ingredients.

Philadelphia rolls are a staple at the majority of American sushi restaurants. This easy beginner roll is made with smoked salmon and cream cheese, but with some added vegetables for a crunch. Jalapeño adds a little bit of heat, while green onion adds an extra pop of flavor.

This roll features shrimp, creamy avocado and a hint of spice from sriracha. The green onion sprig adds both a nice crunch and pop of flavor.

Strawberry season is here, and it’s a fruitful time for Michiganders. According to Michigan Grown, our state generates $6.6 million from strawberry production, including more than 43,000 tons of fresh strawberries. Strawberries are not just a staple to the local economy, but also to health.

This pudding tastes so decadent it’s surprising it’s made from only nutrient-dense ingredients. The cocoa powder packs in fiber and antioxidants while the chia seeds pack in brain-healthy omega-3 fatty acids and heart-protective fiber. Simply whisk the ingredients together, let sit overnight and let the magic happen.

Loaded in fiber and protein, this recipe is a great breakfast or elevated snack choice. Simply toast bread, add a dollop of cottage cheese and sliced strawberries and top with slivered almonds and a drizzle of balsamic reduction.

Nothing screams summertime more than a fresh salad with strawberries. The sweetness of the berries pairs wonderfully with the savory elements of the salad ingredients and feta cheese.

Memorial Day is the unofficial kickoff to grilling season. It’s the perfect time to gather with loved ones, enjoy the warmer weather and indulge in delicious grilled foods. Try one of these healthy grilled skewer pairings for your Memorial Day celebration.

Making something for mom is special - you don’t have to break the bank to make her feel celebrated. Alongside something crafty, preparing some special dishes for mom is a great way to celebrate her.

These refreshing shrimp bites combine a balance of sweet from the crisp watermelon and spicy from the jalapeño. Simply prepare a sauce, marinate the shrimp and cook for a short time before assembly.

These savory roll-ups are easy to make and are loaded with nutrients. Zucchini slices are grilled until grill marks appear and softened for rolling. They’re then filled with a mixture of ricotta, sundried tomato, fresh basil and lemon

Cinco de Mayo is more than just a day for margaritas and tacos; it commemorates the Mexican army's victory over the French Empire at the Battle of Puebla on May 5, 1862. Despite its historical significance, Cinco de Mayo has evolved into a lively celebration of Mexican heritage and pride.

Traditional tostadas are made up of fried corn tortillas, topped with refried beans and beef and toppings. In this lighter version, flour tortillas are baked with spray oil to achieve a crispy base.

Ceviche means fish or shellfish marinated in citrus and seasoning. The very definition of the dish is “refreshing” and makes it perfect for a hot summer day.

Did you know that more than one-third of families in the U.S. have a dog, and most people consider their dogs as family members? As our furry friends are part of our family, it's essential to take care of their health. Making your own healthy dog treats can be easy and requires only a few simple ingredients.

These no-bake bites are made from healthy and delicious ingredients for your furry friend. The recipe comes together in just 5 minutes and is ready to serve within an hour.

Dogs go crazy over this recipe and it requires no visit to the drive-through. Simply add a few staple household ingredients to a blender, scoop and serve.

The link between stress and nutrition is bi-directional, meaning they both affect each other. Stress can affect our eating habits, especially the chances of unhealthy choices or overeating. Additionally, poor nutrition and diet choices can exacerbate or increase levels of stress.

Grilled cheese sandwiches have long held a cherished spot in the hearts and stomachs of many, not just kids. In fact, according to a 2019 YouGov survey, grilled cheese reigns as the most popular sandwich among Americans.

In this recipe, melty fresh mozzarella alongside your favorite pasta sauce and Italian herbs come together for pizza flavors without the effort. In general, mozzarella is lower in sodium and calories than other cheeses, making it a heart healthier option.

This recipe puts a sense of class into a grilled cheese. The bitterness of the Brie cheese is perfectly accompanied by the fig jam. If you don’t have fig jam, any other type of jam will provide a hint of sweetness to cut the bitterness.

This recipe has that kick of buffalo everyone loves – the tang from the vinegar and the kick of heat from cayenne. Both the avocado and jack cheese adds a creamy component that literally makes this a melt-in-your-mouth meal.

April is Alcohol Awareness Month, which sheds light on the role of alcoholic beverages in our lives. Alcohol is a central component of social gatherings, celebrations and moments of relaxation. As spring arrives, and the opportunities for celebration increase, consider trying one of these refreshing mocktail options.

Ginger and lemon are ideal flavor combinations for a refreshing beverage. In this balanced mocktail, citrus provides a refreshing acid profile, honey balances it with sweetness while the ginger adds a hint of spice.

This refreshing mocktail recipe is citrusy with light hints of woodsy and savory elements from the thyme. The grapefruit’s bitterness mocks the taste of alcohol, while its tartness is balanced with honey.

From morning coffee to snacking on chocolate bars or grabbing an energy drink, caffeine is a big part of people’s daily diet in the United States.

Leftover hardboiled eggs can be used for a range of things like snacks, salads and sandwiches. Check out these sandwich ideas to make the most of the Easter leftovers.

This nutrient-dense sandwich features garlicky pesto and sautéed spinach for a rich base. Tomatoes and mozzarella add additional Italian elements for this filling egg sandwich.

This toast features Scandinavian influence of flavors including rye bread, smoked salmon with lemon, peppery arugula, crisp English cucumber and mustard.

This protein-rich avocado toast features heart-healthy fats from the avocado, protein from the eggs and a host of health benefits from the seasonal sprouts.

During March and April, Michigan experiences a bounty of spring produce including cool-weather crops. Try one of these spring-inspired recipes to make the most of the season’s produce.

This recipe showcases the famous Korean spicy-sweet paste, gochujang, heart-healthy olive oil, a hint of honey and plenty of garlic. The result is a delicious sauce that coats fettuccine noodles.

This vibrant recipe is perfect for spring entertaining. Greek yogurt, which is rich in calcium, vitamin D, probiotics and protein, serves as a creamy base for this dip. Beets add a bright pink color as well as antioxidants.

This is a simple and heart-healthy recipe perfect for family weeknight dinners. The dish features salmon brushed with a mixture of Dijon mustard and honey that sticks the rich breading of panko breadcrumbs and pistachios.

Make spring your healthiest, most sustainable season yet with these easy tips for your home and outdoor areas.

Here are three delicious and easy-to-make non-alcoholic St. Paddy's Day drinks that are perfect for celebrating the holiday.

Incorporating cabbage into your diet can provide numerous health benefits. Here are three healthy cabbage recipes to try.

Feeding and eating disorders are considered mental health disorders and medical illnesses. Understanding the types, signs and symptoms is important, regardless of an individual’s age and gender. 

Skip the line for Paczkis this year, head out to the grocery store, and come home and make these Swedish-style pancakes with a raspberry sauce instead.

Putting together a three-course meal for a special someone on Valentine's Day can feel overwhelming. The good news is it doesn’t have to be complicated. Check out this easy three-course line-up with health-forward dishes.

Chicken parmesan is an Italian-American staple and an ultimate comfort food. If you’re looking for a lighter option to the deep-fried dish, this air fried version skips the heavy fat and crisps up similar to the real deal.

While bruschetta involves simple ingredients and a few simple steps, this appetizer is full of flavor. The bruschetta topping is prepared a traditional Italian way, leaning on the simplicity of the herbs and tomatoes to deliver mouthwatering bites.

Chocolate-covered fruit is a delectable treat that leans on fruit for natural sweetness. To get a perfectly coated strawberry, it’s important to first wash and dry the fruit to allow for a stable surface for the chocolate to adhere to.

Watching a football game makes it easy to mindlessly snack and forget about portions. It’s a good idea to mix in some lighter appetizers for nutrients and balance. Here are three easy appetizers to enjoy during the next big game.

This healthy nacho cheese sauce recipe features a cottage cheese-based cheese sauce that packs in filling protein and gut-healthy probiotics while reducing the overall saturated fat of the dish. Use it for loaded nachos during the big game.

These mozzarella sticks are tossed in flour, covered with beaten egg and then drenched with an Italian herb-seasoned parmesan cheese panko breading. Rather than the traditional deep-frying, these are lightly coated in olive oil then baked until crispy.

These sesame seared green beans are bursting with flavor and have the perfect level of crunch. In this recipe, the green beans are seared first to ensure the other ingredients don’t burn.