Chef, registered dietician, nutritionist, New York Times best-selling author, and James Beard award-winner Ellie Krieger helps real people get the most out of life by cooking in the “sweet spot,” where delicious and healthy meet.
Busy Mom Seeks.....Help
Ellie takes Beth - a mom, a full-time labor and delivery nurse, and a grad student -- under her wing. Ellie helps Beth rein in her take-out habit with three easy make-ahead recipes that stock her fridge with a week of tasty meals. Recipes: Blueberry-chia overnight oats; Turkey-stuffed pizza pockets; Cajun shrimp in foil. 3 Ingredient Recipe: Red wine salad dressing.
Say Yes to Chocolate
The key to having chocolate in your life in a manageable way is to go for quality over quantity. In this episode, Ellie visits the Chocolate Expo and demonstrates how to incorporate the joys of chocolate into everyday menus, clarifying how to take advantage of its health benefits. Recipes: Fig & ginger truffles; Double-chocolate waffles a la mode; Mocha java smoothie. 3 Ingredient Recipe: Basic hot chocolate with mix-ins: vanilla extract, ginger, mint extract, chili, cinnamon, chocolate shavings.
Inez's extreme approach to carbs has left her not only feeling tired, but stressed from making separate meals for herself and her family. Ellie helps Inez bring balance to her home, by dispelling misinformation about carbs and sharing healthy recipes she can enjoy with her family. Recipes: Whole grain penne with chicken, Mushrooms and spinach, basil pesto with spaghetti squash, 3 Ingredient Recipe: Quinoa pilaf.
We all love cheese - who doesn't? But there can be too much of a good thing. Ellie answers an SOS from a home where cheese has completely taken over the menu. Ellie, a self-proclaimed cheesehead herself, shows how to keep from going overboard with cheese and instead utilize its best assets - its great flavor and health benefits. Recipes: Skillet mac and cheese; Parmesan-crusted chicken breast ; Pan-steamed broccoli with lemon, garlic and parsley.
No Brainer Breakfasts
Ellie tackles the challenge we all face every day--what's for breakfast, especially in a busy household when everyone is out the door like a pool ball break. She helps out Mary, a mom and an elite athlete and coach, who literally hits the ground running each morning. Recipes: Make-ahead mini frittatas with leeks and asparagus; Morning glory baked oatmeal; Peanut butter and grapes wrap; Avocado toast with egg.
Office Food Overhaul
Ellie visits a busy office where stress has led to junk food snacking and fast-food lunching. Armed with photos of sugary office treats submitted by one office employee to solicit her help, Ellie shares tasty alternatives to fight back. Recipes: Herbed farro salad with chicken, walnuts, feta and spinach; Asian chicken wrap; Buffalo chicken salad.
The Goods On Gluten-Free
There's a gluten-free explosion days, but how much of it is real and how much of it is hype? Ellie demystifies the gluten issue once and for all with the help of her stepbrother and yoga instructor David Wilder, who has celiac disease. In this episode, Ellie also underscores just how many foods are naturally gluten-free, with recipes that will satisfy everyone. Recipes: Multigrain pancakes; Steak au poivre salad; Roasted salmon and fennel with lemon and thyme. 3 Ingredient Recipe: Greek yogurt with warm walnuts and honey.
Sweet Tooth Satisfiers
Does sugar have you in its thrall? Ellie helps one family tackle their sugar quandary so they can continue to do the baking they love in a healthier way without sacrificing flavor. Recipes: Crispy French toast fingers with blueberry maple sauce; Banana bread with chocolate drizzle; Coconut date balls. 3 Ingredient Recipe: Cherry chocolate haystacks.
Dueling Schedules Dinner Challenge
It can be a challenge to put dinner together in a working household. And then what happens when you're working opposite shifts? Ellie helps a frazzled couple trying to get healthy weeknight dinners on the table when conflicting schedules and priorities intervene. Recipes: Shrimp with spinach, garlic and smoked paprika; Peach chicken with crispy bread crumbs. 3-Ingredient Recipe: Two-minute mango-coconut sorbet.
Herbivore VS Carnivore
He's a meat eater. She's a vegetarian. Their kitchen has become a battleground. Can this marriage be saved? It's Ellie to the rescue with flexible recipes that will bring them together. Recipes: Warm Spinach Salad w grilled sirloin; Panzanella with White Beans with chicken sausage; Forbidden Rice Bowl; Grilled veggies & lamb kabobs served with 3 Ingredient Recipe - Tahini Sauce.
Ellie helps out a couple contending with the challenges of cooking in a tiny apartment kitchen. Ellie proves that with just a few key pans and gadgets, and some smart recipes, anyone can produce fantastic meals in even the most cramped quarters. Recipes: Herbed salmon and orzo casserole with feta; Beef and many vegetable stew; Lemon garlic turkey breast with roasted rosemary potatoes and Brussels sprouts.
It's My Party
Ellie prepares an ensemble of make-ahead dishes that are designed so that both party-giver and partygoers can equally enjoy the festivities. All these dishes can be cooked and frozen ahead of time and then simply reheated at party time. Go ahead: enjoy your own party. Recipes: Asian shrimp cakes served with 3 Ingredient Recipe: avocado-wasabi sauce; Chicken phyllo pies; Broccoli and sun-dried tomato flatbread; Chipotle black bean dip.
Spring Break with No Regrets
Ellie shows us how to transform a vacation from an unhealthy free-for-all into an opportunity to find new flavors you can use to bring your good times home. Recipes: Caribbean chickpea curry wraps, Jerk pork loin with mango cucumber salsa, Grilled pineapple with coconut whip.
Want to turn a veggie loather into a veggie lover? Ellie reveals some tantalizingly simple ways to reform veggie haters, in the kitchen and beyond. Recipe: Broccoli pesto pizza - Sloppy Joes - Raw Brussel slaw.
You are what you eat and it shows. Ellie helps you feel and look your best with tasty dishes that nourish your skin. Recipe: Snap pea, tomato and watermelon salad with feta - Green tea-poached salmon with Asian slaw - 3-Ingredient curry yogurt dip - Chai-spiced fruit compote.
Satisfying + Complete, with Or Without Meat
If you're cutting back on meat you may wonder what to eat more of. Ellie shows how easy (and tasty) it is to incorporate other protein-rich elements into your snacks and meals. Recipe: - Steak fajitas - Broccoli and cheddar soup - Asian noodle bowl with peanut dressing - 3- Ingredient crispy spiced chickpeas.
Big Flavor, Less Salt
Ellie helps you get the bold taste you crave from your favorite foods while keeping salt in check in your kitchen. Recipe: Tri-color salad pizza - Family favorite minestrone soup - 3-Ingredient coriander-crusted turkey breast with sweet and spicy roasted root vegetables.
Raw Vs. Cooked
Raw foods are hot now. But cooked foods have unique benefits too. Let Ellie suss out the facts from the hype for you. Recipe: - Go-to gazpacho - 3-Ingredient tomato sauce - Wok-charred lettuce and spinach noodle stir-fry with shrimp - Zucchini carpaccio salad.
Ellie hits refresh on the typical brunch menu with some creative, make-ahead crowd-pleasers that break the mold. Recipe: - Eggs Florentine in tomato cups - Breakfast strada primavera - 3-Ingredient Brussel sprout hash with egg - Pumpkin cranberry waffles.
Americans get more than 25% of calories from snacks. Ellie shows how to make them count with some great ways to satisfy the cravings we get around the clock. Recipe: - Nutty oatmeal bars - Spring cottage peas with basil - Hummus with cumin-roasted carrots - 3-Ingredient chocolate grape banana skewers.
How to Fish
Are you floundering when it comes to adding fish to your menu? Ellie is your fishing guide as she demystifies the choosing, prepping, and cooking of fish. Recipe: - Tilapia Milanese - 3-Ingredient seasoned breadcrumbs - Salmon wrapped in greens with walnut-yogurt-dill sauce - Easy bouillabaisse.
Tired of snoring through your salad? Shake up the same-old same-old with some recipes that awaken all the senses. Recipe: Spinach salad with roasted squash, roasted grapes and pumpkin seeds - Green salad with chicken and buttermilk dressing - Cauliflower tabbouleh - 3-Ingredient pickled red onions
One Basket, One Week, Zero Waste
How to buy a week's worth of vegetables, bring out their best, and end up with no waste. Ellie shops a mix of tender and heartier vegetables, showing how to store and prep them as the week progresses. Recipe: - 3- Ingredient grilled corn with lime and basil - Tender green salad with strawberries, cucumber and basil - Cod with kale and chorizo in broth - Savory carrot-cashew soup.
Intrigued by all those exotic grains that have popped up on your grocer's shelves, but don't know where to start? Ellie gets granular with grains, including many that offer refreshing alternatives to people with allergies. Recipe: - Breakfast grain bowl with quinoa, steel cut oats and chia - Sorghum salad with cucumber, cilantro and cumin - 3-Ingredient popcorn with parsley and parmesan - Chickpea and farro stew.
Desserts with Benefits
On the menu, desserts with a one-two punch-- they satisfy your sweet tooth and deliver significant health benefits at the same time. Recipe: Honey yogurt tart with graham cracker crust - Blackberry sage ice pops - 3-Ingredient chocolate almond bark with cherries - Pear brown Betty
Keeping It Real
Ellie demonstrates how to create great flavor and color with whole ingredients when you're cooking at home... and how to identify added colors, flavors and preservatives in prepared foods. Recipe: - Grilled chicken with cherry bourbon BBQ sauce - Yogurt ranch with kaleidoscope crudite - 3-Ingredient maple vinaigrette - Vanilla cupcakes with pink cream cheese frosting.