Leaving a holiday table without feeling bloated and fearful of the next day’s bathroom scales can be hard. But enjoying the feast without letting it weigh you down is possible. The key is making room for dishes like this festive salad, adapted from Julia Turshen’s “What Goes with What.”  It’s light on the calories and fat yet heavy on the flavors and colors of the season and easy to assemble and take to a potluck. Massage the shredded leaves in a bit of acid and salt first, which improves the texture. Wait until the last minute to toss everything so guests can admire the stunning, colorful display. Serves 4. — Susan Puckett

Pickled red onions:

• 1 red onion, thinly sliced
• 1 clove garlic, thinly sliced
• ½ cup white vinegar
• ½ cup water
• 2 teaspoons sugar
• 1 ½ teaspoons kosher salt

Roasted squash:

• 12 to 16 ounces cubed butternut squash, fresh or frozen 
• 2 tablespoons olive oil
• Kosher salt and freshly ground black pepper

Dressing: 

• 2 tablespoons extra-virgin olive oil
• 2 tablespoons apple cider vinegar
• 2 tablespoons well-stirred tahini
• 2 tablespoons soy sauce

Salad base and add-ins:

• 8 ounces kale (curly or lacinato), tough stems removed
• 8 ounces finely shredded green cabbage
• 2 or 3 tablespoons lemon juice (about ½ lemon)
• Kosher salt and freshly ground pepper 
• 1 cup (4 to 6 ounces) cubed or crumbled feta cheese
• ½ cup roasted salted or unsalted pumpkin (pepito) seeds
• Seeds from 1 pomegranate or ½ cup dried cranberries (optional)

Instructions

1. Prepare the pickled onions: Place the onion and garlic slices, vinegar, water, sugar, and salt in a glass jar and screw the lid on lightly. Shake well to dissolve the salt and sugar. Use immediately or store in the refrigerator for 2 weeks or longer.  
2. Roast the squash: Preheat the oven to 425 degrees. Place the squash on a sheet pan, drizzle with olive oil, sprinkle with about ¼ teaspoon of salt and a few grindings of pepper, and toss well. Roast, stirring occasionally, until the squash is just tender and beginning to brown, 20 to 25 minutes. Remove from the oven. 
3. Make the dressing: While the squash roasts, place the olive oil, vinegar, tahini, and soy sauce in a small bowl and whisk until well blended.
4. Prepare the salad base: Place the kale and cabbage in a large bowl and sprinkle with the lemon juice, about ½ teaspoon of salt, and a few grindings of pepper. Massage everything together by scrunching with your hands — don’t be gentle! — to tenderize the kale and cabbage so they’re easier to eat.
5. Finish the salad: Place the roasted squash on top of the kale and cabbage and scatter about the feta, pumpkin seeds, about ½ cup of pickled onions, and pomegranate seeds or dried cranberries (if using) on top. 
6. To serve: Just before serving, drizzle with about half the dressing. Toss, taste, and drizzle with more of the dressing as needed. Serve immediately.  

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Forget the “classic” recipe that relies on canned beans and high-sodium, canned soups. Here’s a fresh, healthy version of a reliable holiday dish we can all feel good about.

Ingredients

• 1 1/2 pounds fresh green beans, ends trimmed and chopped into 1-inch pieces
• 2 teaspoons olive oil
• 8 ounces white or baby bella mushrooms, diced
• 6 cloves garlic, chopped
• 1 tablespoon thyme, dried or fresh
• 1 1/2 cups 1% milk
• 3/4 cup 2% Greek yogurt
• 3 tablespoons all-purpose flour
• 1/2 cup finely chopped fresh parsley
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 cup French Fried Onions

Directions

1. Preheat oven to 350F and lightly spray a 2-quart baking dish with cooking oil.

2. For crunchy beans, steam over a pot of boiling water until bright green and crisp, about 3 minutes. For more tender beans, blanch in boiling water for 2-3 minutes, drain and immediately submerge in an ice bath.

3. Heat olive oil in a large nonstick skillet over medium-high heat. Add the mushrooms and cook for about 12 minutes, until the liquid has evaporated and they begin to brown. Add the garlic and thyme and cook for an additional 1 minute.

4. Combine mushroom mixture, salt, pepper, and parsley in a food processor and process until smooth, for about 1 minute.

5. Whisk the milk and flour together in a small saucepan until the flour has dissolved. Bring to a simmer over medium heat while whisking constantly until the mixture has thickened to a yogurt consistency, about 8-10 minutes. Remove the pan from the heat. Allow to cool for 5-10 minutes before combining with Greek yogurt and mushroom.

6. Toss green beans in sauce and spoon them into the prepared dish. Sprinkle the top with French-fried onions. Bake uncovered for 15-20 minutes. Serve warm.

Nutritional Information
Makes eight servings, 1 cup each
140 calories, 6g fat, 244mg sodium, 17g carbohydrates, 4g fiber, 7g protein

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Jambalaya is not a dish we typically think of as quick or particularly healthy. Still, it can be both without losing any of its Creole character, as demonstrated by this lightened-up recipe. It’s inspired by one created by Louisiana-born food writer Vallery Lomas and featured in “Easy Weeknight Dinners” curated by New York Times Cooking editor-in-chief Emily Weinstein. It’s hearty enough to warm your belly without weighing you down and ready in under 30 minutes. Serves 4-6. – Susan Puckett

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 medium yellow onion, diced
• 2 pork, chicken, or vegan andouille sausages (6 ounces), diced
• 2 celery stalks, thinly sliced
• 1 green bell pepper, diced
• 4 garlic cloves, minced
• 1 tablespoon tomato paste
• 8 ounces peeled medium shrimp, thawed if frozen (optional)
• 2 cups cooked long-grain white rice
• 1 ½ teaspoons Creole seasoning, plus more, to taste
• Kosher salt and black pepper to taste
• 1 (15-ounce) can diced tomatoes
• Tabasco or other hot sauce, to taste and for serving
• 2 or 3 sliced scallions

Instructions

1. Heat 1 tablespoon of the oil in a large skillet over medium heat. Add the onion and cook, stirring often, until softened, 5 to 7 minutes. Add the sausage and cook until it starts to brown for about 5 minutes. 
2. Add the remaining tablespoon of oil, then add the celery and bell pepper and cook, stirring occasionally, until softened, 5 to 7 minutes. Stir in the garlic and cook until fragrant, about 1 minute.
3. Stir in the tomato paste and cook until very fragrant. 
4. Add shrimp to the pan and cook for a minute or two until they begin to turn pink but aren’t completely cooked through.
5. Reduce the heat to low and add the cooked rice. Sprinkle with 1 ½ teaspoons of the Creole seasoning and stir in the diced tomatoes.  Taste and add more Creole seasoning, if desired, along with salt, pepper, and hot sauce. Cook a few minutes longer until warmed through. 
6. Garnish each serving with a sprinkle of sliced scallions and pass the hot sauce to the table. 

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Cream of broccoli soup is a soothing way to boost your antioxidant intake. But most bowls come loaded with fat and calories as well. This slimmed-down version, lightly adapted from one on Erin Clarke’s wellplated.com website, skips the cream and goes easy on the butter and cheese without forgoing any rich taste. Adding cauliflower to the puree lends a velvety texture, much as potatoes do in other recipes, without the carbs. Carrots and onions further bolster the nutrients while deepening the flavor. This soup can also be made vegan by subbing almond milk and vegan butter for their dairy counterparts and nutritional yeast plus a squeeze of lemon juice for the cheese. Serves 6 to 8.
Ingredients

• 2 tablespoons extra-virgin olive oil
• 2 tablespoons unsalted butter
• 1 medium yellow onion, chopped
• 2 large carrots, peeled and chopped 
• 2 cloves garlic, minced
• Salt and freshly ground black pepper to taste
• ½ teaspoon dried thyme
• ¼ cup all-purpose or gluten-free flour
• 3 cups low-sodium chicken broth
• 1 ½ cups milk (any kind)
• 1 medium head broccoli, chopped into small pieces
• 1 medium head cauliflower, chopped into small pieces
• 1 teaspoon Dijon mustard
• 1 cup shredded sharp or extra-sharp cheddar cheese, plus extra for garnish
• ¼ cup finely grated Parmesan

Instructions

1. Heat the oil and butter in a large pot over medium-low heat until the butter is melted. Add the onion and cook until very brown and tender, 8 to 10 minutes, allowing enough time for the onion to caramelize slowly.
2. Increase the heat to medium, add the carrots, and cook for 3 minutes, stirring occasionally. Stir in the garlic, 1 teaspoon of the salt, a few grindings of pepper, and thyme.
3. Sprinkle the flour over the vegetables and stir to combine. Cook until the flour fully dissolves, about 2 minutes. Slowly stir in the broth. Add the milk, broccoli, and cauliflower and bring to a simmer. Partially cover the pot with a lid and allow it to simmer until the vegetables are tender, about 15 minutes, stirring occasionally.
4. Stir in the mustard. Puree the soup in the pot with an immersion blender until thick and creamy but still with some texture. (You can also puree the soup in batches in a stand blender, being careful not to fill the blender container more than halfway to avoid splattering. Then, return the soup to the pot.)
5. Add the cheddar and Parmesan cheese and stir until thoroughly melted and blended into the soup, 2 to 3 minutes. Taste the soup and add more salt and pepper if you like.
6. Ladle the soup into bowls and garnish with extra cheddar if desired.

Diwali, the Hindu festival of lights, is a five-day annual celebration in late October and early November, with festivities that include prayer, fairs, fireworks, gift-giving, and feasting. Whatever your heritage, it’s a great time to share a feast of Indian-inspired dishes with friends, whether prepared or picked up from a restaurant or market. And whatever the menu, a round of fresh-made lassis, the ubiquitous yogurt-based drink served at every Indian restaurant, would be a welcome treat. Serves 2.

Ingredients

1. 1 cup chopped very ripe fresh mango (or  frozen mango or canned mango pulp) very cold
2. 1 cup plain whole-milk yogurt, very cold
3. ½ cup milk (any kind), very cold, or more, as needed
4. A few dashes of ground cardamom, optional
5. 2 to 4 teaspoons honey or sugar, or to taste
6. Other optional flavorings: saffron, cinnamon, rose water, vanilla
7. Crushed pistachios or almonds for garnish, optional

Instructions

1. Place the mango, yogurt, milk, and a dash of cardamom (if using) in a blender and puree until smooth. Add honey or sugar to taste and blend in. 
2. If it’s too thick, thin with a little more milk. You can also add a dash of other flavorings if you wish. (The lassi may be made up to 24 hours ahead of time and refrigerated.) 
3. Pour into 2 glasses and sprinkle each with a pinch of cardamon and/or saffron threads or nuts if desired.

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Who says we can’t have grownup fun enjoying Halloween treats?

IN MODERATION, that is!

Sure, you can enjoy a bit of candy now and then. Allow yourself a small piece or two, enjoy it slowly and mindfully, then have a glass of water and move on with your day.

But better yet, there are adult treats that you can enjoy more heartily – and without fear of overindulging in sugar-packed junk food.

Sample these candy alternatives during this super-sweet season.

1. Try dark chocolate squares, 70% or higher. They’re rich in antioxidants and lower in sugar than milk chocolate. Break off one or two small squares to get that chocolate fix without overdoing it.
2. Apple slices with peanut butter (no sugar added). The apple offers fiber, and the peanut butter has healthy fats. If you measure a serving (usually 2 tbsp), you’re fine. 
3. Homemade energy bites. These are fun to make with kids – oats, nut butter, a little honey, and all the benefits of fiber, protein, and a little sweetness.
4. When air-popped, homemade popcorn is a whole grain that’s high in fiber and low in calories. Measure out a serving and stick to it.
5. Mixed nuts are a good choice. You could even get a mix of dried fruit or a little chocolate. Check the macros on the nutrition label to make the right choice.  

Like all holidays, Halloween is supposed to be fun. With a little planning and thoughtfulness, you can enjoy it as much as ever.

And don’t forget to move every day, too!

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Split red lentils differ from the larger green and brown ones in that they cook much faster, have a somewhat sweeter and nuttier taste, and, because they break down more easily, are often used as thickeners, particularly in Indian dals and curries. But like all lentils, they’re loaded with nutritional attributes: filling, gluten-free, and high in protein, fiber, and essential nutrients such as iron and folate. This easy, economical vegetarian soup (vegan if you skip the Parmesan), makes a delicious case for stocking them in your pantry. It’s lightly adapted from one in “Pass the Plate” by Carolina Gelen and consists mostly of staples already in your kitchen. Serves 4-6.

Ingredients

• 1 quart water
• 1 ½ cups red lentils
• ¼ cup extra-virgin olive oil
• 1 medium yellow onion, finely chopped
• 4 celery stalks, finely chopped
• 2 medium carrots, finely chopped
• Kosher salt 
• 8 garlic cloves, chopped
• 2 teaspoons dried oregano
• 2 teaspoons sweet paprika
• 1 teaspoon ground cumin
• ½ teaspoon cayenne pepper, or to taste
• 1 (28-ounce) can whole peeled tomatoes
• Freshly ground pepper
• ½ fresh lemon or splash of vinegar (optional)
• ½ cup finely chopped parsley

For serving: toasted sturdy bread, extra-virgin olive oil, chopped parsley, and grated Parmesan cheese

Instructions

1. Bring the water to a boil in a medium pot. Place the lentils in a heatproof medium bowl, cover with the boiling water, and set aside.
2. Heat the oil in a large soup pot over medium-high heat. Add the onion, celery, carrots, and a teaspoon of salt and cook, stirring occasionally, until the vegetables have softened and caramelized, 10 to 12 minutes. Add the garlic, oregano, paprika, cumin, and cayenne and cook, stirring frequently, until fragrant, 2 to 3 minutes.
3. Drain and rinse the lentils until running water, then add them to the pot, along with the tomatoes, another teaspoon of salt, and several grinds of pepper. Stir to combine.
4. Use the back of a spoon to crush the tomatoes against the side of the pot. Using one of the empty cans, measure and add 2 cans of water (or about 7 cups total). Bring to a boil and reduce the heat to medium-low.
5. Simmer uncovered, stirring occasionally, until the lentils are soft, tender, and broken down and the soup is quite thick, 1 to 1 ½ hours. Add more water if needed to achieve the desired consistency. 
6. Taste and season with more salt, pepper, cayenne, and a squeeze of lemon juice or a splash of vinegar if desired to brighten the flavor.
7. Remove from the heat and stir in the parsley. 
8. Divide the soup among bowls and serve with toasted bread, a drizzle of olive oil, a sprinkle of parsley, and a grating of Parmesan. 

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Ti-Malice is a character in Haitian folklore who tries to make a sauce hot enough to scare off a greedy, uninvited visitor. But the plan backfires when the visitor deems the sauce delicious and tells everyone. This is how “Sos Ti Malice,” a Haitian condiment, was named. Lesley Enston prefers it as a sauce for seafood and shows how  in “Belly Full: Exploring Caribbean Cuisine Through 11 Fundamental Ingredients.”

This slight adaptation allows more leeway for reducing the heat level of the fiery Scotch bonnet pepper the traditional recipe calls for. If you can’t find them, habaneros are a close substitute; a few shots of hot sauce would also work.  This dish’s complex flavors are reminiscent of a lighter, brighter Creole gumbo, with only a few tablespoons of added fat. Serves 4-6. – Susan Puckett

Sauce:

• 1 tablespoon extra-virgin olive oil
• ½ cup diced yellow onion
• 2 tablespoons diced shallots
• 1 tablespoon minced garlic
• ½ cup diced green bell pepper
• ¼ cup diced red bell pepper
• ½ to 2 Scotch bonnet or habanero peppers, minced (seeds & ribs removed for less heat)
• 2 tablespoons tomato paste
• 1 teaspoon fresh thyme leaves (or ½ teaspoon dried)
• 2 tablespoons apple cider vinegar
• 2 tablespoons fresh lime juice
• 1 cup water
• ½ teaspoon kosher salt 
• Freshly ground black pepper

Shrimp:

• 1 pound peeled medium to large shrimp
• 2 tablespoons fresh lime juice
• ½ teaspoon kosher salt 
• Freshly ground black pepper
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon butter
• White rice for serving

1. Make the sauce: Heat the olive oil in a medium saucepan over medium heat. Add the onion, shallots, garlic, and sauté until they soften for 3 or 4 minutes.
2. Add the green and red bell peppers, Scotch bonnet, tomato paste, and thyme, and cook for 3 minutes until the tomato paste is dark and fragrant. 
3. Add the vinegar, lime juice, water, salt, and several grindings of black pepper. Reduce the heat to low and let simmer for 15 minutes, until the mixture has thickened and the flavors have melded. Remove from the heat.
4. Prepare the shrimp: While the sauce simmers, place the shrimp in a bowl, sprinkle with lime juice, and season them lightly with salt and black pepper. Set aside.
5. Heat the olive oil and butter in a large skillet over medium heat until the butter has melted. Add the seasoned shrimp and cook until mostly pink, about 2 minutes per side.  Add 3/4 to 1 cup of the sauce, stir to coat, and cook until the shrimp is cooked, about 5 minutes. Serve immediately over rice.

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You already know a diet heavy in ultra-processed food is bad for you.
 
Now, here’s one more reason to avoid junk foods—packaged desserts, snacks, meats, and more—that often contain sugar, preservatives, corn syrup, and chemical additives.
 
They are linked to an increased risk of developing type 2 diabetes.
 
Scientists report a 17% higher risk of developing the disease for every 10% increase in someone’s diet comprised of ultra-processed foods. That’s from a study published in September in The Lancet Regional Health – Europe.
 
Eating fewer such foods lowers the risk, too, they reported.
 
These products often have long lists of ingredients that are impossible to pronounce. They sometimes have colorful branding, with claims of being healthy or nutritious, like “low in fat.”
 
They tend to be high in calories, too, which could lead to greater body fat, which increases the risk of type 2 diabetes.
 
You can lower your risk by avoiding too many sugary drinks, processed animal-based foods, and savory snacks like potato chips.
 
A previous study in JAMA Neurology linked too much junk food to declining brain health.
 
It’s probably too much to ask most of us to avoid ultra-processed food completely these days. But let’s try to cut back and eat mindfully, favoring a diet rich in whole, natural foods as much as possible.

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Swiss chard is a nutrient-packed green member of the beet family. Its ruffly leaves are sturdier than spinach but more tender and sweeter than kale, and its stems are juicy and crunchy like celery. Though typically sautéed, chard is also delicious raw, as proven by a hearty salad recipe lightly adapted from Joe Yonan’s new tome, “Mastering the Art of Plant-Based Cooking: Vegan Recipes, Tips, and Techniques.”

Ingredients

• 2 (15-ounce) cans no-salt-added chickpeas
• 1 (7-ounce) piece of crusty bread, cut into ½-inch cubes (3 or 4 cups)
• 5 tablespoons olive oil
• ½ teaspoon fine sea salt, plus more to taste
• ¼ teaspoon freshly ground black pepper, plus more to taste
• 1 ¼ teaspoons smoked paprika
• 3 tablespoons sherry vinegar
• small garlic clove, peeled but whole
• bunch (about 12 ounces) Swiss or rainbow chard, washed and dried
• 1 tablespoon toasted sesame seeds

Instructions

1. Preheat the oven to 400 degrees F. Drain the chickpeas, reserving the liquid (aquafaba) for other uses if desired. Rinse, drain, and spin the chickpeas in a salad spinner or shake off the water vigorously in a colander. 
2. Lay a clean kitchen towel on a large sheet pan, pour the chickpeas on the towel, and gently roll them around the towel to dry completely. 
3. Scatter the dried chickpeas and bread pieces on the sheet pan and toss with 2 tablespoons of olive oil, salt, and pepper. Spread into an even layer and bake, shaking the pan halfway through, until golden and crisp, 22 to 25 minutes. 
4. Sprinkle with the paprika and toss to coat thoroughly. Taste and season with more salt and pepper if desired.
5. Meanwhile, stir together the remaining 3 tablespoons of olive oil and the vinegar in a large salad bowl. Finely grate the garlic clove with a microplane and season with salt and pepper to taste. 
6. Stack a few leaves of the chard, then roll them up into a cylinder from the long side like a cigar. Then thinly slice in ribbons right through the stems and ribs (chiffonade). Repeat with the remaining leaves.
7. Place the chard ribbons and sliced stems in the bowl with the dressing, along with the sesame seeds, baked chickpeas, and croutons. Toss to coat and serve immediately.