Good Morning Burrito

Typical breakfast options can get a little boring. Shake things up and add a little flavor to your morning grub with the Good Morning Burrito! Make things even more interesting by remixing our recipe with healthy choices of your own!


  • black beans 1 15-ounce can
  • olive oil 1 Tablespoon
  • whole wheat tortillas 1 package (large)
  • red onion 1 small
  • tomato 1 large
  • chives 2 tablespoons
  • plain, low-fat yogurt 1 6-ounce container


1) Cut onion, tomatoes and chives into small pieces. 2) Mix together beans and olive oil. Mash thoroughly with whisk. 3) Add onion, tomatoes and chives to bean mixture. Mix thoroughly. 4) Spread bean mixture on tortillas. 5) Fold tortilla over onto bean mixture cut into slices. Top
with yogurt and chives. 6) Serve with a glass of water. Enjoy!

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Foodie Friday: Cucumber Pop Quiz

#‎FoodieFriday Pop Quiz! How many of these cucumber facts did you already know? #NationalNutritionMonth

  1. Cucumbers belong to the plant family cucurbitaceae, which includes melons, squash, and pumpkins.
  2. Cucumbers come in many sizes, shapes, textures, and colors, including white, yellow, and even orange.
  3. Two common kinds of cucumbers grown in the U.S. include slicing and pickling. Slicing cucumbers are usually large with a thick skin, while pickling cucumbers are smaller with a thin skin.
  4. Pickles are cucumbers that have been soaked in a brining solution made of salt, vinegar, and water.
  5. A half-cup of sliced cucumbers has 8 calories and more than 10% of the recommended daily intake of vitamin K.
  6. A cucumber is more than 95% water.
  7. Cucumber slices over the eyes may help reduce puffiness, thanks to the fruit’s water content and caffeic acid.
  8. The biggest cucumber, grown in southern China, was more than 5ft long and weighed 154 pounds.
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National Strawberry Day

By EATWISE Ambassador Melissa

#‎FoodieFriday Pop Quiz! Did you know today is  #‎NationalStrawberryDay‬? How many of these strawberry facts did you already know?

  • Strawberries are the only fruit that have seeds on the outside.
  • Because their seeds are on the outside instead of the inside, strawberries aren’t true berries! Technically, each seed on a strawberry is own fruit.
  • One strawberry has 200 seeds, on average.
  • Unlike other fruit, strawberries don’t continue to ripen after they are picked.
  • One cup of strawberries has only 55 calories. Strawberries are low in calories but high in vitamins C, B6, K, fiber, folic acid and, potassium.
  • Strawberries are a member of the rose family.
  • Each year, the average American eats 3.4 pounds of fresh strawberries, and an additional 1.8 pounds frozen.
  • Strawberries are believed reduce your risk of heart disease and some cancers.
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Heart Healthy Month: Whole Wheat Quesadillas

February is #AmericanHeartMonth and in honor of a heart-healthy lifestyle we are sharing this Whole Wheat Quesadilla recipe. Try it as a snack or for dinner!


  • mushrooms* 1 cup, sliced
  • green bell pepper * 1, diced
  • spinach* 1 cup, stems removed
  • garlic 1 clove, finely diced
  • black beans 1 15-ounce can,rinsed and drained
  • whole wheat tortillas 1 package
  • low-fat mozzarella ½ cup, cheese shredded
  • olive oil 1 Tablespoon


Prepare the mushrooms, green bell pepper, spinach and garlic. 2) Set aside mushrooms, half green bell pepper and spinach. 2) Drain the beans and heat in a medium saucepan. 3) Add garlic and half of the green pepper to the beans, stirring occasionally until vegetables soften. 4) Remove from heat. 5) Let bean mixture cool slightly and mash into a paste. 6) Spread ¼ cup of the bean mixture on a tortilla, top with ¼ cup of the raw veggies, 2 tablespoons shredded cheese, and top it with another tortilla. 7) Heat a small amount of olive oil in a pan to prevent
sticking, heat the quesadilla to melt the cheese, turning once. Serve immediately with a glass of water and enjoy!

*Simple Substitutions: Have everyone in your family choose their favorite vegetable to add to the quesadilla!

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#ChangeOneThing Popcorn Trail Mix


By Cat and Abby

The #ChangeOneThing popcorn trail mix is a flavorful treat that combines healthy ingredients to form a delicious snack. Because of its protein packed nuts and organic dried fruits, this trail mix is a great source of nutrients that your body needs. Not only is this recipe easy to make, but it’s family friendly and you can make it in minutes. With the popcorn in the mix, this healthy recipe is also appealing to kids, helping them to eat healthy whole grains without realizing it. If you have allergies or don’t like something in this mix, you can easily substitute all ingredients.  This recipe is a delicious and nutritious easy snack for any time of day.

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Ingredients (serves 4-6):

  • 1 large bag pre-popped popcorn (4.4oz)
  • 1/4 teaspoon cinnamon
  • 1/4 cup sunflower seeds
  • 1/4 cup pumpkin seeds
  • 2/3 cup raw, unsalted almonds
  • 1/3 cup dried cranberries
  • 1/2 cup diced dried apricots


  1. Sprinkle popcorn with cinnamon, tossing to coat evenly.
  2. In a separate bowl, combine the sunflower seeds, pumpkin seeds, almonds, cranberries and apricots. Mix well.
  3. Toss the nut, seed and fruit mixture with the popcorn.
  4. Divide evenly among 4-6 snack sized bowls.
  5. Enjoy!
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Our Shop Healthy Summer

EATWISE Shop Healthy

EATWISE Summer interns display freshly organized produce baskets.

This summer our EATWISE interns partnered with the DOH’s Shop Healthy initiative. They went to bodegas in the Hunts Point neighborhood in the Bronx and assisted in making small changes that would both encourage and make it easier for New Yorkers who shop at those stores to make healthy choices. These changes included placing fresh fruits and vegetables at the front of the store, removing ads for tobacco, alcohol and sugar sweetened beverages, moving water so it was eye-level in the drink coolers and advertising healthy lunch specials, which included a sandwich on whole-wheat bread, fruit and a bottle of water. This is what a couple of our interns had to say about the experience.


By Christel Solomon and Aubrey Allen


This was our first summer working with Shop Healthy and it was an amazing experience! It felt as if we made a difference one step at a time. Even though not every change we made was big, they made a big difference to the community because we helped to make healthy produce more available.


We went into Shop Healthy expecting that we would have a hard time working with the store owners, since we were just kids who wanted to make changes in their stores. We didn’t know what the outcome would be, but in end it was very successful and the store owners were very excited and also cooperative with us in helping to accomplish our mission of making it easier for their customers to make healthy shopping choices.


We had tons of fun with our fellow interns moving the water up to eye level, putting up price tags for the produce, decorating and arranging the fruit to make the healthy options more eye catching. It wasn’t always easy to convince the store owner to move items, such as moving the water up so that is the first thing people see, but by working together we were able to come to an agreement. When we told the store owners that making these changes would help their community and increase their store profits they were eager to make the changes we suggested.


Shop Healthy has been an outstanding experience and it felt as if we were giving back to the community. The changes we made in the bodegas brought us back to what we have learned in our EATWISE internship and through Change One Thing, eat more fruit and vegetables, choose whole grains over refined grains and drink water. Even though the changes were small, we made a major change for the community.

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Find Your Fitness Match

Practice Zumba on the West Harlem waterfront.

Practice Zumba on the West Harlem waterfront.
source: http://www.nycgovparks.org/events/2013/07/06/shape-up-nyc-zumba

by Zoe Cooper-Caroselli

It’s summer in New York City and there’s no better time to get in shape! We know that eating a balanced diet and living an active lifestyle contribute to our overall good health but sometimes it can feel like getting to the gym is just too hard. Whether it’s a mental barrier or a financial one – hello, gym memberships can be pricy! – I’ve found that one key to staying active is to find your fitness match. There are so many ways to get out there and move your body and when you find an activity you actually enjoy doing you are much more likely to stick to your fitness routine in the long run. For me that’s yoga; take me to the gym and tell me to lift weights and five minutes in I’ll be whining about heading home, take me to a yoga class and I’m a happy girl!


Finding your fitness match doesn’t have to be expensive. I started my yoga practice by taking free yoga classes in Bryant Park and Prospect Park. Lucky for you, there are hundreds of free fitness classes offered in all five boroughs throughout the summer. Ask about free trial memberships or introductory rates at gyms or yoga studios in your neighborhood and check out Shape Up NYC to find free fitness classes near you. Find your fitness match and get moving!

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The Obamas’ 2012 White House Thanksgiving Menu

The President pardoned the well-behaved ‘Liberty’ during the 2011 ceremony, joined by Malia and Sasha

Next Thursday, Nov. 22, with four more years to be thankful for, the First Family’s holiday will be even more special, and the White House for the first time has released the recipe for the glorious, brine-soaked Thyme-Roasted Turkey and Turkey Gravy that Executive Chef Cris Comerford will cook for the feast.  Upholding decades of White House tradition, President Obama will spare two luckier Toms next Wednesday during the annual National Thanksgiving Turkey pardoning ceremony that is equal parts excitement and jocular nail biter, as the gathered press collectively hopes for a misbehaving bird.

Thanksgiving, the President said last year, “is one of the best days of the year to be an American.”

“It’s a day to count our blessings, spend time with the ones we love, and enjoy some good food and some great company.”


Multiple organic turkeys will be cooked for the Presidential feast by the White House chefs, because Comerford’s recipe calls for a twenty-pounder to serve sixteen, and the First Couple have a large guest list.  It includes their adult siblings and spouses and their children, friends from Chicago and Hawaii, and White House staff and their families. The First Wingding has always been closed to press.


The White House Thanksgiving Menu

Kale Salad

Like many Americans, the Obamas serve the same menu every Thanksgiving.  The White House chefs make good use of the bounty growing in Mrs. Obama’s Kitchen Garden, which produces crops through all four seasons.  Accompanying the Presidential turkey is Honey Baked Ham, and the sides are a romp through regional delights.  There’s Cornbread Stuffing and Oyster Stuffing, Macaroni and Cheese, Sweet Potatoes, Mashed Potatoes, Green Bean Casserole and Dinner Rolls.  Also released for this year’s celebration is the recipe for the White House Kale Salad that the First Couple will serve next Thursday.


The White House has previously released the recipes for Whipped Sweet Potatoes and Sweet Potatoes and Greens and for Cauliflower Macaroni and Cheese.  Comerford’s No Cream Creamed Spinach is a nice addition to any Thanksgiving feast, too.


The President shares his pie on the campaign trail

President Obama is America’s most famous pie lover, and the big finish to every Obama Thanksgiving feast is six different kinds of pie.  White House Executive Pastry Chef Bill Yosses is no fan of what he calls “spa desserts,” so his pie recipes make liberal use of sugar.  Yosses’ White House Apple Pie–on the Obama Thanksgiving menu–includes both butter and lard for the crust.  White House Huckleberry Pie, also on the menu, includes blueberries, too.  The White House Sweet Potato Pie that is served has a honey meringue topping, in an homage to Mrs. Obama’s first-ever White House beehive.  Cherry Pie, Banana Cream Pie, and Pumpkin Pie will also be served.


For the White House turkey recipe, the bird needs to soak in the brown sugar-and-garlic brine in the refrigerator for at least twelve hours ahead of roasting.  A five-gallon food-grade bucket is needed for this, unless a brining bag is being used.  A meat thermometer is a must, too.





White House Thyme-Roasted Turkey


[toggle_item title=”Ingredients” active=”false”]

    • 20-pound fresh turkey, neck and giblets removed, rinsed
    • 16 Tablespoons unsalted butter (s sticks) at room temperature
    • 16 Tablespoons unsalted butter (s sticks) at room temperature
    • 3 Tsp freshly ground black pepper

[toggle_item title=”Brine” active=”false”]

    • 1 Gallon water
    • 1 bunch thyme
    • 4 whole heads garlic, peeled and cut in half horizontally
    • 1 Tablespoon whole black pepper corns
    • 6 Bay leaves
    • 1 Cup Kosher salt
    • 1 pound light brown sugar
    • Ice, if brining in a bucket


[toggle_item title=”Method” active=”false”]

    • For the brine:  In a large saucepan, heat the water, thyme, garlic, peppercorns, Bay leaves, salt and brown sugar over medium-high heat,  Stir frequently until the salt and sugar dissolve.
    • Transfer brine to a clean, food-safe 5-gallon bucket.  Add enough ice to total 3 gallons of liquid, and mix until incorporated. Add the turkey to the bucket and transfer to the refrigerator for at least 12 hours.  Alternatively, place the turkey in a large brining bag and fill with enough of the brine to cover the turkey; seal the bag and refrigerate.
    • For the turkey: Preheat the oven to 425 degrees.
    • Remove the turkey from the brining liquid and use paper towels to pat it as dry as possible, inside and out.
    • Rub the turkey with the butter all over, including inside the cavity, and sprinkle with the salt and pepper. Fold the wingtips underneath the turkey.
    • Place the turkey in a large roasting pan, breast side up. Tie the legs together with kitchen twine and fold the neck flap under.
    • Roast the turkey for one hour to brown it, then reduce the oven temperature to 325 degrees and cook for 2 more hours or until a thermometer inserted in the thickest part of the thigh registers 165 degrees.
    • Let the turkey rest at room temperature for 30 minutes before carving.  Use the pan drippings for the gravy.



White House Turkey Gravy


[toggle_item title=”Ingredients” active=”false”]

    • 2 pounds turkey wings and/or neck bones, plus the contents of the turkey’s giblet packet, excluding the liver
    • 2 medium onions, coarsely chopped (about 3 Cups)
    • 3 medium carrots, cut into large dice (1 1/2 Cups)
    • 1 head garlic, peeled and cut in half horizontally
    • 3 ribs celery, cut into 1-inch lengths (1 1/2 Cups)
    • 2 sprigs Thyme
    • 1 Bay leaf
    • 1 Teaspoon whole peppercorns
    • 1/2 Cup flour
    • 1 Cup Sherry
    • 8 Cups water


[toggle_item title=”Method” active=”false”]

    • Preheat the oven to 425 degrees.  The first part of the gravy prep can roast with the turkey as it is cooking.
    • Place the turkey wings, bones and giblets in a single layer in a small roasting pan, and put in oven to roast.When these have begun to brown nicely, after 20–30 minutes add the onions, carrots, garlic, celery, thyme, bay leaf and peppercorns, and roast for 10 more minutes.
    • Transfer the roasting pan to the stove top over medium-high heat.  Add the flour and stir to coat the contents of the pan. Pour in the sherry and use a flat wooden spoon to scrape up any browned bits that are stuck to the bottom of the pan. Scrape contents of the pan into a large saucepan.
    • Add the water and bring the mixture just to a boil over medium-high heat, then reduce the heat so that it is barely bubbling. Cook uncovered for about 1 hour, until the liquid has thickened somewhat. Cover the pan and keep it warm.
    • When the turkey is done, scrape drippings from the roasting pan into the saucepan and stir to combine. Pour the gravy through a strainer into a bowl or gravy separator and discard the solids left in the strainer.  Skim the fat from the surface of the gravy.  Transfer to a gravy boat or other serving vessel.




*Top photo by Chuck Kennedy/White House; kale photo by Eddie Gehman Kohan/Obama Foodorama; pie photo by Pete Souza/White House; turkey photo by Deb Lindsey for The Washington Post, which has also posted these recipes.





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