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                         Desserts                           Side Dishes

Today is Mardi Gras. Laissez les bon temps rouler with this quick and healthy twist on Sausage and Dirty Rice!
Bon Temps Grilled Chicken and Dirty Rice

Bon Temps Grilled Chicken and Dirty Rice
 
½ Tbsp        Coconut Oil or Olive Oil
½                 Sweet Onion (Maui, Vidalia or Walla Walla), chopped
1 med          Green Bell Pepper, seeded and chopped
½ tsp           Cayenne Pepper
½ tsp           Oregano
½ tsp           Marjoram
¼ tsp           Turmeric
 clove          Garlic, finely minced
1 stalk         Celery, chopped
¼ tsp          Ground Pepper
 ½ cup        Cooked Brown Rice
1 Ttbsp+     Broth or water, if needed
1 lb             Grilled Chicken Breast
4                 Scallions, thinly sliced

-  In a large pan, heat oil over medium heat. Add onion, bell pepper and spices and sauté until onion is translucent
   and beginning to caramelize. About 5 minutes. 
-  Add garlic and celery and sauté another minute. 
-  Add remaining ingredients, except scallions and heat through. If the rice seems too dry, add a tablespoon or so of 
   broth or water to achieve desired consistency.
-  Sprinkle scallions over top and serve with extra hot sauce and a salad.

Tips:
-  A counter top grill, like a George Foreman is great for preparing low-fat chicken in minutes. Grill enough at the
   beginning of the week to last a few days so that you can throw together quick, satisfying meals like this one during
   the weekday rush.
-  Make a big batch of rice, whenever you cook rice. Let it cool and portion it out into freezer bags. Remove all the air
   and lay the bags on a cookie sheet to freeze flat. Once they’re frozen, you can stack them more conveniently. Be
   sure to remove the rice from the plastic before reheating, about 90 seconds in the microwave.
 -  Markets also carry ready-cooked brown rice in pouches. Although the directions say to reheat in the plastic pouch,
    I recommend removing it first, to prevent BPA contamination.
-  You can also add ¾ cups of brown rice and enough chicken stock to cover after step two (garlic and celery sauté).
   Bring to a boil, then reduce to simmer and cover pot. Cook according to rice directions on package or until all of the
   liquid has been absorbed. Fluff with a fork and serve with chicken and scallions.

          Don’t let a little chocolate derail all your dietary efforts. It’s okay to indulge in a favorite food, now and then—keep it to no more than a couple times per month and you’ll stay on track—and be sure to get right back to the program. Take a minute right now to plan your meals for tomorrow. Set healthy food out for breakfast to start your day right and prevent stress during your morning rush. If you have steel cut oats in the cupboard, try this overnight oatmeal recipe now. It takes 10 minutes and you leave everything on the stove. In the morning, reheat a bowl of filling, heart-healthy steel cut oats with nut butter and spices, and top with fresh fruit. Portion out extra oats in small, air-tight re-sealable containers or zip lock baggies and store in the fridge up to a week. This is a great way to get a healthy. high-fiber and protein breakfast, in a jiff. It'll keep you focused on what you need to do, rather than a grumbling tummy.

Overnight Steel Cut Oats:
4 Cups   Water
1 cup     Steel Cut Oats
              re-sealable air-tight containers or zip lock for portioned leftovers.

-   Bring water to boil in a medium pot. Stir in oats and reduce to simmer. Allow oats to cook 10-12 minutes, stirring
    occasionally. The water will become thick and starchy.  Turn off heat and cover. Leave on the stove overnight.

-   In the morning, stir the oats. Remove a serving (about 1 cup) to a glass bowl and stir in spices and nut butter, if
    using. Add a splash of water or milk, if needed.

-   Reheat in the microwave on medium for about 90 seconds. (Microwave heating temps vary, so watch your
    breakfast while it heats to prevent splatter. Always cover food with parchment paper or a paper towel while
    heating).

-   Top with fruit and enjoy!

-   Portion remaining oats into individual serving sizes and refrigerate, up to one week.

Picture: Chocolate Cup-Cake by Simplyla (Flickr)

          Whip this decadent chocolate delight up in minutes and bake in the microwave in the time it takes to give your Valentine a lingering kiss. Super healthy and super quick, here are more reasons to fall in love with this dessert on Valentine's Day:
Rolled oats, flax seed and almonds give this cake a heart-healthy dose of flavorful fiber.
Dark chocolate is high in antioxidants that protect the heart and brain.
Coconut is high in inflammation-reducing essential fatty acids. It is also rich in medium-chain fatty acids which the
                body uses as ready energy, instead of storing it.
Greek yogurt is high in probiotics that support digestion, immunity and metabolic function.
Blueberries, along with spinach have among the highest ORAC profile. They are incredibly dense in antioxidants
                that help reverse a variety of aging-related conditions.

Kiss and Bake Molten Chocolate Decadence Cakes with Blueberries, Tart Cream and Coconut Sprinkles
Makes 4 servings

Batter
½ cup        Rolled Oats
¼ cup        Flax Seeds
1/2 cup      Ground Almonds
½ cup        Raw Cacao Powder or Cocoa powder without alkaline (Non-Dutch Processed)
1 tsp          Baking Powder
1/2 cup      Grade B Maple Syrup or Blue Agave Syrup
3 T             Coconut Oil, melted
1 t              Vanilla Extract
¼ cup        Plain Greek Yogurt
¼ cup        Dark Chocolate Chips
                  Zest of ½ orange

Topping
¼ cup        Plain Greek Yogurt
1 T            Grade B Maple Syrup
½ t             Vanilla Extract
                  Rind of ½ orange

Garnish
½ cup        Blueberries
2 T             Unsweetened Coconut, shredded (or raw nuts or cacao nibs)

-          Spray 4 ceramic tea cups or small ramekins with cooking spray and set aside.
-          Swirl first 3 Ingredients through blender until powdery (Oats through almonds). Do not over-blend or you will
            have almond butter.)
-          In a medium bowl, whisk oats/nut powder, cacao powder and baking powder together.
-          In a small bowl, blend next 4 ingredients well (Maple Syrup through Yogurt).
-          Add wet ingredients to dry ingredients. Blend well.
-          Stir in chocolate chips and orange zest.
-          Divide mixture among prepared cups.
-          Microwave on high for 2.5 minutes. Because microwaves times and temps vary, watch carefully so that cakes
           do not burn. If more time is needed, microwave at 15 second intervals until done.
-          Cool for 2-3 minutes.
-          In the meantime, prepare Yogurt Topping by blending all ingredients together.
-          Dollop ¼ of yogurt mixture on each cake and top with fresh blueberries and shredded coconut.

           One of my kids’ favorite foods is breaded chicken. What’s not to love about crispy on the outside, and moist and tender on the inside? They’re perfect for kids, parties and picnics. By making your own, you reduce the amount of refined products, transfats and sodium in your diet; and these are a cinch to make. My daughter loves to make them because it’s fun to put the chicken strips through three bowls of good-for-you coating ingredients. She’s been helping me make these since she was in first grade. They’re a great way to get kids interested in healthy cooking.

            The strips begin by being dredged in whole wheat flour, followed by an egg and almond milk bath. The final high-fiber mixture gives these chicken strips a healthy twist that is incredibly delicious. Serve them over a bed of lettuce and chopped veggies with a honey mustard dressing for a satisfying meal!
TLC Chicken Tenders
2- 2 ½ lbs           Chicken Tender Strips or Boneless Skinless Chicken Breast that is cut into strips.
¾ cup                 Rolled Oats
1/3 cup               Toasted Raw Pecans or Almonds
1/3 cup               Flax Seeds, ground
                           Seasoning of choice
1/3 cup               Plain Unsweetened Almond Milk or milk of choice
½ cup                 Egg Substitute (or two eggs)
1 Tbsp, divided  Seasoning Blend of choice (I like Trader Joe’s 21 Seasoning Salute)
½ cup                 Whole Wheat Flour

-          Preheat oven to 375°.
-          Line a baking sheet with a Silpat mat or parchment paper that is sprayed with cooking spray.
-          Grind rolled oats and toasted nuts in a blender until it becomes a flour-like meal, about 1 minute. Do not
            over blend.
-          In a large bowl, mix together oat and nut meal, ground flax seeds and ½ tablespoon seasoning of choice to
            taste. Set aside.
-          In a medium bowl, whisk together the milk and egg substitute.
-          In a medium bowl, mix together flour and ½ tablespoon seasoning blend.
-          Line bowls up to begin with flour mixture, followed by egg mixture, then oats mixture and ending with the
            cookie sheet.
-          Dredge chicken tenders in flour. Dunk in egg and milk mixture. Roll in dry mixture to coat. Place coated
            chicken strips on baking sheet. Repeat with remaining strips.
-          Bake at 375° for 12-15 minutes or until golden brown.

Shout out to the amazing team of Daily Grinders! So thrilled to have you aboard and be part of an amazing community that is intensely dedicated to health, wellness and all that is awesome, as only Jen knows how to do! So let's get started! Check out the following recipes for today or any day of the week that will keep you satisfied without blowing all your hard work!
Wondering what a Daily Grinder is? Head on over to Jens Daily Grind for fat-blasting workouts from the authority on fitness: https://www.facebook.com/pages/Jens-Daily-Grind/188589754509628

Tropical Chicken Wrap
1                  High Fiber/Low Carb Tortilla, taco size
½ cup          Roasted Chicken Breast, skinless, shredded
1 cup total:  Mango slices
                    Red Bellpepper slices
                    Cucumber slices
                    Red Onion slices
                    Avocado slices
1 leaf           Romaine or other dark leafy green
2 tbsp          Cranberry Sauce, optional
                    Mustard to taste

- Spread mustard on tortilla and lay lettuce leaf on top of mustard. Top with chicken and vegetables. Dot with
   cranberry sauce, if using (this is also great with raspberry chipotle sauce, if you can find it. Just make sure it
   doesn’t have high fructose corn syrup.). Roll up and enjoy!

Hum-ana, Hum-ana, Hummus!
1 can              Garbanzo Beans, drained and rinsed (Preferably a BPA-Free brand, like Eden)
2 Tbsp            Tahini (Sesame Butter. If you don’t have Sesame butter, you can use Almond Butter for a different
                                    twist on this classic.
                        Juice of one lemon (about ¼ cup)
1 6-oz jar         Sun Dried Tomatoes in oil, drained (Try Roasted Red Peppers, drained)
1 small bunch  Fresh Basil Leaves
3 cloves           Garlic, minced
1 tsp                 Cumin
½ tsp                Black Pepper
¼ cup              Vegetable Broth or Water, as needed to thin hummus
  -  Place all ingredients in a food processor or blender and process until smooth. Add vegetable broth or water as
     needed until hummus is desired consistency.
-    Serve as a dip with crisp vegetables.

Zuppa di Lenticchie
1 Tbsp             Olive Oil
½                     Onion, chopped
2 cloves           Garlic, crushed and minced
1 ¼ tsp            Seasoning Blend of choice
1 ¼ lb              Lean Ground Turkey
1 pkg               Mushrooms, pre-sliced
1-32oz box       Fat Free, Low Sodium Beef Broth
2 cups              Water
1 Tbsp             Miso Paste
1 bunch           Kale, chopped (4-5 leaves)
5-6                  Sundried Tomatoes, finely chopped
1-20oz can      Lentils, drained (I picked these up in the ethnic food section at Top Value)
½ pkg              Whole Wheat, Brown Rice or other whole grain Penne Pasta
1 stem             Fresh Basil, chiffonade or finely chopped
-   In a large pot, heat oil over medium heat. Add onion and garlic and sauté until transluscent.
-   Meanwhile, mix seasoning blend into ground turkey. Add to onion mixture and brown, stirring occasionally. When
    meat is mostly browned, add mushrooms and sauté for another minute.
-   Stir in broth and next 4 ingredients (water through lentils). Bring to a boil and then reduce to simmer. Cover and
    let cook for 20 minutes, stirring occasionally.
-   Stir in pasta and cook uncovered another 8-10 minutes or until pasta reaches desired consistency.
-   Turn off heat and stir in basil.
-   Serve with parmesan cheese and hot pepper flakes.

Nearly all of these ingredients are available prepared, so you don’t have to chop up much. If time is keeping you from preparing healthy meals at home, try these options to make meal prep a snap.
    o   Dorot packages frozen cubes of garlic in ready to use teaspoon-size squares. Find them in the freezer section
         of health stores.
    o   Some markets have pre-chopped onions in the same section as salads. A lot of times you can find chopped
         onions in the freezer section, too. Just toss in a 1/3 cup or as much as you like.
    o   Kale can also be found washed and chopped in the salad section. You can also substitute spinach or another
         favorite dark leafy green for the kale, but I like the kale because it’s a hearty, high flavor leaf that stands up to
         the constant stirring. If you use a more delicate leaf, like spinach, stir it in at the very end with the basil.
    o   Miso paste is available at many markets. It’s in the refrigerated section, usually where you find the egg roll
         wrappers. As a fermented food, it’s SUPER high in anti-oxidants and has a very salty flavor without being
         really high in sodium when compared to salt (535mg sodium per tablespoon for miso v. 2,325mg per teaspoon
         salt), so it’s an excellent salt substitute. If you’re not familiar with miso paste, it comes in a variety of colors.
         The lighter the color, the milder the flavor.
    o   If you don’t have lentils, use kidney or another hearty bean.

IQ Builder Snack Mix
1 Tbsp each:   Raw Walnuts
                        Dark Chocolate Chips
                        Dried Cherries
- Mix together in a small bowl and enjoy!

_          I got one of those cravings yesterday. You know the one, where you get up and look in the fridge and then you look in the cupboards and then you look in the pantry…and then you go back to the fridge. You stand there, as if the boxes and bottles and bowls on your shelves are going to step forward and audition their qualities for you. That never happens, though, and so you start shuffling things around. Maybe something’s hiding that’ll satisfy your hankering. That’s what I did and here’s what I came up with: high fiber/low carb tortillas, hummus, homemade cranberry sauce, baked tofu, a pear, and a bag of shredded cabbage. I set the bizarre combo on the counter with a smile and grabbed my magic wand, which strangely enough resembles a knife. I waved it over everything in chopping and spreading motions and within minutes I conjured up a delicious and satisfying lunch. What’s that? Your knives do this, too. Well, can your knives tell you the health benefits of what you’re about to eat? Yeah…mine can’t either, so I’m going to employ an old ventriloquist trick and, without moving my lips, project my voice onto the shiny blade so that it bounces off and sounds like the knife’s talking. Here it goes:
                When it comes to tortillas, not all tortillas are equal. High fiber/low carb tortillas have more fiber in them. A lot more fiber…we’re talking a difference of shooting from 0 right up to 11 grams of health-promoting fiber. Fiber improves digestion, helps to maintain normal blood sugar and cholesterol levels and reduces risk of heart disease. The USDA recommended 25 grams of fiber for children over 4 and women, and 38 grams for men. The average American gets about 14 grams of fiber per day, so picking up high fiber tortillas is an great way to help you meet that requirement and stay healthy.
                Hummus and tofu are bean-based foods that are also high in fiber and are a great source of protein. Lean protein has been shown to maintain lean muscle-mass and help body burn fat, especially in combination with complex carbs like, cabbage. Part of the cancer-fighting cruciferous family, cabbage is high in plant compounds called anthocyanins, which appear to reduce inflammation and protect against cell damage and disease.
                 Cranberries are a pretty amazing, little fruit that should be eaten way more often than just around the holidays. They’re great roasted with sweet potatoes and Brussels sprouts or added to your favorite muffin batter. Studies show that they inhibit cancer cell production, bacteria and pathogen formation with their powerful antioxidants and there is some evidence that they protect your teeth from plaque. One caution, before you start tossing the dried berries on everything. Dried berries usually have added sugar and oils to keep them soft. That doesn’t mean that they’re necessarily unhealthy, but they are MUCH higher in calories than fresh berries. You can find fresh frozen cranberries at most health markets.
                 See, my magic wand’s got a lot to say. I’ll explain how to turn your knife into a magic wand that gives you nutrition information in a later post…a much, much, much later post. Right now, I’m going to move on to how I turned the incredibly healthy selection I pulled from the fridge into a wrap and a fruit salad.

Tofu Cabbage Roll-up with Hummus Spread
1                            High Fiber/Low Carb Tortilla, Taco Size
¼ cup      Hummus (I like Trader Joe’s Mediterranean Style Hummus)
½ loaf      Baked Tofu*, sliced length-wise into ¼” thick slices (You can find this at Trader Joe’s and in the Asian
                                                                                              section of the refrigerated deli section of many markets)
½ cup      Cabbage, shredded

Lay tortilla on a cutting board or plate and spread hummus to edges. Line tofu along center of the tortilla and top with cabbage. Roll up.

Cranberry and Pear Salad
1                        Bosc Pear, cored and diced
½ cup    Cranberry Sauce* (preferably homemade or use a whole berry sauce)

Add pear cubes to a small bowl and top with cranberry sauce.

* Substitutions, if you prefer:
          Skinless, roasted chicken breast for the tofu.
          Fresh berries for the cranberry sauce

_Photo by La Grande Farmers' Market (Flickr)
           I love cauliflower. It’s one of my favorite vegetables and I always have a head of it in the fridge. In fact, since I’m not crazy about microwave popcorn, a lot of times, I’ll chop it up and steam to make my version of nutritious buttered popcorn. Just add a little Earth Balance Spread and a sprinkle of salt or for a "cheezy" kick, a little Nutritional Yeast. Odd as it may seem, give it a try. I think you’ll like it better than the microwave stuff and if you need more of a push, check out Diacetyl under the Food Deconstructed tab.
         This week, I made “cheezy” cauliflower pancakes with my orange cauliflower--a crossbreeding of veggies that results in extra beta-carotene. You can get purple and green cauliflowers that pretty much taste like regular cauliflower and have a greater antioxidant spectrum. For these cakes, I'd stick to white or orange for visual appeal. The cakes are vegan and get the cheese flavor from the addition of Nutritional Yeast. They are also high in protein, fiber, vitamin B12 and flavor, and so delicious that you won’t be disappointed.
         Cauliflower is high in powerful antioxidants that combat cancer and act to detoxify the body. Beans are high in protein and fiber. Studies have linked adding beans to your daily diet with reduction in blood cholesterol and sugar levels. Adding to the cholesterol lowering benefits of this dish are sunflower seeds, which are high in phytosterols. They also are loaded with vitamin E, selenium, protein and fiber, along with respectable amounts of other vitamins and minerals. If you’re looking for a crunchy snack, sunflower seeds are a good bet. Limit them to ¼ cup, though because they are also high in fat. Nutritional yeast, if you’ve never used it, is usually available in the bulk section of health stores. It is an orange colored flake that has a nutty/cheese-like flavor when added to foods. It is high in vitamin B12, vital to red blood cell production, neurological function and DNA synthesis. Try it sprinkled on my cauliflower popcorn for cheese flavor. Okay, on to the recipe. All this talk is making me crave more!

“Cheezy” Cauliflower Pancakes
Makes approximately 1 dozen

Coconut or Olive Oil for frying (use only enough to coat the bottom of the pan. This is not a deep fried dish.)
1 head                Cauliflower, chopped
1 15-oz can        Cannelini or other white beans, drained and rinsed
½ tsp                  Garlic Powder
1 Tbsp                Apple Cider Vinegar
2 Tbsp                Sunflower Seeds
½ Tbsp               Hot Sauce
1/3 cup               Nutritional Yeast
                           Fresh Ground Pepper to taste
¼ cup                 Vegan Cheese, shredded. (It will no longer be vegan, but you can use regular cheese, if you like.)
~ 1 cup               Panko Bread Crumbs

- Process cauliflower to a fine grain in a food processor. Add beans and process until well incorporated. Scrape into
  a medium bowl.
- Add next 6 ingredients (garlic powder through pepper) and stir well. Fold in cheese.
- Scoop about 1/4 cup of dough and form it into a ball. Roll in panko crumbs. Repeat with remaining dough.
- Add only enough oil to coat bottom of pan and heat over medium flame.
- Add cakes in a single layer and cook on one side for 3-4 minutes or until they begin to brown. Flip and cook
  another 3 minutes or until brown.
- These make a great meal with a green salad!

_          Some foods are just soul-reviving. Zuppa di Lenticchie is one of those foods. Stir this nourishing and delicious soup to reveal a kaleidoscope of pasta, mushrooms and sundried to tomatoes and the worry lines on your face are erased as its wholesome, earthy aromas permeate the kitchen and tickle your nose. It's a hearty and yet so easy to make that even during the mid-week rush, you can treat your family to a fortifying dinner. It's one of my favorite soups because it’s full of super healthy ingredients whose nutritional profiles I’ve covered extensively in previous posts, so I’ll just add this: Sometimes the greatest benefit of a meal is its ability to pull you from your busy pace, so that you can release your worries to the pleasure of sharing a simple and wholesome meal with those you love. Pair this soup with a salad and gather round the dinner table for great conversation in the middle of the week. Check out my tips at the end that help make this even easier to prpare.


Zuppa di Lenticchie
1 Tbsp            Olive Oil
½                    Onion, chopped
2 cloves          Garlic, crushed and minced
1 ¼ tsp           Seasoning Blend of choice
1 ¼ lb             Lean Ground Turkey
1 pkg              Mushrooms, pre-sliced
1-32oz box      Fat Free, Low Sodium Beef Broth
2 cups             Water
1 Tbsp            Miso Paste
1 bunch          Kale, chopped (4-5 leaves)
5-6                  Sundried Tomatoes, finely chopped
1-20oz can      Lentils, drained and rinsed (I pick these up in the ethnic food section at Top Value)
½ pkg              Whole Wheat, Brown Rice or other whole grain Penne Pasta
1 stem             Fresh Basil, chiffonade or finely chopped

-          In a large pot, heat oil over medium heat. Add onion and garlic and sauté until transluscent.
-          Meanwhile, mix seasoning blend into ground turkey. Add to onion mixture and brown, stirring occasionally. When
      meat is mostly browned, add mushrooms and sauté for another minute.
-          Stir in broth and next 4 ingredients (water through lentils). Bring to a boil and then reduce to simmer. Cover and
       let cook for 20 minutes, stirring occasionally.
-          Stir in pasta and cook uncovered another 8-10 minutes or until pasta reaches desired consistency.
-          Turn off heat and stir in basil.
-          Serve with parmesan cheese and hot pepper flakes.

                                                                                  --Tips--
-          How to chiffonade basil: Grab a sharp slicing knife, then take several leaves that have been
      washed and patted dry. Stack them on top of one another, making sure that the largest leaf is on the
      bottom and then roll them together into a tight tube. Hold the tube against your cutting board and cut thin slices
      at a diagonal. You’ll end up with narrow confetti strips for your soup.
-          Fat free beef broth really gives this soup an authentic flavor, but you can use any broth of your preference.
      Just be sure that it’s fat free and low sodium. Small details like this go a long way in improving your diet
      and health.
-     You can "veganize" or lighten this soup by using vegetable broth and omitting the meat. Either way, it's
       AMAZING!
-          Nearly all of these ingredients are available "ready to use" so, if time is keeping you from preparing healthy
       meals at home, try these options to make meal prep a snap.
        o   Dorot packages teaspoon-sized garlic cubes in ready to use packages in the freezer section of health
            stores, like Trader Joe's.
        o   Pre-chopped onions can be found in the salad and freezer section of most markets.Just toss in as much as
            you like.
        o   Kale can be found washed and chopped in the salad section. You can also substitute spinach or other
            dark leafy green, but I like the kale because it’s a hearty, high flavor leaf that stands up to heat. If you use a
            more delicate leaf, like spinach, stir it in at the very end with the basil.
        o   Miso paste is available in the refrigerated section of many markets, usually near other Asian and vegetarian
            ingredients. As a fermented food, it’s high in anti-oxidants and has a very salty flavor. At 560mg of sodium
            per tablespoon vs. 2325mg per teaspoon for salt, it’s an excellent salt substitute. I like the Organic Premium Miso
            paste from Nijiya Market in the Rolling Hills Plaza. It’s an authentic, Japanese miso and makes a great broth on its
            own ($6/17.6oz cup).
         o If you don’t have lentils, use kidney beans or another hearty bean. Trader Joe's also ready-to-use, steamed lentils in
            the salad section.

     If you’re used to buying the popular-brand yogurts, you may find Greek yogurt somewhat bitter. That’s because nearly all commercial yogurts are loaded with sugar. I am checking a popular brand’s nutrition label on their site, right now: A 6oz. container (3/4 cup) of yogurt has 26g of sugar. That’s six and a half teaspoons! Their “Kids” product, which is about 4oz, but labeled in grams has more than 3 teaspoons of sugar. A little better, but not by much. Excess sugar intake is a leading cause of obesity, diabetes, tooth decay; and many experts are arguing that at high, unnatural levels, such as found in processed foods, it is a toxin. To make a healthy and informed purchase, check sugar content when you read the food label. 4g = 1 tsp and then ask yourself if you would dip a teaspoon into the sugar bowl that many times. The ingredients list is another clue about how much sugar a product has because ingredients are listed by weight. If sugar is the first, second or third ingredient on the list, put the package back on the shelf.

     Yogurt is a huge market. That's why there's so much space dedicated to it in the dairy section of most markets. It’s palatable, easy to eat and kids love it. But most yogurt is junk food that’s been packaged as a healthy product. It’s a shame because, plain, it really is a healthy food, especially Greek yogurt. Greek yogurt has only 3 teaspoons of naturally-occurring sugar for each cup and it’s a nutrient powerhouse that’s high in protein to keep tummies full for a long time. So why buy the sugar-laden commercial stuff when you can save money (not to mention the environment from excess packaging) and make your own healthy and delicious fruit-at-the-bottom version in about 2 minutes?

Fruit at the Bottom Yogurt

¼ cup    Fresh or Thawed Frozen Berries or other fruit, such as mango or peaches
1 Tbsp   Juice or Unsweetened almond milk
1            Pitted Medjool Date
1 Tbsp   Unsweetened Coconut or other nuts or seeds of choice, or 2 Tbsp high-fiber cereal
1 cup     Plain Greek Yogurt, or unsweetened non-dairy yogurt
              Extra fruit and mint for garnish

Blend first 3 ingredients (berries through date) until smooth. Add more juice or milk, if needed to reach desired consistency.  (I use a Magic Bullet for ease and to keep cleanup minimal)  Pour berry coulis into bottom of a small bowl.

Sprinkle coconut, nuts or cereal over berry coulis. Top with yogurt. Garnish with berries and a mint sprig, if desired.

          Growing up, breakfast usually meant frosted flakes, toast and jam, sometimes a corn tortilla rolled up with a slice of ham. It was more a socializing event than a serious meal. So, when one of my uncles invited the whole family to a celebratory breakfast at the diner near his new apartment, we were excited. Since my grandma was an amazing cook, my family treated dining out as a special occasion, rather than a nightly convenience. Waitresses bustled through the scent of grease and rising steam with an air of cheerful aptitude while I pored over the endless combinations of foods listed on the multi-page menu. Sensing that I needed a little help with the unfamiliar terms, my uncle suggested that I order pancakes. My family had immigrated to California shortly before my birth and up that point; I’d grown up on a pretty solid Costa Rican diet and I wondered if pancakes were like frosted flakes. A short time later, the waitress arrived with two carafes of syrup in a silver tote and set them before me with a practiced flourish. I felt like royalty and couldn’t wait to see what these pancakes were all about that they deserved such a lavish presentation. My eyes weren’t disappointed when the stack of pancakes arrived crowned by sumptuous whipped cream and a butter golf ball that skated across the surface when the plate was set before me. My 5-year-old vocabulary did not yet include the word, extravagant, but that’s pretty much what I was thinking. Someone poured syrup for me and I watched it cascade over the tiers of golden buttermilk pancakes before digging in. As I chewed that heady assortment of ingredients, the dizzying effect of high-proof sugar dissipated to a cloying butter taste and I was finally left with a flavorless dough that was anything, but extravagant. This was the fool’s gold of the culinary world,: pretty to look at, but not worth a single bite. Every pancake that I tasted after that left me with the same impression and eventually, I decided that I just didn’t like American breakfast food.
         Usher in the late-80’s and 90’s when healthy option began to grace menus and I saw multigrain banana pancakes served with fresh fruit and a turkey breast patty. I decided to give pancakes another try and this time, I wasn’t disappointed. They had a hearty, crunchy texture with a complex nutty, cinnamon-laced flavor. The sprinkling of powdered sugar paired perfectly with the sweet banana in the pancakes, so that I didn’t even need to enhance them with syrup. Instead of a wreath of whipped cream, there was a “kiss” in the center. I was wowed by what a satisfying and lasting experience breakfast can be when not just the best ingredients are used—because face it, the best butter is still 100 calories and 11g of fat—but when the nutritional value of each ingredient is considered.
         With that in mind, I’m very happy to share with you the Christmas morning pancakes that I made for my family yesterday. That makes them sound extravagant, and they are, in terms of health benefits. But, they’re also my year-round pancakes and the great news is that they take no longer than the flavorless, doughy, ultra-refined kind to make.
         You may be wondering what makes these so much healthier than regular buttermilk or “homestyle” pancakes. They start with high-fiber ingredients like whole wheat flour, flax seed and rolled oats. White flour is such a highly refined ingredient that vitamins and minerals are added back in, at the end of the refining process, just to be able to categorize it as food. Not only is it nutrient-deficient, as a refined carb it contributes to your risk of obesity, diabetes and other serious illnesses. Don’t use it in pancakes or anything else, if you want to keep your family healthy. Cinnamon is full of antioxidants that among other benefits appears to help reduce cholesterol and blood sugar. Spices also enhance flavors, so that you can use less sugar without compromising taste. Walnuts, eggs and Greek yogurt add protein, giving these pancakes staying power. The coconut oil adds healthy fats that are easily metabolized for energy.
         Give these "Health"style pancakes a try. I think your family will love them as much as mine does. They also freeze well, so make an extra batch for rushed mornings. Freeze them individually on a cookie tray first and then you can stack them in freezer bags. Toast or microwave back to life. Enjoy!

Healthstyle Pancakes
1 cup        Whole Wheat Flour
¼ cup       Rolled Oats (Old Fashioned)—sometimes I put them through the blender to lighten the texture.
2 Tbsp      Ground Flax Seed
1 tsp         Baking Powder
½ tsp        Baking Soda
½ tsp        Cinnamon
¼ cup       Toasted Walnut Pieces—toss in a dry pan over medium heat for about 3mins or until fragrant. Watch
                                                     carefully so they don’t burn.
¼ cup       Plain Greek Yogurt
1 cup        Almond Milk, or other milk of choice
2 Tbsp      Grade B Maple Syrup, Date or Blue Agave Syrup
1 Tbsp      Coconut Oil, melted
1                              Egg or ¼ cup egg substitute
Zest of 1   Orange, optional
                 Cooking Spray, Coconut Oil or Earth Balance Spread for cooking
(Add in variations: dried cranberries or raisins, chopped fresh fruit or berries, mini-chocolate chips, other spices like nutmeg and allspice…get creative.)

-In a large bowl, mix first 7 ingredients (flour through walnuts).
-In a medium bowl, mix next 6 ingredients (yogurt through orange zest).
-Spray a large pan with cooking spray and heat over medium-high heat. If using coconut oil or Earth Balance, melt
  about ½ a tsp and spread evenly across pan with a spatula.
-Use a gravy ladle to measure dough and heap into pan, about ¼ cup per pancake.
-Cook until bubbles begin to appear on top and edges appear brown, 2-3 minutes. Flip and cook until cooked
  through, about 2 minutes.
-Serve with fresh fruit.

_           ‘Tis the season for egg nog and all things decadent. I grew up in a family where creamy desserts (in fact, every variation of confection and sweetness) were the norm: rice pudding, custards, milkshakes and even a super sweet, cinnamony, thick breakfast drink called átolé that’s made with milk and corn starch. So it’s no surprise that when egg nog made its yearly debut in November, we were all over it. As an adult, I cherish memories of family gatherings where all of these foods and beverages were served. The funny thing is that these foods don’t taste so great anymore. I love the “idea” of them, but not actually eating them. They’re just too rich, sweet and heavy for me. So, this year, when the kids started clamoring for egg nog, I decided to make my own version of that wonderfully spiced essence of the holidays.
          Coconut has medium-chain fatty 
          acids that your body converts into
          immediately available energy,
          rather than storing it as fat. It’s
          also high in lauric acid which
          boosts your immune system,
          especially during this time of year
          with its antimicrobial and antiviral
                                                                                                                               qualities. Studies also show that
                                                                                                                               the fatty acids in coconut help to
                                                                                                                               protect your heart.

           Almonds add more heart-health benefits to this beverage and appear to help decrease cholesterol,
                           especially LDL (the bad stuff). They are also high in protein and calcium, so almond milk is a great
                           substitute for dairy, if you have an intolerance or sensitivity to lactose.
           Sugar is sugar is sugar…but we are hard-wired to like it. In fact, research shows that breast milk is sweet by
                           evolutionary design to encourage newborns to eat. Sugar-detecting taste buds are primarily found
                           on the tip of your tongue, right where your first bite of food typically lands. It’s hard to get around
                           those kinds of natural instincts, but the good news is that you can greatly reduce and even
                           eliminate sweet craving just by staying away from sweets. When you have something sweet, go     
                           easy and make sure it’s the most nutritional form of sugar you can find. That usually comes from
                           minimally processed fruits like dates, raw agave or (less refined) Grade B maple syrup.
           Spices have all kinds of health benefits. Cinnamon appears to help moderate blood sugar and cholesterol,
                           and help with joint and muscle pain. Cloves put a stake through the hearts of bacteria and viruses,
                           and appear to increase circulation and metabolism. Cardamom improves liver function and fat
                           metabolism. Both allspice and nutmeg have anti-inflammatory effects.

            As a bonus, this egg-less nog is vegan, since it has no animal products (who said, vegan doesn’t taste good?), but it is not low in calories. Protect your waistline by sticking to 4 ounces, or half a cup of this delicious dessert.

Healthy Holiday Nog
1- 14 oz can  Full fat coconut milk (Not the stuff you get in the dairy case. You’ll find it on a shelf in the Asian food
                      section)
1 ½ cup         Unsweetened Almond Milk (Yup, the stuff from the dairy case) or other milk of choice
1/3 cup          Date Syrup, Raw Agave or Grade B Maple Syrup
2 tsp              Vanilla Extract
½ tsp             Ground Cinnamon
¼ tsp             Ground Nutmeg
¼ tsp             Ground Allspice (4 whole berries, if grinding fresh)
¼ tsp             Ground Cloves (4 whole cloves, if grinding fresh)
¼ tsp             Ground Cardamom (4 shelled pods, if grinding fresh)

-Grind the spices with a mortar and pestle or an electric spice grinder, if using fresh.
-Shake the can of coconut milk well before adding to blender jar. Add rest of ingredients. Blend well, about 30
  seconds. Chill and enjoy. Makes about 6 servings.

_          Pomegranates are one of my favorite fruits and they just happen to be in season right now. The problem is getting the seeds out without the kitchen looking like Jason Voorhees stopped in for tea.
         Peeling a pomegranate can be pretty messy. In a way, I think that’s part of the fun. It’s a challenge to get to those multi-faceted seeds that shine like rubies and are called arils. The arils’ deeply pigmented crimson juice stains so well that it has been used to dye wool and before the introduction of lipstick, as a lasting lip stain…and, boy does it last! But, before you let messy experiences stain your decision to peel your own, check out these juicy details.
         Pomegranates are higher in antioxidants than other foods, including red wine and green tea. Studies show that they slow aging, reduce inflammation and protect against heart disease, cardiovascular disease and cancer. The juice appears to lower blood cholesterol and, in men, protect against both prostate cancer and erectile dysfunction. It is also high in vitamins C and B5, aka Pantothenic acid which is important to a number of metabolic processes, including breaking down fats and carbohydrates for energy and manufacturing red blood cells and certain adrenal hormones. It is so full of beneficial phytonutrients that it questionably earns its title as a “Superfood” and should be enjoyed often. Add the seeds to salads, main dishes, desserts and of course, they’re delicious by themselves. Kids love pomegranates and my daughter is no exception. She keeps our fruit bowl stocked when they’re in season and she's a pro at peeling a pomegranate without making a mess. Check out her handiwork in this slide tutorial shows.

_           Cold weather is the perfect time to fire up the oven. It brings warms up the house and fills it with wonderful home-cooked scents that really bring the family together and seem to encourage dinnertime conversation. Here’s a fairly quick, yet healthy and filling wintertime salad recipe that I love. You can take advantage of winter root vegetables that get fabulous flavor when roasted or grilled, like sweet potatoes, which are high in heart-healthy fiber and eye-protecting carotenoids. We’re lucky to live in California because the mild weather means we get an amazing year-round selection of typically summertime veggies like asparagus which besides being delicious grilled, also imparts a healthy amount of blood-pressure-regulating potassium, as well as folate; an important vitamin for women of child-bearing age.  Cauliflower  is high in powerful antioxidants that promote natural detoxification and protect against cancer. Portabella mushrooms add meaty texture and flavor to this salad and are a nutrient-dense food that appear to help eliminate toxins from the body and improve immune system function. Use vegetables that you have on hand. Other vegetables that grill well are all root vegetables: potatoes, beets, turnips; all cruciferous veggies: broccoli, Brussels sprouts; most squashes, peppers, mushrooms and especially, onions which develop a wonderful caramelized sweet flavor.

Roasted Vegetables Salad
Veggies of choice. Here’s what I used:
Bowl  1:
1 large         Sweet Potato, peeled and julienned
1                                    Sweet Onion, sliced and separated

Bowl 2:
1 bunch       Asparagus, tough stems removed (just fold them in half. They’ll break at the right place.)
1                  Cauliflower, cored and chopped
1                                     Orange Bell Pepper, Seeded and julienned
1 large         Zucchini Squash, sliced lengthwise and then in half
2                                     Portabella Mushrooms, sliced

Bowl 3:
1                                     Lemons, zest and juice
1 clove         Garlic, peeled, crushed and minced
1 Tbsp         Olive Oil
1 tsp            Seasoning mix of choice (I used Trader Joe’s 21 Seasoning Salute)
1 tsp            Dashi Kombu powder
1 Bag          Pre-washed Spring or Baby Lettuce Mix
4-6 Tbsp     Orange and Blueberry Reduction Vinaigrette (recipe follows)
4 Tbsp        Dried Cranberries
4Tbsp         Pine nuts or nuts of choice
4 Tbsp        Crumbled goat, Feta or other cheese of choice

-  Preheat oven to 450F degrees.
-  Use large bowls with tightly fitted lids or gallon size bags for bowl 1 and bowl 2 veggies.
-  Mix ingredients for bowl 3. Note: the Dashi Kombu powder acts like corn starch, thickening the marinade.
-  Pour ½ of marinade over bowl 1 veggies. Repeat with bowl 2. Cover bowl or seal bag tightly and shake well to
   coat.
-  Pour sweet potato, onion and cauliflower on a lined baking sheet and spread out in a single layer.
-  Pour bowl 2 veggies onto a separate lined baking sheet and spread out in a single layer.
-  Roast 15-20 minutes or until golden and tender. Stir occasionally to prevent burning. Note that the mushroom
   and zucchini will release some moisture, so broil until most of liquid has cooked off.
-  While the vegetables broil, toss lettuce with 3-4 tablespoons of vinaigrette. Divide among 4 bowls.
-  Place all roasted veggies in a large bowl. Pour 3-4 tablespoons of dressing over all and gently toss. Divide
   among 4 bowls. Top bowls with 1 Tbsp each of cranberries, pine nuts and goat cheese and serve with extra
   vinaigrette, if desired.

Orange and Blueberry Reduction Vinaigrette
1 tsp      Olive Oil
1 Tbsp   Shallot, minced
2 cups   Fresh Squeezed Orange Juice
1 cup     Blueberries or other berries of choice (use fresh or frozen)
2 sprigsFresh Thyme
1 Tbsp   Date or Blue Agave syrup
2 tsp      Stone Ground or Dijon Mustard
                Fresh Pepper to taste
Heat olive oil in a small pot over medium heat. Saute shallot until translucent, 2-3 minutes. Add orange juice, blueberries and thyme. Bring to a slow boil. Boil until liquid has reduced to about 1/3 cup, about 25 mins. Stir occasionally, crushing berries to release juice. Remove from heat and allow to cool.

Strain into a glass jar with a tight-fitting lid. Add syrup, mustard and pepper. Seal tightly and shake vigorously to blend well. It’s ready to go on your favorite salad! Store in the refrigerator up to one week.

_     I think pancakes are pretty much on everyone’s list of favorite foods. For cooks, they’re easy to make. For diners, they’re yummy to eat. The great thing is that they can make a healthy meal with the right ingredients. It’s not the buttermilk in buttermilk pancakes that makes them unhealthy, it’s the overly processed ingredients: fats, white flour, sugar, sodium, no fiber and the toppings; more fat, sodium and sugar. This pancakes recipe is for hearty, healthy and savory Zucchini Cakes. Serve them with my Mom's Creamy Tomato Soup recipe for a super dinner. They also make a delicious and very filling breakfast or lunch. Try them and tell me what you think. Before I get on with the recipe, here are some tips to make pancakes healthier:
·         Use whole grain flours
·         Add oat bran to your dry mix
·         Grind up Old Fashioned (whole) Oats
      in a blender and substitute for ½ of
      flour
·         Shred an apple into the mix
·         Nix the salt (it won’t be missed) and 1
      tbsp of sugar is enough for a whole
      batch of pancakes, especially, if
      you’re planning to top them with syrup
      or jam.
·         Top pancakes with fresh fruit and a
                                                                                                                          sprinkling of powdered sugar and
                                                                                                                          cinnamon, instead of syrup.
·         If using syrup, be judicious about the amount you’re using and use date syrup or grade B maple syrup.
·         Don’t spread butter on your pancakes.

Zucchini Pancakes
Bowl 1:
2                           Zucchinis, shredded
½                          Onion, minced
1 lg clove              Garlic
                             Zest of one lemon
½ C                       Parmesan and Vegan Cheese blend (I make this myself: ½ & ½)
  Bowl 2:
¾ C                       Unsweetened Almond Milk or regular milk
1 Tbsp                  Olive Oil
½ C                       Egg Substitute or 2 eggs
Bowl 3 (Large):
1 C                        Whole Wheat Pastry Flour
1 ½ tsp                  Baking Powder
1 tsp                      Seasoning Mix (I used Trader Joe’s 21 Seasoning Salute)

                              Cooking Spray
 
-   Mix well, ingredients for each bowl.
-   Add ingredients from bowl 2 (almond milk through eggs) to bowl 3 (flour through seasoning mix). Stir just until dry
    ingredients are incorporated. Do not over stir.
-  Add ingredients from bowl 1 (zucchinis through cheese). Blend until just incorporated.
-  Spray a non-stick skillet with cooking spray and place over medium-high heat. Use a 1/3 cup measure to measure
    zucchini batter into pan. Cook cakes until they begin to brown around the edges and bubble on top, 3-4 minutes.
    Flip and cook another 2-3 minutes or until cooked through and browned on both sides.
    Makes about 12 cakes.

Serve with a simple oil-free bruschetta and my avocado mash. They make a great meal on their own and are great for a savory breakfast the next day.
Simple Bruschetta—Toss together about 1 cup diced tomatoes. Add 1 clove garlic that has been crushed and minced, 1 tbsp fresh basil that has been minced, ½ tsp dried oregano and fresh cracked pepper to taste.
Avocado Mash—Halve, pit and remove avocado flesh from skin. Place in a bowl and add 1 clove garlic that has been crushed and minced, 1/4 tsp seasoning mix of choice, a pinch of dashi kombu powder, cracked pepper to taste. Chunk mash and serve immediately.

_      I love having four full days over Thanksgiving weekend to spend with loved ones. Like most everyone, we baked and cooked and caught up with friends and family. Since it’s been warm, we spent an afternoon at the tide pools, enjoying the beautiful colors and variety of sea life in the rocky pools; and we finally tackled that insane tomato vine in the back yard that I’m always talking about. It was a close one, but I think we won with almost more cherry tomatoes than I knew what to do with. I added them to salads and casseroles and made fresh bruschetta, but it didn’t seem like it made much of a dent and the heat wave we got wasn’t helping to prolong their shelf life. I had to use them up and pronto. Since my kids will swim to Catalina Island for a cup of tomato soup, the answer was pretty clear cut.
     After chopping them up, I had five cups, which is perfect for a good batch of healthy, honest-to-goodness, non-processed, as-nature-intended creamy tomato soup. This is a "guy's soup"—not the kind that will put hair on your chest, but the kind that will tackle prostate cancer and take it down. It’s also an "everybody’s soup" because that very same champion cancer fighter that goes by the name, Lycopene, fights other cancers handily. Tomatoes also have strong disease fighting potential with additional powerful phytonutrients, including offering eye protection with a compound called lutein. The vitamin C of tomatoes, coupled with the immune-system boosting power of onions and garlic make this a great soup for winter cold and flu season.
     When I talk to people about nutrition, many are genuinely surprised to find out how much sodium, sugar and fat are in the prepared foods that they buy. Processed tomato soup, unfortunately is high in all three. You may be surprised to learn that a popular brand considers a serving to be ½ a cup. That’s not a filling meal by any stretch. In those 8 tablespoons worth of soup, you will find 4 teaspoons of sugar and nearly a fifth of your daily sodium allowance. Even a cup of my favorite organic version has added sugar and 750mg of sodium per serving—1/3 of the recommended daily allowance. Excess sugar, salt and fat are almost unavoidable in processed foods. While the organic version is ultimately healthier than the popular brand, it’s still too much. If you go to a restaurant, tomato soup will be high in both sugar and sodium, as well as fat. I looked at a recipe today that calls for ¾ cups of olive oil for six servings—in case, you’re wondering, that’s 1,433 calories/162g fat in total or 239 extra calories/27g fat per person. It also called for 4 tablespoons of butter, “for the finish”—400 extra calories and 44 extra grams of fat. I was stunned that something so promisingly healthy could, without a second thought, be rendered junk food.
     Try this super healthy version that is full of naturally sweet ingredients, like the garden fresh tomatoes, sweet onion and carrots. The Dashi Kombu powder, literally dried kelp available from Asian markets that has been ground to a fine powder in your coffee or spice grinder, tastes super salty, but only adds about 18mg of sodium to the whole pot, and it serves double duty as a thickening agent.

Mom’s Creamy Tomato Soup
5 C                Fresh tomatoes, chopped. Drain off juices and reserve. *see how-to below on peeling tomatoes
2 Tbsp          Olive Oil, divided
½                  Sweet Onion, diced (Walla Walla, Vidalia and Maui are sweet varieties)
2 lg cloves    Garlic, crushed and minced
½ C              Carrots, diced or shredded
½ tsp            Celery Seed
4 ½ C           Low-Sodium Vegetable or Chicken Broth
¼ C              Fresh Basil, minced
¾ C              Unsweetened Almond Milk or regular milk
½ t                Dashi Kombu powder
                     Black Pepper to taste
-Heat oven to 450°F.
-Place chopped tomatoes in a large plastic bag. Add 1 Tbsp olive oil and toss to coat. Spread tomatoes on a baking
  sheet. I use a Silpat mat to make clean up easier, but you can also line   your baking sheet with foil. Roast for
  45-60 minutes or until caramelized. Stir occasionally. It helps to drain off excess juices at the beginning of the
  roasting process. Just be sure to reserve them for the soup.
-While tomatoes are roasting, put remaining tablespoon of olive oil in a large pot and heat over medium flame. Add
  onion, garlic, carrots and celery seed. Saute 5-6 minutes or until vegetables are soft-tender.
-Add broth, roasted tomatoes and reserved juices and bring to simmer. Cover and simmer 15 minutes.
-Remove from heat. Stir in basil, milk, dashi kombu and pepper. Allow to cool about 15 minutes.
-Blend in batches until smooth.

*How-To: For an extra smooth soup, you can peel standard size tomatoes by scoring the bottom in an X-pattern. Carefully drop them into rapidly boiling water for 15 seconds and remove right away with a large slotted spoon. The skin will come away easily.

This is the lunch I made today from last night’s leftovers. This is a $9+ meal at any restaurant and it tastes like a million! If being rushed in the morning is keeping you from packing a healthy lunch then leftovers are your answer. Just prepare a little extra of whatever you’re making for dinner and you’re already ahead of the Health Game for tomorrow. Here are some ways that leftovers help you stay healthy.

No Questionable Ingredients. You know exactly what’s in your food: Fresh vegetables, lean
proteins, whole grains. And you know exactly what’s not in there:
   Transfats, refined carbs, excess sodium and sugar, and allergy-triggers. That gives you the peace of mind that
   your and your kids' nutrition needs are covered.
Home Cooked Flavor. Whatever you make is going to taste great. An added bonus is that many foods actually
   taste even better the next day when flavors have had the time to blend perfectly.
No Stress Morning. Pack lunches as you put away leftovers to eliminate some of the hectic morning rush and
   then take leftovers from the fridge to the lunch box in the morning. To save even more time, pack foods that don’t
   need refrigeration in lunch boxes the night before.
No Stress Lunch. You don’t have to worry about where to go, grab a bite and get back to your desk from, within 30
   minutes. And your kids don’t have to stand in a lunch line waiting for a lunch that meets government nutrition
   standards, but is not exactly high on flavor or satisfaction. Flavor and food satisfaction ranks high in food
   choice and is a major tool in the fight against weight gain and childhood obesity. I’m not going to bash
   school lunches because there are enough people doing that, but if you haven’t been to your child’s school to get
   an actual look not only of what’s served on trays, but at how many kids are passing up whole food groups and
   dumping them in the trash because they aren’t presented well or because of inferior taste or texture, I suggest
   you have a look. “Wholesome” meals sold do not equate wholesome meals eaten. Packing a healthy
   lunch that appeals to your child’s preferences is one of the most loving things a parent can do.
Health Supporting. Think about typical take-out or drive-through food: high fat, high sodium, high sugar. By
   making your own lunch, you take control of your health and the quality of your life because it eliminates the
   heavy-handedness of these ingredients in commercially prepared and processed foods; and therefore, reduces
   your illness risk.
     Fat: Transfats and excess fats, even from healthy choices contribute to risk of obesity, heart and cardiovascular
             diseases, and associated complications.
     Sodium: If you’ve ever noticed that a ring feels tighter on your finger after you’ve eaten a high-sodium meal,
             you could be sodium-sensitive. Lower your risk of elevated blood pressure, heart disease and
             cardiovascular disease by reducing sodium intake.
     Sugar: Excess sugar intake contributes to diabetes and tooth decay. In fact, recent studies suggest that it also
             affects cognition and focus.
Save Money$$. A 2010 Bundle.com report shows that the average expenditure on food and drink is 17% of daily
   budgets, nationwide. In Los Angeles, the average is 21%. Put spending green back in your pocket by packing
   healthy greens for lunch with my Antioxidant Monster Wrap (recipe follows).
                                                    
                                                    ANTIOXIDANT MONSTER WRAP LUNCH
How to make it:  Spray a nonstick pan with cooking spray. Add chopped onion, minced garlic and seasonings, and sauté over medium-low heat until onions are translucent and spices very fragrant. Add a few tablespoons of broth or water and dump in your veggies*, stirring to coat with spices. Saute to desired tenderness. That’s it! Yum!
   *Veggies that were in my fridge for my wrap: Baby broccoli, red bell pepper, zucchini, pre-washed & packaged
     green beans, shredded carrots. I also added, drained and rinsed canned garbanzo beans.

A note about "the soggy factor": I would pack this exactly as I pack all leftovers; in separate containers. Certain lunches are prone to sogginess, but that shouldn’t deter you from your mission to be healthy. Pack moist foods in their own container and then build your sandwich or wrap at lunch time. Show kids how to wrap their filling in a high-fiber tortilla. Don’t worry about messy. A messy kid is a kid that’s having fun and learning. As they say, practice makes perfect, but you can always include a fork or spoon and they can eat their bread or wrap with their filling instead of around it.

Use separate reusable containers to pack:
Veggies   *   Shredded Cheese   *   Plain Greek Yogurt   *   Salsa
For avocado: Cut around avocado, removing a 1/3 – ½ section. Leave the rind on. Take a sharp knife and cut
   through avocado flesh to rind, without cutting through rind. Wrap tightly in stretch wrap. Make sure the wrap is
   gently pressed against avocado flesh to prevent air pockets. It’s contact with air that makes avocadoes turn
   brown. Put the wrapped avocado in its own container to prevent it from getting smashed.
For high-fiber tortilla: Roll it into a tube and wrap it in foil that will be used as a clean surface to build the wrap on.
Don’t forget a water bottle, napkins and a fork. I would also include a mid-morning snack, like a handful of nuts, a
   string cheese or fresh fruit.

Building a MONSTER:
Remove tortilla from foil and spread foil out on table. Lay tortilla on top of foil. Place veggies down center of tortilla. Top with yogurt, salsa, shredded cheese and avocado. Roll up and enjoy!

_ If you still have Thanksgiving leftovers, here’s a quick and hearty hash that I made, but you can make this simple dish with any leftovers. It’s a Latin-infused Jambalaya that’s ready in no time. It includes healthy whole grains, instead of white rice. A refined carb, white rice contributes to obesity and diabetes because of its high sugar, low fiber and nutrient content. If you’ve tried brown rice before and find it a little boring, first, remember that anything new takes a little getting used to. Use broths and other seasonings and other additions, like vegetables, dried fruits and nuts to liven it up. Secondly, there are a lot of whole grains to try alone or as a blend to vary texture and flavor. Each one has a different nutritional profile, so a blend exposes you to a wider range of good-for-you phytonutrients. Pearled barley, wild rice and brown rice are common at most markets. Specialty and health food stores offer a greater variety: summer (aka: soft) and winter (aka: hard) wheat berries, amaranth, millet, farro and kamut. These grains are usually available in bulk bins and the great thing about making a blend is that you only need to buy half to a whole cup to end up with a giant gourmet-quality whole grain blend. Quinoa is another great addition. It is technically a seed that is high in both protein and healthy fats, and cooks up like a grain. Trader Joe’s has a great ready-mixed blend called Brown Rice Medley that includes brown rice, black barley and diakon radish seeds. Open up a new world of flavors, variety and health by trying some of these healthy grains.  

*TIP* Whole grains take longer to cook than white rice because their outer husks, where fiber and other nutrients are found, are intact. Double or quadruple your recipe when you make them, and freeze some for convenience because we are all about convenience. If it’s handy, you’re likelier to use it. Measure one to two cups of cooked whole grains into a freezer bag. Squeeze out the air when you seal it and then pat it flat, so that it spreads out evenly. Squeeze out any excess air and lay it flat in the freezer compartment. A cookie sheet helps keep its shape. Once the grains are frozen, you can stack the packages more conveniently. To reheat, remove grains from the bag and onto a bowl. Cover, heat in the microwave and fluff with a fork. It’s ready to go!

Latin-Infused Jambalya
1 tsp                    Olive Oil
½                         Onion, diced
½ tsp                   Dried Oregano
¼ tsp                   Cumin
1 lg clove             Garlic, crushed and minced
2 C                      Cooked Whole Grains
1 ¼ C                  Frozen Veggies Blend with Corn (I used Birds Eye Ultimate Southwest Blend)
1 ½ C Total         Cooked Turkey, Chicken Breast, other meat or meat substitute product (I used Turkey breast and
                                 lean ground turkey that I seasoned to taste like sausage: sage, oregano, garlic, fennel seeds)
1-14oz can         Black Beans or Lentils, drained and rinsed (I used a 1/2 pkg of Trader Joe's Steamed Lentils)
½ C                    Tomatoes, diced (I used cherry tomatoes from my yard*)
¼ C                    Cilantro leaves, minced
½ tsp                  Dashi Kombu Powder
1                                                 Avocado, sliced
1 large               Mango, peeled and diced

-  Heat olive oil in a large pan over medium heat. Add onion, oregano and cumin. Saute until onion is translucent,
   about 3 minutes. Add garlic and sauté another minute.
-  Add whole grains, frozen veggies, turkey and beans. Heat, stirring occasionally until heated through. Stir in 
    tomatoes and cilantro, and remove from heat.
-  Top each serving with extra cilantro, avocado and mango slices and serve with hot sauce.

*I've talked about my prolificly productive cherry tomato plant before, but it's a great reminder that there is a huge variety of tomatoes. You can find them at farmer's markets and in the specialty section of many markets (or grow your own!). They add so much because they all taste a little different, some have different textures and amazing colors.

_   Honey, it’s cold outside and that means warming up with a fragrant bowl of hot soup and maybe a roasted veggies salad. If you haven’t had a roasted veggies salad, you’re in for a treat. I will put one together soon, so you have specifics, but generally, you roast your favorite winter veggies and then pile them on top of baby lettuce and other farm-fresh accompaniments. It’s delicious, hearty and versatile. One of my favorites is to make fajitas, throw in some corn and black beans, and make a hot Tex-Mex salad. So stay tuned for a hearty salad recipe.
   In the meantime, I have gotten some requests for a little more meat in my recipes, so I made a Langoustine Chowder this time around. I was also asked if I’m a vegetarian. I eat meat on occasion, but I feel better when I load up on plant-based fare and frankly, my clothes fit better when I do. I want to strike a happy balance, though, so if you have any requests on how to make a favorite dish healthier for your family or substitutes for unhealthy ingredients, please contact me. I’ll get back with an answer on my page, and if I don’t have an answer, I will talk to one of the awesome experts that I am so fortunate to know, to get you an answer. Part of the reason that I offer so many plant-based recipes, is that most everyone knows how to cook meat—you grill it, roast it, braise it, stir fry it—but the art of cooking plant-based dishes has been lost as we’ve embrace a convenience-based, drive-through, processed foods diet. I want to bring the joy of amazing foods, like roasted butternut squash (yum-o!) back.
     We are busy…kids, school, work, homework, dinner, obligations and stressors like traffic, bills, poor health, chronic illness and that ridiculous number on the scale, in spite of all your efforts can be overwhelming. I’m married with two school-aged kids, so I’m right there with you. Our family struggles with the same issues as other families and there are times when I look around the kitchen and wonder what I’m going to make and then think about how easy a drive through, take out or delivery meal would be. I know it’s tough to make time for health, but unless we do it, our kids are going to carry poor lifestyle habits into adulthood and we’ll pay the piper sooner or later with poor health, expensive medications and procedures for our own bad habits. It doesn’t have to be that way. Study after study shows that small, progressive changes can radically improve our physical, emotional and even social health, at any age or stage of wellness. So let’s get started, even as the holidays are upon us because when you think healthy, you begin to make healthier choices and the chocolates and desserts begin to sound a little less enticing!

Langoustine Chowder
1 t                           Olive Oil
½                             Onion, chopped
1 clove                  Garlic, crushed and minced
4                              Potatoes, diced (skin on, that’s where the fiber is)
1                              Large Carrot, diced
6 cups                   Broth (vegetable or chicken)
½ t                          Celery Seed (not celery salt)
½ t                          Dashi Kombu Powder (Please make this. You can get dried kelp at Asian markets
                                                                  & grind it up in your coffee or spice grinder. 35mg of sodium/tsp
                                                                   compared to 3,225/tsp for salt)
1                              Bay leaf
Fresh Ground Pepper to taste
1/4 tsp                  Cardamom (about 4 pods, shelled and ground)
Pinch                     Nutmeg
¼ tsp                     Mustard Seed, ground
1 cup                     Frozen Corn Kernels
1 10-oz bag         Cooked Langoustine (Omit for vegetarian version or substitute your favorite
                                                               shellfish)
¼ cup                    Milk, non or dairy-based (I used unsweetened, plain almond milk)

In a small bowl, mix all spices: celery seed through mustard seed. Set aside.

In a large soup pot, heat olive oil over medium heat. Add onion and sauté until translucent, 3-4 minutes. Add garlic and sauté another minute. Stir in potatoes, carrots and mixed spices. Cook another 3-4 minutes, stirring occasionally. Stir in broth and return to a boil. Immediately, reduce heat to simmer. Cook 12-15 minutes or until potatoes and carrots are tender. Discard bay leaf.

If you have an immersion blender, roughly blend soup. There should still be a few solid pieces of carrots and potatoes when you’re done. If you don’t have an immersion blender, you can use a regular blender or a food processor to blend this up in batches. I would blend about ¾ of the soup mixture and leave the rest of root vegetables whole.

Add corn, shellfish and milk. Bring back to simmer and you’re done!

* Cardamom pods are an exotically, fragrant, almost floral, somewhat heady spice. Its unique flavor is primarily
   showcased in Indian and Middle Eastern cuisines. In fact, it’s one of the primary ingredients of Garam Masala,
   chai and many curries. You can find it in its ground form at most supermarkets, but for fresh pods, head to an
   ethnic market. I get my cardamom at India Sweets & Groceries in Torrance. Keep it in an air tight container.
   Besides keeping it fresh, every time you open the container you’ll be treated to an incredibly delightful burst of
   this flowery scent. I especially like to add it to warm pear desserts.

_A bowl of fruit on your counter is a great way to encourage healthy after school snacking. Pair it with a string cheese stick or a small handful of raw nuts for a filling snack that satisfies sweet and crunchy cravings and won't ruin dinner. I keep a variety of raw, shelled nuts in the pantry in airtight containers with individual scoops. (Tip: The scoops that come with protein powder containers are the perfect measuring size.) Try the Wake Up with a RAW-rrr recipe under the Menus tab. It sounds a little strange, but I haven't met a kid yet that doesn't love it. It's a filling, sweet and healthy dish that's made with banana, avocado and oatmeal.
If your kids are old enough, let them make their own smoothies and get creative with the fruits that they add. And don't forget greens...they're flavorless, but add a punch of antioxidants, vitamins and other good-for-you phytonutrients. Here are some of our favorite smoothie recipes.
Banana Mocha for the adults
1/2 c       Almond, soy or other milk
3/4 c       Black coffee
1/2          Banana
1-2          Pitted Dates
1 scoop  Protein Powder
3-4         Ice Cubes
Blend until smooth and enjoy!

Pumpkin Pie                                                                                     Berry Chocolatey Goodness
1 c           Almond, soy or other milk                                                   1 c            Chocolate Almond, soy or other milk
1/4 c        Canned Pumpkin (not pumpkin pie mix.)                             1/2 c        Frozen or fresh berries of choice
1/2           Banana                                                                               1/2           Banana
1/8 t         Pumpkin Pie Spice (or cinnamon, nutmeg &/or allspice)     1 handful Organic Baby Spinach
1-2           Pitted Dates                                                                        1 Tbsp     Cocoa Powder without alkali
1 scoop    Protein Powder (optional)                                                   1-2           Pitted Dates
3-4           Ice Cubes                                                                            3-4          Ice Cubes
Blend until smooth and enjoy                                                               Blend until smooth and enjoy. You will not                                                                                                                      taste the spinach in this.

_      I love Mexican food. It’s such a versatile cuisine that is alive with the flavors of chilies, tomatillos, vanilla, lime, tamarind pods; spices like, cinnamon and cumin; and herbs like, cilantro and epazote. Open up a cookbook of regional Mexican cuisines and you will find ingredients like Huitlacoche (a corn-flavored mushroom), squash blossoms and cactus. It lends itself to so many exotic, exciting and healthy flavor combinations and yet, it’s most typically reduced to an unhealthy grouping of over-processed, refined starches and saturated fats. I think it's safe to assume that the indigenous peoples of Mexico, including the Aztecs—whom, it has been argued gave rise to the great variety of produce we see in markets today through their innovative farming methods—did not reach for lard, sugar and salt as their primary flavor-enhancing ingredients. Neither should you, especially because it’s so easy to find wholesome and flavorful foods that can wake up your taste buds and give new reason to eat healthfully. Try out my Enchiladas Ricas and see if it doesn’t become one of your family’s favorite casseroles.
Enchiladas Ricas (makes 6 servings)
½ Tbsp            Olive Oil
½                     Onion, diced
2 cloves           Garlic, crushed and minced
1 tsp                Dried Oregano
½ tsp               Ground Cumin
                        Pepper to taste
1 large             Zucchini, diced
1 8-oz pkg        Mushrooms (Crimini, Portabello, Oyster or any combination)
½ cup               Shredded Carrots
½ cup               Frozen corn kernels
2 15-oz cans    Whole Beans, drained and rinsed (Black, Pinto, Kidney, Aduki or any combination)
¼ cup              Low Sodium V-8 Juice
1 ½ cup           Green Enchilada Sauce, recipe follows (In a pinch, use canned sauce)
6                      Taco size Corn Tortillas (Try La Tortilla Factory’s Whole Grain Fiber & Flax Corn Tortillas.
                                                               They are high in hunger-reducing, heart-healthy fiber. 5g per serving!)
¾ 6-oz bag      Organic Spinach, prewashed & ready to use
1 Cup              Reduced-fat or Vegan Cheese (I like mixing both kinds together)
½ Cup             Plain Greek Yogurt (Tastes just like sour cream)

-          Preheat oven to 375°F.
-          Heat olive oil in a non-stick pan over medium heat. Add next 5 ingredients: Onion through Pepper. Saute until
      onion becomes translucent and spices are fragrant. About 3 minutes.
-          Add next 5 ingredients: Zucchini through Beans. Stir to blend. Add V-8 and sauté about 5 minutes or veggies
      are tender. Add extra V-8 juice, if needed to keep vegetables from drying out.
To Build:
Spread a few tablespoons of Green Enchilada Sauce in bottom of a casserole dish.
Lay tortillas across bottom in a single layer. Break the tortillas in halves or quarters as needed to fit.
Spread ¼ of remaining Green Sauce over tortillas.
Spread half of Spinach over green sauce.
Spread half of vegetables mixture over spinach.
Top with half of cheese.
Top with ¼ of Green sauce.
Lay remaining tortillas over this layer and repeat, ending with green sauce.

Cover loosely with foil and bake for 30 minutes. Remove foil and bake another 5-8 minutes, or until cheese begins to brown. Cool for 10 minutes before serving.
To serve:
Top each serving with a dollop of Greek yogurt and extra Green Sauce, if desired.

Super Easy Green Enchilada Sauce
1 tsp               Olive Oil
1                     Onion, chopped
5 cloves          Garlic, crushed and minced
2                     Green Peppers, chopped
1 ½ lb             Tomatillos, husked and chopped
½ bunch         Cilantro, coarsely chopped
                       Black Pepper to taste
1 tsp               Cumin
4 Cups            Vegetable or Chicken Broth

-  Heat oil in a large saucepan over medium heat and add onions and garlic. Saute until tender. About 3 minutes.
-  Dump onion mixture and next 5 ingredients (Green Peppers through Cumin) into a food processor or blender.
   Process until smooth. Use some broth to facilitate processing. Process in batches, if necessary.
-  Pour processed veggies and broth back into saucepan and simmer for about 30 minutes, or until sauce reaches
   desired thickness. That’s it! Store in a tightly sealed jar in refrigerator. Makes about 4 cups.

  These muffins are healthy, moist and not overly sweet. They are naturally sweetened with dates and raisins, instead of refined sugar, so they're perfect for breakfast or a mid-morning/afternoon snack that won't sap your energy. Pumpkin is high in potassium and carotenoids. The addition of oat bran makes them filling and provides both insoluble fiber (filling, regulates sugar absorption into blood stream) and soluble fiber (cholesterol lowering). I added coconut as a unique twist, but feel free to substitute any other nut or seed. I think these would be really good with sunflower seeds or walnuts. Coconut has medium chain fatty acids that your body  uses as immediate energy, rather than storage on your hips. The cooking spray is optional, and adds a negligible amount of fat. Altogether, these muffins pack the flavor of the holidays without packing on pounds!

Pumpkin Coconut Muffins makes about 12 muffins
1 cup                     Pitted Medjool Dates (about 9)
1 cup                     Unsweetened Vanilla Almond Milk
2 tsp                      Vanilla Extract
1 ½ cup                 Whole Wheat Pastry Flour
2 tsp                      Baking Powder
½ tsp                     Baking Soda
½ cup                    Oat Bran
2 tsp                      Pumpkin Pie Spice
2/3 cup                 Pumpkin Puree
¼ cup                    Plain Greek Yogurt
½ cup                    Egg substitute (or 2 large eggs)
½ cup                    Unsweetened Shredded Coconut or nuts of choice
½ cup                    Golden Raisins

Heat oven to 325° F. Line 12 muffin cups with parchment and use cooking spray to prevent sticking (optional).

Place dates in a blender and pour milk and vanilla extract over them. Set aside to soak.

In a medium bowl, sift together flour, baking powder and baking soda. Mix in oat bran and pumpkin pie spice. Set aside.

In a large mixing bowl, mix pumpkin puree and Greek yogurt at medium speed until well blended. Add eggs and mix well. Set aside.

Blend dates and milk on high power until completely smooth.

Add half of date mixture to pumpkin mixture and mix well. Add half of flour mixture and mix well. Repeat with rest of date and flour mixtures.

Stir in shredded coconut and raisins.

Divide muffin mix among muffin cups. Bake for 16 minutes or until edges begin to brown and a toothpick inserted in the center comes out clean.

     I recently attended, The Best of Nature Plant Based Cooking School. It was four informative and delicious weeks of everything I expected and more. We had dynamic keynote speakers that included, Dr. Daniel Choo, a UC Irvine cardiologist who covered the small, life-long steps or choices that lead to meeting him belly up on an operating table and Dr. Lorayne Barton, an LA County/USC Medical Center preventive medicine specialist who talked about the number one key to reversing diabetes: Walk, Walk, Walk (and the second key: healthy diet). But, that’s not all, there was also Chef AJ, a culinary chef, instructor and author who is well-versed in all things healthy and delicious. Check her out on Youtube. She’s got a bunch of healthy tutorials and a great personality to boot. While she was teaching, I decided to ask about the high-caloric content in this dish…not because I was particularly concerned about it, but because it’s a question I’m often asked about my dishes: “This is plant-based and high in antioxidants and phytonutrients and fiber and all things that are going to reduce my cholesterol and risk of chronic disease, but how many calories does it have?” I don’t mean to be flippant, because I watch my weight, too and I get it. We are a society obsessed with calories over quality. But think about this, if I gave a whole tutorial on dishing out a holiday meal loaded with mashed potatoes, gravy, dressing and a thick, juicy tri-tip, people would put a hand up and say, “Don’t tell me how many calories are in this. I don’t want to know. It’ll just ruin it for me.” This position, from the same people who won’t eat healthy because it might be too caloric, somewhat perplexes me. Chef AJ answered my question by saying that, first of all, this is a high-fat dessert, but it’s also a VERY healthy dessert and not something that you will eat daily. As long as you are eating a plant-based diet and are exercising regularly, calories are not something you need to count because plant-based foods are not calorically-dense, by nature. True that. So, how is it that you can eat something so calorie-dense and still maintain a healthy medical profile? Again, it’s a treat. For example, this is my birthday cake. Add to that, the high fiber content from the dates, nuts, coconut and berries. Because this is a raw dessert, you are getting all the benefits of the WHOLE foods. One thing you’ll notice is that although this is as sweet as any other dessert, you don’t crave more sugar after you’re done eating it. Try that with any other chocolate cake…you want to keep licking the frosting, you want ice cream on the side, you want another slice even after the initial sweet-fix has been satisfied. That’s because processed foods have no fiber to slow down the rush of sugar into your blood stream. I’ll post an explanation of why sugar leads to additional sugar cravings soon, but it has to do with insulin; and anything that negatively messes with your insulin can lead to diabetes. This cake is also very rich. I shared with lots of my neighbors and I still have plenty left over. Okay, so enough about how this cake pretty much knocks any processed dessert right out of the ballpark, let me tell you how to make it!

                I made a few changes to the recipe, including using coffee, which Chef AJ does not recommend, but I like the way it enhances the flavor of the chocolate. The addition of coffee technically makes this almost raw since hot water is used to make coffee, but you can use juice or almond milk, if you want a pure raw experience. There are exactly 8 ingredients in this entire cake. The same ingredients that are used in the crust are also used in the mousse with a few additions and changes to texture. Texture is a big part of the eating experience as is flavoring. An example of this is ketchup. Many kids won’t eat a tomato, but if it’s cooked with a few seasonings and pureed, they’re willing to put it all over their burgers and fries; and adults will top their raw tomato with more pureed tomato and consider them different. Texture and flavoring…go figure! :)

Raw* Decadent Chocolate Mousse Torte with Raspberry Coulis

The Crust
2 C          Raw Walnuts (To vary flavor, use other raw nuts or seeds of choice)
¼ C         Non-Dutch Processed Cocoa Powder
1 ½ C      Pitted Medjool Dates (To vary flavor, use other dry fruit for all or some of dates)

In a food processor fitted with an S-blade, grind nuts and cocoa powder to a flour-like consistency. You want them to be a course powder, but stop before they turn into a nut butter.

Drop dates through chute, a few at a time until mixture clumps. You should be able to take some and form it into a ball. When you break the ball apart, it shouldn’t stay clumped and not crumble.

Firmly press mixture into the bottom of a springform pan. If you don’t have a springform pan, use a pie, tart or other deep dish pan. Set aside while you work on the filling.

Decadent Chocolate Mousse
3 C          Pitted Medjool Dates (To vary flavor, use other dry fruit for all or some of dates)
1 ¼ C      Cooled Espresso or Strong Coffee* (This is the ingredient that makes this technically, not raw. If you want
                                                                          a pure raw experience, use Unsweetened Almond Milk or juice)
3 ½ C      Raw Walnuts (To vary flavor, use other raw nuts or seeds of choice)
1 Tbsp     Vanilla Extract
½ C         Non-Dutch Processed Cocoa Powder
¾ C         Unsweetened Coconut, divided
1 Tbsp    Orange Zest (about ½ orange)

Into a large bowl, add dates and cover with espresso, almond milk or juice. Set aside to soak. (You can soak these before you begin making the crust.)

Replace bowl and S-blade onto the food processor and add the walnuts. Process until it becomes a thick, spreadable nut butter. Remove to another bowl, using spatula to get as much nut butter out as possible and bowl is nearly “clean.”

Replace bowl and S-blade onto the food processor and add the dates ONLY. Add ¼ cup of the soaking liquid and reserve the rest. Add Vanilla extract and cocoa powder, and process until very smooth.

Remove lid and add the nut butter and ½ cup of the coconut. Pulse until just blended. Do not over process. If desired, you can thin consistency of the mousse by adding more of the reserved soaking liquid a tablespoon at a time until the mousse reaches the consistency you want.

Pour mousse over crust and level with a spatula. Sprinkle with remaining ¼ cup coconut.

Place torte in freezer for two hours or until firm. The torte will not freeze even if you leave it over night, but the freezer sets it up nicely and is the perfect temperature at which to serve the dessert.

Raspberry Coulis
2 C          Fresh or Thawed Organic Raspberries (or other berries or fruit of preference)
2+ Tbsp   Juice or unsweetened almond milk
¼ C         Pitted Medjool Dates (about 4 large)

In a blender, add the raspberries and 2 tablespoons juice or almond milk. Blend until very smooth, adding more liquid as necessary to get desired consistency.

Drop dates through chute, one at a time. Blend until very smooth between dates. That’s it!

(Here’s a tip: Use any left over coulis as the base for an almond milk smoothie for your kids in the morning or as an after school snack…or mix it into plain Greek Yogurt. It’s delicious!)

To serve:
Remove torte from freezer. If it’s in a springform pan, unbuckle and remove side for easy-serving.  You don’t have to thaw this. Just go ahead and slice into it. Keep the slices moderate because this is a very decadent dessert.

Pour coulis into a sandwich bag. Seal it and then carefully snip off an end. Drizzle coulis over plated slice in a generous, decorative pattern. Garnish with mint and extra berries.

Today's recipe is under the News tab. There is just too much to share about this recipe, portions, gardening and of course, all the reasons why this is good for you! So please enjoy reading, The Happy and Not So Happy Accidents.

  My goal is to present healthy, easy to prepare lunch ideas. We are all at different places in our quest for health, so feel free to substitute a more desirable ingredient (that is healthy) for any of those shown here. This is a great meal to pack for a kid or adult that offers a variety of choices for snack/recess and lunch. Here's what's in it:
1/2 C Vegetarian Refried Beans
          (no lard)
2 Tbsp    Healthy Cheese
               blend: 1 Tbsp each:
                low fat shred and
                vegetarian shred
                (I used a rice milk
                shred)
1/2 C    Iceberg Lettuce
1 bunch    Cherry tomatoes on
                 vine (These are from my garden. More on gardening later, but for now, kids love stuff like this. If you
                 can't get a hold of cherry tomatoes on the vine, just add a handful of cherry or grape tomatoes.
1          apple
1 svg    Cognition Snack Mix (recipe under the Meals tab)
1/2        Sweet Bell Pepper, sliced
1 svg     Blue Corn Tortilla Chips (exactly 14 chips)*
1 btl       Water

* A note about the chips: I want to help you take steps toward healthier options, not make you crazy with rules. A serving of chips will add about 140 calories and increase fat and sodium content. They are a processed food that contributes to poor health, however, when combined with high-fiber, whole foods such as beans, lettuce and other produce, the absorption of those components is reduced and the overall effect of the lunch is healthy. If you are able to replace them with a hi-fiber tortilla or omit them completely, all the better. My intent is to offer real, healthy and easy to prepare lunch options with a focus on overall healthfulness.
Apples are high in both soluble (cholesterol-lowering) and insoluble (filling and gut-protective) fiber.
Beans are a fat-burning, heart-protecting combo of filling protein and fiber.
Sweet bell peppers can wake your taste buds with a flavor explosion of hot and sweet not found anywhere else. Studies have also shown that phytochemicals found in bell peppers have a natural stimulating effect that helps pull you out of a mid-morning/afternoon slump. Eat them often and trust me: get a perfectly sweet one and you're not going to have to coax your kids into thinking they're the bomb.com!
My Cognition Snack Mix is found under the "Meals" tab. It's a combination of delicious and brain-protective foods like dark chocolate, which has been shown to reduce risk of cognitive decline and Omega-3's rich walnuts which improve neuron plasticity and learning capacity. It's a 5-star snack for students and busy, multi-tasking adults.
Water improves alertness and cleanses the system of toxins. It's a great calorie-free beverage. Include a slice of lemon or other citrus to make it more appealing, if you or your family are giving up soda (One can of soda per day, equals a 15 lb weight gain or loss a year. Give it up to get pointed in the right direction.)

Note: The beans were hot when I took this picture, which is why they're in a glass bowl. Please don't include glassware in a lunchbox. Pack everything in reusable food-grade containers for safety, environmental stewardship and ease of transport.

     My husband came home from his mom’s with a bunch of feijoas (pronounced: Fey zshu ah). They’re also known as Pineapple Guava, Guavasteen and their very formal scientific name: Acca sellowiana. Feijoas are native to South America, New Zealand and Australia and have an incredible scent that makes me want to bottle it. Their flavor’s not too shabby either. They are an explosion of fruit and flower with nuances of pineapple, guava, strawberry and orchid. But wait, it gets better! Feijoas are high in vitamin C, antioxidants and phenolic compounds that have been shown to reduce the risk of coronary disease, cancer and Alzheimer’s. Add them to your smoothies, salads or mix them into yogurt. Everyone’s been asking for muffins around here, so I turned this bunch of fruit into a healthy muffin mix. If you don’t have fresh ginger available or like your muffins extra gingery, add a ½ tablespoon of ground ginger to your dry ingredients. Again, I wrote this by bowls, so you can dump as you go. Enjoy!

Feijoa-Banana-Coconut Muffins

Sift into Bowl #1 (medium)
2 C        Whole Wheat Pastry Flour
¼ C       Oat Bran
2 tsp      Baking Powder
1tsp       Baking Soda
½ tsp     Cinnamon
¼ tsp     Nutmeg
1 pinch  Salt
1 Tbsp   Lemon Zest (about 1 lemon)

Blend until smooth in Bowl #2 (Large)
½ C        Earth Balance Spread, melted
1 C         Plain Greek Yogurt
1/2 C      Egg substitute (or 2 eggs)
1 C         Maple syrup* or other natural liquid sweetener, such as Honey

Mash together in Bowl #3. You can also do this in a blender on short bursts, just until blended. Do not over-process.
1 C        Feijoa flesh, mashed (about 10 large)*
3/4 C     Bananas, mashed (about 1 large)
½ Tbsp  Fresh Ginger, peeled and shredded (about 1”)
2 Tbsp   Fresh Lemon Juice (about 1 lemon)

Bowl #4
3/4 C      Unsweetened Shredded Coconut

Preheat oven to 350°F and line muffin tins with parchment liners. Spray with cooking spray to prevent sticking.

*To remove Feijoa flesh easily, cut fruit in half and cut away any bruised areas. Scoop out center with a metal teaspoon.

Add bowl 1 mix (whole wheat pastry flour through lemon zest) to bowl 2 blend (Earth Balance spread through date syrup). Beat just until blended.

Fold in bowl 3 mash (feijoas through lemon juice) and coconut.

Bake for 18-20 minutes or until a toothpick inserted in center of muffin comes out clean and edges begin to brown. Cool muffins in pan for 10 minutes and then place on a wire rack to finish cooling..

     You ever have that one veggie or food that you bought for a recipe, but only needed a small amount of it and now you’re wondering what to do with the rest? That was me today with an almost entire head of cabbage and I didn’t have a lot of time to make dinner either, so there went the idea for stuffed cabbage in tomato sauce. Instead, I made a Cabbage Stir Fry. The key is to prep the veggies first. Put them in bowls and then all you have to do is dump them into your wok or pan as you go and dinner will be ready in about 5 minutes! I wrote the recipe by bowls, so you can try this technique. There are 3 small ones and 1 large one. Let me know if this is helpful.
     Cabbage…ah, wonderful cabbage! It is super high in cancer-fighting phytochemicals called indoles, which are important in the fight against breast cancer because of their positive effect on estrogen metabolism. It’s also high in fiber which helps keep you full, regulate blood sugar and cholesterol, protect against heart disease, obesity and metabolic syndrome. In studies, garlic appears to help lower LDL (bad) and raise HDL (good) cholesterol while ginger protects the stomach and aides digestion.
     Most stir fries include sugar or other sweetener. I used raisins, instead. They add texture, fiber and a complex, natural sweetness that you can’t get with sugar. They also don’t have the negative effects of sweeteners. Steering clear of ALL sugars is one of the keys to reducing your and your family’s risk of obesity and related diseases. Another change that can help you move toward being healthier is to replace meat-based proteins with plant-based sources. The chicken substitute that I use has almost half the fat and twice the protein of chicken and actually offers a small amount of fiber…something you will not find in real chicken. Studies have shown that diets high in protein, and low in refined carbohydrates and saturated fats torch body fat while preserving lean muscle mass, so this stir fry is the perfect combo for great health and a fit physique.

Torch the Fat Stir Fry
To speed up cook time, prep ingredients by bowls.

Bowl 1 (small)-
3 cloves       Garlic, crushed and finely minced
2” piece       Ginger Root, grated with juice
¼ tsp           Anise seeds

Bowl 2 (large)-
1 pkg           Vegan Chicken Substitute* (or 8 oz. cooked and shredded chicken breast)
1                  Small Cabbage, quartered and cored, thinly sliced
1                  Carrot, shredded
2 Tbsp         Slivered Almonds
2 Tbsp         Golden Raisins

Bowl 3 (small)-
                    Zest of one lemon
3 Tbsp         Lemon Juice
3 tsp            Low-Sodium Soy Sauce

Bowl 4 (small)-
3                  Scallions, thinly sliced, include greens until they separate into stems
3 Tbsp         Cilantro Leaves, finely minced

2 tsp            Toasted Sesame Oil

-  Mix ingrediets for bowl 1 (garlic through anise seeds) together and set aside.
-  Mix ingredients for bowl 2 ("chicken" through raisins) together and set aside.
-  Mix ingredients for bowl 3 (lemon zest through soy sauce) together and set aside.
-  Mix ingredients for bowl 4 (scallions and cilantro) together and set aside.
-  Heat a wok or large frying pan over medium heat. Add Toasted Sesame Oil and allow to heat for 30 seconds. Roll
   pan around, so oil coats bottom and sides.
-  Add bowl 1 and sauté for 30 seconds, or until fragrant.
-  Add bowl 2. Sauté for about 3 minutes or until cabbage wilts by about 1/3.
-  Add bowl 3. Sauté another minute.
-  Remove from heat and add bowl 4. Toss.
-  Serve with brown rice. I always serve hot pepper flakes and hot sauce on the side because my kids don’t like
   spicy food and I like to pour half a jar of flakes on my food, but if that’s not a worry for you, you can add them
   directly to the pan at the beginning for a spicier version of this dish.
Serves 4
*Vegan Chicken Substitute is available in the refrigerated section of most markets.

Walking through my garden today, I grabbed a couple cherry tomatoes that are growing on a vine gone wild, and popped them in my mouth. It was a flavor explosion that made my senses come alive and I knew that I had to make something with them. This appetizer or mid-afternoon snack is simple, fresh and delicious…and it’s a snap to put together. In fact, bring it to the next pot luck you’re invited to and watch it disappear. The refreshing tang is due to White Balsamic Vinegar.
Tangy Cucumber and Tomato Canapes are the simple and elegant , and the healthiest of finger-food. Cucumbers are known for their diuretic qualities, which makes them an effective natural detox. They are also high in potassium. Tomatoes are full of antioxidants that combat a number of cancers, most notably prostate cancer. They are also high in vitamin C.

Tangy Cucumber and Tomato Canapes
1              English Cucumber, sliced into ¼-inch rounds (about 24)
24            Cherry Tomatoes
1 Tbsp     WHITE Balsamic Vinegar
1 Tbsp     Rice Wine Vinegar
1 tsp        Salt-Free Seasoning Blend of choice

To make sure that marinade gets inside of cherry tomatoes, slice them half way through. Do not go all the way through.

Place all ingredients in a large bowl. Stir gently to coat. Leave for 15 minutes. Stir again.

To assemble: Lay cucumbers on serving platter in a single, decorative layer. Put a toothpick through a cherry tomato and secure to cucumber.

Chocolate hasn’t had a history as a “food of the gods” for nothing. There’s something to that blissful feeling each spoonful of decadent flavor elicits. In fact, scientific evidence shows that dark chocolate and NON-Dutch processed cocoa powder (NDPCP) are high in antioxidants that improve blood flow. Better blood flow means healthy blood pressure, reduced risk of heart disease and cardiovascular disease, and more energy and focus. Chocolate’s extensive reputation also includes aphrodisiac qualities and that’s not exactly a stretch. A healthy sex life requires a healthy vascular system and research shows that as a bonus, the flavonoids found in dark chocolate and NDPCP protect your memory, so you can really have a night to remember. No wonder the ancients thought this stuff was powerful and sacred! There is one stipulation: overdo chocolate consumption and the health benefits disappear. That’s because chocolate is also a high-fat food. So be judicious and treat yourself like deity by eating it in moderation. Here are the nutrition facts for the pudding only: ‎252 calories, 7g Fat, 0g sat fat, 7g sugar, 7g Protein/per serving.

Chocolate Silk Pudding
makes 6 servings

5 ounces      Dark Chocolate Chips
½ Cup          Raw Agave Syrup*
1 box            Extra Firm Silken Tofu (This is found in the "International Foods" aisle at most markets. It is a shelf
                                                          shelf stable package. Do not use the water-packed products found in the
                                                          refrigerated section.)
½ Cup          NON-Dutch Processed Cocoa Powder
½ Cup          Soy or Nut Milk
½ Tbsp        Vanilla Extract
1 1/2 Cup     Fresh fruit, cut into bite size pieces
                     Nuts for garnish, optional

In a pan over low heat, add chocolate chips with the agave syrup. Stir constantly just until melted. Remove from heat.

Blend well, all ingredients, including melted chocolate. Scrape down pitcher as necessary.

Pour pudding into six small serving bowls and refrigerate for an hour.

To serve: Divide fruit among bowls and top with nuts, if using.

*You can substitute date, raisin, or rice syrups which are found at specialty and health markets, and online for Raw Agave Syrup. You can also use maple syrup.

Check out my article on the benefits of dark chocolate:
http://www.livestrong.com/article/358464-antioxidants-in-dark-chocolate/

Ohmigosh…dinner party! What to bring, what to bring? Stop biting your nails. I’ve got something that tastes way better than keratin and will make you look like a culinary genius. You can thank me later. Oh yeah, and let’s not forget health…this beautiful Lentil Roulade (Yes, French no less. I did say, “culinary,” right?) is brimming with so much bountiful goodness that your skin will be glowing by the time you’re done reading this. Probably, ‘cause you won’t be able to wait to try it, but let’s move on to the other bennies.
                Lentils are part of the amazing legumes family. These tiny disc-shaped guys should be proud to wear their Super Foods capes, since they are full of cholesterol-lowering, heart-protecting, diabetes-preventing fiber and are a high protein food. One cup has 18g of protein, no fat and 16g of fiber, plus more than a third of your daily allowance of iron and just about half of your daily allowance of manganese. Pit lentils against red meat in a ring, and you’ll end up with one well tenderized steak. There’s just no comparison! So let’s get cooking 'cause this dish that's so good, your taste buds won't know what hit them!

Lentil Roulade

1 ½ Cup                 Cooked Lentils (make this easier by getting prepared Lentils at the store)
¼ Cup                    Earth Balance Spread (This is a zero-trans fat butter substitute)
4 Tbsp                   Whole Wheat Flour
1 Cup                     Vegetable Broth
2                            Eggs, separated
½ tsp                     No salt seasoning mix (I like Trader Joe’s 21 Seasoning Salute)
½ jar                      Sweet Basil or Marinara Pasta Sauce
1                            Tomato, sliced
3-4 Tbsp                Parmesan Cheese

Preheat oven to 375°F. Place a Silpat mat on a cookie sheet, or line it with parchment paper and spray with cooking spray.

Melt Earth Balance Spread in a small pot and stir in flour. Cook over low heat for 5mins, stirring frequently. Vigorously stir as you slowly add the veggie broth to prevent lumps. Bring to a boil and simmer for 3 mins. Remove from heat.

Stirring vigorously to prevent lumps, add egg yolks, one at a time. Add seasoning and stir in lentils. Set aside.

In a medium bowl, whip egg whites until stiff, but not dry. Fold 1/3 of egg whites into lentils mixture well, and then fold in rest of egg whites just until blended.

Spread mixture in as even of a rectangle as you can on cookie sheet and bake for 18-20 mins.

While roulade is baking, spread a clean towel on the counter. Lay a fresh sheet of parchment paper on it and spray with cooking spray. Carefully, turn roulade onto parchment sheet. Peel off the Silpat mat or old parchment paper.

Spread pasta sauce over the roulade and, use the towel to roll it up. Do not roll parchment paper into the roulade. Transfer it onto an oven proof serving platter. It may crack slightly. Line tomato slices across the top and sprinkle with parmesan cheese. Return to oven for another 5 minutes.

You know those moments when you just need a little something to get you through that afternoon slump… but nothing sounds good, or what does sound good is so calorific you gain a half pound just thinking about it? Snack companies know all about those little moments and they do a great job of combining ingredients that will satisfy your savory and/or sweet cravings. That’s because, sometimes, nothing sounds good because what you’re craving is a more complex blend of flavors than say, raisins. Maybe you’re staring blindly into your desk drawer or the pantry thinking that raisins sound okay, but if only someone would come up with a gourmet blend of raisins and wasabi seasoned peas and toasted nori, you’d be in five-star flavor heaven!  “Pfft,” you think, reaching for the raisins without much enthusiasm. “Dream on.”

But, hey! Hold on there, Mr. or Mrs. or Ms. Culinary Scientist! You just invented that gourmet blend! Let’s make it, and two other snacks that are such a cinch to put together, your kids can make them by themselves. They will love them in their lunchboxes and they’re also a great snack for the mid-afternoon slump, after school or at the office. Try them out and tell me what you think!

IQ Builder Snack Mix
Walnuts--               Walnuts are high in Omega-3 fatty acids, which have been cited in a number of studies to
                               improve cognitive function and learning capacity.

Dark Chocolate--   DARK chocolate appears to reduce risk of cardiovascular disease, including risk of stroke, when
                              consumed in small quantities.

Cherries--              According to research, cherries can help protect against aging-related diseases, including
                              cognitive decline. They are also high in anti-inflammatory and anti-cancer compounds.
           
                To Make the IQ Builder Snack Mix, blend together:
                1 Tbsp each:   Raw Walnuts
                                        Dark Chocolate Chips
                                        Dried Cherries
Healthy Heart Snack Mix
High Fiber Cereal--Fiber helps keep you full, promotes healthy digestive function, regulates blood sugar. Studies
                              have shown that it can reduce cholesterol levels in the blood, thereby protecting against heart
                              and cardiovascular disease.
                              Read the label. A high fiber cereal has at least 5 grams of fiber and it should be relatively low in
                              sugar.
Almonds--              Are rich in heart-healthy monounsaturated fats and studies show that eating small quantities of
                              almonds daily, can help dieters lose weight.
Cranberries--         Are a high ORAC value food, that means they are jam-packed with antioxidants at a higher
                              concentration than other plant-based foods. Studies have shown that antioxidants can protect
                              against heart and cardiovascular disease and numerous other health conditions, including
                              cancer.

                To make the Healthy Heart Snack Mix, blend together:
                ¼ Cup             High Fiber Cereal, such as Kashi Cinnamon Harvest Wheat Biscuits.
                1 Tbsp each:   Almonds
                                        Cranberries
Super Detox Snack Mix
Seaweed--             Known for its detoxifying properties, seaweed appears to protect against environmental
                              pollutants . It is high in minerals, including potassium which is an important player in lowering
                              blood pressure, and calcium which keeps bones strong and the heart healthy. It also contains
                              protein.
Wasabi Peas--       Peas are part of the heart-healthy legume family. They help detoxify the body through their high
                              fiber content.
Raisins--                Have the same benefits as grapes, in concentrated quantity…but, don’t go crazy, the dietary
                              danger of dried fruit is that it’s easy to over-shoot your caloric limit because they are so
                              compact. Raisins, like grape appear to have anti-aging compounds, including powerful
                              proanthocyanidins that protect against pollutants, including cigarette smoke.

                To make the Super Detox Snack Mix, blend together:
                 3-4 rectangles Nori Seaweed, cut into large pieces or strips
                 1 Tbsp each:   Wasabi Peas (such as available at Trader Joe’s)
                                         Golden Raisins

Check out my following articles for more information on these nutrients and their health benefits:
Omega-3's (page 28): http://www.sanpedrotoday.com/2011/08/september-2011-digital-issue/
Dark Chocolate: http://www.livestrong.com/article/358464-antioxidants-in-dark-chocolate/
Fiber: http://www.livestrong.com/article/483339-lipids-fiber/
ORAC: http://www.livestrong.com/article/487772-facts-about-mangosteen-oracs/
Fat Burning Foods: http://www.livestrong.com/article/458356-natural-fat-burners-that-work/
Detox: http://www.livestrong.com/article/442026-do-you-have-to-detox-to-start-a-diet/

I’m heading for a hike with friends in this crisp, early Fall weather. I am so excited to get out there and take in the beautiful scenery, catch up with my friends and just enjoy the exercise. Sometimes mornings get a little busy, so I like to have home-made bars available that I can just grab and enjoy with a cup of java, while reviewing trail maps and other plans. One of my favorite cool-weather bars are Spiced Pumpkin-Oat-Protein Bars. They are dense, generously portioned bars that have staying power to get you through the physical demands of a hike or a work/school morning...and they're delicious. They also freeze well. Pumpkin is part of the winter squash family. It is high in potassium, an electrolyte that helps reduce blood pressure and protect your heart, and it can guard against risk of stroke. Pumpkin is a great choice for hikers and runners because adequate levels of potassium can prevent leg cramps, like those you may experience with rigorous exercise. It is also high in antioxidants, including those that may reduce your risk of several cancers and protect you from age-related eye disease, such as macular degeneration. Blue Agave Syrup is a low-glycemic index food that will not elevate your blood sugar like other sweeteners. Blood sugar elevating foods contribute to your risk of developing diabetes, according to numerous studies. Protein powder increases satiety, and along with a high fiber content from oats and pumpkin, can help with weight loss and maintenance. Okay, on to the recipe:

Spiced Pumpkin-Oat-Protein Bars

¾ C        Whole Wheat Pastry Flour
2 ½ tsp  Pumpkin Pie Spice
2/3 C      Protein Powder (Choose one without added sweeteners, artificial flavors, hormones and fillers. I used
                                         MRM brand whey protein. If you are allergic to whey, try egg white, rice or one of the
                                         other proteins on the market. I do not recommend soy protein because soy is so    
                                         ubiquitous in the American diet. It is high in phyto-estrogen, which so closely mimics
                                         human estrogen that it will replace it in receptor sites, according to studies. If you are a
                                         guy who wants to see more muscle definition, soy protein is not for you.)
1 tsp       Baking Powder
¾ C        Pumpkin Puree
½ C        Raw Blue Agave Syrup (I use raw because it has a stronger, more molasses-like flavor)
1 t          Vanilla Extract
              Zest of 1 small Orange
¼ C       Coconut Oil, melted
½ C       Egg Substitute (or 2 eggs)
1 ¾ C    Whole Old Fashioned Oats (Do not use quick oats. They do not have the same health benefits as whole
                                                             oats.)
1/3 C     Walnuts, chopped and toasted (Toss in a dry pan over medium heat until nuts become fragrant, 2-3 mins.)
1/3 C     Dried Cranberries

Spray a baking pan with cooking spray and pre-heat the oven to 375°F

Mix the first 4 ingredients (Whole Wheat Pastry Flour through Baking Powder) in a large bowl.

Mix the next 6 ingredients (Pumpkin Puree through Egg Substitute) in separate bowl. Pour wet ingredients into dry ingredients and mix well.

Add last 3 ingredients (Old Fashioned Oats through Cranberries). Mix well and pour into prepared baking pan.

Bake at 375°F for 20 minutes or until edges begin to brown. Cool in pan and cut into 6 bars. Bars will be dense.

Check out my articles on:
Potassium and Blood Pressure on LiveStrong.com:
http://www.livestrong.com/article/482492-how-potassium-regulates-blood-pressure/

Exercise and it’s positive effects on the mind and friendship in San Pedro Today Magazine, page 28: http://www.sanpedrotoday.com/2011/10/october-2011-digital-issue/

My cousin, Jason and his wife Gina have just moved back to the States from Spain, where they lived for several years and we are so excited to have them back and even more so over news of a new addition to our family. With their return, they bring a wonderful compendium of new dishes and flavors that we are adding to our family favorites, like the Spanish Tortilla or Tortilla de Patata. As you can see from the photograph, it's a big difference from the traditional Mexican flour or corn tortilla that you may be familiar with. At its simplest, the Spanish Tortilla is a potato-based omelet in which slices of potatoes are stacked and bound together with scrambled eggs. It is usually started on the stove and finished in the broiler or oven and can vary in thickness. Additional ingredients can make the dish tastier and reduce its glycemic impact.

My Spanish Tortilla Casserole has no eggs, making it deliciously plant-based and healthy. It includes peas, which are part of the legume family. That means that they’re high in heart healthy fiber and a good source of vegetable protein. The onions in this casserole provide anti-cancer and anti-inflammatory compounds. Soyrizo, adds a meaty texture, a lot of flavor and almost no saturated fat (.5g per serving, compared to nearly 9g for the real stuff). I also used a blend of saffron-scented brown rice to give it an even more authentic Spanish flavor. Saffron threads are the dried stigmas from crocus flowers and have a very distinct creamy, somewhat hay-like scent. Here’s the recipe:

Spanish Tortilla Casserole

1 1/2 Tbsp    Olive Oil
1 Large         Russet Potato, sliced into thin rounds
2 Cups          Vegetable Stock
Big Pinch      Saffron
1 ½ Cup       Dry Brown Rice or Whole Grain Blend (brown/wild rice, winter/summer wheat berries, pearl barley, etc.)
1 Medium     Sweet Yellow Onion, diced
1 Cup           Frozen Peas
1 4-oz Can   Roasted Green Chilies, drained
½ Cup          Dry White Wine
1 Pkg           Soyrizo or vegetarian ground meat substitute
                    Salt & Pepper, to taste
¼ Cup          Flat-Leaf Parsley, finely chopped
                    Cooking Spray

In a small pot over medium flame, heat vegetable stock and saffron.

In a medium pot over medium flame, heat brown rice or rice blend. Stir occasionally, until you just begin to hear the grains pop and some begin to become somewhat translucent. About 2-3 minutes. Add hot saffron scented stock. Stir and cover. Reduce heat to low and cook until all mixture has been absorbed. About 40 minutes. Do not stir. When done, remove from heat and fluff rice with a fork.

Meanwhile, prepare rest of ingredients:
Heat a large pan over medium flame. Add ½ Tbsp Olive Oil and heat for a minute. Add potatoes and sauté until golden on both sides. About 2 minutes each side. Transfer to plate and set aside.

Return pan to medium flame and add 1 Tbsp Olive Oil. Add Onions and sauté until translucent, approximately 4 minutes. Stir to keep from sticking. Add peas, roasted green chilies, white wine and salt and pepper to taste. Stir occasionally for another 3-4 minutes or until peas are cooked through and pan is deglazed. Liquid does not need to reduce.

Remove Soyrizo from casing and crumble into a bowl.

To assemble:
     * Preheat oven to 375°F.
     * Spray an oven-proof casserole dish with cooking spray.
     * Line bottom and sides with potato.
     * Spread fluffed rice on top of potato.
     * Spread crumbled Soyrizo over rice.
     * Top with onion and pea mixture.

Cover casserole dish loosely and bake for 20 minutes. Uncover and bake for another 5 minutes. Remove from oven and top with parsley. Serve with a hot sauce and a side salad.
Serves 6.

Soyrizo is available at Trader Joe's and most markets for about $2 per package.

Broccoli is one of my favorite vegetables. It’s so versatile that it can be used in stir frys, salads, and soups, and is great for just munching or as a steamed side dish. It is part of the cruciferous family which has gathered a reputation for fighting cancer, including breast, colon and other gastrointestinal cancers. That’s because it’s high in phytochemicals called isothiocyanates , or ITCs, that studies show may boost detoxifying enzymes in the body to reduce incidence of cancer. In fact, a study published this year showed that ITCs appear to keep cancer from growing by protecting healthy cells and destroying mutant cells. As if that isn’t enough, it also contains protein, calcium and plenty of heart-protecting fiber.

Garbanzo beans, or chickpeas are part of the legume family, along with lentils and other beans. Legumes are a great source of lean protein and are extremely high in fiber, 12-14g per cup! Studies have shown that high-legume diets (4 or more times per week) can drastically reduce risk of heart and cardiovascular disease. This is in part due to the fiber in beans, which can help lower cholesterol and risk of diabetes because it helps regulate blood sugar levels.

Tonight, I made Cream of Broccoli and Spinach soup by combining these and other ridiculously healthy vegetables together. Try it out and tell me what you think:

Cream of Broccoli and Spinach Soup

Over medium heat, in a large pot, combine: 5 cups vegetable or chicken broth, 1 large potato, 1 diced red onion, 2 large minced cloves of garlic, 1 tsp each: celery seed and thyme, ¼ tsp each marjoram and curry powder. Bring to simmer, cover and continue simmering for 20 minutes or until vegetables are soft.

Remove from heat and add: 1- 14.5oz can of drained and rinsed chickpeas, 4 cups of broccoli florets, 2 cups of well-washed, organic baby spinach leaves.

Carefully transfer the soup in batches to the bowl of a food processor or blender. The soup will be VERY hot. Do not fill the food processor bowl or blender more than half full. Process in batches until smooth and return to pot.

Add S&P to taste and stir well. Cover and return to simmer for about 8 minutes.

Did I ever tell you all that I love...as in really LOVE mushrooms? So naturally, when I was in West Hollywood a short time ago and stopped to have lunch at a little place called South Pointe Argentine Grill, I ordered the most decadently described mushroom dish I had ever seen. It was so incredibly delicious that I had to replicate it and I'm happy to report that it was a scrumptious success! Portabello mushrooms are those monster-sized mushrooms you see at the market. When grilled or broiled, they have a meaty flavor and texture because of their density and are very filling. Unlike red meat, they are fat-free, have no cholesterol and are a heart-healthy food. Mushrooms are high in cancer-fighting compounds that have been shown, in studies to stimulate your immune system. They also have a long history in health-promoting properties in Eastern Medicine. There is a good amount of high-protein, fairly low-fat Ricotta cheese in this recipe. Cheese is high in calcium, which boosts your bone health and metabolism to optimize fat loss. According to a 2009 study, a deficiency in calcium was attributed to sluggish fat loss. When participants' calcium was increased to recommended levels of 1,200 mg per day, they lost an average of 13 pounds! If you are Vegan, you can substitute a non-dairy cheese. Walnuts are high in Omega-3 fatty acids and spinach is a high-ORAC food. Since I pretty much talk about both of these super healthy components in other posts, I'll move on to the super easy, incredibly filling and very elegant recipe. Serve this up to company and you they'll think you went to culinary school.

Stuffed Portabellos:
2 large Portabellos: Removed the stems & gills (use a spoon for gills) & chopped them up.

Rub a vinaigrette (Olive oil, balsamic, dry: basil, oregano & onion/garlic powder*, s&p & 1/4 tsp LIQUID SMOKE) ALL over each cap.

In a bowl, mix: 1/2 cup Ricotta, 2 tbsp Parmesan, 2 tbsp chopped walnuts, light s&p; divide. Add chopped stems & gills to half of mixture & mix well.

In a bowl: 1/3 cup Panko bread crumbs, dry basil & oregano, 1tbsp olive oil to moisten.

To build mushrooms: Spread half of cheese and mushroom mix inside each mushroom cap. Layer w/ 1/4 cup of fresh spinach leaves. Spread half of the remaining cheese mix over spinach for each mushroom. Top with half of Panko mixture.

Place each cap on a lined cookie sheet, preferably with a rim. I grill these in a preheated toaster/convection oven @ 450 F, set on Grill x ~10 mins.  In a regular oven, you can broil them.

Makes 2 servings.
Add ins: bacon bits, pine nuts, sun-dried tomatoes
*I use a dehydrated onion and garlic blend that is more like flakes than powder, but you can use any seasoning blend that you like. Try to avoid garlic or onion salts, they just add unnecessary sodium to your diet, which can elevate blood pressure and lead to other serious conditions like heart, kidney and cardiovascular diseases. The 2010 Dietary Guidelines for Americans recommends 2,300 mg a day or less/day (about 1 tsp). 1,500 mg if you're age 51 or older or have sodium sensitive conditions.

    A new school year has begun, but it’s still sunny in Southern California…boy is it ever! That means a continued supply of beautiful summer produce. I used some in a light dinner perfect for a warm summer night: Summer Medley Fritatta. Two bonuses are that It was ready in about 15 minutes and didn't heat up the kitchen. It's also right in line with a Mediterranean style diet which is high in fruits, veggies and legumes, fish, nuts and whole grains. Studies have shown that this type of diet helps reduce risk of heart and cardiovascular disease, improves blood pressure and cholesterol levels and reduces cancer risk and cognitive decline. It also helps with weight reduction and maintenance. To get some of these great benefits, gather up some of your favorite veggies and get crackin’…eggs that is!

   For tonight's dinner I used 1 each: well washed zucchini, red bell pepper and Portabella mushroom. Wash
   veggies well and cube into small pieces. Put veggies in a large plastic bag and add 1 Tbsp olive oil and
   seasoning of choice, and shake until well coated.

   Coat a large pan with cooking spray. Add vegetables and sauté over medium heat until cooked through, about 8
   minutes. Remove from pan and keep warm.

   In a medium bowl, blend well: 1 ¼ cup egg substitute, 2 tbsp milk, ¼ tsp salt.

   Respray pan and add egg mixture. Distribute sautéed veggies evenly across eggs. Spread in an even layer: 1
   cup well-washed, organic spinach. Top with ¼ cup shredded cheese mixture of choice (I used parmesan and
   low-fat provolone). Cover and cook over low heat until frittata is set, about 5 minutes.

   Makes 6 servings. Serve with avocado garnish and fresh fruit or a side salad.

* Tips to speed prep up: Use triple-washed, ready-to-serve organic spinach.
                                    Use a low-fat pre-shredded cheese blend, if you do not have time to shred cheese.
                                    You can dice veggies the night before and keep in an air tight container.

My friend and fabulous poet, Tamara Madison told me about this super easy, super yummy dish a couple of months ago.  She had some to share and, immediately I was hooked.  It's one of the most versatile dishes you can make. Shelf-stable brown rice, spiced black beans, corn and soy chorizo tossed in a pan until warm.  Super good!  I play around with it from time to time.  Tonight, I made it with a Trader Joe's blend of whole grain brown rice called, "Brown Rice Medley" and a C&W blend from the supermarket frozen food aisle called, "Ultimate Southwestern blend".  The original recipe called for spiced black beans and frozen corn.  I like it straight out of the pan.  The hubby and the kids like it wrapped in a high-fiber tortilla.  It lends itself to so many variations.  This meal is vegan, low in fat, high in fiber, full of health-promoting antioxidants...a winning recipe.

Check out Tamara's beautiful, witty, humorous & inspiring book of poetry: Wild Domestic. Available now on Amazon

Mon-Morning Blintz: Mix in a bowl: 1/4 cup Part Skim Ricotta Cheese, 1/4 tsp Ground Cinnamon, 1 scoop Stevia, Lemon Zest (optional). Heat 1 Hi-Fiber Taco-Size Tortilla. Add mixture + Fresh Berries. Roll up and enjoy.
(Stevia is available at Trader Joe's and most markets. La Tortilla Factory & Mission brands make "Carb Smart" tortillas.)

Tue--An apple a day: 1 sliced apple and 2 Tbsp almond or peanut butter + 1 glass milk.

Wed-Tropical Yogurt Treat: Mix together 3/4 C Plain Greek Yogurt + 1/4 tsp Vanilla extract. Add 1/4 cup Pineapple Tidbits w/a little juice + 1 tbsp chopped Walnuts or 2 tbsp Cascadian Farms Granola.

Thu-Feel Your Oats: 1 serving Steel Cut or Old Fashioned Oats. Add the following choices:
Choose One Addition from this group:
1/2 cored and diced Apple   *   1/2 cup thawed Frozen Cherries
1/2 diced banana        *       1/2 cup fresh Berries     *       1/2 cup diced Peaches     *     1/2 cored and diced Pear     *     1/4 cup Raisins, Cranberries, Dates, or other dried fruit
Choose One Addition from this group:
1 Tbsp Peanut Butter    *        Tbsp Coconut Flakes     *        1 Tbsp Mini Chocolate Chips    *   1 Tbsp chopped Pecans, Walnuts, Almonds, Pistachios or other nut
Choose One Addition from this group:
1 Tbsp Grade B Maple Syrup  *   1 Tbsp Blue Agave Syrup  *   1 Scoop Stevia   *   1 Tbsp Brown Sugar  *
1 Tbsp Molasses
Choose Unlimited Additions from this group:
Cinnamon  *  Crushed Cardamom seeds  *  Nutmeg  *  Lemon or Orange Zest  *  Pumpkin Spice   *                           All Spice   *   Star Anise    *    1/2 tsp Candied Ginger

Fri-Sausage and Egg Mc...What? Build a hearty sandwich with: 1 Thomas's Light Multi-Grain English Muffin, 1 scrambled egg (whip it up with a tbsp of milk for a fluffier scramble), 1 Morning Star Farms Original Sausage Patty (microwave or cook alongside egg), 2 tbsp Low-Fat Shredded Cheese. Serve with a glass of milk.
                                                                 
***"Milk" means dairy or non-dairy. My family primarily drinks Coconut and Soy milks because of taste preferences or allergies. Other delicious milks include, Oatmeal, Rice and Almond milks. Typically available at health food stores, they are appearing with more regularity at large-chain markets. If you're new to non-dairy source milks, try vanilla flavored first. It tends to be the most palatable to "first timers". After a while you can switch to "original" or "unsweetened" flavors. Be sure that they are calcium and vitamin D fortified and are not loaded with sugar.

No, this isn't a photo of margarita night...this is a party of healthfulness in a glass: Spinach Lemonade! Hey, I saw that...don't wrinkle your nose, until you try it! I just served this up to seven kids, ranging in age from 6 to 14 and it was gone faster than a Beemer can go from 0 to 60 on a clear autobahns. The spinach adds zero flavor and numerous immune system boosting antioxidants that kids and adults need to optimize their health. Spinach is an high-ORAC (Oxygen Radical Absorbance Capacity) food. High-ORAC foods offer an incredibly dense antioxidant content. Studies have shown that these foods help protect against aging-related diseases, including cognitive decline. Spinach is also high in calcium and other minerals that help strengthen your bones and reduce your risk of heart and cardiovascular disease, high blood pressure and other chronic illness.
Lemonade is high in sugar, so this should replace other sugary drinks, including fruit juices. You can make your own with fresh lemons and sweeten it with Stevia, a low-glycemic index, natural sweetener that does not affect blood sugar and appears to have no adverse side effects. Trader Joe's also has a pretty good version made with Stevia and organic lemon juice.
   My friend, Dr. Karen Penniman Lysik, who gave me this recipe, likes to add pineapple juice to her blend, which gives it a sweet citrus-y kick and ups the vitamin C content of the lemons and spinach. Vitamin C is crucial to numerous bodily functions, including production of norepinephrine, important to brain health and mood. It is also a valuable antioxidant that protects against oxidative damage of cells, including toxic damage such as that attributed to cigarette smoke and other pollutants.

For each glass, blend to liquefy: 1 cup loosely packed well-washed, organic spinach with 3/4 cup lemonade (or 1/2 cup lemonade and 1/4 cup pineapple juice). Add 3-4 crushed ice cubes and blend again to turn into frosty slush.

For a variation, you can add a scoop of greens powder and/or 1 Tbsp of flax seed oil.
* Stevia is available at most health food stores and markets.

I love lasagne, but at a whopping 850 calories and 47 grams of fat per serving at some restaurants, I usually pass. Here's a version that offers all the delicious aromatic layers and home-cooked flair without the extra fat or carbs that unfortunately, do little to help your waistline.
   Zucchini is high in potassium, one of the minerals necessary to regulate blood pressure and reduce your risk of stroke and heart disease. It's also high in antioxidants that protect your eye health. Mushrooms appear to absorb toxins from the body and are high in cancer-fighting antioxidants. Spinach is a superfood. It has a high ORAC profile, meaning it is jam-packed with antioxidants that protect cells against age-related decline and may help reduce cognitive decline and protect blood vessels. High in fiber and low in calories, zucchini, mushrooms and spinach are filling, delicious pasta substitutes that help maintain a healthy weight. Try this with eggplant, too!

Here's the recipe. You can use ground meat substitute in place of the ground turkey:

Step 1-Cooked Ingredients:
Saute or broil until just done: 2 medium zucchinis, sliced lengthwise ¼” thick. 2 Portabella mushrooms stemmed and sliced ¼” thick. Brush with 1 Tbsp olive oil mixed with seasoning of choice.

Mix in a bowl: 1 package 3% fat ground turkey with seasoning of choice (I like Trader Joe’s 21 Seasoning Salute). Saute over medium heat, stirring occasionally until done.
*If you are using veggie ground meat substitute, skip this step.

Step 2- Ready-to-Use Ingredients:
While veggies and ground turkey are cooking:
  - Preheat oven to 375°F degrees.
  - Spray your pan with cooking spray.
  - Have the following ingredients ready: 1 bag organic, triple-washed spinach, 1 jar marinara sauce, 3-4 slices 
    mozzarella cheese.
  - In a medium bowl mix: 1-14oz container of ricotta cheese with Italian seasoning to taste.

Step 3- Assembly and Baking:
To assemble lasagna:
  - Cover bottom of pan with a thin layer of marinara sauce.
  - Spread 1/3 of sautéed or grilled veggies in a single layer.
  - Follow with half package of spinach.
  - Follow with half of cooked ground turkey or half package of veggie ground meat substitute.
  - Follow with half ricotta cheese mixture.
  - Repeat layers, ending with sautéed or grilled veggies.
  - Top with mozzarella cheese.
Bake for 15-20 minutes or until ingredients are heated through and mozzarella is melted.
Makes about 4 large servings.

It’s the end of summer and I’m back after a little hiatus with a new recipe for Riced Cauliflower Parmesano. It’s a delicious substitute for white rice or potatoes, both of which are high-glycemic, low-nutritional density foods. Cauliflower is part of the cabbage family and is high in indoles, cancer-fighting compounds that support your immune system. It also contains plenty of vitamins and minerals, and is low in calories and high in fiber, a winning weight managing combination. I call this Riced Cauliflower Parmesano because much as I’ve read that it makes an excellent “mock mashed potatoes,” I’ve never been able to make it taste like or produce the texture of mashed potatoes. So, why not call it what it is…a delicious cauliflower dish that you should eat often. Here’s how to make it:

  1   Wash and chop into florets: 1 head cauliflower.
  2   Pulse florets through a food processor until
       you have a rice-like texture. Do not over
       process.
  3  In a microwave-safe bowl, heat covered, riced       cauliflower on high for 8 minutes. Remove
      carefully.
  4  In a microwave-safe bowl, heat: ½ cup milk,  ¼
      cup chicken or vegetable broth, 1 Tbsp Earth
                                                                                                          Balance Buttery Spread (this is a healthy butter
                                                                                                          substitute). Remove carefully.                                                                                                                                 5  Stir in ¼ cup low-fat Parmesan cheese blend
                                                                                                          until melted. Pour into riced cauliflower and stir
                                                                                                          well and enjoy.
Earth Balance products are available in most markets in the butter section.

Summer veggies are the best and I love making a refreshing and antioxidants rich juice with them. It starts my morning out right and always seems to improve my energy. To make it more filling, I add a tablespoon of flaxseed oil, which is very high in Omega-3 fatty acids. I’ve listed many of Omega-3’s benefits in previous posts. Their main effect is in reducing inflammation in your body. Many doctors believe that all diseases begin with inflammation. Omega 3’s appear to reduce your risk of heart and cardiovascular disease, numerous cancers, obesity, diabetes and even cognitive decline. In fact, studies show that Omega-3’s improve cognitive function in healthy people and even appear to offer relief from mood disorders, such as depression and anxiety (although, the studies on mood disorders have been done with fish-based Omega-3’s). Study after study has shown that the average American does not get enough Omega-3’s in his or her diet, so it’s important to find ways to include it. You can find it in wild caught cold water fish, such as salmon, tuna and mackerel. It’s also a component of flax and hemp seeds, walnuts and purslane, an herb common to Mediterranean cooking. The powder that I’m currently using is a high ORAC value greens powder. It adds a number of vitamins, minerals and boosts the antioxidant power of my juice. ORAC stands for Oxygen Radical Absorbance Capacity. It was developed by Tuft’s University researchers as a measure of the density value of antioxidants in a food, for instance spinach and berries rank very high because they have a huge concentration of antioxidants when compared to say, a cucumber. That doesn’t mean that cucumbers should be ignored. They have valuable antioxidants that vary from those found in spinach and berries, but they also have a much lower number and variety of them. High ORAC value foods appear to slow the aging process by scavenging free radicals which damage DNA. So, since I spent so much time on Omega 3’s and ORAC’s, I’m not going to go into the benefits of each veggie I put in today’s juice, except to say, it’s incredibly healthy and refreshingly delish!

If you juice, be sure to use the freshest produce available. Remember that you’re juicing the skins, so go organic, whenever possible. These tomatoes are from my in-law’s yard, so they have a more intense and developed flavor than the standard tomato you find at the regular market. Hit up farmers markets for the best and often-times most unique varieties of fruits and veggies, or start your own garden. There’s nothing better than reaping the delicious harvest of your own patient work. Make juice in small batches. Since this is a raw product, it will only last a couple of days in a tightly sealed container in your fridge and is at its best, immediately after juicing. Finally, experiment. Go ahead and give your taste buds a thrill with the huge selection of vegetables and fruits in season, right now!

My juice: The equivalent of 8 medium ripe tomatoes, 1 small bunch carrots, most of a red bell pepper (seeded), ½ English cucumber (or use 2-3 Persian cucumbers), 2 stalks celery. To a 12-oz glass of juice, add: 1 Tbsp flax seed oil and one scoop greens powder of choice  and blend well. (Be sure to keep your greens powder in the freezer and the flax seed oil in the refrigerator to extend its freshness and preserve its potency.) Sometimes, I add a squeeze of lime, but basically, that's it. Delicious! Makes about 3 glasses.

The fresh, wonderful produce of Summer makes it easy to put together a no-cook meal in no time. Today’s lunch for a crew, consisted of antioxidant-rich fruit and a lean, creamy tuna salad. I chose red bell pepper, peaches and pineapple which offer a wide range of health benefits. Pineapple is high in an enzyme called bromelain which has been shown by Australian researchers to improve your immunity against sun-induced skin cancer. Red bell peppers have a high oxygen radical absorbance capacity (ORAC) profile. That means its antioxidant content is so concentrated, it blows away other fruits and vegetables. High ORAC activity foods have been shown to reduce risk of aging related diseases, including cognitive decline and certain cancers. Eat them often. Tuna is an excellent source of lean protein and Omega-3 fatty acids. Omega-3 fatty acids have been shown in numerous studies to reduce inflammation in the body and offer numerous health benefits, including reducing risk of heart and cardiovascular disease. As part of a low carbohydrate diet, lean proteins can help preserve lean muscle mass while helping you burn fat. Here’s what I put in my tuna salad.

In a large bowl, blend together: 2 Tbsp plain non-fat Greek yogurt, 1 Tbsp Nayonnaise (or light mayonnaise), fresh lemon juice from 1/2 a lemon, 1 tsp each: dry oregano and basil, pepper to taste. Add and blend: zest of 1 lemon, 1 each finely diced: stalk of celery and scallion, 1 Tbsp chopped and toasted walnuts*, 1 drained can of tuna in water. Serve on inner leaves of Romaine or Endive.
* To toast walnuts: Heat walnuts in a small pan over a low flame, tossing occasionally until fragrant. About 2 minutes. Remove immediately.
Nayonnaise is available at Trader Joe's and most health food stores.

New England clam chowder is one of my favorite dishes to make when I've got to get dinner on quick. Now, I know some of you are already calculating calories and fat grams from the typical heavy-handed
amounts of heavy cream and butter that most restaurants add to their chowder. Some restaurants can serve up nearly 500 calories and 34g of fat in a bowl before you even begin your dinner! But, there’s no need to get clammy thinking about it when you can make a healthy and delicious version with help from the freezer and canned aisles. If you live near a reputable fish market, pick up fresh, chopped clams for the best flavor. Clams are an excellent source of iron and B12, a combination that can combat anemia-related fatigue symptoms, especially for women. In fact, just 3 oz of clams offers 700 times the recommended daily allowance (RDA) for vitamin B12 and two-thirds of RDA for iron. Celery appears to lower blood pressure in studies. Both celery and corn are high in filling fiber, which makes this a hearty and satisfying meal. The Half and Half adds creaminess and a small amount of calcium.

In a large pot, add: 4 thawed pouches (2 packages) Tabatchnick Old Fashioned Potato Soup, ¼ Cup Half & Half, 2 small diced russet potatoes (leave skin on), 2 diced stalks of celery, 2/3 cup frozen corn kernels, ½ pound fresh chopped clams or 2-6.5oz cans chopped cans (drain one can),  1/2 tsp celery seed, a pinch nutmeg and fresh ground pepper to taste. Bring to a boil and reduce to a simmer right away. Let simmer 5 minutes before serving. This clam chowder is creamy and full of flavor with only about 196 calories and 2g of fat. That makes me happy as a clam!
* Tabatchnick frozen soups can be found at most big chain markets.

I'm convinced avocados and pineapples pine for each other's company...pine...pineapples...get it? Fine, I'll admit, I'm no comic, but I know a great act when I see one and these two fruits make a show-stopping salad with lots for you to smile over. Avocados, as you may have read in previous posts are high in heart-healthy, filling Omega fats that can actually help you lose weight by reducing inflammation in your body. Studies have also shown that Omega fats can help reduce your risk of other aging diseases, including those affecting cognitive function like, Parkinsonism and Alzheimers. Pinapple is high in vitamin C and bromelain, both anti-oxidants that boost your natural protection against sun damage, including skin cancer. It's also high in fiber that fills you up and helps keep your blood sugar in check. I used Flax Seed oil in the dressing, which is one of the best sources of Omega-3s, a Superfood that reduces inflammation throughout the body and helps reduce risk of various diseases. Studies show that the average American does not get enough Omega-3s in their diet, so it's important to include foods high in this fatty-acid whenever possible. Try this out this summer. I think you'll agree its a class act!
Into a large bowl: peel, core and dice up 1 pineapple. Add 3 ripe, diced avocados, 1 thin (transluscent. You don't want much or it will overpower the delicate flavors of this salad.) slice red onion that has been quartered. Add dressing and toss lightly to coat. Garnish with mint leaves if desired. Dressing: 2 Tbsp Flax Seed Oil, 1 Tbsp rice wine vinegar, 1 scoop stevia, salt to taste. Blend well.

Here's a meal that's a cinch to put together. Pick up a roasted chicken at the market and fresh fruit in season. Your Mexican-inspired side dish is a Cumin Scented Rice and Black Bean Salad with Mango. Mix together: 1 package prepared, shelf-stable brown rice; 1 can black beans, rinsed; 1/2 cup diced tomatoes, 1 diced mango, 2 finely minced scallions, 1 Tbsp chopped cilantro, 2 Tbsp pine nuts (optional).  Add dressing and toss. Dressing: Whisk together in a small bowl: 1 Tbsp canola oil, juice of 1/2 lime, 1/2 tsp ground cumin, 1/2 tsp dried oregano, 1/4 tsp chili powder, salt & pepper to taste.

I meet with some friends two to three times per year at a California-casual restaurant on a local marina. We order a couple of appetizers to share over lots of laughter and catching up. It’s a lot of fun and the food is great. This dish is inspired by one of our usual appetizers: Lettuce Wraps. This is a high protein, low carb meal (if you don’t include brown rice); and you won’t miss the tortillas or other refined carb-wrapper. There’s so much flavor in the chicken that the lettuce adds a refreshing, crunch without distracting from the Asian flavors. Numerous studies have shown that high protein/low carb diets encourage fat loss and 30% greater weight loss when compared with study participants on a higher carb diet that is of equal caloric value. In addition, the higher protein diet helps maintain lean muscle mass and reduces hunger and cravings. Don’t let the lengthy ingredients list throw you...that just enhances an authentic Asian flavor. This takes less than 10 minutes to prepare and I think you’ll agree it’s worth the effort.

*  Add to a large bowl: Finely minced: 1 portabello mushroom, 2 scallions, 1 Tbsp fresh cilantro leaves, 1 clove garlic.

*  Grate in 1 Tbsp fresh ginger, lime or lemon zest.
*  Add ¼ cup pine nuts, ¼ tsp cumin, ½ tsp dry basil, pinch star anise (optional), ¼ tsp cardamom (preferably 
   fresh), 1 Tbsp sesame seed oil, 1 Tbsp soy sauce, salt and pepper to taste.
*  Add 1 lb package ORGANIC ground chicken or smoked tofu.
*  MIX WELL
*  Heat 1 tsp SESAME SEED OR CANOLA OIL in a wok or pan. Add mixture. Cook until most of the liquid has 
   evaporated.
*  In the meantime, wash and dry PLIABLE LETTUCE LEAVES, such as green, red or bib lettuce. Be sure to dry 
   them well or the wraps will be messy.
*  Serve with diced avocado and Island Soyaki Sauce. If you’d like, add brown rice, quinoa or whole grain couscous 
   to the side dish selection.

*Island Soyaki is available at most health stores and Trader Joe’s.

I've come down with a cold and am not feeling particularly chef-like, but a girl's gotta eat, right? Here's the great thing about adopting a healthy lifestyle, you will have leftovers that will help you put satisfying yet, health-nurturing dishes together even when you're not feeling your best. Forget the drive through...here's my lunch: Pasta al Pomodoro con Pollo (apologies to my Italian relatives for any grammatical mistakes). This is as 5-star restaurant good and it's ready in a snap. It also involves an unusual ingredient, tofu! Tofu Shirataki is tofu that has been shaped like pasta strips. It's 20 calories per serving and has no refined carbohydrates in it. It's a great substitute for pasta and only needs to be rinsed and parboiled before you add your topping. (Note: it does smell like tofu, which is a fermented soybean product, so as the package says: rinse to remove the "authentic" aroma. It's not a bad aroma, but it's also not a pasta aroma. So, rinse and then parboil for 2-3 minutes.) My healthy left over toppings are: diced chicken breast and about half a cup of Bruschetta. This took hardly any effort to prepare. My taste buds and tummy are happy, and I'm hoping that the antiviral and antibacterial effects of garlic and tomatoes will help to quickly usher out this cold.
Tofu Shirataki is available at Henry's, Whole Foods Market and other health food stores near you. It's about $2 per 2-serving bag.

Bruschetta is about as Italian as you can get. Chock full of tomatoes, basil and garlic, it's a simple and healthy start to the Father's Day brunch that I mentioned in my article in the June issue of San Pedro Today Magazine. Shout out to all my San Pedro readers!
Bruschetta is high in Lycopene, a carotenoid that helps protect men against risk of prostate cancer. But ladies, don't let that stop you from reaping the benefits of this appetizer. In various studies, tomatoes also appear to offer protection against breast, cervical and numerous other cancers. They're also high in infection-fighting vitamin C, which along with garlic's strong antibacterial and antiviral properties, can help you fend off colds. Garlic has been found to lower blood cholesterol and reduce your risk of heart and cardiovascular diseases, metabolic syndrome, obesity and some cancers. Basil and oregano contribute antioxidants to your diet, while olive oil is a heart-healthy fat that has been shown to lower cholesterol levels and inflammation. It also helps your body absorb the carotenoids in the tomatoes.
There are many versions of Bruschetta. This one is quick, simple and delicious.
Lightly mix together in a medium bowl: 1 minced clove of garlic, 2 diced tomatoes, about 20 large basil leaves (torn or sliced). Mix together in a small bowl: 1 Tbsp olive oil, 2 tsp Balsamic Vinegar, 1/2 tsp dried and crushed oregano, pinch each salt and pepper. Pour over tomato mixture and toss well. Leave at room temperature for 15-20 minutes. Serve on whole grain bread.

Read my latest article and the wonderful town of San Pedro at http://www.sanpedrotoday.com/

Sloppy Joe's are the messy cousin of the hamburger. Much as we love our high-fat, American fare, the American Heart Association, American Cancer Society and American Diabetes Association (to name a few) say that cholesterol-raising dishes, like Sloppy Joe's that are high in saturated fats, sodium and usually paired with refined carbohydrates, increase inflammation and your risk of a bevy of serious diseases. That doesn't mean you have to give them up. Give this vegetarian version a try and watch your family give you the thumbs-up.
Just so you know what kind of health commitment you're making here, Light Life's Smart Ground has no saturated fat...in fact, it has NO FAT! It's low in sodium and high in filling vegetable-based protein and fiber. Onions are part of the allium family. They're full of cholesterol-lowering fiber, cancer-fighting antioxidants; and have been shown in studies to reduce risk of osteoporosis, while boosting immunity. Seriously, you should be eating onions daily! Tomatoes are a good source of lycopene, an antioxidant that protects prostate health. But, even if you're not a guy, you should be eating them for their skin-protecting & immunity-boosting vitamin C, eye-protecting lutein and a host of other phytonutrients that make tomatoes a superfood in their own right.  There's other good stuff in here, but on to the recipe:

Saute until translucent or caramelized (I like caramelized) in a medium pot that has been sprayed with olive oil spray: 1 small, minced Vidalia (or other sweet onion). Add 1 Tbsp organic flour and stir for a minute longer. Slowly, add 1/2 cup HOT water, while stirring constantly. Stir until smooth. Then add, 1/2 tbsp Tamari (or Soy Sauce), 3/4 cup Organic Ketchup (or at least one that doesn't have High Fructose Corn Syrup in it), and 1/2 tsp chili powder.  Stir well and bring to a simmer. Add 1-12oz package Light Life Smart Ground. Stir well, heat through and remove from heat.
While the Smart Ground is heating through, toast 4 Thomas's "Light/High Fiber" English Muffins in the toaster.
To serve: Place two muffin halves on each plate. Top each half with 1/8 of mixture and 1 tbsp Low-Fat Shredded Cheese. Serve with a side salad.
Organic Ketchup and Light Life's Smart Ground are available at Trader Joe's and most markets. Tamari is a vegetarian-based condiment, found in the Asian section. It will be near the soy sauce.

Grab the day by its tail first thing in the morning with this Raw-Food treat. My kids don't walk for seconds of this, they run...and so will yours! Grind in a blender: ¾ cup Old Fashioned Oats and ¼ cup Slivered Almonds.
Mash together: 1 large banana, ½ ripe avocado and 3 Tbsp Blue Agave Nectar* Add ground oats and nuts, and mix well.  Scoop into a small bowl and top with fresh berries.
* Available at Trader Joe’s and other health stores

Oats are high in both soluble and insoluble fiber, which means they keep your heart healthy and your tummy full. Almonds and avocado are high in good-for-you fats, including Omega Fats and vitamin E. Their high fat content practically guarantees hours of fullness; plus because of their anti-inflammatory properties, they can help reduce risk of obesity and related disorders. Besides being the number one go-to kid fruit, bananas add creaminess and sweetness. Blue Agave Nectar is a low-glycemic index sweetener. It comes from the same plant that ferments into tequila. Don't worry. There's no alcohol in it, and unlike tequila, it won't affect your blood sugar, reducing your risk of diabetes.

A Bionico is a Mexican yogurt parfait.  It's delicious, but high in calories and extra sugar...and easy fix with this Cico de Mayo recipe.  1 32oz carton plain organic yogurt, 1 14-oz can reduced fat coconut milk, 2 scoops Stevia, 1 tsp vanilla extract.  Mix together. Then add the following diced and cored (as necessary) fruits: 1 pear, 1 apple, 1 banana, 1/4 pineapple (or 1/2 cup drained pineapple chunks in juice), 3/4 pound strawberries, 3/4 small carton halved blackberries.  Add 1/4 cup raisins, 1/4 cup toasted walnuts (just toss them in a pan until fragrant.)  Mix well.  Just before serving, top with Cascadian Farms organic granola with flaxseed.  Yogurt and coconut milk give a "bionic" punch to any fat that may want to cling to your thighs or middle.  Yogurt is high in calcium, which has been shown to help promote weight loss, lean protein and tummy-loving probiotics.  Coconut milk contains medium chain fatty acids that does not get stored.  It's a ready source of energy.  Stevia,a natural sweetener, does not raise blood sugar and has no known health risks.  Keeping blood sugar levels constant reduces your risk of developing Metabolic Syndrome, a cluster syndrome that leads to diabetes and heart disease.  Inflammation reducing Omega-3 fatty acids are found in walnuts; a healthy oil your body needs and is only available through your diet.  It protects against most cancers, chronic diseases and aging, including cognitive decline.  Fresh fruit further insulates your health with free-radical fighting anti-oxidants and heart-loving fiber. And if you're wondering why I chose Cascadian Farms granola...it's low in sugar and full of wholesome goodness, including oats and flaxseed.  So enjoy...but in moderation.  This "$6-million" dish is still high in calories.

It's hot and a salad sounded like the refreshing meal I needed...plus, I had BROCCOLI SPROUTS! More on that later.
I pulled out salad bowls and laid a bed of baby Romaine.  Then topped it with broccoli sprouts, shredded carrots, sliced Persian cucumbers, grape tomatoes and walnuts.  My snapper was ready to plate and I couldn't wait to dig in.  Then, I heard the door smack shut and these dreaded words, "We're out of dressing."  What...no dressing for my beautiful salad?  It couldn't be!  I embarked on my own search.  Sure enough, we were out of dressing.  So I pulled out a few ingredients and made my own.  Low fat, low sodium; high in protein and calcium (bonus: calcium aides weight loss!); it was so much better than anything I could have bought at the store.  Here are the ingredients: about 3/4 cup plain Greek yogurt, zest of one lemon + juice from half of it, milk to thin, 2-3 drops hot sauce, 1 tsp grainy mustard, 1 finely minced garlic clove, 1 oz goat cheese, seasoning of choice.  Mix well and enjoy.  If I'd had it handy, I would have added minced parsely and dill, too.  Try it and tell me what you think!
Back to the Broccoli Sprouts.  Broccoli Sprouts are higher in everything that's great about broccoli.  They're super concentrated nutrient powerhouses that are dense in free-radical-fighting antioxidants.  Their indoles, isothiocyanates and sulforaphane content is through the roof, which means they offer protection against a long list of cancers.  And, if that's not enough to convince you that you should try them, they're also high in protein, fiber, and phytonutrients that help slow aging, especially of the eyes; just to name a few benefits. 

This salad was my Easter brunch offering.  It's always fun getting together with family and friends for any occasion and if I can add a little longevity to the lives of those I love, so much the better.  The old addage is, "Laughter is good for the heart," and science has indeed linked it to heart and blood vessel protection. This salad compliments laughter's benefits and it's a cinch to put together with ready-to-use veggies from the produce section.  Start with a base of organic mixed baby greens.  They are high in chlorophyll which is an antioxidant, anti-inflammatory and appears to offer protection against toxins in the body.  Follow with a sprinkling of shredded carrots, which protect against against certain cancers, including colon, esophageal and lung cancer and protect the eyes.  Next, add a layer of beets, which protect the heart and vascular system.  According to studies, they appear to help lower levels of heart-harmful homocysteine.  They are also high in potasium, which helps to lower blood pressure, further protecting the heart.  They are also, high in iron.  Top with goat cheese, which is high in protein and usually well tolerated by folks who are sensitive to lactose in other products.  Sprinkle with toasted walnuts.  Walnuts are high in brain-protecting Omega-3 fatty acids, which have been shown in studies to improve memory and learning.  They also appear to decrease symptoms of depression and offer other protections based on their anti-inflammatory properties.  Serve with an olive oil vinaigrette, which increases the Omega-3s content and has been linked, in studies, to lower LDL (bad) cholesterol and protection against some cancers.  Be sure to use it sparingly to enjoy the fresh taste of the vegetables and reduce fat content.  Wishing you long health and lots of laughter!
(P.S. Use Trader Joe's steamed beets to make preparing this salad a cinch!)

I don't always juice.  But sometimes, the urge hits me.  I can't stop myself from craving that healthy feeling...that rejuvenating, immunity-boosting, energy-building, supportive boost!  Here is one of my favorite juices.  It sounds like a strange combination, but you will find that not only is it delicious, it'll keep you full for hours.Juice: 3 carrots, 1 apple, 1 lime (no rind), 5 mint or basil leaves.  Clean out your juicer and then pass through an avocado.  It will mash into a paste.  Blend the paste into the juice and add 2 Tbsps of Flaxseed Oil.  I'm currently adding Greens superfood ORAC blend to my smoothies, a high quality "greens" powder.  I add 2 scoops, since this serves 2. Add ice, if you like and share the wealth of health with a friend.  This will stay with you through lunch and the health benefits will stick around longer.  Do not add the flaxseed oil or greens powder until right before consuming.

I stopped by a big name health food market recently.  I had a few minutes, so I walked around a little bit.  In the "Raw Foods" section, there were these cute little bags of Roasted Kale Chips.  The cute bags were  filled with 4 ounces of these super healthy, chips with an ORAC (oxygen radical absorbancy capacity) value of 1770, one of the highest free-radical fighting values you can get.  At $8.99 a bag, they made me pause.  8 oz. is less than a dollar's worth of organic kale!

Kale is part of the cruciferous family of vegetables, and so a serious cancer fighter.  It helps with detoxification, triggering the liver to remove free radicals.  It's also high in bone-building calcium, as well as iron, vitamins A, C & K and incredibly high in beta-carotene.  These chips are delectably fragile, shattering in your mouth with an intense spicy green flavor.  They're addictive and a great replacement for popcorn, chips and fries.

Preheat oven to 275F degrees.  Wash enough organic stems to cover a baking sheet.  Dry thoroughly and snip into bite sized pieces.  Throw the pieces into a large bag and add 1 Tbsp Olive Oil and seasoning of choice (I like Trader Joe's 7 Seasoning Salute).  Toss well and place in a single layer on baking sheet.  Bake 30-35 mins. or until all pieces are crisp.  Serve right away.  They will not keep overnight...and they won't last 'til the next day anyway.  Kids and adults love them.

Making a habit of choosing healthy foods, makes dinner a no brainer.  Right now, my fridge is full of Spring veggies: artichokes, asparagus, tomatoes, kale, green beans, sweet bell peppers...the list goes on.  They're full of heart-loving, immune-boosting, brain- building, anti-aging antioxidants and phytonutrients...and best of all, when your grocery cart is produce heavy, your wallet also benefits.  Veggies are inexpensive and versatile kitchen superstars.  That leaves a little spending money for quality proteins like Wild-Caught Alaskan Sockeye Salmon.

Salmon is high Omega-3 Fatty Acids content.  Omega 3's are essential oils that your body cannot produce.  They must come from your diet and the standard American diet: high in trans & saturated fats and low in fiber, does not supply enough of this necessary nutrient.  Omega-3's have been shown to improve cognitive function (memory and learning), reduce risk of several cancers, heart disease and other chronic illnesses.  They act as an anti-inflammatory, counteracting harmful effects a high fat/low fiber diet.  They are found in abundance in wild-caught cold water fish, like salmon and tuna; as well as in flaxseed and hempseed, and their oils.  However, they barely exist in farm-raised salmon, which are crowded into pens, are fed and injected with antibiotics to reduce disease aided by the stressfull, crowded conditions; and they're fed grain, something they would never get in the ocean.  When you look at the nutritional make-up of farm-raised salmon against its wild-caught cousin, it becomes clear, they're two different species.  The farm-raised fish just doesn't offer the nutritional value, and because of it's tight, artificial quarters, it's also high in unhealthy fats and high-levels of metabolism altering polychlorinate biphenyls (PBC's).  For health and ethical reasons, stick to wild-caught.

Before I end up writing a book, I'll move on to the artichoke.  Artichokes are part of the milk thistle family, the same herb used in detox-teas and liver support supplements.  Artichokes support the liver by helping to eliminate toxins.  They're super high in heart-healthy fiber that can help lower cholesterol and make you feel full longer.

I sliced the artichokes in half, removed the choke (fuzzy center) and put them in a bag.  In a separate bowl I juiced 1/2 a lemon and added 1 tbsp olive oil, about 1 tsp seasoning mix, a little salt and stirred it.  Then I drizzled it over the artichokes and tossed well, before roasting them at 400F for about 40 minutes.  For the salmon, I heated a tbsp of olive oil in a pan and added a finely minced clove of garlic.  The salmon went in skin side down and I set the flame on low, so it would cook slowly.  I drizzled 1/2 a lemon's juice over the fillets and added salt.  Turning once, to ensure equal cooking and remove the skin.  Then I added fresh snipped dill.  Hope you enjoy!

When you're craving a salty snack, try steaming green beans and tossing them with a tsp. of Olive Oil and a sprinkle of sea salt for a filling snack with health benefits that crushes chips.  4.5 oz of prepared green beans come in at about 80 calories, 4.5 grams of heart-healthy fat, a whopping 5 grams of fiber and 3 grams of protein.  In contrast, 80 calories of chips is a meager .5 oz (about 7).  They offer 5 grams of fat, no fiber and about 1 gram of protein.  They're also a highly refined product that is high on the glycemic index.  Green beans are high in caratenoids (even though they're green), including those that protect vision health.  They also contain vitamin C, folate (important for pregnant women), thiamine, iron and potassium. Because they are absorbed slowly, this snack is very filling and can help reduce risk of diabetes.  So put away the chips, forget the fries and go for the gold, in terms of health by having some Leprechaun Fries.
UPDATE: Don't turn your nose up at these.  I was a major health store today, & 4.5 oz of roasted green beans are $4.99!  These cost me about $.50!  Roast them at 400F for about 30 minutes & stir occassionally, to get that satisfying crunch!

A variation on the hummus breakfast (Love You Long Time Breakfast).  Avocado on whole grain toast will stay with you for a long time.  What's great about both these breakfasts is that they are high in heart-healthy fats--unlike the fat you would get from a donut--and it multi-tasks by keeping you feeling full for an extended period of time.  Avocados are high in oleic acid (Omega-9 oil) that helps lower cholesterol.  A study by the American Diabetes Association showed that replacing unhealthy fats with monounsaturated fats, such as those found in avocados, helped participants lose weight.  Other studies have shown these oils to lower risk of diabetes and heart disease.  In addition to their heart-protective qualities, avocados also offer cancer-fighting antioxidants.  This super food contains a high amount of fiber, again contributing to lasting fullness. Rock your day with a 1/2 avocado, chunk mashed with: minced fresh garlic and your favorite herb mix.  Pack it all on top of a slide of whole grain toast and enjoy it with fresh fruit in season.

Omelets are the basis of an easy, healthy, high-protein meal.  Here's tonight's dinner, though it certainly would make an awesome and very filling breakfast.  Spray a pan with olive oil cooking spray and sautee one each, diced: mushroom, bellpepper, carrot, zucchini & tomato.  Add your favorite seasoning mix & stir occasionally 'til cooked through, but still firm.  Add chopped scallions at the end.  Make a 2-egg omelete & fill with half of the veggie mix.  Top with goat cheese before folding omelete over.  Slide onto serving dish and sprinkle with chopped parsley.  Repeat for second omelete.  Makes two omeletes.  This is high in protein and tons of phytonutrients.

No, no!  This is nothing you'll regret later or be embarrassed over.  This breakfast stays with you for a VERY long time and gives your heart the TLC it craves.  Let's start with fiber.  It's high in insoluble fiber, the stuff that's going to make you feel full for a long time and ensure your digestive system is functioning optimally.  It also has insoluble fiber in the form of oat bran in the bread, pectin in the apple and the chickpeas in the hummus.  Insoluble fiber, forms a gelatinous net in your stomach that...get this: captures certain fats and transports them out of your body instead of letting them get absorbed!!  Eat 25g of fiber daily from a variety of sources.  It helps lower blood pressure, cholesterol and reduce your risk of various cancers and chronic illnesses.  The hummus has heart-healthy fats in the form of olive oil, which studies have shown decrease feelings of hunger and prolong satiety, in addition to its many known health benefits.  I topped one slice of bread with about 1/4 cup of hummus.  If you're worried about the immune-boosting garlic's tendencies to perfume your breath, just munch on a few sprigs of parsley.  It helps eliminate garlic's scent on your breath and provides a variety of protective antioxidants, vitamin C and calcium.

Don't think too hard about what to pack for lunch.  It's easy, if you think natural, easy and balanced.  Here's my Monday lunch that put left over Roasted Chickpeas from the second batch I made yesterday, to good use.  It was a delicious treat that turned kids' heads in my classroom!  Monday's lunch: Goat cheese round, about 1 oz of walnuts, roasted chickpeas and a sliced bell pepper.  Bell peppers are one of my favorite snacks, especially when I'm feeling a little tired.  I've always recommended them for energy, but only because that's the effect they have on me.  Recent studies backed me up!  Antioxidants in bell peppers do, indeed provide an energy boost, in addition to their immune system stimulating effects.  Eat them often, especially when you're feeling a little sluggish.  I also tossed a package of prepared lentils into my lunch bag, but was too full from everything else to eat it.  If you eat a balanced, whole foods based diet, you will find that you are satisfied for longer periods of time.  Steady sugar release, high fiber, good protein and healthy fats all contribute to feelings of satiety.  I ended up eating the whole package of Madras Lentils with a tangelo for lunch a few days later.  (I get a 4-pack of shelf stable packages for about $8 at Costco.)

The boys were over...they're all taller than me and have barely hit that magic number where they can officially be called "teenagers".  What to feed them?  This disappeared in minutes.  You'd think they never ate!  Sliced strawberries, edemames, raw almonds...no brainer finger foods.  Herbal iced tea (Celestial Seasonings Raspberry Zinger).  No they didn't drink it with their pinkies out.  Though, I think I heard someone say, "pip, pip."  The serious noshing is in that long dish at the front...roasted, seasoned chickpeas.  Crunchy, spicy, all-kinds-of-delicious!  If your kids like hot puffed chips, they will love these and you'll love that they love them because this snack is loaded with protein, fiber, free-radical fighting antioxidants and yumminess like nobody's business!  Heat the oven to 400F now & then grab 1 can of chickpeas, 1 tsp olive oil, 1/4 tsp salt, 1/4 tsp hot pepper flakes & 1 3/4 tsp seasoning of choice (hats off to Trader Joe's 21 Seasoning Salute).  Rinse the chickpeas & do not discard those skins...that's the best part.  Trust me.  Pat them dry.  They won't crisp if they're wet.  Toss them in a large container or plastic bag.  Drizzle with oil, sprinkle with salt, pepper flakes and season & then roast for 30 minutes.  Stir every 10 minutes to prevent burning.  Prepare to be mowed down if you're serving teenagers.  These rock!

Yes, even the nutritionist burns dinner sometimes.  That box of quinoa is part of what was on the stove when the doorbell rang, followed by the phone, followed by a familiar and not so welcome scent.  I had to start over and it was already 7:30p!  Instead of calling out for a diet-wrecking pizza delivery--a couple of slices can add up to 720+ calories w/36g of fat--I opened the fridge.  I knew there was no time to plan a well-orchestrated dinner, but found asparagus and veggies that would go great in a tuna salad.  I washed and trimmed the asparagus and threw them in a bag w/1 Tbsp olive oil & some pepper.  Then I roasted them at 400F in the toaster/convection oven. Meanwhile, I made tuna salad with Greek yogurt instead of mayo.  Seasoned with fresh lemon zest, oregano, basil, parsley; it POPPED with flavor.  I added diced celery, scallions & walnuts.  Then I chunk mashed avocado with garlic and seasonings & pulled out the left over  pasta.  We ate quite well.

My lunches are simple.  This one includes a handful of almonds, strawberries and a great sandwich: about 3 oz. Nitrite-Free ham, 1/2 slice organic lo-fat cheddar cheese, organic baby spinach, raspberry/jalapeno chutney, Dijon mustard on a 100% whole-grain roll.  I typically eat the fruit & nuts for a snack & have unsweetened iced tea or mineral water with lunch.  If you're okay on calories for the day, you can add a serving of baked corn chips to this.

Here's a quick breakfast.  1 cup yogurt...go for Greek, if you have it handy.  It's high in protein & low in sugar, so it stays with you.  Stir in 1/4 tsp vanilla extract, 1 scoop stevia & crushed cardamom.  Add, 1/4 cup oatmeal, 1 Tbsp raw pecans & 1/4 cup cherries.  These cherries are packed in light syrup, so I washed them before tossing them into my yogurt.  Frozen cherries are great, too.  Stir & enjoy.  This is high in fiber (both soluble & insoluble), calcium, antioxidants and taste.  Enjoy. 

There are times when nothing, but a traditional eggs, sausage and waffle breakfast will do.  Don't head out to the local diner for a greasy version that comes loaded with more than 1,000 calories, no fiber and 87g of fat!!  Make your own in no time at all with help from the healthy section of the frozen food aisle.  This VERY satisfying breakfast maxes out at 326 calories, 10.5g of fat & 5g of fiber.
1 Morningstar Farms frozen sausage patty
1 Kashi Heart to Heart waffle
1 Egg, over medium in a non-stick skillet coated with cooking spray
1 Tangerine
                                                                    Topping, not pictured: 1 tsp fruit spread mixed with about 1/2 tsp OJ
If you work out in the mornings, you can increase calories, without compromising on taste by adding another sausage patty (80 calories), a Tbsp of natural peanut butter, or serve with a calcium-rich smoothie: 3/4 cup lite chocolate Silk, 1/4 cup strong coffee, 1/2 banana, 1 scoop stevia and ice--blend up for about 130 calories of energy-boosting delicious!

Picture to be posted shortly.  Who needs a 330 calorie bean & cheese burrito with 7 grams of fat from a fast food restaurant...or the 420 calories/10g fat small shake to go with it?  Here's a bean & cheese burrito that's got all of the good stuff without the excess fat and questionable ingredients.  Pair it with a fresh banana shake to really fill you up & turn it into a super kid-friendly meal.

Bean & Cheese burrito
3           La Tortilla Factory Brand Burrito Size Tortilla (I get these at Cosco)
1 can    Organic Beans of choice, drained & rinsed
1/4 cup Organic and 98% Fat Free Chicken Broth (I get this at Trader Joe's)
6 oz      Organic and Reduced Fat Cheddar Cheese, grated
Healthy additions: diced onions     *     diced tomatoes     *     chopped cilantro     *     Non-fat Plain Greek Yogurt
              Salsa of choice     *     Hot sauce     *     thinly sliced avocado 
Heat beans & mash (use a handmixer or blender for quick mashing).  Heat 3 tortillas.  Divide mashed beans among
tortillas.  Top with 2oz cheese per burrito.  Add desired additions, wrap and enjoy.  Makes 3 servings.

Banana Shake
1            Banana
1 cup     1%/Skim Milk or Fat Free Plain Soy Milk
1 scoop  Stevia Powder (available at Trader Joe's in the sweetners section)
1/4 tsp    Cinnamon
4-5          Ice cubes, crushed
Put all ingredients in a blender.  Pour into 2 cups and serve.  Makes 2 servings.

Almonds (or an organic lo-fat string cheese stick) and fruit are my staple.  I've got about a cup of fruit here: berries & peaches--both organic.  A handful of raw almonds, about 1/3 cup hummus and 3 organic whole grain crackers.  Lunches don't have to take a lot of time to prepare.  Just make sure you have high quality carbs and protein.  The hummus, nuts and crackers have plenty of protein in this menu.

When I make a salad, it's a meal.  Just look at this bowl!  It's packed with (mostly) organic farm fresh goodness.  At least two cups of baby spinach and heirloom greens make the foundation.  On top of that is 1 sliced Persian cucumber, about 3 oz grilled chicken, tomatoes, marinated artichoke hearts, drained (no); and red bellpepper.  I wanted to add 1 Tbsp of goat's milk cheese to the salad, which, while good for you, is high in fat; so instead of nuts, I threw in a handful of pomegranate seeds.  The seeds pack a higher antioxidant power than red wine and green tea and a higher concentration of flavenoids than grapes...all while adding a crunch to the salad and being ultra low-fat.  My Balsamic vinaigrette is in a small container just for sauces that I pick up in bulk from Smart & Final. Rounding out my lunch: Almonds and organic raspberries.
no=non-organic.
Don't skimp on the protein!  You cannot just have an all veggie salad for lunch and expect to fill up for an extended period of time, encourage lean muscle mass and fat burning.  Protein helps your body produce hormones that are critical for firing up your metabolism and it keeps hunger pangs at bay--both absolutely necessary for weight loss/maintenance.  If you don't want to add chicken to your salad, add wild caught cold-water fish (like Salmon--water-packed, canned is almost always wild), mixed beans (drained and rinsed, if from a can) or tofu.  Add all the veggies you want.  Their caloric contribution is neglible, but they pack a wallop in phyto-nutrients, fiber and over-all health benefits.  Go easy on cheese, nuts, marinated foods and dressing, which are high in fat.  Go for organic whenever possible--you wouldn't drink pesticide, why would you eat it's lingering, metabolism-wrecking residue on your food?  See my Farmers' Markets page for locations near you.

Just like anyone, I am sometimes running short on time in the morning or didn't have time to prep my lunch the night before...enter frozen food convenience.  Guidelines for convenience foods--check the calories, fat and sodium content and go for organic whenever possible.  This organic burrito had 340 calories.  70 calories (or 21% of the total calories) came from fat--shoot for 25% or less.  It is however, on the high end for sodium.  Because it's so hard to get an excellent nutrition profile from convenience foods, even healthy ones; it's best to take the time to make your own meals whenever possible.  The fix: reduce sodium intake throughout day by not adding extra salt to foods and choosing low-sodium options.  Fresh cherries, a superfood, are in season right now!

It's so nice to have the convenience foods around.  The problem here, as with the meal above is that they are typically high in sodium and this meal is no exception, both the soup and string cheese are high in salt.  The meal, however is healthy in many ways.  The fat content of the soup is at 25% of the total calories: 35/140.  It is a high fiber, high protein food with no preservatives, artificial ingredients or refined carbs.  The cheese and peach are organic.  The almonds and organic peach were my snack & the organic string cheese was a delicious addition to the soup.

Note: Always dump foods in plastic packaging into a non-reactive/microwave safe dish before nuking it and then eat them with non-plastic utinsels.  BPA (Bisphenol A--added to plastics to make them durable) will leach into your food during the cooking process and when in contact with hot foods.  Numerous studies have found that BPA is an endocrine-disruptor which negatively impacts your metabolism and increases your risk of other serious diseases, including disbetes, infertility and cancer.

Quick and healthy.  I prepare these "Bento boxes" when we're in a rush to get somewhere and don't have time in between to sit and eat a meal.  This one consists of 1/2 a peanut butter and jelly sandwich on "whole wheat white" bread, a light string cheese, and cucumbers and baby heirloom tomatoes spritzed with lime juice and a little sea salt.  I went organic where possible or necessary (any dairy, produce with edible skin, meats, etc. should be organic).  The tip to Bento boxes is making them as attractive and fun to eat as possible.  These are always a hit with kids...even the ones who don't normally eat veggies.  If they're not too messy, they can be eaten in the car on the way to soccer practice or dance class, as these were.

It's Summer and there's nothing better than having a variety of light, cool foods to tide you over until dinner.  Buffets are the easiest way to accomplish that.  They don't need to be elaborate and give you an opportunity to practice good eating habits, if buffets are your downfall.  The key is to serve up healthy, organic fare in moderate quatities.  These cherries are farmers market fresh.  The eggs were hard-boiled the night before and ready-to-serve organic yogurts make setting up a breakfast, lunch or brunch buffet very easy. The soup is a delicious Spinach, Potato Soup and organic, whole grain crackers round out the buffet.  Visual appeal brings both a sense of enjoyment and satisfaction to a meal.  Studies show that the more a meal is enjoyed, the longer one feels satisfied (full)...just lay out dishtowels and put food on pretty, mismatched plates for rustic appeal!
Soup: Sweat 1 small, chopped onion in a large pot with a few tablespoons of low-sodium/organic Chicken Broth (6 cups total) until soft.  Add 6 cups total Broth and 2 small, diced potatoes.  Simmer until the potatoes are soft and then add 4 large handfuls ready-to-use organic spinach. Remove from heat and cool.  Put through food processor or blender.  Keeps refrigerated up to 3 days.  Good heated or cold.  Serving size = 1 cup.

This meal almost begs to be eaten on a blanket, under a shade tree!  The melons are the only non-organic produce here.  Thick skinned produce does not need to be organic, as pesticide toxins will not penetrate to the edible parts.  Just be sure to wash well before cutting into them.

This spread for 4 consists of a variety of summer fruit, a variety of raw nuts (walnuts, almonds and filberts), very filling Apple/Raspberry Fiber Cakes (80 calories each) from Trader Joe's, organic lo-calorie string cheese and organic Greek yogurt blended with Stevia, cinnamon and vanilla.  I skipped the string cheese in favor of a yogurt, fruit and nut parfait, served with mint and lemon iced tea.  Mmmm!