Fit Cuisine Cooking Menu for 1/3/2011

Soup: Pasta Fagiolo This soup was made so many time by my mom and now my sister and I; it is a complete and healthy meal that can be eaten for lunch or dinner. All the nutrients you need are in this great soup. Entree: Bruschetta Chicken Breast This dish was a thought up in the middle of a long run; my thinking was that every family gathering we go to they serve this dish before dinner with bread and crackers that we don't need, so why not add it to dinner. Since everyone LOVES chicken but runs out of ideas on what to do with it I thought lets come up with a less oil filled way to do that. Goes great with a side vegetable and rice. Lasagna Rolls: Love the stuff but hate all the cheese and extra calories. So I decided to come up with a way to get a taste in a small portion size. I changes the noodles to whole wheat, and cheese is combination of low fat ricotta, and cottage cheese. Plus since the noodles are rolled you get a small taste with great flavors. Very good! Individual Meat Loaves: This dish has been in the family forever, we call it Italian meat loaf. I changed it a bit by adding, pesto, using lean meat, and adding flavorful marinara. Frank is a big fan of this dish and loves it for lunch. I make 2 small loaves so that they cook fast and you have dinner or lunch for 2 days. Great with my whipped butternut squash or sweet potatoes.

Healthy Banana Cookies (or Bars)

Last week I was on a mission to find a small ingredient, healthy cookie that Frank and I could eat that wouldn't mess the waistline, had some form of nutrients, and took me all of 10 minutes to make after a long day at work. I came across these banana bars in the store and decided to try and make a small cookie that mimicked it. I google searched a ton of recipes and believe me there are plenty...but here was what I came up with and they were really good, and healthy. Ingredients: 1 cup rolled oats 4 small riped bananas 1/2 cup chopped dates 1 tsp vanilla extract 1/3 cup vegetable oil Preheat oven to 375. In a bowl mash up your bananas, add all the rest of your ingredients and mix well. Line your baking sheet with parchment paper and place your cookies about 1 inch apart. Use a tsp to measure how big your cookies will be. You may need to shape them with your hands as well. Place in the oven for about 15 minutes and let them cool for about 10. Tips: These cookies can be made into small bars, if you like. They can also be good breakfast cookies...(no more then 2 servings). You get a well balanced treat here with the potassium from the banana the fiber from the dates and whole grains from the rolled oats. They are a light healthy treat that you can make and keep in a container for up to a week. If you are not a fan of dates add cranberries, or chopped walnuts, shaved coconuts. Whatever you enjoy is fine. So let me know what you think and healthy eating!

Dark Chocolate Chip Cookies

Well lets just say that I clearly don't enjoy baking (thought today would be different)....I have zero patience for measuring, whipping, mixing...there is just to much work required, to many ingredients and clearly the time it takes to bake is just not worth it.

So today I decided to try a recipe for the holiday that I thought would be quick; but as I started to deconstruct it, I realized it is so much easier to roast a veggie. The baking item today was a healthy cookie...the results came out well Frank even ate a few...so if you are the baker type gives these a try.

Ingredients:

3/4 cup rolled oats

1 cup whole wheat flour

1/4 cup can't believe its not butter

1 egg

1/3 cup organic cane sugar

1/3 cup organic brown sugar

1/4 cup canola oil

1/2 tsp baking soda

1 cup dark chocolate chips

1 tsp vanilla extract

Preheat oven to 375. Take your oats and chop them in a processor (be careful I spilled mine all over the counter). In a small bowl combine, processed oats, wheat flour, baking soda and mix together. Then add both sugars, egg, vanilla, oil and soft butter. Mix all together till everything is well combined. Add chips for the final stir. Line a baking sheet with parchment paper and place your cookie dough on the sheet. Bake for about 20 minutes and let cool.

I decided to try to make these cookies Fit Cuisine style put everything in a bowl and serve...it worked out well, just reminded me that I should stick to cooking healthy meals not healthy desserts. But if you are game enjoy!

Fit Cuisine Meals

This weekend I made some yummy meals for a few clients. I decided that with the cold weather coming, "what better comfort meal is there then soup?" The problem with ordering soup from a restaurant is often the high sodium content. Sadly, the canned varieties aren't any better. I prepared two soups: "Vegetarian Split Pea" and "2 Bean Minestrone" - (Both) low-sodium and filled with nutrients . These were very easy to make, with a total cooking time of 30 minutes. The best [art is that they were as YUMMY as they were EASY. To try these simple recipes look below. 2 Bean Minestrone 1 TBSP Minced Garlic 1 TBSP Olive Oil half small Onion Chopped 1 can rinsed White Beans 1 can rinsed Red Beans 1 cup chopped green beans 1 small squash Diced 1 can diced stewed tomatoes 1 TBSP Ms. Dash Tomato Basil Garlic Seasoning 4 Celery Stalks chopped 1/4 cup chopped carrots 1 box low fat low sodium vegetable broth 3 cups water In a medium soup pot saute, onions, garlic, celery and carrots till the onion is just about soft. Add your box for vegetable broth and water. Bring to a small boil and add your squash, green beans, stewed tomatoes, and canned rinsed beans. Let the whole pot simmer for about 20-30 minutes until the vegetables are soft. Add your seasoning stir one last time and serve. Tips: If you want this dish is great with small pasta like ditalini. I prefer this soup without pasta, but if you are going to use it opt for whole grain. This soup is truly a complete meal. Vegetarian Split Pea 1 bag dried split peas 1/2 cup diced carrots 3 celery stalks chopped 3 TBSP diced onion 1 TBSP minced garlic 1 TBSP olive oil 1 container of vegetable stock (low sodium) dash of black pepper 6 cups of water In a soup pot heat oil, garlic, and onions till translucent. Add in your carrots and celery, along with the vegetable stock and water. Bring to a small boil and add your peas. Let the entire pot boil for about 30 minutes until your vegetables are tender and the peas have gotten mushy. Once it is to the soft texture, add your black pepper and simmer low for an additional 10 minutes and serve. Tips: I like split pea but not with the ham. I started looking at other recipes but most required potato, or a touch of cream. I wanted this soup to be as clean as possible to the palette. You don't need a tone of ingredients to have a yummy soup. Sometimes less is more. This soup I think is a great lunch soup. So give it a try and let me know what you think.

Healthy Holiday Recipe Sides

So this weekend I made Thanksgiving sided for my clients. It was fun and all of these recipes are super simple and easy. My mother was my helper for the day and we had a lot of fun and made some great dishes. Butternut Squash Soup Ingredients: 2-1/2 -3cups Butternut Squash (fresh or frozen) if fresh roast first for 20-25minutes @425 1 1/2 containers of Low Sodium; Low Fat vegetable or Chicken broth 1 TBSP Olive Oil 1 Large Onion (diced) 1 TBSP Garlic (minced) 1/4 tsp Curry Powder 1 TBSP Honey Crushed Black Pepper Take your oil and saute your garlic and onion till the onions are translucent. Place your butternut squash in the pot and stir so the flavors start to combine. Add your broth and let the whole thing simmer for about 15 minutes on medium low heat. Take your emulsifier and puree the vegetables till smooth. Add your curry powder, honey and black pepper. Taste to make sure that it is to your liking and let in sit covered for about 10 to 15 minutes and serve. Tips: This was the 3rd time I made this soup and I tried to do it as clean as I could with as few ingredients as possible. I made 4 pots of this soup. Every one came out a little different. By time we got to the 4th pot Frank was done testing. The end result was great...a low sodium soup filled with healthy vitamins and superfood powers. Whipped Sweet Potatoes Ingredients: 4-6 Sweet Potatoes (Roasted in foils) Dash Cinnamon Dash Nutmeg 2 TBSP Organic Maple Syrup 1-2 cups Unsweetened Almond Breeze (container) Preheat Oven 425 degrees. This recipe requires what I call the taste test ingredient adder. Place potatoes on the sheet and bake for 30-40 minutes depending on the size of your potatoes, or until soft. Using a mixer (Kitchen Aide) place the potatoes (skin off), add ½ cup of Almond Breeze, 1 TBSP of syrup, and the dashes of cinnamon and nutmeg. Start the blender on a low whip and make sure all the lumps are out. Taste…it should be smooth and creamy if not do the process over till it is to your liking. Once you have found the right taste, get a baking dish and spray it with non stick spray. Place your potato mixture in the dish and sprinkle some cinnamon on top. Bake in the 425 oven for about 10 to 15 minutes just so all the ingredients blend together. Take out and serve. Tips: This dish is by far my favorite. It was given to me by a dear friend who is a diabetic with a gluten allergy. I was a bit uneasy about the dish because I had not idea what Almond Breeze was but when I tried the dish I was impressed. So was my mother. Whipped Cauliflower Ingredients: 2-3 Bags of 16 oz Frozen cauliflower (cooked) 2 Tbsp Olive Oil 2-3 Tbsp Grated Parmesan Cheese ½ cup Italian seasons bread crumbs 1 Tbsp Minced Garlic Preheat Oven to 400 degrees. Cook up you cauliflower till tender, and drain. Using a mixer place you cauliflower. Start to add the rest of the ingredients a little at a time and taste as you go. The idea is that you want this to be like whipped fully and then placed in the oven. Start by adding a bit of olive oil, then a sprinkle of bread crumb, the garlic, and cheese. Mix on medium speed for about 5 minutes. Check the flavors and add whatever you feel is missing from the list above. Once it is at the consistence desired, place into a sprayed casserole dish. Put a little more grated cheese on top and bake till just about bubbly on the side. (About 20 minutes) Tips: This dish has been in my family for a long time. We grew up with it as kids. For awhile I thought it was potatoes till one day I watched my mom make it and saw it was a veggie. Now my sister and I make it all the time for the holidays. Out in law always request it so it is made a lot, and tastes better every time. Sauted Green Beans Ingredients: 1 Large Bag or Green Beans (1-2lbs) 1 TBSP Olive Oil 1 TSP garlic (minced) 2 TBSP Sesame Seeds Take your beans and flash steam them in the microwave, or boil/blanch them. If you use the microwave, place a wet paper towel over the beans. Remove and place into your skillet that has already been sauteing with your garlic. Stir the beans around to coat and let it sit covered for about 5 minutes. Add your sesame seeds stir and serve. Tips: I love this dish because it is quick, easy and healthy. I like it hot and cold. Hope you enjoy it as well. I have also made this dish with grape tomatoes if you are feeling brave.

Healthy Thanksgiving Side Dishes

So this Thanksgiving I am going to help my clients out by preparing a package of healthy dishes to enjoy with there loved ones. They are dishes I have made before and enjoyed, so I thought this year instead of printing out the recipe for these specific dishes I would just make them for all to enjoy. So here are the sides: Package: Butternut Squash Soup (NO Cream) Whipped Organic Sweet Potatoes (this is made with 5 ingredients) Whipped Cauliflower (Hard to explain how this is made but better then white potatoes) Green Beans (saute or Casserole) These dishes are GREAT! Stay tuned for the recipe after Turkey Day!

Baked Whole Wheat Rotini with Squash

So this weekend officially launch my new side venture "Fit Cuisine" cooking preparation of healthy meals. During my cooking I decided to try and convert a clients husband into eating a dish that was kinda like baked Ziti, only made with Rotini (whole grain), and part skim cheese. Well lets just say I was proud of this dish...and he was as well. It is so easy to make so lets get started. Ingredients: 1 box Whole Grain or Whole Wheat Pasta 1 Jar Low salt Marinara or your own 1 1/2 cups Part Skim Ricotta or Cottage Cheese 2 Squirts of Pesto 1 large Squash sliced small 1 cup or so of Shredded Mozzarella Cheese Preheat oven to 400 degrees. Cook your pasta according to the box. Slice your squash, and place it in a baking dish that is sprayed with PAM. Drain your pasta and place it into the dish, with your squash, tomato sauce, ricotta, pesto, and shredded mozzarella. Stir the whole thing together so that the flavors blend. Sprinkle some more mozzarella on top and place in the oven for 25 minutes till just about golden brown. Remove and serve with a side salad. Tips: This meal is a complete dish and serves about 6. The pasta used here is infused with omega 3 and flax seed so if you are allergic just use regular whole wheat. It is great if you have last minute company, and you can add any vegetable of your choice(i just like the way it tastes with squash).

Baked Eggplant Parmesan

So I decided that this would be the weekend I tried an eggplant dish. Since everyone I talk to loves Eggplant Parmesan I decided to try a healthy version of this classic Italian dish. I will say it did not go over very well with Frank, all he kept saying was "it's not fried". NO if it's a healthy version then NO frying is involved. I did give it to a dear friend of mine who LOVED it, and since she has a husband that is not the easiest of eaters I was glad to hear this was a hit. So enough talking, lets get to the ingredients:

2 Eggplants (sliced long)

2 Egg Whites

1 cup Panko (Italian season)

1 Jar Tomato Sauce

1 (15oz) container of Part Skim Ricotta

1 bag Low Moisture Shredded Mozzarella

2 squirts or 1 tsp Pesto

Non cooking Spray

Preheat your oven to 425 degrees. Make sure you eggplant is sliced long, no circles. In a small bowl or dish place your egg whites, in another dish place your panko. Take a baking dish and spray it with cooking spray. Use your jarred or fresh sauce and cover the bottom of the pan slightly. Take your sliced eggplant and dip or brush egg whites on both sides, then cover with panko. Layer the eggplant on the dish. Take your ricotta and place it into a bowl with about 2 TBSP of sauce and your pesto; stir together. Take a few dollops of ricotta and place it on different pieces of eggplant (you are not spreading); sprinkle your shredded mozzarella on top of the ricotta, and a bit more sauce. Then layer your next round of eggplant and repeat the pattern until you are all out off ricotta, eggplant and sauce. Eyeball it. Place in the oven for about 30 minutes and serve.

Tips:

Serve with a salad or vegetable. Remember it is not fried, but you are adding all the great flavors or Italian cooking without all the fat and calories.

Happy Halloween Treats!

Well I am not a big fan of this holiday, but I enjoy the excitement of the kids, esp. my niece. The only thing I enjoyed growing up about this holiday was the candy. My favorites were anything chocolate covered. Now we need to watch the calories, and sugar but I do believe in moderation and not depriving yourself. So I am going to give some recommendations of treats that have 100 calories or less, so it's OK enjoy some candy this holiday season. 1) 2 Mini Size Reece's Pieces (my favorite) 2) 1 Fun Size 3 Musketeer Bar 3) 11 Pieces of Candy Corn 4) 10 Gummy Bears 5) 2 Mini Snickers Bars 6) 1 Tootsie Roll Pop 7) 1 Fun size Pack of M & M 8) 1 Fun size Almond Joy Bar 9) 2 Pieces of caramel 10) 3 Dark Chocolate Kisses Have a safe holiday and TRICK OR TREAT!

On Friday October 15th I officially launched my "Fit Cuisine" cooking class and gathering. I could not have asked for a better turn out and response. The evening was filled with good food, wine, and great company. We hosted at my mothers home which has an amazing Tuscan Kitchen. She was by far a great chef's assistant along with my sister. I was able to answer many questions on how I prepare healthy, quick meals, demonstrate how I do it, and then prove to everyone how delish it can taste. The response from the guests were nothing but great, and everyone got to go home with a card to host a part of their own as well as the menu form the evening class. It was truly a great start to what is about to be an amazing venture. I am working on the "Fit Cuisine" cooking manual now and hope to have it out as soon as possible. Listed below is the menu that we prepared. Started: Presentation Salad Ingredients: 1 small can Mandarin Oranges (drained) 1 English Cucumber sliced 1 package Mixed Greens 1 Endive sliced 2 TBSP dried Craisins 1 Small Fennel bulb chopped 1 TBSP toasted Pine Nuts This is a ‘toss in one bowl’ dish. Add your mixed greens, endive and fennel. Then toss in your cucumbers, pine nuts and craisins. Toss that all together and finally layer the mandarin oranges around the bowl for presentation. Serve with your favorite light vinegar or squeezed lemon. Main Course: Whole Wheat Orecchiette Pasta with Garlic Oil and Pine Nuts Ingredients: 1 Box Whole Wheat Pasta 1 Tbsp Toasted Pine Nuts 1 Garlic Bulb 2 Tbsp Olive Oil 2 Tbsp Grated Parmesan Cheese Cook pasta according to package. Take your pine nuts and toast them on low-heat in a small pot for about 4 minutes. In a saute pan, heat your olive oil and garlic bulb. You are not going to mash the garlic; it is going to be infused into the oil. (approximately 5 minutes). Drain your pasta and place into your bowl; pour the oil and garlic mixture on top and toss together. Add your pine nuts and grated parmesan cheese. Toss again and serve. Chicken with Tomato, Basil and Goat Cheese Ingredients: 1/2 tsp fresh ground black pepper 4 (6oz) Skinless, Boneless Chicken Breast halves 1 cup Grape Tomatoes sliced 16-20 pitted Kalamata or Black Olives halved ½ can Artichokes in water drained and sliced 2 TBSP Sun dried Tomatoes chopped in oil 3-4 Tbsp Light Balsamic Vinaigrette 3 Tbsp crumbled Goat or Mozzarella Cheese 2 Tbsp fresh Basil leaves chopped Preparation: 1. Sprinkle pepper over chicken. 2. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes or so on each side until it is done. Transfer chicken to a platter and keep it warm. 3. Combine tomatoes, artichokes, sun dried tomatoes, olives, and vinaigrette in a medium bowl. 4. Add tomato mixture to pan; cook 1 to 2 minutes or until tomatoes are soft. Spoon over chicken. Top evenly with cheese and basil. Dessert: Fresh Fruit with Yogurt Dressing and Angel Food Cake Ingredients: 1 Cup Fat Free Greek Yogurt 1 tsp Honey ½ tsp Cinnamon 1 Banana sliced in circles 4 Strawberries sliced in half 2 Tbsp of Raspberries 2 Tbsp Blueberries 1 Store bought Angel Food Cake sliced In a small bowl: combine yogurt, honey, and cinnamon. (Making sure all ingredients are well stirred). Place your Angel Food Cake on a dish and place your fruit on top. Drizzle with the yogurt sauce and serve. If you are interested in hosting a "Fit Cuisine" Class please feel free to contact me. fitness121@aol.com

Baked Apple Crisp

I love warm baked fruit, especially apples. It goes so well with gelato or ice cream. When Frank and I go to dinner he usually will say "if I get dessert what are you most likely to try or share?" I always say fruit pie or tart of some sort. I wanted to try something without all the calories and fat that the restaurants have so I came up with this.

Ingredients:

4-5 apples sliced (I used Gala)

1 TBSP Organic Raw Brown Sugar

1-2 packets of Instant Cinnamon Roll Oatmeal

1 tsp dried Cranberries

Cooking Spray

Preheat the oven to 375. Take a baking dish and spray it. Place your sliced apples on the dish and layer them all around, sprinkle your sugar, oatmeal packet, and cranberries on top. Place in the oven for 15 minutes and serve.

Tips:

This was a total look in the pantry surprise. It came out really good. I put it in my Greek yogurt for lunch yesterday and I was impressed with the flavors. It was not at all to sweet, but if you want to use low sugar oatmeal you can. I just don't enjoy stevia/splenda; it is garbage for the stomach. You can also serve this with frozen yogurt, or any ice cream of your choice.

Apple Sauce

I love apples, eat one everyday. So I was excited when a client of mine dropped of a huge bag of apples she picked at a friends orchard. The only problem was what to do with 3 lb of them. So I decided to make apples sauce and give it to my nieces to snack on, and of course Frank. It was so easy and the final product was excellent. I recommend you give it a try. So lets get started.

(The amount of apples is based on how many people you want to serve)

Ingredients:

5-8 apples of your liking (sliced)

1 TBSP Cinnamon

Take all your apples and slice them with the skin on (skin has all the nutrients). Place them in a pot of water and let it come to a boil until soft. It should be about 10 minutes. Drain your apples and place them back into your pot. Using a masher, blender or food processor, spoon your apples into the processor, sprinkle your Cinnamon, and pulse till smooth. Once you are done place into a container and refrigerate for and hour.

Tips:

I did this in two batches, so I don't overflow the processor. Apple sauce can also be frozen so if you want to make up a bunch and freeze it go right ahead. This is great in oatmeal, or you can use it to bake with in place of oil.

5 Nutritional Mistakes

This is from my friend out in Nevada, he sums up exactly what I preach about health and nutrition. Wanted to share it with you. Enjoy! Nutrition has often been recognized as the most effective way to improve immunity, increase longevity, decrease risk for chronic diseases, lose weight, gain lean muscle tissue, and feel well. With such an important aspect of life, why is it so confusing, and why don't most of us enjoy the benefits of a healthy diet? There are 5 key mistakes that I believe are limiting you from reaching all of the benefits provided by a healthy diet and what you can do to change these mistakes into learning experiences and get better. 1. Eating too much like everyone else The modern North American diet is composed of mostly what? Usually whatever people feel like eating, or whatever they are being sold or told to eat. There is no rhyme or reason behind the physiology of why they should eat certain foods. I have news for you, you are different than any other person you meet and thus you need to nourish your body differently than everyone else. Do you know someone that has had great results with one typical diet plan, and someone else that has completely failed with that same plan? The key to learning from this is to listen to your body and feed the body the most nutrient dense foods it deserves. If your body doesn't agree with a certain food or makes you feel sluggish or slow then you should limit your consumption. 2. Ignoring the importance of workout and post-workout nutrition Pre-workout, during workout and post-workout are the most important times of the day to eat if fat loss, and muscle gain/maintenance are your goal. Not to get too much into the physiology of it, but you must also listen to your body, monitor your energy levels before, during and after an exercise bout, and make some adjustments accordingly. 3. Not adding good fats There has been a lot of misinformation about fats in the media in the past few years, but it’s important to understand just how important they are to a healthy diet. Fats are great for maintaining hormonal balance, increasing the fluidity of cells, and forming the membranes of most cells. However, we must make sure to get our fats from good sources like avocados, nuts, olive oil, flax seeds, fatty fish,etc. These are the fats we need, not the fats found in fruit pastries and bakery rolls. 4. Poor breakfast habits Breakfast sets your metabolism up for the entire day, skip it and watch your metabolism stay in a FASTED state. Breakfast is the perfect time of the day to get some good, energy boosting and nutritious foods in. If you are new to eating breakfast then start small and make sure you eat some high quality whole foods. 5. Not getting enough protein, vegetables and/or water. Too many people get barely the recommended amount of protein per day. Since there is no storage of protein in the body, it is important that we get enough or our muscles and various other cells of the body will become degraded. Vegetables have phytonutrients in them that have shown to reduce the risks for chronic diseases, and improve health. In general it is safe to say we don't get anywhere close to the recommended amount of vegetables per day. 5-6 servings is recommended, and we usually only eat vegetables for dinner, and this has to change if improved health is a goal. Water is the most biologically important nutrient that we can get, you can go a few days without eating, but how many days can you go without water? Far less than you would think.

Butternut Squash and Apple Soup

The other night Frank and I went to dinner at one of our favorite Montclair restaurant, 32 Church. We actually sat behind a Jonas Brother...don't know which one. Anyway the special soup was Butternut Squash with Apple. So I was intrigued to try it without using cream...I wanted a lightly spiced clean feeling. So here is what I did. Ingredients: 1 Batch of already cut butternut squash (or half of a whole one) 3 Honeycrisp Apples (skin removed and sliced) 1 small onion chopped 1 Container of Low Sodium Vegetable stock (organic) Dash of Thyme Dash of Black Pepper 1 Tbsp Olive Oil 1 Small Container of Fage 0% Yogurt Preheat Oven to 400 degrees. On a baking sheet place your squash, apples, and onions. Coat everything with the thyme, olive oil, and pepper. Place into the oven for about 30 minutes. In a pot place your vegetable stock and heat, once heated thru turn on low and simmer till vegetables are done. Take your vegetables/fruit from the oven place it in the pot of vegetable stock. Let it come to a boil for about 5 minutes so that everything is soft. Take a blender, food processor or emulsion blender and whip everything together. Remove from heat for and let it cool a bit before you place your yogurt. Once cooled add the yogurt and some more pepper to taste whip or stir on last time. Heat again and serve. Tips: I loved the way this came out. It sounds weird but it is so clean tasting and healthy that you can eat 2 bowls and not have all that salt and crazy spices. Plus you get added fiber from the apples, and protein from the yogurt. I used yogurt so that I can get a creamy texture without the fat.

Stuffed Acorn Squash

So fall has come and it is time to start using the great fruits and vegetables at the markets. So with that said I decided to try Acorn Squash. Never cooked it but hey how hard can it be. So I researched different ways to prepare it, but none strikes me as healthy. I didn't want to use butter or brown sugar (it's not dessert). I decided to stuff it, with something other than ground turkey. I must say it was delish and I got 5 stars from the bossman (he did eat all of this and 1/2 of mine again). Ingredients: 3 Acorn Squash (or use however many you are serving) 1 package of Sweet Turkey Sausage links (casing removed) 1/2 tsp Minced Garlic 1/2 tsp Olive Oil 1/2 tsp Pesto 4 Vine Tomatoes (chopped) 1 cup Chopped Spinach 3 Tbsp cooked Quinoa 3-4 Tbsp Marinara Sauce Preheat the oven to 400 degrees. Take you acorn squash and slice the tops off, scooping out the seeds and taking the stringy flesh out. Place squash in the microwave for 3 minutes till slightly soft. Remove and let sit to the side to cool. Now take your saute pan and place your olive oil, garlic and sausage. Let the sausage cook till no longer pink. Put your pesto, spinach, quinoa, chopped tomatoes, and marinara to the mixture and stir together over medium heat. Let it blend together for about 5 minutes. Remove pan from heat and place your squash on a spray baking tray, scoop your mixture into the squash and place in the oven for about 20 to 25 minutes. Remove from the oven and serve. Tips: I served this with a roasted vegetable salad. It was really good and yes you can eat the skin. Make sure the squash is really soft, so that it is easy to eat with a spoon or fork. This is a great complete meal. You get protein, complete grain, and vegetable. Easy to serve for large party or group.

Chicken Roll with Goat Cheese and Asparagus

I love asparagus, I eat it just about every night. I actually go to Costco and buy 3 large bunches for myself and Frank for the week. I also like how quick easy and healthy chicken is, and to add some extra excitement I fell in love with goat cheese after eating a salad made with it and asparagus. I know that most people would say that goat cheese if fattening but NO. It has CLA in it which is a fat burning agent plus a little won't hurt....just don't tell my husband. It took me so long to get him into goat cheese; still working on Feta. So here is the recipe: Ingredients: 4 Thin Chicken Breasts 1 Small Roll or Herb Goat Cheese 5 Tbsp Balsamic Vinegar 1 Tbsp Olive Oil 1 tsp Ms Dash Tomato Basil Garlic Seasoning 8 Asparagus Spears cut in half Preheat the oven to 400 degrees. In a small bowl combine your balsamic, olive oil, and seasoning, stir together. Take your chicken breast and place flat on the cutting board. Use your goat cheese roll and spread a layer along the top of the breast. Take your 2 spears of asparagus and place it to the top of the chicken and slowly start to roll the chicken breast down to the other end; wrapping the spear with it. Take a baking dish sprayed and place your chicken. Use your balsamic marinade and coat the top and sides of the chicken with a brush, making sure you get everything coated. Place in the oven and bake for about 25 minutes. Remove from oven and serve. I made this dish over the weekend for my client....So yummy. Tips: Serve with vegetable and quinoa, or salad and sweet potato.

Fit Cuisine Enterprises

This weekend launched what is about to become Fit Cuisine Enterprises. I was hired by a great client to cook up and plan out breakfast; lunch; dinner; and snacks for just about 1 week. It was GREAT! I got to cook up some dishes that I have shared here on the blog and ones not yet posted. It was time consuming I will admit but if you know what the client likes and dislikes it makes the process that much easier. I realized that this is what I love to do with my clients. Not only make them feel better through proper exercise but teaching them how to eat better, and by cooking up healthy meals they can see you are not depriving yourself of foods you like you are just making better choices planning meals out and watching portion sizes. I want to thank my client for the opportunity to let me help her and do what I enjoy. I also want to thank my loving husband Frank for his support, cutting skills and encouragement to do what I love. I am looking forward to more Fit Cuisine ventures to come. Speaking of which.... Please Join My Very First Fit Cuisine Cooking Class: Space is limited so please reserve your space: October 15th 6:30pm My Home RSVP October 1st at fitness121@aol.com Cost $25 Meal TBA in one week.

Eat Real 100 or 200 Calorie Food for Energy

So my clients ask me all the time about what they can snack on that is healthy, good, and will give them energy. Since I am not a big fan of the 100 calorie packs I did some research and came up with this: I do eat these and recommend them to my Nutrition Clients.

100 CALORIES

1 hard-cooked egg;with half a slice of toasted wheat bread

1⁄2 cup ice milk or sherbet 1 large rectangular graham cracker; with 11⁄2 tsp peanut butter 1⁄2 cup wheat-flake cereal ; with 1⁄2 cup nonfat milk 1 small (4") whole-wheat pita; with 1 Tbsp hummus

1⁄2 cup cranberry juice cocktail; and 1⁄4 cup nonfat plain yogurt blended with ice

1 slice whole-wheat bread; with 1 oz sliced turkey breast and mustard

1⁄2 cup 1% lowfat cottage cheese;with 1 cup cherry tomatoes

1 cup baby carrots, celery and bell peppers with 2 Tbsp light dressing

1⁄4 cup 1% lowfat cottage cheese with 1 cup berries

200 CALORIES

6 oz nonfat yogurt;mixed with 1 TBSP fruit spread

1 slice whole-wheat bread;with 1 Tbsp peanut butter; and 1 tsp jelly

One 8" flour tortilla; with 2 oz sliced turkey;lettuce, tomato and balsamic vinegar

1 medium baked potato; with 1⁄4 cup 1% lowfat cottage cheese

Pomegranate Marinade

I am not one who gets creative in using fruits and oils to make a marinade, but I was inspired by watching Rachel Ray the other morning so I tried it. Not so bad so here it is. FYI I gave the basic formula I used but taste it and see what you want to add more of. Enjoy!

3 Whole Pomegranates (or 1 cup POM Juice)

1 Bay Leaf

3 Cloves

4 Tbsp of Balsamic

2 Limes Juices

1 Lime Rind (grated)

1 Squirt of Honey

1 Lemon juices

1 tsp Extra Virgin Olive Oil

In a small sauce pan or pot, juice your whole pomegranates by rolling it on the side so the seeds burst and pop. Then make a small slice on the side and squeeze the juice out into the pot. (or you can just use the POM juice) Place your bay leaf and clove into the pot along with all the rest of the ingredients. Place over medium low heat and cook stirring the mixture together. About 5 minutes. Before you pour onto over your meat, or fish, remove the bay leaf and cloves.

Tips:

I used this marinade on chicken, and served it over salad. I took my the chicken and placed it in a Tupperware container. Then I poured the marinade over the chicken, and placed it in the fridge for about 30 minutes. Bake in a 400 degree oven (which I did) or grill them which ever you prefer.

Stuffed Zucchini Boats

I absolutely LOVE zucchini and I always wanted to do something different with it other them roasting. So I wanted to try something that was flavorful and healthy. The only problem was I didn't make enough for Frank to eat. When you slice the whole zucchini in half you get two small pieces...let just say that wasn't enough. So I gave him mine (he ate 1 1/2 stuffed boats). Gotta luv him. These boats are so quick and easy they are sure to impress your guest or family. So give it a shot and let me know what you think. Ingredients: 3 Zucchini sliced in half ½ lb of ground turkey 3 Tbsp Quinoa (cooked) 1 Tbsp olive oil 2 Squirts of pesto Jarred Marinara Sauce 3 Chopped Roasted Peppers (jarred) 1 Palm full of baby spinach chopped Handful of Low Fat Mozzarella (shredded) Preheat the oven to 400 degrees. In a sauté pan heat up your oil, cook ground turkey, peppers, spinach, and quinoa till turkey is no longer pink. Add you marinara (eyeball till the meat is just about coated) and pesto; stir together. While that is finishing up scoop out your sliced zucchini halves (make sure that you leave some zucchini flesh on the bottom for taste and texture) and place on a sprayed baking sheet. Once they are hollow place your meat mixture inside the boats, pour a Tbsp of marinara on top and sprinkle with a your cheese. Place in the oven for about 20 minutes and serve. Tips: I served this dish with an arugula salad and roasted asparagus, and of course white wine.

100 Calories of Nuts

So when I am talking to people and they ask for a healthy snack, I always say Nuts. The next question people ask is how many, and are they fattening? Well I did some research and found out how many are in a 100 calorie serving. Use this to make some healthy trail mix for yourself or for your kids. Almonds: 14 (whole unsalted) or Dry Roasted with salt Cashews: 10 (raw) Cashews: 9 (oil-roasted with salt) Hazelnuts: 10 (dried unsalted) Macadamias: 5 (raw) and dry salted Peanuts: 17 (raw) Peanuts: 16 (salted) Pecan halves: 10 (raw) Walnuts: 13 (raw) Pine Nuts: 77 Dried Pistachio Nuts: 29 (dried and Salted) So use this info to mix up a trail mix, just make sure to read the serving size when doing so. I have made one with Frank that includes plain Cheerios 1/3 cup, dried cranberries 1 TBSP, and almonds 6. We broke it up in little sandwich bags (about 2-3)Just try not to make any with chocolate, stick to dried fruit and nuts. Enjoy

Lemon Pepper Panko Salmon

This recipe I really liked, it was the first time I used Panko Bread Crumbs. My original idea here was to go with panko chicken, but Frank and I had just finished walking NYC for 4-5 hours and our legs were tired so I went with Omega 3 Salmon instead. Better for muscle recovery. Ingredients: 2 Salmon Fillets 2 Cups Panko Bread Crumbs 1/3 cup TBSP Lemon Juice 2 TBSP Ms Dash (Lemon Pepper Seasoning) PAM Baking Spray Preheat the oven to 375 degrees. In a dish place your panko and lemon pepper seasoning and mix together. Take another dish and place your lemon Juice in it. Now with each salmon fillet dip it into the lemon juice first then the panko, make sure that both sides are coated well, and place on a sprayed baking tray. Once both pieces are done and coated well place in to the oven for 20 minutes. Serve. Note: I love how clean this dish tastes. I made it with a side of broccoli rabe, and if you want put some sliced avocados on top or greek yogurt sauce.

Healthy Whole Wheat Pizza

Sorry it took so long to post but my schedule has been crazy. So here was Saturday's creation, whole wheat pizza...made the dough myself. I was very excited I always wanted to try to make dough but a healthy kind. That same day I watched Tyler Florence make pizza he kicked the idea into high gear. It started out pretty good the dough was rising the sauce was heating the oven was on, all the ingredients were in order. There was just one problem, how do we get the dough on the pizza stoned without getting it all over. Minor problem, I wanted to use the baking sheet like Tyler but NOOOOOOOOOOO, Frank wanted the stone, so lets just say it made for some interesting pizza making, with a yummy turn out. FYI: For this use the baking sheet, not the stone. This dough makes 2 small personal pizzas. (83 calories 1g Fat, 196 Sodium) Ingredients: Dough 1 (.25 oz) Active Dry Yeast 1 Cup of Warm Water 2 Cups of Whole Wheat Flour 1/4 cup of Wheat Germ 1 tsp Salt 1 TBSP Honey Preheat oven to 400 degrees. In a small bowl combine your yeast and water. Let it stand till it is creamy (about 10 minutes). In a large bowl add your flour, wheat germ, and salt. Make a well in the middle of the mixture and add the yeast along with the honey. Stir altogether and let it sit covered for about an hour. Frank's Pizza 1 Piece of Dough Tomato Sauce (on bottom) Fresh Buffalo Mozzarella (3 Pieces) 1 Palm full of Shredded Low Fat Mozzarella Note: This was on the stone a bit messy dripped all over Francesca's Pizza 1 Piece of Dough Tomato sauce (on Bottom) 3 TBSP cooked up Ground Turkey 3 Stalks of Asparagus (chopped) 2 Slices of Avocados (placed after cooking) sprinkle of crumbled goat cheese Note: This was on a baking sheet sprayed and pressed with my hands, worked much better. Both Pie's cooked for 20 minutes. They were good but obviously mine was better. I served this with a large salad and of course some chilled Vino.

Healthy Leftover Creation

So the other day I got home late (as did Frank) and needed to get dinner on the table really fast. I forgot to get a protein (chicken or fish) set out the night before so I had to go with what was left in the fridge. I'll call this meal the "Healthy Leftover Creation." So here it goes: I must say I'm very proud of it! Ingredients: 1/2 Rotisserie Chicken Breast (diced) 1/2 Eggplant (diced) 1 yellow squash (diced) 1 head of Asparagus (diced) 2 Cups of Green beans (already steamed in Microwave) 1/2 jar of Marinara 2 squirts of Pesto 1 can diced low sodium tomatoes few sprinkles of Ms. Dash (Tomato, Basil, and Garlic) seasoning 8 Large Olives diced 1 cup Low fat Mozzarella 2 TBSP Sun dried Tomatoes Chopped Preheat the oven to 400 degrees, and take out a large baking dish. This meal is all about tossing everything together into a dish and adding the final touches. Start by placing your diced tomatoes on the bottom, then toss in some diced chicken, eggplant, squash, asparagus, green beans, a little tomato sauce, a squirt of pesto, a touch of seasoning, sun dried tomatoes, and olives. This is a "drop, toss, and bake" kind of dish. I did not layer, or get fancy. Remember, it's leftovers that you are baking in a short period of time, so be creative and have fun with it. What I do recommend is to leave your mozzarella for the end and top the dish with it. This leaves for a nice presentation. Bake in the oven for about 20 minutes or until the vegetables are tender, and serve. Notes: I had fun making this dish and it got me to use my leftovers which were pretty healthy. No need to order in or go out. I served this dish with whole grain pasta for Frank and he loved it. It's a great way to get a healthy - yummy meal on the table.

Coconut Infused Grilled Chicken with Strawberry and Pineapple Topping

I was reading a magazine the other day and they were talking about the benefits of coconut. Well I love it; but I've never really cooked with it. I use the ZICO water to hydrate after a long run or hard workout and many fear how 'fattening' Coconut Milk is (NOT). Always use the right kind and read the label to measure your portions. The Milk I used is called "SO Delicious Coconut Milk" (vanilla). It has only 90 calories, 5g fat, 7 sugar in 1 cup (more than enough for this meal.) I loved it and so did my trainers/clients. Ingredients: 1 package of Chicken Breast 1 cup of Coconut Milk (plus 2 TBSP) dash of black pepper 1 pint of Strawberries (sliced) 1 small fresh container of pineapple (cubed small) 2 TBSP Pine Nuts (toasted) In a container; place your chicken with your 1 cup coconut milk and pepper...if the chicken is more then 4 pieces use the whole cup; if not you may be able to get away with 1/2 cup. Let it sit in the refrigerator for about 30 minutes. Next, in a small skillet - toast your pine nuts and set aside. In a small bowl - place your cut up berries, pineapple, cooled pine nuts, and either the rest of the Coconut Milk from your 1 cup or the extra 2 TBSP; You just want to let the flavors mix, you don't want a soup. Place this in the fridge to chill while you get ready to cook your chicken. Preheat your grill to medium high and cook your chicken till its no longer pink. Remove your chicken topping from the refrigerator, stir and get ready to place on top of the chicken. Do this as soon as all the pieces are cooked on every one's dish. Serve with a salad or vegetable of your choice. It's so good, with clean ingredients and healthy benefits. Notes: At first I thought this dish sounded weird but I really liked how easy it was and I loved all the ingredients. You can even drink the milk at night if you want something sweet (but not to caloric.) You can find this Coconut milk in any supermarket or whole foods store. It looks just as good as it taste. Enjoy!

Grilled Vegetable Bake

OK so this recipe I was really excited to make and even more excited to try. I call it my girlie version of lasagna. I would have been happier if Frank was more excited at first bite, but I guess him finishing the whole tray was all the proof I needed. If you love vegetables and want a healthy impress your guests meal try this with a side salad or grilled chicken. Ingredients: 1 Eggplant (cut length wise or into circle) 1 Yellow Squash (cut length wise) 1 Zucchini (cut length wise) 1 Fennel Bulb (cut into pieces) 1 Tomato (sliced) 1 small container (part skim) ricotta 1 Bag of part skim mozzarella 1 Jar Tomato sauce 1-2 good squirts of pesto (tube) Preheat oven to 400 degrees. Take all of your sliced vegetables and place then on your sprayed grill. Make sure they are just about tender before you remove them. In a small bowl spoon out about 3-4 TBSP of the ricotta, with your squirts of pesto and mix together. In a baking dish layer a ladle of your tomato sauce on the bottom. Place you eggplant on top and spread a bit of your ricotta over the vegetable you don't want to cover everything just coat a bit of each piece. Then sprinkle some of your mozzarella, and sauce and repeat the same pattern for the squash and zucchini (I layered the zucchini and squash together) but you can do whatever you like. Once I get to the top layer I place the fennel around the sides of the dish and my tomatoes in the middle. Finish it off with another handful of mozzarella, and bake covered for about 20 minutes. Remember the vegetables are already cooked, you are just heating all the other ingredients together so the flavors combine. Once your cheese has melted a bit remove the lid or foil and bake for another 10 minutes. This dish can be served right away or made in advance and served the next day. Notes: When I did this dish I made it in advance and let it rest. I reheated the dish at 400 degrees for 20 minutes and had a side salad. Also don't be afraid of a little ricotta remember you are not using to much and it is part skim. If you want my recommendation for a GREAT Jar Sauce I found Lidia's (Tomato Basil or Marinara) both are filled with flavor and low in salt. Its what I use if I can't make my own, and with my schedule most times I can't.

Stuffed Peppers with Quinoa, Turkey and Spinach

Here is a healthy take on Stuffed Peppers. This recipe has no rice so it's low carb with extra vegetables, and hey who couldn't use more veggies in their diet. I gave this to Frank who is not a huge quinoa fan and he gave it 4.5 out of 5 stars. You can use any color pepper you want I am a big fan of the yellow, red and orange. For me they are easier to cook and digest. If you wanted to make this meal really fast you can cook your mixture in a skillet, then stuff your already heated peppers, and place it in the oven for 20 minutes. Just as good if you are pressed for time. This dish is great with a large salad since you already have all the vegetables you need within the dish. I am also going to recommend some Vino because hey who couldn't use a great glass of wine after making a healthy dish like this. Enjoy and let me know what you think! Ingredients: 1 lb Ground Turkey 3-4 Peppers (yellow; orange; red) 4-5 TBSP cooked Quinoa Palm full of Chopped Baby Spinach (eye ball to your liking) Squirt of Pesto (in a tube or 1 tsp jarred) ¼ cup of Marinara sauce plus 3-4 TBSP 6 Chopped black olives 1 TBSP grated Parmesan cheese Preheat the oven to 400 degrees. Clean the seeds out of the peppers and place upside down on a sprayed baking sheet, in the oven for 10 minutes. In a bowl combine all the rest of your ingredients and mix well. Remove your peppers and let them cool. Take your mixture and place it inside your cooled peppers. Place the filled peppers back on the baking dish, and add your additional 3-4 TBSP of marinara on top of all your peppers (each pepper should get about 1 TBSP of sauce). Bake in the oven again for 40 minutes so the stuffing is cooked through. Remove from the oven cool for 5 minutes and serve.

Coconut Cookies

OK I love coconut, and I was watching an international cooking show on Cooking Channel and was intrigued by a story on how the host used to eat fruit desert and this was one of her favorites. Only her recipe was to be a bar with lots of additives, I wanted to make it simple. So after 2 attempts to this recipe Frank and I finally decided to make it a cookie; the bars just didn't work. So here we go these cookies are REALLY GOOD:

Ingredients:

1 (14 0z) bag of shaved coconut (about 4 cups)

1 medium size can of Sweetened Condensed Milk

1 TBSP mini Semi Sweet Chocolate Chips

Preheat the oven to 400 degrees. In a large bowl combine coconut and the entire can of condensed milk. Using your hands mix the coconut and milk together making sure all the coconut is covered. Place 1/2 tsp of chips in and mix. Using parchment place your cookies on a baking dish about 1 inch apart. Measure the size of your cookies by using a TBSP. Each cookie should be the size of one TBSP you may have to use your hands to fix them. Before you place your cookies in the oven place some chips on top where you feel they need some decorating. Bake for about 15 minutes or till the tops are slightly brown.

Quick Tips

The bottom of your cookies should be brown and they should be soft in the center. Let cool for about 20 minutes and then place on a dish and store in the fridge. They should get you about 16-20 cookies.

Roasted Eggplant Spread

Friday night Frank and I went to one of our favorite restaurants Bistro 18. They serve this amazing eggplant spread, which got me thinking about our other favorite dining place Luce. So my idea for dinner while running 10 miles yesterday was how can I make an eggplant spread healthy and versatile. So here is what I came up with:

Ingredients:

1 Eggplant

1 TBSP of Extra Virgin Olive Oil

1/2 tsp of minced garlic

2-3 Celery Stalks, chopped

1 Red Bell Pepper, chopped

1 Yellow Pepper, chopped

2-4 squirts Tomato Paste, tubed or 1 canned

3 Plum Tomatoes, chopped

1 cup of Marinara sauce

2 squirts Pesto in a tube or 1 tsp jarred

Low Fat Mozzarella (whole cheese so you can grate it)

Dash Crushed Red Pepper flakes

Dash of Black Peppercorns

Preheat oven to 425 degrees. Take your eggplant and shave only some of the skin so that it looks like a zebra. Slice your eggplant into cubes and place it on a sprayed baking dish. Place in the oven for about 20 minutes. In a skillet heat your olive oil and garlic and place in your celery. Stir till your celery starts to get soft, add your chopped peppers, tomato paste and chopped tomatoes. Remove your eggplant from the oven and add to the skillet, stir in your marinara, crushed red pepper flakes and peppercorns. Taste to see if the flavors have blended well, if so add the pesto stir and simmer for about 15 minutes. Right before you are ready to plate your spread take the mozzarella and grate as much as you like into the mixture, stir and transfer to a bowl.

Quick Tips:

This spread can be served as a side dish, add it to whole wheat pasta, make it and appetizer with crackers, or what I did was place it on top of grilled chicken breast. It taste even better the next day; you can get many different meals out of this one dish. So enjoy!

Stuffed Chicken with Spinach, Roasted Pepper and Cheese

This weekends meal was inspired by watching the food network. I always wanted to pound a chicken breast but all the recipes I see are not all that quick or healthy. I wanted NO frying, flouring or egging. So I tried this recipe and got a 5 star review from my biggest food critic (FRANK my loving husband). Ingredients: 1 Package of Chicken Breasts 4-6 oz Balsamic Vinegar 1 tsp Ms. Dash (Tomato Basil Garlic Seasoning) Dash of Grated Parmesan Cheese 1 Small Bag Baby Spinach 1 Small Jar Roasted Red Pepper (rinsed) Fresh sliced Part Skim Mozzarella Cheese (Polly O) Preheat Oven to 400 degrees. Take your chicken breast and slice it butterfly style (not all the way through). Take your chicken and place it in a Ziploc bag. Using a mallet or a frying pan pound the chicken breast till it is thin. In a small bowl combine your vinegar, seasoning, and cheese, stir together. Take a basting brush and brush your pounded chicken with the dressing. Keeping your chicken butterflied stack a few pieces of baby spinach, a small slice of roasted pepper, and your mozzarella to one side of your chicken. Fold the other half of the chicken and close (if you want you can seal it with a toothpick). Place your stuffed chickens on a PAM sprayed baking dish. If you have more dressing coat the rest of the pieces and bake. Total baking time is about 35 minutes.

Peanut Butter Cookies

This weekend I wanted to experiment with the baker side of me (which I am not). I wanted to bake something healthy, easy and with as few ingredients as possible. I decided to try "PEANUT BUTTER COOKIES." But these cookies have a healthy spin, they are made with all-natural peanut butter (my favorite.) These cookies are so simple that I left my husband to the recipe while I worked on dinner! So guys, if you think you can't bake something special try again. Ingredients: 1 cup Sugar (I used Brown Raw Sugar) 1 cup Natural Peanut Butter (I used Skippy) 1 egg (Organic Brown) Preheat oven to 375 degrees. Take all three ingredients and stir them in a bowl. Using a tablespoon scoop out your cookie mixture and place it on a cookie sheet. Make sure to spray it with a little PAM cooking spray so they don't stick. Place into the oven for 10 minutes and let cool for about 5. You now have some really healthy cookies that are great for a date night in, party or if you want to impress a loved one. Francesca Pucher

Cucumber Roasted Pepper and Tomato Salad

So my team memeber Jeff grew his very first Jersey Garden this season. When he told me that he got some nice cucumbers I said have you ever eaten a cucumber salad, if not I am making you one that is really good and healthy. Well today was the day I made it and brought it in for him to eat for lunch. He LOVED it and here is how simple it is to make. Give it a try let me know what you think... Ingredients 2 Large Cucumbers (peeled and sliced) 2 Large Roasted Red Peppers (jarred and washed) 1 TBSP Sliced Black Olive (or your favorite) 6 oz Chopped Cherry Tomatoes 1 ½ TBSP Cut up Low Fat Mozzarella (Slice the block long ways and cut into small pieces) Sprinkle of Ms. Dash (Italian Medley Seasoning) 1 TBSP Plain Balsamic Vinegar Take your cucumber, peppers, olives, and tomatoes cut them all up and put into a serving bowl. Sprinkle your seasoning on top and toss. Add the balsamic vinegar and cheese toss again and serve. You can serve this dish chilled or room temp. Great as a side dish with your favorite grilled protein or as a refreshing light salad.

Turkey Spinach Baked Meatballs

Ingredients: 1 package lean ground turkey meat 1/2 bag fresh baby spinach steamed 1 cup any jarred tomato sauce or fresh 2 squirts of Pesto Paste (in a tube) Sprinkle of Ms. Dash Tomato Basil Garlic seasoning Dash of Parmesan Cheese This dish is so easy. You can make up a bunch and have them for dinner or lunch the next day, its even a great way to get your kids to eat veggies. So lets get started: 1) Preheat oven to 400 degrees (baking then will cut the fat, its way healthier) 2) Take all the ingredients above and mix together 3) Take the mixture once you are done and start to form medium size balls and place in on your baking sheet a good distance apart. 4) Bake for about 35-40 minutes Once your turkey balls are complete take your tomato sauce that is left over and heat it up for a few minutes. Using a nice size dish or bowl take the sauce and pour it on the bottom of your dish, place your meat on the dish and garnish with a bit of Parmesan cheese and serve. I love this dish it is delish and its portioned out. I like to serve with a huge salad of mixed greens and roasted vegetables or you can serve it with some Quinoa. The best part about making a bunch is you have leftovers for lunch with a salad, or you can make this for company with some pasta as a last minute resort. So try and enjoy.

Chicken with Goat Cheese and Tomato

Ingredients: 1 Package of Chicken Breast Black pepper Tomato Basil Garlic (no salt season)Ms. Dash Balsamic Dressing (light or regular) 1 cup Diced cherry tomatoes(fresh) Olives (whatever you like black, Kalamata) about 2-3 TBSP if jarred rinse liquid 2 TBSP sundries tomatoes in seasoning 3 Roasted Red Peppers (jarred and rined) chopped Goat Cheese crummbles Fresh Basil torn and chopped This is such an easy dish especially if you want left overs or are entertaining for a group and don't know the likes of all the guests (can't go wrong with chicken). I made this dish for a dear friend of our who had surgery and wanted to get together. The entire dish took 35 minutes, and it was a hit. So lets get started: Get a large flat bottom saute pan and spray with PAM. Take your chicken and coat with black pepper and Ms. Dash. Cook till its no longer pink. While that is cooking chop take the rest of your ingredients (tomatoes, peppers, olives, sundried tomatoes) place in a separate bowl. Remove the chicken from the pan and place on a dish to the side. Take your balsamic dressing and coat the bottom of the saute pan you just used, add the chopped ingredients a heat till tomatoes get soft. Add back the chicken to the pan and let it all heat up for about 5 minutes. Turn the heat off and sprinkle with your goat cheese and fresh basil. So good your guest will love it. Also its nutritious and low in calories. Serves about 6. Serve with your favorite vegetable, rice, pasta, or a large salad.

Grilled Steak and Vegetable Salad! Must Eat.

So the other day Frank and I were in the supermarket; I am typically not a meat eater but my body was starting to feel tired and it wasn't just from my running but from what I felt was lack of some REAL Iron. So I headed to the meat department and picked up a pack of the leanest cut of steak they had. I went home that night and made a GREAT salad that my body thanked me for. Call it my Grilled Steak and Vegetable Salad, and all you need is a grill pan or your regular outdoor grill and a bowl to put everything in. So here's how to do it.... 1 pack lean steak cutlets 1 yellow zucchini 1 large tomatoes 1 head of asparagus 1 orange pepper Pam spray 2 large roasted red peppers (jarred) 2 TBSP chopped olives any kind (I used black) 1/2 can drained artichokes sliced in water 1 fresh lemon 1 TBSP crumbled goat cheese 2 TBSP Italian Dressing 2 cups Arugula Salad 1 cup fresh Spinach That's all the ingredients you'll need. I typically buy a bunch of these vegetables from the market and keep them in my fridge ready to go at any time...especially in the summer when it is to hot to put the oven on and you want a quick and healthy meal after work.

OK lets get started: 1) Marinade your meat with the dressing and let it sit room temp while you get the vegetables 2) Slice your vegetables so that they cook even on your grill, and spray your grill with PAM 3) Heat Grill to medium/medium high, and place your vegetables on top (cooks for a total of 10-15 minutes) We are talking all veggies (orange pepper, tomato, zucchini, asparagus) 4) Place your arugula/spinach/olives/roasted peppers/and artichokes in a large salad bowl 5) Remove vegetables when they are done slice them and add to bowl 6) Place steak on grill and cook at same temperature for 5 minutes, but watch them.. they cook really fast! 7) Remove steak & slice it up and toss in the bowl 8) Toss everything together and spritz your lemon juice over the entire salad mixture 9) Place your crumbled goat cheese on top toss again and serve This dish is so great. If you are not a fan of Steak then add Chicken tenders or even Shrimp....this whole dish took me about 20 minutes and it was so good. The next day my body definitely felt better. So give it a try and let me know what you think.

7 Foods to Always have Stocked in your Kitchen

1.Greek Yogurt: Yes, sure, this is perishable, but if you pick a few up before you head out the door for vacation … or even if that’s not a concern, but you always want to have a super easy snack on hand, individual containers of Greek yogurt are smart. 2.Nuts: In our opinion, these are some of the greatest foods. Ever! They’re a great source of healthy fats, they’re a decent source of protein, and loaded with antioxidants. Oh yeah and they don’t need to be refrigerated. An absolute win win! 3.Canned salmon/chicken (or tuna): So these may not be "your thing" — but hear me out. They’re not perishable. They will last in your cabinet for a long time and if you are open to either salmon and/or tuna, they’re a great source of protein and healthy omega-3’s. 4.Frozen berries: Remember, we’re going for non perishable. And these are winners. Always have them on hand to throw in smoothies, yogurts, or have with oats. 5.Nut butters (almond, peanut, etc): These are perfect for a quick meal — spread them on some whole grain bread, or just have with a banana or celery, as a quick snack. Here’s a favorite meal of ours — 1 cup blueberries, 1 TBS almond butter, a sprinkle of unsweetened coconut on wheat bread. 6.Black beans: Natures perfect carbohydrate — super high in fiber and antioxidants, yet also provides a nice amount of protein to boot. Try mixing a can of the salmon or tuna with 1/2 cup black beans, toss with balsamic vinaigrette, and you’ve got an easy meal that’s ready in minutes. Too bad we didn’t have these available when we got home! 7.Jarred tomato sauce: We’re advocates of throwing together you’re own sauce — it’s quick, easy, and has waaaaay less sodium and sugar. But this is always great to keep on hand for the times you’re in a really tight pinch … quick, easy, and can help you put together a meal in no time flat. A quick one for us — pick up a rotisserie chicken, top it with a little jarred sauce, melt some mozzarella on it, and you’ve got the easiest chicken parm you’ve ever eaten!

Papaya-Avocado Salad

Ingredients 1 medium papaya, diced 1 medium avocado, diced 3/4 cup(s) jicama, diced 2 tablespoon nuts, walnuts, chopped, toasted 2 tablespoon dressing, raspberry vinaigrette, low-fat Preparation Toss papaya, avocado, jicama, walnuts and raspberry vinaigrette in a medium bowl. Great refreshing salad to go with your July 4th or summer BBQ.

The New Fruit and Veggie Swap..

The five best fruits and vegetables to eat: 1. Sweet potatoes instead of carrots 2. Papaya instead of oranges 3. Raspberries instead of strawberries 4. Watercress instead of mustard 5. Kale instead of spinach Why switch? • Sweet potatoes have nearly twice as much beta-carotene as carrots. • Papaya has 15 times more beta-cryptoxanthin than oranges. • Raspberries have three times more ellagic acid than strawberries. • One cup of watercress contains as much isothiocyanate as four teaspoonfuls of mustard. • Kale has three times more lutein/zeaxanthin than spinach. The findings were presented at the Experimental Biology conference in Anaheim, California.

Layered Fruit Salad

Ingredients 1/2 to 3/4 cup each of strawberries, sliced bananas, blackberries and blueberries 1/2 cup fat free or low fat Greek yogurt 1 TBSP cinnamon 1TBSP Honey 1/2 cup of high fiber low sugar cereal 1/4 cup unsweetened shredded coconut 1/4 cup chopped walnuts or sliced almonds Mix fruit together and put half of the mixture into a large bowl. Blend yogurt with cinnamon and honey. Spoon half of the yogurt mixture on top of the fruit. Then top with half the cereal, coconut and walnuts. Repeat the layers with the remaining fruit, yogurt, cereal, coconut and nuts. Makes 2-4 servings Great for breakfast or Lunch

Colorful Plate

Picture the last meal you ate. Did you see an explosion of color on your plate, or was it a serving of paleness? If it's the latter, it's probably time to add more color by eating fruits and vegetables of many hues. When you do so every day, you ensure that you're getting a full spectrum of protective nutrients. For example, red foods, such as red berries, red grapefruit, watermelon, red apples, red peppers, pomegranates, beets, radicchio, red cabbage, and tomatoes, contain lycopene and anthocyanins, which help maintain heart health, boost memory, keep your urinary tract healthy, and lower your risk for some cancers. Yellow and orange foods, like apricots, cantaloupe, grapefruit, mango, papaya, peaches, oranges, pineapple, lemons, tangerines, yellow peppers, pumpkin, butternut squash, and carrots, get their color from carotenoids, which strengthen your immune system, help you maintain sharp vision, and lower your risk of heart disease and cancer. Green foods, such as green apples, honeydew melon, green grapes, kiwi, lime, pears, avocado, asparagus, arugula, artichokes, broccoli, broccoli rabe, kale, collard greens, green peppers, green beans, lettuce, cucumbers, spinach, zucchini, and green cabbage, contain lutein and indoles. Deep green vegetables also supply plenty of key minerals and essential vitamins. They can help you keep your vision sharp and maintain strong bones and teeth; they can also help prevent cancer. Blue and purple foods have anthocyanins and phenolics, which may have antiaging benefits. Try blackberries, blueberries, plums, grapes, raisins, eggplant, purple potatoes, and purple asparagus. Many white and brown foods contain the phytonutrient allicin, which has been shown to aid in preventing heart disease and cancer. They also often have powerful antimicrobial properties. Try fruits and vegetables like bananas, dates, cauliflower, garlic, onion, mushrooms, ginger, parsnips, potatoes, shallots, and turnips. Today, add more color to your meals and snacks. If you can add at least one choice from each of the color groups to the day's meals, you'll have consumed five servings of fruits and vegetables without even trying!

Mustard Crusted Salmon

Ingredients 1 1/4 pounds center-cut salmon fillets, cut into 4 portions 1/4 teaspoon salt, or to taste Freshly ground pepper, to taste 1/4 cup reduced-fat sour cream (optional) 2 tablespoons stone-ground mustard 2 teaspoons lemon juice Lemon wedges Preparation Preheat broiler. Line a broiler pan or baking sheet with foil, then coat it with cooking spray. Place salmon pieces, skin-side down, on the prepared pan. Season with salt and pepper. Combine sour cream, mustard and lemon juice in a small bowl. Spread evenly over the salmon. Broil the salmon 5 inches from the heat source until it is opaque in the center, 10 to 12 minutes. Serve with lemon wedges.

Why Carbohydrates Are Important for Your Diet

Carbohydrates are all about energy and are found in foods like fruits, vegetables, breads, pasta, and dairy products. Your body uses these foods to make glucose, which is your body's main energy source. Glucose is a type of sugar that can be used right away for energy or stored away to be used later. "Carbohydrates provide the body with the energy it needs and are a good source of many vitamins and minerals. However, not all carbohydrates are created equal," says Donna Logan, RD, a registered dietitian at the University of Texas Medical School in Houston. According to the U. S. Department of Agriculture (USDA) Dietary Guidelines for Americans 2005, the best carbohydrates are those that contain a lot of fiber, like vegetables, fruits, and whole grains. These types of carbohydrates take longer to break down into glucose and give you the most nutrients along with your calories. Refined carbohydrates are sometimes referred to as "bad” carbohydrates. These are carbohydrates that have been processed to remove parts of the grain and have had sugar added. Common examples of refined or processed carbohydrates are white bread, cakes, and cookies. Low-Carb Diets and Weight Loss "One of the best weight-loss guidelines is to eliminate sources of simple sugars such as soda, sweets, candies, cakes, cookies, and similar snack foods," says Logan. "Choose foods with few or no grams of sugar. Foods high in fiber are best because they provide optimal nutrition while giving a sense of fullness.” If you choose a low-carbohydrate diet for weight loss and take in fewer calories, you will lose weight. Generally these diets involve eating less bread and pasta and more vegetables, fruits, and meat. Although low-carbohydrate diets work well early on, after six months they do not work any better than any other diets for weight loss. “If you stop eating carbohydrates, you rapidly lose water weight as your body breaks down the stored carbohydrates," explains Darwin Deen, MD, senior attending physician at Montefiore Medical Center's Department of Family and Social Medicine in the Bronx, New York. "The problem is that a low-carbohydrate diet is not a normal balance of physiologic nutrition. As soon as you start eating carbohydrates again, your body replenishes your carbohydrate stores and your weight comes back," says Dr. Deen. Eat the Right Carbohydrates for Weight Loss "Eat plenty of fresh fruits and vegetables, which can add variety, color, and flavor to meals. Whole grains such as whole wheat, corn tortillas, and brown rice are great sources of healthy carbohydrates. Check the nutritional label for carbohydrate information, including total carbohydrates, dietary fiber, and sugars,” says Logan. Here are ideas for getting the right carbs in your diet: Start your day with a breakfast of whole-grain cereal and fruit. Add an extra serving of vegetables to lunch and dinner. For easy between-meal snacks right at your fingertips, keep raw, cut-up vegetables in the refrigerator. Substitute beans as a main course in place of meat once every week. Eat a whole fruit as your dessert.

Dip Makeovers

1)Spinach Artichoke Dip: Simply put -- NO, NO, NO! Sure spinach and artichokes are high in fiber and nutrients but even those great qualities get drowned out when mixed with Parmesan cheese, cream cheese, eggs and mozzarella cheese. One tablespoon: 100 calories and 8 grams of unhealthy fat Dip re-do: If creamy dips are really your thing, all hope is not lost. Simply replace full fat cream cheese with fat- free or low-fat cream cheese and 0% fat Greek yogurt for sour cream in your dip recipes to lower the fat content without sacrificing the taste! 2)Guacamole: This is one of my favorite dips for so many reasons. First, all of the ingredients are vegetables, which means it’s packed with vitamins, minerals and fiber. Second, avocados are the only vegetable (well actually fruit because it contains a seed) that is a natural source of monounsaturated fat -- the heart healthy kind. And finally, with the healthy mix of fat and fiber a little bit will go along way. One tablespoon: 25 calories and 2.5 grams of good-for-you fat Dip downfall: Guacamole can become a diet no-no quickly if you’re scooping it up with fried tortilla chips. Replace with baked tortillas or veggies like carrots and celery to keep it healthy. 3)French Onion Dip: Dips made with pre-packaged flavorings are usually mixed with pure sour cream which is laden with saturated fat and calories. One tablespoon: 40 calories, and 4 grams of fat Dip re-do: To make this dip more healthy use non-fat sour cream or non-fat Greek yogurt. Save about 30 calories and 4 grams of fat per 1 tablespoons. Also, skip the potato chips which are usually paired with this dip and use crudite or sea salt flavored soy crisps instead. 4)Hummus: A big party favorite and one of mine too! I love dips with a simple ingredient list and most hummus contain only chickpeas, olive oil, tahini (sesame seed paste), lemon and salt. High in macro and micro-nutrients including fiber, protein, amino acids, vitamins E, B, C & K as well as folate, calcium, sodium, zinc and magnesium, what’s not to like! One tablespoon: 25 calories and 1 gram of fat Dip downfall: Eating hummus with pita chips which will cost about 130 calories and 5 grams of fat in just 14 chips. Instead pair that with a few veggies or some whole wheat crackers and you’ve got a satisfying healthy nosh in no time

Cucumber Salad

Serves 2 Ingredients For the dressing 1 tablespoon finely chopped fresh rosemary 2 tablespoons balsamic vinegar 2 tablespoons olive oil 1 tablespoon Dijon mustard 1 English cucumber with peel, washed and thinly sliced Cracked black pepper, to taste Directions In a small saucepan, add the rosemary, vinegar and olive oil. Heat over very low heat to blend and intensify the flavors, about 5 minutes. Remove from heat and whisk in the mustard until well blended. In a serving bowl, add the cucumber slices. Pour the dressing over the cucumbers and toss to coat evenly. Add the black pepper to taste. Refrigerate until ready to serve.

Chicken and White Bean Salad

Ingredients Vinaigrette 1 medium clove garlic 1/4 teaspoon salt 5 tablespoons extra-virgin olive oil 6 tablespoons fresh orange juice, plus more to taste 1/4 cup white-wine vinegar or red-wine vinegar 1 tablespoon Dijon mustard Salad 1 15-ounce can cannellini or other white beans, rinsed and drained 2 1/2 cups diced cooked chicken breast 2 cups diced zucchini and/or summer squash (about 2 small) 1 1/2 cups diced celery 1/4 cup finely diced ricotta salata, halloumi or feta cheese 1/3 cup chopped, well-drained, oil-packed sun-dried tomatoes (optional) 1 cup coarsely chopped fresh basil, plus whole basil leaves for garnish Salt & freshly ground pepper to taste (optional) 2 cups torn escarole or romaine lettuce 2 cups torn radicchio leaves Preparation To prepare vinaigrette: Peel the garlic and smash with the side of a chef’s knife. Using a fork, mash the garlic with 1/4 teaspoon salt in a small bowl to form a coarse paste. Whisk in 5 tablespoons oil. Add 6 tablespoons orange juice, vinegar and mustard; whisk until well blended. Taste and whisk in up to 4 tablespoons more juice to mellow the flavor; season with more salt, if desired. Set aside at room temperature. To prepare salad: Combine beans, chicken, zucchini (and/or summer squash), celery, cheese and sun-dried tomatoes (if using) in a large bowl until well blended. Add chopped basil and 3/4 cup vinaigrette; toss until combined. Taste and season with salt and/or pepper, if desired. Toss the remaining vinaigrette with escarole (or romaine) and radicchio in a medium bowl. Serve the salad on the greens, garnished with fresh basil leaves.

Conquer Cravings With Yogurt

Three Recipes to Conquer Cravings: The Chocolate Craving 4 oz non-fat plain yogurt Stir in 1 tbsp melted chocolate chips Stir in 1 tbsp chopped almonds The Salty Craving 4 oz non-fat plain yogurt 2 oz salsa Cilantro to taste Serve with veggies or multigrain chips The Comfort Food Craving Baked potato 4 oz non-fat plain yogurt Top with chopped turkey bacon

Mixed Greens with Grapefruit and Cranberries

Ingredients 2 red grapefruit 1/4 cup extra-virgin olive oil 2 tablespoons minced scallions 1 tablespoon white-wine vinegar 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 8 cups torn butter lettuce 6 cups baby spinach 1 14-ounce can hearts of palm (see Shopping Tip), drained and cut into bite-size pieces 1/3 cup dried cranberries 1/3 cup toasted pine nuts Preparation Remove the skin and white pith from grapefruit with a sharp knife. Working over a bowl, cut the segments from their surrounding membranes. Cut the segments in half on a cutting board and transfer to a large salad bowl. Squeeze the grapefruit peel and membranes over the original bowl to extract 1/4 cup grapefruit juice. Whisk oil, scallions, vinegar, salt and pepper into the bowl with the grapefruit juice. Add lettuce, spinach and hearts of palm to the salad bowl with the grapefruit segments. Just before serving, toss the salad with the dressing until well coated. Sprinkle cranberries and pine nuts on top. Tips: For extra protein add grilled shrimp, chicken or salmon

Single Portion Sizes for Snack Foods

-1/2 banana -1 small apple -1 cup berries -8 almonds -1 tablespoon peanut butter -5 whole grain baked crackers -1 Kashi bar Examples of Healthy Snacks that are balanced and well portioned: -1 small apple with 1 tablespoon of natural peanut butter -1/2 banana and 8 Almonds -5 whole grain baked crackers and 1 low-fat string cheese -1 cup of raspberries and 1 low-fat string cheese -1 small orange and 2 hard-boiled eggs -1 cup of low-fat yogurt -10 baby carrots, 10 sugar snap peas, and 2 tablespoons of hummus -1 slice of whole grain bread (3 grams or more of fiber) and 1 tablespoon of natural peanut butter -Lara Bar

Single Portion Sizes for Breakfast Foods

-2 eggs or 4 egg whites -3 ounces turkey sausage -1 slice whole grain bread -1/2 English muffin -1/2 cup All Bran Cereal -1/2 cup Kashi GO LEAN cereal -3/4 cup Cheerios -1/2 cup oatmeal -1 cup yogurt -1/4 cup low-fat granola Examples of healthy breakfast ideas that are balanced and well portioned: -2 slices of toast with 2 eggs -Small apple and 2 turkey sausage patties -1 cup of yogurt with 1/4 cup of low-fat granola -1/2 cup of cereal with 8 ounces of milk and 1/2 a banana

Portion Size Estimates

Here's a fast and simple way to know if you're really eating a single portion. Carbohydrates What it is: As the body's main fuel source, carbohydrates help build energy for the brain and muscles. Carbohydrates include whole grain breads, pastas, brown rice, couscous, quinoa and potatoes. Portion Size: A fistful is equal to one serving of carbs (this will increase if you’re training intensely). Protein What it is: Protein helps build muscle and maintain the immune system. Protein sources include fish, chicken, turkey and beef. Portion Size: A palm full is an appropriate portion (this may slightly change with activity level—Goal: 0.8 - 1 gram per pound of body weight per day) Fat What it is: Healthy fats repair cells, help transport and absorb fat-soluble vitamins (A,D,E, and K), and help regulate blood sugar. Healthy fats include olive oil, avocado and nuts. Portion Size: Add in small amounts at each meal and snack (examples: 8 almonds, 1 teaspoon of olive oil, 1 tablespoon of peanut butter, 1/4 avocado are all equal to a single serving)

Pesto-Topped Grilled Squash

Ingredients 1/2 cup chopped fresh basil 1/4 cup toasted pine nuts 1 tablespoon extra-virgin olive oil 1 tablespoon grated Parmesan cheese 1 clove garlic, minced 2 teaspoons lemon juice 1/4 teaspoon salt 2 medium summer squash, (about 1 pound), sliced diagonally 1/4 inch thick Canola or olive oil cooking spray Preparation Preheat grill to medium-high. Combine basil, pine nuts, oil, Parmesan, garlic, lemon juice and salt in a small bowl. Coat both sides of squash slices with cooking spray. Grill the squash until browned and tender, 2 to 3 minutes per side. Serve topped with the pesto.

Snack bar show down shocking find.

Just read this article and was surprised. My husband is a big fan of Cliff so to see the comparison was an eye opener for me...so much so that I went out and bought 2 boxes to eat for a snack or meal replacement...read below and go out and find a flavor you like (of the good bar that is). I just picked up Apple Pie and Peanut Butter (YUM!)

Yesterday we compared Kellogg’s Fiber Pus to Larabar. Despite the high amount of fiber in Kellogg’s bars, the clear nutrition winner was Larabar, with a short, understandable ingredient list and no added sugar.

Many readers asked about Clif bars, so here today is a comparison between Clif Banana Nut Breadand Lara Banana Bread, two very similar flavors.

What you need to know:

To start off – Clif is made with many organic ingredients, whereas Lara is not.

Nutritionally, the bars are quite similar – Clif weighs in at 69 grams and 240 calories, and Lara at 51 grams with 230 calories. Definitely not a 100 calorie snack. Clif sports 4 grams of fiber to Lara’s 5 grams. Sugarwise – 22 grams to Clif vs 20 to Lara (that’s about 5 teaspoons each!). We shall check the sugars’ source in a bit.

Clif does have 50% more protein than Lara – 9 grams vs 6 grams, but remember that most people do not suffer from lack of protein.

Here is Clif bar’s ingredient list:

Organic Brown Rice Syrup, ClifPro® (Soy Rice Crisps [Soy Protein Isolate, Rice Flour, Barley Malt Extract], Organic Roasted Soybeans, Organic Soy Flour), Walnuts, Organic Rolled Oats, Organic Toasted Oats (Organic Oats, Organic Evaporated Cane Juice), Organic Diced Bananas (Organic Bananas, Organic Rice Flour), Organic Evaporated Cane Juice, Chocolate Chips (Evaporated Cane Juice, Unsweetened Chocolate, Cocoa Butter, Soy Lecithin, Natural Flavors), ClifCrunch® (Organic Oat Fiber, Inulin [Chicory Extract], Organic Milled Flaxseed, Organic Oat Bran, Psyllium), Organic Banana Powder, Organic Soy Butter, Organic Date Paste, Natural Flavors, Sea Salt, Cinnamon.

And LaraBar:

Almonds, Dates, Unsweetened Bananas.

Clif has 29 (!) ingredients vs Lara’s 3. And the first one is sugar (Organic Brown Rice Syrup is just a fancy word for sugar, don’t be fooled). There are 3 more added sugars mentioned in Clif’s list (underlined), so you can be sure that most of the sweetness is not from the 26th ingredient, organic date paste. Lara goes to the other extreme – sourcing all its sweetness from dates and the bananas. Funny they write unsweetened bananas, we’ve not see sweetened bananas as an ingredient in other products. Bananas are simply very sweet, especially when a bit overripe.

Clif’s high protein count is again, not from a direct food, but rather soy protein isolate, a derivative of soybeans (note that here Clif is not using organic, so for organic fanatics – you’re probably getting GMO here).

Another irritating fact about the Clif bar is the addition of “Natural Flavors”. When the Clif founder Gary Erickson was mixing the first bars in his mom’s kitchen, there were no such additions, be assured. So what happened to the wholesome natural ingredients that they need to be fortified with a “natural flavor”?

In summary – looks like Larabar is the winner again.

We do have a lot of respect for Clif though. It is a small company run by a passionate founder and his wife, with a focus on organic and sustainable raw materials (recyclable packaging), exceptional employee benefits, etc… Now if they could just put together a simple bar…

The Claim: Lack of Sleep Increases Weight

NY Times article by Anahad O'Connor

What do you think?

Looking to lose a little weight? Portion size and exercise are crucial. But don’t forget about a good night’s rest.

Scientists have known for years that skimping on sleep is associated with weight gain. A good example was a study published in 2005, which looked at 8,000 adults over several years as part of the National Health and Nutrition Examination Survey. Sleeping fewer than seven hours a night corresponded with a greater risk of weight gain and obesity, and the risk increased for every hour of lost sleep.

More recent studies have taken a much closer look.

One published this year in The American Journal of Clinical Nutrition took a small group of men and measured their food intake across two 48-hour periods, one in which they slept eight hours and another in which they slept only four. After the night of abbreviated sleep, the men consumed more than 500 extra calories(roughly 22 percent more) than they did after eight hours of sleep. A University of Chicagostudy last year had similar findings in both men and women: subjects took in significantly more calories from snacks and carbohydrates after five and a half hours of sleep than after eight and a half hours.

Some studies pin the blame on hormones, arguing that decreased sleep creates a spike in ghrelin, a hormone that stimulates appetite, and a reduction in leptin, which signals satiety. But more study is needed.

Chicken with Tomatoes, Basil and Feta

Ingredients:

1/2 tsp fresh ground black pepper

4 (6oz)skinless, boneless chicken breast halves

1 cup grape tomatoes sliced

16-20 pitted kalamata or black olives halved

3-4 Tbsp light balsamic vinaigrette

3 Tbsp crumbled feta or mozzarella

2 Tbsp fresh basil leaves

Preparation:

1.Sprinkle pepper over chicken.

2. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes or so on each side until it is done. Transfer chicken to a platter and keep it warm.

3. Combine tomatoes, olives, and vinaigrette in a medium bowl.

4. Add tomato mixture to pan; cook 1 to 2 minutes or until tomatoes are soft. Spoon over chicken. Top evenly with cheese and basil.

Serves 4

Made this for friends the other night was so easy, healthy and good. I would serve with whole wheat orzo and pine nuts or a simple sweet potato and vegetables