Happy New Year and Third Birthday To My eNourishment Blog!

Getting ready to ring in 2012 and I can't believe this past year has gone by already! Today also marks year number three of blogging since my creation of eNourishment in late December of 2009, yay!! It has been a another busy year with a lot of fun new developments here in the blogosphere - I have added a Gluten-free section (since I have started eating this way myself), have had the opportunity to highlight some awesome fellow RDs/nutrition bloggers in my Shout-Out segment, plus I have just started to review some cool food products as well..enter my Fabulous Food Finds category! And, as always, it has been a year full of yummy recipes that I have had a lot of fun creating, eating and sharing with all of my family, friends and dedicated readers! Thanks for your support and stay tuned for more in 2012!

P.S. here are a few of my favorites from 2011......

Ridiculously Easy Peanut Butter Chocolate Oat Treats




Versatile Chicken Soup


Summer Corn Salad





Mexican Pizzas




Pumpkin Pancakes




Enjoy, Happy New Year and Best of luck to everyone in 2012! :) Marie

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Mediterranean Cucumber Boats

A fun, festive and healthy appetizer for holiday parties and beyond!

Ingredients:

4 Persian cucumbers, ends trimmed, peeled, halved and seeded (makes 8 “boats”)
5 tablespoons hummus or baba ganoush (use store bought or you can make my recipe for baba ganoush, find it HERE
4 teaspoons chopped kalamata olives
4 teaspoons crumbled feta or goat cheese (I used President reduced fat feta)
4 teaspoons finely diced tomato

Directions:

Spoon about 2 teaspoons hummus into each cucumber half, sprinkle with ½ teaspoon each of cheese, tomatoes and olives and serve. Chill if not serving immediately.

Makes 8 servings

Serving Size 1 boat: Calories 35 Protein 1 g Carb 4 g Fiber 1 g Sugars 1 g Fat 1.5 g Saturated fat 0 g Sodium 100 mg

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Quick Apple Treat

A nice light breakfast, snack or dessert

Ingredients:

1 medium sized apple, peeled and finely chopped
1 teaspoon butter or margarine
¼ teaspoon cinnamon
½ teaspoon brown sugar
2 tablespoons oats (if you are on a gluten free diet use gluten-free oats, such as Bob’s Red Mill)
1 tablespoon water
2 tablespoons vanilla greek yogurt

Directions:

Coat a small pan with the margarine on low heat, add the apples and cover stirring occasionally for 2-3 minutes. Meanwhile combine the oats, cinnamon and brown sugar to a small bowl. Add the oat mixture to the pan with 1 tablespoon water, mix, cover and heat for another 1-2 minutes. Put into a bowl, top with yogurt and serve

Makes one serving

Serving size: the whole recipe! Calories 190 Protein 4 g Carb 36 g Fiber 6 Sugars 23 Fat 4 g Saturated fat 2 g Sodium 45 mg

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Gluten-Free Chocolate Chip Cookies

Aside from being gluten-free, these cookies are also delicious!

Ingredients:

1 ¼ cup oat flour, gluten-free brand such as Bob’s Red Mill (you can make your own to by grinding gluten-free oats in food processor
½ cup gluten free rolled oats (I used Bob’s Red Mill)
1 teaspoon baking powder (if you want very thin flat cookies use baking soda)
1 egg
1 stick butter (1/2 cup), slightly softened
¾ cup brown sugar
½ cup chocolate chips (use a gluten-free brand such as Nestle)

Directions:

Preheat oven to 350 degrees. Mix flour, oats and baking powder in a small to medium bowl. In a larger bowl, mix the brown sugar, egg and butter. Slowly start adding the flour mixture to the larger bowl with the egg/sugar mixture until a soft thick dough is formed. Stir in the chocolate chips.
Refrigerate the dough overnight or at least a few hours for best results.
Drop the cookie dough in rounded spoonfuls (or use a small ice cream scooper) onto a baking sheet to make 24 cookies. Bake for 10-15 minutes or until lightly browned.

Makes about 2 dozen cookies

Serving size: 1 cookie Calories 100 Protein 1 g Carb 13 g Fiber 1 g Sugars 9 g Fat 5 g Saturated fat 3 g Sodium 85 mg

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In The News: Higher Dairy Protein Diets + Exercise Help With Weight Loss And Protect Bones Too!

With the New Year approaching, many of us will set goals to eat healthier and even lose weight. Following lower calorie diets, namely ones higher in protein can produce weight loss but unfortunately this can come at a price- weakening bones (along with many other issues) if diets are not planned well and leave out key nutrients like calcium and vitamin D. A new study just published in the Journal of Clinical Endocrinology and Metabolism has shown that calorie-restricted diet higher in protein - mostly from dairy foods - and lower in carbohydrates coupled with daily exercise, produced weight loss but also will likely prevent bone loss in the long term too. The researcher's report "Our data provide further rationale to recommend consumption of dairy foods to aid in 'high quality' weight loss, which we defined as loss of fat and sparing of muscle, and the promotion of bone health in young women."

The study was done in young women, who are in a key position to protect bones, but I think the results are important to anyone, especially women of all ages. To read an article in Medical News Today that summarizes the study click HERE and the journal abstract of the study can be found HERE


Check out my calcium rich recipes like my Ridiculously Easy and Healthy Fruit Yogurt or double up on my Strawberry Banana Snack Smoothie

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Indian Chili

A more exotic and adventurous chili recipe that’s very nutritious and tasty too! Using canned lentils makes it very quick and easy to make.

Ingredients:

1 teaspoon olive oil
1 teaspoon finely chopped garlic
2 cups chopped carrot
2 cups peeled, cubed eggplant (cut into small 1/4th inch cubes)
1 cup chopped white onion
¾ cup tomato sauce
¼ cup chicken or vegetable broth
1.5 cups cooked lentils (I used canned, Westbrae)
1.5 cups cooked kidney beans (I used canned from Trader Joes)
1 teaspoon ground cumin
¾ teaspoon curry powder
¼ teaspoon cinnamon

Directions:

Add the olive oil, garlic, carrots, eggplant and onion to a large pot and sauté on medium heat for 5 minutes, stirring often. Throw in the tomato sauce, broth, lentils and spices and heat 7-12 minutes, until the lentils are very soft and the vegetables tender.
Makes 5 cups, 5 servings

Serving size: 1 cup Calories 180 Protein 11 g Carb 34 g Fiber 13 g Sugars 8 g Fat 2 g Saturated fat 0 g Sodium 570 mg

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Pumpkin Spice Cake

Put the pumpkin pie on hold and try out this amazing cake for the holidays instead!
You can finish with a dusting of powdered sugar on top or try my recipes for Maple Glaze or Light Cream Cheese Frosting!

Ingredients:

1 ¼ cups oat flour (if you are on a gluten free diet use a brand such as Bob’s Red Mill or you can make your own to by grinding gluten free oats in food processor)
1 ½ teaspoons baking soda
1/2 teaspoon baking powder
1 teaspoon pumpkin pie spice
½ teaspoon cinnamon
1 egg or ¼ cup egg substitute
1 cup packed brown sugar
¼ cup margarine, softened (I used Earth Balance)
¼ cup light maple syrup
½ cup 0% Greek yogurt
1 cup pumpkin puree

Directions:

Preheat oven to 350 degrees. Mix flour, cinnamon, pumpkin pie spice, baking soda and baking powder in a small bowl. In a larger bowl, mix the brown sugar, maple syrup, egg, margarine, Greek yogurt and pumpkin. Slowly start adding the flour mixture to the larger bowl with the egg/sugar mixture until soft thick batter is formed. Add batter to a 9 X 9 inch pan coated with cooking spray. Bake for 30-35 minutes or until a toothpick in the center comes out clean.

Makes 12 servings

Serving size: 1/12th of recipe Calories 180 Protein 3 g Carb 29 g Fiber 2g Sugars 15 g Fat 6 g Saturated fat 2 g Sodium 260 mg

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New Segment: Fabulous Food Finds

Being a dietitian, food blogger and self-proclaimed consumer and promoter of healthy foods means that I am always on the lookout for new, nutritious and yummy foods to use to create my recipes, snack on, recommend when planning diets for clients etc… So I thought I’d start a segment which highlights some of these products I discover and LOVE. A little disclaimer though- I am not paid to endorse any of these products, all the “promotion” comes from my own opinions and interest. If I do receive samples from a company I will mention that in my post and will still give my honest un-biased thoughts!

So with all this mentioned, let’s get to my first Fabulous Food Find ….

Product Reviews

Reduced Sugar Fruit Spreads

I am a big fan of these, especially since my toddler is addicted to PB and J’s. A couple of companies including Welch’s, Smuckers, Trader Joes have their own lines of these fruity spreads that have less calories, sugar and carbs but contain NO artificial sweeteners. How do they do it? I think adding a bit more water to the product is a possibility. They are not as sugary sweet as the regulars but impart just enough fruit flavor. At 20-30 calories,, 5-7 grams of carb and sugar per tablespoon they contain about 50% less calories and sugar than regular varieties and have no fat or sodium either (plus they are gluten-free)! My family and I love them on sandwiches, toast, ricecakes, waffles and I have even used them in a few recipes, like my PB and J bars and Ridiculously Easy and Healthy Fruit Yogurt. So until I figure out how to make my own, I’m sticking with these!

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Three Mushroom Pizza-ettes

These make a great appetizer for a entertaining or throw a couple on your plate for a main meal.

Ingredients:

10 mini pita circles, preferably whole wheat (I got mine at Trader Joes)
2 garlic cloves, finely chopped (about 2 teaspoons)
¼ cup diced red onion
1 teaspoon olive oil
1 tablespoon chicken or vegetable broth (if n/a just use water)
One cup chopped shitake mushrooms
One cup chopped Portobello mushrooms
One cup chopped white button mushrooms
3 tablespoons plus 1 teaspoon fresh chopped basil
5 tablespoons crumbled goat cheese (or feta)
3 tablespoons plus 1 teaspoon finely shredded parmesan cheese
salt and pepper (optional)
cooking spray

Directions:

Preheat oven to 375 degrees. Add the teaspoon olive oil, garlic and onions to a large pan or skillet and sauté on medium-high heat for a few minutes until lightly browned. Throw in the mushrooms plus the tablespoon broth (or water) and cook for 3- 5 minutes, stirring often, until mushrooms are soft . Add the 10 mini pitas to a large baking sheet coated with cooking spray. To each pita add: 1 heaping tablespoon of the mushroom mixture, then 1 teaspoon chopped basil, and finish with ½ tablespoon goat cheese. Bake for 10 minutes, then sprinkle each with 1 teaspoon parmesan and continue to bake for a few more minutes until the cheese is melted. Add salt and pepper to taste if desired.

Makes 10 pitas, 10 servings

Serving size: 1 pizza-ette Calories 107 Protein 5 g Carb 15 g Fiber 2 g Sugars < 1 g Fat 3 g saturated fat 1 g Sodium 250 mg

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Pumpkin Pancakes

Great starter for a cool fall morning or a special Halloween breakfast!

Ingredients:

1 cup oat flour (if you are on a gluten free diet use a brand such as Bob’s Red Mill or you can make your own to by grinding gluten free oats in food processor)
1 teaspoon baking powder
1-2 Tablespoons brown sugar
¼ teaspoon pumpkin pie spice
¼ cup egg whites
2/3 cup nonfat milk (I used unsweetened almond milk)
¼ cup cooked pumpkin puree (fresh or canned)

Directions:

In a small bowl combine the baking powder, flour, brown sugar and pumpkin pie spice together. To a larger bowl add the egg whites, pumpkin and milk and whisk together. Then slowly whisk in the flour mixture until a smooth, thin batter is formed. Let stand for a few minutes. Add ¼ cup (for 1 pancake) to a non stick skillet, or one coated with cooking spray and heat on high heat for 1-2 minutes each side. Repeat with ¼ cup mixture 5 more times for a total of six small pancakes.

Makes 6 pancakes

Serving size: 1 pancake Calories 80 Protein 3 g Carb 14 g Fiber 2 g Sugars 5 g Fat 1.5 g Saturated fat 0 g Sodium 135 mg

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Peanut Butter and Jelly Bars

Just a few simple ingredients easily combine to create this amazing treat. Great for dessert, a snack- maybe even breakfast!

Ingredients:

1 cup oats (old fashioned, not quick), if you are on a gluten-free diet, use gluten-free oats
½ cup creamy natural peanut butter
½ cup light maple syrup
¼ cup sugar free or reduced sugar jelly (I’ve used Welch’s Reduced Sugar Strawberry or Trader Joes Reduced Sugar Blueberry)

Directions:

Add the peanut butter and maple syrup to a small-medium pan and warm on low heat stirring frequently until blended together and softened (a very thick liquid consistency)- about 3-4 minutes. Pour in the oats and continue to stir until mixed well, about 1-2 minutes. Remove from heat. Let cool and press mixture into an 8 by 8 inch pan. (Lining the pan with parchment paper and folding it over to press down works nicely.) Chill in the fridge for 30-60 minutes to allow it to harden a bit. Take the mixture out of the fridge and use a sharp knife to make a cut down the center, dividing t into two large rectangle shaped halves. Spread the ¼ cup jelly across one of the halves and place the other halve on top , like a large sandwich. (Using a spatula is helpful to scoop it up without breaking it.) Wrap the sandwich mixture in parchment paper or foil and refridgerate another 1-2 hours . Take it out and cut it into 8 squares, then cut each smaller square in half diagonally to make a triangle ( for a total of 16) and serve. Store in the fridge.

Makes 16 triangles, 16 servings

Serving size: 1/16th of recipe Calories 86 Protein 3 g Carb 9 g Fiber 1 g Sugars 5 g Fat 4 g Saturated fat <1 g Sodium 56 mg

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Mediterranean Inspired Sauce

A hearty and versatile sauce that is great over pasta, cous cous, brown rice or even works well as a stew base to add beans or meat to.

Ingredients:

1 large eggplant, cut into ½ inch cubes
1 cup chopped red bell pepper
1 cup chopped white onion
2-3 cloves garlic, finely chopped, (or 2 teaspoons crushed/jarred)
one 8 ounce package sliced white or crimini mushrooms
1 teaspoon olive oil
one 15 ounce can diced tomatoes
one 15 ounce can tomato sauce
¼ cup chopped green olives
¼ c capers
1-2 teaspoons oregano
2 tablespoons red wine (optional)
chopped basil and parmesan cheese (optional for garnish)

Directions:

Add one teaspoon olive oil to a large pan or skillet, add eggplant, garlic, onion and peppers and sauté on medium heat for about 3-5 minutes, until soft and starting to brown. Throw in the tomatoes, tomato sauce, mushrooms olives, capers, oregano and wine and simmer for 12-17 minutes until all the veggies are very soft and tender. Garnish with parmesan cheese and fresh chopped basil.

Variation: if you are watching sodium, use low sodium, tomatoes and tomato sauce

Makes 8 cups, 8 servings

Serving size: 1 cup Calories 81 Protein 2.5 g Carb 9 g Fiber 2 g Sugars 4 g Fat 2 g Saturated fat 0 g Sodium 603 mg

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Mexican Pizzas

A new and fun twist on pizza!

Ingredients:

2 teaspoons olive oil
4 corn tortillas (*get corn tortillas with no gluten of you are on a gluten-free diet)
½ cup diced bell peppers (red, green, yellow or a mix)
½ cup canned black beans, rinsed
½ cup finely chopped mushroom
¼ cup finely diced white onion
¼ cup enchilada sauce (I used Frontera, which is gluten-free)
¼ cup shredded cheddar cheese (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
4 teaspoons chopped cilantro
4 tablespoons chopped avocado

Directions:

Preheat oven to 425 degrees. Put the olive oil in a small dish and lightly brush both sides of each tortilla and place them on a baking sheet coated with cooking spray. Spread one tablespoon of enchilada sauce over each tortilla, top with the onion, peppers, mushrooms and black beans. Bake in the oven for 10 minutes, or until the edges of the tortilla are crispy. Remove from oven, sprinkle one tablespoon of cheese over each tortilla, return to oven and bake for another two minutes, or until cheese is melted. Garnish each with one teaspoon cilantro and one tablespoon avocado and serve.

Makes 4 servings

Serving size 1 pizza (w/o avocado) Calories 130 Protein 5 g Carb 19 g Fiber 4 g Sugars 2 g Fat 6 g Saturated fat 2 g Sodium 290 mg

Serving size 1 pizza (w/ avocado) Calories 150 Protein 5 g Carb 20 g Fiber 5 g Sugars 2 g Fat 7 g Saturated fat 2 g Sodium 290 mg

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Shout-Out Post Number Three, plus some great chicken cooking tips!

Ready for another Shout-Out post? Here goes... This time I am highlighting Lisa, someone who's blog I have been following for quite a while now. She is a fellow food blogger, mom, fitness and health professional and is just a few steps away from becoming an RD, yay Lisa! I invite you to check out her blog http://smartfoodandfit.com/ and check out this guest post she gave me on cooking chicken- yum! Thanks Lisa :)

How to bake perfect chicken tenderloins to perfection (chicken breasts too)

Chicken is an all around versatile dish that I like to cook for my family. I like to make a little extra chicken for leftovers for lunch or dinner for the next day or two. Making a little extra chicken makes it a bit easier for me to put a meal together in minutes.

During the warmer months I like to grill my chicken and during the cooler months I like to bake them in the oven or cook them on the stove top in a non stick pan. Today, I’ll be showing you a step by step process on how I like to bake chicken tenderloins to perfection you can use this same method to cook boneless skinless chicken breast too.




Step One - Prepare the chicken.

Rinse chicken breast in running cold water, dry off with a paper towel. Trim visible fat, tendons, etc. Discard or save the scrapes in a freezer safe zip-lock bag when you are ready to make homemade broth.

Step Two - Tenderize.

There a variety of ways to tenderize chicken (or any other muscle meats, lamb, steak, fish, etc.). You can tenderize chicken by marinating it in something acidic like lemon juice or mechanically tenderizing it by pounding it, click HERE for more ideas on tenderizing. Since I am using chicken tenderloin which are smaller and thinner than chicken breasts, I’m going to skip this step and keep my chicken simple.
If you are baking thicker cuts of chicken breasts, make diagonal slits into the breast about ¼ inch deep. This will help the marinade penetrate into the chicken to make it nice and juicy.




Step Three – Marinating the chicken.

a. Marinate the Chicken for a particular flavor. As mentioned above in step two, I like to use an acidic ingredient with oil, spices and herbs. I'll put the chicken in a large ceramic bowl, add the marinade, cover with plastic wrap or in my case cover with glass lid. Let it marinade for at least 3o minutes to 6 hours and then it's good to bake.

Some of my favorite marinades:
• Rosemary Balsamic Dijon Marinade
• Tomato Basil Dressing
• Lemon Balsamic Vinaigrette

b. Olive Oil Marinade for Neutral flavor. I like to bake my chicken with a little olive oil, lemon juice, fresh minced garlic (garlic powder works too), black pepper, and salt. This neutral marinade works for me since I like to bake chicken to last me for the next few days to the end of the week to add to my salads or sandwiches.




Step Four - Bake. Bake in a 375° oven for about 20 to 25 minutes, flipping over half way through or until the internal temperature reaches 165° F. Cooking time depends on a number of factors, such as the thickness of chicken breast, the cut of the chicken breast (the smaller the cut, the faster it cooks. Investing in a good meat thermometer is a must to avoid food-borne illnesses.
Creating a tent with tin foil is a good idea to prevent the chicken from drying out. You can place a sheet of foil over the top of baking dish, bake halfway through and then remove the foil and bake for the last 10 minutes or so to get that golden brown color.

TIP: I like to bake my chicken in a glass pyrex baking dish. Feel free to bake chicken on a baking dish lined with tin foil for easy clean up (spray the foil with vegetable spray). In this photo, I baked the chicken half way through and decided to add one packet of TRUE lemon to give it an extra lemony flavor. Then I put them back into the oven to bake for another 8 minutes.

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In the News- Eating Apples and Pears May Reduce Stroke Risk

There is no better time than now to stock up on fall/winter fruits like apples and pears that are piling up in the produce department- eating them may lower your risk of stroke! Dutch researchers have just released a study that consuming white flesh fruits and veggies, namely apples and pears, even in small amounts could reduce stroke risk as much as nine percent! Check HERE for a quick summary of the research, and you can click HERE to see an abstract of the actual study published in the journal Stroke: Journal of the American Heart Association.

Feast of apples in my Apple Cinnamon Baked Oatmeal, Nutty Fruit and Cheese Bites or Baked Apple recipes and try your pears in my Grilled Pear and Toasted Walnut Salad tossed in Honey Dijon Herbs de Provence Vinaigrette!

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Almond Cranberry Rice

Nutty and neutral, this rice dish is very versatile- add a dash of salt for savory, a drizzle of honey for sweet. Just like my Coconut Cashew Rice recipe, it is a great accompaniment to a spicy dish.
Ingredients:

2 cups cooked brown rice ( I used Trader Joe Frozen microwavable, ready in 3 minutes!)

1/3 cup unsweetened almond milk (I used Unsweetened Almond Breeze)
¼ cup slivered almonds
¼ cup dried cranberries
1 teaspoon whipped butter or light margarine

Directions:

Cook rice according to package directions. Add 1 teaspoon light margarine or whipped butter to a medium sized pot, throw in the nuts and cranberries and toast on low heat for 5-8 minutes. Add the rice and stir in the almond milk to evenly coat. Heat for another few minutes and serve.

Makes 4 servings

Serving size: ½ cup Calories 180 Protein 4 g Carb 31 g Fiber 3 g Sugars 6 g Fat 5 g Saturated fat <1g Sodium 25 mg

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Zucchini Home Fries

Sub zucchini for potatoes in this home fries recipe and you will be pleasantly surprised how flavorful it is, with only a fraction of the carbs and calories!

Ingredients:

4 zucchini, peeled and cut into small 1/4 inch cubes (about 3.5 cups)
1 red pepper cut into small 1/4 inch cubes (about 1 cup)
1 green pepper cut into small 1/4 inch cubes (about 1 cup)
½ cup diced white onion
2 teaspoons olive oil
½ teaspoon paprika
1/2 teaspoon chili pepper
¼ teaspoon garlic powder
salt and pepper to taste

Directions:

Add one teaspoon olive oil along with the peppers and onions into a large skillet, and sauté on medium high heat for 3-5 minutes. Then add another teaspoon of olive oil, the zucchini
and all the spices, plus salt and pepper to taste, and sauté for another 3-5 minutes or until the veggies are lightly browned and slightly tender.

Makes 3.5 cups, 7 servings

Serving size: ½ cup Calories 40 Protein 1 g Carb 5 g Fiber 2 g Sugars 3 g Fat 1.5 g saturated fat 0 g Sodium 5 mg (not including added salt)

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Oat Pancakes

After seeing a pancake post from a fellow healthy food blogger, Lisa, I was inspired to create my own. The result? A delicious, low calorie pancake made from oat flour- great made with blueberries or even without. So light, fluffy and yummy they had my daughter screaming for more! I still need to try Lisa's too, you can check her recipe out HERE.

Ingredients:

1 cup oat flour (if you are on a gluten free diet use a brand such as Bob’s Red Mill or you can make your own to by grinding gluten free oats in food processor)
1 teaspoon baking powder
1-2 Tablespoons brown sugar
¼ cup egg whites
1 cup nonfat milk (I used unsweetened almond milk)
¼ teaspoon vanilla extract
½ cup blueberries (optional)

Directions:

In a small bowl combine the baking powder, flour and brown sugar together. To a larger bowl add the egg whites, vanilla and milk and whisk together. Then slowly whisk in the flour mixture until a smooth, thin batter is formed. Let stand for a few minutes. Add ¼ cup (for 1 pancake) to a non stick skillet, or one coated with cooking spray and heat on high heat for 1-2 minutes each side. Repeat with ¼ cup mixture 5 more times for a total of six small pancakes.

Makes 6 pancakes

Serving size: 1 pancake Calories 90 Protein 3 g Carb 13 g Fiber 2 g Sugars 6 g Fat 1.5 g Saturated fat 0 g Sodium 140 mg

Without berries Serving size: 1 pancake Calories 80 Protein 3 g Carb 13 g Fiber 2 g Sugars 5 g Fat 1.5 g Saturated fat 0 g Sodium 140 mg

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Summer Corn Salad

This simple salad has very few ingredients but is absolutely delicious! Throw extra corn and peppers on the grill and use the leftovers the next day to make this wonderful side dish.

Ingredients:

2 cups cooked corn (fresh, frozen thawed or canned)
½ cup diced roasted bell pepper- red, green or a mixture
(you can buy them in the jar and rinse off the oil, or make your own by grilling them)
1 tablespoon olive oil
1 teaspoon lemon juice
1 teaspoon lime juice
1-2 teaspoons chopped cilantro
salt and pepper to taste

Directions:

Add the corn and the peppers to a small bowl. Pour in the olive oil, lemon and lime juice, then sprinkle with chopped cilantro. Mix well, add salt and pepper to taste if desired and serve. Refrigerate if not serving immediately

Makes 2.5 cups, 5 servings

Serving size: ½ cup Calories 80 Protein 1g Carb 12 g Fiber 2 g Sugars 3 g Fat 3 g Saturated fat 0 g Sodium 10 mg

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Grilled Vegetable & Chicken Kabobs

These work great as an appetizer or served as a main dish with rice and salad.

Ingredients:

2 bell peppers (any color) cut into 1 ½ inch squares
1 small white onion or ½ large, cut into 1 ½ inch squares
1 pound of chicken breasts, cut into 1 ½ inch cubes
1 tablespoon diced kalamata olives, plus 2 tablespoons olive juice
¼ teaspoon oregano
¼ teaspoon garlic powder
1 tablespoon chopped fresh basil
1 tablespoon olive oil
1/8 teaspoon paprika
6 long bamboo skewers
salt and pepper

Directions:

Soak the bamboo skewers in water for at least 15 minutes to prevent them from burning on the grill. In a small bowl combine the olives, olive juice, olive oil, basil, oregano and paprika and whish together. Add it to a Tupperware or ziplock with the chicken chunks and marinate in the fridge for 20 minute to an hour. Cut up the peppers and onions and set aside. Once the chicken has marinated, turn on the barbeque grill on high heat Discard the marinade and assemble the skewers- divide the chicken to make 6 skewers (this will be about 3 chunks per skewer). Alternate the vegetables and chicken along the bamboo skewers. Grill over a medium-high flame for 15 – 20 minutes while turning every few minutes. The chicken should be fully cooked (no longer pink in the center) and vegetables should be slightly crisp but tender.

Makes 6 kabobs. 6 servings:

Serving size: 1 kabob Calories 120 Protein 17 g Carb 3 g Fiber 1 g Sugars 2 g Fat 4.5 g saturated fat 1 g Sodium 70 mg

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Another Shout-Out!

As my second post in my Shout-Out series, I'd like to highlight Joy Bauer. It’s likely you may have seen her on TV before, because she is the nutrition and health expert for the TODAY Show. She appears in a lot of fun and informative segments on the show. One of them is the“Joy Fit Club,” which highlights people who have lost and kept off 100 pounds or more through diet and exercise alone. Joy’s other ongoing series include Joy’s Diet S.O.S., Joy’s Kitchen Rescue and Joy’s Healthy Food Finds.

In addition to being an accomplished TV personality, Joy is also the author of multiple New York Time bestsellers, such as her latest cookbook titled Slim & Scrumptious and Joy Bauer's Food Cures which is an “ultimate guide to using food as medicine.” Recently I was contacted by a member of Joy’s team and was sent these two great books for review. I would definitely recommend them both. The cookbook focuses on whole, natural foods used to create a variety of unique and flavorful recipes. Her Food Cures book is easy to read, and provides tons of great information on healthy eating, not only as it relates to weight loss, but to many other health conditions/issues that are also prevalent today ranging from diabetes to osteoporosis. Also, because she is a qualified health professional, the information and tips in the book are based on sound research.

So a big Shout-Out to Joy and I invite you to check out her site http://www.joybauer.com/ for more info!

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Strawberry Banana Snack Smoothie

A fruity, refreshing and easy to make mini-smoothie!

½ medium banana
2 large strawberries
½ cup milk (I used unsweetened almond milk which works great)

Cut the banana and strawberries into chunks and freeze. Once frozen, put in blender with milk and blend on high for 30 sec-1 minutes until a smooth mixture is formed. Pour and serve.

Makes 1 smoothie, one serving

Serving size: 1 smoothie Calories 80 Protein 1 g Carb 17 g Fiber 3 g Sugars 9 g Fat 2g saturated fat 0 g Sodium 90 mg

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Grilled Brussels Sprouts

Throw your Brussels out on the grill instead of cooking them in the pan and you will love the results!

Ingredients:

1 pound brussels sprouts (small to medium size work best)
1 tablespoon lemon juice
1 tablespoon olive oil
¼ teaspoon garlic powder
salt and pepper to taste

Directions:

Cook the brussels sprouts al dente they can be cooked by either boiling them in a pot of water, steaming in a pyrex dish in an half inch of water, or even quicker, put them in a Glad® Simply Cooking™ Microwave Steaming Bag and heat on high for about 3 minutes. Meanwhile, preheat a barbecue grill or large pan and soak 5-6 wooden skewers. Cool the brussels sprouts rapidly by putting them in a strainer under running cold water or throw them in a pot of cold water. Dry them and add them to 6 skewers (about 6-8 brussels sprouts per skewer.) Mix the olive oil lemon juice and garlic powder in a small dish and add it to the brussels sprouts- using a brush to coat them works the best. Heat them for 3-5 minutes on each side or until lightly browned. Add salt and pepper if desired.

Makes 6 servings

Serving size: 1 skewer Calories 50 Protein 3 g Carb 7 g Fiber 3 g Sugars 2 g Fat 2.5 g saturated fat 0 g Sodium 20 mg

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Rainbow Ratatouille

This ratatouille features a rainbow of colors from summer veggies and all the vitamins, minerals and fiber that comes along with them. Try it over brown rice, whole wheat pasta… it can even liven up an omelet or add flair to a baked potato!

Ingredients:

1/2 teaspoon olive oil
2 finely chopped fresh garlic cloves (2 teaspoons)
1 medium white or yellow onion, chopped (1 cup)
1 large eggplant, cut into small ¼ inch cubes (4 cups)
1 red bell pepper, chopped (1 cup)
1 cup chicken or vegetable broth
2 cups canned diced tomatoes
1 cup chopped zucchini,
1 cup chopped yellow squash
1 teaspoon dried oregano
½ teaspoon herbs de provence
fresh chopped basil, for garnish/topping

Directions:

Add ½ teaspoon of olive oil to a large pot with the onions and garlic and sauté them on medium-high heat until lightly browned/tender, about 3-5 minutes. Put in the cubed eggplant, the chopped pepper and the broth and continue to heat, stirring frequently for about 10 minutes. Then throw in the canned tomatoes, the squash, zucchini and the herbs and heat for another 7-10 minutes until all the vegetables are very tender. Garnish with fresh chopped basil.

Makes 6 cups, 6 servings

Serving size: 1 cup Calories 70 Protein 2 g Carb 14 g Fiber 3 g Sugars 7 g Fat 1 g saturated fat 0 g Sodium 530 mg

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Simple Grilled Garlic Chicken

My husband is the grill master of the household, especially when it comes to barbeque chicken. One night he decided to try something different (rather than just adding bbq sauce) and the result was this recipe. We have been enjoying it ever since!

Ingredients:

1 pound of boneless, skinless chicken breasts (about 4, half inch thick breasts work well)
1 tablespoon olive oil
¼ teaspoon garlic powder
1/8 teaspoon salt
½ teaspoon pepper

Directions

Place the chicken breasts on a large plate. Put the olive oil in a small dish and use a brush to lightly coat both sides (or use your hands to rub it in). In a separate dish mix the salt, garlic and pepper together. Coat the chicken breast on one side with half the mixture, flip and coat the other side with the rest. Preheat a large nonstick pan or barbeque grill and cook on high heat for 10-15 minutes each side until no longer pink in the center.

Makes 4 servings:

Serving size: 1 chicken breast Calories 160 Protein 24 g Carb 0g Fiber 0 g Sugars 0 g Fat 6 g saturated fat 0 g Sodium 200 mg

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A New Segment- Shout-Outs!

It’s amazing how much the blogosphere has blown up in the past few years, namely the internet world of food and nutrition blogging. I am so excited to be a part of it and so thankful for all my readers, taste testers and supporters! Another thing I am grateful for is all the wonderful and talented people I know and the wealth of information that I have access to being in the nutrition and healthcare profession as well as a blogger. So I thought I’d share some of it with you, bit by bit, here and there through a new segment…. Shout-Outs. Here I will give “props” to other dietitians, chefs, foodies who blog, have written cool books, developed delicious recipes, etc.

My first Shout-out is to an awesome woman who has done all of the above, Cheryl Forberg. She happens to be my long time friend, but anyone who just meets her would be impressed by her accomplishments (so I am not biased, haha!). I think the BIO on her website sums her up the best “Cheryl Forberg, RD, is a James Beard award-winning chef, a New York Times bestselling author and the nutritionist for NBC's "The Biggest Loser." One of the few professional chefs in the country who is also a registered dietitian, Cheryl has shared her expertise in nutrition and healthy recipe development in a dozen books, the latest of which is "Flavor First: Cut Calories and Boost Flavor" “.

We met at UC Berkeley when we were both studying to get our nutrition degrees and I have had the opportunity to learn with and from Cheryl and even work with her too! I have to admit, one of the greatest perks of being her friend has been being a taster for all her delicious self-created recipes! You can learn more about all the awesome books she has out on her website and check out her blog there too.

It has been exciting to watch her take off, as a dietitian, Chef, now writer and media spokesperson. So a big Shout- Out to Cheryl and I invite you to check her fabulous site !

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Ridiculously Easy Blueberry Crumble

Fresh, in season blueberries plus a few simple ingredients combine to create this delicious treat! Happy Fourth of July!

1 ¼ cup blueberries
¼ cup light maple syrup
1 tbsp brown sugar
4 tablespoons rolled oats
2 tablespoons butter or margarine, chilled
Preheat the oven to 400 degrees. Rinse and dry the blueberries and add them to a small bowl. Pour in the maple syrup and mix well to evenly coat them. In a separate small bowl combine the oats and the tablespoon brown sugar Cut the chilled butter/margarine into small cubes and work it into the oat mixture by hand until a crumbled texture is reached. Spoon the blueberries into two small ramikens or small oven safe mugs/dishes and sprinkle the crumble on top. Bake for about 20-25 minutes or until crumble is very lightly browned/crispy.

Makes 2 crumbles, two servings

Serving size: 1 dish of crumble
Calories 260 Protein 2 g Carb 50 g Fiber 3 g Sugars 40 g Fat 13g saturated fat 7 g Sodium 295 mg

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Another Food FYI Post: Cultures in Frozen Yogurt

Did you know that many frozen yogurts have the same live active cultures that are in regular yogurt? According to the National Yogurt Association (NYA) “The freezing process does not kill any significant amount of the cultures—in fact, during the freezing process the cultures go into a dormant state, but when eaten and returned to a warm temperature within the body, they again become active and are capable of providing all the benefits of cultures in a refrigerated yogurt product”. Check out their interesting set of FAQs on the Association’s webpage.

As mentioned in another yogurt post on my blog “live active cultures” such as Lactobacillus bulgaricus and Streptococcus thermophilus, are living organisms which change pasteurized milk to yogurt during fermentation. In addition, some yogurts contain Lactobacillus acidophilus, Bifidus cultures as well. These live active cultures are a hot topic in health research and show promising results in helping digestive function, boosting immunity, preventing osteoporosis and fighting cancer. However the NYA does warn that not all frozen yogurts are created equal, and states “To make sure that a frozen yogurt contains yogurt produced by traditional fermentation and has a significant amount of live and active cultures, look for the NYA Live & Active Cultures seal.” Luckily, many popular frozen yogurts chains such as Pinkberry do indeed carry the seal. So dig into a small cup with a healthy topping like fruit this summer and enjoy!

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Lemon Cumin Mayo

This works great as a spread for sandwiches or even a dip. Pairs nicely with my Baked Carrot Fries recipe!

Ingredients:

½ cup nonfat Greek yogurt
¼ cup light mayo
a squeeze or two of fresh lemon
¼-1/2 teaspoon ground cumin
salt and pepper to taste, if desired

Directions:

Add all of the above ingredients to a small bowl, mix well and serve. Refrigerate if not using immediately.

Makes 12 tablespoons 12 servings

Serving size 1 tablespoon Calories 20 Protein 1 g Carb 1 g Fiber 0 g Sugars 1 g Fat 1.5 g Saturated fat 0 g Sodium 45 mg

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