fat conscious foodie

SIDES: Juicy, Low-fat, Sliders on Whole Wheat Buns

2012-02-06T20:42:00.000-08:00

Who doesn't like sliders? It's all the fun of a burger, but in a cuter, gourmet package. This recipe results in a super juicy, well seasoned, and most importantly low-fat slider. The key component of this recipe is the Lipton's Onion Soup mix (unfortunately, it does have MSG in it - if you can find a replacement, use it).

Ingredients:

1 lb lean ground beef, chicken, or turkey
1 packet onion soup mix
1/2 - 1 tbsp black pepper
Optional: 1 jalapeno, finely chopped
Whole wheat dinner rolls
Romaine lettuce
Pepper jack cheese, cut into slices that fit the buns
Brown mustard
Ketchup (optional)

Instructions:

Mix ground beef with the packet of onion soup mix and black pepper (add jalapeno if desired)
Form into small (relatively flat) patties the size of your dinner rolls
Heat patties on a grill or broil in oven (or bake at 450) for 8-10 minutes (4-5 minutes on each side)
While the patties are cooking, stick buns on a cookie sheet and bake at 450 for 3-4 minutes
Split buns and layer the cheese, patty, and lettuce - spread ketchup and mustard as desired on the top bun
Optional: add onions, pickles, or hot peppers
Enjoy!

SIDES: Fiery, baked buffalo wings

2012-02-05T18:50:00.000-08:00

I love, love, love buffalo chicken wings, but I don't often indulge in this fried beauties because, well, they're just plain bad for you. I made these wings for a family Super Bowl party, and not only did they taste amazing, the wings itself were perfect in terms of texture.

Servings: 5-6

Ingredients:

4 lbs chicken wings (ready-to-cook - tips removed)
2 bottles Louisiana Wing Sauce
2 tbsp cayenne pepper
2 tbsp crushed red pepper flakes
2 tbsp black pepper
2 tbsp salt

Instructions:

Fill a large pot (or two) half way with water
Boil water, wings, and all spices (except sauce) for 15 minutes
Set oven on "roast" on 450 or on bake at 450 (preferably roast)
Strain boiled wings
Cover a large cookie sheet in foil
Pour one bottle of Lousiana Hot Sauce in a small to medium size bowl
Dunk wings in Lousiana Hot Sauce and place on the cookie sheet
Place wings in the oven - bake/roast for 10-12 minutes on one side
Take wings out and brush sauce on the top of the wings
Flip wings over and brush sauce on the other side of the wings
Return the wings to the oven for another 10-12 minutes
Remove from oven and enjoy with celery, carrot sticks, and some low-fat ranch dressing!

SIDES: Warm, Spicy, Low-fat Spinach Dip

2012-02-05T18:22:00.000-08:00

I love warm spinach dips, but they're typically very fattening. The problem is most dips use heavy cheese or sour cream, which really up the ante on the fat-factor. I made this dip for a family Super Bowl party and it was a hit.

Serving Size: 10-12

Ingredients:

1 package frozen, chopped spinach (typically 14-16 oz)
1-2 cloves garlic, chopped finely
1 tsp garlic powder
1 tsp cayenne or red chili powder
1 tsp pepper
1/4 tsp salt
4 oz low or non-fat cream cheese (1/2 a small tub)
1 cup non-fat yogurt
1/2 cup shredded low or non-fat cheddar cheese

Instructions

Heat garlic and spinach in a medium deep pan over medium heat
Let water cook out of cpinach
Add in all spices and stir thoroughly
Add in yogurt - cook until the yogurt's water content dries out a bit (3-5 minutes)
Add in cream cheese and stir throughly
Let mixture heat for another 3-4 minutes
Add in shredded cheese and stir thoroughly as the cheese melts
Let cool
Enjoy with pita chips or wheat thins!

Awesome "Artisan" chocolates from Fannie May

2012-02-02T16:48:00.001-08:00

(see full image)

BREAKFAST: Low Carb Hybrid Potato Latke/Pancake

2012-01-15T09:33:00.000-08:00

I wanted to create a relatively healthy version of a latke and potato pancake: thinner, fewer potatoes, not as much flour, and a whole lot less oil. Given that I have never made a latke, trying to create a hybrid version of one was maybe a bit aggressive; lucky for me the recipe below worked like a charm.

Servings: 2

Ingredients:

3-4 fingerling potatoes, chopped into narrow strips
1/2 onion, chopped thinly (chop in a way where you utilize the strips you already get from an onion)
1 tsp black pepper
1/4 tsp salt
2 eggs
1/2-3/4 cup whole wheat flour (try the whole wheat white flour at Trader Joe's)

Instructions:

Beat eggs, add in pepper and salt
Mix onions and potatoes in a medium sized bowl, add in egg mixture and mix
Add in flour to the onion and potato mixture - start with a 1/4 cup at a time - mix
Heat 1 tbsp of oil on a stainless steel skillet
Spoon in 3/4 tbsp of the mixture (more depending on how large your want your latke/craque)
Immediately flatten on pan
Let each side cook for about 2 - 2.5 minutes on medium heat
Serve and enjoy! Don't forget to top with your favorite sauces or creams (my favorite is Cholula, but sour cream seems to be popular as well)

DESSERT: Jazzy Chocolate-Chip Cardamom Gingerbread Man Cookes

2011-12-11T10:45:00.001-08:00

I added a fresh twist to my classic gingerbread man cookies recipe by using chocolate chunks, nutmeg, ginger paste, chopped whole cardamom and cloves.

I replaced the all-spice in my previous recipe with 1/2 tsp of nutmeg powder and a single chopped cardamom
Ginger powder was replaced by 1/2 tsp of ginger paste - you can also finely chop ginger and run it through a garlic press
Instead of clove powder, I finely chopped approximately 4-6 cloves
Finally, a whole dark chocolate bar was chopped into small pieces and added into the batter

Bake at 350 for 10-12 minutes and enjoy - bake longer if you prefer crispy cookies.

Pizza as a Vegetable

2011-11-16T19:36:00.001-08:00

“We are not saying pizza is a vegetable,” said Corey Henry, the spokesman for the American Frozen Food Institute, which supports the bill. “What we are saying is if you serve a slice of pizza with 2 tablespoons of vegetable paste, it can be an important way to deliver a number of vegetables that children will actually consume.”

Source: ABC News, http://abcnews.go.com/blogs/politics/2011/11/veggie-politics-how-budget-cuts-can-make-pizza-a-vegetable/

DESSERT/CRAFT: Bakri Eid Diorama

2011-11-07T18:57:00.000-08:00

DESSERT: Dark Chocolate Glazed, Toffuti, and Brown Sugar Cake Pops

2011-11-07T18:45:00.000-08:00

Servings: 20-24 Cake Pops

Ingredients:

Cake mix
12 oz of Toffuti cream cheese (or your favorite low-fat cream cheese) - this is approximately a tub and a half of cream cheese
1 cup of brown sugar (or confectioners sugar if your not counting calories)
8 oz of semi-sweet or dark chocolate (try baking chocolate, such as the Ghirardelli baking bar)
Lollipop sticks
Large Styrofoam square (or multiple pieces)
Large cookie sheet with wax paper

Instructions:

Bake the cake (using the mix), let the cake cool and refrigerate for at least 2-3 hours
Use a mixer to blend the cream cheese and sugar. Refrigerate for at least 2-3 hours
Crumble the cake and mix in the cream cheese mix
You should be able to make a ball shape with the mixture - if not, add in more cream cheese
Stick the balls of cake mixture on a cookie sheet, stick in the lollipop sticks
Let cake balls chill - if you plan to make them right away, stick them in the freezer for an hour or so
Heat the chocolate in a double boiler setup - try high heat first, and reduce to low-medium heat within 7-10 minutes (TIP: You can also use this technique for chocolate dipped strawberries - see the picture to the right)
Quickly dip and swirl the cake balls in the mixture - swirl away any excess chocolate, and stick in the styrofoam to dry (and drip)
Be sure to decorate with sprinkles, eyes, etc. while the cake balls are still wet
For other extensive decorations, let the cake balls dry first and then decorate with frosting or fondant
Enjoy!
If you are presenting these as a gift, consider covering them with treat wrappers (Walmart and Target carry them - try the Wilton brand) and using a ribbon to tie them

DINNER: Presto Pesto Sauce

2011-11-02T19:15:00.001-07:00

Pesto is one of those food items (like cupcakes and macaroons) that has been the subject of overkill over the last few years; nevertheless, I love this played out ingredient every time I have it. I finally had to make it for myself, and have to say it was super easy to make.

Serving Size: 1 Pasta Dish

Ingredients:

1 whole garlic bulb, pressed
2-3 cups of fresh basil leaves (stems removed)
1/3 cup of walnuts or pine nuts
1/4 - 1/3 cup of olive oil
1/4 tsp black pepper
Dash of sea salt
Note: no parmesan cheese is used - see the recommended preparation below

Instructions:

Grind nuts, garlic, and 1/2 of the oil in the food processor
Mix in basil leaves and continue to grind in the processor
Add in pepper and salt and pulse in food processor until the sauce is smooth
Recommended Preparation:

Heat pesto sauce and add in 1/4 tbsp of cayenne pepper and an additional 1/4 tbsp of black pepper
Add in 16 ounces of non-fat sour cream (try the Trader Joe's version)
Add in cooked spiral pasta (3/4 to a full standard package depending on how much you would like the pesto sauce to stand out)
Consider adding seasoned cooked chicken cubes to the pasta

BREAKFAST/DESSERT: Awesome, amazing, easy-to-make, low-fat crepes

2011-10-16T20:37:00.001-07:00

I had an unnatural fear of making crepes; I couldn't possibly figure out how to make the thin, chic-er, and tastier version of the pancake - it turns out I was very wrong. This recipe is easy, healthy, and can be turned into a savory crepe by simply omitting the vanilla and sugar.

Serving Size: 4 crepes

Ingredients:

1/2 cup white whole wheat flour (try the Trader Joe's version - or just use whole wheat flour)
1/2 cup milk
1 egg, beaten
1 tbsp vanilla
1-2 tsp brown sugar
1/4 tsp baking soda
dash of salt

Instructions

Mix wet ingredients and dry ingredients seperately
Mix wet and dry ingredients together
Heat medium sized pan on medium heat
Lightly grease pan (I prefer cooking spray)
Pour 1/4 of batter into pan
Swirl batter around quickly to ensure that the crepe batter is spread out as thinly as possible
Wait approximately one-two minutes, or until you can visually see that the batter is not soft
Use a flat spatula to carefully lift the crepe from all sides - flip and let the other side cook for 30-60 seconds
Enjoy!
My favorite toppings include a thin layer of cream cheese spread on 1/2 of the inside of the crepe and chopped strawberries and syrup on top of the folded crepe

DESSERT: Amazing, easy, dark-chocolate, agave-sweetened mousse

2011-10-12T18:54:00.000-07:00

I've attempted a chocolate mousse before , but this is a better alternative for those of us who don't have the time or patience to monitor buttermilk on the stove.

Servings: 4-5

Ingredients:

1 cup of skim milk
8 ounces of dark chocolate (try the bittersweet pound plus Trader Joe's bar)
3 tablespoons of agave
Pinch of salt
3 large eggs, seperated
3 tablespoons of vanilla (or coffee)

Instructions:

Melt the chocolate in a medium sized bowl - I recommend a double boiler setup (place the chocolate in a bowl in a pan full of water over medium heat)
Beat the egg yolks and mix in the salt and the vanilla
Vigorously whisk the egg whites until soft peaks form
Wait until the chocolate visibly starts to melt - pour the milk into the chocolate - whisk vigorously
Pour the agave into the chocolate and whisk
Mix in egg yolks one at a time into the melted chocolate concoction - whisk
Take the chocolate bowl off of the stove
Mix in the egg whites slowly - whisk
Set the mixture aside to cool
After about 5-10 minutes, place the bowl into the fridge for 30-45 minutes
Garnish with strawberries, whipped cream, or a sprig of mint
Serve and enjoy!

Cheater's Guide to Ramadan

2011-08-17T10:50:00.000-07:00

I know it's already more than half way through Ramadan 2011, but thought I would share some of my quick tips and trips to make sure you stay healthy and nourished the whole way through. Apologies in advance, none of these tips involve changing time, visiting Alaska or Egypt, or sneaking in food:

Always, always wake up for sehri (pseudo-breakfast before starting the fast)

I know a lot of people who opt to skip this essential part of fasting; I'll skip the spiritual benefits here, and stick to the tangibles...it ain't easy to fast for 15-16 hours without food or drink. Skipping sehri just makes your fast longer and harder

Carb and protein load at sehri

Eating complex carbohydrates coupled with proteins will help you to remain fuller longer, and ease your fast

Make sure you pick the right carbs, since complex carbs take significantly longer to digest than simple ones: think steel cut oatmeal, multi-grain bread, whole-grain cereals, brown rice, or even hummous
Eggs are always a great option for protein; if you're not a fan, try a nice greek yogurt coupled with granola and berries

Flax seed never hurt nobody

While the oil format of flax is a bit harsh, try drizzling ground flax seed meal over your meal; this is just another way to keep you fuller longer

Reserve citrus for evening meals

Citrus fruits tend to breakdown your food even faster and increase digestion - this is not what you want when eating sehri

Don't count calories

Embrace some slightly higher calorie options, especially for sehri; again, you're trying to stay fuller longer. For instance, sub your non-fat milk or yogurt with low-fat substitutes

Hydrate, hydrate, hydrate

Don't drink all your water at once, but rather try to split up your daily water needs; try 3 glasses in the morning and another 3 in the evening (throughout dinner and before you go to sleep)

Avoid extra-curricular activities

Fasting is exhausting, and fasting and working is especially tiring; try to limit activities that can wait until after Ramadan: shopping, traveling for leisure, and if it's not a must, working out

Fruit may be painful

If you open your fast with fruit (besides dates) or fried foods, you may find that you're in a bit of pain upon eating

Try opening your fast with a date, water, and some kind of carb (bread, light pasta, etc)

Sleep

Do not underestimate the value of sleep during this month; do what you need to do in terms of prayer, etc, but limit other activities (TV/chatting unnecessarily on the phone, etc) so that you can get a good number of hours of sleep prior to sehri (this should make waking up significantly easier as well)

DRINKS: Condensed-Milk-Free, Agave-Sweetened, Avocado Shake (Sinh to Bo)

2011-06-23T16:25:00.001-07:00

The first time I heard of an avocado shake; I wasn't sure what to expect. Once I had it, I was in love. This genius Vietnamese sweet drink, is typically made with condensed milk (which is incredibly sweet and rich), avocados, and milk. The traditional preparation is phenomenal, but I fear, highly fattening. My alternative uses homemade evaporated non-fat milk (am I the only one who doesn't have this stuff lying around) and agave, which allows you to enjoy this great drink with alot less guilt.

Servings: 2-3

Ingredients:

2 ripened avocados (store tip: buy the avocados with a "mush" factor at the store - go ahead and squeeze them to make sure they're not rock hard), peeled and halfed
Agave syrup or brown sugar
2 cups of non-fat milk - this is for the evaporated milk
1 cup non-fat milk
3-4 ice cubes (optional)

Instructions

Simmer the 2 cups of non-fat milk in a small pot for 25-35 minutes - the goal is to reduce the milk's volume by about 60%
Stir in at least 2-3 tbsp of brown sugar or agave syrup to the milk while still warm
Pour milk in a small bowl and freeze for at least 25 minutes
In a blender or food processor, blend avocados and milk mixture
Add in an additional cup of milk and continue to blend
Blend in an additional 1-2 tbsp of agave if you want a sweeter drink
Add in ice cubes or refrigerate for an additional 20-30 minutes
Enjoy!

HOTSPOTS: Top San Francisco and Peninsula Dessert Finds

2011-06-13T13:50:00.000-07:00

In general, I think of myself as a healthy eater...there are some exceptions, however. I have a huge weakness for sweets. While I give in to my sweet tooth on a daily basis through some fairly innocuous items (e.g. Trader Joe's dark chocolate covered almonds, So Good 80 Cal Coconut Chocolate Ice Cream bars, etc.), every now and then, I feed the half-ton woman that lives inside of me, and when I do, here's what I enjoy:

Kalafia Cafe, Palo Alto - the menu here is amazing all around, especially dessert; don't leave here without trying the Kalafia version of a banana split: carmalized bananas, homemade ice cream, etc, etc
Cocolo Cafe, Palo Alto - while the food items here are average at best, the macarons are something to write home about - my favorite is the pistachio macaron
Cocolo Cafe, San Jose - do not leave Santana Row before having a chocolate roulette - absolutely phenomenal - perfect ganache, moist cake interior, and just the right amount of cream to bind it all together
Patisserie Philippe, San Francisco - these guys know how to do macarons - pistachio and rose are especially amazing
Candy Bar, San Francisco - absolutely love this place - lounge and dessert bar in one- drop by and try it all; the best part is they have games lying around...indulge in a lavender honey creme fraiche semi freddo while playing Connect 4 - perfection!
Holy Gelato, San Francisco - move over Creamery, Holy Gelato's homemade gelatos are absolutely amazing: fresh, homemade, and come in flavors like Darth Vader Chocolate - enjoy!
Tart to Tart, San Francisco - this is an all around great French-style bakery - I took tarts and various other desserts to a dinner party, and they were a huge hit
G:m:me bakery, San Francisco/Peninsula (by order only for a custom cake and they also have a stall at the Sausalito Farmer's Market) - by far the best classic chocolate cake I have ever had - I ordered custom decorated Le Chocophile Gateaux cake for my husband's birthday, and it was a huge hit - luscious, rich but not overwhelming, and just amazing
Dessert Republic, San Mateo - late night, Hong-Kong themed Chinese bakery/restaurant; if you're a bubble tea fan, crepe fanatic, or Chinese dessert afficionado, this is the place for you; try everything
Sweet Breams, San Mateo - amazing little spot that serves fish shaped cream puffs (think Beard Papa, but more fun) - they have vanilla, chocolate, red bean, and usually one weekly/daily flavor - btw a "bream" refers to one of several species of freshwater fish...
Cafe Pascucci - the next time you're at the AT&T ball park, stop by this unique and very modern cafe - they have great desserts and unique coffee drinks (some have a pistachio swirl)
Teacake Bake Shop, Emoryville/Burlingame - go here, get a coffee and a chocolate whoopie pie - absolutely amazing
Kara's Cupcakes - San Francisco/Palo Alto/San Jose - I know the whole cupcakes trend is over, but this place is a reminder that cupcakes should not be forgotten - any and all flavors are amazing (chocolate velvet is a little piece of chocolate heaven)...also, note that the S'mores cupcake has a gelatin-free frosting

I hope you enjoy my picks - you'll note that I didn't include any SF touristy/popular spots (e.g. Ghiradhelli, the Creamery, Miette, Bouchon, etc) - I was hoping to dive a little deeper than the usual suspects.

DINNER: Indian Style Mushroom Chicken

2011-04-24T20:55:00.000-07:00

Indian chicken dishes don't often feature mushrooms, but I took a chance, and this recipe turned out pretty well...fungi away:

Serving Size: 4-6

Ingredients:

1.5 tsp cumin, whole or ground
1.5 tsp coriander, whole or ground
2 cloves
1 tsp cayenne pepper
1 tsp salt
2 tsp pepper
1 tsp red chili pepper flakes (optional)
1.5 tsp dried basil, or a fresh basil, chopped
1 onion, diced (I prefer red, but it's up to you)
1 pd chicken breast or thigh filets, chopped into small-medium size pieces

Instructions:

Place onions, coriander, cumin, garlic and cloves into a pan
Saute onions for at least 3-4 minutes on medium heat until golden brown (use at least 2 tbsp of canola oil)
Add mushrooms and allow to cook until mushrooms decrease in volume
Add chicken, black pepper, salt, cayenne pepper, and cover
Add basil and chili pepper flakes after the chicken has mostly cooked through
Serve over brown rice (and with a side of daal)
Enjoy!

SIDE DISHES/DINNER: Easiest Indian Yellow Daal Recipe Ever

2011-04-21T22:23:00.000-07:00

I love Indian daal, but for some reason, always thought it was very complicated to make, and based on the recipes I came across, never had the right ingredients already at home. I made this last night, and it was incredibly easy, and delicious. I recommend serving this over brown rice (I also like it with a protein - see "Indian Style Mushroom Chicken".

Serving Size: 2

Ingredients:

1 cup yellow split peas, uncooked and rinsed
2.5 cups water
1 tsp turmeric
1/4 tsp cayenne pepper, ground
1/2 tsp salt
1 onion (red is best), diced
1 1/2 tsp cumin, whole seeds or ground
2 whole cloves
1/2 tsp pepper, ground
1 small tomato, diced

Instructions:

Place the peas and water in a medium pot, and bring to a simmer
Add the tomatoes, turmeric, cayenne pepper and salt, and cover
In a separate pan, saute onions, cumin, cloves for 5-7 minutes (until browned and soft)- you can use low fat butter or a tablespoon of canola oil
Add onions to the split peas
Add pepper and salt
***If you like your daal to be more blended rather than seeing the individual split peas, let the split peas simmer longer before adding in onions - you should also use more water (maybe 3 cups)
Enjoy!

LUNCH/DINNER: Cherry Tomatoes and Garlic Tofu

2011-03-20T14:57:00.000-07:00

I recently rekindled my love affair with cherry tomatoes, with a little twist: I try to cook them a bit as recent research indicates that the cooked tomatoes contain more lycopenes than the raw variety. I made this tomato/tofu combo the other day, and served it over a bed of mixed greens - it was a great dinner:

Serving Size: 1-2

Ingredients:

1/2 container of extra firm tofu, cubed
1/4 pd chopped cherry tomatoes (about 1/3 small basket of cherry tomatoes)
2-3 cloves of fresh garlic, pressed or chopped finely
1/4 onion, chopped finely
1/4 - 1/2 tsp black pepper
Pinch of salt
1/4 tsp of thyme, cayenne pepper, and coriander

Instructions:

Coat pan with olive oil
Saute garlic and onions for 1-2 minutes
Reduce heat and add in tomatoes and all spices, salt, and pepper
Toss in tofu
Let cook for at least 3-5 minutes

If the pan starts to dry out, feel free to add in liquid from the tofu or a bit of water - this lets you continue to cook your tofu without adding in additional oil

Serve over bed of greens or brown rice
Enjoy!

HOTSTUFF: Skin Fix

2011-02-13T20:27:00.000-08:00

I recently ended up buying waxing strips from CVS (by the way, Nads is a very bad idea), because my local beauty supply store closed a few minutes before I arrived (Peninsula Beauty, please stay open later - some of us wolverines need premium products after 7). A few days later I ended up with red, itchy, hive-like bumps all over my calves, ankles, and even feet! This was not a good situation. I was miserable. I tried hydrocortisone creams, and there was no change; in fact, it only made the rash more angry. I finally came up with an interesting combination that started working almost immediately:

Clean the area first with witch hazel or a 1:4 apple cider vinegar - water solution
Mix and apply a combination of AloeLife Skin Gel and Dessert Essence Pure Australian Tea Tree Oil (both available at Whole Foods) to the area

I recommend adding only a few drops of the tea tree oil to the aloe vera as pure tea tree oil is very potent

I would also recommend this solution post-threading or electrolysis. Of course, you know your skin better than I do; if you have a serious situation, go to the doctor! Good luck.

SIDES: Chicken Kabobs

2011-01-21T19:44:00.000-08:00

I came up with these a few weeks ago as I was preparing for a dinner party; I was expecting to make grilled chicken, until I realized I thawed ground chicken instead of chicken filets. These make a great side dish to accompany a light Mediterranean or Indian meal.

Servings: 6-8

Ingredients:

1 pound ground chicken breast
1/2 onion, finely diced
3/4 tsp black pepper
2-3 cloves garlic, minced or put through garlic press
1/4-1/2 tsp salt
1/2 tsp ground cayenne pepper
1 egg

Instructions:

Beat egg and mix in ground chicken
Thorough blend egg and chicken together
Mix in spices, garlic, and onions
Once spices are well distributed, form flat oval disks out of ground chicken mixture
Continue to form disks and place on plate
Heat canola oil in a skillet (ensure skillet is well coated with oil)
Pan fry several ovals at a time, ensure you turn over every few minutes - for every new batch, flip over 2-3 times every 2 minutes, and then reduce heat to low; cover pan for an additional 5 minutes
Continue the last step until all ovals are cooked
Enjoy!

DESSERT: 72% Cacao Guilt-Free Hot Chocolate

2010-12-26T19:15:00.000-08:00

Empty mug every time.

I don't crave hot chocolate often, but when I do, I want it to warm me up, sweeten my palette, and soothe my soul. I am not a big fan of most commercial hot chocolate because in addition to being fattening, it is over-the-top sweet. This recipe is easy to follow, gives you a great dose of protein and antioxidants, and tastes amazing - enjoy:

Serving Size: 1

Ingredients:

1 ounce dark chocolate - try Trader Joe's Pound Plus 72% Dark Chocolate as 1 square is perfect
1 mug/cup of fat-free milk (measure milk in the mug you plan to drink out of)
1 tsp brown sugar
Low fat whipped cream and/or cinnamon (optional)

Instructions:

Heat milk in a small saucepan for 2-3 minutes
Add in chocolate and continue to heat milk
Once chocolate begins to melt, start to whisk chocolate and milk
Continue to heat mixture, turn off heat once hot chocolate begins to boil
Pour, garnish, and enjoy

DINNER: Spicy Thai Tofu with Red Bell Peppers and Spinach

2010-12-15T14:14:00.000-08:00

I love Thai food, but all too often, I find it to be overly greasy. I also don't care for all of the fried components, which I often feel add little to taste, but far too much to calorie count. I came across a very useful basic recipe on Epicurious, but found it to be too bland (and mushy) for my taste. I added my own spin by adding in additional ingredients, and of course, making it fat-conscious. I served this with Thai spicy chicken curry (recipe to come) and brown rice - enjoy:

Serving Size: 4-6

Ingredients:

3-4 tbsp extra virgin olive oil or canola oil
2 large red bell peppers, seeded and thinly sliced
3 tbsps finely chopped or minced fresh ginger
3 large garlic cloves, pressed or finely chopped
1 14-to 16-ounce package extra-firm tofu, drained well, cut into small cubes (I recommend you make four to five slices from the top and side to make nice sized cubes)
Small bunch of green onions, thinly sliced on diagonal
3 tbsps soy sauce
1-2 tbsps fish sauce (available in the asian section of any grocery store)
2-3 tbsps Sriracha sauce (Thai sauce that comes in a clear bottle or squeeze bottle - people typically identify it by the Rooster on the label)
2-3 tbsps lime juice (fresh or bottled)
1-2 tsp sesame oil
1 6-ounce bag baby spinach leaves
1/3 cup chopped fresh basil or 2 tbsps of prepared basil concentrate (try "Herbs in a Tube" - available in the produce section of most grocery stores)
1/3 cup lightly salted roasted peanuts
2 tbsp peanut butter
2 tbsp corn starch

Instructions:

Heat oil in wok over high heat
Add bell peppers, ginger, and garlic; sauté on medium heat for approximately 2-3 minutes
Mix all sauces and oils (soy, fish, sesame oil, and Sriracha)
Add tofu, green onions, and sauce mixture to the wok - stir well and allow to heat for 3-4 minutes
Add in peanut butter - ensure that it melts and get spread throughout
Add spinach in three parts, allow about 1 minute before each addition
Mix in basil
Allow ingredients to cook for at least another 15-20 minutes on moderate heat
Add in cornstarch if mixture is too liquidy (mix first with a few tbsps of cold water prior to mixing in to wok)
Mix in cornstarch, and allow mixture to cook for another 5 minutes
Season with salt and pepper.
Sprinkle peanuts over finished dish

DESSERT: Apple Tarts/Galettes

2010-11-22T14:48:00.000-08:00

I love, love, love apple pie, apple crisps, etc, but I don't like the associated fat. Most of the fat in apple treats comes from the dough itself - this recipe results in a very fulfilling apple tart without all of the gunk. This is one of my favorite recipes because it makes the house smell amazing (great for Fall), I can get use apples on the cusp of going bad, and the galettes are just plain yummy. Credit goes to The Purple Foodie (http://purplefoodie.com/easy-peasy-apple-galettes/) for her great inspiration.

Serving Size: 8-10 galettes

Ingredients:

Filling

4 apples, chopped into small pieces (use any kind of apples you have around)
1.5 tbsp cinnamon
2-3 tbsp agave syrup
1 tbsp vanilla

Dough

1.5 cups whole wheat flour
1/4 cup apple sauce (in place of butter)
1 tbsp brown sugar
1 egg yolk, beaten (or you can replace the egg yolk with 1/2 tbsp ground flax seed (or 1.25 ground flax-seed meal) mixed with 2 tbsp water - let mixture set for a few minutes before mixing in)

Instructions:

Filling - mix all ingredients in a bowl
Dough

Mix the sugar and flour together, blend in apple sauce and egg yolk - I prefer using my hands, but a whisk is fine
Add in ice cold water if the mixture is too dry - if it's too moist, add in flour until the mixture is to your liking
Lightly oil a baking sheet (try putting a bit of olive oil on a paper towel and moistening the sheet)
Work with individual pieces of dough - dust each piece with flour and stretch out into a small circle; lay it out onto the baking sheet; continue to do this until you have made all of your galette bases

Spoon filling onto each base and then quickly turn up the outside edges of the dough over the mixture
Bake @350 degrees for 50-60 minutes

HOTSTUFF: Favorite Foodie Apps (Whether You're Searching or Making Food)

2010-11-13T15:35:00.000-08:00

My favorite (free) foodie mobile applications are as follows - feel free to recommend more:

Search for food

Yelp - where would I be without this handy mobile version of my favorite food (and everything) discovery site - the full application (as opposed to mobile web) allows you to figure out what's nearby, scan reviews and tips, and search for new places. Since I am such a dedicated Yelp user, I thought I'd mention some pros and cons:

Pros: easy to use, 99% dependable, and integrates well with the PC web version if you like.
Cons: The filter function only allows you to figure out what's "open now" as opposed to "open at x time"(which is very convenient if you plan to visit a restaurant in a few hours), Also, the map integration with Google Maps (on an iPhone anyway) can sometimes be screwy which means you have to open Google Maps separately and physically enter the address vs. using the handy "Directions to Business" function

Urbanspoon -this app isn't nearly as awesome as Yelp, but is more of a novelty. It has a great food "food shake" feature, which is essentially a slot machine for nearby (or selected city) restaurants. It allows you to lock individual features such as city, type of cuisine, and price (dollar signs $-$$$$) so you can be as random or controlled as you like. You can then get specific business information, get directions, and read reviews (not as neat as Yelp's interface, but good)

Foursquare - I use foursquare to check out places that are trending now, see where Foursquare users are gathered, check out local deals, and get some quick tips when at a restaurant. Of course, it is always fun to check in and gather badges...

Make your own food

Allrecipes - love the website for all of my recipe needs, but this app provides me with great recipes on the run. I use the dinner spinner quite a bit in order to get great inspiration - it's not as comprehensive as the website (and the search functionality doesn't always provide the best results), but it's a great, quick tool to use (especially when at the supermarket)
Epicurious - this app provides a fair share of recipes - the search function is great, and allows you to filter by a comprehensive list of dietary considerations amongst other features (like main ingredient, cuisine, etc) in addition to your chosen keywords, which results in a very tailored list of recipes
Merillat Kitchen Helper - this app is designed to do one thing - provide you with substitutions for nearly any ingredient. I don't know about you, but any app that helps me to a) utilize my existing ingredients, and b)avoid last minute supermarket dashes is at the top of my list!

How to Cook Everything - Essentials - this app is essentially an upgrade seller, but even in absence of the pro edition, it's a great app. The recipes are great, but what I really love are the primers on cooking essentials, such as techniques, the basics on ingredients, and food preperation

DINNER: Easy, Low-fat, Spicy Chicken Curry

2010-11-11T22:09:00.000-08:00

Paprika is absent -the curry is usually more red

I find Indian food incredibly hard to make successfully - the number of spices and advanced techniques involved can often create an over-flavored disaster. This recipe is easy to make, the ingredients are accessible at your local grocery store, and it's healthy.

Servings: 4-6

Ingredients:

3-4 tbsp olive oil
1 cup water - use as needed
1 bay leaf
1 red onion, diced thinly
1 tbsp ground turmeric
1/2 tsp chili powder
1/2 tsp paprika
3 whole cloves
1 tbsp ground coriander
1 bunch cilantro, chopped (toss the stems)
2 tbsp ginger (diced very finely)
2 tbsp garlic (don't forget to use a garlic press)
2 pds skinless, boneless, chicken thigh filets chopped into bite-sized pieces
1 tomato, thinly sliced

Instructions:

Heat 1-2 tbsp oil in a large skillet, add onions and bay leaf - let cook on high heat for 4-5 minutes (or until the onions are golden)
Add turmeric, chili powder, paprika, ginger, and garlic - add enough water so that the mixture and the onions are moist - reduce heat and stir as needed for 2-3 minutes
When water has evaporate, add in chicken, tomato, cloves, and at least 1 tbsp of water
Cover and simmer for at least 30-35 minutes - if the curry is too moist, feel free to add in bread crumbs or cornstarch as that will help to thicken the curry sauce
Add in cilantro prior to serving

BUILDING BLOCK: Savory Sauce Base

2010-11-11T15:29:00.000-08:00

I made a mustard sauce last night, and in the process realized how easy it is to make a sauce base (add in whatever you like post base-creation).

Serving Size: Modify Accordingly

Ingredients:

2 tbsp cornstarch (or use 4 tbsp flour and double water)
1/4 cup water
1/4 cup chicken/veggie broth

Instructions:

Mix cornstarch/flour with water and let sit
Boil broth and subsequently bring to a simmer
Add in mixture to broth - stir until sauce thickens
Add additional broth if you want a thinner sauce
Add in desired ingredients (for a mustard sauce - try two tbsp of a spicy mustard)

SIDE DISHES: Garlic and Spice Brussel Sprouts

2010-11-03T20:45:00.000-07:00

Brussel sprouts aren't exactly my favorite vegetable; in fact, I've found ways to dodge these mini-cabbages for decades. Recently, I felt the need to give these cancer-fighters a shot, and I think it's fair to say that when prepared in the following fashion, they may be on my vegetable rotation list (credit goes to 101cookbooks.com for my inspiration):

Serving Size: 3-4 (as an appetizer)

Ingredients:

1 pound brussel sprouts
1/2 tsp salt (freshly ground or sea salt is best - Trader Joes has great disposable spice grinders)
1 tsp black pepper (always opt for freshly ground)
3-4 cloves garlic, pressed
Any favorite seasoning for added taste

Instructions:

Cut stems of brussel sprouts and remove tough outer layer (I just peel off the outer dark leaves by hand)

Cut brussel sprouts in half

Heat oil and garlic in a large pan
Add in spices
Add in brussel sprouts and coat them in the mixture of oil and spices
Add additional spices to taste
Reduce heat to low and cover pan - allow sprouts to cook for at least 7-10 minutes (be sure to move them now and again)
Enjoy!

DINNER: Easy, Fire Roasted Stuffed Bell Peppers

2010-11-01T20:37:00.000-07:00

I love stuffed bell peppers, but am not the biggest fan of the pan/oven work involved - this recipe skips the oven, is very easy to make, low in fat, and tastes amazing.

Serving Size: 2

Total Prep/Cook Time: 30 minutes

Ingredients:

2 large red bell peppers, cut each bell pepper lengthwise and remove stem and seeds
1/3-1/2 pound lean ground beef (ground chicken or turkey work as well, as does tofu)
1.5-2 cups mushrooms, coarsely chopped
2 tomatoes (Roma tomatoes work fine in terms of size), chopped
1 onion, chopped
4-5 cloves, garlic, crushed
Spices

1/4 tsp salt
1/2 tsp black pepper
1/2 tsp ground cayenne pepper
1/2 tsp ground basil

1/4 cup favorite melting cheese - blue cheese is ideal

Instructions:

Saute onions and garlic in 1-2 tsp of olive oil until lightly browned

Add in spices, ground beef, mushrooms, tomatoes, and an additional tbsp of olive oil

Once beef is thoroughly browned, move mixture to one side of the pan and place bell peppers in pan with hollows face up (or place peppers in a freshly oiled pan if this is too complicated)

Lower heat to a simmer and fill bell peppers with beef mixture - cover pan and let sit over heat for 3-5 minutes
Remove bell peppers from the pan, sprinkle blue cheese over peppers and serve (I also like to serve the peppers topped with my fresh guacamole)
Enjoy!

HOTSTUFF: Onion Goggles - they're not only for Halloween

2010-10-31T20:32:00.000-07:00

Ugly? Yes. Forgettable? Never.

I don't know about you, but my love/hate relationship with onions has been downright painful; I teared up, winced in pain, had to take mid-cooking eye-rinse out breaks, and even resorted to omitting onions from my recipes...that is, until I got my onion goggles. My onion goggles are a superior alternative to the saran wrap solution I once tried; they block out all irritants, allow me to see clearly, and unlike the swimming goggles I tried to wear through a particularly long onion dicing session, they don't hurt! I bought mine on Amazon a few years back (Sur La Table also carries them if you want to try these puppies on before buying), and I haven't looked back once. Your friends and significant other may snicker, but who cares so long as you're tear/pain free!

HOTSPOTS: Napa for Non-Drinkers

2010-10-28T01:07:00.000-07:00

As a native-Californian, it's embarrassing to admit, but my first trip to Napa was today. I previously avoided the Napa Valley, because I was convinced there was nothing here for non-drinkers. I was definitely wrong; in fact, here's what I enjoyed on my day trip:

Sterling Vineyards Gondola, Calistoga - I enjoyed awe-inspiring views of Sterling Vineyards and surrounding vineyards as I took the gondola ride up from the vineyards to the estate. While at the estate, I took the self guided tour, where I learned A LOT about wine production

Culinary Institute of America, St Helena - This beautiful building, formerly owned by Greystone Cellars, offers a few opportunities for fun: take a self-guided or guided tour of the non-profit school (including the awe-inspiring Viking Kitchen, where visitors can watch students practice their culinary arts), browse the Spice Islands Marketplace (and new chocolate bar) , watch cooking demonstrations and tastings at the De Baun Theatre, and finally enjoy amazing food at the Wine Spectator Greystone Restaurant (I highly recommend sitting at the bar where you can watch the all-student chef crew prepare your food - try their appetizer tastings, OlivetoLive olive oil tasting, and don't leave without having their Lava Cake)

Bouchon Bakery - Do not leave Napa before grabbing coffee (including macchiato served the right way), Parisian macaroons (love pistachio, but have to admit that Patisserie Phillipe's in SF are far better), and their amazing "Chantilly" eclair

While I only had about five hours in Napa Valley; I certainly had an alcohol-free blast, and can't wait to return to check out the hot springs, Ad Hoc, and all the other goodies the Valley has to offer.

HOTSTUFF: Stainless Steel French Press

2010-10-25T13:22:00.000-07:00

For those of you who aren't coffee maker fans - I highly recommend the Bodum Arabica Stainless Steel French Press. After years of dropping and breaking fragile glass french presses - this press is a dream come true; plus, it keeps my coffee warm for at least 20-30 minutes longer than its glass cousin. I bought mine at Williams-Sonoma (http://tinyurl.com/292uyyo), but they are available online at multiple retailers.

DINNER: Easy, Low Fat Fettucine Alfredo

2010-10-06T21:19:00.000-07:00

Fettucine Alfredo is my all-time favorite Italian dish, but it has traditionally been on my list of foods to avoid - not so with this super easy, nutritious recipe.

Serving Size: 3-4

Ingredients:

1 package mushrooms (crimini or standard white mushrooms work)
10-12 ounces whole wheat fettucine
1 pound sliced thigh filets, fat removed, and sliced into thin pieces (you'll find that this tastes far better than breast meat)
2-4 tbsp olive oil
1 tbsp chopped basil (dried or packaged works)
1 tsp black pepper
2 cups skim milk
1/4 cup whole wheat flour (white flour works as well)
2-3 cloves crushed garlic (or 1 tbsp garlic powder if you don't have fresh garlic)
1 tsp cayenne pepper
1/2 cup parmesan cheese (Trader Joe's has a good bottled version, although fresh grated is always preferable)

Instructions:

Boil pasta while preparing chicken - try to time it so that upon straining you can put it straight into the parmesan sauce
Pour 1-2 tbsp of olive oil into a pan and quickly pan fry chicken, all spices, garlic, and mushrooms
In a large saucepan - create a roux with the milk (this gives you the thickness of a cream, but without the fat): heat 2-3 tbsp of olive oil and dust the oiled surface of the pan with whole wheat flour until it browns - pour in the milk and mix well until you have a relatively thick sauce. Add additional flour as needed (sparingly).
Add chicken and mushrooms to the heated sauce
Add in drained pasta and ensure that pasta and sauce are mixed well (make sure all pasta is coated with the sauce)
Add in parmesan cheese
Serve and enjoy.

DESSERT: Chipmunk Chip Cookies - Easy, low-fat Chocolate Chip (and Peanut Butter) Cookies

2010-09-04T10:27:00.000-07:00

These chocolate cookies are ridiculously easy to make, very tasty, relatively high in fiber, and low-fat. You can add peanut butter (unsweetened or sweetened) for an extra kick.

Serving Size: 1.5 Dozen Cookies

Ingredients:

1 egg
1 cup whole wheat flour
1 cup apple sauce (unsweetened)
1/2 tsp baking soda
1 tsp vanilla
2-3 tbsp peanut butter (optional)
1/4 - 1/2 cup agave or brown sugar (optional)

Instructions:

Beat egg
Add in flour, vanilla, and apple sauce
Add in all remaining ingredients
Mix until smooth
Add in additional flour or apple sauce depending on whether you want a more moist or dry cookie
Bake cookies @350 for 10-20 minutes - check cookies at 10, 15, and 20 minute marks - the drier your cookie, the less baking time you will need

DESSERT: Vanilla (or Vanilla-Lime) Cream Cheese Frosting

2010-07-19T21:14:00.000-07:00

This low-fat cream cheese frosting tastes amazing, can easily be flavor-modified (see my lime suggestion below), is easy to make, and is superior option to full-fat frostings.

Serving Size: Frosts 1 Dozen Cupcakes or 1 Small Cake

Ingredients:

4 ounces low-fat cream cheese (or tofu cream cheese), softened
3/4 cup agave
1/2 teaspoon vanilla extract
1/2 lime (or lemon), juiced (medium size) - Optional

Instructions:

In a small mixing bowl, beat all ingredients until smooth (try using a whisk)
Refrigerate, and spread on cupcakes or cake when cool

DESSERT: Shimmy Shimmy Cocoa Pop Cupcakes

2010-07-19T20:52:00.000-07:00

If you're a fan of chocolate cupcakes, try this amazing low-fat cocoa cupcake recipe: low-pudge, chocolaty, any pure yum.

Serving Size: 1 Dozen

Ingredients:

3 cups all purpose or whole wheat
1.5 cups agave(or brown sugar)
1/2 cup unsweetened cocoa powder
2 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1.5 cup fat-free plain yogurt
1 cup skim milk
8 egg whites
2 teaspoons vanilla extract

Instructions:

Preheat oven to 400 degrees
Beat egg whites
Mix in other wet ingredients
Mix dry ingredients seperately
Slowly pour egg mixture into flour mixture
Scoop mixture into cupcake cups (3/4 of the cup height - in muffin pan or stand alone on a pan)
Bake @400 for 20 minutes

Patriotic Pillows...just in time for the 4th

2010-06-29T10:12:00.000-07:00

Texas native, Christin Morgan, represents for all states in her line of super fun, hand-stitched felt pillows. Grab yours now in time for the 4th: http://www.etsy.com/shop/lovecalifornia

I recently caught up with the California transplant who has plans for greenness and goodness: recycled felt and non-profit donations are on the way...

DESSERT: Frosty the Cupcake-man

2010-06-21T22:58:00.000-07:00

This vanilla frosting is a great basic, and you can use it on cake, cupcakes, or on your french toast...yum. Refer to my notes on butter substitutes before you begin, and be sure to use a mixer.

Serving Size: Frosts 1-2 dozen (double the ingredients if you want thick frosting) cupcakes or a small cake

Ingredients:

1/2 cup low-far butter
1/4 tsp salt
1 tsp vanilla extract
3 1/2-4 cups ground brown sugar or stevia (substitute for confectioners sugar, but you must be sure to grind the sugar well)
1/4 cup skim milk

Instructions:

Beat the butter until it is fluffy
Add in the sugar and continue to beat the butter and sugar together
Add in the milk, extract, and salt
Continue to beat until your mixture is light and fluffy
You're done - enjoy!

DESSERT: Pistachio (Rose) Cupcakes to Write Home About

2010-06-21T22:39:00.000-07:00

The last flavor people think of when they bake cupcakes is pistachio, but the truth is, this lovely green cupcake should be higher on the list of cupcake possibilities. A few notes before you begin: first, stevia may be used, but only if you can deal with the aftertaste. I recommend that you do half or three-quarters agave and 1/4 or 1/2 stevia. Second, I highly recommend a mixer for this recipe, it's very thick. Third, you can replace butter with one of three items: 1) apple sauce: 1:1 ratio, 2) low-fat butter: try the french brand they sell at trader joes (it comes in a little white container), 3) substitute half the butter with low-fat vanilla yogurt - do not do a 1:1 substitute. Fourth, you do not have to integrate the rose - some people just can't get down with this flavor - it's ok!

Finally, be sure to frost these cupcakes!

Serving Size: 12 (1 Dozen Cupcakes)

Ingredients:

1 cup whole wheat flour
½ cup pistachios, very finely ground
1 ½ tsps baking powder
½ tsp salt
½ cup skim milk (or soy milk)
½ tsp vanilla extract
¼ tsp almond extract
2 large egg whites, room temperature
4 tsps low-fat butter (see substitution notes above)
½ cup agave (see substitution notes above)
1 tsp rose essence (optional)

Instructions:

Preheat oven to 350º
Insert cupcake liners (try foil ones instead of paper) in muffin pan or prepare liners on a flat tray (you don't need the muffin pan but do note that if you use the liners by themselves on a tray, your cupcakes will be a bit wider)
In a medium bowl, whisk together the flour, pistachios, baking powder and salt; set aside.
Stir extracts into the milk; set aside.
Beat the egg whites until fluffy
In a large bowl, beat the butter and agave (or stevia) until it is light and fluffy
On low speed, gradually add flour mixture.
Slowly pour in milk-extract combination, and beat until mixed - avoid over-beating
Fold in the beaten egg whites.
Evenly spoon batter into prepared muffin pan or liners.
Bake for 20 minutes, or until a toothpick inserted comes out clean.

Free Nobu? I'm in!

2010-06-11T11:12:00.000-07:00

Nobu is one of my favorite sushi joints ever, and the chance to win a free trip to Nobu NYC compliments of AT&T is even better...enter the contest here: http://www.ypmobilewin.com/?or=tasb

DESSERT: Agave-Sweetened Mousse with 100% Cacao Ghiradelli Chocolate

2010-06-05T00:23:00.000-07:00

Servings: 5-7

Ingredients:

1 Ghirardelli 100% Cacao Unsweetened Baking Bar (or 4 oz of 72% Cacao or greater dark chocolate)
4 tbsp agave nectar
2-3 tbsp pure vanilla extract
3 tbsp brown sugar
3 large eggs
2 cups buttermilk (try Trader Joe's lowfat buttermilk)

Instructions:

Heat buttermilk in a medium sized saucepan for 3-5 minutes, stirring frequently (don't worry if the milk seperates)
Beat the three eggs until slightly frothy
Add agave to the egg mix
Add the egg mixture to the buttermilk and stir constantly for at least 4-5 minutes; keep the mixture over low-medium heat
Once the mixture thickens, remove from heat and allow to cool for 4-5 minutes
Stir in chocolate and sugar

NOTE: because the recipe uses buttermilk instead of cream, the mixture may look somewhat lumpy - utilize a hand blender to quickly stir and create a more homogeneous mixture

Pour mixture into a mixing bowl (stainless steel is best)
Add in vanilla extract
Set mixture aside to cool for 3-5 minutes
Allow mixture to set in the fridge for at least two hours

TIP: If you put the bowl into a larger bowl filled with ice, your mousse will set in less than 30 minutes

Serve plain or with a garnish (try a dollop of whipped cream, mint, and berries)

SIDES: Skinny Blue Cheese Dip

2010-05-21T19:41:00.000-07:00

Servings: 10-15

Ingredients:

3 cups of low-fat or non-fat cottage cheese
1/2 cup blue cheese crumbles
1/4 tsp ground cumin/coriander (or just parsley)
1/4 tsp black pepper

Instructions:

Blend all ingredients in food processor
Serve with carrot and celery sticks - enjoy!

SIDES: Killer, Spicy Hummus

2010-05-21T19:33:00.000-07:00

Servings: 10-15

Ingredients:

2 cans of garbanzo beans
5 tbsp tahini
4 tbsp lemon juice
1 tbsp water
3 cloves garlic
1/2 tsp ground cumin
1/2 tsp cayenne pepper
1/4 tsp pepper, salt, and paprika
2-3 tbsp olive oil

Instructions:

Blend garbanzo beans 1/2 cup at a time in the food processor - use lemon juice and olive oil to soften the mix
Blend all ingredients together
Serve with pita chips and enjoy

SIDES: Spinach Risotto with Brown Rice

2010-05-21T19:01:00.000-07:00

Servings: 15-20 (Scale down according to the size of your party)

Ingredients:

(2) 10-ounce packages of frozen, chopped spinach
3 cups brown rice
10 cups of water
1/3 cup Bragg's Liquid Aminos
3 cups onions, finely chopped
6 tbsp olive oil
8-10 mushrooms, finely chopped
1/2 cup parmesan cheese, grated
1/2 cup low-fat buttermilk

Instructions:

Cook spinach over medium heat until the spinach is fairly drained - set aside
Bring 4 cups of water and 1/3 cup of Bragg's to a boil and then allow to simmer
While water is boiling, in a separate (large pot), saute onions in oil until softened (7-10 minutes)
Stir in rice; make sure each grain is coated in oil
Pour in 3/4 cup of broth and wait until the rice absorbs the broth, continue to pour in until 1/2 of the broth is left
Add spinach and mushrooms
Pour in the remaining broth and allow rice to simmer for another 20-25 minutes until all of the broth is absorbed
Add in buttermilk and stir throughout rice

DINNER: Chicken Parm 2

2010-04-25T00:10:00.000-07:00

Servings: 4-5

Ingredients:

3 eggs, beaten
1.5-1.8 pounds chicken breast, cut into filets
3/4 cup parmesan cheese
1 cup breadcrumbs
1/2 tsp black pepper
2 tbsp olive oil
1 bottle marinara sauce (or for a spicy kick try Trader Joe's Arrabiata Sauce)

Instructions:

Preheat oven to 350 degrees
Beat eggs mix in black pepper and set aside in bowl
Mix parmesan and breadcrumbs and set aside on a plate or bowl
Spread oil across the base of two baking sheets or bakeware
Dip chicken pieces in egg mixture and then proceed to dip into paremesan/breadcrumb mix and finally onto the baking sheet
Spoon marinara sauce over breaded chicken
Bake and enjoy!

HOTSPOT: N'ice, N'ice Baby

2010-04-09T21:30:00.000-07:00

Ice Cream makes me happy. N'ice Cream on Abbot Kinney in Venice makes me happier because I don't have to worry about burning 300-400 calories and 30-40 grams of fat before it hits my behind.

Go here if you 1) love gelato, 2) appreciate high quality, fresh gelato, and 3) find 120 calories/<6grams of fat per serving gelato to be nothing short of a miracle!

DESSERT: Healthy and Easy Gajar Ka Halwa

2010-03-17T21:58:00.000-07:00

Early in the evaporation phase

Note: Gajar Ka Halwa ("Sweet of Carrot") is a traditional Indian/Pakistani dessert - the standard recipe calls for ghee (clarified butter) and a ton of sugar - this recipe eliminates all the bad stuff so you can really taste the great ingredients. The traditional method involves grinding the carrots and a series of complicated steps, which have also been eliminated in this recipe.

Servings: 10-15

Ingredients:


Late in the evaporation phase

1/2 gallon non-fat or low-fat milk (substitute: soy milk)
(2) 1 1lb bags of whole carrots, peeled and chopped into thirds
5 cardamom pods, peeled and ground finely (substitute: 1/4 tsp ground cardamom powder)
1/4 tsp cinnamon powder
1/4 cup honey (substitute: agave or no sugar and use vanilla soy milk instead of regular milk)
1/2 cup almonds, cut into small pieces (with peels on)

OPTIONAL ALTERNATIVE: peeled and cut into small pieces - you can easily remove the peels on almonds by placing them in boiling water for 5-10 minutes, removing them from heat, and then peeling them as soon as they are cool enough to be handled

Halwa is ready - milk has evaporated

Saffron (optional)

Instructions

Option 1

Quickly grind carrots in a food processor (just so that they're in pieces)
Place carrots into a large pot with milk
Bring milk to a boil
Once the milk comes to a boil. immediately bring it down to a simmer - now proceed with remaining steps

Option 2

Place carrots into a large pot with milk
Bring milk to a boil
Once the milk comes to a boil. immediately bring it down to a simmer
Once the carrots are soft, use a potato smasher tool to mash the carrots

Keep heating mixture until the milk evaporates entirely (this can take more than an hour)
Add almonds once most of the milk evaporates
Once the milk evaporates, add cardomom, cinnamon, and sweetener
Keep the mixture over low heat until it becomes thick
Add a pinch of saffron
Enjoy!

FITNESS: Super Gym Deal: 24 Hour Fitness Memberships at Costco?!

2010-03-12T18:17:00.000-08:00

I have been a member of a great, but seriously overpriced LA gym until a recent shift required me to change gyms. I came across an amazing deal at Costco: $299 for a two year, all-club (except the Super Sport and Ultra-Sport) 24 Hour Fitness membership. This works out to $12.50 a month - I was paying almost seven times that at my old gym. I got my membership today, and it was a total breeze. I went in to a local 24 Hour Fitness, showed the membership representative my id, and was on my way. Whether or not you go for the prepaid Costco card, I highly recommend visiting the Sherman Oaks Galleria location and signing up with Brady, he's super nice, funny, and doesn't try to upsell you on anything...oh, and supposedly Britney Spears stalks him...

DESSERT: Waist-Conscious Chocolate/Vanilla Trifle

2010-03-09T10:17:00.000-08:00

Servings: 12-15

Ingredients:

1 large container strawberries, cut into small cubes or slivers
2 peaches, cut into small cubes or slivers
3 packages instant chocolate pudding (try the Trader Joe's version - it's low fat, gelatin-free, and easy to make - you can also use the Jello brand low-fat instant pudding mix as well)
1 (8 oz) container of low-fat or non-fat vanilla yogurt (Trader Joe's Non-fat French-Village Vanilla and Mountain High Low-Fat Vanilla are both good options )
1 small box graham crackers (you will only use about 20-30 crackers max)
Optional: Carob Chips or Mini Semi-Sweet Chocolate Chips

Instructions:

Prepare pudding and put aside to chill for at least five minutes
Use a large, clear, glass serving bowl (or a footed trifle bowl if you have one)
Cover base of bowl with a solid layer of graham cracker
Layer on ingredients - 2" of vanilla, strawberries, crushed graham cracker, 2" of pudding, then peaches
Repeat your layering pattern
Top with remaining fruit, graham crackers, and any optional ingredients
Let chill in the refrigerator for at least one hour
Enjoy!

DRINKS: Say Goodbye to Apple Cider; it's all about Fre Alcohol Removed Wines

2010-03-08T17:04:00.000-08:00

I have to admit the last 28 years of drinking Martinelli's apple (or more recently berry) cider has been fun, but I recently found my new drink of choice, Fre Alcohol Removed Wines. I love their Zinfandel and Chardonnay, but will definitely try their other varieties soon. I found Fre at Ralphs, but I'm sure they are available at most popular grocery chains; so, go pop a bottle, or two, or three...

DINNER: Stuffed but Skinny Pasta Shells and Sauteed Mushrooms and Tomato over Spinach

2010-03-08T11:30:00.000-08:00

Servings: 5 - 6

Ingredients:

1 lb lean ground beef (or ground chicken or tofu)
1 large bunch of spinach (try the Trader Joe's bag of spinach - it's pre-cut)
1/2 pound of mushrooms (or try one of the small containers), chopped
1 box of large pasta shells (try Barolli's)
1 container of low-fat/non-fat cottage cheese (Trader Joe's has a good one - but the half or full size container depending on what ratio of cottage cheese/mozzarella you prefer)
1 bag of shredded light mozzarella cheese (personally prefer a spicy blend such as Trader Joe's light Mexican blend)
1 bottle of arrabiata pasta sauce (Trader Joe's has a great one)
1 small can of tomato paste (Hunts makes small bottles that are perfect for this recipe)
3 eggs (substitute: 3 egg whites)
1 chopped red pepper
5-6 cloves of garlic, chopped
Oregano
Cayenne Pepper
Pepper
Salt

Instructions

Boil Pasta

Tip: add a pinch of salt and 1/2 tsp of olive oil to the boiling water prior to adding in the pasta

Prepare Meat/Tofu/Chicken Sauce

Saute garlic with a 1 tbsp of olive oil for at least 2/3 minutes
Add in ground beef (or alternate)
Allow beef and garlic to simmer for 3-4 minutes
Add 1/2 to 1 tsp of black pepper
Add in 1/2 of bottle of arabbiata sauce and mix the meat and sauce to ensure a uniform consistency - allow the the mixture to simmer for at least 3-4 minutes
Add in all of the tomato paste and mix
Add in red pepper
Add in remaining arabbiate sauce
Allow mixture to simmer for another 5 minutes or so - toss in a handful of spinach if you like

Preheat oven to 350 degrees
Prepare Cheese Sauce

Mix cottage cheese, mozzarella, and eggs
Set aside in the refrigerator until you prepare your pasta

Prepare your pasta for baking

Spread your meat sauce across the bottom of your casserole dishes (use as many as you need to use all of your pasta shells)
This layer should cover the bottom of your dishes entirely
Spread out the pasta face up across your dishes - leave them with breathing room
Fill your pasta (use a spoon) with the cheese mixture
Drizzle any remaining sauce on top of the pasta

Bake @350 for 30 minutes
While your pasta is baking, prepare your saute

Wash and leave spinach to dry
Heat 1 tbsp of olive oil in a medium size frying pan and add in all of your mushrooms
Add in a dash of garlic salt (or garlic powder and salt)
Add in a generous amount of black pepper
Add in cayenne pepper to your taste
Allow mushrooms to saute for at least 4-5 minutes
Add in tomatoes
Allow mixture to heat for another 5-10 minutes
Serve the sauteed mushrooms and tomato over the spinach

Enjoy!

HOTSPOTS: Set your alarm now for these LA Breakfast Spots

2010-03-05T23:14:00.000-08:00

A combination of my "pork-allergies" and health-consciousness caused me to avoid eating breakfast out for a number of years...until I found the following breakfast-savers:

Mani's Bakery and Cafe on Fairfax in Los Angeles - ultra healthy, tasty, and no other-white-meat on site
A Votre Sante in Brentwood - great organic, healthy options - o.w.m. free - do order a side of blue corn and banana pancakes
M Cafe de Chaya in Culver City, on Melrose, or the new Beverly Hills location - vegan, and you won't miss anything
Figtree's Cafe on the Venice Boardwalk - organic, super-reasonable, and o.w.m free - they use soy-cheese, chicken sausage, and make multigrain pancakes - yum
Inn on the Seventh Ray in Topanga Canyon - go here for an amazing, organic, and o.w.m. free Sunday buffet (a la carte is good too for those of you who aren't big morning eaters) - where else can you enjoying a stevia sweetened scone and crab legs while sitting next to a running creek?
Madeleine Bistro in Tarzana - check them out for an ultra-unique vegan brunch experience - just don't wear your Juicy sweats to this slightly dressy establishment
Whole Foods Market everywhere - variety, variety, and more variety - and you can sit and eat here for you grocery-store-phobes
Marston's Restaurant in Pasadena - they are ultra-helpful with any "allergies" and serve up amazing corn-flake coated french toast (I get mine made with whole wheat toast, low oil, and a side of strawberries)

TECHNOLOGY: Fat Conscious Foodie is on Twitter

2010-03-05T22:44:00.000-08:00

For all you Twitter-holics - follow FCF @consciousfoodie

FITNESS: Griffith Park Night Hikes

2010-03-05T10:20:00.000-08:00

I can't be the only one who feels like passing out while hiking in full sun...right? Well, it turns out there is a great alternative for the sun-phobic amongst us (or more realistically, those who don't have time during the day): night hikes!

The Sierra Club hosts night hikes a few days a week at Griffith Park in Los Angeles. Here is what I know for sure:

Who: The Sierra Club, 213-387-4287
Where: Meet at the Griffith Park Merry-Go-Round, 4730 Crystal Springs Dr Los Angeles, CA 90027
When: 6:45 p.m. (don't be late), Tuesdays, Wednesdays, and Thursdays
What: Night Hike, silly

I will definitely upload pix when I finally make it to the hike; thus far I have been curtailed by high winds, strep throat, a fender bender, and a number of other random, but minor tragedies. Enjoy!

HOTSPOTS: Honolulu for the Healthy

2010-03-02T21:56:00.000-08:00

How many times has one of your traveling companions urged you to indulge in some not-so-healthy habits (typically some serious dessert or pasta) because, "you're on vacation". Don't fall into this trap my friends - moobs, and muffin-tops never, ever go on vacation, and your diet shouldn't either. Here are some healthy-spots/ideas worth considering in and around Honolulu:

Food

Breakfast/Lunch

Whole Foods

4211 Waialae Avenue, Honolulu, HI 96816-5340

Ruffage Natural Foods

2443 Kuhio Ave, Honolulu, HI 96815, (808) 922-2042

Marie's Health Foods - Organic Cafe

2155 Kalakaua Ave, Ste 110, Honolulu, HI 96815, (808) 926-3900

The Cheesecake Factory

I know this place is notoriously bad news for the healthy, but make your own omelet (I recommend all egg whites, mushrooms, green onions, tomatoes, and avocados)
2301 Kalakaua Avenue, Honolulu, HI 96815, (808) 924-5001

Dinner

Tokkuri-Tei

You'll see way more locals here than tourists - amazing sushi
611 Kapahulu Ave, Ste 102, Honolulu, HI 96815, (808) 739-2800

Duke's

You can't go wrong with their salad bar (included with all entrees - stay away from the fresh caesar and go straight for their fresh veggies), grilled fish, steak, or poultry
2335 Kalakaua Ave, Ste 116, Honolulu, HI 96815, (808) 922-2268

Roy's

Stick with their grilled poultry, fish, or steak (make sure you get a lean cut)
226 Lewers St, Honolulu, HI 96815, (808) 923-7697

Activities

Surfing Lessons

DCX Surf School

Supposedly the best - it's right on Waikiki beach and it's a great deal - $35
2410 Koa Ave, Honolulu, HI 96805, (808) 926-1414

Hikes

Manoa Falls Hike

Amazing, and you're under full shade for the majority of the hike

Diamond Head State Monument

Diamond Head Rd, Honolulu, HI 96816, (808) 587-0300

Mariner's Ridge Hike

Kaluanui Road, Honolulu, HI 96825

Kayaking

Kailua Beach Park

Great kayaking and the beach is gorgeous
Rent a kayak and head to the Kaneohe Bay Sandbar (miniature dissapearing island) or a nearby bird sanctuary

Twogood Kayaks - highly recommended

345 Hahani St, Kailua, HI 96734, (808) 262-5656

BEAUTY: Organic Tanning

2010-02-24T11:26:00.000-08:00

As many of you know, I am a stranger to the sun. I wear large sunglasses, church-lady hats, and never leave the house without at least SPF 70 sunblock. I'm seriously considering purchasing driving gloves and the welder mask-like contraption donned by many of the older Asian women in my neighborhood.

What does a girl like me have to do to get some serious color? Call Kelsey at Lavish Tan in Venice. They specialize in organic, sprayless tanning. The "tan" lasts for at least a week and more likely closer to two weeks. Kelsey is super sweet, and professional (she even texts your appointment confirmations), and has made quite a name for herself amongst those of us who fear the sun (it doesn't hurt that she has experience with Sports Illustrated models and some well-known actresses). The cost? About $45 bucks a pop - think about all the money you'll save on Botox, Restylane, and chemical peels later on in life to repair your sun-ravaged skin :)

LUNCH / DINNER: Tofu and Kale Delight

2010-02-23T10:26:00.000-08:00

Servings: 4

Ingredients:

1 pack (Trader Joe's Firm Tofu), chopped
1 bunch, Kale or Spinach, chopped
4-6 cloves garlic, chopped
1/2 tsp ginger, chopped
1 onion, chopped
1 tbsp soy sauce
1 tbsp liquid aminos (optional, but this stuff is amazing)
1/4 tsp turmeric powder
1/4 tsp black pepper
1 tsp crushed red chili
1-2 tbsp olive oil

Instuctions:

In a medium size pot, saute the onion in olive oil until slightly golden
Add in ginger and garlic and continue to saute for a few minutes
Add in spices, saute for another few minutes
Add in tofu, continue to saute (a few minutes should do)
Add in kale or spinach, and cover pot and let simmer for approximately ten minutes or until done
Turn off the heat and keep the pot covered in order to let the flavors marry
Serve over couscous, quinoa, or brown rice

BEAUTY: Oatmeal-Honey Mask

2010-02-23T10:11:00.000-08:00

I love buying masks. The thought of deep dermal cleansing really appeals to my OCD side. In the last few months alone, I purchased a Tar Mask at Raya Spa, a Suki Clay Mask, and an Organic Apoteke Detox Mask. While mask shopping is always fun, they don't always work. This oatmeal mask is especially effective because of the fact that you are utilizing the saponins in the oats which are extremely effective at cleaning pores; the honey works to do the same in addition to calming and revitalizing the skin. Try this mask to clean and calm your skin (didn't know you could do both at the same time did you):

Ingredients:

1/2 cup of oats (any kind will do)
1/2 cup of hot water
1/4 cup of honey

Instructions:

Blend all ingredients in a food processor or blender (I tried to use the hand blender, but the oats wouldn't break down, and who wants a lumpy mask)
Let the mixture cool
Apply to skin
Wait ten minutes
Rinse

Contact Us

2010-02-20T03:26:00.000-08:00

Please contact us via Kontactr. Our apologies for this rudimentary link, but Blogspot does not offer a contact us form!

DINNER: Pasta-Free Eggplant-Chicken Lasagna

2010-02-20T02:28:00.000-08:00

Servings: 3-4

Ingredients:

1 pound of lean chicken breast filets, sliced

keep the chicken filet width and length as is, just thinly slice the chicken breasts as these will serve as layers for your dish

1 large eggplant, sliced

the goal here is to get long and wide slices of eggplant that you will eventually use to serve as the layers of your lasagna - so you want to cut from the top of the eggplant to the bottom
slice pieces that are no more than 1/8" inch thick - your pieces should be about 6-8" long x 3-4" wide x 1/8" thick - remember the bigger the eggplant, the larger your layers

1/2 cup - 1 cup shredded mozzarella or cheese blend (try the Trader Joe's bagged shredded, skim mozzarella or the mexican cheese blend)
Spinach, leaves (try the Trader Joe's bagged spinach)
Pepper
Cayenne Pepper
Oregano
Optional: Arrabiata Sauce (Trader Joe's has a great one)

Instructions:

Preheat oven to 350 degrees
Sprinkle chicken with oregano, pepper, cayenne pepper, and a dash of salt (remember, the cheese has salt - don't over do it) - set aside
Lightly oil a casserole dish (you may need two depending on the size of your eggplant slices)
Lay your first level of eggplant slices across the entire bottom of your dish (keep your direction consistent)
Layer your chicken immediately above the eggplant
Layer on spinach immediately over the chicken
Add another layer of eggplant slices
Layer on spinach
OPTIONAL: you may add a light layer of arrabiata sauce - don't be afraid to let it spill over the sides
Layer on cheese
Dash black pepper across the cheese (optional if using arrabiata sauce)
Repeat in second dish if you have eggplant and chicken left over
Bake at 350 degrees for 40-50 minutes

BEAUTY: It's all about the Almondoco

2010-02-20T01:18:00.000-08:00

As many of you know, I have a head of unruly, curly hair. While I am mostly able to maintain it via the typical curly hair styling products (Aveda, Pravana (sulfite and sulfate-free), and a wide variety of other elixirs), my undisciplined hair does enjoy freaking out now and then.

A friend of mine recommended that I mix almond oil and coconut oil (1:1 ratio) and apply that to my hair at least one hour prior to washing. I was very skeptical as I have tried tons of salon brand deep conditioners, oils (including the ultra FOBy Dabur Amla), and even Ojon, but my hair always fought back with even more frizz post-treatment. I gave in, and bought the ingredients at my local Whole Foods store (also be sure to try your local Indian store).

I have to say, this mixture is a miracle! The combination of the proteins in the almond oil and the natural humectants in the coconut oil work wonders on dry hair. Additionally, the "almondoco" mixture also makes a great post-shower body moisturizer. Happy hair and skin conditioning!

HOTSPOTS: Pasadena for Cold-Dessertaholics

2010-02-18T22:23:00.000-08:00

I know its only February, but we have had our fair share of warm days, as such, I thought I'd share some of my favorite cold-treat spots in my favorite little town of Pasadena:

21 Choices - an old classic, but the fact that they let you request flavors, like almond pistachio, (at least a day in advance) makes driving to Pasadena totally worth it...I know there's one near USC, but this location reminds me of my youth
Tutti Gelati - while I've tried one of the more mainstream gelato joints on Colorado; this one is a real treat because of the fact that they use totally pure ingredients

HOTSPOTS: Amazing new coffee house in LA

2010-02-18T09:44:00.000-08:00

I just found out about this really unique new coffee house called Intelligentsia Coffee and Tea. They have a few locations in Chicago, Silver Lake, NYC, and Venice (Los Angeles). Checking it out tomorrow...apparently they are starting some new locations in Pasadena (according to the LA Times Food section). The unique thing about this coffee house is that they make extremely high quality teas and coffee, and you literally walk right up to your own barista stand to order. I am hoping that the coffee will be similar in taste and quality to Illy, and other high quality European coffees.

Here's a link to the Abbot Kinney/Venice location: http://www.intelligentsiacoffee.com/locations/view/Venice+Coffeebar

Update: I visited Intelligentsia for coffee and dessert post a great dinner at Monsoon, and while their baked goods were running low, I did try the espresso over vanilla bean gelato (I think they call it an exlato) and had a great macchiato. The space was positively amazing, and while it's very bare and minimalist, it's definitely much more cozy than your neighborhood chain coffee shop.

FITNESS: LA: Great Local Hikes

2010-02-17T11:49:00.000-08:00

Two hikes I recommend for beginner/intermediate level hikers are Topanga Canyon (stick to the Eagle Rock trail to start) in the Santa Monica Mountains and Temescal Gateway Park in Pacific Palisades. Both are relatively challenging, have clean trails, and are easily accessible. Here are a few links to both:

Temescal Gateway Park

Topanga Canyon

Eagle Rock Trail

Enjoy!

DINNER: Meatballs with Parsley and Parmesan

2010-02-17T09:12:00.001-08:00

Ingredients:

1 egg
1/4 cup of fresh French breadcrumbs or regular breadcrumbs
3 tbs of grated fresh grated Parmesan cheese
1 1/2 tbs of olive oil
1 1/2 tbs of fresh chopped parsley
2 garlic cloves minced
salt and pepper to taste
1 pound of lean ground beef

Instructions:

Stir egg, breadcrumbs, Parmesan cheese, 3 tablespoons olive oil, parsley, garlic, salt and pepper in large bowl to blend.
Add ground beef and mix thoroughly.
Form mixture into 1 1/2 inch meatballs.
Pour enough olive oil into skillet to cover bottom and heat on medium-low heat.
Add meatballs and pan fry until cooked through.
Serve on top of whole wheat spaghetti or mix in sauce and serve.
Delicious!

BUILDING BLOCK: All Purpose Dough

2010-02-15T15:42:00.000-08:00

Serving Size: Varies on Use

Ingredients:

2 cups whole wheat flour
2 tbsp olive oil
1 cup water
2.5 tsp yeast (optional)
Flax seeds (optional)

Instructions:

Mix flour, and olive oil (yeast and flax as well if you like) in a mixing bowl
Add in water and hand knead or use mixer
Ensure that you allow the dough to sit for at least 20-30 minutes before using - preferably, allow the dough to chill for a few hours (and you can leave this in the freezer for future use)

DESSERT: Lean, Mean Apple Cobbler

2010-02-15T15:14:00.000-08:00

Servings:9-12

Ingredients:

4 apples, peeled and diced
2 tbsp all purpose flour (whole wheat works just fine)
4 tbsp agave sweetener (substitute: 1/2 cup brown sugar)
1 tbsp vanilla extract
4 tbsp lemon juice
1/2 tsp cinnamon powder
1/4 tsp grated nutmeg (substitute: use the powder or allspice powder)
Two sheets of rolled out all purpose dough

Instructions:

Preheat oven to 400 degrees
Put the apples in a large mixing bowl
Mix one ingredient in at a time into the apples - be sure to mix in the flour last
Lay out 1st sheet dough at the bottom of a baking pan - ensure that it is thin
Layer apples over the first layer of dough - this layer should be about 1/2" thick
Layer second sheet of dough over the apples
Bake @400 degrees for 25 minutes
Remove from oven, cool, and serve alone, with low-fat whipped cream, or low-fat ice cream

SNACKS: Peanut Butter Yogurt with Bananas

2010-02-15T12:25:00.000-08:00

Servings: 1

Ingredients:

1/2 cup non-fat yogurt (try Trader Joe's non-fat, French Village yogurt)

Remember - flavored yogurts contain excess sugars, artificial flavors, and sometimes low amounts of cultures

1 tbsp unsweetened peanut butter (crunchy or smooth work, try Trader Joe's Organic Peanut Butters or blend your own at your local health food store or Whole Foods)
1/2 to 1 banana sliced horizontally (substitute: pineapple chunks, berries, or any other fruit)

Instructions:

Blend the peanut butter and yogurt - it takes a minute or two, but stirring with a fork or spoon works
Top with bananas or alternative fruit topping

DESSERT: Easy Cake/Cupcake Cocoa Frosting

2010-02-14T08:27:00.000-08:00

Servings: Frosts 12 cupcakes or 1 small cake

Ingredients:

1/2 cup unsweetened cocoa
4 tbsp corn starch
1/2 - 1 cup confectioners sugar (powdered)
1/4 tsp salt
2 cups non-fat/low-fat milk
1 tbsp butter
2 tsp vanilla extract

Instructions:

Mix together cocoa, corn starch, sugar and salt
Add milk slowly and stir
Cook until thick (stovetop) stirring continuously
Add butter and vanilla
Cool, then spread
TIP: Use royal frosting over this smooth frosting to create designs, etc

DESSERT: Low-Fat Cupcakes

2010-02-14T08:21:00.000-08:00

Servings: 12 cupcakes

Ingredients:

2 cups white flour
1 cup white sugar or sugar substitute
1 tsp baking powder
1/2 tsp baking soda
½ tsp salt
1/2 cup skim milk
1/4 cup vegetable oil
1/4 cup unsweetened applesauce (substitute: 1/2 cup of low-fat butter and you can omit the oil as well)
1 egg
2 egg whites (substitute: use three normal eggs instead of just egg whites - also, when you start mixing ingredients, you can beat in egg yolks first and add in beaten and peaked egg whites at the end to ensure a fluffy cupcake)
1-2 tsp vanilla extract

Instructions:

Beat butter until softened. Add sugar and beat until light and fluffy, about 3 minutes.
Add eggs, one at a time, beating until well combined.
Measure the flour, baking powder, and salt into a medium bowl and whisk to combine.
Measure out the milk and vanilla and stir to combine.
Add about a third of the dry ingredients to the butter/sugar and beat to combine. Add about a half of the milk/vanilla and beat to combine. Continue adding, alternating between dry and wet and finishing with the dry.
Scoop batter into cupcake cups about 2/3’s full. Bake at 350 degrees for about 22-25 minutes or until a cake tester comes out clean.

DINNER: Baked Parmesan Chicken

2010-02-13T14:32:00.000-08:00

Ingredients:

1 whole chicken cut into pieces
1/4 cup of light mayonnaise
salt and pepper to taste
1 cups of breadcrumbs
1/3 cup of Parmesan cheese
1 tsp of garlic powder
1/4 tsp cayenne pepper
1 tsp of dried basil (optional)

Instructions:

Lightly coat chicken with light mayo
Mix breadcrumbs, parmesan cheese, garlic powder, cayenne pepper, dried basil, salt and pepper together.
Coat chicken with breadcrumbs.
Bake at 350 degrees for about 45 minutes or until chicken is done.
Serve with pasta or salad or brown rice and steamed veggies.
Enjoy!

DESSERT: Chocolate Mousse-Pudding (Salmonella safe)

2010-02-13T10:32:00.000-08:00

Serving Size: 4-6

Ingredients:

8 eggs
1 tbsp sugar
8 oz bittersweet chocolate (try the Trader Joe's 1 lb bar of dark chocolate)
1 cup extra strong hot coffee (3 tsp of coffee per cup)
Orange peels or berries to garnish

Instructions:

Separate the egg yolks from the egg whites
Beat the egg yolks
Break up chocolate and place it in a small oven-proof dish
Pour the coffee over the chocolate and put it in a hot oven to allow the chocolate to melt
Remove the chocolate from the oven and mix the chocolate and coffee until you have a smooth mixture
Whip the egg whites until they are foamy and hold soft peaks - add sugar half early on in your whipping process
Slowly add in the egg whites to the chocolate mixture
Stick the mousse back in the oven for 30 minutes @250 - this is a new step in the traditional mousse process to prevent salmonella
Take out of the oven and allow to cool in the refrigerator for at least a few hours in your bake-ware or in individual serving dishes

DINNER: Almond-Crusted Tilapia

2010-02-13T10:23:00.000-08:00

Serving Size: 2-3

Ingredients:

1 cup almonds - cut into thin pieces
1/4 cup bread crumbs
2 tbsp brown sugar
1 tablespoon ground bay leaves
2 teaspoons celery salt
1/2 tsp spice mix

ground black pepper
paprika
ground nutmeg
ground ginger
ground allspice
ground cloves
crushed red pepper flakes
ground cardamom

1/2 tsp salt
1 large egg
1 tbsp water
1/4 cup flour
1.5 pounds tilapia filets
salt and pepper

Instructions:

Preheat the oven to 425°F.
Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside.
Combine the almonds, bread crumbs, brown sugar, spice mix, and salt in a shallow bowl.
Beat egg and water in another bowl.
Place the flour on a plate.
Season the fish with additional salt and pepper. To bread the fillets, coat both sides with flour and shake off excess. Dip in the egg and then coat evenly with the nut mixture.
Place each fillet on the baking sheet
Bake at 425 degree until for 15 minutes

DINNER: Steak Burritos

2010-02-12T12:15:00.000-08:00

Serving Size: 3-4

Ingredients:

1 pd sliced steak pieces (can use sirloin, top round, or even stewing beef)
2 tomatoes chopped
2 onions, diced
2 red peppers, chopped
2 green peppers, chopped
2-3 green chiles (any kind will do - stick to the smaller ones: Serrano, Thai, etc), diced
1 tsp red chili pepper flakes
1 tsp black pepper
1/4 tsp salt
1 tsp cayenne pepper
1 large avocado
1 lemon, juiced
Low-Fat sour cream
Low-fat refried beans (either make them yourself or try the Trader Joe's Jalapeno Refried Beans)
Whole wheat tortillas (again Trader Joes has some great ones, but any whole wheat, lard-free ones will do)
Mexican Blend Cheese - try Trader Joe's lite version

Instructions:

Marinate the beef with 70% of the lemon juice, all of the salt and pepper, cayenne pepper, and chile flakes - let it sit in the fridge for at least one hour
Saute 80% of onions, green chiles for 3-5 minutes
Stir in red (only 70% of red) and green peppers and 60% of tomatoes and let simmer for 2-3 minutes
Add in beef and ensure that the mixture is fairly homogenous
While the beef is cooking, prepare fresh guacomole and salsa
Guacomole: blend avocado with red peppers, remaining lemon juice, and add in a dash of salt and pepper
Basic salsa: mix onions, tomato, and a dash of salt and pepper
When the beef is complete, set up a burrito line
Heat tortillas straight over a gas oven or flip over a griddle
Layer on all ingredients - you may want to layer the cheese first (before beef) or immediately after the beef. Also - you can use the refried beans as a glue to hold the burrito shut

DRINKS: Detox Juice

2010-02-12T11:41:00.000-08:00

Serving Size: 3-4

Ingredients:

3-4 carrots, peeled and chopped
1 tomato, chopped
frozen pineapple chunks - more the merrier
juice from 2 lemons
2 oranges, peeled and seeds removed
1/4 to 1/2 cup pomegranate juice
2" x 1/4" piece of ginger, peeled
water as needed to thin juice to desired consistency

Instructions:

Blend all ingredients
Enjoy

SIDES: Garlic/Rosemary Sweet Potatoes

2010-02-12T11:37:00.000-08:00

Serving Size: 6-7

Ingredients:

2 pds peeled sweet potatoes cut into chunks
3 cloves of garlic, chopped
1 tbsp rosemary, chopped
2 tbsp parsley, chopped
2 tbsp olive oil
1 tsp salt
1 tsp black pepper

Instructions:

Coat sweet potatoes with all ingredients except salt & pepper and parsley
Bake at 375 degrees for 45-50 minutes
Sprinkle with salt, pepper, and parsley before serving

DESSERT: Skinny Pumpkin Pie

2010-02-12T11:30:00.000-08:00

Serving Size: 1 Pie

Ingredients:

1 cup pumpkin (try Libby's - it's pure pumpkin with no added sugars or preservatives)
2 eggs
1-2 tsp vanilla
1.5 tsp spice mix (1 tsp all spice, 1/2 tsp cinnamon, and 1/2 tsp ground nutmeg)
1 tsp salt
1.5 cups of milk
3/4 cups of sugar (you can get away with using 1/2 cup)

Instructions:

Preheat oven to 350 degrees
Mix spices and sugar together
Mix all additional ingredients together and add in sugar mixture at the end
Pour mixture into crust - fill up to crust line
Bake at 350 degrees for 65 minutes

DESSERT: Easy Graham Cracker Pie Crust

2010-02-12T11:25:00.000-08:00

Servings: 1 Pie Crust

Ingredients:

1.5 cups of crushed graham crackers (the easy way to do this is to place the graham crackers in a zip lock back and roll over the bag with a rolling pin or heavy can)
1/2 cup low-fat melted butter
1/8 cup of water

Instructions:

Pour melted butter and water over crumbs
Mold into a uniform ball
Roll out into desired pie pan

DESSERT: Royal Frosting

2010-02-12T11:21:00.000-08:00

Servings: Decorates at least 2 Dozen Cookies

Ingredients:

2 cups confectioners powdered sugar
4 tbsp water
Optional: lemon or rosewater essence
Optional: food coloring

Instructions:

Mix
Put mixture in pastry bag and decorate
Note: this is a fast dry and hard frosting used to do detailed decorating work (for Gingerbread men, etc) - work fast!

DESSERT: Lean Gingerbread Men

2010-02-12T11:15:00.000-08:00

Servings: 1.5 Dozen Cookies

Ingredients:

1/4 cup low-fat butter
3/4 cup packed brown sugar
1/2 cup unsweetened applesauce
1 egg
1/3 cup dark molasses
3 cups all purpose flour
1 tsp baking soda
2 tsp ground ginger powder
1 tsp ground cinnamon
1/2 tsp allspice
1/4 tsp ground cloves

Instructions:

Beat butter, brown sugar, applesauce, egg, and molasses together in a large bowl
Mix remaining ingredients
Pour into butter mixture and mix
Divide dough and let chill for 2 hours
Roll our dough to 1/4" or 1/8" thickness
Use cookie cutter over rolled out dough and place gingerbread men on greased and floured cooking sheet or non-stick sheet
Continue to combine and roll out scraps until all dough is used
Bake 10-12 minutes @ 350 degrees
Decorate with Royal Frosting when cool

SIDES: Spicy Couscous

2010-02-12T11:03:00.000-08:00

Servings: 3-4

Ingredients:

1/2 tsp olive oil
2 green onions or 1 whole onion
1 large red or green pepper, chopped
1 garlic clove, chopped into fine pieces
2 tomatoes, chopped
1/4 tsp salt
1 tsp ground cumin
2 tbsp fresh parsley
1/8 tsp ground cinnamon
1/4 tsp ginger
1/4 tsp cayenne pepper
1/2 tsp chili pepper flakes
1 cup couscous (try the Trader Joe's whole wheat version)
1 cup boiling water

Instructions:

Heat the oil in a medium sized skillet
Add in the onions, pepper, garlic, and tomatoes
Saute for approximately 5 minutes and then set aside
In a medium sized saucepan, combine the remaining ingredients
Cover and let stand for five minutes until the couscous absorbs all of the liquid
Add in the first mixture and fluff with fork

DINNER: Moroccan Beef

2010-02-12T10:45:00.000-08:00

Serves: 2-3

Ingredients:

1/2 pound Top round Beef sliced into pieces that are 1/2" wide and 3" long
1 Large Red Pepper (Bell Pepper)
4 Green Chiles (Thai or Serrano Peppers should work)
Handful of Parsley
2-3 Tomato
2-3 Cloves Garlic
2 Carrots
1/2 onion
2-3 tbsp lemon juice
1 tsp black pepper
1/4 tsp salt
1 tsp red chili powder or cayenne pepper powder

Instructions:

Cut all vegetables, chiles into thin strips
Saute all vegetables in large pan with a dash of olive oil for at least 10 minutes
Add in black pepper, salt and lemon juice
Add in beef and allow mixture to simmer for an additional 10-15 minutes
Serve with Spicy Couscous or other mellow side dish

SIDES: Killer Mac 'n Cheese

2010-02-12T10:35:00.000-08:00

Serving Size: 5-6

Ingredients:

2 Boxes of ready made macaroni and cheese - recommend Annie's Organic
1/2 pound lean ground beef or chicken
1 onion, chopped
1 tomato, chopped
1 large red pepper (bell-pepper), chopped
2-3 tbsp of mixed spices: mainly pepper, chile flakes, and cayenne pepper
1/4 tsp Salt
1 tsp Black Pepper

Instructions:

Boil water for pasta
Cook and strain pasta
Saute onions with a dash of oil for approximately 2-3 minutes in a large frying pan
Add in ground beef, salt and pepper
Continue to cook on medium heat until meat is cooked
Add in chopped red pepper, and mixed spices
Mix cheese with pasta - use a pot that will have enough room for the ground beef and pasta
Pour cooked ground beef into the pasta and cheese mix, keep pot on low heat
Mix beef and pasta so that beef is well distributed
Add in chopped tomatoes
Add additional black pepper to taste
Serve

DRINKS: Strawberry-Banana Smoothie

2010-02-12T10:16:00.000-08:00

Serving Size: 2-3

Ingredients:

15-20 Frozen or Fresh Strawberries
2 Bananas
1-2 cups of Low-Fat Milk or Soy Milk
2 scoops vanilla sorbet or soy-ice cream (can substitute with vanilla yogurt)
5-6 ice cubes

Instructions:

Blend

DRINKS: Peach-Orange Smoothie

2010-02-12T10:12:00.000-08:00

Serving Size: 2-3

Ingredients:

Large Peach - cut into slices
2 Oranges - peeled and seeds-removed
5-6 Ice Cubes
3 tbsp plain, non-fat yogurt
1/2 cup soy milk (plain or vanilla) or low-fat milk
2 small scoops vanilla sorbet or soy-ice cream (can substitute with vanilla yogurt)

Instructions:

Blend and enjoy :)

DESSERT: Whole Wheat Oatmeal Chocolate-Chip Cookies

2010-02-11T21:51:00.000-08:00

Serving Size: 2 Dozen Cookies

Ingredients:

1 cup low-fat butter, room temperature (or substitute 1 cup applesauce, but be sure to add 1 tbsp of oil)
1/2 cup brown sugar
2 eggs
2 tsp vanilla
1 3/4 cups whole wheat or all-purpose flour
1 tsp baking soda
1/4 tsp salt
3 cups oats (add more if mixture is too wet)
1 cup semi-sweet chocolate chip cookies

Instructions:

Mix butter and sugar together using a hand blender
Beat in eggs one by one into the butter mixture
Add in vanilla
Combine flour, baking soda, and salt - add this mixture into the butter mixture
Add in chocolate chips
Let this mixture cool in the refrigerator for at least 30 minutes
Preheat oven to 335 degrees
Spoon chilled mixture onto a greased baking sheet - 1.5 tbsp per cookie should be a good size
Bake at 335 for 10-12 minutes

DINNER: "Fried" Chicken

2010-02-11T21:42:00.000-08:00

Servings: 3-4

Ingredients:

1 whole chicken cut into pieces (skinless)
Whole wheat flour (or white if you prefer)
Salt and Pepper to taste
2 cups bread crumbs
2-4 eggs
1/2 cup milk

Instructions:

Pre-heat oven to 375 degrees
Grease and flour a shallow baking dish (should be wide and long enough to accommodate your chicken without layering the pieces - alternatively use two dishes)
Spread salt and pepper accordingly over chicken pieces
Crack and beat eggs - mix the egg mixture with milk (ensure that the mixture is a bowl that will allow the chicken to easily be dipped)
Pour bread crumbs into a bowl (the chicken will later be dipped in this bowl)
Dip each piece of chicken into the egg mixture and immediately place each side into the bread crumb bowl - the chicken should be coated with crumbs
Lay each coated piece of chicken into your pan
Bake @375 for 45-55 minutes

BREAKFAST: Whole Wheat Pancakes (easily converted into applejacks or berrycakes)

2010-02-11T21:27:00.000-08:00

Servings: 8-10 pancakes

Ingredients:

1 cup whole wheat flour
1.5 tsp baking powder
2 tsp honey or agave
1/2 cup low-fat milk (feel free to use skim or soy)
1 egg
1.5 tsp vegetable oil
Optional: your choice of apples, berries, raisins, and/or nuts

Instructions:

Heat a cast-iron griddle prior to mixing ingredients - a pan also works
In a medium to large size bowl mix together all dry ingredients
Beat the egg until smooth and frothy; add in milk, honey, and vegetable oil
Pour in the wet mixture into the dry mixture slowly
Ensure your mixture is homogenous
Spray griddle or pan with oil or use a low fat butter to coat the surface
Spoon approximately two tablespoons of the mixture onto your cooking surface
Flip pancakes after the have formed a solid (you don't want to flip too quickly, unless you will have a goppy mess on your hands)
Continue to flip pancakes every two minutes until they are complete
Remove from heat, pour on Pure Grade B Maple Syrup and enjoy