DRINKS: Post Workout Shake - Peanut Butter Joy

This drink is an energy powerhouse: blend 1/2 cup of yogurt, a single banana, two tbsp of natural peanut butter, a single tbsp of ground flax seed, a dash of milk (or chocolate milk) and you're ready to go...enjoy!!

Apple Beer - alcohol free and five calories

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LUNCH/SIDES: The 200 Calorie Mushroom Garlic Pizza

This is a great and healthy 5 minute prep time recipe - layer a multigrain tortilla (love the Artisan line by mission) with pizza sauce (or pasta sauce), ground pepper, chopped garlic, basil, mushrooms, and finally skim cheese (I used a Mexican blend for mine). Bake for 13-15 minutes at 350 degrees. Enjoy!

DRINKS: Strawberry Dream - Probiotic Shake

This probiotic shake takes all of two minutes to make, and is loads better than market flavored kefir or probiotic drinks. Simply blend 3-4 strawberries, plain kefir, and a few chunks of pineapple together and there you have an all natural, no added sugar probiotic shake. Feel free to use fresh or frozen fruit.

BUILDING BLOCK: Easiest pesto spread ever

Simply blend basil leaves, low fat yogurt, salt and pepper, and walnuts together...voila a great spread for your sandwiches, topping for omelettes, or crumpet dressings.

HOTSPOT: Waffles in the South Loop (Chicago)

They serve this hot chocolate sampler on the house to nice guests...

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

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

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

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

 
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BREAKFAST: Low Carb Hybrid Potato Latke/Pancake

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

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

“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

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

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

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

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

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

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:

1. 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
2. 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
3. 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
4. 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
5. 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
6. 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)
7. 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
8. 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)
9. 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)

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!